In this episode, I unpack the question, "How do I stop boredom eating"? I explore why it occurs and how it is often misjudged in society and introduce the idea that eating when bored is normal behaviour. The conversation covers awareness of eating habits, the importance of self-care, filling the dopamine bucket with alternative activities, and the concept of urge surfing to manage cravings. 30 things you can do other than use food. 

Takeaways

• Eating when you're bored is entirely normal and okay.
• Boredom eating is often misjudged by society.
• Awareness of eating habits is the first step to change.
• Self-care is crucial in managing boredom eating.
• Food can be a quick source of comfort and dopamine.
• Explore alternative activities to fill your dopamine bucket.
• Urge surfing allows for mindful responses to cravings.
• Reframing thoughts about food can reduce guilt and shame.
• Regular meals can help prevent boredom eating.
• It's important to normalize the use of food for comfort.

Chapters

00:00 Introduction and Overview of Boredom Eating

01:55 Understanding Boredom Eating: The Normalcy of the Behavior

06:42 Steps to Reduce Boredom Eating: Awareness and Self-Care

10:53 Filling the Dopamine Bucket: Alternatives to Food

13:25 Urge Surfing: Responding to Cravings Mindfully

16:37 Reframing Boredom Eating: Acceptance and Normalization

18:45 Recap and Additional Resources

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This episode is slightly different to my usual podcast format as I unpack all the details of my upcoming FREE event - Life Beyond Diets | A FREE 3-day (virtual) event for women who’ve spent their lives dieting and want to stop obsessing over food and their weight (for good)

Ready to get unstuck with intuitive eating and a non-diet approach?

When: Tuesday, 1st - Thursday 3rd Oct, 2024
Time: 5:30pm - 6:45pm AEST

Send me a DM on Instagram to secure one of the 10 spots 

The second part of this episode I deleve into the conversation around food noise and Ozempic - I share my thoughts on why you have food noise and how you can reduce food noise without requiring medication for the rest of your life 

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In this week's episode, I unpack the question, "What is a healthy relationship with food?". It's a phrase we throw around a lot in this non-diet and intuitive eating space, but what does "relationship with food and your body" actually mean? In this episode I discuss my thoughts based on hundreds of hours working with clients and what to think about if you're feeling like you have a negative relationship with food and your body right now


Free 3-day event in October - Send me a DM to secure your seat - here are the details 
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In this week’s episode of 'Let’s Unpack That,' I delve into the question: 'What does a dietitian actually do?' Join me as I explore the diverse roles and day-to-day responsibilities of dietitians, especially those specialising in non-diet approaches and eating disorder treatment. How we use counselling skills to guide clients toward improved health and a better relationship with food. Tune in to get a deeper understanding of the impactful work dietitians do beyond the common misconceptions.

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TW: This episode discusses disordered eating and binge eating.

Welcome back to another episode of Let's Unpack That! Today, I'm diving into a topic that hits close to home for me and many of my clients - binge eating. It’s often whispered about with a heavy dose of shame, guilt, frustration, and self-loathing. Did you know? In Australia, approximately 500,000 people are diagnosed with binge eating disorder, and it's likely that millions more grapple with episodes of binge eating.

We've been taught to view binge eating as bad behaviour or to think that turning to food in emotional times shows a lack of discipline. 

I want to challenge this narrative and suggest that binge eating isn't a personal failing but actually a symptom and an invitation to explore why we're really reaching for food. 

In this episode, I’ll share not only my personal journey with binge eating but also:

• Why binge eating isn’t a ‘bad’ thing
• The most common triggers that might lead you to binge
• Four helpful questions to ask yourself after a binge
• Tips to reduce shame, guilt and judgment following a binge 

Helpful links👇

What is the Binge-Restrict Cycle?
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Please note any advice shared in this podcast is designed for general information purposes only. For specific advice, please reach out for 1:1 support

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Want to get early bird pricing for the next round of my Co-Pilot program? Join the waitlist

Visit my website
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Looking for 1:1 nutrition counselling? Book a free "next move" call

In episode 2 of "Let's Unpack That," I delve into the pervasive thought, "I'm already going to fail, so what's the point in starting?" I explore the origins of this mindset, highlighting how repeated dieting failures can erode self-confidence and instil a fear of failure. I emphasize the importance of redefining progress and success, suggesting that setting unrealistic goals often sets us up for perceived failure. I share a poignant client story about overcoming the fear of exercise by starting small and celebrating achievable goals, which led to a sustainable, enjoyable movement. I underscore the value of curiosity and compassion in goal-setting, advocating for flexibility and realistic expectations to counter the rigid, all-or-nothing mentality promoted by diet culture. I encourage listeners to reframe their approach to health, focusing on small, manageable steps and redefining success beyond the scale.

Resonate with this struggle? Join the Carb Club

It's a supportive community for women breaking free from diet culture and embracing a healthier, more compassionate approach to health

Website: https://balanceandbite.com.au/
Instagram: https://www.instagram.com/balanceandbitedietitian/ 

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In this first episode, we're tackling a common comment: "I'm just worried about your health." You know the one—where a well-meaning relative at a family picnic remarks on your weight after you go for a second helping. It's a comment that's normalized in our society, but it's actually quite problematic. Let's unpack why.

We've been conditioned to believe that thin equals healthy and that gaining weight is inherently unhealthy. This binary thinking is pervasive, but it's flawed. Health is about so much more than weight. Your health involves physical, mental, and social well-being—not just avoiding illness. Yet, when someone comments on your weight under the guise of "health concerns," it promotes weight stigma and can harm your mental and physical health.

Weight stigma contributes to stress, anxiety, depression, binge eating, high blood pressure, and high blood glucose levels. It's harmful and counterproductive. When someone comments on your weight, they're likely influenced by societal beliefs rather than actual health knowledge. They don't have an X-ray vision to see your blood pressure, glucose levels, stress, or sleep quality.

In this episode, I'll delve into why focusing on weight is a lazy approach to health. We'll explore how our healthcare system and society place undue emphasis on weight, often ignoring mental health and social connectedness, which are crucial components of overall well-being.

I'll share insights from my work with clients, where we dismantle these harmful beliefs and focus on behaviours that truly enhance health—like sleep, stress management, nutrition, and movement—rather than weight. By challenging the comment, "I'm just worried about your health," we can begin to unlearn toxic narratives and embrace a more holistic view of health.

Join me as we unpack this comment and many more in future episodes. Let's start lightening that mental suitcase filled with food and body rules and beliefs. Because life is too short to be weighed down by unnecessary baggage.

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Welcome to "Let's Unpack That", my podcast and favourite phrase to use in my dietitian/counselling clinic.

We all carry around a mental suitcase full of food and body thoughts, beliefs and rules, usually negative, rigid or restrictive, that hold us back from living our best (and healthiest) lives.

Each fortnight, I'll dig into this suitcase and unpack a common food or body thought, belief or rule and discuss it so you can decide if you want to continue lugging it around for another decade or if you're ready to clear some space for more helpful food and body beliefs.

Website: https://balanceandbite.com.au/
Instagram: https://www.instagram.com/balanceandbitedietitian/ 

Want to get early bird pricing for the next round of my Co-Pilot program? Join the waitlist

Visit my website
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Looking for 1:1 nutrition counselling? Book a free "next move" call