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mindfulness

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Mindful Eating Workbook
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5 Simple Steps to Eating Mindfully Everyday

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branconutrition

Helping you eat mindfully and for your gut
BN Team: Dietitians Erin & Beth, Coach Paulo
👇FREE Mindful Eating Guide
👇Apply to work with a dietitian

This has come up with a lot of my clients recently

This has come up with a lot of my clients recently- breaking the diet cycle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Restricting foods you love only to eat them shamefully later...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Feeling overwhelmed with thoughts around food because you won’t let yourself have it... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Mindlessly overeating because you ‘fell off the wagon’ anyway... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‘My diet starts Monday’... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The more I talk with clients about the negative effects of dieting and how to break the cycle, the more frustrated I get at how we are brought up to think about food as ‘good’ or ‘bad’ and how marketing preys on our insecurities of our health and body image. It’s engrained in our minds and we think it’s ok. It’s not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉 What if I told you that to break the cycle, you need to give yourself permission to eat all foods, especially the foods you love? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You don’t need my permission, but if it helps... go ahead and eat the foods you love and try to find joy in the experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It can be overwhelming to ditch the diet for good, and each person’s journey will be different. A dietitian, like myself can help you navigate the process to build a better relationship with food and help you love food again. ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ditchthediet #breakthedietcycle #dietcycle #mydietdoesnotstartmonday ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mindfuleating #mindfulgut #mindfuldietitian #listentoyourbody #bepresent #hungercues #nutrition #princegeorgebc #bcdietitian #fromthenorthbc #nutritioncoach #workwithadietitian #eatwell #enjoyyourfood

Happy Family Day! ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I hope you are able to spend time with yours, whatever that may look like for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Photo by @avaphotographypg ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindfuleating #mindfulgut #mindfuldietitian #listentoyourbody #bepresent #hungercues #nutrition #princegeorgebc #bcdietitian #fromthenorthbc #nutritioncoach #workwithadietitian #eatwell #enjoyyourfood #northernbcmoms #familynutrition #dietitianmom #toddlerapproved #eattogether #guthealth #healthygut #microbiome #digestivehealth #digestion #happygut #loveyourgut #ibs #lowfodmap #fodmapfriendly

Happy 7th anniversary to my husband Paulo, aka⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Hun ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Dada ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- My business partner ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Your BN client services manager ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- My workout encourager ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Snow shoveler ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Backyard ice rink maker ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Weekend breakfast maker ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Hobbyist of Paulo’s Putterings ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Bedtime zombie, venom and pumpkin thrower ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- My partner in raising 2 amazing and kind kids ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We’ve created quite the family and life together. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Love you ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Photo by @avaphotographypg⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#happyanniversary #weddinganniversary #paulosputterings #husbandandwifeteam

Mindful eating can be challenging when you are wit

Mindful eating can be challenging when you are with someone else like your partner, kids, friends or family. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some tips to help you listen to your body and enjoy the eating experience with your partner this Valentine’s Day and beyond. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Let them know you are getting hungry so you don’t get hangry. I’m not a marriage counselor by any means but a hangry partner is not a good time, so please let them know you are hungry and eat something. If you notice your partner getting hangry, offer them a snack 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Slow down! Let your body catch up- chew well, put your utensil down periodically and take pauses to instead of inhaling your meal⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Engage in conversation. While you slow down, take pauses to enjoy each other’s company and chat about the day, world events, home improvements, or where you want to go first once restrictions are lifted and the weather warms⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Make something you both enjoy. Pick a meal together that has something you each love (without any food intolerances!) or make heart shaped pizzas and add your own toppings ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5. Savour the chocolate or dessert and give yourself permission to eat it and enjoy it. Use all your senses and you can do this together- what does it look like? Sound like? Smell like? Taste like? Is it enjoyable? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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6. Turn off your phone! Focus on each other and the meal and leave the electronics alone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Our anniversary is coming up later this week, AND Valentine’s Day is on the weekend, AND family day, so there will be plenty of time to practice some mindful eating with each other and our kids over the next week! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Which one do you want to try out? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindfuleating #mindfulgut #mindfuldietitian #listentoyourbody #bepresent #hungercues #nutrition #princegeorgebc #bcdietitian #fromthenorthbc #nutritioncoach #workwithadietitian #enjoyyourfood

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