Eating For You

Episodet

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  Episode 182: How to Change Your Eating Habits | Start With This 3-Day Exercise 13.09.2026 11min

  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 itwhy the same eating habit can have very different reasons behind ithow this simple exercise can reveal patterns that normally happen on autopilotwhy this is very different from keeping a traditional food diaryhow noticing what’s already working can be just as valuable as noticing what isn’tAnd 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
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  Episode 181: Healthy Eating Without More Food Rules | Start With One Step 06.09.2026 14min

  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 advicebetter understand your own eatingdiscover what may actually need to change for youbegin creating healthier eating habits that fit your health and lifeAnd 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.
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  Episode 180: Still Thinking Like a Dieter? | What Creates Lasting Healthy Eating? 16.08.2026 7min

  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 unsettlingHow decades of dieting continue to influence your thinkingThe difference between restriction and reflectionWhy confidence grows from understanding yourself—not controlling yourselfHow 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.
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  Episode 179: How Nasreen Stopped Starting Over With Food 09.08.2026 30min

  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 finishesIf 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 ResourcesWhy Am I Eating?5 Steps Towards a New Way of EatingFor personalised guidance book a free Mindful Eating Discovery Call
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  Episode 178: How to Change Your Eating Habits: Pause Before You Eat 02.08.2026 12min

  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 supportIf 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 CallBonus resource🎁 Why Am I Eating?
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  Episode 177: Why You Keep Starting and Stopping Healthy Eating 26.07.2026 14min

  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 ResourcesDownload 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
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  Episode 176: Is your digestion trying to tell you something? 19.07.2026 35min

  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 othersThis 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.ResourcesTania'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 YouLearn more: https://eatingforyou.com.au/Subscribe to the weekly Nourishment Newsletter: https://eatingforyou.com.au/nourishment/
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  Episode 175: How Much Protein Do I Need? 13.07.2026 13min

  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 betterWhat else your body needs to maintain and build muscleThe questions to ask before chasing a protein targetWhether prioritising protein could be pushing other nourishing foods off your plateWhy protein may be becoming the latest food ruleWhat to consider before relying on protein powders, bars and supplementsWhy personalised nutrition advice considers your health, activity, goals and whole eating patternProtein 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? 10Questions to Ask First Send me your protein questions
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  Episode: 174 Why Can't I Stop Eating? | Food Cravings, Ultra-Processed Foods & Food Addiction 05.07.2026 17min

  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 eatingIf 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
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  Episode 173: What's the Best Exercise for Women Over 40? | Qigong and the Power of Gentle Movement 28.06.2026 29min

  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 ChiWhy gentle movement can be especially beneficial for women over 40How Qigong supports the nervous system, digestion and overall wellbeingWhy consistency matters more than intensityWhat's behind the recent Tai Chi walking trend on social mediaHow to choose movement that works with your body instead of against itIf 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 SallyanneWebsite: https://eatingforyou.com.auBook 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.
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  Episode 172: How to Stay Healthy This Winter (Eating Comfort Food) 21.06.2026 29min

  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 wellWhether 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 resourcesWinter E-BookWinter Seasonal Care Workshop
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  Episode 171: What’s Missing From Healthy Eating? With Jeffrey Siegel 14.06.2026 46min

  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 choicesMen's unique challenges with food and body imageThe hidden impact of the ultra-processed worldWhy diets and willpower often failRebuilding trust with your bodyThe four "inner eaters" that drive food choicesHow mindfulness and curiosity support sustainable changeWhy understanding your relationship with food matters more than following rulesConnect 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/
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  Episode 170: Meditation Made Simple For Busy Women 17.05.2026 41min

  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 thoughtshow mindfulness and meditation work togethersimple ways to meditate without adding pressure to your daywhy busy minds often struggle when starting meditationhow meditation supports emotional wellbeing and stress eatingthe connection between breath, calmness, and awarenesswhy meditation is a journey—not perfectionThis 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/Your 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
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  Episode 169: Healthy Eating on a Budget: Dietitian Tips for Real Life 10.05.2026 38min

  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 budgetmeal planning and reducing food wasteaffordable protein sourcescanned and frozen foodssimple batch cooking ideasmanaging busy scheduleshow dietitians help people create sustainable eating habitswhy healthy eating doesn’t need to be perfect, expensive, or complicatedClare 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
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  Episode 168: STOP DIETING: What's really driving your eating habits 03.05.2026 19min

  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 eatingThe difference between physical hunger and non-hunger eatingHow emotional eating can be understood—not judgedWhy having convenient, nourishing food matters more than willpowerHow mindful eating can improve health, confidence, and body imageHow to enjoy food without guilt or restrictionThis 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.
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  Episode 167: Why do I self-sabotage with food? (What's really going on) 26.04.2026 12min

  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 foodUnderstand why starting over keeps happeningSee your eating patterns with more clarity and compassionBegin shifting from restriction to reflectionIf 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
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  Episode 166: How to Stick to Healthy Eating (Without All-or-Nothing Thinking) 19.04.2026 13min

  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 MentionedFree guide: The Five Steps to a New Way of Eating Book your free mindful eating strategy call:
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  Episode 165: The Simple Habit That Changes How You Eat Forever 12.04.2026 17min

  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 unsatisfiedSnacked mindlessly while cooking or workingFound yourself going back for more without knowing whyBelieved 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 distractionNotice what changes for youReach out for support if you’d like personalised guidanceYour Health HubEmail Your Question To SallyanneBook a free Mindful Eating Strategy Call
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  Episode 164: Healthy Eating That Lasts — Backed by Science 05.04.2026 28min

  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 willpowerWhy diets create stress, cravings, and the “failure trap”The three key principles that support lasting changeHow mindful eating builds awareness and confidenceWhy self-compassion—not control—is the key to consistencyHow to stop feeling like you’ve “blown it” with foodThis 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 & SupportHave 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 MessageHealthy eating that lasts comes from awareness—not control.🌍 World Health Day 2026Together for health. Stand with science.Ask questions. Stay curious. Choose approaches that are grounded in evidence and work in real life.
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  Episode 163: Can I Have a Chocolate Egg for Easter? 29.03.2026 16min

  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 withStart again on MondayOr 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 urgencyStep out of all-or-nothing thinkingTune into your body’s feedbackExperience pleasure without guiltBecause Easter isn’t the problemChocolate 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. ❤️