by Tansy Boggon
Tansy Boggon, Author of Joyful Eating

About Tansy & Joyful Eating

Welcome! I’m Tansy. I’m a qualified nutritionist and mindfulness blogger with an aim to inspire others to break free from food rules and diet mentality to experience the joy of eating without overthinking, guilt or shame. On this site, I share my food philosophy and recipes. Enjoy! Learn more about me and Joyful Eating.

Recipes to joyfully nourish your body

Recipes Breakfast

Banana Oat Pancakes

A recipe for banana pancakes that contains no flour! These pancakes are made with three simple ingredients: banana, oats and...
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Recipes Breakfast

Parsnip and Potato Hash Browns

A hash browns recipe that combines the delicately sweet and nutty flavour of parsnips with potato. A delicious breakfast, brunch...
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Recipes Soups

12 Comforting Vegan Soup Recipes

In the FREE eBook, A Hug in a Bowl, I share a selection of my favourite simple vegan soup recipes...
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Side Dishes Recipes

Maple Roasted Parsnips

Maple roasted parsnips are sweet, soft and sticky with an earthy, peppery and toffee-like flavour. They’re a delicious side dish...
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Side Dishes Recipes Salads

Barley, Beetroot and Feta Salad

Barley, Beetroot and Feta Salad is flavoursome and satisfying as a side dish or on its own as a complete...
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Recipes Breakfast

Steel-Cut Oat Porridge with Blueberries

An easy, satisfying, tummy-warming porridge recipe made with steel-cut oats. Serve with your favourite toppings such as yogurt, nuts, seeds...
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Side Dishes Recipes

Baked Polenta Chips

Baked polenta chips are a great addition to a platter or alongside soup, dips or burgers when you desire something...
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Recipes Desserts & Sweet Snacks

Chocolate Avocado Mousse

I've made chocolate avocado mousse too many times to count. Yet I always come back to it for a rich...
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Recipes Main Meals

Satay Pineapple Fried Rice

If you love satay and pineapple, you’re in for a treat with this recipe for Satay Pineapple Fried Rice. I...
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Recipes Desserts & Sweet Snacks

Chocolate Beetroot Brownies

A moist flourless chocolate beetroot brownies recipe that begs the question as to whether a food can be healthy and...
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Recipes Desserts & Sweet Snacks

Wholesome Chocolate Frosting

A homemade chocolate frosting that is low in sugars as it’s based on dates, and wait for it…wholesome sweet potato....
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Recipes Breakfast Desserts & Sweet Snacks

Black Sticky Rice Pudding with Coconut Milk

Black sticky rice pudding with coconut milk is an easy to make sweet and nutty dessert or snack, delicious with...
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Recipes Main Meals

Vegetarian Spaghetti Squash Lasagna Boats

Vegetarian Spaghetti Squash Lasagne Boats are a scrumptious vegetable-packed lasagna-like dish with layers of marinara sauce, spinach, feta and sweet...
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Recipes Breakfast

Baked Oatmeal 4 Ways

Awaken your senses and sustain your energy throughout the morning with the different taste sensations of baked oatmeal for breakfast....
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Recipes Main Meals Savoury Snacks

Easy Vegetarian Quesadillas

Easy Vegetarian Quesadillas are a quick nourishing and satisfying meal that can be made with food staples in minutes. Thus,...
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Recipes Soups

Curried Vegan Cream of Broccoli Soup

Curried Vegan Cream of Broccoli Soup is a thick, creamy, warming soup, great for the winter months when broccoli is...
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Recipes Savoury Snacks

Crispy Chickpea Croutons

Crispy Chickpea Croutons are a great addition to a soup or salad for added texture and flavour. Or you can...
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Recipes Main Meals

Simple Fried Rice for One

Simple Fried Rice for One is a nutritious and quick to make meal mostly made with food staples—rice and frozen...
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Recipes Desserts & Sweet Snacks

Sugar-Free Banana Bread

A deliciously moist and dense banana bread that is free of added sugar as it is naturally sweetened by dates....
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Recipes Breakfast

Super Simple Homemade Muesli

Uncomplicate breakfast with a super simple and nutritious homemade muesli. I’m all for eating in a way that nourishes your...
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Recipes Desserts & Sweet Snacks

Vegan ‘Muesli’ Slice

A fudgy muesli-like slice that is vegan, and free of gluten, dairy, nuts and refined sugar. An Oat-Free 'Muesli' Slice...
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Recipes Breakfast Desserts & Sweet Snacks

Chia Seed Breakfast Pudding

Chia seed pudding is a scrumptious breakfast or dessert option that is free of gluten, dairy and refined white sugar....
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Recipes Main Meals

Roast Pumpkin and Barley Risotto

A creamy, high-fibre vegetarian risotto made with nutritious, nutty, chewy barley and sweet roasted pumpkin. Barley is often reserved for...
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Recipes Salads

Green Bean Salad with Toasted Almonds and Feta

In this side salad recipe, the lemon juice and crunch of almonds gives standard green beans and peas a real...
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Recipes Desserts & Sweet Snacks

Feijoa Crumble

   Snuggle up with a warm aromatic feijoa crumble flavoured with orange and cinnamon. Or enjoy it cold.  [A dairy,...
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Recipes Salads

Coconut Carrot Slaw with Cranberries

A carrot salad recipe that has a sweet flair with the additions of cranberries. Coconut Carrot Slaw with Cranberries Salad2...
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Side Dishes Recipes

Baked Sicilian Eggplant

A baked eggplant dish with a Sicilian flair of citrus, pinenuts and capers that you can enjoy as a side...
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Side Dishes Recipes Soups Main Meals

Minestrone Soup with Barley

A simple vegan and pasta-free minestrone soup, packed with fibre-dense barley and nutritious vegetables for a satisfying and nourishing complete...
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Recipes Desserts & Sweet Snacks

Pumpkin Peanut Butter Cookies

Pumpkin Peanut Butter Cookies are a soft, chewy cookie that contain no refined sugar and are low in natural sugars....
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Recipes Main Meals

Vegan Cauliflower Gratin

Vegan Cauliflower Gratin is a 'cheesy' delight for those who choose to eat vegan or avoid dairy. Enjoy it as...
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Recipes Breakfast Main Meals

Carrot & Potato Fritters (Vegan Option)

Carrot & Potato Fritters can be enjoyed for breakfast, brunch or as an easy dinner. They can easily be made...
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Ditch Food Rules Recipes Desserts & Sweet Snacks Blog

Vegan Dark Chocolate Recipe

A vegan dark chocolate recipe that is so easy, it means that chocolate is only ever a recipe away! Since...
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Side Dishes Recipes

Dairy-Free ‘Cheese’ Sauce

A simple dairy-free 'cheese' sauce ideal for vegan mac and cheese or cauliflower gratin. Try it drizzled over baked or...
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Side Dishes Recipes

Vegan Parmesan ‘Cheese’

A cheese flavoured vegan sprinkle, vegan parmesan 'cheese', is delicious over roast vegetables, soups, risotto, pasta, meatballs, vegan pizza, cauliflower...
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Recipes Savoury Snacks

Beetroot Hummus

Beetroot hummus makes for a great everyday snack or addition to a platter with veggie sticks, wholegrain crackers and cheeses....
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Blogs to inspire joy with food and your body

Joyful Eating Mindful Eating Mindfulness Blog

A Joyful Eating Moment

A Joyful Eating moment is when our full attention is on the food before us, and all self-deprecating thoughts, food...
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Joyful Eating Ditch Food Rules Blog Food and Emotion

My philosophy of Joyful Eating

Joyful Eating is essentially my food and nutrition philosophy. It underpins my book and approach as a nutritionist, writer and...
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Blog Food and Emotion

How to stop pacifying your emotions with food

How do we stop the cycle of emotional eating when it feels out-of-control? What is emotional eating? Emotional eating is...
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Blog Food and Emotion

Why you shouldn’t worry about lockdown weight gain

The media are warning of the risk of gaining weight during lockdown. However, concerning yourself with your weight at this...
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Blog Food and Emotion

Do your scales dictate how you feel?

Is it time to ditch the scales for good? Consider this, say you’ve started a diet… you’ve been good… oh...
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Diet Mentality Mindful Eating Blog Debunking Diet and Nutrition Myths

4 reasons why you shouldn’t adopt mindful eating for weight loss

Mindful eating can be misinterpreted and has been hijacked by the diet industry. Allow me to share 4 reasons why...
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Blog Debunking Diet and Nutrition Myths

How the goal of weight loss can undermine health

How the goal of weight loss can undermine health—considerations and resources for health practitioners Weight is undeniably correlated to an...
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Ditch Food Rules Blog Personal Reflections

A Wellness Diet that Promises You’ll Get Pregnant

Those of us trying to get pregnant can fall prey to people and programs with promises that we'll get pregnant...
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Blog Personal Reflections

Is Isolation Opening up Wounds for You?

Today I had my first-morning walk in the streets surrounding our home since lockdown was announced here in New Zealand....
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Diet Mentality Ditch Food Rules Blog Food and Emotion Debunking Diet and Nutrition Myths

Is this food legal?

When the food rules of a diet are so strict that people wonder, ‘is this food legal’, it's too restrictive....
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Blog

9 Nutritionist-Recommended Food Staples to Stock Up On

I originally wrote this for New World Supermarkets in Christchurch, New Zealand at the start of lockdown, 2020. Whether you're...
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Blog Personal Reflections

Clutha River Swim: If Something Brings You Joy, It Is Worth Doing

It was a whirlwind of a week supporting my husband, Rob, as he swam the 256 km length of the...
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Blog Personal Reflections

In 2020, and beyond, I choose joy

We can choose to place high expectation and stress on ourselves for an unknown outcome, with no guarantees. Or we...
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Diet Mentality Blog Food and Emotion

Are you afraid ditching diets means you’ll let your body go?

Are you afraid that you'd let yourself go and gain weight if you stopped dieting? At the beginning of each...
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Blog

Diet and health may not be your number one priority for the New Year, and that is okay!

Often in the New Year, we overcommit, trying to change many aspects of our lives at once, be it health,...
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Ditch Food Rules Blog Food and Emotion

How to avoid overeating in anticipation of New Year restriction

Thinking the 'diet starts tomorrow' can lead to overeating in anticipation of future restriction, whether it's the New Year or...
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Blog Debunking Diet and Nutrition Myths

How the goal of weight loss can sabotage your health

Many people embark on a diet to lose weight under the pretence that they’re doing so for their health. It...
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Mindful Eating Mindfulness Blog

A way to de-stress, reconnect with yourself and eat mindfully

In the book, Joyful Eating, I dedicate an entire chapter to the impact that stress has on our bodies, our food...
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Joyful Eating Mindful Eating Blog

Joyful Eating: Book Cover Design Release

In June 2019 I released the cover design for Joyful Eating I am super excited to have finalised the interior...
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Joyful Eating Blog Personal Reflections

How to write a book using the lessons of Joyful Eating

11 Lessons I've learnt on how to write a book through writing the book, Joyful Eating The week that I...
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Ditch Food Rules Blog Food and Emotion

Man-Up and Eat Quiche

Warning: This blog intends to express how gender norms influence food choice, not to portray gender as binary. Apologies for...
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Diet Mentality Blog Debunking Diet and Nutrition Myths

9 Ways to Reveal a Diet-in-Disguise

Although many healthy lifestyle programs state, ‘it’s not a diet’, the belief that being overweight is unhealthy remains. It promises...
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Blog

Dieting to lose weight? Pssst…it doesn’t work.

In the associated article published in the Yoga Journal, I demystify myths about dieting. Read it here: Dieting to lose...
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Blog Food and Emotion

Free yourself of the fear of judgement

A fear of judgement can influence our relationship with our body and food. In the book, Joyful Eating, I dedicate an...
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Blog Debunking Diet and Nutrition Myths

Should you do a cleanse or detox to ‘refresh’ for the New Year?

Going on a cleanse can be appealing in the New Year. It can symbolise renewal and a fresh start to...
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Diet Mentality Ditch Food Rules Blog Debunking Diet and Nutrition Myths

Diets don’t work, but this one does (NOT)

In my pursuit to help people embrace a nonrestrictive and enjoyable way of eating, I frequently explain why diets don’t...
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Diet Mentality Blog Debunking Diet and Nutrition Myths

Food addiction: fact or fallacy?

An increasingly popular theory is that food is addictive. Some popular diet and health proponents declare that sugar acts as...
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Mindful Eating Blog

Eating in the moment Mediterranean style

Sardinian’s robust health is not only the result of the foods they eat—cereals, vegetables, fruits, legumes, nuts, olive oil, wine,...
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Ditch Food Rules Blog Debunking Diet and Nutrition Myths

Swallowing nutritional science in pursuit of good health

It's no wonder that we are uncertain whether we can trust nutritional science given the bombardment of information about what...
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Mindfulness Blog Personal Reflections

How the practice of acceptance differs from gratitude

Many self-help gurus talk about the value of a gratitude practice. They suggest that if we express gratitude for the...
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Joyful Eating Mindful Eating Blog Personal Reflections

Joyful Eating: The Book

Note: this blog was originally published 12th March 2018 while I was working on the first draft of Joyful Eating,...
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Blog Personal Reflections

MyOtherhood: accepting childlessness by consequence, not choice

I want to share with you my journey to accepting my childlessness, which was not by choice. I hope that...
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Blog Debunking Diet and Nutrition Myths

Spilling it: what you need to know about juice cleanses

‘Drink to health’ is a saying that is centuries old. Yet for some they are no longer clink glasses filled...
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Mindful Eating Ditch Food Rules Blog Food and Emotion

Why am I eating like this is my last slice of tiramisu ever?

How did I stop eating like it was the last slice of tiramisu I'd ever have, that is overeating when...
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Blog Food and Emotion

Are you too busy being healthy that you forget to enjoy life?

The pursuit of finding the 'right' diet and to eat 'healthy' can become unhealthy if it becomes an obsession and...
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Blog Debunking Diet and Nutrition Myths

Sweet relief from sugar detoxing

Sugar has been labelled a dietary villain and cause of many of our health concerns. Yet, is it possible to...
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Ditch Food Rules Blog Food and Emotion

Eat with childlike curiosity

Children intuitively know what and how to eat. Yet we lose the curiosity and intuition with food by adulthood due...
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Blog Personal Reflections

Poem: She is

Where did she come from? How did she get here? She is not who you want to be seen with....
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Mindful Eating Blog Food and Emotion

Blissful satiation: eating till your stuffed

Wanting to eat it all or not feeling satisfied until we're stuffed is the result of restriction and deprivation of...
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Mindful Eating Blog Food and Emotion

The sensory experience of eating without sight: dining in the dark

For years I've wanted to experience dining in the dark I wanted to experience how food smelt, tasted and felt...
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Mindful Eating Mindfulness Blog Food and Emotion

How wine tasting can help us find our ideal diet

Drinking wine requires the engagement of more senses than simply your taste buds. It requires the engagement of sight; to...
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Mindful Eating Blog Food and Emotion

Do you mindlessly eat throughout the day?

Mindless eating seems to be a common issue in our modern society. We mindlessly eat as we rush out the...
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Blog Food and Emotion

Justifying your eating

Have you justified your eating to your dining companions, waiting staff or complete strangers because you feel guilty or ashamed...
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Ditch Food Rules Blog Food and Emotion

The last supper effect

Have you ever decided or declared that the diet starts on Monday, then find yourself justifying having the large mains serve rather...
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Blog Personal Reflections

Honouring my future self… now

How did I break through perfection and finally publish my own book? After reading the immensely enjoyable and inspiring Big Magic:...
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Blog Food and Emotion

Diets fuel our hunger

Do you feel insatiable hunger when on a diet? You're not alone. The way most diets work is through requiring...
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Blog Food and Emotion

The dieting seesaw

If we consider our relationship with food as a diet seesaw, what is most enjoyable is when we achieve a...
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Blog

Resistance to seek support

There are many reasons we may resist support based on our beliefs and past experiences. Keep looking for those health...
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Blog Debunking Diet and Nutrition Myths

Sorry, I can’t help you diet

Last week after a round of email ping pong with a client I explained to her that I could not...
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Mindfulness Blog Food and Emotion

Open the door to your senses

Can we arrange foods in our diet in a similar way to flower arranging? That is, by allowing our senes...
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Ditch Food Rules Blog Debunking Diet and Nutrition Myths

Get real, end the diet restriction

How can we achieve balance in our diet and end the diet restriction? Diets are devised either to restrict calories...
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Mindful Eating Blog Food and Emotion

Putting the brakes on high speed eating

In our busy lives, fast food and eating on the run is such common and accepted behaviour. We consider food...
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Mindfulness Blog Personal Reflections

Experience joy here, now

I wrote this poem, The Birds Calling, as a reminder to be present now and enjoy each moment of your...
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Mindful Eating Blog Food and Emotion

Finding Pleasure in Mindful Sips of Wine

You just have to open a diet book or fitness magazine to discover that the calories in the alcoholic drinks...
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Mindful Eating Blog Food and Emotion

Secret Eating, Exposed

Recently my husband had me in fits of laughter as he confessed to me his secret eating. Not that it...
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Blog Personal Reflections

Aiming for the elusive end of the rainbow

I envisage striving for weight loss goals like trying to obtain the elusive pot at gold at the end of...
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Mindful Eating Blog Debunking Diet and Nutrition Myths

Imagine a Diet Free Culture

Imagine a diet free culture where we could enjoy time out with friends and family without justifying our food choices...
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Blog Food and Emotion

Honour Your Hunger

It's possible that we're eating when we're not hungry due to external influences. How do we honour our hunger in...
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Joyful Eating Mindful Eating Blog Food and Emotion

Savouring Every Mouthful

Plate up your food and eat away from distractions to savour every sight, smell, taste, sound and feel of the...
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Ditch Food Rules Recipes Desserts & Sweet Snacks Blog

Vegan Dark Chocolate Recipe

A vegan dark chocolate recipe that is so easy, it means that chocolate is only ever a recipe away! Since...
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Mindful Eating Mindfulness Blog Personal Reflections

Finding peace at the cafe, not the meditation room

Can mindfulness be applied to any activity, including sipping a latte in a cafe? Allow me to share my perspective....
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Blog

When is the right time to start adopting healthier eating behaviours?

The New Year is three months in, yet unlike past years when people jump on their New Year’s resolutions with...
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Ditch Food Rules Blog

I am a nutritionist, not the food police!

My sister used to joke, when we'd indulge in something that's perceived as unhealthy, that we needed to call the...
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Blog Personal Reflections

Am I good enough to be your nutritionist? My internal question.

I am not good enough. I am not worthy. I am nobody special. What do I have to offer that...
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Blog Food and Emotion

Trust and listen to your ‘inner nutritionist’

If we've had struggles with our weight or well-being, we can wonder whether there is something wrong with our bodies...
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Mindful Eating Ditch Food Rules Blog Food and Emotion

Breaking the ‘rules’: starting your meal with dessert

Break free of diet rules and eat in a way that honours your body. I recall a time I went...
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Joyful Eating Blog

Welcome to Joyful Eating Nutrition in 2017

In 2016 I had little time to nurture my passion for Joyful Eating, as I was completing other endeavours. I...
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