The Mindful Cook

The Mindful Cook Nutrition and Eating Psychology Coach. ⚡️ I help midlife women ditch diets, gain energy & lose fat with no-BS, evidence-based nutrition and meal plans.

Co-founder Strong & Nourishe 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 into 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

If left unattended, stress and overwhelm can have a real impact on eating behaviours and on your body’s ability to diges...
09/01/2026

If left unattended, stress and overwhelm can have a real impact on eating behaviours and on your body’s ability to digest, absorb and use nutrients.

Rest and nervous system regulation are some of the most undervalued parts of self-care, especially for mid-life women whose lives are full and many of whom may have spent years focusing on food rules.

Digestion works best when your body feels safe. That’s why the relaxation response is often called rest and digest. Even a few slow breaths before eating can make a difference.

If you’re someone who has noticed how stress impacts your digestion and appetite, try practising some deep breaths prior to eating, also short walks after eating can support your body in processing glucose and supporting healthy digestion.

Hope this helps. ➡️follow me for more help@with midlife nourishment.

Fibre has many benefits, including playing a role in appetite control, and weight management. In fact, it’s one of your ...
03/01/2026

Fibre has many benefits, including playing a role in appetite control, and weight management.

In fact, it’s one of your main appetite control tools. It increases stomach stretch, slows gastric emptying, steadies glucose swings, and feeds gut bacteria that help stimulate GLP-1 and PYY, two key satiety hormones.

That’s why a high-protein, very low-carb approach can leave people feeling unsatisfied: protein helps, but without enough fibre, the “fullness signalling” tends to be shorter-lived.

A more sustainable fat-loss strategy for most women is protein plus fibre-rich carbs eg: veg, pulses, oats, barley, rye, fruit, nuts and seeds.

If you’re aiming for a number, the recommended daily intake in the UK is about 30 g a day. Think 10g per meal. I hope this is useful, if you’d like some protein + fibre meal pairing ideas, say yes please in the comments and I’ll share some here soon.

What actually supports health and long term fat loss is quite different to dieting. ⬇️It’s taking steps to prioritise pr...
01/01/2026

What actually supports health and long term fat loss is quite different to dieting. ⬇️

It’s taking steps to prioritise protein, fibre and nutrients. Doing the things that help to calm your nervous system, moving your body in ways you enjoy and doing these things CONSISTENTLY.

And yes, to lose weight you have to be eating less calories then you use.

Prioritise self care and your body will respond. Here’s to a healthy, happy, strong, diet free 2026

I like the idea of being intentional in your self-care, and setting yourself a little non-negotiable act of wellbeing ca...
28/12/2025

I like the idea of being intentional in your self-care, and setting yourself a little non-negotiable act of wellbeing can give you a gentle focus on this.

It doesn’t have to be big. In fact, I think making sure it feels doable is key. It can be one small thing you choose to give gentle focus to as you move towards the year ahead.

Once you’ve set your focus, declaring it can help to bring it into your awareness and make it easier to follow through.

What’s one thing you’d like to focus on for your wellbeing in 2026? Drop it into the comments and let it be said out loud.

I like the idea of being intentional in your self-care, and setting yourself a little non-negotiable act of wellbeing ca...
28/12/2025

I like the idea of being intentional in your self-care, and setting yourself a little non-negotiable act of wellbeing can give you a gentle focus on this.

It doesn’t have to be big. In fact, I think making sure it feels do-able is key. It can be one small thing you choose to give gentle focus to as you move towards the year ahead.

Once you’ve set your focus, declaring it can help to bring it into your awareness and make it easier to follow through.

What’s one thing you’d like to focus on for your wellbeing in 2026? Drop it into the comments and let it be said out loud.

27/12/2025

This porridge is one of the breakfasts from my Winter Meal Plan.

Warm, comforting and gently nourishing, designed to support steady energy and appetite through the colder months.

The flavours are simple and familiar, and they always remind me of my childhood.

Nothing fancy. Just gently sweet, deeply satisfying and the kind of breakfast that feels like being looked after.

Balanced, fibre rich and protein supportive, without feeling heavy or complicated. If you’d like the recipe, COMMENT:breakfast and I’ll send it straight to your inbox.

Christmas can be joyful and exhausting in equal measure. More people, more food, more noise, more decisions. It’s a lot,...
18/12/2025

Christmas can be joyful and exhausting in equal measure. More people, more food, more noise, more decisions. It’s a lot, especially if you’re already juggling work, family and the invisible load that so many women carry.

This isn’t about doing December “right”. It’s about self-preservation and anchoring your wellbeing.

A bit of simple meal prep so you’re not starting from empty every day. Adding greens where you can, not as a rule but as a way to support digestion and energy. Moving your body in ways that feel doable, not punishing. Drinking enough water because everything feels harder when you’re dehydrated. Enjoying the foods you love without guilt or overthinking. And taking time out, even if it’s brief, because your nervous system needs pauses too.

None of this is about control. It’s about staying grounded through a busy season so you can actually enjoy it.

💾Save this for the days when December feels loud, and come back to it as often as you need.

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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.