Erin O'Neill - Accredited Practising Dietitian

31/12/2022

Happy New Year 🥳

I hope 2023 is filled with happiness, health and prosperity for us all. XX

11/10/2022

🇫🇷 Super Simple French Toast 🇫🇷

French toast is a decadent breakfast that’s usually reserved for special occasions or as a weekend treat.

But what if I was to tell you that I have a french toast recipe that’s so simple (and low in calories) that you can enjoy it any day of the week?

With just 4 ingredients and taking 2 minutes to cook, this french toast recipe is a winner in my books 🏆

I like to serve it was fresh raspberries and maple syrup, but you can also top it with nuts, shredded coconut, nut or seed butter, or even cottage cheese - the choice is yours!

Click the link to grab the recipe and try this yummy breakfast treat for yourself!

With just 4 ingredients, this simple french toast recipe is also low in calories so you can enjoy it any day of the week.

10/10/2022

We all know life doesn’t always go to plan - which is why it’s also a good idea to keep your kitchen stocked with staples.

Having plenty of nutritious options in your fridge, freezer and pantry will ensure you can quickly and easily whip up a nutritious meal, without resorting to expensive takeaway.

It also allows you to stock up on the foods you use regularly when they’re on special, which can make save you a lot of money over time 💸

Staples includes things like:

🟠 Rice
🟠 Pasta
🟠 Cous Cous
🟠 Wraps/tortillas
🟠 Wholegrain crackers
🟠 Frozen veggies
🟠 Salmon fillets
🟠 Baked beans
🟠 Canned tuna
🟠 Canned kidney beans or mixed beans
🟠 Lentils
🟠 Evaporated milk
🟠 Olive oil
🟠 Peanut oil
🟠 Soy sauce
🟠 Tomato paste
🟠 Curry and chilli powder
🟠 Dried herbs and spices

To find out how I turn these staples into quick and healthy meals, click the link and read my latest blog:

In it, I share my top tips for eating healthily on budget and why eating nutritious and satisfying food doesn’t have to be expensive.

Healthy eating on a budget is something anyone can do. Here are my top tips for saving money on food without sacrificing your health.

07/10/2022

Hi! I'm Erin O'Neill.

I'm an Accredited Practising Dietitian and I work with busy professional mums who want to feel attractive, comfortable and confident in their body but have no idea how to make that happen without going on another diet.

You just want to be able to wear clothes that make you feel good, have more energy, set a good example for your kids, have a healthy relationship with food and not feel guilty when you eat something that tastes good!

I provide personalised 1:1 guidance and support via once-off 60-min. consultations or my Eating Made Easy Program.

I also have an End Emotional Eating program, designed to help you become aware of and overcome your emotional eating triggers and learn how to stop using food for comfort. Because let’s face it – you can’t lose weight without first getting to the real cause of your overeating.

And finally, I’ve just launched my Conquer Your Cravings min-course, designed to help overcome your food cravings and develop healthier snacking and eating habits.

You can find out everything you need to know about working with me at https://erinoneillapd.com

06/10/2022

As a dietitian, I hear lots of myths about weight loss - and there’s one in particular that really drives me crazy:

👉“It costs a lot of money to eat healthily and lose weight.” 😣

People sometimes think that healthy eating involves buying special foods from health food stores or expensive organic fruit and vegetables at the shops.

And while of course you CAN do these things – they’re definitely not a prerequisite for eating well.

The truth is, nutritious and satisfying food doesn’t have to be expensive.

And healthy eating on a budget is something EVERYONE can do.
It’s something I explore in my latest blog: Healthy eating on a budget: how to lose weight without breaking the bank.

In it, I share my top tips for eating healthily on a budget so we can bust this myth once and for all! 👊

Click the link to have a read, then let me know what you think in the comments!

Healthy eating on a budget is something anyone can do. Here are my top tips for saving money on food without sacrificing your health.

21/09/2022

🥥 Coconut Chickpea Blondies 🥥

Whether you’re popping them in lunchboxes or making them for a special treat, slices are a go-to favourite for many busy mums.

And if you’re looking for a healthier alternative to the usual high-calorie, high-sugar versions, I highly recommend you try these Coconut Chickpea Blondies.

Made with chickpeas instead of flour, this healthy slice is easy to make and will really hit the spot when you’re craving something sweet 😋

Enjoy them yourself AND give them to the kids – they’re so tasty they probably won’t even realise they’re good for them!

Click the link to grab the recipe and try them for yourself!

These Coconut Chickpea Blondies are a healthy slice alternative that will really hit the spot when you’re craving something sweet.

19/09/2022

Of all the meals you eat in a day, dinner is often the one that’s most challenging if you’re a mum who’s trying to lose weight.

It’s the end of the day, you’re tired, the kids are cranky, and you just need to get something on the table, STAT.

You might have searched online and found some healthy dinner ideas – but what you really need are things that are quick and easy to make – AND that everyone will eat.

Because while you’re up for trying new things, you’re definitely NOT up for spending hours in the kitchen only to have the kids refuse to eat what you’ve made 😡

I know this challenge well because I’m a mum too – which is why I’m excited to share my top 10 healthy dinner ideas the whole family will love.

These are all meals my own family (including my 13-year-old and 11-year-old) regularly enjoy, and they all get my dietitian’s seal of approval!

Click the link and then let me know in the comments which one you’re most excited to try!

Looking for healthy dinner ideas for weight loss? Here are 10 of my favourites that the whole family with love.

15/09/2022

As a mum, one-pot meals are my best friend 💕

They usually don’t involve a complicated recipe (you basically just chuck everything in a pot and cook it) AND there’s minimal washing up (winning!).

And if this sounds like your idea of heaven, you’ll love my One Pot Taco Pasta recipe.

It’s one of my favourite dinner options because I LOVE mexican food.

It also goes down really well with my family because it has ✅ pasta for the kids and ✅ meat, which makes my husband happy.

It also has black beans, so it’s a great way to get your family eating one of their two recommended legume serves per week, plus a serve of veggies.

And if they don’t gobble it all up on you, there might even be some leftover for you to enjoy for lunch the next day!

Want more healthy dinner ideas like this?

Then click the link and read my brand new blog post: 10 healthy dinner ideas the whole family will love.

These dinner ideas are all things that my own family (including my 13-year-old and 11-year-old) regularly enjoy, and they all get my dietitian’s seal of approval! 🏅

Looking for healthy dinner ideas for weight loss? Here are 10 of my favourites that the whole family with love.

14/09/2022

You spoke 🗣 and I listened 👂

Overwhelmingly, cravings are the area you've told me you're struggling with right now.

You know what you eat plays a big role in helping you lose weight and you spend the first half of your day “being good.”

BUT...

Then mid-afternoon comes and you start to feel sluggish and in need of a break from work so you find yourself staring into the fridge looking for that sugar fix.

Or, after you’ve finally got the kids to go (and stay) in bed you sit down to relax for the first time all day and your thoughts turn to chocolate, ice cream, lollies, or basically anything sweet.

Then you feel guilty and ashamed because you feel like a failure who has no willpower. But you tell yourself you’ll make up for it by “being good” again tomorrow. And the cycle starts again.

Sound familiar? I hear this from so many mums! They’re stuck in the eat-repent-restrict cycle.

I know you probably think that skipping meals and “trying to be good” will help you lose weight, but it’s actually doing the opposite.

See, your body doesn’t know the difference between intentional dieting and starvation. It just sees starvation. And it’s programmed not to starve to death. The problem is, when you restrict yourself during the day, your body drives you to make up those calories (and more) later on. This strong biological urge makes you think you’re a failure who has no willpower.

It’s a vicious cycle that I help my clients break. And I want to help you too.

So I created an online self-paced mini-course called CONQUER YOUR CRAVINGS to help you to... well, do just that!

With my 3 step plan for conquering your cravings, you'll no longer lay in bed at the end of the day recalling all the things you ate and how you’ll do better tomorrow.

✅Understand your food cravings.
How to work out if you’re craving snacks because you’re hungry or if there is another reason.

✅Choose healthier snacks.
Learn what makes a healthy snack, and how to identify when and what you should eat.

✅Prepare satisfying snacks.
How to combine snack foods to create delicious and satisfying snacking options

+ These AMAZING Bonuses✨

➕Healthy Snacking PDF Guide
➕20 Delicious Snacking Recipes
➕Satisfying Snacks Shopping List
➕Master your Meal Planning PDF Guide
➕5 Day Balanced Meal Guide
➕How to Read Food Labels Guide

For the next 2 weeks only I'm offering all of this value for just $7!😲

(Then the price will go up to $47)

If you want to say goodbye to the guilt and shame and overcome your cravings once and for all then go ahead and sign up here: https://erinoneillapd.com/conquer-your-cravings/

Then all that's left to do each night is enjoy your uninterrupted couch time (without the side of self-loathing).😊

A self paced mini course designed to help you conquer your food cravings and develop healthier snacking and eating habits

08/09/2022

🐟 Tuna Bean Salad 🐟

Lunch can be a tricky meal for busy mums.

You want to eat something healthy, but it also needs to be quick, easy and filling.

And if you’re looking for an alternative to a boring old sandwich 👎, you’ll love my easy peasy and delicious Tuna Bean Salad.

Bursting with flavour and nutritious ingredients, this salad is easy to throw together when you’re short on time.

Simply mix your veggies, tuna and beans with a simple vinegar and mustard dressing, and you have a delightful lunchtime option that’ll keep you satisfied AND energised as you go about your day.

Click the link to grab the recipe and try this yummy lunch idea for yourself!

This tuna bean salad is a fantastic lunchtime option that’s healthy, easy to prepare, and tastes amazing too.

31/08/2022

🟧 It's last call over here! 🟧

In just a few hours, I'm shutting the door to End Emotional Eating.

At 11.59 pm AEST, the page where you can get it is coming down, and the next group program isn’t opening until summer.

🅻🅰🆂🆃 🅲🅷🅰🅽🅲🅴
Get it while there's still a few hours left!​

==> https://erin-s-school-98ba.thinkific.com/courses/end-emotional-eating

As one final reminder, here's what you'll get when you jump in before the deadline:

𝗟𝗘𝗦𝗦𝗢𝗡 𝟭: 𝗔𝗺 𝗜 𝗵𝘂𝗻𝗴𝗿𝘆?
Distinguish between hungry and non-hungry triggers so you feel more in control of your eating behaviours;
Learn how to rate your hunger

𝗟𝗘𝗦𝗦𝗢𝗡 𝟮: 𝗪𝗵𝗮𝘁 𝗮𝗺 𝗜 𝗳𝗲𝗲𝗹𝗶𝗻𝗴?
Identify underlying feelings and how these feelings may trigger the need to cope by using food

𝗟𝗘𝗦𝗦𝗢𝗡 𝟯: 𝗪𝗵𝗮𝘁 𝗱𝗼 𝗜 𝗻𝗲𝗲𝗱?
Identify what you really need in those times when you want to eat even though you aren’t hungry and your body doesn’t need any nourishment

𝗟𝗘𝗦𝗦𝗢𝗡 𝟰: 𝗛𝗼𝘄 𝗰𝗮𝗻 𝗜 𝗳𝘂𝗹𝗳𝗶𝗹 𝘁𝗵𝗶𝘀 𝗻𝗲𝗲𝗱?
Find a better way to cope.
Learn a better way to manage your feelings.
The workbook includes over 30 ideas and strategies to try instead

𝗟𝗘𝗦𝗦𝗢𝗡 𝟱: 𝗣𝘂𝘁 𝗶𝘁 𝗮𝗹𝗹 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿
How To Use This Framework Every Time You Feel The Urge

𝑩𝑶𝑵𝑼𝑺 #1: Cultivating Patience and Compassion with the Process
Get yourself in the right mindset right from the start

𝑩𝑶𝑵𝑼𝑺 #2: How To Stop Emotional Eating Before It Starts
Strengthen your coping mechanisms for dealing with your feelings

𝑩𝑶𝑵𝑼𝑺 #3: End Emotional Eating Workbook
All the worksheets, tools, checklists, notes and diagrams from the program as well as exclusive exercises to dig deeper into the causes and solutions to your unique emotional eating struggles. Basically everything you need to make this program as actionable as possible.

𝑴𝑬𝑮𝑨 𝑩𝑶𝑵𝑼𝑺 #4: The Healthy Snacking PDF Guide
To provided guidance on what to eat for those times when you know you’re hungry but you just don’t know what to eat.

𝑩𝑶𝑵𝑼𝑺 #5: Private Facebook Community

𝑩𝑶𝑵𝑼𝑺 #6: Weekly “Ask A Dietitian” sessions

Here's the link one more time if you want to get everything before it disappears ==>

https://erin-s-school-98ba.thinkific.com/courses/end-emotional-eating

See you inside!

26/08/2022

😱 JUST RELEASED: Healthy Snacking PDF Guide

Ask and ye shall receive!

I've been getting a lot of questions about snacking e.g.

"Does End Emotional Eating cover what to eat when you’re actually hungry? I know I’m hungry but I just don’t know what to eat!"

And you know what I said?

"YEP!"

Because if YOU need something to ensure your success? I'm going to make it!

So if the thought of knowing what to eat makes you feel overwhelmed, I've got you covered.

If you act now and join End Emotional Eating you'll secure the Healthy Snacking PDF Guide.

​Click here and get it now ===> https://erin-s-school-98ba.thinkific.com/courses/end-emotional-eating

See you inside!