Andrea CM Nutrition

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Andrea CM Nutrition

Andrea is a non-diet registered nutritionist (ANutr) who specialises in disordered eating, emotional eating and binge eating.

She can support you over a private 1-1 nutrition consultation. To work with Andrea visit her website at www.andreacmnutrition.com

08/03/2022

Many of us spend years trying to change our bodies to fit in with a narrow ideal of beauty aka. society’s thin ideal

We grow up believing that unless we’re thin, we aren’t worthy, therefore we must do all we can to shrink our bodies

We grow up learning that the shape and size of our bodies is the most important thing about ourselves - we are valued as bodies, not people

We are made to believe that there must be something wrong with us or that it’s all our fault for not losing weight

We are applauded and praised every time we lose weight even if we had to put our mental and physical health at risk in order to get there

We live in a fat-phobic society where people in larger bodies are stigmatized and shamed for their bodies in an attempt to “help” them be “healthier”

We are brainwashed to hate our bodies by a culture that prioritizes making money by preying on all of our insecurities - it was never about health

If you are currently struggling with your relationship with food and your body, my heart goes out to you. I really want to remind you that you are not alone, you are not to be blamed and regardless of your weight, you are worthy and deserving of support. You deserve to live a fulfilling and meaningful life💖

04/03/2022

Eating disorders (EDs) are serious mental health illnesses and in the UK alone it’s estimated that 1.25 million people suffer from an ED. It’s therefore crucial that primary healthcare providers are aware and fully trained to understand and spot the signs and symptoms of all EDs so that they can offer patients the support they deserve following a referral to specialist services.

As part of I wanted to clear up some common misconceptions around EDs that can help increase awareness and understanding so that people can access the specialist services and appropriate treatment they need.

02/03/2022

The concept of unconditional permission to eat is a key element in one of the ten principles of Intuitive Eating and is one that has gained a lot of popularity over recent years and that is misunderstood by many people. Contrary to some popular beliefs, unconditional permission to eat is not as simple as saying “eat all you want, whenever you want”. A key component in this process is body attunement – awareness around our body’s physical sensations

Tackling unconditional permission to eat involves removing foods from a pedestal and the labels associated with these foods (and any foods, whether these labels are positive or negative) so that we can start cultivating food neutrality and stop feeling guilty for eating foods we love. It also involves removing any compensatory behaviours evoked from eating certain foods, e.g. I can eat the cake if I go to the gym beforehand

Head over to my website to know more about how unconditional permission to eat can help you build a more positive relationship with food and remove the guilt associated with eating your favourite foods! 💃🏻

23/02/2022

I made these delicious french toasts over the weekend and I couldn’t not share the recipe with you guys, they were so perfect for a slow morning. Here are the details for this recipe, and please don’t forget to let me know if you get a chance to try them!

- 6 slices of soft bread (ideally a white variety or brioche)
- 2 whole eggs
- 1 cup of greek yoghurt
- a splash of milk (I used oat but you can use your fave)
- 2tsp cinnamon
- 1tsp nutmeg
- 1 scoop of vanilla protein powder
- 1 cup of berries
- 3 tbsp biscoff spread

Add all the ingredients (from the eggs to the protein powder) to a big mixing bowl (make sure it’s big enough to fit a slice of bread) and mix well until fully combined. Add a slice of bread and coat well on each side. Heat large pan with some butter and cook the bread for 2-3min on each side. Serve in a stack and add a dollop of biscoff in between each bread slice, top with the berries and enjoy!🍞🫐🍯

21/02/2022

I see this all-or-nothing mindset around food a lot in clinic - we either eat nothing or if we do, we may as well eat it all, and then we’re made to feel like we’re the failure for lacking willpower✋

Lemme tell you something, you are NOT a failure, it’s the nature of diets that fails you and makes you believe that you can’t be trusted around food so obvs you need as many food rules as possible to control what you can and cannot eat, right? And then of course, if you dare to break a rule, it’s because you lack willpower, so you better get right back to it (following the rules) asap❌

What happens next? The same cycle repeats, over and over again. Why? Because our body and mind don’t respond well to restrictive food rules and because through these rules we’re completely neglecting what our bodies need, a variety of foods, nourishment and enjoyment from foods we like🧁

Through the process of unconditional permission to eat the foods we like we can begin removing the excitement and special appeal associated with foods we haven’t allowed ourselves to have for years and over time, we will start noticing that we can finally trust ourselves around these foods without the fear of losing control💃🏻

If you are ready to reclaim your freedom around food in a way that feels comfortable and with the right support to feel empowered along the way, you can enquire now for 1:1 support (link in bio) or drop me a DM me to know more📩

15/02/2022

Food is not a prize to be earned, food is a basic human need required for survival.

Food is meant to be enjoyable not used as a means to punish ourselves.

Food is nourishment and satisfaction, not just fuel.

Food is not morally good or bad, some foods are more nutrient-dense whereas others are more flavorful and energy-dense, that’s all.

I encourage you to make food choices from a place of self-care rather than from a place of control.

And remember that all foods fit🧁

10/02/2022

Body image fluctuation are normal and can happen from day-to-day, or even within the same day. However, navigating difficult body image days can be tricky and emotionally distressing for many of us. Below you can find some of my top tips to help you deal with bad body image days💖

✨Practice body gratitude - write down a list of things you’re grateful for to your body. Think about what your incredible body allows you to do ever single day and be grateful for all your body has carried you through

✨Curate your social media feed - unfollow accounts that promote harmful messages and that make you feel inadequate about your body

✨Stop body checking - celebrate what your body can do rather than hyper focusing on how it looks. This will help loosen up the obsession around appearance

✨Speak kindly toward your body - using kind or neutral words instead of being critical toward your body will help you build a more positive relationship with it

✨Wear comfy clothes - wear clothes that make you feel good, clothes that fit your body rather than trying to fit your body in clothes that are too tight or no longer fit you

Reminder: you are worth more than a look, a clothing size or a number on a scale🤍

08/02/2022

Food restriction (of any kind) is harmful and leads to physical and mental deprivation both of which can have severe health impacts👆🏻

Your body is your vessel, treat it kindly and give it the nourishment it needs. Engaging in restrictive approaches will only put unnecessary stress on your body, both physically and mentally💖

01/02/2022

Diet culture has taught us that exercise is a way of losing weight, attaining the “ideal” body and burning off the “extra” calories, but what they don’t tell you is how mentally and physically draining this is, especially when the results they had promised you seem impossible to reach - they are just unrealistic🥴

Exercising for the one and only purpose of changing your appearance has been repeatedly shown to be unstainable and so will often lead to burnout (you hate what you do but live by the fantasy that you will eventually get the desired body until you realize this is in fact, unrealistic and end up quitting) or compulsive exercise (you feel as such you can’t miss a workout and never allow your body to rest even on days when you’re feeling poorly, you turn down every plan that gets on the way of your exercise routine). The latter can have a detrimental effect on one’s physical and mental health including, increased risk of injuries, loss of periods, osteoporosis, anxiety and depression and eating disorders🩺

Hear me out, any type of exercise or movement (that is the term I prefer to use) should always be fun and pleasurable!
You DON’T need to burn off anything, your body needs the calories aka. fuel to function properly, heal, repair and thrive
You DO deserve to enjoy movement in ways that feel good to you and your unique body💃🏻

Let me know, what is your favourite way to move your body?🦋

20/01/2022

In order to keep our energy levels stable, as well as, for vital organs and biological processes to function optimally, our bodies need to be nourished and fed regularly.

Any form of prolonged dietary restriction and/or under fuelled exercise can lead to malnourishment consequently causing impairments to many bodily processes including reduced cognitive function, slowed metabolism, reduced energy levels and poor sleep quality amongst others💤

To avoid these symptoms, make sure that you’re frequently nourishing your body with a combination of balanced meals and snacks (3 meals and 2-3 snacks each day). These should (for the most part) contain a portion of carbohydrates, protein and fats alongside some veggies🥙 During more physically active days, make sure that you are consuming an appropriate amount of food to fuel your exercise, as well as to help your body recover and repair💪🏼

If you’ve been experiencing any of these symptoms, I’d encourage you to talk with a healthcare professional to prevent any further complications and to rule out any possible underlying nutritional deficiencies🩺

18/01/2022

Carbs often get such a bad rep due to the myriad of misinformation and pseudoscience out there that either speculate carbs are the cause of weight gain or that low carb diets are successful ways of weight loss❌

A very small fraction of this is true in that initially reducing your intake of carbs may lead to some rapid weight loss - this is mainly in the form of water, as carbohydrate stores (glycogen) are made up of water (every glycogen molecule in your body holds on to 3-4g of water) and to muscle loss due to our body breaking down muscle into energy.

In the long term, a lack of carb intake can have a serious impact on our bodies including:
- Bowel problems like constipation
- Fatigue and very low energy
- Impaired immunity and increased risk of infections
- Mood swings
- Low mood and depression
- Obsessive food thoughts and increased cravings for high energy foods

My advice: add carbohydrates to all of your meals and snacks (yes you can absolutely have two different carbs like bread and pasta in one meal and still eat carbs in all of your remaining meals!) and feel the joy of eating this delicious and essential nutrient🥖🥞🌮🍝🍕🍪🧁

Address

City Of Westminster
W1J5JD

Website

http://www.andreacmnutrition.com/

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