In this special episode, we step away from discussing nutrition to focus on a crucial topic: 'self-compassion'. Self-compassion is an overlooked concept, yet it's profoundly important, especially after undergoing bariatric surgery. 3 practical activities to help you foster self-compassion: 1.Practice treating yourself, like you would a friend 2.Reach out for support 3.Start a self-compassion journal Links and resources: 1.Visit the Bariatric Nutrition Bootcamp Here 2.Follow me on Instagram 3.Joi...
Oct 01, 2023•16 min
In this episode, I will explore how a dieting mindset can affect your progress after weight loss surgery (WLS). I'll discuss restrictive eating, all-or-nothing thinking, and the scale's influence, providing strategies to overcome these challenges. If you've had WLS or are considering it, stay tuned for valuable insights. Let's uncover this 3 things 1.The Restrictive Eating Cycle 2.Relying solely on the scale to measure success after WLS 3.Changing the Dieting Mindset Links and resources: 1.Visit...
Sep 24, 2023•23 min
In this episode, I will be delving into the area of weight regain after weight loss surgery. I examine the eating behaviors that can lead to weight regain and offer practical alternatives. Join me as I explore this critical topic and provide valuable insights for your successful post-surgery nutrition journey. Let's talk about: 1.Why skipping meals can be problematic and result in overeating. 2.Emphasis on drinking mostly low or no-calorie fluids, and to avoid high-calorie drinks. 3.Irregular ea...
Sep 17, 2023•18 min
In this episode, I will address a common concern after bariatric surgery. Join me as I discuss three strategies to help manage your appetite effectively and ensure a successful post-surgery journey. I talk about: 1.Changes in your hunger and appetite after weight loss surgery. What is 'normal'. 2.How to a routine of regular meals and snacks helps you regulate your appetite after WLS. 3.The benefits of protein and fiber-rich foods in managing appetite and keeping you satisfied for longer. Links a...
Sep 10, 2023•18 min
In this episode, we're diving into an inspiring conversation with Mabel Joseph, discussing the top 3 areas of nutrition that often cause confusion after weight loss surgery. Join us as we explore the common misconceptions and shed light on practical strategies for a successful post-surgery nutrition journey. Let's discuss: 1. We will be addressing the confusion around protein consumption. 2. Managing portions, hunger cues, and building trust with one's body. 3. Importance of learning to create b...
Sep 03, 2023•46 min
In this episode we're diving into an inspiring conversation with Tracey Kelly, the author of the captivating book "Running Thoughts." We'll be delving into her incredible journey of resilience and positive mindset after undergoing weight loss surgery. Let's talk about: Tracey's personal journey from childhood traumas to mental health struggles. The inspiration behind her book "Running Thoughts." Differentiating between genuine self-care and superficial trends. Tracey's practical approach to resi...
Aug 28, 2023•38 min
In this episode, we will delve into the journey of finding balance post-weight loss surgery and leaving behind the dieting mindset. I will share insights on transitioning to a self-care approach and achieving a healthier relationship with food. Key points to discuss: Shifting your perspectives from feeling defeated by years of dieting to embracing a mindset of self-care after weight loss surgery. Explore three distinct eating cycles (restrictive,overeating,intuitive eating cycle) What does it me...
Aug 20, 2023•17 min
In today's episode, I am delving into a common challenge that I see many individuals face after weight loss surgery, feeling 'stuck' and asking themselves 'what now'. Join me as I explore why can this happens and what you can do to overcome it. Steps to 'un-stick' yourself 1. Write down the areas where you feel stuck. Rank them in order of impact. 2. Brainstorm resources, information, and support systems to address each struggle. 3. Focus on the top two struggles, plan one actionable step for ea...
Aug 13, 2023•22 min
Building healthy habits after having bariatric surgery is so important to not only get the best results from your surgery, but also maintain all your wins. Listen while I dive into 4 key habits which are integral to getting the best outcomes from your surgery. Key habits? 1. Make protein the 'star' of each meal and snack. 2. Establish a regular eating schedule. 3. Learn and practice mindful eating. 4. Move your body. Links and resources: Get access to my Supercharge Your WLS Success Starter Kit ...
Aug 06, 2023•16 min
This episode is really a pep talk. I talk through how bariatric surgery is a powerful tool, there to support you to make significant behavior change, even when (and yes you keep reminding yourself) you have struggled to make these changes in the past. So tell me? 1. Did you spend years dieting before you decided to have bariatric surgery? 2. Do you feel you don't have what it takes to build healthy habits? 3. Have you been 'driving' your tool in manual or automatic? Links and resources: Get acce...
Jul 30, 2023•8 min
In this episode I share 3 mistakes which have seen too many times to count. These behaviors do not support achieving the best results from your surgery, and they can certainly slow down your weight loss in your weight loss phase post bariatric surgery. Do you do any of these sound like you? 1. Only eat when you feel 'hungry'? 2. Have a very limited number of foods that you eat after your WLS? 3. Have never been able to establish a regular eating pattern? If so this episode is for you! Links and ...
Jul 23, 2023•16 min
In this episode I talk with psychologist Georgie Beames about the topic of emotional eating after bariatric surgery. Georgie poses some great reflective questions to explore: 1. The origins of your eating pattern 2. Are you eating to avoid uncomfortable feelings or thoughts? 3. The feelings which can lead you (us) to food Links and resources: Get access to my Supercharge Your WLS Success Starter Kit here. Follow me on Instagram Join my FREE Facebook Community Make sure you hit SUBSCRIBE so you d...
Jul 16, 2023•28 min
In this episode I discuss what I call your 'weight loss zone' (the place where you continue to lose weight after you WLS) and how to stay there! Hear about? 1. Common eating behaviors which will can 'pull' you out of your weight loss zone aka. stop losing weight (or slow your weight loss down). 2. The role protein plays in keeping you in your 'weight loss zone' 3. A client story which illustrates how certain behaviors can result in weight loss stopping early in a bariatric surgery journey, PLUS ...
Jul 09, 2023•16 min
Join me while I chat with my lovely client Ashley. She generously shares her struggles and successes after having bariatric surgery, and how her life has changed. We chat about: 1. Ashley's decision to have bariatric surgery 2. What it was like to have surgery in a non-English speaking country 3. How Ashley managed the challenges after WLS 4. Ashley's successes and how life has changed Links and resources: Get access to my Supercharge Your WLS Success Starter Kit here. Follow me on Instagram Joi...
Jul 02, 2023•36 min
After weight loss surgery building healthy habits is a key to success. In this episode I discuss four habits I educate and coach my clients to build into their life from week three after their bariatric surgery. Check out my top four? 1. Establish a regular eating schedule 2. Take multivitamins on a regular basis (bariatric specific multivitamins) 3. Small bites, chew well, eat slowly and stop eating when you are satisfied 4. Practice my protein bites ratio- hey what is this? No stress, in the e...
Jun 25, 2023•20 min
The struggle to reach your protein intake is real. In this episode I share three simple ways to build more protein into your diet, without eating larger volumes food. 3 simple protein hacks? 1. Fortify your foods and meals 2. Practice my protein bites ration habit 3. Choose higher protein versions of your food staples Links and resources: Get access to my Supercharge Your WLS Success Starter Kit here. Follow me on Instagram Join my FREE Facebook Community Make sure you hit SUBSCRIBE so you don’t...
Jun 18, 2023•13 min
Join me while I talk with Mabel Joseph from Beyond the Sleeve Academy, while she shares 4 mindset tools that will help you succeed in your weight loss surgery journey The 4 mindset tools discussed? 1. Becoming aware of your thinking 2. Asking yourself powerful questions 3. Productive evaluation of your journey 4. Learning to fail forward Like to know more about Mabel? You can find her at beyondthesleeveacademy Links and resources: Get access to my Supercharge Your WLS Success Starter Kit here. F...
Jun 11, 2023•32 min
It can be so frustrating when your weight loss stops after weight loss surgery, and you don't know how to get it moving again. In this episode I go through five areas I look at when working with a client to get their weight loss started again. Focus on these five questions to 'unstick' a 'stall': 1. Are you in your sweet spot for energy and protein intake? 2. Have you started skipping meals? 3. Have some old eating habits come back into your diet? 4. Do you eat too quickly and eat past satisfied...
Jun 04, 2023•15 min
Eating out can be quite daunting after having bariatric surgery. You may not feel confident on what to choose off the menu, how to manage temptation OR how to 'stay on track'. Listen to my 5 strategies to use when eating out so you feel confident and relaxed. My 5 Simple strategies for eating out 1. Plan ahead - such as review the menu, and have an idea of what you will choose to eat (helps you to make better choices). 2. Don't go starving - if you skip meals before eating out you will be extra ...
May 28, 2023•9 min
Where you given great nutritional support after your bariatric surgery? Some people get great support and follow up from their bariatric centre, but unfortunately many people do not. Being given a booklet and a few quick appointments with a dietitian is NOT ENOUGH. Great nutritional support is key to getting the best results from your weight loss surgery. What you need to learn which is not on the piece of paper you where given? How to 'comfortably' reach your protein and fluid goals Working tow...
May 21, 2023•16 min
Most clients I see have a history and relationship with the scales, which is not always positive, and can this affect how they feel about our progress. Let's keep in the mind there are limitations with scales (not accurate in measuring body composition changes). Listen while I share five other ways to track your progress other than the scales. Here are the Episode takeaways : 1. Body Measurements 2. Clothing and Fit of these clothes 3. Pathology and Health measures 4. Energy and Pain levels 5. M...
May 14, 2023•8 min
Five strategies to avoid weight regain after your weight loss surgery. In this episode, we are looking at five strategies which you can use to avoid regaining your weight after having bariatric surgery. Did you know these five habits are key to avoiding weight regain? Consuming adequate protein each day Eat regular meals Drink mostly low energy fluid Move your body Reaching out for support Links and resources: Follow me on Instagram Join my FREE Facebook Community Make sure you hit SUBSCRIBE so ...
May 05, 2023•15 min
