Coast Nutrition

23/06/2022

Do you often experience cravings and you feel like they stand in the way of your health goals?

Changing your eating pattern, the foods you eat and/or your beliefs about certain foods can help! Here are some suggestions:

🍳 Eat breakfast: set yourself up for a great day with a breakfast that gives you a steady energy supply. Make sure to add some protein, for example nuts & seeds or eggs. It helps to level out blood sugar levels, avoid cravings later in the day and research shows it even improves your mood throughout the day! Breakfast eaters are also less likely to overeat later or make "less preferable" food choices later in the day and their metabolic health is more likely to be in better shape.

🥙 Choose a balanced lunch: a balanced lunch that contains plenty of non-starchy vegetables (eg spinach, tomato, capsicum), high fiber carbs (eg chickpeas, brown rice, bean based pasta), protein (eg tuna, egg, tofu) and some healthy fats or oils (eg extra virgin olive oil, avocado) helps you to get all nutrients in to thrive, feel satiated and feel energized for a prolonged time without experiencing the typical afternoon crash and cravings.

☕️ Moderate with caffeine: caffeinated drinks raise our stress hormones, that's why we feel more awake after a good cuppa. When stress hormones are high our body prefers to use blood sugar as fuel, what can lead to craving sweet or carbohydrate rich foods.

👍👎 Remove "bad" labels on food: maybe odd coming from a nutritionist, but when you see food as "bad" and you forbid yourself to eat them, you often start to crave them more. Practicing to see all foods neutral, helps you to enjoy them without bad feelings, intensely craving them or overeating on them when you do "give in". There is no "bad" food, just food that we need a lot of and every day and food that we eat purely for flavour enjoyment, connection with others and celebration. All foods fit!

Questions? Let me know!
💙 Sanne

04/01/2022

🥳 Wishing you a very happy and healthy 2022! The year that you’ll be feeling empowered and confident to improve your health without deprivation and diet overwhelm. How? 👇

🎉 Learn how to nourish your body to give it all it needs for optimum health
🎉 Make sustainable changes that actually fit into your day-to-day life
🎉 Ditch the restriction mentality what can actually worsen your physical and mental health
🎉 Listen better to your body's signals to know what it really needs when the cravings hit
🎉 Know how to enjoy your favorite treats in a way that they do not stand in the way of your health goals
🎉 Bring back the joy of eating together!

Which points do you want to know more about to start making positive changes? Let me know in the comments or PM so I can create helpful content here for you in 2022 😃

💙 Sanne

24/12/2021

17/12/2021

Do you see a special treat in this photo, or something that you can eat year-round, whenever you want it?

Most of my clients find that their snacking behaviour stands in the way of their health goals. From time to time they may feel out of control around foods like biscuits, ice cream or chips. Why do they experience this? 👇

ONE of the reasons may be the fear of missing out. One of my current clients had a great insight around this that helps her to feel mentally more free around food. This is her story:

A couple of weeks ago she mentioned during a session that with Christmas coming up, she was worried about all the Christmas baking that is around wherever she goes. She felt like she would "lose control" with these special treats around. Normally she feels like she's eating way too much of these treats, because it feels special to her. We talked about mindset changes around those types of food. In reality, can't she have those treats whenever she wants them, year round 🤔?

Most of the time the answer is "yes, we can". But it is the feeling of now or never/fear of missing out, that often makes us crave those foods and eventually eat more of them than we really want.

Sure, some foods you'll only be able to enjoy around this time, like your aunt's secret mince pie recipe, but often we are being tricked. Food marketers are brilliant at this. Like these Santa cookies; are they a special kind of treat you MUST have NOW or... are they chocolate chip biscuits that are available year round for you to enjoy whenever you feel like it? The same goes for chocolates in different wrappers, cakes with green&red sprinkles, cheeses with a holly sticker etc.

What kind of food makes you feel out of control because of fomo, but really you can have it whenever you desire? I hope reflecting on this mindset change helps you to feel more free too!

💙 Sanne

16/06/2021

Do you feel like you can't have 🍨🍫🍪🥨🍟 in the house or you'll go overboard and binge eat it all? A great solution is to just not have them around....or is it 🤔?

This approach is usually not sustainable, because let's be fair, treats will find their way to you one way or the other 😬.

If you really want to get on top of snacking habits and feel comfortable with having treats sitting in the cabinet, then you'll have to address the underlying issue of WHY you feel the need to (excessively) snack. Could it be that your main meals are not balanced, causing too large blood sugar fluctuations? Are hormones out of whack? Are you trying to swallow emotions and feelings (eg stress 🤯 or boredom) with food? Etc etc!

These are examples of what my clients work on to get on top of their snacking habits. They learn how to enjoy a treat so now and then without having to worry how it stands in the way of their health goals 🥳.

Is this what you need too? Then let's chat! Book in your free discovery call via www.CoastNutrition.co.nz to find out whether my 8 weeks (online) coaching program would suit your needs. I'm looking forward to getting to know you!

💙 Sanne

31/05/2021

🔥You deserve better advice and care🔥

Encouraging someone to just eat less assumes that:

😶 you are constantly overeating,
😳 it puts you at risk of missing out on nutrients that simply make you thrive, not just survive,
😒 it ignores hormone imbalances and the weight gain, cravings and emotional roller coaster that accompanies it,
🤔 it does not help you to determine what is actually a healthy diet for you personally
🧐 it does not give you the tools that you need to change your eating and lifestyle habits for good, so you can feel great and feel confident around food for the rest of your life!

👉What you DO need is:

😏 an understanding of what drives your health problems,
🤩 understanding how to effectively address this with nutrition and lifestyle adjustments
😋 tools to change your eating habits in a way that works in real life, permanently (not just for the duration of a meal plan)
🤗 accountability and guidance to let new habits settle in naturally so you can be confident in your food choices for the rest of your life.

I have designed an (online) 8 week program for women just like you who are ready to get real and serious about eating well for health. Visit www.CoastNutrition.co.nz to learn more about my approach.

💙 Sanne

16/03/2021

Give it a like if this sounds familiar 😉

Not listening very well to our body and not giving it what it REALLY needs, is one of the reasons why so many of us are not as healthy as we could be.

If you would tune in with your body right now, what is it trying to tell you? You have the internal wisdom to do the best thing for yourself, you only have to pause and listen.

Let's chose to reconnect with our internal wisdom and treat our body and soul the best we can. THAT is the secret to a healthier you!

💚 Sanne

PS: if you need guidance and accountability to break habits and start living your best life, then apply for coaching via www.CoastNutrition.co.nz/ 👍

09/03/2021

❓To fast or not to fast❓One of the most asked questions I get is "what do you think of intermittent fasting for weight loss?". And my answer is often unexpected 😲

You see, the scarce scientific evidence out there has many limitations and should be carefully analyzed. Although in the SHORT term some beneficial effects are reported, because there are also adverse side effects, caution is required.

From my experience people achieve better, sustainable results by changing their relationship with food and tweaking some lifestyle habits. This often means:

👉 eating nutrient dense food to fuel body & mind

👉 honoring your hunger and fullness,

👉 eating in the right context in a mindful way,

👉 getting stress hormones in check,

👉 and moving their body with joy.

When women follow my program and feel the big difference it makes for them, they tell me they never want to go back to old habits 🙌

You can do this too! What first step could you take today that helps you achieve your happy weight in a sustainable way? Please don't tell me replacing breakfast with black coffee 😆

PS: if you need guidance and accountability in changing your habits to get to your happy weight, then book in your free discovery call on www.CoastNutrition.co.nz to see if we would be a good fit to work together. 💙

04/03/2021

Does this sound like a no-brainer to you? Then why are we time and time again surprised and disappointed? Often when women see their lost kgs (+ more 😔) come back they berate themselves. As if there is something wrong with them!

But girl, you did NOT fail the diet, the diet failed YOU!!! Diets don't work, not for sustainable weight loss AND health improvements. Women that realize this are one step closer towards reaching their optimum health. 💃

The women that work with me get insights in how their eating and lifestyle habits affect their health. They learn how to adjust these habits step-by-step in a way that fits into their life. It does not come without hurdles, but this way their goals come within reach and is easy to maintain 🎉.

What maintainable habit change could you make today to reach your health goal?

PS: if you need advice and accountability to change habits for good, then apply for 1:1 coaching on www.CoastNutrition.co.nz

02/03/2021

Hands up 🖐 if you use food as a coping mechanism to deal with everything that is going on in your life!

Hey, I get it! Even just every day stresses can make us feel wired and crunching away on a bag of chips can temporarily make you feel more calm, happy and temporarily distracts from whatever is going on. However, if eating is your ONLY coping mechanism to deal with your busy life, this can stand in the way of finding your happy weight (the weight you naturally settle at when you eat well, move your body in a way that feels good, get adequate sleep, manage stress adequately and stay well hydrated).

If this is you, try to think of a few triggers that cause you to (over)eat. Explore this with curiosity rather than judgement. How could you deal with these situations that does not ALWAYS involve eating or drinking? 😃

If you need help uncovering in what way your habits stand in the way of getting to your happy weight and you need accountability to turn this around, then apply for coaching via www.CoastNutrition.co.nz/apply
💚 Sanne

25/02/2021

3 THINGS THAT HELP YOU TO GET TO YOUR HAPPY WEIGHT:

1️⃣ Make new eating habits sustainable by using your time wisely. Eating healthily during your busy week does not mean you need to food prep all weekend long. Use low prep/ready to eat foods like frozen vegetables, bagged leafy greens, rotisserie chicken, marinated mussels etc.

2️⃣ Skip the unsatisfying "skinny" drinks/foods, not your breakfast! A balanced breakfast (whatever time that is for you), that satisfies you and keeps you full, helps you to feel energetic throughout the morning without cravings.

3️⃣ Cooking and eating differently from those around you is unsustainable, because it feels unsociable and you may just like to eat what others are eating too. Instead, learn how to balance your meals in a way so it does not stand in the way of getting to your happy weight, without having to cut anything out. You CAN enjoy all food groups AND be at your happy weight!

Do you need support and accountability to stick to your new habits? Apply for my 10 week 1:1 accountability coaching program on www.CoastNutrition.co.nz/apply

💙 Sanne

23/02/2021

🙌 Hands up if this resonates with you 🙃

Often when we want to improve our diet we take an all or nothing approach. A clean slate, a fresh start, no more "bad" food...

However, going to extremes and eliminating all the "bad stuff" is rarely attainable long term. If you deprive yourself from the foods you enjoy most, it is very likely that at some point you end up doing the exact opposite: eating way more than you actually want! 😔

The women in my 8 weeks 1:1 coaching program learn how to incorporate their favorite fun foods in a way so it does not keeps them from achieving their health goals. This is not an easy overnight "fix", but rather a journey of getting back in touch with how food makes you feel, physically and mentally. They learn how to tune in with their body and feelings to give themselves what they truly need. And sometimes that is cake, other times that is something completely different! 😴🧘‍♀️❤️🚣‍♀️🎨🧖‍♀️

Are you ready to make more realistic diet and lifestyle changes and do you need support to achieve this? Apply for coaching on www.CoastNutrition.co.nz/
💚 Sanne