Bite Wellness Consulting

01/19/2022

"Why can't I stop eating at night?"
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Sound familiar?
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Binge eating is a common experience people have, particularly at night time. The cycle tends to go:
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➡️ overeat at night ➡️ restrict during the day ➡️ overeat at night ➡️ repeat
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Swipe to learn more how snacking can help with binge eating and the benefits of incorporating snacks during your day
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01/17/2022

If you have focused on nutrition exclusively as nutrients you may:
- obsess about the food that you eat
- eat food you don't enjoy just because you *should*
- feel guilt and shame if the food you eat is "bad" for you
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That is why a balanced life requires a wider look at what nutrition is...
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🌱nutrients = the substances we get from food that are required by the body in order to function. In the absence of nutrients we may have an increased likelihood of certain diseases and may struggle with low energy, poor mood, digestive disturbances, and skin issues (to name a few)
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🌱pleasure = the level of enjoyment you derive from your food. Can you imagine what it would be like to just eat leafy greens the rest of your life? In the absence of pleasure you will crave foods that taste good and satisfy you.
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🌱 connection = how the food feels in your body during and after you finish eating it. Sure, someone can tell you that eating broccoli is good for you - but if it feels like sh*t in your body, then you probably shouldn't eat it. When you take time to connect, it can also help you realize when overeating foods leave you feeling terrible physically. Connecting with your body is a key ingredient for identifying what works (and doesn't work) for you.
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🤍 Save this post for the reminder you need about how you can approach nutrition for a balanced life
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01/14/2022

Feel like you can't stick to a "healthy eating plan?" You aren't alone. Many people experience a diet pendulum swing where they go from “clean” eating to rebound eating.
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Swipe to learn more about the diet pendulum swing and share with someone who might be feeling discouraged with their eating right now ♥️
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04/09/2021

Does the clock strike 8:00 pm and you find yourself rummaging through your kitchen for any snack you can get your hands on?

I will be hosting a FREE virtual talk on April 28 that will help learn learn what might be causing your late-night eating habits and what you can do about it.

Grab your ticket - spots are limited! Click the link to join!

https://www.eventbrite.com/e/beat-the-late-night-binge-nutrition-talk-tickets-149972101593

04/06/2021

Are you someone who feels like they can't be near certain foods without binge eating them? ⁠⁠
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If so, I'd like to introduce you to the habituation effect. The habituation effect happens when we are regularly exposed to a certain stimuli. Overtime, the novelty wears off. Think about riding a roller coaster. The first time you ride that rollercoaster you might be filled with emotion, scared, excited. After the ride you will say "oh my god! I can't believe I did that!" Now say you ride that same roller coaster 10 more times in the day, your reaction to the ride will probably be lack lustre. ⁠⁠
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The same phenomenon can be applied to food. When we restrict from certain foods, our desire for these "forbidden foods" can start to heighten. For this reason, when you finally get the chance to eat them you might have the feeling of being out-of-control and eating them in one sitting; not knowing when you will get the chance to indulge again!⁠⁠
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Counter to diet culture messaging, it is for this very reason that bringing in the "forbidden foods" into your diet more regularly can sometimes help with this all-or-nothing approach to eating. This might mean stocking your fridge / cupboard with the foods. At first this might be challenging and you might notice you do eat the food rapidly, but overtime this pattern will start to change. ⁠⁠
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It is important to be aware of mental restriction while eating the foods (i.e. telling yourself you "shouldn't") as this self-talk can play a role in emotional eating. ⁠⁠
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Know that introducing forbidden foods can be anxiety provoking for some depending on your relationship to food. Take your time and if possible get support throughout the process. You can learn a lot about yourself and your actual foods preferences throughout this journey!

01/21/2021

Life changing muffins coming right at ya 🤤⁠
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One of the biggest things I see with people is that they don't prepare for hunger. As a result of the messages we have received around food *avoid calories* *eat less* *suppress your hunger* we have a tendency of assuming we won't get hungry. The problem here is your physiology wins every time and at some point that stomach of yours is going to start grumbling. So the absolute best thing you can do is PREPARE for hunger with some really delicious snacks (i.e. these muffins). ⁠
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SO my friends, save this recipe, tag a friend who you know loves to bake (or loves snacks) and try out these absolutely deeeelicious muffins. ⁠
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These muffins happen to be vegan and gluten-free with added protein to keep ya going so if that is your preferred way of eating, they should suite your fancy. ⁠
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Dry Ingredients:⁠

- 2 cups oat flour (blend oats in blender to make the flour) ⁠
- 1/2 cup sugar ⁠
- 1 tsp cinnamon⁠
- 1/2 tsp baking powder⁠
- 1/4 tsp baking soda ⁠
- 2/3 cup chocolate chips or raisins ⁠
- 1/4 cup coconut flakes (optional) ⁠
- 1/4 cup crushed pecans or walnuts for topping ⁠
- pinch salt ⁠

Wet Ingredients: ⁠
- 2 ripe bananas mashed ⁠
- 2 flax eggs (2 tbsp ground flax mixed with 6 tbsp water)⁠
- 1/4 cup tahini⁠
- 1/4 cup melted coconut oil⁠
- 1 tsp vanilla extract ⁠
- 1/4 nut milk (or more if needed) ⁠
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Preheat oven to 350 degree F. Mix dry ingredients in one bowl and wet ingredients in another bowl. Stir in dry ingredients into wet ingredients. Pour into muffin tins. Top with crushed nuts. Bake in oven between 16-22 minutes (until lightly browned).

10/15/2020

Powerful words from a powerful author and poet Sonya Renee Taylor ⁠
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At what point did our expectations of our body become so high that we needed to apologize for being anything less than perfect. ⁠
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At what point did we start to connect being healthy with fitting a certain body type mold ⁠
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At what point did we start to become so self-critical that we are apologizing for who we are. ⁠
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Unfortunately, for many, this process of apologizing for how our body is starts at a young age. We begin to assess how if we looked differently, maybe, just maybe, we would be more accepted, more desirable, more...⁠
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There is a lot to unpack in this human experience that is Sonya captures in this one saying. ⁠
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But let's just start with this... today, today you can tell yourself that your body is not an apology.

10/05/2020

The 4-Week Meditation series starts this Wednesday!

Meet live every Wednesday at 8:00 am (PST) or if you can't make it live recieve a 24-hour recording to do at your own time.

A group that will keep you accountable for showing up, slowing down, and building your mindfulness.

Weekly mindfulness emails are also included.

Meditation and mindfulness have been scientifically proven to improve our ability to respond to stress, be less reactive, and more compassionate.

Registration closes TOMORROW. To join: https://www.bitewellness.ca/shop/guidedmeditationseries

P.s. Refer a friend and receive $20 off any future Bite Wellness service offerings

09/27/2020

There have been so many times in my life where I knew the one thing I needed was to slow down. To pause for just a moment and breathe. To give myself a little more space to reflect and reconnect with myself. But more often than not I would push this call aside - reasoning with myself that I just didn't have the time. ⁠
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Eventually, this pushing aside and ignoring the call to simply sit and breathe would catch up to me, and knock me to the ground. Showing up as overeating, lack of movement, moodiness, anxiety, and a racing-mind - it would be so clear that my mind and body had been asking for something that I had refused to give it. ⁠
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As the seasons change, and we naturally start to slow down, now is a wonderful time to turn inward. To listen to our bodies as we begin to reflect. To build inner tools for resiliency, compassion, and awareness. ⁠
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Instead of waiting until we get knocked down and no longer can ignore the call - perhaps leaning into slowness. ⁠
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On Wednesday, October 7, the Wednesday Guided Meditation Series (Fall 2020) starts. By joining you will receive a 30-minute guided meditation, mindfulness teachings, and accountability to help you build a regular meditation / mindfulness practice into everyday life. ⁠
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Registration is open now, to learn more and register: https://www.bitewellness.ca/shop/guidedmeditationseries

09/10/2020

The Health In Harmony Program starts this Tuesday, September 15 and you still have time to sign up. If you were thinking about joining, now is the time!

- work with a Certified Holistic Nutritionist
- weekly accountability
- proven tools
- inclusive supportive community

Heal your relationship with you food and your body

To sign up: www.bitewellness.ca/healthinharmony

09/09/2020

RECIPE ALERT ⁠😍
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Today I whipped up these deeelicious energy bites and I had to share them with you. ⁠
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I am a big fan of using tahini in my baking - it is a great alternative to peanut butter. ⁠
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These energy balls are sweet, full of protein, and will give you the energy you need to give you the pep in your step to get through the day. ⁠
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Oh, and did I mention they are SUPER easy to make. ⁠
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Here is how 👇⁠
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Ingredients: ⁠
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- 1 cup oat flour (simply blend your oats in a blender or food processor)⁠
- 1/2 cup rolled oats ⁠
- 2/3 cup shredded coconut⁠
- 1/2 cup tahini ⁠
- 1/3 cup honey ⁠
- 1/3 cup chocolate chips (or more if you are a mega chocolate fan)⁠
- pinch of salt ⁠
- 1 tsp vanilla (optional)⁠
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Put your ingredients in a bowl and mix away until blended. If they need more liquid try adding a bit more honey or tahini. If they need more dry, throw in some extra oats. ⁠
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You can put them in the fridge for 30 minutes to make it easier to roll them into little balls.⁠
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Keep in fridge and enjoy daily 🙃

09/08/2020

FREE download: 5 Ways to Reach Your Health Goals Without Dieting. Click here to download! http://eepurl.com/hcPBt9

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