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I'm Nadia: Nutritionist, Dog Lover + Proud Fighter of Diet Culture.

I'm so excited to help you break free from dieting and empower your own intuitive eating path.
Let's get better acquainted.

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- Raw Cacao Protein Balls Jul 29 Snacking can be a huge let down for those of us wanting to make better food choices. It’s often the time of day when everything you’ve established so easily comes…

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WHAT PEOPLE SAY
“The internet needs more Nutritionists with your integrity, ethics and approach!"
Chris Morrison

Nadia Felsch

#nfeats

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And it’s those shades of grey that I think get lost in the noise.⁣
And perhaps can never be conveyed on social media?⁣
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The longer I’ve spent in this industry; and especially calling out diet culture BS; the more clear it is to me that us humans we love black and white answers.⁣
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We inherently crave simplicity.⁣
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I’m no different. Yep, because I’m human too.⁣
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It makes sense for us to divide foods up into categories or “good” and “bad.” Of “healthy” and “un-healthy.”⁣
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Except for this: how is that working out for us?⁣
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And that’s precisely why I don’t see the value in food comparison posts on social media. Even if the wording says otherwise and even if the intention is positive, the inherent nature of how these posts are set up means that we see good on one side and bad on another.⁣ ⁣
Almost every woman I speak to in my clinic is afraid of eating carbohydrates and limits them, only to over-eat them later on.⁣
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Almost every woman I come across has a long list of food rules and sometimes they’re even ensure where these originated from.⁣
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Almost every woman I come across has more trust in a stranger on the internet, than her own body.⁣
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Cultivating a positive relationship with food and your body is anchored in neutrality.⁣
And neutrality isn’t black or white.⁣
It’s colourless?⁣
It simply is. ⁣
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And that neutrality allows you to make food choices and live in your body very differently to this above extreme caption.⁣
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It allows for you to observe, register, process and discover.⁣
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Quite different isn’t it?⁣
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To get started on this journey; and it is a journey; I’d encourage you to spend some time thinking about your relationship with food and your body RATHER than the nutrients contained in various foods.⁣
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Because again, how is the latter working out for you?⁣
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Consider how much time and energy is taken up for you in trying to figure out:⁣
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- the “perfect diet” - no such thing BTW⁣
- which is the “best” food and again - there’s no such thing⁣
- how to weigh less⁣
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Consider how much your quality of life suffers because of the above and what it’s interfering with? Relationships? Energy? Joy? Work? Focus? Sleep?⁣
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CONT. IN COMMENTS ⤵️⤵️

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L O A D E D P O R R I D G E // high-fibre, nutritious, satisfying and an easy way to start your day! Save this recipe for later (or even right now!)⁣
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Knowing how to nail a porridge recipe makes for satisfying and yummy breakfasts (or any meals) in a flash. And people still ask me how I make porridge so you’ll find that easy recipe below.⁣
The main reason why oats rocks nutritionally is that they're a powerhouse of fibre (which supports our digestion) and energy to sustain us. They’re also fairly inexpensive and versatile so win-win!⁣
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1. Add 1/2 cup oats and 3/4 cup milk of your choice to a saucepan on medium-high heat⁣
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2. Cook for a few minutes until creamy and the liquid has absorbed⁣
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3. Add ¼ tsp ground cinnamon once cooked and stir through warm⁣
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4. Some of my go-to toppings are:⁣
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- peanut butter⁣
- banana ⁣
- fig or berries ⁣
- coconut flakes ⁣
- prunes or sultanas⁣
- an extra splash of milk⁣
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Expand this recipe as your energy and hunger levels require. Say it with me, there is NO such thing as an international portion size. How ridiculous! You do you and eat according to your own hunger and fullness, not a chart.⁣
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HOT TIP - To get the most flavour out of your prunes, stew the prunes easily by pitting and soaking in a little hot water for a few hours. I stew them in an airtight container and store them in the fridge to use when I want them.⁣
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👊🏻YUM!

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I live with anxiety.⁣⁣
Panic disorder specifically and in a nutshell I fear, fear.⁣⁣
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I’ve lived with anxiety for 17 years.⁣⁣
And from what I’ve learnt of this mental health condition, I’ll live with it forever.⁣⁣
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Note that I say live with and not suffer from.⁣⁣
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That doesn’t mean that I don’t sometimes wish it wasn’t part of my life or wonder how much more free I would feel without it, but acceptance and management has come so much easier thanks to owning that mental health is health and seeking the regular support of a psychologist.⁣⁣
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I’ve seen a psychologist on/off for 15 years.⁣⁣
And there’s absolutely no shame in that.⁣⁣
If you break your leg or feel physically ill, you speak up and seek help. What’s the difference with our mind? 🤷🏼‍♀️⁣⁣
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Today is World Mental Health Day.⁣⁣
And when so many suffering with mental illness don’t reach out for support due to the related stigma, I want you to know you’re not alone and there’s NOTHING wrong with seeking support.⁣⁣
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I’m so grateful that my depressed and deeply anxious late teen years (swipe to see a snapshot from that time), didn’t linger longer because my sister helped me find support.⁣⁣
It’s thanks to her and brave friends who let me know they loved me as I am, that I felt stronger to own my mental health and stop ignoring it.⁣⁣
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✊🏼⁣⁣

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Could you rate your hunger and fullness on a scale?⁣⁣
One of the most valuable exercises I do with clients is guide them through rating their hunger and fullness.⁣⁣
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I love this exercise as it allows for a connection to the unique sensations and signals that your body is sending you. And cultivating these is part of becoming a more Intuitive Eater.⁣⁣
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So…..⁣⁣
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1. Before eating simply check in and ask yourself where you’re at with your hunger level?⁣⁣
2. Whilst eating, do you notice that hunger changing or going away?⁣⁣
3. After eating, check in and see how you’d rate your fullness?⁣⁣
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The below scale is a huge help in this process where 0 = over-hungry and 10 = over-full.⁣⁣
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✨0 - 2 OVER HUNGRY which can feel like intense feelings of hunger, quite irritable and anxious⁣⁣
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✨3 - 7 NORMAL EATING RANGE which ranges from comfortable hunger in the lower numbers where you’re ready to eat and up to comfortable fullness where you feel satisfied and content⁣
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✨8 - 10 OVER FULL which can feel unpleasant, uncomfortable and maybe painful at the upper end of the range⁣⁣
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If you’ve been dieting for some time, and perhaps have “good” and “bad” foods, you might find yourself frequently eating at a 0 or 1 rating and this is completely understandable. It’s essentially when we’ve ignored our hunger cues for far too long and the hunger is unbearable.⁣⁣
It also means we’re more likely when eating at this level, to over-eat.⁣⁣
And over time, this is how we can gain weight. The same weight those diets telling you not to eat, are doing a terrible job at keeping off.⁣⁣
Does this sound familiar?⁣⁣
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Staying connected to your hunger and fullness can be challenging initially; as any new skill is; though can soon become an automatic and welcome ally in feeling comfortable and empowered around food.⁣⁣
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Save this post and come back to it as much as you need to.⁣⁣
See if you notice any patterns or trends in your eating? ⁣⁣
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And if you’d like to dive further into this, you can check out my Live More, Obsess Less online program.⁣⁣
This is EXACTLY the type of work you do with me guiding you step-by-step.⁣⁣
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Link in my bio 🙌🏻

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And how much damn time and energy do we spend trying to bend this fact? 🤷🏼‍♀️⁣⁣
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Here’s the truth….⁣⁣
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If the weight you are striving to be involves strict counting of food intake, ignoring your own hunger signals and not respecting your body - it’s likely that it’s not a healthy weight level for you.⁣⁣
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And that’s perfectly OK.⁣⁣
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I get why it can seem like the “best” option to be when everything around us tells us that thin is it. ⁣⁣
But that’s not the truth.⁣⁣
We naturally come in all shapes, sizes and colours.⁣⁣
That’s not just “OK” either.
It’s normal and I think it’s freaking amazing too.⁣⁣
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If you listen to @whatdoieat.thepodcast you’ll hear me talk about this in relation to the dog park 🐕 ⁣⁣
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Respecting your genetic blueprint is respecting your body; a key principle of Intuitive Eating.⁣⁣
Fighting it constantly to make it something it isn’t is as negative and useless as me trying to stretch my short stature.⁣⁣
I was made this way.⁣⁣
And that’s OK.⁣⁣
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I’d love for you to take care of your body as it is now.⁣⁣
For more on that and to feel supported through the process, check out my Live More, Obsess Less online program via my bio link 🙏🏻 .
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#podcast #nodiets #dietculture #haes #nutrition #nutritionist #nutribollocks #intuitiveeating #nourishment #nadiafelsch

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