Most food and eating New Year’s resolutions fail within the first couple of weeks—not because you lack motivation, but because they focus on outcomes (like weight loss or “being good”) instead of the real reasons you eat.

In this first new episode for 2026, I explore a more sustainable approach: instead of setting rigid goals, choose one habit to understand and gently change—whether it’s snacking, emotional eating, restricting and overeating, or feeling stuck in an all-or-nothing cycle.

You’ll learn how mindful eating helps you shift from self-criticism to curiosity, and how the 9 Eating for You drivers for eating reveal what’s really going on beneath the surface—from hunger and satiety, to stress, body image, food pleasure, beliefs about health, and convenience.

I also share real client examples from Carol, Judy, Valerie, Bronwyn, and Gayle, showing how lasting change happens one habit at a time—with insight, guidance, and support (not willpower).

📗 Free resource: Download the Emotional Eating Triggers Checklist

☎️ Support: Book a free 30-minute Mindful Eating Strategy Call

Related Episodes

Episode 43: Weight Loss Through Curiosity With Carol

Episode 51: Freedom From Food With Judy

Episode 57: No More Secret Eating With Bronwyn

Episode 112: Mindful Eating That Lasts: Adapting to life’s ups and downs (Judy)

Episode 115: Healthy Eating For Good With Valerie

Episode 117: From Dieting To Freedom: A journey of reflection and change (Carol)

Episode 124: Breaking Free From Dieting: Gayle’s journey to mindful eating

If you enjoyed this episode, please share it and subscribe so you don’t miss future episodes.

PODCAST

Saying “no thanks” to food can feel harder than saying yes—especially during the festive season.

In this episode of The Eating for You Podcast, I explore why it can feel almost impossible to say no to food when you’re not hungry, and how social pressure, diet talk and fear of missing out can easily lead to overeating and feeling uncomfortably full.

You’ll hear about:

🍨 Why food isn’t the problem—social expectations are

😔 How comments like “You’re not on another diet, are you?” keep diet mentality alive

🍕 The all-or-nothing thinking that leads to “I’ve blown it now, I may as well keep eating”

🤔 Why canapé-style gatherings make it so hard to read your hunger and fullness

❎ Gentle, confident ways to say no to food without offending your host

🧡 Simple strategies to stay connected to your own hunger, even in busy social settings

I also share how mindful eating helps you build a confident relationship with food—without rules, guilt or restriction—and invites you to explore further support through coaching, the Eating for You Health Hub, and festive season resources.

If you’re tired of feeling pressured to eat “just to be polite,” this episode is for you.

If you have a question or would love guidance and support to sustain healthier eating, email me: https://eatingforyou.com.au/new-contact/

Visit Your Health Hub Here: https://eatingforyou.com.au/your-health-hub/

Know Your Festive Season Eating Triggers To Avoid Unwanted Weight Gain: https://learning.eatingforyou.com.au/course/know-your-eating-triggers-to-avoid-christmas-weight-gain/

Do you automatically reach for icy drinks, ice cream and giant salads as soon as the weather heats up – then wonder why you feel heavy and your gut doesn’t feel great?

In this episode of The Eating for You Podcast, I am joined again by Chinese medicine practitioner and Qigong teacher Tania Grasseschi, based in the Blue Mountains west of Sydney.

Together we explore how to eat in summer so you feel cool, calm and nourished – without putting out your “digestive fire” or getting caught in diet rules.

From a Chinese medicine perspective, summer is the most yang season – warm, active and drying – and is linked to the fire element and heart energy.

Tania and I unpack what that means in everyday terms: the kinds of foods and cooking styles that support digestion in hot weather, why raw and icy foods can be a problem in excess, and how to use bitter and cooling foods in a balanced way.

We also discuss “heat” as inflammation, how processed foods, alcohol, caffeine, stress and a sedentary lifestyle contribute to chronic heat in the body, and why self-care has to include sleep, movement, emotional awareness, not just what you put on your plate.

You’ll hear how Qigong, mindful breathing before meals, and honouring your body’s natural rhythms can all support healthier summer eating.

If you’ve ever wondered, “What should I actually eat in hot weather so I feel well?” This conversation is for you.

In this episode, you’ll learn:

☀️ How Chinese medicine views summer—yang, fire, heart energy, cooling foods, and protecting digestive fire through seasonal eating.

🍉 Practical ways to stay cool and nourished—hydrating foods, lightly cooked meals, mindful eating, balanced movement and Qigong, and avoiding extremes like icy drinks or excessive heat.

🪷 Lifestyle factors that support summer wellbeing—sleep, light exposure, reduced screen time, emotional balance, and self-care practices that calm the heart and regulate hormones.

To access Tania’s resources visit her website: https://www.orientalwisdom.com.au/

For more information on mindful eating and changing eating habits for good visit Sallyanne’s Your Health Hub: https://eatingforyou.com.au/your-health-hub/

After more than 50 years of on-and-off dieting, Caroline felt like a “hopeless case” with food.

In this episode of The Eating for You Podcast, she shares how dieting from her teens, living with type 2 diabetes, and constant self-criticism damaged her relationship with food—and how mindful eating has helped her find peace, confidence, and better health in her 60s.

We talk about what it’s really like to step away from diet rules, how to handle “missteps” without shame, and the small, practical changes that supported Caroline’s HBA1c dropping into her recommended range.

If you’ve ever felt that food is controlling you, or that you “should know better by now,” this conversation is for you.

In this episode, you’ll learn:

• How early dieting and body image worries can shape a lifetime of eating habits
  

• Why dieting left Caroline feeling like a failure—and how mindful eating changed that
  

• The role of stress, cortisol and self-talk in emotional and non-hunger eating
  

• What it means to tune into hunger, fullness, satisfaction and food pleasure again
  

• Practical changes Caroline made (like timing sweets, breakfast, and adding legumes)
  

• How self-compassion and curiosity help you get back on track after a “misstep”
  

• Why focusing on daily habits—not the scales—can support long-term health markers like HBA1c
  

If you’d like to explore how mindful eating could support your own health and relationship with food, you’re invited to book a free Mindful Eating Strategy Call with Sallyanne.

You’ll explore your challenges, your goals, and whether the Eating for You approach is the right next step for you. Book Here.

Know what to do with your eating but feel like life keeps getting in the way?

In this reflective episode of The Eating for You Podcast, I invite you to pause and gently look back on your year—not through the harsh lens of success vs failure, but through compassion, curiosity, and kindness.

I share how my 2025 has been a year marked by uncertainty, caring for my mum, navigating the aged care system, a melanoma diagnosis, and osteopenia.

Through these experiences, I explore how our energy levels, responsibilities, and health shape what’s realistic for us—and why goals don’t always go to plan.

In this episode, you’ll:

⭐ Celebrate the things that did work this year—no matter how big or small

❤️ Reflect on the goals that didn’t unfold and what they’re really telling you

🪷 Explore why self-compassion (not willpower) is key to lasting change

⏰ Understand how changing circumstances can shift your priorities

🏆 Be reminded that letting go of a goal can be a mindful, empowered choice
You’ll also hear about:

✨ Free YouTube Training: “Why You Can’t Stick to Healthy Eating — and How Self-Compassion Helps”
A gentle, practical training to help you move away from guilt and towards kinder, more sustainable eating habits. View it here

✨ Workshop Replay: Know Your Eating Triggers to Avoid Christmas Weight Gain

For just $17, this 60-minute workshop helps you:

And if you realised you were trying to do everything on your own this year, reach out via our contact page so you can explore support options for a calmer, more sustainable 2026.

Your worth is not measured by productivity or “perfect” eating.

This episode is your reminder that you’ve grown and changed more than you realise. 💛

Travelling doesn’t have to derail your healthy habits. In this episode, I share how to enjoy food while travelling at home and abroad—mindfully and without guilt.

Learn to recognise hunger and fullness cues, balance rich foods with lighter meals, and plan ahead for hydration, nutrition, and food safety.

I also cover mindful buffet choices, local-food rituals, managing special diets (IBS, plant-based, perimenopause), and using mindful eating to stay energised and connected to culture wherever you go.

In this episode

• Why your appetite shifts when you travel
  

• Simple anchor habits for balance
  

• How to savour local cuisine without overeating
  

• Smart buffet & restaurant strategies
  

• Staying safe with food and water abroad
  

• Practical nutrition for women 40+
  Listen now to travel well, eat with awareness, and return home feeling healthy, balanced, and happy.

  
  

📥 Free guide: Five Steps Towards a New Way of Eating https://eatingforyou.com.au/a-new-way-of-eating/

Women often hear conflicting advice after a breast cancer diagnosis: cut out sugar, go keto, take this supplement, avoid that food. 

In this grounded, compassionate conversation, Sallyanne and internationally regarded cancer dietitian Jane Freeman cut through the noise and answer the most common questions women ask about food, treatment, and recovery.

You’ll learn:

🩷 How common breast cancer is and the real (modifiable) risk factors

🧁 Why the “sugar feeds cancer” idea is misleading—and what to focus on instead

🍲 Eating during treatment: simple ways to hit protein, fibre, fluids and energy (even with fatigue, nausea, taste changes or constipation)

🙂 The plate model that keeps you nourished without dieting

🥦 Weight changes on hormone blockers or steroids—how to stay healthy without obsessing over the scale

🍎 Probiotics vs. plant fibre for your gut microbiome and immune therapies

🍶 Supplements: when not to use them, and the few exceptions to discuss with your care team

✅ Practical tips: frozen veg, salad bags, pantry staples, and how to ask friends for the kind of help you actually need (hello, soup!)

Guest: Jane Freeman, cancer dietitian & nutritionist; board-certified in Lifestyle Medicine; award-winning author; international olympic committee qualified sports dietitian. Jane consults at the Mater Hospital’s Wellbeing Centre for Cancer Patients, Valion Health, and Elia Lifestyle Medicine Centre (Sydney, AU).

Resources & links:

Jane’s website: https://canutrition.com.au/

Eating for You Health Hub: https://eatingforyou.com.au/your-health-hub/

Subscribe to this podcast so you can set up a healthier way of eating that lasts

This episode is informational only and not medical advice. Please speak with your medical team for personal guidance.

We are celebrating World Menopause Awareness Day with a special guest, Felicia Terlecki—former professional ballet dancer turned Pilates & dance teacher and founder of Pilates Powerhouse Party. 

In this episode, Felicia and I reframe midlife from “decline” to power with practical tools you can start using today.

We unpack the:

⁉️most-searched questions about perimenopause vs menopause vs post-menopause (what’s the difference and how long does it last?), 

😅 real reasons behind weight gain/belly fat, fatigue, brain fog, mood swings, sleep issues, and hot flushes/night sweats. 

Felicia shares how Pilates, strength, and simple dance support joints, posture, bone density, and confidence—and we explain how mindful eating, nervous-system regulation, breathwork, and small daily wins lower stress and make symptoms easier to navigate.

You’ll also hear about Felicia’s accessible programmes—Pilates Powerhouse Party, Sexy Back Power (20-min posture boost), Dance Grooves, and the Menopause Power Guide—plus Sallyanne’s Five Steps to a New Way of Eating and a special Tapping-In call offer.

🎧 New here? Follow, rate, and share this episode with a friend who needs a lift today.

🔗 All links & resources:

Felicia’s Menopause Power Guide – https://members.feliciainc.pro/menopauseguide 

Pilates Powerhouse Party (100+ videos, recipes, mindful practices, community) – https://members.feliciainc.pro/PilatesPowerhouseParty-47

Sexy Back Power (20-min posture & confidence booster) – https://members.feliciainc.pro/sexy-back-power-video-7

Dance Grooves (5 simple choreographed routines + warm up/cool down) – https://members.feliciainc.pro/dance-grooves-series

Follow Felicia on Instagram – https://www.instagram.com/felicia_pilatesdancer/

Sallyanne: Five Steps to a New Way of Eating (free guide) – https://eatingforyou.com.au/checklists/

Tapping-In Dietetic Nutrition & Eating Habits Call (discounted this month) – https://booknow.eatingforyou.com.au/p/tapping-in-consultation/

Join the free Eating for You Facebook Community – https://www.facebook.com/groups/EatingForYouCommunity

In this World Mental Health Day conversation, I welcome Accredited Practising Dietitian and credentialed eating-disorder dietitian Jacinta Sherlock (Dietetics Done Differently) to explore emotional and non-hunger eating—and why “knowing what to eat” isn’t the same as eating it.

We unpack a trauma-informed, person-centred approach interwoven with Acceptance & Commitment Therapy (ACT) and motivational interviewing, and we talk about mindful eating, curiosity, self-compassion, and building awareness of body sensations to make choices that actually feel good. So you can stop emotional eating without judgement, self-doubt, or guilt.

You’ll hear practical ways to notice patterns, reduce shame, and create new experiences that reshape beliefs—so eating well becomes easier, calmer, and more enjoyable.

🔗 Resources 

Emotional Eating Triggers Checklist:  https://eatingchecklist.com

Your Health Hub: https://eatingforyou.com.au/your-health-hub/

Jacinta Sherlock: Dietetics Done Differently

https://www.dieteticsdonedifferently.com/

https://www.instagram.com/dieteticsdonedifferently/

In this World Heart Day special, I am joined by Dr Rebecca Luong—Cardiometabolic Dietitian and co-founder of Heartful Flavours. 

Together, we unpack the hidden dangers of excess salt, why most of our sodium comes from processed foods, and how simple swaps can protect your heart without sacrificing flavour. 

🥦 From busting diet myths to explaining the link between heme iron, blood pressure, and cardiovascular disease, this episode is packed with practical, evidence-based tips to help you eat for both health and enjoyment.

👉If you haven’t subscribed to the Eating for You podcast yet, make sure you do so you don’t miss out on future myth busting and practical food and mindful nutrition tips.

Sallyanne’s no added salt challenge

https://eatingforyou.com.au/reflections-salt-watch-week/

For more information about Dr Rebecca Luong

https://www.cardiometabolicdietitian.com/

The link to the dietary patterns blog post:

https://heartfulflavours.com/blogs/learn/what-are-the-9-key-principles-of-a-healthy-dietary-pattern

⁠https://www.cardiometabolicdietitian.com/post/5-ways-to-lower-blood-pressure-through-dietary-management⁠

Information about Heartful Flavours Products and the Discount Code:

Enter the code "EatingforYou15" or add to cart through the below link to apply the 15% off first order coupon:

https://heartfulflavours.com/discount/EatingforYou15

Instagram

https://www.instagram.com/cardiometabolicdietitian/

https://www.instagram.com/heartfulflavours/