Rebecca Pash Holistic Nutritionist, רמת גן (2025)

24/07/2025

Its all about intention ⬇️

You can come at weight loss or getting healthier from the place of self control, where you are making all these changes because of fear and scarcity and what you ‘think you should do’

or

from a place of self care where you are looking after yourself because you want to feel good and you want to enjoy your food and stop controlling it.

You can track your calories because you need to restrict and you have to lose this weight in a week and you feel you have no control if you don’t do it this way or you can track your calories because you like data, it helps you to know what you are eating and make room for more of the foods you enjoy.

You can meal prep because you want an easy life and don’t want to be cooking dinner every night or you can meal prep because you need to know how many calories are in every single meal you eat.

You can say no to a cookie because you just don’t want it at this moment or you can say no to a cookie because you think you will gain 10lb’s from one cookie.

Your intentions matter.

If you want to lose weight to feel better in your body or about yourself, and you are doing it by making a few habit changes and not obsessing about it then this is self care.

If you want to lose weight because you think you should and you can only do it by fear, control and restrictions this is self control.

Self control makes life way more difficult and unenjoyable

Self care makes things easier and full of joy.

Which way do you prefer?

Press the ❤️ if you learnt something from this post!

21/07/2025

Its never about the food ⬇️

It was the way I used, spoke about and thought about food. Food was my solution never my problem.

In my 20’s and 30’s I was stuck in an under eating and over training cycle. I had disordered eating habits and I was so afraid of the number on the scale that food overtook my life.

If I ate a muffin I would skip lunch, I would go to the gym to ‘work it off’ and I would think about that muffin all day.

I loved that those around me thought I ‘don’t eat muffins’ but really I ate a whole bunch of muffins and hated myself for it.

Fast forward to today, I can have a random muffin on a monday and still eat my lunch or dinner after. I don’t feel guilty, I don’t go to the gym after. I enjoy the muffin and move on.

Same goes for all foods.

I don’t use good or bad language around food, I don’t eat one muffin and have to eat 5 more incase I never have another one, I don’t eat for all of my emotions.

I just ate it because I wanted one and I moved on with my day.

When I stopped restricting the foods I loved and I was able to include them in my diet I stopped feeling guilty every time I ate them. I also didn’t have that urge to eat a whole packet of cookies, I could eat one or two and move on. Because I knew they weren’t going anywhere and I wasn’t ‘naughty’ for eating one.

So enjoy the muffin/ice cream/chocolate donut or whatever you love and just move on without guilt to your next meal!

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20/07/2025

Break the emotional eating cycle⬇️

You know what keeps you stuck? The feeling that you ruined everything by having one evening of emotional eating and trying to ‘fix’ it the next day by barely eating, skipping meals, or punishing your body with a crazy workout.

And then you are starving/annoyed/frustrated, etc, by the end of the day, so you emotionally eat again and then the next day and the next,

Firstly, emotional eating is normal, and everyone does it. Why it becomes a problem is because you have no other way to deal with your emotions, no other outlets, and then food becomes much bigger than it needs to be.

You can’t ruin anything by one meal/snack or day.

Look deeper into why you are eating.

What are your triggers?

What emotions make you turn to food?

Once you have this information then you can turn it around by finding other ways to cope.

I love to help my clients create non-food related toolboxes to turn to when emotion arises, so that they learn how to cope without food.

Emotional eating still happens, but you become more aware of it and less scared of it, and in turn…

Get out of the cycle!

Press the save button for the next time you emotionally eat!

14/07/2025

If weight loss is your goal then you need to change your focus.

I know that sounds counterproductive, but hear me out.

If you have been on the diet merry go round for many years, and you have seen the scale go up and down, you know deep down that another diet can’t fix this.

What can fix it, is…

Healing your relationship with food (and your body).

Once you have healed your relationship with food being in a calorie deficit is less challenging, because it doesn’t come with rules or restrictions.

You aren’t obsessing or feeling controlled around food.

You will have learnt what keeps you full, what meals you enjoy and how to make them filling and tasty.

You eat when you are hungry.

You make room for the fun foods without guilt.

You learn to respect your body where it is and stop going into F-it mode, bingeing or overeating and self sabotaging with food.

You want to eat more nutrient dense foods because they make you feel good and give you more energy, not because they are diet foods and you are being ‘good’.

You want to move your body because you love it and not to punish it for what you ate last night.

You eat because you need to and it doesnt matter what you ate before or will eat later in the day- BECAUSE YOU DON’T NEED TO EARN YOUR FOOD!

If you want to lose weight then start looking at the bigger picture and make more of an effort to focus on your relationship with food;

1. building trust with your body’s hunger and fullness cues

2. food freedom over fear

3. joy over guilt

4. creating sustainable habits that stick

5. Nourishment over restriction

My 1:1 coaching gives you all of this and more. I help you to break all your eating patterns that currently don’t serve you, implement healthy habits that fit seamlessly into your life and help you reach any health or weight loss goals you set for yourself.

Click the link in my bio to learn more and set up an intro call!

26/06/2025

You do not need to do this alone ⬇️

We just survived 12 days of craziness, juggling kids, work and war.

Your body is going to take a minute to catch up.

You might have stopped working out all together or managed a few at home workouts.

You might have eaten your usual meals or given up all together and eaten whatever was quick and easy, or not eaten at all.

And now we are told to go back to some sort of normal and I know that this can feel overwhelming.

Which is why I created this offer.

It is a one off 1:1 coaching session for me to help you create a personalised plan on how to move forward with both food and fitness.

I never do one off coachings, but I feel this is needed for you at this time.

So if you are struggling to get back on it after the past 12 days then take this opportunity to book a 1hr 1:1 coaching session for 450 NIS.

Together we will work through everything you feel about food and fitness and start implementing more healthy habits easily into your daily routine.

Do not waste this offer.

It is only available until 9th July and I only have 5 sessions open.

All you have to do is comment ‘IM READY’ or send me a DM and we can set up the call.

So comment IM READY now!

12/06/2025

These tiny shifts can change so much ⬇️

When it comes to diet culture punishing your body is normalised.

💪🏻Do the crazy workouts
💪🏻skip meals
💪🏻fast till 12
💪🏻only eat this or that
💪🏻ignore hunger
💪🏻earn your food
💪🏻feel guilty about a slice of cake
and so on.

But where has it got you?
🥖In the constant cycle of dieting
🥖losing weight and gaining weight
🥖hating your body
🥖 only loving your body only at a certain size
🥖being constantly hungry
🥖Avoiding the gym
🥖Not knowing what you can and can’t eat
🥖and treating the number on the scale as your self worth

But what if you changed this and started respecting and caring for your body instead.

Changed your mindset.

Implementing habits for your health over weight loss.

Actually enjoying your food

Moving your body in a way that you love and can see results

Eating when you are hungry even when you ate an hr ago

NOT THINKING ABOUT FOOD 24/7

Started to love your body even though you want to improve certain parts and are working towards that… in a more respectful way.

Your body deserves love and once it gets that love you will probably see the weight shift.

When you eat food to give your body more energy and strength you will stop having to earn food or punish it for eating the ‘wrong foods’.

You can enjoy that slice of cake with no issue.

You can go to that gym class without dreading it.

You can take a rest day because you need it and it doesn’t affect your results.

If you want to start caring for your body and changing your mindset, I have 2 spots left for 1:1 coaching.
Click the link in my bio to learn more!

10/06/2025

Let me show you how ⬇️

Crowding out is so much more doable then restricting or cutting out.

Especially if you have been dieting for many years.

When you change your mindset to what you CAN eat instead of always thinking about what you CAN’T eat you will see how much easier it is to eat for weight loss and your health.

It is just a simple mindset shift that you can start today.

When you prepare a meal just think about all the foods you can add.

The protein, the whole grains, vegetables, fruit, legumes, spices, sauces etc.

All the foods that will keep you full and satiated and make them tasty too.

The more you eat the whole foods the less you eat the not so nutrient dense ones.

It is a natural transition,

Because fun foods aren’t off limits, they are still ‘allowed’ but you aren’t thinking about them as much because you are enjoying the foods you are eating.

Dieting is not about eating less (or it shouldn’t be) it is about eating more… but more of the foods that keep you full.

They also don’t have to be boring.

Add the carbs, add the dressing. Add some cheese.

Make your meals fun and tasty and then you won’t be thinking all the time about the foods you ‘CAN’T’ have.

If you want an easy way to lose weight or improve your health this summer start crowding out and adding more!

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Rebecca Pash Holistic Nutritionist

24/07/2025

21/07/2025

20/07/2025

14/07/2025

26/06/2025

12/06/2025

10/06/2025

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