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Balance and Bite

✨Weight Inclusive | HAES | Intuitive Eating
💃🏻Helping Women Ditch Diets and find food satisfaction
✨Book a free 15 min discovery call👇🏻

26/09/2025

Food 🫱🏽‍🫲🏻 Executive function - Here’s why👇

Scroll across and discover why everyone’s banging on about nutrition for ADHD brains 🧠

Comment 🌶 and I’ll tell you more about Neurospicy & Nourished (the only dedicated ADHD nutrition membership)

Erin x

22/09/2025

Women with ADHD you need to know this👇

Especially if you’re struggling with binge eating, poor executive function, trouble concentrating or brain fog 🧠

✨ Eat regularly!

That’s right. It’s not about what to eat or which supplements to take it’s about getting back to the basics of nutrition and ensuring your body is getting enough.

While it’s the MOST important nutrition advice every women with ADHD needs to know

Many women with ADHD forget to eat, don’t feel hungry or struggle deciding what to eat 😓

If that’s you, here’s what I recommend👇

1. Use a meal reminder app (Eatwise if my favourite)

2. Keep snacks in your bag so when the alarm goes off you have something nearby ready to eat

3. Put sticky notes with the word “EAT” around your house, in your car, or on your desk or monitor at work

4. Use my NO-PREP meal plan to help you save time & money on food planning and shopping

👉Comment the word PLAN and I’ll send you a free copy

18/09/2025

Did you know this? 👉The key to better energy, focus and executive function is ….

Eat balanced meals & snacks (with protein, carbs, fibre & fat) more often!

But that’s so much easier said than done with an ADHD brain, right? 😓

So here’s my top 7 items to add to your shopping basket if you hate cooking, shopping and prepping food🌮

But you want more energy, focus and better executive function👌

From a Binge eating dietitian & fellow ADHDer

Want more ideas? My no-prep meal plan will change your life

👉 Comment the word PLAN and I’ll send you a copy for free

Erin

13/04/2025

Are you making this common mistake?👇

Not having enough food options in the house.

And look, I get it - life gets busy, grocery shopping can feel like a whole event, and sometimes you open the fridge to a sad, barren wasteland of expired lettuce and that one random condiment you forgot you even had.

But here’s the thing: When you don’t have satisfying, easy-to-reach foods available, it’s only natural to find yourself feeling out of control around food later on.

It’s like setting yourself up for a game of “what’s the quickest thing I can eat right now?” which usually means whatever you can scrounge up, feel guilty about, and then end up eating more of because you’re still hungry.

That’s why one of the most powerful activities I do with clients is creating a Non-Negotiable Shopping List - those foods you hope are always in reach.

Not because they’re “superfoods” or part of some perfect eating plan, but because they’re foods you genuinely enjoy and that make eating feel easy and satisfying.

From cheese for late-night snacks (straight from the block, no shame) to Up & Go (my MVP 💪) for those “I’m too busy for breakfast” mornings, having go-to foods you actually like can make a massive difference.

The goal?

To make eating feel so straightforward and stress-free that you’re not spending your entire day thinking about what you should eat.

Because newsflash: food is supposed to fit around your life, not be your life.

What foods would you add to this list?

Drop your must-haves below! ⬇️

I love hearing what your go-to foods are - especially if they’re the kind of things diet culture usually gives the side-eye.

Erin x

09/04/2025

If you’re not measuring success by weight loss… what are you measuring it by?

In The Co-Pilot program, we’re done with the scale dictating our worth (and success)
 Instead, we’re looking at REAL progress that’s sustainable

I ask my clients 20 questions before and after the program so you can see the difference in  
Food & Body Shame: How much guilt and judgment are running the show? Emotional Eating: How often are you turning to food to cope or check out? Body Connection & Trust: Are you actually listening to your body’s signals? And trusting them?Desire to Nourish: Do you even want to eat foods that feel good and energise you?

When women start my program they are here …
 😓 Emotional eating feels constant. 😓 Body trust? Pretty much nonexistent. 😓 Food shame and guilt? All day, every day. 😓 Wanting to eat fruits, veggies, or move your body? Not exactly top of the list.

And after 12 weeks …
✨ Emotional eating feels rare and manageable. ✨ You trust your body and actually listen to what it needs. ✨The guilt and shame? Practically gone. ✨ And the wildest part? You actually want to eat foods that make you feel good.

THAT’S what success looks like.

Doors to my Co-Pilot program are officially OPEN for the 2nd time this year! 🔥

I’m looking for five brave, open-minded women who are DONE with food ruling their life and ready to feel in control again.

Comment “Pilot” and I’ll send you the link to book a quick call and see if it’s a good fit for you.

Erin xx

07/04/2025

The Co-Pilot is officially open 🥳👏

For the second time this year I’m welcoming a handful of brave and open-minded women!

Ready to finally feel calm, free, and in control around food?

You can’t afford to miss this👇

12 weeks of personalised support designed for sustainable results:
 ✅ 6 x 1:1 coaching sessions with me, Erin. Judgement free, tailored support to help you ditch diet culture and heal your relationship with food.
 ✅ 6 x group sessions with other incredible and supporting women who get it. You’re not alone in this!
 ✅ Over 30+ hours of practical, non diet and intuitive eating lessons - from navigating bad body image days to meal planning with AI. No fluff. No cookie-cutter diet plans.

✅Access to a small private community of like-minded women who are your secret weapon to healing your relationship with food and your body - the MVP of this program!

Here’s what you’ll learn over 12 weeks
 ✨Ditch diet culture and finally break free from the all-or-nothing cycle.
 ✨Reconnect with your body’s natural hunger and fullness cues - no more second guessing yourself.
 ✨Rewrite the food rules that keep you feeling stuck.

✨Cope with emotions without turning to food (even on your hardest days).
 ✨Build a gentle, sustainable approach to nutrition and movement that actually feels good.
 ✨Increase body respect and satisfaction—because you deserve to feel at home in your body.

This is sooo far from the restrictive diet plans you’ve tried in the past 🚫

This is an immersive, 360 and transformative program using the principles of intuitive eating to help you make peace with food and your body.

Imagine waking up feeling calm, free, and excited about food. Not obsessing. Not feeling guilty.

Just... free.

Let’s make that a reality👇

👉 Spots are limited. DM me ‘CO-PILOT’ to set up a quick call or hit the link in my bio to join.

Erin x

01/04/2025

Imagine this👇

You wake up feeling calm and in control around food.

You’re not stressing about calories or fighting the urge to binge.

Food is just… food.

You enjoy a meal without guilt.

You make choices that feel good - not because they’re “right” or “wrong,” but because they actually feel good to you.

You’re free from the all-or-nothing cycle.

You’re free from food rules and constant overthinking.

You feel energised, empowered, and free.

That’s what Unlock Food Freedom is all about.

It’s a 6-week self-paced course designed to help you break free from binge-restrict cycles, feel calm and in control around food, and make eating feel simple again.

Ready to feel free?

Drop “FREEDOM” in the comments and I’ll send you the link with a special offer.

Erin x

25/02/2025

Let’s talk food cravings👇

You ever find yourself standing in front of the fridge at 9PM with an intense craving for something sweet or salty? Something “naughty”?

You’re not hungry, but you just need something?

I hear this all the time (and this used to be me - errrynight 😓)

Here are the 3 biggest mistakes I see people make when they get a food craving at night (or any time of the day) and what to *TRY* instead 👇

🚫Mistake #1: Resisting the urge. You tell yourself “No, I don’t need this.” “I should just drink water.” “I have no willpower.” But the more you fight the craving, the stronger it gets. (Ever notice how ignoring it just makes it impossible to think about anything else?)

🚫Mistake #2: Reacting instead of responding. You feel the craving and immediately go into screw it mode. Before you even realise it, the snack is gone, and now you’re feeling guilty. But cravings aren’t random—your body is trying to tell you something.

🚫Mistake #3: Thinking willpower is the answer. If willpower was the solution, you wouldn’t be here, right? Cravings aren’t about self-control. They’re usually a sign that something deeper (hunger, restriction, emotions) needs attention.

WHAT TO TRY INSTEAD?
 👌Neutralise the craving. Instead of panicking, remind yourself it’s normal to crave food - especially at night when you’re tired, over or under stimulated or (insert other emotion here)
 👌Don’t fight it. The craving itself isn’t the issue. It’s the instant tug of war, resisting and fighting the urge that makes you feel stressed, guilty, and exhausted.
 👌Respond, don’t react. Before grabbing the snack, pause. Ask yourself: What do I actually need?Sleep? A hug? Entertainment? Can you give yourself this? No. Grab some food - no judgement.

Late-night cravings are NOT the enemy

But how you respond is the difference between feeling in or out of control 👏

💬 COMMENT or DM me the word “UNLOCK” if you want to learn my step-by-step Food Freedom Formula & finally take back control over your cravings!

23/01/2025

Feel like binge eating is your fault?

Spoiler - it’s not.

Binge eating isn’t a reflection of your willpower or your character

It’s a symptom of your body trying to cope, even if it’s in a way that feels overwhelming or out of control.

Maybe you’ve spent years ignoring hunger cues, managing stress through food, or navigating impossible food rules. Maybe food has felt like the only way to escape when everything else feels too hard.
But here’s the truth: you don’t need fixing.
 What you need is understanding.

When you start to meet your body’s needs—whether they’re physical, emotional, or mental—you can break the cycle without guilt or shame.

✨ Start with this question: What does my body really need right now?

Save this post as a reminder that binge eating is a response, not a failure.

07/01/2025

Ready to make 2025 the year you finally stop hating your body and learn to trust it again?

Click the link in my bio to book a free call and see how I can help you ditch diets (finally), boost self confidence + take back power over food 🍫🍟

Address

100 Melbourne Street
Melbourne, VIC
3000

Website

https://balanceandbite.com.au/, https://balanceandbite.com.au/binge-brain

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