These 3 fun activities are a great way to foster a healthy relationship with food and our bodies
Which one will you try??
Registered Holistic Nutritionist and Founder of The ObsessLess With Food Method
These 3 fun activities are a great way to foster a healthy relationship with food and our bodies
Which one will you try??
The biggest misconception around emotional eating is that it’s a “food problem”
Emotional eating happens for MANY reasons, but at its core, it is about the emotions we feel or those we are unable to
If you find yourself regularly eating when you feel uncomfortable emotions, bland emotions, intense emotions or anything else and you want to find other coping mechanisms beyond burying yourself in a box of cookies, then we need to look for ways to increase our ability to experience a fuller range of emotions
And because emotional eating is a learned behavior, we’re also capable of learning other ways and diversifying how we cope with emotions when "feeling the feelings" gets a bit too much
Some of my favorite ones are:
• Dancing & and exercising, this is my go-to when I’m feeling stressed
• Going for a walk, this is my go-to if I feel anxious
• Calling up a friend or talking to a random stranger (yup, I’m weird like that), this is my go-to when I’m feeling bored or lonely
• De-cluttering & cleaning, this is my go-to when I’m feeling unmotivated or uninspired
How about you? what are some ways you cope with feelings?
The level of fear around carbs, sugar & starches has reached new levels
But what if I tell you (as a qualified & certified nutritionist) that to maintain healthy, stable blood sugar levels you DON’T need to obsess over every morsel of food and be worried and stressed about whether you ate your food in the right order?
One thing I wish for everyone to know is that the level of panic and fear that’s being created over carbs is not healthy and the individuals dispensing that advice show a great degree of disordered eating patterns in the way they speak about and behave around food
At the end of the day, ask yourself? do I want to be heathy or do I want to be obsessed? and choose the advice you take on from that place
Just because something or someone is trending, doesn’t mean they’re right and we should follow their advice
Every September feels like pressing the speed up button, doesn’t it?
Before we know it, many of us have a packed agenda and we’re overwhelmed, run down and heading fast down burn out land
I wish I could tell you taking a few weeks off from work will fix this kind of exhaustion
While that can certainly help, for most people recovering from burn out takes time, patience and ultimately, making some significant changes to the way we handle things and the speed with which we live
These non-diet tips will help you recover faster and prevent you from getting to the point of burn out. I hope you consider trying out a couple to see how they work for you
For more on how each tip can help, check out the full article on my blog https://www.pamelagroh.com/blog
I recently had the * unfortunate * experience of hurting my back
Since it’s a disc issue that dates back about 8-9 years, it put me out for the gym (and a lot of other activities) for 3 weeks and counting
But it made me reflect on how much my relationship with exercise has evolved over the years
In the past, I would have pushed my body through the injuries because the fear of not working out blurred my judgment
I thought being healthy meant working out no matter what my body was able to handle at that given moment
But now I have a much profound understanding of what a balanced relationship with exercise is
It begins with actually listening to what our bodies need at a particular time
If we need movement, we should go ahead and move our bodies in a way that promotes vitality, flexibility, strength, and energy in our bodies
And if our bodies need rest, we should be able to trust that’s the best for us at that time and lay down the weights, put the sneakers in the closet and welcome stretching and gentle walks (and maybe not even that)
I hope wherever you are in your relationship with exercise, you can find it in yourself to give yourself some grace and cultivate wisdom in your choices
It helps to ignore what everyone else around us is doing or influencing us to do 🙃
Get to know and understand your own body and let her dictate the choices that bring you to health and vitality
As I heal, I remind myself to do just this as well ❤️ I can’t wait to get out there doing all the things I enjoy so much but I promise, I’m gonna take it ease and slow 🐌
I have this thing that I don’t like eating “brown food”
I have to thank a fellow Nutritionist-Chef who planted this idea in me years ago. (I would love to give her credit, but this was about 6 years ago, and I’m afraid I don’t recall her name 😔 )
She was teaching a cooking class to help Nutritionist spark interest in our clients to seek variety in food (and therefore nutrients) by focusing on diversifying the colors, flavours, and textures on the plate
I thought this peach, tomatoe, and burrata salad was a pretty example of how I seek variety and joy in my eating experience
I couldn’t find basil, so I went ahead and improvised with a very fragrant parsley found at our local market, and here you have it
Since I’m an intuitive cook, I’m not much of a recipe follower, but you can find dozens of variations of this on the internet
As for me, I keep it simple:
3-4 sliced peaches or nectarines
3 sliced tomatoes
1 cup of cherry tomatoes, roasted
handful fresh parsley, chopped (basil is also great)
1 burrata cheese
olive oil to taste
sea salt, lightly
balsamic glaze, to taste
serves 5-6 as a side or 3 as a main and goes VERY well with some garlic & herb baguette toasts on the side
These are 5 common eating personalities I come across over and over in my work.
I believe understanding how we show up to food is the very first step to changing any behaviour in our health journey.
Do you see yourself in any of these?
The last few days, my mind was rushing a bit. Mostly in a good way, because I started dreaming and planning exciting things, but if I’m not mindful, I can miss today
I think Mother Nature was on a mission to remind me that's is still summer, flowers are still blooming for us, and it is ok to relax and enjoy the warmth.
And since I love summer, I took in the gentle nudge that today is a great place to be ☺️
There's a common misconception in the world of diets and fitness that weight loss will automatically lead to better health and increase a woman’s confidence
While that may be true in some cases (or temporarily), rapid and unhealthy weight loss often leads to these common symptoms:
1. Low energy: severe calorie restriction often leads to nutritional deficiencies or overall nutrient depletion that can impact your energy levels
2. Constantly thinking about food, running calorie calculations in your head and planning upcoming meals or analyzing past ones
3. Low body confidence, seeking “body validation”, constantly checking yourself in the mirror or comparing your body to that of others around you are signs that one’s worth is wrapped up excessively around our physical appearance and therefore vulnerable to its changes and variations
4. Mini binges, often in the evenings or the weekends. This a tale sign of under-eating as your body is trying to make up for needed calories and nutrients missed out during the day. It is also a strong predictor of weight cycling (future weight gain) and a contributing factor to developing disordered eating
5. Strange and/or inexplicable physical, mental and emotional changes such as: muscle cramps, inability to recover from workouts, loss and changes to your menstrual cycle, increased PMS and menopausal symptoms, changes in focus, memory and concentration level, alterations in your mood (edgy, low mood, nervous and jittery) among others
Over the last few years, speaking of weight loss has become somewhat taboo among practitioners like myself who advocate for women prioritizing a healthy and balanced relationship with food over chasing a skinny body at any costs. But in my view, a healthy body weight AND a healthy relationship with food, ourselves and our bodies are not mutually exclusive
I also believe these conversations need to be more nuanced because women deserve access to qualified and safe advice around the topic of weight management and while we tend to see things as black and white; all or nothing, this is one of those conversations that is far from being simplistic
If this is an area in which you could use some advice or help, and you would like me to create more content or tackle specific questions or concerns, feel free to leave a comment below or send me a private message and I will be sure to share to more tools around this topic
Developing and maintaining a healthy body image is something most of us need to work on a regular basis
One of the things that helps me is to diversify the images and content I consume on social media
If all I see is images of slim, tanned, polished, botox-ed, and face-lifted women wearing perfect outfits, expensive jewelry, and bags, it takes me about 3 minutes to start feeling less than
I’m certainly not immune to all the influencing, but as I grow in awareness of how it affects me, I continue to make efforts and intentional decisions as to who I give my time, attention and money to
Here’s a few of the things I look for on the accounts and brands I consume from:
· Diversity in body shapes, sizes, and skin color portrayed
· Women of all ages
· Natural hair texture
· Bodies and faces that show signs of living, as in when bodies and faces are not (or at least not utterly) altered or airbrushed and I can appreciate the cellulite, wrinkles, pores, stretch marks, scars and other elements that show this is a real human being
· More realness, less perfection/fake-ness
How about you, friends? What do you look for (or avoid) to cultivate a healthier body image?
My go-to afternoon snack these days 😊
I like to pair seed crackers or a toast of sourdough bread with almond butter and sliced fruit
What I like about this option is that it ties me up until dinner time, which in summer is a bit later – meaning, I need a more substantial snack
A lot of women I speak with think there’s a problem if they need a snack between lunch and dinner and assume something is wrong with them if they need some food between main meals
So I would like to clear the confusion:
it’s TOTALLY normal to need/want an afternoon snack. The thought that this is not normal comes from the world of dieting, and it needs to go if you want to enjoy a healthy and peaceful relationship with food and feel strong in your body
My advice is you look for something that contains a little bit of fat and/or protein as this helps both satiate your hunger as well as keep your blood sugars stable as you move into the evening hours (and throughout the night), which in turn will help you sleep better and wake up more energized 💪
When I look back on my own journey, there’s a few key steps I took that really helped me transform my relationship with food, fitness and actually, with myself.
By no means this is an exhaustive list but these 5 things made a world of difference:
✨Having a foundational knowledge of nutrition that is not trend-based
Knowing what our bodies really need to thrive, to feel well & and strong allows us to make confident decisions and eliminate the confusing fluff that wreaks havoc our bodies.
Knowledge truly is power 👊
✨ Doing the inner work
Dieting and food obsession is often a distraction, a cover up for deeper issues going on within ourselves. When we dive courageously and explore the root of our relationship with food we can actually do something about it and heal permanently.
This way, you never need to diet again
✨ Honing into the daily few
These are health-related lifestyle habits and practices that yield the biggest results and they need to be discovered and practiced consistently. Depending on your own unique life, personality and natural rhythms they will look different from those of other people.
It’s essential to take time to discover our own unique winning formula.
✨ Becoming a student of our own thoughts
Giving up dieting and actively getting ourselves out of food obsessive loop thinking will require we learn to think in new ways.
Our thoughts create our reality. To change our reality, we must change our thinking
✨ Supplementing with the right (and missing) nutrients
I believe supplementation needs to be handled carefully and it should never be a band aid solution but there is so much to be said for giving your body that extra helping hand.
When we struggle in our physical body or with our mental health, supplements can really help. A strong and healthy body and mind are less interested in dieting and thinking about food all the time because you just feel fine!
If this was helpful, please share with a family member or friend who could also benefit. My mission is to help women develop a healthy, beautiful relationship with food, fitness and themselves 🌸
For my upcoming newsletter, I’m sharing a bit of my personal journey in finding balance with food, fitness and body image.
How I maintain healthy boundaries with my own inner critic and navigate being in a world that promotes perfection as the one and true measure of personal value
If you would like to sign up for my monthly newsletter, you can DM your email address and I’ll be sure to add you to my list
our food choices and the way we eat are the result of so much more than willpower
There’s no denying that there’s a lot within our control. We can influence the way we show up through the lifestyle choices we make and the habits we practice daily
Still, is important and empowering to know that our food choices and our relationship with food is a result of everything that is happening within ourselves (physically, mentally, emotionally and spiritually) as well as greatly impacted by our environment.
over the years, in helping women improve their relationship to food and become healthier in the process, I’ve come to see first hand that singled-focused approaches rarely work. That’s why things like diets, crush workouts, decluttering all tempting foods from your home, law of attraction, repeating mantras, etc. just don’t deliver
When we see our food choices as the result of our own uniqueness and circumstances we can relax and take a more sustainable approach. If you’re interested in learning more, feel free to send me a DM or to book a complimentary call with me using this link --> https://www.pamelagroh.com/contact-me
A simple way to get plenty vegetables every day is by having a big, colorful salad as one of your daily main meals
The summer months are a great time to build the habit of eating more veggies because the warmer temperatures make us more drawn to lighter meals and water-containing foods
And if you need any extra convincing as to why adding in more vegetables is a good idea, here are some of the great things vegetables are packed with (and yes, you need these):
👌 Complex carbohydrates
Add in some good fats (olive oils, avocado, nuts and seeds) and proteins (grilled chicken/turkey, hard boiled eggs, tuna, shrimp, tofu, beans/legumes) and you’ve got yourself a well-balanced meal
4 out of 5 women tell me their emotional eating occurs in the last third of their day
Typically, when they finish work, come back home after the gym, as they’re making dinner or after they put the kids to sleep
When we look back into their days, turns out they’ve been running on empty
It may be a physiological, a social, a spiritual or a psychoemotional need that hasn’t been met.
If you find yourself emotionally eating on the regular, is a good idea to do an inventory to identify what may be lacking
You may start by looking at the day or the week that has just passed
I personally take time to do a weekly inventory on Monday mornings where I look back and evaluate my previous week and see what adjustments I need to make and I also like to look at what went well so I can do more of it
When I find myself emotionally eating (yes, we all do it) I remind myself that this is my heart trying to tell me something. For me is a nudge, a way in which I’m being told to pay attention because something is likely off. Maybe I’m trying to do too much, maybe I’m forgetting to have a little fun, maybe I need to revisit my boundaries, maybe I’m carrying resentment towards something or someone, maybe my perfectionism and sense of responsibility is getting off balance, etc.
Whatever it is, I’m interested in listening to what my emotional eating is trying to tell me. Rather than giving in and then feeling guilty about it, try to listen to that still small voice within yourself. She’s a wise friend ready to guide you, if you let her
This is an easy side dish, a great way to add veggies to a meal and diversify my greens on any given week
😍 Endives with pomegranate seeds, pine nuts and drizzled olive oil and balsamic glaze
these 4 changes will go a long way in helping you reduce inflammation, which is key in helping reduce pain
A lot of the advice around reversing insulin resistance is so extreme and diet-focused that seeing people fail to make the food & lifestyle modifications to reverse this health condition has become the rule rather than the exception
And I really dislike seeing people fail :(
My advice is to focus on making small, consistent changes, things you can actually sustain over time because this is the best way to reverse pre-diabetes and prevent yourself from getting there again
One day at a time, over and over again – you’ve got this!
Thinking of food and your body constantly?
It may be time to diversify your thoughts, expand you’re your focus, your horizons…
Over the years, I noticed the more we put food in perspective, the more it loses power over us and often, we naturally make great choices
Food is meant to be a source of energy, nourishment and also enjoyment
Of course, is important to be mindful of our food choices, but thinking constantly about food, being preoccupied and worried about food all the time can be unhealthy – not mindful
Next time you find yourself thinking and worrying about food and your body, try one of these suggestions
What else would you add to the list?
Is it Sunday yet??
This is one of my FAVORITE things to make for brunch on Sundays because I happen to pass by a local bakery that makes delicious (they add figs, apricots and chia seeds to it) and trust me you want to upgrade yourself to artisan sourdough bread if you haven’t yet!
There’s a reason why avocado & egg toasts are so popular and is because they are packed with good proteins & healthy fats (and if you upgrade yourself to a good quality bread, you'll get good fiber also
I usually add a side salad, and lately I’ve been obsessed with – I put it everywhere!
It’s also a great and quick lunch and dinner option ☺️
Do you love brunch as much as I do?? And if so, what’s your favorite thing?
I find is easier and more motivating to focus on including foods we can get lots of benefits and goodness from rather than thinking of foods in terms of “I shouldn’t have this”, “this is bad for me”, “this has too much…”
Not only you will find yourself with a nourishing list of foods to try, but this way of thinking fosters a healthy and positive relationship with food
Are you including any of these on the regular?
If not, why not start by incorporating 1-3 this week and seeing how they impact and make you feel?
I’m always looking for at least 2 sources of protein in my breakfast – that helps me maintain blood sugars stable throughout the day and experience less cravings and more sustained energy 🌞
To my rolled oats (which also contain a bit of protein making them a great option for breakfast), I added a spoon of almond butter and one of h**p --> seeds also great sources of healthy fats 👍
A bit of coconut flakes and clemetine make this breakfast extra nutritious, delicious, and pretty to look at 😍
Somehow, I forgot how much I love a good bowl for lunch 🥰
In a bed of quinoa, added 🍅, chopped Cucumber 🥒, a hard boiled egg, sunflower seeds, and while at it a few chickpea crakers
Salt, olive oil, and balsamic vinegar are the dressing for today, but if you got some good suggestions, I'm all ears :)
As I wrap up 2022 I wanted to take a moment to send warm wishes your way! I think is safe to say this year is been a FULL one. So much has happened and changed in the world, all around us, and I’m sure, within yourself.
I hope as you head into the holiday season and the new year, you take a moment to appreciate your progress THIS year. I know I need to remind myself of this constantly. We’re so good at looking at all the things we didn’t do, or didn’t fix/become/accomplish but please take stock of all the good that did happen and which you did for yourself and your loved ones.
These days may bring up a little bit of everything, all the feels, right? So I want to share with you my free guide “5 Strategies to Navigate Emotional Overeating: Your Guide to Feeling Calm and in Control this Holiday Season” to help and support you in the next few days/weeks. You may access using this link --> https://bit.ly/3s9OxTf
The tips I share with you in there, which I’ve practiced and applied over the years have really helped and supported me in my own emotional overeating journey and I’m sure they will be helpful to you as well!
Be well my friends and take good care of yourselves, wishing you a peaceful and healthy holiday season and a great start of 2023˜!
Nighttime snacking is one of those things many of us struggle with and really want to stop doing
And is not just only because of the extra food we're eating and we don't really need, but also, because is just not fun to feel like food wins, every night…
So today, I want to share with you 3 things to keep in mind in order to stop going on autopilot with food at night:
1) Remember: what you eat and don’t eat during the day may have a big impact on your wanting to eat at night. Sure, maybe you had a great balanced dinner, but are you trying to survive on salad & rice cakes during the day. Or maybe even just adrenaline? If so, you will be much more likely to eat at night when you’re body is like “hey, I didn’t get all the food I needed today!”
2) Nighttime eating is rarely just about food and nutrients. What’s really going on? If you’re feeling lonely, sad or drained from all the day’s stress there’s simply not enough snacks to help. Think of it this way… if you’re phone dies you probably know you need to find the charger and plug it. Grabbing for snacks to feel less lonely or stressed is like wanting to charge your phone with ice cream, chips, chocolate and pizza. Is that working?
3) Snacking after dinner may have become a mindless habit at this point. How many times you just eat because that’s what you do every night? When you really think about, is not even that good, is just a habit. Do you really want it? do you need the snack or can you opt out so when you have the thing, you actually enjoy it? The best cure for mindless snacking is to slow things down, whether you decide to eat the thing or not, make a commitment to yourself to be intentional with your choice. You may decide to forgo eating and that may be the beginning of a new habit: that of being intentional with food regardless of what, when and how much you chose to eat
Can you relate? If so, let me know which one of these you hadn’t thought about?
I know it seems too early to start thinking about the holidays but is definitely not too early to do what is needed to keep your zennnnnn
So before the world starts imposing on you, I want to remind you:
· You don’t need to host holiday parties, if you don’t want to
· You also don’t have to say yes to every invitation, if you don’t want to
· You don’t need to get into debt to buy gifts for people
The biggest thing you can do for yourself this holiday season is to be kind to yourself and respectful of your own needs
This sets a great example for everyone around you and is the best confidence booster you can ever give yourself 💞
444 Preston Street
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Find ease & peace with food and your body 🙏 UnDiet method 💛
I am a Holistic Nutritionist and UnDiet Expert with an online private practice and I am on a mission to help women quit diets for life and find ease and peace with food and re-build their relationship with eating and their bodies.
My work is inspired and informed by my experience working with women in my private nutrition practice, my training as both a Nutritionist (R.H.N) and a Sociologist (MA), and my own ever-evolving relationship with food and my body.
After dieting almost half my life, I decided there had to be other ways to cultivate a healthy weight and a strong, vital body so I set myself on mission to figure it out. In this process, not only I transformed my own body and mindset around food, but also discovered my passion for natural nutrition, body movement, and above all, being a champion for other women who like myself, have hit “diet” bottom. In addition to coaching women in my private practice, my happy place is the dance floor where I can get out of my head and into my body.