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Latest from the Blog

non-diet dietitians

Three reasons why you shouldn’t go on a diet

At Embody Health London, our dietitians practice from a non-diet approach. This means that we don’t recommend dietary rules or restriction for weight loss, and instead focus on cultivating a positive relationship with food with our clients. By the end of this article, we think you’ll understand why!
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calorie counting

Six reasons why calorie counting does not serve you

Nutritional information, including calorific quantities, are indicated on almost all of the packaged food we buy in a supermarket or store. Because of this, many of us have experienced calorie counting and tracking at some point in our lives.
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gut symptoms bloating eating disorders

How to reduce your gut symptoms during recovery

The relationship between our eating habits and our gut health is incredibly strong. This is particularly noticeable for many of our clients in the early stages of recovery from an eating disorder.
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BMI lie science weight loss

The Science of BMI – Is it reliable?

For decades, BMI has been used by health professionals and researchers to indicate the health and future health risks of individuals. However, in recent years, the criticisms for this practice have grown as the usefulness of BMI is called into question.
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journaling affirmations eating disorder recovery

Six eating disorder affirmations you need to hear today

Incorporating self-affirmations can play a significant role in our personal journey to recovery from an eating disorder or a challenging relationship with food. Well-timed and consistent affirmations have been shown to improve health, relationship and educational outcomes, with long-term benefits...
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shopping body neutrality

How to shop for clothes and embrace body neutrality

Body image is such a big topic in the health space, and we know it is impacted by so many factors, including age, size, mood and even clothing. (1) Clothing has been around for around 100,000 years (2), initially serving more practical purposes ...clothing today is more focused on aesthetics...
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nature and mental health awareness

Six ways to use nature to boost your mood

It's Mental Health Awareness Week 2021 and we are so excited that this year's theme is nature! Research shows that spending at least 120 minutes a week in nature is associated with good health and wellbeing...
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cognitive flexibility reframing thoughts CBT

How to rewire negative thought patterns on your journey towards food freedom

When you’re attempting to heal your relationship with food and your body, overcoming those deeply ingrained negative beliefs stemming from diet culture is often one of the biggest obstacles standing between you and food freedom... you’re not alone!
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feeling fullness intuitive eating

What to do if you can’t feel your fullness

'Feeling your fullness' is one of the ten intuitive eating principles. This article will explore what this part of the intuitive eating approach really covers and how we can strengthen our interoceptive awareness. This will help us to recognise bodily cues to eat and live more mindfully.
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thyroid health hypothyroidism and nutrition

What to eat to cure your hypothyroidism

As with many chronic conditions, the information about what you should eat with hypothyroidism is often confusing and conflicting. So let’s clear a few things up!
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reading food labels

How to use food labels for empowerment rather than guilt

The critical analysis of food labels is a practice that is often recommended by well-meaning health professionals in an attempt to promote a healthier lifestyle. But what happens when label reading becomes a source of guilt, anxiety, and strict food rules?
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how to stop food guilt

Three steps to stop feeling guilty after eating

...remember that your purpose in this life is not to eat as little as possible or to be as thin as possible. You are meant for so much more, and you need to eat if you’re going to achieve it.
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readiness to change

How to get ready to recover from an eating disorder

Recovery from an eating disorder is rarely linear. Instead, it’s more likely that your readiness to change will ebb and flow throughout your journey – and that’s okay! The purpose of this article is to help you to understand the process of change and to support you towards getting ready to recover.
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what to eat when tired

What to eat when you are feeling tired: Food for low-energy days

...remember that you don’t have to cook a cohesive restaurant-style meal if it just doesn’t feel realistic to you! Putting together a plate that consists of a handful of walnuts, a few cubes of cheese, a slice or two of bread and a piece of fruit, for example, will get the job done! ...
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fertility nutrition

Can changing my diet help me to fall pregnant?

While we can’t guarantee you that changing your diet will yield a positive pregnancy test on your next cycle (we wish we could!), this article will talk you through the dietary changes that are backed up by research to support optimal fertility.
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over exercising RED-S no period

Signs that you are over-exercising and what to do

The notion that “exercise is good for you – do more!” has been hammered into our heads from a young age, but to what end? You may think the more the better, but not when it comes at the expense of your period and ultimately your health.
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hunger and embodiment intuitive eating

What should I do if I can’t feel my hunger?

Working towards embodiment can help you to rediscover your hunger, as research suggests that as you become more embodied, you will also become more in touch with your internal cues. Learn how in this blog!
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no period amenorrhea

Five tips to help you get your period back

To break it down, hypothalamic refers to the part of the brain responsible for regulating reproduction, known as the hypothalamus; amenorrhea means the absence of menstruation. So hypothalamic amenorrhea is the loss of the menstrual cycle due to a disruption to the hypothalamus.
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bariatric surgery risks and weight regain

What are the risks and complications associated with bariatric surgery (and how likely are you to keep the weight off)?

Bariatric surgery is the most successful method of weight loss that currently exists, and its ability to improve some chronic conditions is widely praised. However, the procedure may not be the miracle cure that you’ve been led to believe it is!
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food comments disordered eating worth

How to cope with food comments

In the space of the time it takes from plate to palette, we can come to internalize these comments and equivocate the portions on our plate with the proportions of our body. Something as simple, innate, and natural as eating becomes complicated by the burden of socially conditioned expectations.
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how do I stop binge eating

How do I stop binge eating?

This week is Eating Disorder Awareness Week here in the UK, and this year’s focus is on Binge Eating Disorder. https://www.beateatingdisorders.org.uk/edaw As part of Embody Health London’s contribution to this important cause, this article shares five of our top tips to help you to stop binge eating – for good!
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embody health body image

Three ways to feel good in your body and improve body image

We frequently separate ourselves from our bodies and treat them like something that needs to be punished for betraying us by not fulfilling our own or society’s beauty ideal, as opposed to cultivating a greater sense of bodily connection and focusing on our lived experience over looks... this blog highlights how to do just that.
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support eating disorder

How to support someone with an eating disorder

Eating disorders are incredibly isolating illnesses – as a result, social support is fundamental to recovery.1 However, worrying about what to say (or what NOT to say) to a friend or family member with an eating disorder can feel really overwhelming.
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organic food

Is eating organic food really better?

Organic foods are often promoted as the superior option by wellness and “clean-eating” gurus, yet are those pesticide, hormone, and antibiotic free foods truly “healthier” or simply a fast-track to shopping-induced stress and a direct route to eating into your overdraft and food budget?
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weight gain menopause

How to manage weight gain during menopause

Many health professionals blame the symptoms and increased health risks associated with menopause on the increase in fat around the abdomen. While there is some evidence to support this theory, there is also a whole host of reasons why...
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thirsty or hungry diet culture

Can you really mistake hunger for thirst?

Googling “can you mistake thirst for hunger” brings up numerous articles advocating that hunger is often just dehydration in disguise. In a world where we have become accustomed to, if not normalised, ways in which we can suppress hunger...
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men boys and eating disorders

What do men with eating disorders tend to focus on?

The stereotypical eating disorder sufferer depicted by the media is a young, white, underweight girl. This over-generalisation is incredibly problematic in so many ways, one of which being the suggestion that eating disorders only affect women.
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diet culture history

Where does Diet Culture come from?

Diet culture can be understood as a system of socially conditioned and constructed beliefs that thinness is synonymous with health and associated with a sense of moral virtue.
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pcos nutrition

How to manage PCOS without restricting your diet

There is a vast amount of fatphobic and confusing dietary advice out there regarding the management of PCOS. So we’re here to tell you that you do NOT need to lose weight or go on a restrictive diet in order to manage your symptoms.
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picky eating ARFID

What is the Difference Between Picky Eating and ARFID?

Most children grow out of this neophobic phase after a few years if given the right support to develop a healthy relationship with food. Believe it or not, it may take 10 or more exposures to a new food for them to start to like it!
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eating disorder recovery weight gain

How to Cope with Weight Gain in Eating Disorder Recovery

Weight restoration is one of the most physically and psychologically uncomfortable aspects of eating disorder recovery.
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how to stop calorie counting

How to Stop Calorie Counting

Calorie counting...may result in the opposite of the expected outcome due to the mental and physical response to intense and measured restriction – bingeing.
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dance mindful movement

How to Enjoy Exercise: Joyful Movement

You’re probably well-versed in the benefits of movement – namely improved physical and mental wellbeing. However, many of us have a relationship with exercise that’s far from healthy.
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comparison body image

How to Stop Comparing Yourself and Live a Full Life

...should we really build our sense of self-worth, self-value, and self-esteem on the destruction of ourselves or the decimation of another’s appearance, characteristics or attributes?
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new years resolution anti diet

Why You Won’t Want to Start a Diet this January

If you’ve been berating yourself over your lack of willpower, it’s time to take a deep breath and release the guilt and blame. In this blog we explain set point theory and why diets fail you.
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new years resolutions

How to Set a New Year’s Resolution that Sticks

Often when we want to change something within our lives, within ourselves, about ourselves we’re given to wait for some sort of temporal milestone – that is, we wait for Mondays, for foreign holidays, for big birthdays, for Weddings…for New Years.
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seasons greetings nutrition clinic

What You Need to Know to Tackle This Holiday Season

Christmas is often referred to as “the most wonderful time of the year” but it can also be the most stressful time of the year if you’re struggling with your relationship with food and your body.
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child refusing food diet

How to Raise Children in a Diet-Obsessed World

With 50% of children aged 8 to 13 years old wanting to lose weight, it’s difficult to know how to protect our most vulnerable and allow them to arrive in adulthood unscathed by diet culture.1
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diet culture weighing scale

Why You Need to Stop Weighing Yourself

Results from longitudinal studies illustrate that daily self-weighing is correlated to anxiety, depression, body image dissatisfaction/ disorders and deteriorations in self-esteem and self-worth...
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orthorexia healthy eating

What is Orthorexia? The Pathology of ‘Healthy Eating’

“Orthorexia” as a descriptive or diagnostic term was first devised by a holistic practitioner Steven Bratman in the 1990s to describe an eating pattern characterised by an intense fixation on “healthy eating” to the...
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body neutrality

Four Ways to Practice Body Neutrality

Self-love is incredibly empowering and aspirational, but it is also a radical concept for many people. When your body image is far from perfect, the idea of loving your body can seem unachievable or even laughable...
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diet culture disordered eating

What is the difference between disordered eating and an eating disorder?

...even if you do not have a diagnosed eating disorder, if eating is causing you to feel shame, guilt, fear or anxiety, you are worthy of seeking support and amending your relationship with food.
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causes of an eating disorder

The Causes and Risk Factors of Developing an Eating Disorder

A majority of research posits that eating disorders have multiple, and often interconnected, causes or risk factors – primarily falling under the branches of being biological, psychological, and sociocultural...
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serotonin tryptophan and eating disorders

Serotonin Supplementation and Eating Disorder Recovery: Can it help?

Changes in serotonin levels can contribute to many eating disorder characteristics, including perfectionism, lack of impulse control and issues with mood regulation. Different eating disorder behaviours seem to affect serotonin levels in different ways...
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omega 3 fats mental health intuitive eating

How Omega-3 Fats Support Mental Health and Anorexia Recovery

Omega-3 fatty acids are vital components of cell membranes, neurotransmitters and other necessary cellular substrates and structures...insufficiency can contribute to exacerbating mental health issues...
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gut brain axis IBS and eating disorders

What is the connection between IBS and eating disorders?

When you think about conditions that commonly co-occur, eating disorders and Irritable Bowel Syndrome (IBS) may not be the first ones that come to mind. But they’re more interconnected than you might think!
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fitspo

How the fitness industry may erode your self-worth

The weight of diet-culture weighs heavier on our shoulders than any barbel ever could. It causes us to sink lower than any squat and leaves us more (internally) contorted than any yoga pose...
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ibs intuitive eating

How to eat intuitively when you have IBS

The idea of combining a therapeutic diet, such a low FODMAP diet for Irritable Bowel Syndrome (IBS), might seem incompatible with Intuitive Eating. But the two are actually more aligned than you might think!
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keto diet high fat diet

High Fat and High Fad? The Ketogenic Diet and Diet Culture

There is a distinct difference between following a medically supervised, potentially life enhancing, ketogenic diet for therapeutic reasons versus using it as a tool to drop pounds by eating mounds of fats...
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food addiction sugar

Food Addiction: Fact or Fiction?

The idea of food being addictive has rapidly grown in popularity in recent years in both wellness and research circles, likely as a result of the so-called “obesity epidemic”.
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