This is Your Body

This is Your Body Adding a sprinkle of joy and body celebration into nutrition.

Did you know that there isn’t a universally agreed definition of ED recovery? Not surprising given we all come to recove...
10/10/2025

Did you know that there isn’t a universally agreed definition of ED recovery? Not surprising given we all come to recovery from different lived experiences, perspectives, and at different times in our lives.

For some, recovery looks like ultimate food freedom, for others it looks like reconnecting with family and culture, and for others it is when they establish new coping strategies that don’t involve food and their body.

The common misconception about recovery is that once you are recovered you will never experience any further challenges with food and body image… and that’s just not the case (sorry)!

Some days your mind will revert back to old coping strategies, you will be hypercritical of your appearance and you will have to really push past the voice in your head that is trying to dictate your food choices.

When these things happen it can be easy to think that you have made no progress, but you have. Recovery is an active choice to choose a different way of coping. Recovery is having the ability and strength to take that alternative path. Recovery is a choice we make every day because we know that our lives are so much richer for it.

If you’re in the trenches of it now, please know that you’re not alone, we will list some resources you can go to for support in the comments below.

💥 The Health Effect is back next Friday with more ways to quiet the wellness noise and foster a positive relationship with your body!

✨ Follow .thomas to keep up with the latest drops from our collaboration mini series!! You can also check out our websites for extra tips and resources.

“when does a meal plan turn into a diet?” A parent asked me this question last night after an information session I ran ...
09/10/2025

“when does a meal plan turn into a diet?”

A parent asked me this question last night after an information session I ran with my mum.

It’s a really big question and I don’t want to label plans as ‘good’ or ‘bad’ because it’s not that clear cut. For some, meal plans can be a really helpful tool to support them to make sure they’re eating enough, For others, meal plans are a source of restriction.

If I had to answer, there is one thing that I think takes a meal plan from being something helpful to a cause for concern and that is the inability to be spontaneous.

When a plan doesn’t create space to go out for dinner, catch up with friends, eat a piece of cake or order takeaway after a big week then it might be time to reconsider if this is something worth keeping.

Start by breaking the plan once a week, then try a few times a week and then once a day to get yourself used to the uncertainty. This also provides an opportunity for you to trust that your body is going to know what to do with the food you eat.

It’s a simple first step, but it can make a big impact long term

I hope this helps if you’re struggling with this at the moment ✨
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We’re taught from so many messages around us that we should feel ‘bad’ for certain foods that we eat and ‘good’ if we ea...
02/10/2025

We’re taught from so many messages around us that we should feel ‘bad’ for certain foods that we eat and ‘good’ if we eat others.

Children and teens soak up this information and can use it to create lists of foods they are allowed to ‘daily’, ‘sometimes’ and ‘only on special occasions’. When a food is eaten outside of these prescribed times, inevitable the feeling that follows is guilt.

If this is something your teen has expressed to you, here are five steps you can follow to support them:
1. Validate how they feel
2. Get curious about why they feel guilty
3. Invite them to challenge the feeling
4. Provide a helpful reframe
5 Hold space

For more info, you read the carousel above
I also offer one on one support for teens moving through food guilt in my one-on-one program Body Bop, comment BOP to learn more 🤗

Also, please practice some self-compassion if you have ever expressed food guilt in front of your teen. You were taught in the same way they were. It’s not your fault and there are steps you can take to support them in moving forward ✨
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September recipe round up 🥑🥩🥙🥗🫒I have made some very easy and delicious plates of food this month and I want to share it...
28/09/2025

September recipe round up 🥑🥩🥙🥗🫒

I have made some very easy and delicious plates of food this month and I want to share it with you as we head into October this week (!!)

For me it is all about simplicity with a touch of something fun!

I tend to rotate between chickpeas, chicken, tofu and butterbeans and then get creative with the sides to pack in as much colour, texture and fibre as possible!!

The fun element is a sprinkle of seeds, some sundried tomatoes, a new veg I’m trying... it’s just a little something to keep it interesting (well... at least interesting to me!)

The last thing I’ll add is that not all my meals are colourful and loaded with fibre. Sometimes I have toast with peanut butter for dinner and call it a day and that is more than good enough for me. All we can do is our best with the time and energy we have

If you want any of the recipes, just let me know in the comments or send me a DM and I’ll happily send it over! 🤗🤗
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When we’re growing up, we’re taught that our appearance is really important.We’re taught how we can change the way we lo...
26/09/2025

When we’re growing up, we’re taught that our appearance is really important.

We’re taught how we can change the way we look to meet the beauty ideal.

And, most crucially, we’re taught that the way we look is completely within our own control… and that’s not true.

We know that our genetics make up so much of how we look, and we have far less control than we’re led to believe.

More importantly, who says that the way we look is the most important thing about us anyway?

Okay… lots of people and brands tell us we’re not good enough, but are we really going to let them limit us and hold us back from accepting ourselves just as we are?

The kind of person we are, our creativity, the unique perspectives we bring, the way our body can move, and the way we make people feel, are of much higher value

In case you need the reminder today - You are allowed to accept yourself, just as you are 💫

💥 The Health Effect is back next Friday with more ways to quiet the wellness noise and foster a positive relationship with your body!

✨ Follow .thomas   to keep up with the latest drops from our collaboration mini series!! You can also check out our websites for extra tips and resources.

I’m a clinical nutritionist that works with teens and I’m forever coming up with creative ways to inspire them to ADD mo...
25/09/2025

I’m a clinical nutritionist that works with teens and I’m forever coming up with creative ways to inspire them to ADD more to their plate! 🥒🍓🍑🥝🫐🍅🥭🌽🍏🍒🌽🥬🍆🍍🍊

My hope is that this post inspires you to get creative too so you can share in the joy, prep and fun that comes with building plates with lots of colour and texture 👩‍🍳

Here are five things you can do to increase your family’s intake of plants:

1. Add in one serving of fruit to your breakfast: This could be adding some banana to your weetbix, making a smoothie, mixing some frozen berries into porridge or eating a date filled with peanut butter as you walk out the door.

2. Add a few tablespoons of nuts and seeds to one meal a day: This can look like seeds on avo toast, sprinkling sesame seeds on your broccoli, adding some nut butter to your curry, or even having some nut butter on a rice cracker after school.

3. Add in one type of bean or lentil in each week: Rinse and drain a can of chickpeas or beans and add it into taco mince, bolognese, salads and stews. You could even just have some veggie sticks and hummus on the table before dinner, keep it simple!

4. Mix up one of your whole grains every week: Try adding some quinoa, wholemeal pasta, spelt pasta, sourdough bread, buckwheat kernels and oats in where you can.

5. Drink more water: This is really important for the absorption of nutrients (and helping us go to the bathroom too!)

Find this helpful? Be sure to save this one to refer back to on the weeks you’re a little stuck 🤗
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