do you have a healthy relationship with food have a think about it what does
food have a think about it what does
food have a think about it what does this even really mean now this is the
this even really mean now this is the
this even really mean now this is the question I am commonly asked by the
question I am commonly asked by the
question I am commonly asked by the majority of my clients who walk through
majority of my clients who walk through
majority of my clients who walk through my door in clinic and I’d like to ask
my door in clinic and I’d like to ask
my door in clinic and I’d like to ask you all some questions and you don’t
you all some questions and you don’t
you all some questions and you don’t need to put your hands up but do you
need to put your hands up but do you
need to put your hands up but do you think carefully
think carefully
think carefully have you ever calculated the calories in
have you ever calculated the calories in
have you ever calculated the calories in your meal before eating it or have you
your meal before eating it or have you
your meal before eating it or have you followed the latest dietary trend like
followed the latest dietary trend like
followed the latest dietary trend like the juice cleanses 5:2 Atkins meal
the juice cleanses 5:2 Atkins meal
the juice cleanses 5:2 Atkins meal replacement programs or perhaps you’re
replacement programs or perhaps you’re
replacement programs or perhaps you’re that person that steps on the scales in
that person that steps on the scales in
that person that steps on the scales in the morning and then feels really
the morning and then feels really
the morning and then feels really bloomin deflated afterwards or you know
bloomin deflated afterwards or you know
bloomin deflated afterwards or you know you should be eating some more green
you should be eating some more green
you should be eating some more green vegetables and a whole varied diet but
vegetables and a whole varied diet but
vegetables and a whole varied diet but you end up ordering a takeaway three
you end up ordering a takeaway three
you end up ordering a takeaway three nights a week and ordering the same
nights a week and ordering the same
nights a week and ordering the same thing to your desk at the office the
thing to your desk at the office the
thing to your desk at the office the next day because I don’t need to see a
next day because I don’t need to see a
next day because I don’t need to see a show of hands I’m pretty confident the
show of hands I’m pretty confident the
show of hands I’m pretty confident the majority of you have tinkered with your
majority of you have tinkered with your
majority of you have tinkered with your diet in some shape or form to feel
diet in some shape or form to feel
diet in some shape or form to feel differently about ourselves and the fact
differently about ourselves and the fact
differently about ourselves and the fact of the matter is we all have a
of the matter is we all have a
of the matter is we all have a relationship with food we have to eat to
relationship with food we have to eat to
relationship with food we have to eat to live right so this relationship is
live right so this relationship is
live right so this relationship is developed throughout our lives and this
developed throughout our lives and this
developed throughout our lives and this is something that I discuss with my
is something that I discuss with my
is something that I discuss with my clients in clinic and I often call at
clients in clinic and I often call at
clients in clinic and I often call at your food world which is everything you
your food world which is everything you
your food world which is everything you all believe about food or your food
all believe about food or your food
all believe about food or your food script and that’s the journey that it
script and that’s the journey that it
script and that’s the journey that it took you to get to where you are now
took you to get to where you are now
took you to get to where you are now with food I developed an unhealthy
with food I developed an unhealthy
with food I developed an unhealthy relationship with food aged 17 my life
relationship with food aged 17 my life
relationship with food aged 17 my life quite literally changed overnight I I
quite literally changed overnight I I
quite literally changed overnight I I went from working in my local Subway
went from working in my local Subway
went from working in my local Subway store as a sandwich artist because
store as a sandwich artist because
store as a sandwich artist because believe it or not that’s what we were
believe it or not that’s what we were
believe it or not that’s what we were called to winning classic FM’s young
called to winning classic FM’s young
called to winning classic FM’s young musician of the year as a soprano
musician of the year as a soprano
musician of the year as a soprano without any formal training I left home
without any formal training I left home
without any formal training I left home very young to London to embark upon a
very young to London to embark upon a
very young to London to embark upon a whole new life I was very excited it was
whole new life I was very excited it was
whole new life I was very excited it was worlds away from
worlds away from
worlds away from small hometown in Wiltshire I had some
small hometown in Wiltshire I had some
small hometown in Wiltshire I had some amazing opportunities and for those of
amazing opportunities and for those of
amazing opportunities and for those of you musical theater fans in the room you
you musical theater fans in the room you
you musical theater fans in the room you might know I’ve son on stage with alfie
might know I’ve son on stage with alfie
might know I’ve son on stage with alfie Boe and Michael Ball even international
Boe and Michael Ball even international
Boe and Michael Ball even international royalty I was led to believe that I
royalty I was led to believe that I
royalty I was led to believe that I would be the next Katherine Jenkins
would be the next Katherine Jenkins
would be the next Katherine Jenkins needless to say it couldn’t have been
needless to say it couldn’t have been
needless to say it couldn’t have been further from the truth and after three
further from the truth and after three
further from the truth and after three relentless years on the singing circuit
relentless years on the singing circuit
relentless years on the singing circuit I had a career which was quite frankly
I had a career which was quite frankly
I had a career which was quite frankly over before it had even begun and the
over before it had even begun and the
over before it had even begun and the record industry’s pursuit of quick
record industry’s pursuit of quick
record industry’s pursuit of quick changes and fixes overnight held no
changes and fixes overnight held no
changes and fixes overnight held no boundaries
boundaries
boundaries I believed that in order to be
I believed that in order to be
I believed that in order to be successful I had to be slim and to fit
successful I had to be slim and to fit
successful I had to be slim and to fit into these beautiful and binding dresses
into these beautiful and binding dresses
into these beautiful and binding dresses that they provided me with and the
that they provided me with and the
that they provided me with and the perfectionist in me tried I tried so
perfectionist in me tried I tried so
perfectionist in me tried I tried so hard I went straight down to the local
hard I went straight down to the local
hard I went straight down to the local supermarket and I stocked up on all the
supermarket and I stocked up on all the
supermarket and I stocked up on all the latest products you know the ones I mean
latest products you know the ones I mean
latest products you know the ones I mean those there’s no calorie energy bars and
those there’s no calorie energy bars and
those there’s no calorie energy bars and the pho
the pho
the pho oh there’s food chocolate tea milkshake
oh there’s food chocolate tea milkshake
oh there’s food chocolate tea milkshake things and chokers I thought I was being
things and chokers I thought I was being
things and chokers I thought I was being really healthy in doing so of course
really healthy in doing so of course
really healthy in doing so of course after a period of time I became I became
after a period of time I became I became
after a period of time I became I became so malnourished and low in energy that
so malnourished and low in energy that
so malnourished and low in energy that in desperation I went to my doctor and I
in desperation I went to my doctor and I
in desperation I went to my doctor and I remember this moment so clearly I was
remember this moment so clearly I was
remember this moment so clearly I was searching for answers and instead of
searching for answers and instead of
searching for answers and instead of identifying my nutritional deficiencies
identifying my nutritional deficiencies
identifying my nutritional deficiencies he prescribed me with antidepressants
he prescribed me with antidepressants
he prescribed me with antidepressants and looking back I still can’t quite
and looking back I still can’t quite
and looking back I still can’t quite believe that they were so quick to
believe that they were so quick to
believe that they were so quick to medicate someone so young in this
medicate someone so young in this
medicate someone so young in this situation this was a complete no point
situation this was a complete no point
situation this was a complete no point in my life so my decision to switch
in my life so my decision to switch
in my life so my decision to switch singing part-time and enroll in a
singing part-time and enroll in a
singing part-time and enroll in a three-year degree in nutrition and
three-year degree in nutrition and
three-year degree in nutrition and health it it saved my life quite
health it it saved my life quite
health it it saved my life quite literally saved me I still can’t believe
literally saved me I still can’t believe
literally saved me I still can’t believe I graduated three years later with a
I graduated three years later with a
I graduated three years later with a first-class degree in nutrition and
first-class degree in nutrition and
first-class degree in nutrition and health which would really astonish my
health which would really astonish my
health which would really astonish my GCSE science teacher
GCSE science teacher
GCSE science teacher I had very little time for science back
I had very little time for science back
I had very little time for science back there and it was all about the music and
there and it was all about the music and
there and it was all about the music and I went straight away with my clients on
I went straight away with my clients on
I went straight away with my clients on London’s Harley Street to work with them
London’s Harley Street to work with them
London’s Harley Street to work with them on their nutrition with these big
on their nutrition with these big
on their nutrition with these big ambitions that I could help every single
ambitions that I could help every single
ambitions that I could help every single person that walked through my door now
person that walked through my door now
person that walked through my door now of course I soon quickly realized that
of course I soon quickly realized that
of course I soon quickly realized that it’s very hard to separate what someone
it’s very hard to separate what someone
it’s very hard to separate what someone should be eating of how they feel about
should be eating of how they feel about
should be eating of how they feel about the food they’re eating because the
the food they’re eating because the
the food they’re eating because the psychology and nutrition they are what
psychology and nutrition they are what
psychology and nutrition they are what work hand in hand and this is what
work hand in hand and this is what
work hand in hand and this is what inspired me to study a further master’s
inspired me to study a further master’s
inspired me to study a further master’s degree in obesity and another master’s
degree in obesity and another master’s
degree in obesity and another master’s degree again in eating disorders because
degree again in eating disorders because
degree again in eating disorders because we all have that inner voice inside our
we all have that inner voice inside our
we all have that inner voice inside our heads and for so many people
heads and for so many people
heads and for so many people this voice it’ll be dictating how you
this voice it’ll be dictating how you
this voice it’ll be dictating how you choose the food you choose it tells you
choose the food you choose it tells you
choose the food you choose it tells you what to do for some people it’s very
what to do for some people it’s very
what to do for some people it’s very loud it’s almost like a bully inside
loud it’s almost like a bully inside
loud it’s almost like a bully inside your head that tells you that you’re not
your head that tells you that you’re not
your head that tells you that you’re not good enough or that you should be doing
good enough or that you should be doing
good enough or that you should be doing this or you should be doing that and for
this or you should be doing that and for
this or you should be doing that and for some people that’s the voice that
some people that’s the voice that
some people that’s the voice that dictates your food choices how can you
dictates your food choices how can you
dictates your food choices how can you help people implement health behavior
help people implement health behavior
help people implement health behavior changes if this voice is ruining their
changes if this voice is ruining their
changes if this voice is ruining their decisions every single day keeping them
decisions every single day keeping them
decisions every single day keeping them trapped the most useful thing you can do
trapped the most useful thing you can do
trapped the most useful thing you can do is learn to separate that voice in your
is learn to separate that voice in your
is learn to separate that voice in your head with what you really want and what
head with what you really want and what
head with what you really want and what you really would enjoy that day for
you really would enjoy that day for
you really would enjoy that day for instance making very small changes can
instance making very small changes can
instance making very small changes can have really really big results if
have really really big results if
have really really big results if consistently carried out one such
consistently carried out one such
consistently carried out one such example would be a plant-based diet now
example would be a plant-based diet now
example would be a plant-based diet now this is known with fountains of research
this is known with fountains of research
this is known with fountains of research to improve health and vitality but that
to improve health and vitality but that
to improve health and vitality but that is a small change that cannot be
is a small change that cannot be
is a small change that cannot be measured by a number on the scales how
measured by a number on the scales how
measured by a number on the scales how can the scales be a marker for health
can the scales be a marker for health
can the scales be a marker for health how can how you look on the outside
how can how you look on the outside
how can how you look on the outside reflect how you’re feeling and how
reflect how you’re feeling and how
reflect how you’re feeling and how you’re functioning on the inside
you’re functioning on the inside
you’re functioning on the inside stepping on the scales
stepping on the scales
stepping on the scales frankly consumed so much time and you
frankly consumed so much time and you
frankly consumed so much time and you spend your whole life aspiring to reach
spend your whole life aspiring to reach
spend your whole life aspiring to reach this one number because you can’t enjoy
this one number because you can’t enjoy
this one number because you can’t enjoy that pizza cake or donut observe how you
that pizza cake or donut observe how you
that pizza cake or donut observe how you feel and be mindful watch and save at
feel and be mindful watch and save at
feel and be mindful watch and save at the moment because everything in
the moment because everything in
the moment because everything in moderation that’s what life should be
moderation that’s what life should be
moderation that’s what life should be about if you respect your body enough
about if you respect your body enough
about if you respect your body enough you’re given a whole variety of
you’re given a whole variety of
you’re given a whole variety of different foods on a daily basis and if
different foods on a daily basis and if
different foods on a daily basis and if you get organized and you believe in
you get organized and you believe in
you get organized and you believe in yourself and those that allow themselves
yourself and those that allow themselves
yourself and those that allow themselves enjoyed foods the research suggests that
enjoyed foods the research suggests that
enjoyed foods the research suggests that they are less likely to overeat and
they are less likely to overeat and
they are less likely to overeat and binge on foods because black-and-white
binge on foods because black-and-white
binge on foods because black-and-white thinking that’s what gets us into
thinking that’s what gets us into
thinking that’s what gets us into trouble I’m sure a lot of you can relate
trouble I’m sure a lot of you can relate
trouble I’m sure a lot of you can relate to this one
to this one
to this one they’re very all-or-nothing well I’ve
they’re very all-or-nothing well I’ve
they’re very all-or-nothing well I’ve had one biscuit so I might as well have
had one biscuit so I might as well have
had one biscuit so I might as well have the whole pack or I’ve been really good
the whole pack or I’ve been really good
the whole pack or I’ve been really good all week so I’m gonna have this now at
all week so I’m gonna have this now at
all week so I’m gonna have this now at the weekend these are the thoughts in
the weekend these are the thoughts in
the weekend these are the thoughts in our heads that can make life just that
our heads that can make life just that
our heads that can make life just that little bit more difficult I try and
little bit more difficult I try and
little bit more difficult I try and merge these thoughts from black or white
merge these thoughts from black or white
merge these thoughts from black or white into gray a middle ground how about
into gray a middle ground how about
into gray a middle ground how about instead of I’ve had one biscuit I have
instead of I’ve had one biscuit I have
instead of I’ve had one biscuit I have one or two but I’ll have it with some
one or two but I’ll have it with some
one or two but I’ll have it with some yogurt or fruit instead well if you’re
yogurt or fruit instead well if you’re
yogurt or fruit instead well if you’re exhausted why go on that run when you
exhausted why go on that run when you
exhausted why go on that run when you could just go for a walk these are very
could just go for a walk these are very
could just go for a walk these are very very small health behavior changes that
very small health behavior changes that
very small health behavior changes that cannot be seen by a number on the scales
cannot be seen by a number on the scales
cannot be seen by a number on the scales because being stuck in that cycle the
because being stuck in that cycle the
because being stuck in that cycle the binned restrict cycle is a very vicious
binned restrict cycle is a very vicious
binned restrict cycle is a very vicious place to be and I’m sure a lot of you
place to be and I’m sure a lot of you
place to be and I’m sure a lot of you may be able to relate or know someone or
may be able to relate or know someone or
may be able to relate or know someone or you’ve tried to follow your latest
you’ve tried to follow your latest
you’ve tried to follow your latest social media star or celebrities diet
social media star or celebrities diet
social media star or celebrities diet and often that means taking something
and often that means taking something
and often that means taking something out of your diet rather than what you
out of your diet rather than what you
out of your diet rather than what you can put into it how many of you have
can put into it how many of you have
can put into it how many of you have restricted what you’ve eaten and then
restricted what you’ve eaten and then
restricted what you’ve eaten and then the minute you restrict that food item
the minute you restrict that food item
the minute you restrict that food item or you can think about obsessively every
or you can think about obsessively every
or you can think about obsessively every single day is that food item that you’ve
single day is that food item that you’ve
single day is that food item that you’ve restricted which then leads you to
restricted which then leads you to
restricted which then leads you to eating that item and then you’re riddled
eating that item and then you’re riddled
eating that item and then you’re riddled with fingers of guilt feelings of shame
with fingers of guilt feelings of shame
with fingers of guilt feelings of shame which lead you back to
which lead you back to
which lead you back to stretching again this cycle can keep
stretching again this cycle can keep
stretching again this cycle can keep people trapped their entire lives but it
people trapped their entire lives but it
people trapped their entire lives but it doesn’t have to be that way the single
doesn’t have to be that way the single
doesn’t have to be that way the single most important thing that I have ever
most important thing that I have ever
most important thing that I have ever learned is that you are all as unique as
learned is that you are all as unique as
learned is that you are all as unique as your personalities and what works for
your personalities and what works for
your personalities and what works for you it won’t work for your friend or
you it won’t work for your friend or
you it won’t work for your friend or your child even because you’re your
your child even because you’re your
your child even because you’re your genetically biochemically unique
genetically biochemically unique
genetically biochemically unique individuals and you need to find a
individuals and you need to find a
individuals and you need to find a balance that works for you because the
balance that works for you because the
balance that works for you because the minute that you embark upon a diet for
minute that you embark upon a diet for
minute that you embark upon a diet for anybody about to do a diet on the verge
anybody about to do a diet on the verge
anybody about to do a diet on the verge of one or giving up on one let me tell
of one or giving up on one let me tell
of one or giving up on one let me tell you that I’ve been there very lost and
you that I’ve been there very lost and
you that I’ve been there very lost and confused but I can assure you that the
confused but I can assure you that the
confused but I can assure you that the secret to good health is not hiding and
secret to good health is not hiding and
secret to good health is not hiding and the bottom of a pack of super foods or a
the bottom of a pack of super foods or a
the bottom of a pack of super foods or a pack of chia seeds and what fatty diet
pack of chia seeds and what fatty diet
pack of chia seeds and what fatty diet peddlers do not share with you is it’s
peddlers do not share with you is it’s
peddlers do not share with you is it’s not how you feel days or weeks later
not how you feel days or weeks later
not how you feel days or weeks later it’s how you feel months and years later
it’s how you feel months and years later
it’s how you feel months and years later because diets don’t work
because diets don’t work
because diets don’t work if diets worked we would we would all be
if diets worked we would we would all be
if diets worked we would we would all be doing them so I developed four easy to
doing them so I developed four easy to
doing them so I developed four easy to remember principles to help you all
remember principles to help you all
remember principles to help you all focus on nourishing your mind and your
focus on nourishing your mind and your
focus on nourishing your mind and your body on going back to basics I call
body on going back to basics I call
body on going back to basics I call these my four R’s respect your body
these my four R’s respect your body
these my four R’s respect your body because if you respect your body and
because if you respect your body and
because if you respect your body and think how amazing it is it will treat me
think how amazing it is it will treat me
think how amazing it is it will treat me right in return it’s about the mindset
right in return it’s about the mindset
right in return it’s about the mindset listen to your voice and not that voice
listen to your voice and not that voice
listen to your voice and not that voice that may be there in your head think
that may be there in your head think
that may be there in your head think about refuel food is fuel food is energy
about refuel food is fuel food is energy
about refuel food is fuel food is energy food is an amazing thing it’s not just
food is an amazing thing it’s not just
food is an amazing thing it’s not just for people that work out think about how
for people that work out think about how
for people that work out think about how you can fuel your day in the correct way
you can fuel your day in the correct way
you can fuel your day in the correct way rehydrate now there’s a very scary
rehydrate now there’s a very scary
rehydrate now there’s a very scary statistic that the average Briton drinks
statistic that the average Briton drinks
statistic that the average Briton drinks one glass of water
one glass of water
one glass of water just one your body is 60% water it’s
just one your body is 60% water it’s
just one your body is 60% water it’s such a simple simple aspect but a vital
such a simple simple aspect but a vital
such a simple simple aspect but a vital function of life for you to feel amazing
function of life for you to feel amazing
function of life for you to feel amazing every single day back to basics and
every single day back to basics and
every single day back to basics and recover allow your body time to rest and
recover allow your body time to rest and
recover allow your body time to rest and I’m not just talking again about
I’m not just talking again about
I’m not just talking again about muscular repair talking about about your
muscular repair talking about about your
muscular repair talking about about your hormones or your mind or sleep sleep is
hormones or your mind or sleep sleep is
hormones or your mind or sleep sleep is something that is too frequently
something that is too frequently
something that is too frequently overlooked I believe that food is not
overlooked I believe that food is not
overlooked I believe that food is not intrinsically good or bad and we need to
intrinsically good or bad and we need to
intrinsically good or bad and we need to stop labeling in this manner because
stop labeling in this manner because
stop labeling in this manner because everything is there to be enjoyed so I
everything is there to be enjoyed so I
everything is there to be enjoyed so I would like you all to consider
would like you all to consider
would like you all to consider unlearning everything you thought you
unlearning everything you thought you
unlearning everything you thought you knew about nutrition just decided and go
knew about nutrition just decided and go
knew about nutrition just decided and go back to basics
back to basics
back to basics seek out qualified advice and stop
seek out qualified advice and stop
seek out qualified advice and stop turning to a search engine and if we can
turning to a search engine and if we can
turning to a search engine and if we can stand together we can fight diet culture
stand together we can fight diet culture
stand together we can fight diet culture we can embrace our individuality –zz we
we can embrace our individuality –zz we
we can embrace our individuality –zz we can do different because education that
can do different because education that
can do different because education that is truly empowering and I have a vision
is truly empowering and I have a vision
is truly empowering and I have a vision that food is is something to be seen as
that food is is something to be seen as
that food is is something to be seen as a positive aspect of life offering fuel
a positive aspect of life offering fuel
a positive aspect of life offering fuel enjoyment and happiness for your mind
enjoyment and happiness for your mind
enjoyment and happiness for your mind and your body and that is what I call a
and your body and that is what I call a
and your body and that is what I call a healthy relationship with food
”
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