The Mindful Cook

The Mindful Cook Nutrition and Eating Psychology Coach. ⚡️Helping women to restore energy
🥦Reset your relationship with food
🦵Feel great in yr body
Nutrition. Nourishment.

No BS, science-backed nutrition for women who want to feel strong, energised & confident in 40s & 50s. My coaching bridges the gap between knowledge and taking action. Nutrition coaching goes beyond simply telling you what to eat—it’s about helping you take clear, achievable action to make lasting changes. With personalised guidance, we’ll focus on building sustainable habits that fit seamlessly i

nto your lifestyle. It’s not just about knowledge; it’s about giving you the tools, strategies, and accountability to turn that knowledge into action. Together, we’ll break your goals into simple, manageable steps, so you feel confident and in control. Meal plans | Membership | Strong & Nourished

Oats sometimes get a bad rap — but they’re actually a nutritious foodJust because they’re a carb doesn’t make them ‘bad’...
22/07/2025

Oats sometimes get a bad rap — but they’re actually a nutritious food

Just because they’re a carb doesn’t make them ‘bad’. In fact, they contain beta-glucan which is a type of soluble fibre that forms a gel in the gut that traps cholesterol-rich bile acids, reducing their reabsorption and prompting the body to use more cholesterol to make new bile, which helps lower LDL (‘bad’) cholesterol over time.

This matters for women in midlife, as declining oestrogen levels can reduce the body’s ability to regulate cholesterol effectively.

It’s all about enjoying them in balance — and knowing how to build your bowl to support blood sugar and energy. Let me show you how...

Got a question? Jump into the comments

Travelling overseas for business? Or just want some help with healthy picks at the airport – use Sara’s plan for ideas! ...
15/07/2025

Travelling overseas for business? Or just want some help with healthy picks at the airport – use Sara’s plan for ideas!

In her latest trip to the US, took time to prepare nourishing meals and snacks so she could feel well-fuelled, maintain her energy, and stay focused without having to rely on the limited options available in airports and hotels.

This is a brilliant example of how forward planning and balanced nutrition can support you in feeling in control even when you’re out of routine – which Sara is a LOT!

💾Save this post ➡️share with busy friends, and if you’d like my weekend meal prep guide, comment: energy and I’ll send it to you!

I see many clients struggling with insulin resistance in midlife. Here’s the thing - it’s mostly hormonal. Your body isn...
10/07/2025

I see many clients struggling with insulin resistance in midlife.

Here’s the thing - it’s mostly hormonal.

Your body isn’t broken, it’s just responding to the natural changes that happen as we age (especially around menopause).

The good news? There are absolutely things you can do about it.

And yes, this applies to fat loss too.

When you understand how your body processes glucose, everything starts to make sense.

Swipe through to see what I mean 👉

Here’s my granola recipe: Makes 12 70g ish portions:Ingredients 300g Jumbo oats (or 200g oats and 100g rye flakes)100g P...
23/06/2025

Here’s my granola recipe:

Makes 12 70g ish portions:

Ingredients
300g Jumbo oats (or 200g oats and 100g rye flakes)
100g Puffed rice cereal (Kallo is a good brand)
75g Walnuts or almonds
50g Pumpkin seeds
100g Plain peanuts or roast peanuts - (roast them for 10 mins on a 160 fan for crunch)
80g Flaxseed – bashed a little in a pestle and mortar
30g Organic coconut flakes
2 Tbsp Maple syrup
1.5 Tbsp Coconut oil
85ml Water
1 Tsp Vanilla extract
1 Tsp Ground cinnamon
1 Tsp Ground ginger
½ Tsp Nutmeg

Method:
Preheat the oven to 160°C. Grind the flax seed a little in a pestle & mortar to release their beneficial oils. Bash the almonds or walnuts in a bag with a rolling pin to break up a little. Mix the oats, peanuts, puffed rice and almonds/walnuts in a bowl. Melt the coconut oil in a small saucepan and add the maple, water, vanilla and spices.
Pour over your oat mixture & mix well. Spread out on a non-stick baking tray and bake in the oven for about 10-12 minutes, stirring at the halfway point for even toasting. Cool and then mix in the flaxseed and pumpkin seeds.
Store in an airtight container for up to 1 month

Do you want to improve your metabolic health and heal your relationship with food in 2024? This is recent feedback from ...
12/01/2024

Do you want to improve your metabolic health and heal your relationship with food in 2024?

This is recent feedback from two women who joined The Non-Diet Method in October last year – no better evidence that the method works.

In early Feb I’ll be taking a group of women through the (all new) Non-Diet Method which will be super focused on six steps you can take to improve your metabolic health and heal your relationship with food.

I’ll be kicking off with a free live session on why weight loss diets don’t work (particularly for women in their 40s and 50s) and providing you with some really useful insight into what does work – and honestly, it’s really simple stuff.

If this sounds like something you could benefit from, drop ‘NDM’ into the comments here and I’ll send you a link to download a free collection of recipes from the programme.❤️

Exciting things are coming!

These are some little tricks I use to motivate myself to commit to self-care 1. Find the joy - Habit specialist James Cl...
02/01/2024

These are some little tricks I use to motivate myself to commit to self-care

1. Find the joy - Habit specialist James Clear, Author of Atomic Habits talks about forgetting about goals and instead focus on the system you need to get there. One of his observations is that goals restrict your happiness, if you’re placing your focus on reaching the goal – you will miss out on enjoying the process. My take on this is, that if you don’t get any pleasure from it, you ‘aint going to stick at it. There are plenty of delicious healthy foods, and many ways to move, you don’t have to go become a gym bunny if it doesn’t suit you.

2.Commit to doing just one (little) thing and practice it for a few weeks before moving to the next thing. Taking this ‘baby steps’ approach means you avoid overwhelm, and you have more chance of sticking at it which will motivate you to do more. Diet culture teaches us quick wins – keep it front of mind this that is unsustainable and places too much pressure on you.

3.Track your successes. Writing down the days when you drank more water/moved your body or using a device like a step tracker is a great way to have visibility of your efforts, get an immediate sense of reward and stay accountable – it’s a great motivational tool. Buddying up with someone, sharing your wine with likeminded women in a community like The Non-Diet Method community.

I’ll be supporting women in taking some simples steps to improving your metabolic health and healing your relationship with food in February. Sign up or my free recipe guide and I’ll share more with you: https://www.themindfulcook.co.uk/the-mindful-cook-recipe-guide-new-non-diet-method

Am I right?In February 2024 I’ll be taking a group of women through the (all new) Non-Diet Method which will be super fo...
29/12/2023

Am I right?

In February 2024 I’ll be taking a group of women through the (all new) Non-Diet Method which will be super focused on six steps you can take to improve your metabolic health.

If this sounds like something you need, you can start to explore these themes right away by downloading a free collection of recipes from the programme so that you can get started as soon as you like.

You can get your free recipe collection using the link I have posted here in the comments❤️

Address

London

Website

Alerts

Be the first to know and let us send you an email when The Mindful Cook posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category

About The Mindful Cook

“In a world full of misleading and confusing information on health, eating and diets, there is this gem called Josie Buck aka The Mindful Cook. Josie is supportive, kind and knowledgable. If you want to change your relationship with food then this is your girl!”

Hi! I’m Josie, AKA The Mindful Cook.

I’m a food and eating psychology coach. I believe that to feel better in ourselves we need to ditch diets, look after our emotional health and nourish our cells with nutritious and delicious food. My online courses and residential retreats teach you how you can harness the power of nourishing food and emotional well-being to become your most marvellous self.

As a food and eating psychology coach, I offer safe and supportive advice to women who are ready to change the way they relate to food and their bodies.