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The lowdown on Gut and Mental Health

So, what’s the deal with gut health?

Gut Health has certainly been a hot topic of the last 5 years or so, and for good reason. As more and more research emerges, we are finding an increased link between a happy gut, and a happy physical self.

You may have heard of terms such as:

the gut microbiome
gut flora
or even about the “good bacteria” or “bugs” in our digestive systems

All referring to the environment our guts create to support healthy digestion, as well as some new, quite exciting developments.

The Gut Brain Connection – a bi-directional effect

Interestingly, we now know about the strong link between our gut and brain.

This link is not only brain > gut, but also gut > brain. Something we call bi-directional communication.

Meaning (in a very simplified way, AND in absence of other gut-related issues):

A less stressed human can lead to a less stressed gut
And a healthy gut can lead to a less stressed human

Now, as caveat to this point, there are many outside factors that can impact this relationship. So it’s important to remember that this is just one way we can support our diverse, individual and complex bodies.

But it is still pretty cool!

Examples of this gut brain communication:

Some tangible ways individuals can understand the immediate and visceral impact of this connection is through some common sayings or shared feelings.

I’m sure you may have experienced at least one, or even all of these feelings:

Butterflies in the stomach before a first date
Your stomach dropping when you hear bad news
Or needing to run to the bathroom before a big presentation

So, you can imagine the impact of chronic stress, anxiety or depression on the function of our digestive systems long-term.

Supporting the GUT > BRAIN connection

To support a healthy and varied gut environment we can:

Eat enough. A starved human = a starved gut. If we limit our diet or the variety of food we eat, we reduce the amount of “good bacteria” in our gut. Eating enough is the first step towards a happy gut.
Variety is key. Eating a wide range of different foods leads to more diverse populations of gut bugs. And we know that when it comes to gut health, this is a really good thing!
Probiotics and Probiotics. Probiotics are beneficial bacteria that are found in certain foods whereas prebiotics are a type of fibre that feed these good bacteria in our gut. Probiotics are found in certain foods such as yoghurt, kefir, kimchi, miso. Prebiotics are mainly found in fruits, veggies and wholegrains, they are types of fibre that can’t be digested. Instead they are broken down and used as ‘fuel’ for the good gut bacteria.
Fermented Foods. The process of fermenting usually involves microorganisms like bacteria and yeasts breaking down food components (e.g. sugars) into other products (e.g. acids, gases or alcohol). Examples include yoghurt, kimchi, sauerkraut and kombucha. These foods work to help our gut bugs by enhancing their function and reducing the abundance of the bad bacteria in our gut.
Fibre acts as a food source for the good bacteria in our gut. Eating enough fibre, will feed the good bacteria and help them thrive by increasing the amount and different types of good bacteria in our gut.

Supporting BRAIN > GUT connection

Stress management. Stress has been shown to reduce the diversity and population of gut bacteria in our gut. It can also affect how quickly food moves through the body, which can cause gut symptoms like diarrhoea or constipation. Practising regular stress management can help our gut bacteria thrive.
Breathing. Taking slow, deep breaths helps calm our mind and body when we experience feelings of stress or anxiety. When we are stressed or anxious, our body goes into the fight-or-flight mode, which causes blood flow to move away from our gut to the larger muscles. This affects our gut bacteria and digestion. By counteracting this fight-or-flight mode with deep, slow breaths we can reduce muscle tension and help our gut.
Gut directed hypnotherapy. This is a special form of hypnosis that is used to help with managing functional gut disorders like irritable bowel syndrome. It helps to address the ‘miscommunication’ between the brain and gut.
Yoga/Meditation. Similar to breathing, yoga and meditation has been shown to help with managing the stress responses within our body, helping to support a happy gut.
Trauma Awareness and Support Techniques. Studies have shown that people with a history of trauma had different gut microbiomes to those that didn’t. Trauma is a very personal experience and support with this will look different for each person. Speaking with a trusted Therapist or Counsellor can help you find support techniques that are beneficial for you.

References

Drossman, D. A. (2016). Functional Gastrointestinal Disorders: History, Pathophysiology, Clinical Features, and Rome IV. Gastroenterology, 150(6). doi:10.1053/j.gastro.2016.02.032

Enders, G. (2015). Gut: The Inside Story of Our Body’s Most Underrated Organ. Royal Oak, MI: Scribe Publishing.

Hajela, N. (2015). Gut microbiome, gut function, and probiotics: Implications for health. Indian J Gastroenterol. 2015 Mar;34(2):93-107. Ottilinger B. (2013). STW 5 (Iberogast®)–a safe and effective standard in the treatment of functional gastrointestinal disorders. Wien Med Wochenschr. Feb;163(3-4):65-72.

Lackner, J. M., Ma, C., Keefer, L., Brenner, D. M., Gudleski, G. D., Satchidanand, N., … Mayer, E. A. (2013). Type, Rather Than Number, of Mental and Physical Comorbidities Increases the Severity of Symptoms in Patients With Irritable Bowel Syndrome. Clinical Gastroenterology and Hepatology, 11(9), 1147–1157

Mahler, T. (2015). Education and Hypnosis for Treatment of Functional Gastrointestinal Disorders (FGIDs) in Pediatrics. American Journal of Clinical Hypnosis,58(1), 115-128.

Peters, SL. (2016). Randomised clinical trial: the efficacy of gut-directed hypnotherapy is similar to that of the low FODMAP diet for the treatment of irritable bowel syndrome. Aliment PharmacolTher. Sep;44(5):447-59.

Schumann, D., Langhorst, J., Dobos, G., & Cramer, H. (2018). Randomised clinical trial: yoga vs a low-FODMAP diet in patients with irritable bowel syndrome. Alimentary Pharmacology & Therapeutics, 47(2), 203–211. http://doi.org/10.1111/apt.14400

Van der Kolk, Bessel A. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. 2014.

Find more interesting blogs here.

How an NDIS Dietitian can support participants

As an inclusive nutrition clinic, we take great pride in delivering accessible and considerate food and nutrition services to those living with a disability.

If you are wondering what Dietitian support might look for people living with Disabilities, we would love to share this information with you as this is an area we are passionate about at Glow.

We believe that people of all abilities deserve access to nutrition care that considers not only their physical health, but also their emotional, social and mental health. With an emphasis on skill-building and nutrition awareness, our NDIS Dietitians aim to help their clients work towards their wellbeing goals with a client-centred approach.

Nutritional needs that your NDIS Dietitian can support you with:

General Nutrition
Enteral Nutrition (Tube Feeding)
Medical Nutrition Therapy
Diabetes
Cardiovascular Disease
High Blood Pressure
Gastrointestinal Conditions
Parkinson’s Disease
Motor Neuron Disease
Allergies
Intolerances
Weight Fluctuations
Malnutrition
Low Body Weight
Poor Appetite
Poor Dietary Variety
Dysphagia
Wound Healing
Skin Integrity
Constipation
Depression
Anxiety
Eating Disorders
Fussy Eating
Overeating
Binge Eating
Food anxiety

Support strategies that your NDIS Dietitian can provide:

Grocery List Planning
Food Budget Planning
Meal Guide Creation
Cooking Lessons
Supermarket Tours
Recipe Planning
Menu Development
Pictorial Resources
Mealtime Management Plans
Family and Support Worker Education Sessions
Team Meeting Presentations
Café and Restaurant Ordering Assistance
Nutrition Supplement Guidance, including ordering assistance.
Enteral Nutrition Guidance (Tube Feeding), including ordering assistance for feeding pumps, feeding sets and formula

If you’d like to receive fortnightly updates on what our NDIS Dietitian’s are doing in the community you are welcome to subscribe to our newsletter. Just shoot us a quick email at communications@glowgroup.co

Just a few examples of our recent activities with clients:

Danielle has:

Worked with a participant who has memory challenges to develop a visual meal schedule to help her practice eating more regularly
Helped a participant find recipes that suit her feeding preferences and specific food intolerances to help expand the variety in her diet
Helped advised clients with limited mobility about the ways food and body positioning can impact bowel movements

Rebecca has:

Have assisted a client and his mother to try and increase dietary variety by shadowing them while they do grocery shopping, and offering food suggestions
Have assisted clients with restoring weight and improve their nutritional status after experiencing unintentional weight loss.
Have attended case conferences and team meetings to work collaboratively with other Health Professionals and support team to achieve client centred goals

Learn more about our NDIS Dietitians here.

If you think that you or someone you know could benefit from support with an NDIS Dietitian, please reach out to us by completing a referral form here, or calling us on 0499 888 801.

We would love to hear from you, and if you found this blog useful.

Connect with us on Instagram here.

The Low FODMAP diet – please explain

The Low FODMAP diet - please explain

What is the low FODMAP diet? Is it the answer to my gut problems? Find your answers below!

If you have experienced uncomfortable gut symptoms, such as bloating, increased flatulence, abdominal pain or changes in your bowel movements, chances are you have stumbled across the low FODMAP diet. And chances are, you also have a lot of questions.

The low FODMAP diet was developed by Monash University in Australia as a dietary intervention for individuals living with Irritable Bowel Syndrome (IBS). It was designed to be used as a short-term experiment to examine whether or not these FODMAPs may be contributing to your gastrointestinal symptoms. It is not a weight loss diet. It is not a lifetime diet. It is one tool people may use to learn more about their body.

So, what are FODMAPs?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are different types of carbohydrates that are fermented (or digested) by a variety of microbes that live in our large intestine.

FODMAPs are found in a range of nutritious foods including certain fruits, vegetables, nuts, dairy, breads and grains. They are generally not absorbed into our bloodstream early in the digestion process like other nutrients from our food, so they end up in our large intestine.

Here they are digested by the variety of microbes, that’s where the “fermentable” comes from. When your microbes ferment these carbohydrates they produce different gases that contribute to bloating. These bodily processes are not unique to individuals living with IBS. However, having IBS may mean you are more vulnerable to experiencing pain when your gut is distended and experience a different pattern of gut movements, which is what can lead to the uncomfortable symptoms.

Is this diet for me?

The low FODMAP diet has the potential to be particularly restrictive and should not be commenced without consultation from a dietitian that is trained in the area.

It can lead to nutritional deficiencies and can make your gut symptoms worse if followed without professional guidance, especially for long periods of time as dietary variety is so important for our gut health. We know that as dietary variety increases, so does the health of our gut bugs!

If you identify with any of the below groups it may be useful to speak with your health care team about non-diet approaches to managing your symptoms:

History of disordered eating/eating disorder
Pregnant
Infants and children
Older aged

The good news is, there are other less intensive dietary interventions that can be explored before attempting the low FODMAP diet. There are also a range of non-diet options, including yoga, meditation, gut-directed hypnotherapy, supplements and medications, which are shown to help with our gut health.

If you would like to learn more about how to develop a self-care plan that is personalised to your symptoms and lifestyle, please reach out to us here so we can connect you with our gut health Dietitian, Danielle.

Please note: Dietitians can’t diagnose gastrointestinal disorders and medical advice should be sought out if you are experiencing any new or changing gastrointestinal symptoms or patterns in bowel movements.

Follow our Instagram @glowgrouphealth for a regular dose of body positive nutrition!

Every body is a bikini body

EVERY body is a bikini body

Co-written by Erica Eberl

Summer is here! The sun’s out, the surf is calling, and it’s time to walk your feet through that glorious sand.

And with the lovely change in seasons, the dreaded ‘bikini’ or ‘beach’ body conversations have started. Gyms have amped up their marketing tactics, magazines are pumping out outrageous claims and tips & tricks and influencers have started promoting their 8-week fitness challenges.

But here’s the thing, you already have a bikini body.

EVERY body is a bikini body, whether you choose to wear one or not.

Whether you choose to wear a bikini, rock a sarong or prefer a wetsuit, EVERY body is beautiful and worthy.

Rather than focusing on changing your body, we encourage you to challenge the messaging and thoughts that may pop up this Summer that are holding you back from enjoying life.

We all have the power to change how we think and feel about our bodies.

Here are some thoughts we’ve put together to help you own your beautiful body:

Show yourself the same kindness that you would show a close friend.

Notice the words and tone you use when you speak to yourself about your body.

Would you say the same to a close friend about their body?

Be thankful for what your body can do and what it allows you to do.

Take a moment to notice what your body can accomplish.

What is something your body can do that you are grateful for?

For example, I am thankful for my fingers which allow me to write, type and open things.

I am thankful for my legs, which allow me to explore bush trails with my friends.

Remember your body is an instrument, not an ornament, that allows you to do the activities that make life more enjoyable.

Find what makes you comfortable.

It is the job of clothing to fit your body, not the other way around. Experiment with different swimmers and styles that make you feel good in your body. Whether that be flowy, fitted, bright, neutral, low rise, high rise, full or cheeky coverage.

Show your body some love.

Take a moment one evening to show your body some love. Pampering your body is one way to show your body some kindness.

How do you feel when you rub lotions and creams over your body? What about a relaxing bubble bath? You might really enjoy hot showers, or maybe a face mask is more your thing. Whatever you enjoy, try and find some time every so often to show your body some kindness. Give yourself compliments and practise speaking kindly to your body.

If you are at the beach or pool and notice yourself getting uncomfortable with your body, take a moment to pause and focus on taking some deep breaths. You’ve overcome these thoughts before, the feeling will pass again.

All of these things take time. We have noticed what we think are flaws for so long that they have become habit. New patterns take time to stick. Some days we have bad body image days, and some days we will have good body image days. This is completely normal.

Looking for more to read? See our previous blog post ‘How to respond to comments about food or your body’ here.

Follow our Instagram for more body positive nutrition content @glowgrouphealth

How to respond to comments about food or your body

The holiday season is upon us and it can be quite daunting to see family and friends that you haven’t seen in a while, especially when you have been working hard to build a more positive relationship with food, eating and your body.

Since food is often the focal point of the holiday season, it’s not surprising that some comments about weight, food or dieting can come up.

It can be really difficult to not let these comments hurt you, so we’ve compiled this blog to help you respond to comments about food or your body and to keep yourself safe during the holidays.

It is useful to remember that often the people that comment on what/how much someone is eating or on someone’s body are often the ones struggling most with their own relationship with food and body. Some people might genuinely have no idea that their comments are harmful.

Try and prepare for the situation

If you know you are going to a family event where you might feel vulnerable to comments from family or friends, come up with a few strategies in advance.

For example, by having some of the responses ready that we mention below or having your BFFL on speed dial for a therapeutic bathroom vent.

It can also be useful to discuss with your Dietitian, Counsellor or Therapist to build some individualised strategies.

Silent treatment

If someone is commenting on your weight or criticising your body and food choices, one of the most powerful responses can be to not respond at all. Look at the person to show that you have heard what they have said but let them sit in their own discomfort.

A family member or friend making hurtful comments says a lot more about them than it does about you. It’s often a reflection of how they feel about themselves.

How to respond to comments about food or your body:

“Everyone is different when it comes to food choices, this is what works best for my body”

“I’m happy with what I have on my plate. If I’m still hungry then I’ll get more food”

“Isn’t it amazing that our bodies can tell us exactly how much we need to eat to feel full?”

“My [food choices/body] are not up for discussion”

“I know you think you are trying to help, but when you say things like that, they are hurtful.”

“While we are talking about food, I had the most amazing meal with [insert friend/family name] at [insert location/restaurant] not long ago, have you seen them lately/have you been there before?”

“I’m glad that works for you. I’m going to go [eat/outside/say hello to X/etc.]”

“Thanks for your concern, let’s just focus on enjoying ourselves now.”

“Someone else’s [food choices/body] is really none of my business. I think they look fantastic. They are so much fun to be around”

Setting boundaries

If the person making the hurtful comments is someone that you wish to maintain a connection with, it could be worth trying to gently explain to them how their comments have made you feel.

It is up to you whether you feel safe enough to have a private conversation with them about how their comments are impacting you.

It is also important to remind yourself that it is okay to put distance between yourself and the people that don’t support you, even if they are family. This might sound a little bit harsh, but sometimes the best thing you can do is to opt-out if making peace isn’t an option. You don’t have to cut them out of your life, but you can choose when and how you interact with them.

When it comes to someone else talking about their weight or diet to you, you can choose whether or not you wish to engage in conversation.

You can wait for the conversation to change or just leave the room/situation.

If you feel safe enough, you could explain what body positivity is about, and what it means to you. You could also recommend some resources that you have found useful in your own journey.

For example:

“Oh, I just finished reading this awesome book about why dieting doesn’t work and what to do instead, would you like to borrow it sometime?

“I found this great [Instagram account/podcast/book/blog] that shares a lot of really great advice about [insert topic]. Did you want me to share it with you?”

Remember:

You are in control of how you handle or respond to these comments during the holiday season. Be kind to yourself and remind yourself that it is okay to set boundaries to keep yourself safe.

Looking for more support during the holiday season? We have a wonderful blog here that deep-dives into how to move past food guilt & enjoy eating.

We would love to know if you have found this blog useful ❤️

Stay in touch with us on Instagram @glowgrouphealth this holiday season for more body positive holiday content!

Financially Inclusive (Bulk Billed) Dietitian Support: A Safer Space Program

Woman sitting on bed researching on laptop, understanding ARFID

Financially Inclusive (Bulk Billed) Dietitian Support: A Safer Space Program

We believe every BODY has the right to comprehensive and inclusive nutrition care, no matter their age, race, gender, income or ability level.

Our Safer Space Program aims to support clients who may not be able to access inclusive Dietitian support otherwise.

And we are so grateful to be able to offer this to our Glow community.

A bit of background:

As part of our desire/passion/aspiration to make healthcare more accessible to a wider range of people we decided to offer the bulk-billed Safer Space Program to wider Australia. We recognise there are often a number of barriers to accessing health care, and so we aim to work towards offering a safer space for our clients where we can.

So, how does it work?

There will be options for face-to-face, if that’s accessible to you, and/or telehealth appointments (over phone or ZOOM call). These will all be bulk billed (at no cost to you!).

Our Safer Space Dietitian will complete a comprehensive 1 hour initial assessment with you to understand your nutritional needs and current relationship with food. You will then be allocated up to 4 x 30 minute follow up sessions (pending the number of sessions allocated by your GP).

Keep an eye out on our Instagram page and website for who our Safer Space Dietitians are. For now this program is being cared for by our Accredited Practising Dietitians, Rebecca Levi and Andriana Rudnytski (you can check out their bios here).

How can I be part of the Safer Space Program?

To be eligible, you will require access to either of the following Medicare referral pathways: Enhanced Primary Care Plan or Chronic Disease Management Plan referral from your Doctor (we explain this below).

If you are someone with a Medicare referral, maybe facing hardship and/or difficult circumstances, or live in an area that is far from a Dietitian, especially a weight inclusive and HAES® aligned Dietitian, then we are speaking to you.

To make a Safer Space appointment, we ask that you give our admin team a call (0499 888 801) or email (hello@glowgroup.co) to discuss whether this program is the best fit for you.

Please know that we will still keep our regular clinics offering support with Eating Disorder Recovery, NDIS, Gut Health, Sports Nutrition, Intuitive eating and improving relationship to food and body.

How do I get a Medicare Referral to see a Dietitian?

As mentioned above, Medicare treatment plans that offer access to Dietitians (amongst other allied health professionals) include Enhanced Primary Care Plan or Chronic Disease Management Plan. Typically you can be eligible if you have been diagnosed with a chronic condition such as diabetes, high cholesterol, irritable bowel syndrome, osteoporosis etc.

It is best to make an appointment with your GP to discuss this.

Working with Glow Group long-term:

The Medicare referral pathway discussed above is capped at 5 Dietitian/Allied Health visits per calendar year. We recognise that this might feel limiting when working on your relationship with food and body and this is something that we are happy to discuss with you to work towards a long-term affordable solution for ongoing appointments.

For those without a Medicare referral, we have always offered a sliding-scale fee for appointments, and this is also something we would be happy to discuss.

We’d love to hear what you think and look forward to connecting with you!

Updated 15/12/2020

You might notice that our program title has been thoughtfully altered to ‘A Safer Space Program’. As we continue to learn and do our best to practise trauma informed care, we have come to recognise that as Dietitians we cannot guarantee a safe space at all times.

Therefore, ‘A Safe Space Program’ no longer felt quite right.

Safety is a felt sense, determined by our clients and their lived experience.

The best we can do as Dietitians is to aim to hold a space for our clients where safety is prioritised.

Why you should delete your calorie counting app

Calorie Counting App Picture of Food Scales

Why you should delete your calorie counting app

“We trust calorie counting apps more than we trust our own bodies”

Every decision we make around food and movement can be tracked and dictated by a calorie counting app. Plug in your age, gender, height, weight, how much weight you would like to lose and time frame, and ✨ ta-da ✨ in less than a second you get a computer-generated number dictating exactly how much you ‘need’ to eat to achieve your goal.

Sounds a bit simplistic doesn’t it?

Well, it is. And we’re here to tell you that you should delete your calorie counting app.

Here’s why:

Calorie counting apps aren’t accurate

Calorie counting apps use mathematical formulas to estimate basal metabolic rate (BMR) based on height, weight, age, gender and physical activity levels. These formulas fail to account for several factors that can influence our BMR and therefore, affects the accuracy of the numbers produced.

Unaccounted factors that influence our BMR:

Muscle tissue: Muscle tissue is more metabolically active therefore, athletes and people with more muscle mass need more energy.
Medical history: Certain health conditions can increase and decrease the amount of energy the body requires.
Gut health: The gut microbiome can influence how nutrients and energy are absorbed from food.
History of dieting: People that have a history of dieting or have lost a significant amount of weight tend to have lower metabolisms.
Medications
Genetics and genetic predisposition

In addition, our energy needs are not static. They are always changing day-to-day based on a variety of factors including physical activity, stress, illness, hormonal changes. Calorie counting apps don’t take this into account.

So, when you consider all of the factors that can influence our BMR and therefore, affect the accuracy of the number generated by calorie counting apps, it becomes quite clear they shouldn’t be used as a strict hard-and-fast rule (which is how they are usually used).

Nutrition information labelling isn’t always accurate

Even if calorie counting apps were indeed accurate, the nutrition information printed on frozen and packaged foods and restaurant menus isn’t accurate. In some countries, a 20% margin of error is acceptable – meaning nutrition components of food can deviate up to 20% above or below the printed figure. Food preparation also changes the nutritional density of a food. For example, lightly boiled broccoli has a different nutritional value than over-boiled broccoli.

Feelings of guilt & low self-worth

Calorie counting apps force us to stop listening to our body’s inner wisdom and rely on computer-generated figures. They tell us we are good if we stay below the ridiculously low caloric targets, but we are bad for going even 1g over the protein target.

Green means good. Red means bad.

Green means I’m good. Red means I’m bad.

Think about how this makes you feel and what it conditions your brain to do overtime.

Instead of adding a little bit of sauce or gravy to your meal to make it more enjoyable, you put it down out of fear that you will be in the red zone. Eating becomes an anxiety-inducing experience and you feel guilty the more and more you choose foods that have now become ‘forbidden’ because they don’t fit into the arbitrary numbers you were assigned.

Removes the joy of food & movement

Calorie counting apps remove all the fun and joy away from eating and moving.

Enjoying a slice of cake at your best friend’s birthday or a slice of pizza on a spontaneous date night becomes nearly impossible when you’re consumed by calculating each bite, each ingredient, each slice.

Food is much more than just fuel. It provides us with culture, traditions, love, celebration and connection. You are allowed to enjoy it.

We have been conditioned to believe that a calorie counting app knows our body better than we know ourselves. This is far from true – our bodies are wiser than we realise.

On any given day, our body is sending hundreds of thousands of messages to various cells, organs and systems to keep everything functioning well within the body. We don’t stop ourselves from going to the bathroom when our body tells us it needs to go, so why do we so easily ignore our bodies when they are telling us we need fuel?

When we ignore what our body is telling us and choose to listen to external cues such as calorie counting apps about what, how much and when to eat, it can lead to many unwanted food behaviours such as restricting, binging, emotional eating and obsession.

Deleting your calorie counting app is a HUGE step towards building a more positive relationship with food and your body.

So rather than relying on the arbitrary numbers generated by an app, focus on trying to feed your body adequately throughout the day.

Take the time to notice what hunger feels like for you. We often think of hunger as the rumbles in our stomach or feeling of emptiness, but hunger can also present itself as fatigue, weakness, headaches, shakiness, irritability, difficulty paying attention, thinking about food, an upset stomach and more.
Acknowledge when you are hungry and eat.
Eat foods that sound good to you.
Take the time to enjoy eating. Slow down and notice the taste, smell and texture of food as you are eating.
Notice how you feel after eating. Are you more energetic? Content? Satisfied? Sluggish?

Tuning in to these signals and how your body is feeling can help us to better understand when, what and how much to eat.

It’s important to acknowledge that even after deleting your calorie counting app, escaping the system is difficult. Un-training your brain to think of food as more than just numbers takes time. But, it is absolutely worth it. You will learn to reclaim your mind and body, and truly enjoy eating again ❤️

If you’re wanting to explore intuitive eating further, we have compiled some great resources to get you started here

How to Move Past Food Guilt & Enjoy Eating

How to Move Past Food Guilt & Enjoy Eating

Following on from our earlier blog discussing language used to describe food (If you haven’t read this, you can find it here on our website) I wanted to talk to a topic close to my heart…

I would love for you to know about ways that you can reframe your choice of language to help move past hurtful and harmful feelings that may pop up along your food peace journey. Particularly feelings of guilt and shame.

If you are becoming familiar with the work of Intuitive Eating, you might have heard the concept Making Peace with Food (Principle 3). If this is not familiar, that is ok also as I will share the general gist in the context of this blog. However, I would highly recommend you do a little further research, as Intuitive Eating is most powerful when explored as a set of 10 principles rather than in isolation. A great way, if it feels accessible, is having a read of the latest Intuitive eating book ‘INTUITIVE EATING A Revolutionary Anti-Diet Approach’(link here).

MAKING PEACE WITH FOOD

Making peace with food is a process of moving away from pathologising food as “good” and bad” and moving towards a more neutral outlook where you can offer yourself unconditional permission to enjoy all foods. Again, as discussed in our previous blogs, this is not about “letting ourselves go” but rather moving towards a place of food freedom, and nourishing ourselves from internal cues, rather than external factors.

The further along this process you become, the better you can attune to your body’s needs, and trust in your ability to do so. You will also be less likely to associate events such as eating certain foods OR having a certain food thought with criticisms and feelings of guilt or shame.

Usually, when initiating this process, it can feel uncomfortable, especially if you are still working through ways to reject intrusive diet thoughts and food rules. This is normal! No matter where you are along your food peace journey, one of the most important components to help move past feelings of guilt and shame, is offering oneself unconditional self-compassion. You are where you are meant to be along your journey, and you are always learning. There is no right or wrong.

So next time you are noticing feelings of guilt or shame, I invite you to do exactly that, notice them.

Here’s how it can look during an eating experience:

Intrusive thought: “I shouldn’t be eating this…” “I am so bad for eating this…” “I have no self-control..”
Take a moment to pause and notice: “I am noticing myself say that I shouldn’t eat this food”. Usually when you are saying should and shouldn’t this is an external rule that you have been conditioned to follow.
Sit with the thought: Know that you don’t even need to understand why, just noticing that the thought is happening is an important step.
Offer yourself self-compassion: “It is ok to feel this way and be unsure about what I am eating. I am not alone on this journey and I am doing my best. I have unconditional permission to eat all foods”. Feel free to change to whatever may resonate with you.
If you decide so, you can continue to eat the food and stay tuned into the experience.

If you feel that you can get a little more curious…

(Continue from Step 5)

Explore the feelings of guilt: “I am noticing that I’m feeling guilt/shame/worried… What is it about this food that makes me feel this way? Where did I learn to feel this way about this certain food?”
Explore the food itself: “What was it that brought me to eat this food? How am I enjoying/not enjoy this food? How has it left me feeling after eating?”
Get curious about the experience: “Is there anything new that I have learned from this experience?”

Journaling your thoughts can be a great way to process these thoughts, and this can offer much discussion and support in future therapy/work with a Dietitian.

I feel it’s also important to acknowledge how difficult this process can feel on your own. I would love for you to consider making peace with food in safe environments AND this can mean that it may not always feel safe, and that is ok.

Try starting in environments that feel comfortable e.g. when alone or in the presence of people that “get it”. It can even be a great opportunity to start with your trusted Intuitive eating Counsellor and/or Dietitian. This is an area we love supporting our clients with at Glow Group. So if we can be of help we would love to hear from you!

How language can impact our relationship with food

How language can impact our relationship with food

Co-Written with Serena Hodge

The way we think and talk about food may either help or hinder us from building a healthy relationship with food and body.

Using language like ‘bad’, ‘naughty’, ‘junk’ or ‘treats’ can affect how we, and the people around us, think and feel about food and our bodies. It has been observed that when we use this type of moral language around foods, we tend to crave them more, and may feel guilty or judge ourselves.

While there can be a whole host of reasons as to why we may be craving foods more, one large culprit for this increased urgency around ‘bad’ or ‘forbidden’ foods, is the deprivation mindset, which can lead to an all-or-nothing approach to eating.

Tell me, do any of these situations feel familiar?

“Oh man, I’ve blown it now, I’ll just eat the whole block. Diet starts tomorrow”

“Oh gosh, I’ve eaten so ‘badly’ today, I’m only allowed [x, y, z] tomorrow”

This inner dialogue often leads us to eat a lot more than we may genuinely feel like, and unfortunately, this process often repeats. Whereas, if we were to enjoy the food we were eating, without the feelings of guilt or shame that comes with moralistic language, we may feel more relaxed to eat the food and move on, simply because we have given ourselves permission to have it again another time.

It is important to remember that food is not ‘good’ or ‘bad’, and neither is a person for eating a particular food. Removing these labels can help lower the stress that can come from eating. It can also help us appreciate that all foods are allowed, and we are allowed to enjoy them!

This does not dismiss that some foods provide more nourishment for the body than others. It is about recognising what your body needs to feel good. It also reinforces that food is more than just fuel – it is also a source of celebration, culture, tradition, connection and love. If we eat just for fuel and don’t get any sensory pleasure from eating we tend to feel unsatisfied and want to ‘finish off’ our meal with something else, even if we aren’t physically hungry anymore.

By granting ourselves unconditional permission to eat and eating foods that we truly want, we ease the psychological deprivation and over time we are no longer driven to ‘give in’ or binge on particular foods.

Focusing on making enjoyable and satisfying meals and snacks that include both more nutrient-dense and less nutrient-dense foods allows for both pleasure and health.

A little experiment:

Come with a little curiosity and try to describe a meal or snack you have recently had without the moral tag attached.

Can you describe a food you found enjoyable without the moral tag attached?

Enjoyable examples may sound like:

This cake is delicious and reminds me of tea with my Grandma.
This pasta dish is SO satisfying and flavourful.
I had such a delicious meal last night – I really enjoyed it.
This meal is exactly what I wanted! It is so tasty.

Can you describe a food you found not so enjoyable without the moral tag attached?

Not so enjoyable examples may sound like:

The chips sounded great, but I didn’t really enjoy how salty they were. I’m really thirsty now.
This pasta dish smelled amazing, but the sauce is very rich in texture. It’s not quite to my taste.
This cheese looked amazing, but I didn’t really enjoy how pungent the smell and taste was.
I usually love this chocolate but I’m not enjoying how sweet it is anymore.

Next time you are eating with a group notice how people around you talk about food. Are they assigning moral value when describing the food, or is it from a place of curiosity? Does it sound like enjoyment or guilt?

PS: the only foods that are ‘bad’ are the ones past their expiry date!

References:

Kausman, R. (2004). If not dieting, then what? Crows Nest, AUS: Allen & Unwin.

Urbszat, D. C., Herman, P., & Policy, J. (2002). Eat, drink, and be merry, for tomorrow we diet: Effects of anticipated deprivation on food intake in restrained and unrestrained eaters. Journal of Abnormal Psychology, 111(2), 396-401. doi: 10.1037//0021-843X.111.2.396