Mind Your Nutrition - By Kimberley Bell

29/07/2024

💛Mindful Self-Care Indulgences💛

Having food freedom means being able to enjoy all foods in moderation, without any guilt or shame attached. It's about removing the moral label - this is "Good" this is "Bad".

Let's pretend your giving ME advice -

Hey (insert your name), I want some advice.... I've just had an ice-cream. I really felt like it after a huge work week. I picked my favorite flavor, took it down to the beach and enjoyed it mindfully, and felt so satisfied after. Was this BAD? Should I feel guilty about this? Do I need go burn these calories off now, or can I just enjoy it and move on?

Seriously - what advice would you give me if I was coming to you as a friend.

Would you say, "OMG KIM, that was SO bad. You know sugar is bad for you WHAT THE HELL ARE YOU THINKING. Your SO going to get FAT now Kim. Omg. Can't believe you just did that. RUN GIRL. RUN!!!!!"

No of course your not. I bet you would say - Honestly Kim, it's just one thing in your whole week. You know your a healthy person overall. Don't stress about it.

Am I right? Something along those lines right?

I often think if we could just learn to give ourselves the same advice, compassion, and perspective that we can give our friends, it could fix a lot of the anxiety and stress around food and our bodies.

These are some of the meals and snacks recently I've enjoyed not just for "fuel and nourishment" but also for "yum" too.

1. Friday afternoon - Ferrero Roche Gelato from scrunchie millers.

2. Friday evening - Home made wrap based pizza.

3. Dinner out with a friend - red wine, fried calamari, caramelized onion and blue cheese focaccia,

4. Toast Breaky - Super Seeded Vogels, with everything butter and natural berry jam.

5. Burger Fuel burger and kumara fries.

6. Dark chocky with organic dates and brail nuts.

Note: The ice-cream and dark chocolate w nuts are both down as mindful indulgences. One might be more nourishing than the other, but it doesn't matter. They are both enjoyed out of choice, and for yum. No judgement.

What foods would you like to enjoy more freely?

Let me know in the comments xx

Kim

More about 1-1 Food Freedom Coaching - Link in bio x

28/05/2024

💛BALANCED SALMON NOURISH BOWL💛

I've been meaning to post this meal for quite a while and I apologies for it taking song long because honestly this has become an absolute STAPLE meal in our house hold since the beginning of the year.

We've just made it a weekly habit so it's one meal I don't even have to think about.

I'm all about balance and nourishment, and this meal is pretty blood good in terms of ticking:

1) A wholefood carbohydrate ~20-30g worth
2) Something green
3)Essential fatty acids
4) Fibre variety and colour
5) Protein for essential amino acids -ideally 20-30g protein / meal.

PLEASE NOTE: I most certainly don't get this perfect balance of nutrients in every meal 7 days a week because of time/life/being an imperfect human etc, etc. But this is just one of those meals where I really do feel like im nailing it and my body says THANK YOU KIM, everytime we have it.

Very simple, you just make a sesame dressing ( Link in bio for recipe), and that goes on everything.

P.s. I can't say I ever properly measure out the sesame dressing quantities, but I've done my best to give you a recipe close to my rough, "bit of this, bit of that" method. If you mix soy, sesame oil, and something sweet like honey or maple syrup together I don't think you can really go that wrong with this flavor combo!

Let me know if you make it
Makes great little meal packs after too if you cook in bulk so you can get a night off cooking. (We love nights off cooking!).

This recipe was in this weeks MYN Check In email - comment EMAIL! Below and i'll get in touch to add you to the list :) x

Much love
Kim x

www.mindyournutrition.co.nz

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22/05/2024

FINDING BALANCE WITH FOOD AND EXERCISE: TALK

Many women these days are struggling with balance. It's something I've had to work so hard to achieve. Through ALOT of unlearning and changing my view of what 'health" really means.

I didn't always have this kind of balance. I was either "on" a diet or "off" a diet.

By ON I mean weighing food, tracking on calories apps, and exercising hard 5 days a week.

By "OFF" I mean drinking to excess in the weekend or dedicating a whole day to the eating as many indulgent things as possible until I felt sick.

SELFCARE WEEKEND RECAP:

1. Self-care movement: Mercer Bay loop walk! It was about the views, nature, time with loved ones not"burning calories".

2. Healthy lunch for Gus and I to have at the end. Not because we "Should" but because it's what I felt like. Missing from the picture is the chocolate and tea for "lunch dessert". and a few crackers and cheese.

3. Friday night in with a platter, glass of wine and netflix. A reminder that being alone doesn't mean you are unloved or lonely. Missing from the picture is the mini kapiti icecream that was had after!

4. THE BEST ALMOND CROISSANT EVER! Sunday AM breaky indulgence that we enjoyed at the top of North Head watching the sunrise.

5. Self-care organization - Stopping in at Farro to make sure we had enough veges for the week.

6. Cuddles with Leah - A moment of gratitude for this little pup who brings an enormous amount of love and happiness to my life.

Health, balance, and wellbeing doesn't have to look the same for every one. Some girls thrive in the gym scene. Others are more nature babies, some are both! Just a reminder that you get to design your own version of a healthy balanced life, and you don't need to follow any one else view of "perfect".

There is no such think as perfect. We are all just learning and figuring it out as we go, so remove the pressure.

Leave a 💛 If you agree

17/05/2024

Helping women ditch the diets, nourish themselves confidently, and become their healthiest self is my life's mission.

The yoyoing cycle of being on or off a diet really is so exhausting.

I hope this testimonial kindly written by one of my food freedom graduates give other girls out there some hope and inspiration to find a way out of that all or nothing cycle, and get back to balance.

If you feel like you would benefit from 1-1 Support with this, book a free discovery call with me and we can see if Food Freedom Coaching is the right fit for you

Kim xx

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15/05/2024

EAT FOOD YOUR ENJOY!

Hi ladies, here's the balanced eggs breaky idea from the MYN Weekly Check In email this week :).

If you havn't tried kumara "toast" with eggs yet, I highly recommend!

Simply slice orange kumara length ways about 1cm thick. 1 or two pieces depending on how much carbs you need.

Pop it in the microwave for ~3mins. And then once in the toaster.

It's a slightly more wholefood/nourishing option than bread which can be just as delicious. (Not the bread is bad! Ditch that all or nothing mindset!!).

Have you tried this before? What's your thoughts? Let me know in the comments!

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10/07/2023

✨️YOUR INVITED TO JOIN MY FB COMMUNITY✨️

This community is for women who:

1. Have struggled with the binge-restrict cycle, (or binge-purge cycle), and struggled with an "all or nothing" mentality around food and exercise.

2. Want to be the best version of themselves, but not at the cost of food and body obsession.

3. Want to live a healthy life, but also want balance with things like alcohol, takeaways, enjoying food when traveling, enjoying social eating occasions, and going to music gigs (i.e. living your life).

4. Want to find the balance between caring about their appearance and feeling good in their body, but not letting the scales or a clothing size determine their self-worth.

Together we are on a mission to break free from:

- Extremism and perfectionism
- Black-and-white thinking
- All-or-nothing mentality
- Guilt, negative self-talk, self-judgment

My Vision for the MYN Food Freedom Community

A place for support and encouragement no matter where you are in your Food Freedom Journey. I'm on this journey too, and it's more fun if we are doing it together :).

We can support each other on here by sharing things like:

- Small wins for the week, or any interesting learnings that might benefit the group.

- Recipes or brands we are loving!

- Challenges/hurdles, so we don't feel alone in the struggle.

- Sharing tools that are helping us!

(P.s. I ask you a few questions before you join to make sure this is the right fit for you :).

DM me "FB Group!" And I'll send you the link to apply xx 😘

Kim xx

16/06/2023

Happy Saturday ladies xx Bagels, buttery eggs and mushrooms this morning after a milford - taka walk with my fur baby 🐕

Quick reminder for those of you who are working on ditching the "all or nothing" mentality around food....

💛Bread and butter can absolutely be included in a wholefood, nutritionally balance diet.

Bread is just a carb
Butter is just a fat.

When choosing bread, if you want to pick a nourishing balanced option, heres a couple of guides:

Ingredients: Wheat, plus grains, ideally no sugar (or sugar at the very end of the list which means its minimal).
Psst....Gluten isn't as much of a bad guy as we once thought. Most healthy women can handle it fine.

✅️Carbs: 25-40g/serve, made up of whole grains, and with a decent fibre profile (5g upwards is pretty good, these bagels are 12 👌👌!)

✅️Fats: Doesnt really matter... if its got say, 10g of fat thats fine, just count it as a fat serving. Its going to keep you full and means you dont have to add as much extra fat on top.

✅️Protein: Some protein in bread is a good sign, it means it's likely to have more wholegrain and seeds. But if you are adding protein on top like eggs it doesn't really matter.

Key take homes:

1. Nutrition Knowledge can help us to feel more confident in our food choices. Get the basics under your belt from qualified sources (not tik tok influences)

2. Food isn't black and white, so setting black and white rules isn't nessesary.

Instead of 'I can't eat bread"

Ask - "which bread" and "how much can my body handle?"

Questions most welcome 🙏 ⬇️

Kim xx

15/06/2023

Hi ladies, sorry I've been a bit MIA from posting on here. I picked up this annoying stomach flu the other week and it really knocked me!

Anyway, for my health-conscious women out there who want to find that balance between enjoying yum food, but live a healthy life (and not go to extremes), I thought you might like this slice recipe that's been popular in my email list.

💛 Chocolate protein peanut butter slice 💛

Ingredients:
👉Almonds, Peanut Butter, Protein Powder, Coconut oil, Cacao powder, Maple Syrup.

All goes in a blender, and in to the fridge to set.

FULL RECIPE IN MY BIO! ☝️☝️

By the way...

"Eating Food You Enjoy" is one of the core Pillars in my coaching for helping women break the binge-restrict cycle. Because honestly, I've learned that if you don't allow yourself "yum" and balance, it just leads to extremes. In my case, the ultimate extreme of binge-purging 😕.

I know balance isn't easy though... especially if you are a perfectionist type personality or hard on yourself...

Im curious. Where do you get stuck when it comes to balancing "yum" and health?x

04/08/2022

"Every day I feel like I'm failing"

I've just finished a session with a client.

If you're like most women with a perfectionist type personality, you may suffer from never feeling like you are moving forward, and feeling like every day you are failing.

I can really resonate with this because I have found myself in this mind state too.

Finishing a day feeling tired, and like I've done so much, tried my best but got nowhere.

But in reality, i've got up, gone for a walk, had a good breakfast, worked through a decent to do list, but because I didn't achieve X, Y Z, those other wins just become invalid in my head.

I know many women feel this way about their exercise and their nutrition.

Having a "good day", or a day where you are "proud of yourself" Is few, and far between.

WHY IS THIS?

Well, it's a complex issue, but an important part is learning to celebrate your small wins.

To do that, you need to know what your small wins are. For you. Not someone else.

I like to get clients to answer some helpful questions that I have learned to ask myself to help me have more "good days".

It goes like this:

What are the MINIMUMS that I need each day, in order for it to be a good day? (Food, sleep, water, mental health)..

AND

What am I not giving myself credit for today, that someone else might call a win?

We tend to get so caught up in what we are NOT doing, and continue to set the bar higher and higher, without actually congratulating ourselves on the simples things.

Like getting 7-8 hours sleep
Eating 3 balanced meals a day
Getting 10 minutes in nature.

I know it might seem obvious to you, and these things might seem too "easy". But lets just be real here. These things are hard to achieve in our modern day world. They require effort. So if you are achieving these things, give yourself a MASSIVE pat on the back.

As a good night self-care exercise, try this:

Helpful Question --> "What little wins have I had today, that I'm not giving myself credit for?"

Positive Affirmation --> "It doesn't have to be perfect, in order for it to be a good day".

Much love - goodnight!xx

Kim xx

www.mindyournutrition.co.nz

28/07/2022

💫Can you relate to this?💫 How can we break the cycle? 🤔

This week in my virtual coaching sessions, the concept of "mental exhaustion" has been coming up a lot, in relation to how it impacts emotional eating and binge-eating.

Maybe you can relate... Do you find that when you are mentally exhausted, from too much decision making, or from worrying about the past or the future, you finish the day feeling mentally pooped💩?

And have you noticed that it's then SO easy to resort to eating mindlessly, or for comfort, or even fall into a "stuff it" "all or nothing" moment?

I sure have. 🙋‍♀️

WHAT WE CAN DO BREAK THE CYCLE:

Well, firstly we need to start paying alot more attention to "that little voice in your head". The "I should have's" "I shouldn't haves" the "What ifs..." the "I'm (insert criticism)" .

AND we need to look at where you are LIVING in your head.

In the past? The present? Or the future?

Future = Worrying about what someone is going to think of you at a party a week away, OR worrying about when that social eating occasions is going to show up on the scales...

Past = Playing over and over in your mind what you ate the day before..., or beating yourself for those extra drinks in the weekend.

How many of you find yourself doing this?

We all do this to some extent, it's just part of being human.

But in order for us to gain more control over our actions, and our energy we need to start looking at ways to create more "mind rest".

I'd love to know - do you feel that mental exhaustion is impact your eating decisions?

Kim xx

www.mindyournutrition.co.nz

26/07/2022

💫What is it like to work with me?💫

Every nutritionist is different.

We all have different beliefs about food, what we should be eating for optimal health (because the research still isnt clear).

We have different interpretations of data.

Different ways we structure our consults

Different ways we teach/educate

Different resources we have created

Even our weeks are different. Some nutritionists try to pack in 12 clients in one day

Others will limit to 5-6 clients in one day.

We have different specialities (e.g. hormones, vs gut health vs disordered eating).

And then every nutritionist has their own story. Their own lived experience with food, health, and body image (whether they realise it or not).

Unlike a physio, or a doctor, where you kind of know what to expect, it's actually quite daunting to pick your nutritionist.

Some of the common frustrations I've heard from clients in the last month have been:

1) "I didn't feel like I was a priority. She seemed so busy, I was just another number"

2) "I could come into the session and demand I do a new restricted diet, and she would just go along with it...when really I need someone to tell me to stop"

3) Every time I hit a weight plateau, I got told to try keto or fasting...

TALK --> Once upon a time, I was guilty of both of these things.

Trying to fit is as many people as possible so I could "help more people".

Trying to keep my clients happy by letting them tell me what they wanted, and going along with it. Because I thought that was my job.

And I was a low carb nutritionist for 3 years before realising all the issues that came with it.

Depending on your goals and the approach you want, none of these things might be a problem.

But in the field I work in, they are a problem, and my approach is now very different.

Here's what it's like to work with me now:

1) You are a top priority. A VIP client. By taking on no more than 12 clients at any one time, I have the time and energy to give you my all - to go 15 mins over time if needed, get your plans/notes to you in the same day, reply quickly if you get stuck.

I believe this level of support is crucial for a successful journey

2) I don't just look at your food. If I think we need to address something deeper, i'll tell you, and guide you on each step. For example, we often think eating less and exercising more is the answer, or having more "willpower". When really, we need to address things like WHY you are over-eating or craving sugar in the first place, or sometimes, we need to reduce that negative little voice in your head.

3) I now combine coaching & consulting into one. Let me explain. Nutrition isn't as simple as me telling you what to eat. It's also not as simple as me continually asking you "What do you think?" or- "just listen to your body".
I believe we need a hybrid coaching and consulting approach, where you can still access expert advice to remove the nutrition confusion, and stop doing things that are harmful to you, but you also learn how to trust yourself more, be flexible, and go deeper in the "why" behind your food choices.

Other things I believe in:

- Eating all nutrient groups confidently - carbs, fats, protein
- Eating mostly real food, without it taking over your life.
- Animal protein is healthy AND We need to eat more vegetables
- You were born for so much than food and body obsession, so lets try make this as simple and stress-free as possible.

I guess one more thing i've changed is adding in a free 1-1 consultation before I work with anyone. Because if we are not the right fit, I really don't want your money and here's why.

My job satisfaction and happiness comes from success stories (swipe across).

If I don't believe I can help you get to where you want to be, I would rather pass you on to a colleague who can.

So I hope this has given you a bit more insight into what I actually do, how it works, so you have this approach as one option.

I'm looking for 4-5 new clients for August, who feel that my approach resonates with them, so we can do awesome work together, and achieve the same transformations ive seen other women achieve in the last year (swipe across to read).

Click the link below to apply:

https://p.bttr.to/3y2GYOP

Kim xx

23/06/2022

💫Weekend Reminder for you ladies💫One meal isn't going to cause any permanent changes to your body that you will lose control over. Remember to use your positive affirmations this weekend

"I trust my body can break down and handle this meal".

"A pizza night with my boyfriend is ticking many other mental health boxes".

Much love

Kim xx

www.mindyournutrition.co.nz

23/06/2022

💫Tools for negative thoughts💫

Your mind is brilliant and powerful, but it can pull you into unnessesary suffering if you buy into all the stories.

If your the kind of girl who can struggle with things like anxiety, emotional eating, or poor body image. There is a good chance that one piece of the puzzle is how you are speaking to yourself. The inner voice.

Dissociating from your thoughts/ inner voice isn't easy, it takes work, and it takes patients. But the first steps are

1) Recognizing when your saying/thinking things that are unhelpful or causing you to feel an unpleasant emotion (anxiety, defeat, hopeless)

2) Taking a step back and seeing them as just thoughts not truths.

In coaching sessions, a tool some women like to use is close their eyes, and imagine themselves sitting at the top of a hill, and looking down as the cars go by. Then imagine those cars are the thoughts. This is one way you can practice detaching.

Another tool, is learning how to ask yourself "helpful questions" - for example

I'm not good enough -

"Good enough according to who's standards"

"What are not giving yourself credit for right now?"

"Is this thought I'm having based on facts or feelings"

Drop a 💛 below if this resonated with you.

Your not alone ###

-acceptance

20/06/2022

💫You asked for curries ladies - Easy Chicken Korma recipe is now on the website💫

This chicken korma is super easy and quick to make, which is why it's probably going to be another one of my winter staples. I often don't finish coaching clients till after 7 pm, which means a quick dinner is absolutely key.

Many health-conscious women can feel afraid to add curries into their diet, for fear that they are “unhealthy”. And sure, if your curry has no vegetables, and it is super high in cream and sugar, it’s probably best seen as a “fun meal” rather than an everyday meal.

But curries can actually be incredibly nutrient-dense depending on what goes in them. Like this one, with plenty of wholefood ingredients, and a nice balance of carbs, fats, protein and non-starchy vegetables.

As always, I've tried to keep these as wholefood as possible, but without it taking you ages to make.

Hope you enjoy xx

INGREDIENTS:

Makes 4

CARBS:

1 cup white or brown rice

HEALTHY FATS:

1 tin macro-organic coconut cream tin
1tbs olive oil
2tbs chopped cashews or almonds

PROTEIN:

500g chicken breast (diced)

NON-STARCHY VEGE:

2 carrots
1 cup frozen peas
1 cups frozen green beans
1 cup Broccoli heads
1 large onion

FLAVOUR:

Asian Gourmet Korma Spice Paste (Countdown)

FULL RECIPE HERE -
https://www.mindyournutrition.co.nz/2022/06/13/easy-chicken-korma-recipe/

Questions about this meal? leave me a comment 👇

08/06/2022

After following a body building style diet, it took me many years to get back to what I considered eating normally...

Here's a few issues with meals plans and what I believe we need instead in order to achieve lasting changes

www.mindyournutrition.co.nz

08/06/2022

💫NEW MYN RECIPE - Prawn Fajitas 💫
SERVES 4-6

GET THE FULL RECIPE ON THE BLOG:

https://www.mindyournutrition.co.nz/2022/06/07/mexican-prawn-burritos-with-mango-salsa/

Eating food you enjoy is one of the core Mind Your Nutrition Coaching Pillars because I've found that when we aren't enjoying our food, we feel don't feel like we are eating for self-care.

And that's one of the biggest reasons women develop food cravings, or feel like they are on diet, which can then lead to the "all or nothing" mentality.

The key is finding meals that tick all the boxes.
Tastes good, easy to make, no wierd ingredients, and is nourishing for your body.

This Prawn Fajita recipe is one of my favourite dinners, which can be enjoyed in all seasons.

I've totally cheated on this recipe because I used the Old El Passo Fajita kit. But I know many of you are busy and 'kits" are a life saver.

NOTE: Although I am huge promoter of real food, I encourage everyone to view wholefood on a spectrum. Instead of getting stressed about the 1-2 processed ingredients in a flavour packet, congratulate yourself what else is going into that meal.

Think of like the 80:20 rule. If 80% of your meal is from whole food, you are doing fabulous.

Feel free to ask any questions below

Kim xx

More about coaching:

www.mindyournutritoin.co.nz

06/06/2022

MYN turns ONE 💫NEW BLOG - My Journey so far...💫(Click below to read)

https://www.mindyournutrition.co.nz/2022/06/06/mind-your-nutrition-turns-one-my-journey-so-far/

It's been one hell of a journey these last few years with so many changes both personally and in my business.

Three things I value strongly are

1) Growth
2) Learning
3) Constant self-improvement

Both COVID and my NLP course triggered a lot of change, which I don't think I was quite prepared for.

👉Shifting to online and finding the best way to help my clients through Zoom
👉Shifting from a "consulting" frame work to a "Coaching" framework
👉Adding NLP and Psychology into my Nutrition service.

Change is scary, but sometimes we have to be brave and try something different when our heart is telling us this is the direction to go in.

I hope I can inspire other women to also be brave, and take risks even when the future is unknown. Because staying where we are, when we know something isn't quite "us" I think is 10 x more painful.

In this blog, I write about the journey that led me to change from KB Nutrition to Mind Your Nutrition Coaching. The challenges and the learnings. as well as where I'm heading moving forward.

01/06/2022

NOURISHING CHICKEN SOUP RECIPE 🍜

Your Winter Warmer this week 😄
I’ve been loving my crockpot recently!
If you’re looking for an easy chicken soup recipe that leaves you happy, satisfied and warm inside then you are going to love this one 💛

Click the link below for the full recipe 👇

NOURISHING CHICKEN SOUP RECIPE by Kimberley | Jun 1, 2022 | Lunch & Dinners, RecipeSooo I’ve been loving my crock pot recently! I actually only just bought a crock pot this year, which is crazy considering I’m a nutritionists who values cooking and time saving. If you’ve been looking for an ea...