Explorez tous les épisodes du podcast Eating For You

Want to change an eating habit?

Before you decide what you need to stop, restrict or do differently, there’s something more useful you can do first: observe.

In this episode, I introduce a simple 3-day mindful eating exercise to help you understand why, what, when and how you eat — without counting calories, judging your food choices or trying to get your eating “right”.

You’ll discover:

• why understanding an eating habit needs to come before trying to change it

• why the same eating habit can have very different reasons behind it

• how this simple exercise can reveal patterns that normally happen on autopilot

• why this is very different from keeping a traditional food diary

• how noticing what’s already working can be just as valuable as noticing what isn’t

And if the thought of recording your eating brings back memories of counting calories, points or macros, stay with me.

I explain why this approach is different — and why women I've worked with have often been surprised by what they discover.

Want to try the 3-day exercise for yourself?

Download my free 3-Day Mindful Eating Journal to guide you through it.

Download the journal here

Want to eat healthier but feel overwhelmed by all the advice about what you should—and shouldn't—eat?

With so much information about protein, carbohydrates, sugar, meal timing, fasting and supplements, it's easy to believe that healthier eating means changing everything.

It doesn't.

In this first episode of Series 9 of the Eating for You Podcast, I take inspiration from this year's Women's Health Week theme, One Step, and share one simple place to begin.

It's a step that's at the very heart of the Eating for You approach—and it doesn't involve another diet, cutting out foods or following more food rules.

In this episode, you'll discover why this one step can help you:

• cut through the overwhelm of conflicting nutrition advice

• better understand your own eating

• discover what may actually need to change for you

• begin creating healthier eating habits that fit your health and life

And importantly, I give you one simple way to get started this week.

You don't need to change everything. You just need somewhere to begin.

🎧 If you enjoyed today's episode, make sure you subscribe to the Eating for You Podcast here or on your favourite podcast platform, so you don't miss any of the episodes coming up in Series 9.

📚 And if you'd like the latest episode, along with my blogs, practical tips and free resources, delivered straight to you, subscribe to the free Nourishment Newsletter.

It arrives in your inbox every Monday at 10 am Sydney time, giving you simple, evidence-based support to help you nourish your health—without another diet or more food rules.

Many women stop dieting long before they stop thinking like a dieter.

The food rules may be gone, but the thoughts often remain:

"I've been good today." "I'll start again tomorrow." "I shouldn't have eaten that."

In this episode of the Eating for You Podcast, I explore why letting go of restrictions can feel uncomfortable and why lasting healthy eating isn't about finding better food rules—it's about learning to understand yourself.

Instead of replacing one eating plan with another, you'll discover why reflection, curiosity and mindful eating create confidence that lasts far beyond any diet.

In this episode you'll learn:

• Why giving up food rules can feel unsettling

• How decades of dieting continue to influence your thinking

• The difference between restriction and reflection

• Why confidence grows from understanding yourself—not controlling yourself

• How mindful eating becomes "the gift that keeps on giving"

If you've ever wondered:

"If I stop dieting, how will I know what to eat?"

this episode is for you.

If today's episode resonated with you, download my free guide, 5 Steps to a New Way of Eating. It's a gentle introduction to moving beyond food rules and creating healthy eating habits that work for you—not another diet to follow.

👇 Download: 5 Steps Towards A New Way of Eating

Ready for personalised support?

Book your complimentary Mindful Eating Strategy Call to explore the eating patterns keeping you stuck and discover your next step towards lasting change.

Many women know what healthy eating looks like.

The struggle isn't nutrition knowledge.

It's getting stuck in the cycle of "I'll start tomorrow."

This week I'm joined by my client, Nasreen, who shares her honest journey from years of gaining and losing the same 10 kilograms, emotional eating, and feeling trapped by all-or-nothing thinking, to developing a calmer, more confident relationship with food.

Rather than following another restrictive eating plan, Nasreen discovered how mindful eating, understanding her personal drivers for eating, and making small personalised changes transformed not only her eating habits but also her sleep, digestion, energy and confidence.

In this conversation we discuss:

• Why restriction made her eat more, not less

• The hidden cost of "I'll start tomorrow" thinking

• How understanding your personal drivers for eating changes everything

• Why healthy eating is about more than knowing nutrition

• The surprising changes in her relationship with chocolate

• How improving self-care reduced emotional eating

• The health improvements she experienced, including better sleep, digestion and fewer hot flushes

• Why mindful eating continues to evolve long after the program finishes

If you've ever wondered why you know what to eat but still struggle to do it, this episode will remind you that you're not lacking willpower—you may simply need a different approach.

Free Resources

Why Am I Eating?

5 Steps Towards a New Way of Eating

For personalised guidance book a free Mindful Eating Discovery Call

Changing your eating habits often sounds simple.

• Eat less chocolate.
• Stop snacking.
• Be more disciplined.

But what if the real reason your eating habits haven't changed has nothing to do with knowing what to eat?

In this episode of the Eating for You Podcast, I explore one of the biggest mistakes women make when trying to eat healthier—they focus on changing the food before understanding why they're eating.

You'll discover why becoming curious about your eating habits is often more powerful than adding another rule, and why two women with the same eating habit may need completely different solutions.

I also share a simple practice that my clients love!

In this episode you'll learn:

• Why healthy eating isn't just about food choices

• How automatic eating habits develop

• Why asking "Why am I eating right now?" can uncover important patterns

• Common reasons women eat when they're not physically hungry

• Why awareness is only the first step—and why changing habits often requires personalised support

If you've ever wondered why you keep returning to the same eating habits despite knowing what you "should" be doing, this episode will help you look beyond food and begin understanding what's really driving your eating.

Resources mentioned

🌿 Download my FREE Emotional Eating Triggers Checklist

🌿 Book your complimentary Mindful Eating Strategy Call

Bonus resource

🎁 Why Am I Eating?

This week we're exploring one of the biggest reasons healthy eating feels so difficult—not because you don't know what to eat, but because of the way you're thinking about change.

Have you ever told yourself:

• I'll start on Monday.

• I've already blown it.

• I may as well eat whatever I want today and begin again tomorrow.

You're not alone.

For many women, all-or-nothing thinking creates a cycle of starting, stopping and constantly trying to "get back on track."

In this episode I explain why healthy eating isn't about being perfect. It's about staying connected to yourself—even after the piece of cake, the busy week or the missed walk.

You'll discover:

• what all-or-nothing thinking really looks like

• why "I'll start tomorrow" often keeps you stuck

• how dieting creates "last chance eating" • why one choice never ruins your day

• how mindful eating helps you build lasting habits without another diet.

If you're tired of starting over, this episode offers a gentler, more sustainable way forward.

Free Resources

Download my 5 Steps Towards a New Way of Eating and discover how to create healthier eating habits without diets, guilt or rigid food rules

🎁 Read my 7 Signs You’re Stuck in All or Nothing Thinking

What is your digestion trying to tell you?

When we think about digestion, we often think about bloating, reflux or stomach discomfort. But what if digestion was about much more than your gut?

In this episode, Chinese Medicine practitioner Tania Grasseschi and I explore how digestion influences our energy, emotions, eating habits and ability to nourish ourselves.

You'll learn why stress and rushing through meals can affect digestion, how meal timing and mindful eating support overall health, and why Chinese Medicine views digestion as the foundation for both physical and emotional wellbeing.

Together, Tania and I discuss:

• Why digestion is about much more than breaking down food

• How stress and multitasking affect healthy digestion

• Why regular meals and mindful eating matter

• The role of meal timing and your body's natural rhythms

• Foods and cooking methods that support digestion

• Why nourishment extends beyond food to include rest, relationships, creativity and the five senses

• Practical ways women can care for themselves while continuing to care for others

This conversation is especially relevant for women over 40 looking for a sustainable approach to healthy eating that works with their body—not against it.

If you enjoyed this episode, please subscribe, leave a review and share it with someone who could benefit from a fresh perspective on digestion and nourishment.

Resources

Tania's e-book: Nourishing the Centre: Food as Medicine 

https://www.orientalwisdom.com.au/product/nourishing-the-centre-food-as-medicine/

Tania's workshops: https://www.orientalwisdom.com.au/workshops/

Eating for You

Learn more: https://eatingforyou.com.au/

Subscribe to the weekly Nourishment Newsletter: https://eatingforyou.com.au/nourishment/

Protein is everywhere right now. We're being encouraged to prioritise protein at every meal, choose high-protein snacks and aim for daily targets that can sometimes require protein powders, bars and supplements to achieve.

But how much protein do you actually need?

In this episode I explore why protein is important for health and maintaining muscle as we age—but also why health, strength and healthy ageing are about much more than one nutrient.

You'll discover:

• What influences your individual protein needsWhy more protein isn't always better
• What else your body needs to maintain and build muscle
• The questions to ask before chasing a protein target
• Whether prioritising protein could be pushing other nourishing foods off your plate
• Why protein may be becoming the latest food rule
• What to consider before relying on protein powders, bars and supplements
• Why personalised nutrition advice considers your health, activity, goals and whole eating pattern

Protein is important. But health is bigger than protein, and nourishment is bigger than nutrients.

Tune in and consider: what are you hoping more protein will help you achieve?

Read the companion Checklist: How Much Protein Do I Need? 10

Questions to Ask First

Send me your protein questions

Have you ever wondered why you can't stop eating certain foods?

Maybe it's chocolate after dinner, chips while watching TV, or biscuits you didn't even plan to eat. If you've ever blamed yourself or thought you simply lacked willpower, this episode may change the way you think about food.

In this episode of the Eating for You Podcast, dietitian and mindful eating coach Sallyanne explores why food cravings happen and why there isn't one simple explanation.

From hunger, stress and restrictive dieting through to ultra-processed foods and the emerging research into food addiction, you'll discover why understanding why you eat is far more helpful than blaming yourself.

In this episode you'll learn:

• Why food cravings aren't always about willpower

• What ultra-processed foods are and why they can be difficult to stop eating

• The five-stage food addiction continuum

• Why not everyone responds to food in the same way • How to recognise where you may sit on the continuum

• Why different people need different types of support

• Practical first steps to help you better understand your eating

If you've ever asked yourself, "Why can't I stop eating?", this episode is for you.

Resources mentioned

• Emotional Eating Triggers Checklist

• Book a free consultation with Sallyanne

• Connect with Eating for You

As women move through their 40s, perimenopause and beyond, many discover that the exercise routines that once worked no longer feel right.

High-intensity workouts can leave us exhausted, while social media continues to promote quick fixes and unrealistic body transformation promises.

In this episode of the Eating for You Podcast, I'm joined by Chinese medicine practitioner and Qigong teacher Tania Grasseschi to explore a gentler, more sustainable approach to movement.

Together, we discuss what Qigong is, how it differs from Tai Chi, and why mindful movement can support your nervous system, digestion, balance, resilience and long-term health.

We also unpack the recent social media trend of "Tai Chi walking" and discuss why women should think critically about exercise programs promising dramatic body transformations in just a few weeks.

In this episode we discuss:

• What Qigong is and how it differs from Tai Chi
• Why gentle movement can be especially beneficial for women over 40
• How Qigong supports the nervous system, digestion and overall wellbeing
• Why consistency matters more than intensity
• What's behind the recent Tai Chi walking trend on social media
• How to choose movement that works with your body instead of against it

If you're looking for a more compassionate, sustainable approach to movement, this conversation will encourage you to rethink what healthy exercise can look like.

🌿 Connect with Sallyanne

Website: https://eatingforyou.com.au

Book a complimentary Mindful Eating Strategy Call: https://booknow.eatingforyou.com.au

🌿 Connect with TaniaQigong: https://www.orientalwisdom.com.au/services/qigong/

Ebooks: https://www.orientalwisdom.com.au/shop/

Workshops: https://www.orientalwisdom.com.au/workshops/

Find a qualified Qigong teacher: https://www.wtqa.org.au/

If you enjoyed this episode, please follow the podcast, leave a review, and share it with someone who would benefit from a gentler, more sustainable approach to movement and health.

As winter settles in, many women start asking the same questions.

How do I avoid catching every cold going around? Why do I crave comfort food? Will I gain weight if I move less? And how can I stay healthy without feeling deprived?

In this episode, Chinese medicine practitioner Tania Grasseschi returns to the podcast to explain how working with winter, rather than against it, can help you feel healthier, warmer and more energised.

Together we explore how traditional Chinese medicine views winter as a season of restoration and why slowing down, eating warming foods and supporting your body's natural rhythms may help you feel your best.

In this episode you'll learn:

• Why winter is a season for restoration rather than restriction

• The best warming foods, spices and cooking methods

• Practical tips to help support your immune system naturally

• Why root vegetables, soups and slow-cooked meals are ideal in winter

• Whether winter weight gain is normal—and how to prevent it becoming a long-term problem

• The role of sleep, stress and mindful eating in maintaining your health through winter

• Simple lifestyle habits to help you stay warm and well

Whether you're hoping to avoid winter bugs, enjoy comfort food without guilt or simply feel more energised this season, this episode will give you practical ideas you can start using today.

🍎 For more practical nutrition and mindful eating advice for women 40+, visit Eating for You

❄️ Tania’s winter resources

Winter E-Book

Winter Seasonal Care Workshop

Have you ever felt like you know what to eat but still struggle to do it consistently?

In this Men’s Health Week special, I’m joined by men's wellness coach, Harvard teaching fellow, and author of Eating 2.0, Jeffrey Siegel. Together, we explore why healthy eating isn’t simply about willpower, meal plans, or finding the "perfect" diet. 

Jeff shares his personal journey from disordered eating as a teenager to helping men reconnect with their bodies and build a healthier relationship with food.

We discuss the impact of our modern food environment, the challenges of ultra-processed foods, and why so many people feel disconnected from their hunger, satisfaction, and body wisdom.

You’ll also learn about Jeff’s fascinating concept of the "family of eaters"—the different internal drivers that influence our food choices—and how curiosity, rather than judgement, can help create lasting change.

Whether you're navigating your own relationship with food or supporting a partner, family member, or friend, this conversation offers practical insights and a refreshing perspective on eating well without restriction, guilt, or another diet.

• Why healthy eating is about more than food choices

• Men's unique challenges with food and body image

• The hidden impact of the ultra-processed world

• Why diets and willpower often fail

• Rebuilding trust with your body

• The four "inner eaters" that drive food choices

• How mindfulness and curiosity support sustainable change

• Why understanding your relationship with food matters more than following rules

Connect with Jeff Siegel: 

🌿 Website: https://jeffsiegelwellness.com/

🌿 Inner Eaters Quiz

🌿 YouTube

Connect with Sallyanne: 

🌿 Book a complimentary Mindful Eating Strategy Call

🌿⁠ FREE 5 Steps To A New Way Of Eating⁠

🌿 Explore resources, podcasts, and programs at Eating for You:  https://eatingforyou.com.au/your-health-hub/

Many women are curious about meditation but feel they can’t quiet their minds, don’t have enough time, or simply don’t know where to start.

In this episode of The Eating for You Podcast, I welcome back yoga and meditation expert Malati Mehrish from Ananda in the Himalayas to answer the most common questions women ask about meditation.

Together, we explore:

• why meditation isn’t about stopping thoughts

• how mindfulness and meditation work together

• simple ways to meditate without adding pressure to your day

• why busy minds often struggle when starting meditation

• how meditation supports emotional wellbeing and stress eating

• the connection between breath, calmness, and awareness

• why meditation is a journey—not perfection

This conversation is warm, practical, and reassuring for women wanting to feel calmer, healthier, and more connected to themselves—without unrealistic expectations.

Whether you’re completely new to meditation or trying to restart your practice, this episode will help make meditation feel simpler, more achievable, and supportive in everyday life.

For more information on Ananda In The Himalayas: https://www.anandaspa.com/

Y

our Health Hub for mindful eating and living resources: https://eatingforyou.com.au/your-health-hub/

Free resource: 5 Steps To A New Way of Eating  https://eatingforyou.com.au/a-new-way-of-eating/

Book a free call to reclaim a nourishing and sustainable way of eating: https://eatingforyou.com.au/free-call

In recognition of Dietitians Week Australia, I welcome Laureate Professor Clare Collins—one of Australia’s most respected leaders in nutrition science and dietetics—for a practical conversation about healthy eating that works in real life.

With more than 40 years of experience, Clare shares evidence-based, realistic strategies to help individuals and families eat well without blowing the grocery budget.

In this episode, Clare and I explore one of the most common questions women 40+ ask: Is healthy eating really more expensive?

We discuss:

• healthy meals on a budget

• meal planning and reducing food waste

• affordable protein sources

• canned and frozen foods

• simple batch cooking ideas

• managing busy schedules

• how dietitians help people create sustainable eating habits

• why healthy eating doesn’t need to be perfect, expensive, or complicated

Clare also shares practical tools from the No Money No Time website, designed to help Australians make healthier food choices that are affordable, quick, and realistic for everyday life.

Whether you’re feeding yourself or a family or trying to improve your eating habits without dieting, this episode is packed with supportive, achievable ideas to help you eat well for the long term.

Eating for You resources. Start with Your Health Hub

Ready for personalised nutrition support? Book a free call

Have you ever found yourself thinking, “Why can’t I just stick to healthy eating?”

You start the week feeling organised and motivated… but then life gets busy, stress creeps in, and suddenly it feels like you’ve fallen off track again.

In this episode, in recognition of International No Diet Day, I explore a powerful alternative to dieting—understanding the drivers for eating.

Instead of focusing on rules, restriction, or willpower, this episode uncovers why you eat and how that awareness can lead to lasting, meaningful change.

Through a real client story of a woman managing type 2 diabetes, you’ll discover:

• Why diets often fail (even when you’re committed)

• How self-care and time play a crucial role in healthy eating

• The difference between physical hunger and non-hunger eating

• How emotional eating can be understood—not judged

• Why having convenient, nourishing food matters more than willpower

• How mindful eating can improve health, confidence, and body image

• How to enjoy food without guilt or restriction

This episode introduces the 9 drivers for eating and shows how small, mindful changes—one step at a time—can transform your relationship with food.

✨ Key takeaway: You don’t need another diet—you need a deeper understanding of what’s driving your eating.

 🎁 And if you would love some support to start transforming your eating habits for good, join me, Sallyanne, in a free mindful eating strategy call.

Have you ever found yourself asking, “Why do I keep doing this? I know what healthy eating looks like… so why can’t I stick to it?”

If that question feels familiar, you’re not alone—and more importantly, you’re not the problem.

In this episode, we gently unpack the idea of “self-sabotage” and explore a different, more compassionate way of understanding your eating habits.

Rather than focusing on more rules, restriction, or trying harder, this conversation invites you to pause and reflect on what’s really going on beneath the surface.

With over 30 years of experience as a dietitian, I’ve never seen women truly sabotage themselves. What I have seen are thoughtful, capable women who haven’t yet had the opportunity to fully understand the patterns driving their eating.

Through relatable examples and client stories, you’ll begin to see how your eating habits are not something to fix but something to learn from.

This episode will help you:

• Let go of self-blame around food

• Understand why starting over keeps happening

• See your eating patterns with more clarity and compassion

• Begin shifting from restriction to reflection

If you’re ready to move away from frustration and towards understanding, this episode is for you.

And if you would love support, book in a free call to find out if Eating for You is the right approach for you: BOOK HERE

The women I work with who stick with healthy eating long term don’t do it perfectly—they’ve let go of all-or-nothing thinking and learned a more sustainable way to approach food.

In this episode, I explore the common pattern that keeps many women stuck in cycles of starting over and why trying to eat “perfectly” often backfires.

I also introduce a more supportive and realistic approach—one that focuses on staying connected to your eating experience rather than following rigid rules.

A key part of this approach is understanding that mindful eating happens in degrees. Awareness doesn’t have to be there from the beginning. It can occur before, during, or even after eating—and it still counts.

This shift removes pressure, builds self-trust, and helps you move from starting over… to staying consistent.

If you’re ready to develop healthier eating habits that last, this episode will show you how.

🔗 Resources Mentioned

• Free guide: The Five Steps to a New Way of Eating

• Book your free mindful eating strategy call:

What if the habit that could transform your eating has nothing to do with what you eat—but how you eat?

In this episode I explore one of the most overlooked reasons women feel out of control with food: eating with distraction.

If you’ve ever:

• Eaten in front of the TV and still felt unsatisfied

• Snacked mindlessly while cooking or working

• Found yourself going back for more without knowing why

• Believed you just need more willpower

…this episode will help you see your eating habits in a completely new way.

I share real client stories, practical insights, and a simple yet powerful habit shift—eating without distraction—that can help you reconnect with your body, recognise hunger and fullness, and feel calm and confident around food again.

This isn’t about restriction, rules, or dieting. It’s about awareness—and creating a way of eating that truly lasts.

✨ If you’re ready to stop second-guessing yourself with food and start building trust with your body, this episode is for you.

Next Steps:

• Try eating one meal today without distraction

• Notice what changes for you

• Reach out for support if you’d like personalised guidance

Your Health Hub

Email Your Question To Sallyanne

Book a free Mindful Eating Strategy Call

Have you ever started eating “well”… only to feel like you’ve failed a few days later?

In this World Health Day episode, I explore why healthy eating can feel so hard—and what the science actually says about creating habits that last.

If you’ve been stuck in the cycle of: trying to be “good,” slipping up, feeling guilty, and starting over…

this episode will help you understand why that happens—and how to break free from it.

You’ll learn:

• Why it’s not a lack of willpower

• Why diets create stress, cravings, and the “failure trap”

• The three key principles that support lasting change

• How mindful eating builds awareness and confidence

• Why self-compassion—not control—is the key to consistency

• How to stop feeling like you’ve “blown it” with food

This episode also highlights the importance of personalised, evidence-based support and how working with a qualified health professional can help you apply the science in a way that works for you.

💛 Connect & Support

Have a question about your eating habits? Send Sallyanne a message or email—she’d love to hear from you:

Ready to create a sustainable way of eating that works for you?

👉 Book a free mindful eating strategy call

🌿 Key Message

Healthy eating that lasts comes from awareness—not control.

🌍 World Health Day 2026

Together for health. Stand with science.

Ask questions. Stay curious. Choose approaches that are grounded in evidence and work in real life.

Easter is almost here… and with it often comes chocolate, temptation, guilt—and that familiar thought:

“I’ll just eat it all on Sunday and get back on track on Monday.”

In this gentle, reflective episode, I share a memorable conversation with a client who once asked me:

“Can I have a chocolate egg for Easter?”

What followed revealed something many women experience around this time of year—the pull between enjoyment and control, permission and restriction, pleasure and “being good.”

If you’ve ever felt the urge to:

• Get it over with
  
• Start again on Monday
  
• Or eat more than you planned because “Easter only comes once a year”
  

…this episode is for you.

Inside, I guide you through a calming mindful chocolate practice you can try this Easter.

You’ll learn how to:

• Approach chocolate with curiosity instead of urgency
  
• Step out of all-or-nothing thinking
  
• Tune into your body’s feedback

• Experience pleasure without guilt
  

Because Easter isn’t the problem

Chocolate isn’t the problem.

There’s something else driving the cycle—and understanding it can change everything.

If you’d like to enjoy your Easter egg slowly, peacefully and without needing a Monday reset, this episode will help you do just that.

If chocolate feels “bigger than it should” in your mind (or you’re worried you’ll overeat it), you’re invited to reach out for support.

📌 Free Mindful Eating Strategy Call: https://eatingforyou.com.au/free-call

📌 More support + resources: https://eatingforyou.com.au/your-health-hub/📩 Email: https://eatingforyou.com.au/new-contact/

If you found this helpful: Like, subscribe, and share with a friend who dreads Easter food guilt. ❤️

Did you know that if you want to stay well in winter, the real work begins in autumn?

In Traditional Chinese Medicine, autumn is the season of the lungs and large intestines—and one of the most important times of year to strengthen your immune system naturally before cold and flu season arrives.

In this episode, I’m joined by Traditional Chinese Medicine practitioner and Qigong teacher Tania Grasseschi  to explore why autumn is the ideal time to build immune resilience through eating nourishing foods and drinks.

Together we discuss:

• Why autumn is considered “lung season” in Chinese medicine

• The connection between digestion and immune strength

• How dryness impacts immunity

• Immune-supportive autumn foods 

• Why reducing cold and raw foods may protect your system

• Warming teas and herbs for immune support 

• The role of breathwork in strengthening your immune response

• Why staying warm—especially around the neck and lower back—matters more than you think
  

If you tend to get sick every winter, this episode will help you understand how to prepare your body in advance—using seasonal food, breath, and simple daily rituals.

Autumn is not just a transition season. It’s your opportunity to build strength from within.

Tania’s resources

https://www.orientalwisdom.com.au/

Eating for You: Your Health Hub

https://eatingforyou.com.au/your-health-hub/

Ready for extra support? Have a free call with Sallyanne: https://eatingforyou.com.au/free-call

If you found this helpful: Like, subscribe, and share with a friend who would gain benefit it from it too ❤️

Going green for St Patrick’s Day ☘️ — but not in a blender smoothie kind of way.

In Episode 161, I’m sharing three simple, realistic ways to eat more green vegetables so you can feel nourished, energised, and satisfied—without stress, restriction, or diet rules.

We’ll cover why greens support gut health, hormone metabolism, bone strength, immune function, and mood, plus my honest take on green smoothies (and why they don’t work for everyone).

I’ll also share my favourite green meals—simple, delicious, and easy to repeat.

In this episode you’ll learn:

• Why green vegetables are here to support you (not punish you)
  

• My #1 mindset shift: “Whenever you eat, think vegetables”
  

• Why green smoothies can be harder to digest and less satisfying
  

• My go-to green meals: spinach omelette, green stir-fry, falafel + salad
  

• How to add greens in a way you actually enjoy
  

✨ Resources mentioned: 

Blog post

Your Health Hub

In recognition of Ovarian Cancer Awareness Month (Australia), I welcome back cancer dietitian and nutritionist Jane Freeman for an evidence-based and compassionate conversation about ovarian cancer and nutrition support.

Jane shares why ovarian cancer symptoms can be subtle and easily dismissed—including persistent bloating, pelvic or abdominal discomfort, appetite changes, bowel changes, and fatigue—and why it’s so important for women to tune in to their bodies and seek medical advice when something doesn’t feel right.

Together, we discuss:

• Ovarian cancer risk factors
  

• Lifestyle and dietary patterns that support overall health
  

• The difference between prevention-focused eating and treatment-focused eating
  

• Managing common treatment side effects like nausea, taste changes, fatigue, constipation, and diarrhea
  

• Why restrictive diets and excessive supplements can be harmful during cancer treatment
  

• How loved ones can provide support without adding pressure
  Jane introduces her practical and empowering TEAL CARE framework to guide nutrition during treatment:

T – Take charge

E – Easy food

A – Adequate protein

L – Liquids

C – Cover with coffee

A – Anything is better than nothing

R – Regulate fibre intake

E – Enjoy food

This episode reinforces an important message: nutrition during cancer treatment is not about perfection—it’s about nourishment, flexibility, and individualised support.

📌 TEAL CARE checklist can be found here: https://eatingforyou.com.au/ovarian-cancer-nutrition-support/

Jane’s contact details: : https://canutrition.com.au/

If this episode could support someone you care about, please share it.

Don’t forget to like, subscribe, and comment so more women can access evidence-based nutrition guidance.

If you’ve ever felt like you know what to do with eating—start with good intentions and then it doesn’t last—this episode is for you.

In today’s episode, I share the five mindful steps that support lasting change in eating habits, based on the Eating for You Changing Eating Habits Practice:

1. Create Space
2. Connect
3. Observe
4. Transform
5. Patience & Practice

These steps aren’t a checklist, and they’re not about doing anything perfectly.

They’re about understanding why change often feels so hard—and what helps change occur more naturally over time, with kindness and support.

💛 10-Year Celebration Invitation

To celebrate 10 years since the Eating for You book was launched in Sydney, the Foundations Mindful Eating Program is currently 50% off.

You can complete the full 8-week program for $997 (usually $1997) until midnight on February 14 (Valentine’s Day). Payment plans are available.

Next step:

✅ Learn more about Foundations

📞 Or book a call to talk it through

📩 Or email me your questions

February marks 10 years since the launch of the Eating for You book, and in this special anniversary episode, I reflect on what I’ve learned from decades of supporting women to build healthier eating habits that truly last.

This episode is both a celebration and a reassurance—for anyone who has tried many approaches to healthy eating and wondered why it hasn’t been sustainable.

Inside the episode, you’ll hear:

• Why healthy eating hasn’t lasted for so many women (and why it’s not your fault).

• The key insights that make eating habits sustainable in real life.

• How mindful eating supports trust, calm, and confidence around food.

• Reflections from women who’ve transformed their relationship with eating.

To celebrate this milestone, I am offering the Foundations Mindful Eating Program at 50% off for a limited time.

A 10-Year Celebration Invitation 💛

Complete the 8-week Foundations program for $997 (usually $1997).

This offer is available first to podcast listeners and closes at midnight on Valentine’s Day, February 14.

👉 All the details about the program.

👉 Or book a free call to see if the program is right for you.

Weight loss medications like Ozempic, Wegovy and Mounjaro are everywhere right now—and if you’re curious about them (or taking one), there’s nothing wrong with you.

In Episode 157, as a non-diet, mindfulness-based dietitian, I unpack what the research shows about weight regain after stopping weight loss medications and why regain is often biological, not a personal failure.

You’ll learn how GLP-1 medications work, the side effects people don’t always understand, and why focusing on body composition (muscle vs fat) matters more than a number on the scale.

You’ll also hear a research-based comparison of regain after medication versus regain after lifestyle and behavioural programs—including why long-term support, resistance-based movement and personalised nourishment can make a difference.

In this episode:

• How GLP-1 medications work (appetite suppression + regulation)
  

• Why side effects can unintentionally reduce protein intake and movement
  

• What a 2025 systematic review found about weight regain after stopping medication
  

• Why muscle preservation changes the whole story
  

• Medication regain vs lifestyle-program regain: timelines and what’s different
  

• A more realistic question: is it even helpful to expect a stable weight across life stages?
  

✨ Free support: Book a complimentary 30-minute Mindful Eating Strategy Call

📩 Subscribe to the Nourishment newsletter so you receive all updates and tips to help you sustain healthy eating for good

SUBSCRIBE to the Eating for You podcast so you don't miss any episodes x

Ever start the year feeling motivated… then a few weeks later fall off the movement waggon? 

In Episode 156, I am joined by resident fitness and women’s health expert Angela Mills to unpack why motivation is unreliable—and what actually makes movement stick long-term.

Together, we share practical, realistic strategies to build movement into your life without the all-or-nothing mindset: 

🚶🏻‍♀️Identity shifts (“I’m someone who moves”), 

👟 Visual cues that nudge you into action, 

👣 Starting small so you don’t burn out, and 

☺️ Finding progress markers that have nothing to do with the scales. 

We also talk about time (yes, there is time), creating “non-negotiables”, and how to keep going even when you miss a session—without spiralling into guilt.

If you want exercise and movement to feel supportive (not stressful), this episode will help you build consistency that lasts.

Connect / Resources

Angela Mills (Fit & Fabulous): https://www.fitandfabulous.com.au

Sallyanne’s contact page: https://eatingforyou.com.au/new-contact/                                     

Eating for You Instagram: https://www.instagram.com/eatingforyou.com.au/

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/

This special episode of The Eating for You Podcast marks the International Day of Peace by bringing the focus inward—towards peace with food and our bodies. 

I share how judgement, guilt, and rigid food rules keep us trapped in an inner battle, and how mindful eating opens the door to freedom, calm, and self-compassion. 

You’ll hear practical insights, client stories, and steps to release the pressure of diets, embrace body acceptance, and find harmony between your health goals and daily food choices.

✨ Ready to explore this journey further? Find out more about our Body Image Project and discover how to create peace with your body and your eating—one gentle step at a time.

👉 Subscribe for more mindful eating insights and join me each week as we uncover new ways to nourish body, mind, and spirit.

☎️ And if you know you are ready to set up a long-term way of healthier eating, join me in a free mindful eating strategy call.

I am so thankful that Janice overcame her fear of public speaking to share her journey with food and eating on the Eating for You podcast.

Former nurse Janice reflects on growing up on a farm, decades of shift work, and a lifetime of diets that never quite fit. 

In this candid chat, she shares the “aha” moments that helped her swap all-or-nothing thinking for mindful, non-judgemental choices—like checking in before, during, and after meals, noticing stress and sleep triggers, and choosing foods that she actually enjoys.

Find out why her squid salad moment was an important milestone for Janice!

We also talk about community, self-compassion, and realistic movement at every stage of life.

Subscribe to the Eating for You podcast so you don’t miss out on any episodes to help stop non-hunger eating, enjoy nourishing food, and feel healthy and happy in your body.

✨Ready to feel calmer and more in control around food? Book a free 30-minute Mindful Eating Strategy Call (that’s how Janice started): eatingforyou.com.au/free-call

In this episode of The Eating for You Podcast, I’m joined by Tania Grasseschi, a Traditional Chinese Medicine practitioner, acupuncturist, and Qigong teacher, to explore how to transition from winter to spring with ease. 

🌸 We dive into the wisdom of Chinese medicine to understand how seasonal changes affect our body, emotions, and food choices.

🥬 Tania shares practical tips for supporting your liver and gallbladder—the key organs of spring—through simple dietary adjustments, like adding sour and bitter flavors, embracing leafy greens, and preparing foods that nourish both body and mind. 

🌳 We also discuss how mindful movement, such as Qigong, helps to keep energy flowing, reduce blockages, and improve emotional balance.

Whether you want to:

1) Eat more in tune with the seasons, 

2) Reduce sugar cravings naturally, or 

3) Understand how food and movement can restore vitality, 

This episode is filled with gentle, empowering advice for welcoming spring with balance and mindfulness.

Subscribe to the podcast for more tips on mindful eating and seasonal living!

Resources:

Oriental Wisdom website, e-books, blog: https://www.orientalwisdom.com.au/

Oriental Wisdom Facebook: https://www.facebook.com/OrientalWisdom.Health

FREE Mindful Eating Strategy Call: https://eatingforyou.com.au/free-call

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

In this mini-workshop-style episode of The Eating for You Podcast, for Women’s Health Week, I explore how stress impacts eating habits and health—and what you can do to change it.

You’ll learn: 

💡 the hidden drivers of stress eating,

👣 why breaking tasks into small steps matters, and 

🌸 how self-care is more than bubble baths and meditation—it’s an attitude. 

With practical tips on mindfulness, boundaries, and nourishing habits, this episode helps you stress less and eat more mindfully. 

Perfect for women ready to break free from dieting and reclaim their health.

“Say Yes to You”—speak up, check in, and prioritise your wellbeing.”

Resources & Links:

Book your individual coaching call here. If you book a call prior to September 8th, 2025, you’ll get the Self Care Project for free.

Learn more about my mindful eating programs

Join the Eating for You Community on Facebook

Follow me on Instagram: @eatingforyou.com.au

Previous podcast episodes on mindful eating & sleep: https://eatingforyou.com.au/podcast/ and scroll to Episodes 126 & 127

If you found this helpful, please like, subscribe, and share this episode with a friend. Together, we can break the cycle of stress eating and create a kinder, healthier way of living.

Did you know that what you do in your 20s, 40s, or 60s can shape the strength of your bones for life?

In this special Healthy Bones Action Week episode, I’m joined by internationally respected bone health researcher, Professor Belinda Beck. 

We explore the surprising truths about osteoporosis, why many women are never screened, and how simple lifestyle changes—yes, even in later life—can drastically improve bone strength.

We also dive into:

• What causes bone loss (beyond calcium and menopause)

• The power of weight-bearing exercise to reverse osteoporosis

• How social messaging and language influence women’s attitudes to bone health

🦴 Mentioned in the episode:

The Bone Clinic

Onero™ Program

Onero™ Academy

Eating for You® Your Health Hub

In Episode 140, I explore why we snack when we’re not hungry, how to shift from mindless to mindful snacking, and whether snacks can be a helpful part of your day.

You’ll learn how to spot emotional, habitual, or environmental triggers, how to honour true hunger, and practical strategies for stopping unintentional snacking without restriction or guilt.

Plus, I answer the top questions I am asked: Is snacking good or bad? When should I snack? What’s a healthy snack?

We wrap up series four with this empowering, non-diet conversation and get ready for Season Five—Healthy Bones Week starts August 25!

As we have a short break before series 5, I have shared a range of resources for you to check out.

Free Resources

Emotional Eating Triggers Checklist. Download here

The Smart Snacking Guide: Download here

The Nourishment Newsletter, which is emailed weekly. Register here

The Mindful Eating Strategy Call, if you would love some help to stop snacking BOOK HERE

Past episodes that might be of interest:

Episodes 126 & 127 with sleep expert Rosemary Clancy

Episode 124: Gale’s journey from dieting to mindful eating

Episode 121: Simplifying gut health

Episodes: 117 & 43: Conversations with Carol about switching to mindful eating

Episodes 112 & 51: Discussing what mindful eating has meant for Judy’s comfort eating habit

Episode 57 No more secret eating with Bronwyn

Secret eating often hides in silence and shame—but it’s more common than many women realise. 

In this reflective episode, I explore the deeper reasons why women eat in secret, what types of foods are typically involved, and how women can break free from this habit with compassion and mindfulness. 

With real-life stories and powerful insights, this episode gently unpacks the emotional roots of secret eating and offers a way forward that’s not rooted in diets or guilt. If you've ever struggled with this pattern, know you're not alone—and there is a way out.

🌿 Free Mindful Eating Strategy Call

🎧 Listen to more episodes: 

Episode 7: Building Trust With Food with Annette

Episode 57: No More Secret Eating with Bronwyn

Episode 86: It’s Never Too Late to Change with Bev

Episode 112: Mindful Eating That Lasts: Adapting to Life's Ups and Downs with Judy

In this World Chocolate Day episode,  I sit down with ethical chocolate maker Luke Spencer for a rich, behind-the-scenes look at chocolate—from bean to bar. 

Discover how to eat chocolate mindfully, the importance of quality over quantity, and how choosing ethical chocolate supports farmers, communities, and the planet. 

Whether you're a daily dark chocolate devotee or a once-in-a-while cocoa lover, this episode will deepen your appreciation and enjoyment of chocolate.

🔗 LINKS

Spencer Cocoa: www.spencercocoa.com.au

On Instagram: https://www.instagram.com/spencercocoa/

Learn more about sustaining healthier eating for good: https://eatingforyou.com.au/

Can't stop at one piece, or binge on chocolate, and you want to stop the habit? Then book in for a free mindful eating discovery call: https://eatingforyou.com.au/free-call

In this World Wellbeing Week episode, I invite you to slow down, take a breath, and reflect on what wellbeing truly means.

Through personal stories and professional insight, I explore how burnout patterns form, how to replenish your "Qi" or life energy, and how Eastern and Western approaches to wellbeing can guide us toward sustainable health.

You'll learn why mindful self-awareness—not perfection—is the foundation of true wellbeing, and how simple daily rituals like tea, nature, and yoga can shift your energy and restore balance.

Whether you’re feeling overwhelmed, stuck in the go-go-go cycle, or just ready to reset, this episode will give you compassionate tools to support your health and happiness.

Ready to sustain healthier eating, without the stress and overwhelm, then book in for a free mindful eating strategy call. BOOK NOW

In this special International Day of Yoga episode, I welcome Malati Mehrish, Head of Yoga and Meditation at Ananda in the Himalayas. With over two decades of experience and deep roots in classical yoga traditions,

Malati shares how yoga is far more than exercise—it’s a holistic lifestyle that brings harmony to body, mind, and spirit.

Together, we explore:

• The ancient origins and evolution of yoga.

• Common myths and modern misconceptions.

• How yoga integrates with mindful eating and daily life.

• The importance of personalised yoga practices.

• Simple ways to bring yoga off the mat and into your day.
  

Whether you’re new to yoga or deep in your journey, this conversation will inspire you to reconnect with the true essence of yoga.

Love some support to eat and live more mindfully, and remove the stress from your day, then book a free 30-minute mindful eating strategy call with Sallyanne

Further information about Ananda In The Himalayas and Traditional Yoga

Ananda Instagram

Ananda Website

Ananda Wellbeing Blog

Bihar Yoga

In celebration of Dietitians Week, I sit down with fellow dietitian Sharon Hoffman to reflect on the realities of our profession—both the rewarding transformations and the daily frustrations. 

Together, we uncover the challenges of working in a noisy online world where misinformation spreads faster than evidence-based advice.

You’ll hear client success stories, a powerful case for sustainable change, and how real results come from understanding your behaviour not chasing diets. 

From gut health to genetic influences, this episode also explores what the future may hold for truly personalised nutrition.

This candid conversation will uplift professionals, reassure listeners confused by wellness trends, and inspire anyone ready to take meaningful steps towards lasting health—without diet rules, guilt, or quick fixes.

Contact Sallyanne Here

Contact Sharon Here

I’m excited to share a special Aromatherapy Awareness Week episode of The Eating For You Podcast, where I chat with Louise Bickerton of Blue Mountains Lavender Farm. 

Louise walks us through her transition from city life to cultivating 6,000 lavender plants across 10 hectares in Little Hartley. She explains the challenges and joys of growing lavender.

We dive into the science behind lavender’s soothing qualities, as well as the traditional copper steam-distillation process required to produce the essential oil. 

Whether you’re curious about growing lavender at home or creating your own sleep sprays and insect-repellent blends, Louise shares practical tips you can start using right away.

You’ll hear why choosing 100% natural, locally grown lavender matters and how to spot synthetic “fragrance oils” so you can be sure to purchase a lavender that is right for you.

To see more of Louise’s farm, follow her on Instagram: https://www.instagram.com/bluemountainslavender/ Instagram.

For details on guided farm tours, products, and her full range of lavender-infused offerings, visit: https://bluemountainslavender.com.au Instagram.

Like to learn more about mindful eating and living for women? Then register for our weekly Nourishment Newsletter: https://eatingforyou.com.au/nourishment

In recognition of International Children’s Day on June 1st — a day dedicated to the rights and wellbeing of children worldwide — I’m thrilled to welcome back registered nutritionist Fern Rodriguez to The Eating for You Podcast.

As we celebrate the importance of nourishing our children and ourselves in every sense of the word, Fern and I dive into one of the most common parenting challenges: mealtimes with picky eaters. Fern, a specialist in avoidant eating and food literacy, shares her compassionate and practical approach based on the Division of Responsibility — a method that transforms food struggles into peaceful, respectful family meals.

But here’s something that’s often overlooked: how your own eating habits — and emotions around food — might have been shaped at your childhood table too. This is why this podcast is for everyone wanting to change unhelpful eating habits for good. 

Fern and I explore how to let go of pressure, build trust at the table, and work with your child (rather than for them) when it comes to food. If you’ve ever felt concerned about your child’s eating habits or overwhelmed by food refusal, this episode offers insight, relief, and a path forward grounded in understanding and mindfulness.

This episode also invites you to reflect on your own experience of food as a child and how unconscious food rules are influencing your own eating habits, and those in your family. It is a kind and patient reflection on how eating habits start, and how we can change them for good.

Struggling with fussy eating?

Fern’s website: https://www.eatplaylearnnutrition.com

Grab Fern’s free 5-week email series + eBook with her Top 5 Strategies to Stop Fussy Eating.

👉 https://www.eatplaylearnnutrition.com/top-5-strategies

Ready to uncover and remove unconscious food rules?
Join Sallyanne in a free Mindful Eating Strategy call to receive a personalised plan to identify and transform unhelpful eating habits for good.

Book here: https://eatingforyou.com.au/free-call