Eating For You

In recognition of Ovarian Cancer Awareness Month (Australia), I welcome back cancer dietitian and nutritionist Jane Freeman for an evidence-based and compassionate conversation about ovarian cancer and nutrition support.Jane shares why ovarian cancer symptoms can be subtle and easily dismissed—including persistent bloating, pelvic or abdominal discomfort, appetite changes, bowel changes, and fatigue—and why it’s so important for women to tune in to their bodies and seek medical advice when something doesn’t feel right.Together, we discuss:Ovarian cancer risk factorsLifestyle and dietary patterns that support overall healthThe difference between prevention-focused eating and treatment-focused eatingManaging common treatment side effects like nausea, taste changes, fatigue, constipation, and diarrheaWhy restrictive diets and excessive supplements can be harmful during cancer treatmentHow loved ones can provide support without adding pressureJane introduces her practical and empowering TEAL CARE framework to guide nutrition during treatment:T – Take chargeE – Easy foodA – Adequate proteinL – LiquidsC – Cover with coffeeA – Anything is better than nothingR – Regulate fibre intakeE – Enjoy foodThis episode reinforces an important message: nutrition during cancer treatment is not about perfection—it’s about nourishment, flexibility, and individualised support.📌 TEAL CARE checklist can be found here: https://eatingforyou.com.au/ovarian-cancer-nutrition-support/Jane’s contact details: : https://canutrition.com.au/If this episode could support someone you care about, please share it.Don’t forget to like, subscribe, and comment so more women can access evidence-based nutrition guidance.

If you’ve ever felt like you know what to do with eating—start with good intentions and then it doesn’t last—this episode is for you.In today’s episode, I share the five mindful steps that support lasting change in eating habits, based on the Eating for You Changing Eating Habits Practice:Create SpaceConnectObserveTransformPatience & PracticeThese steps aren’t a checklist, and they’re not about doing anything perfectly. They’re about understanding why change often feels so hard—and what helps change occur more naturally over time, with kindness and support.💛 10-Year Celebration Invitation To celebrate 10 years since the Eating for You book was launched in Sydney, the Foundations Mindful Eating Program is currently 50% off. You can complete the full 8-week program for $997 (usually $1997) until midnight on February 14 (Valentine’s Day). Payment plans are available.Next step: ✅ Learn more about Foundations📞 Or book a call to talk it through📩 Or email me your questions

February marks 10 years since the launch of the Eating for You book, and in this special anniversary episode, I reflect on what I’ve learned from decades of supporting women to build healthier eating habits that truly last.This episode is both a celebration and a reassurance—for anyone who has tried many approaches to healthy eating and wondered why it hasn’t been sustainable.Inside the episode, you’ll hear:Why healthy eating hasn’t lasted for so many women (and why it’s not your fault).The key insights that make eating habits sustainable in real life.How mindful eating supports trust, calm, and confidence around food.Reflections from women who’ve transformed their relationship with eating.To celebrate this milestone, I am offering the Foundations Mindful Eating Program at 50% off for a limited time.A 10-Year Celebration Invitation 💛 Complete the 8-week Foundations program for $997 (usually $1997). This offer is available first to podcast listeners and closes at midnight on Valentine’s Day, February 14.👉 All the details about the program.👉 Or book a free call to see if the program is right for you.

Weight loss medications like Ozempic, Wegovy and Mounjaro are everywhere right now—and if you’re curious about them (or taking one), there’s nothing wrong with you.In Episode 157, as a non-diet, mindfulness-based dietitian, I unpack what the research shows about weight regain after stopping weight loss medications and why regain is often biological, not a personal failure. You’ll learn how GLP-1 medications work, the side effects people don’t always understand, and why focusing on body composition (muscle vs fat) matters more than a number on the scale.You’ll also hear a research-based comparison of regain after medication versus regain after lifestyle and behavioural programs—including why long-term support, resistance-based movement and personalised nourishment can make a difference.In this episode:How GLP-1 medications work (appetite suppression + regulation)Why side effects can unintentionally reduce protein intake and movementWhat a 2025 systematic review found about weight regain after stopping medicationWhy muscle preservation changes the whole storyMedication regain vs lifestyle-program regain: timelines and what’s differentA more realistic question: is it even helpful to expect a stable weight across life stages?✨ Free support: Book a complimentary 30-minute Mindful Eating Strategy Call📩 Subscribe to the Nourishment newsletter so you receive all updates and tips to help you sustain healthy eating for goodSUBSCRIBE to the Eating for You podcast so you don't miss any episodes x

Most food and eating New Year’s resolutions fail within the first couple of weeks—not because you lack motivation, but because they focus on outcomes (like weight loss or “being good”) instead of the real reasons you eat.In this first new episode for 2026, I explore a more sustainable approach: instead of setting rigid goals, choose one habit to understand and gently change—whether it’s snacking, emotional eating, restricting and overeating, or feeling stuck in an all-or-nothing cycle.You’ll learn how mindful eating helps you shift from self-criticism to curiosity, and how the 9 Eating for You drivers for eating reveal what’s really going on beneath the surface—from hunger and satiety, to stress, body image, food pleasure, beliefs about health, and convenience.I also share real client examples from Carol, Judy, Valerie, Bronwyn, and Gayle, showing how lasting change happens one habit at a time—with insight, guidance, and support (not willpower).📗 Free resource: Download the Emotional Eating Triggers Checklist ☎️ Support: Book a free 30-minute Mindful Eating Strategy CallRelated EpisodesEpisode 43: Weight Loss Through Curiosity With CarolEpisode 51: Freedom From Food With JudyEpisode 57: No More Secret Eating With BronwynEpisode 112: Mindful Eating That Lasts: Adapting to life’s ups and downs (Judy)Episode 115: Healthy Eating For Good With ValerieEpisode 117: From Dieting To Freedom: A journey of reflection and change (Carol)Episode 124: Breaking Free From Dieting: Gayle’s journey to mindful eatingIf you enjoyed this episode, please share it and subscribe so you don’t miss future episodes.

Do you automatically reach for icy drinks, ice cream and giant salads as soon as the weather heats up – then wonder why you feel heavy and your gut doesn’t feel great?In this episode of The Eating for You Podcast, I am joined again by Chinese medicine practitioner and Qigong teacher Tania Grasseschi, based in the Blue Mountains west of Sydney. Together we explore how to eat in summer so you feel cool, calm and nourished – without putting out your “digestive fire” or getting caught in diet rules.From a Chinese medicine perspective, summer is the most yang season – warm, active and drying – and is linked to the fire element and heart energy. Tania and I unpack what that means in everyday terms: the kinds of foods and cooking styles that support digestion in hot weather, why raw and icy foods can be a problem in excess, and how to use bitter and cooling foods in a balanced way.We also discuss “heat” as inflammation, how processed foods, alcohol, caffeine, stress and a sedentary lifestyle contribute to chronic heat in the body, and why self-care has to include sleep, movement, emotional awareness, not just what you put on your plate. You’ll hear how Qigong, mindful breathing before meals, and honouring your body’s natural rhythms can all support healthier summer eating.If you’ve ever wondered, “What should I actually eat in hot weather so I feel well?” This conversation is for you.In this episode, you’ll learn:☀️ How Chinese medicine views summer—yang, fire, heart energy, cooling foods, and protecting digestive fire through seasonal eating.🍉 Practical ways to stay cool and nourished—hydrating foods, lightly cooked meals, mindful eating, balanced movement and Qigong, and avoiding extremes like icy drinks or excessive heat.🪷 Lifestyle factors that support summer wellbeing—sleep, light exposure, reduced screen time, emotional balance, and self-care practices that calm the heart and regulate hormones.To access Tania’s resources visit her website: https://www.orientalwisdom.com.au/For more information on mindful eating and changing eating habits for good visit Sallyanne’s Your Health Hub: https://eatingforyou.com.au/your-health-hub/

After more than 50 years of on-and-off dieting, Caroline felt like a “hopeless case” with food.In this episode of The Eating for You Podcast, she shares how dieting from her teens, living with type 2 diabetes, and constant self-criticism damaged her relationship with food—and how mindful eating has helped her find peace, confidence, and better health in her 60s.We talk about what it’s really like to step away from diet rules, how to handle “missteps” without shame, and the small, practical changes that supported Caroline’s HBA1c dropping into her recommended range. If you’ve ever felt that food is controlling you, or that you “should know better by now,” this conversation is for you.In this episode, you’ll learn:How early dieting and body image worries can shape a lifetime of eating habitsWhy dieting left Caroline feeling like a failure—and how mindful eating changed thatThe role of stress, cortisol and self-talk in emotional and non-hunger eatingWhat it means to tune into hunger, fullness, satisfaction and food pleasure againPractical changes Caroline made (like timing sweets, breakfast, and adding legumes)How self-compassion and curiosity help you get back on track after a “misstep”Why focusing on daily habits—not the scales—can support long-term health markers like HBA1cIf you’d like to explore how mindful eating could support your own health and relationship with food, you’re invited to book a free Mindful Eating Strategy Call with Sallyanne. You’ll explore your challenges, your goals, and whether the Eating for You approach is the right next step for you. Book Here.

Know what to do with your eating but feel like life keeps getting in the way?In this reflective episode of The Eating for You Podcast, I invite you to pause and gently look back on your year—not through the harsh lens of success vs failure, but through compassion, curiosity, and kindness.I share how my 2025 has been a year marked by uncertainty, caring for my mum, navigating the aged care system, a melanoma diagnosis, and osteopenia. Through these experiences, I explore how our energy levels, responsibilities, and health shape what’s realistic for us—and why goals don’t always go to plan.In this episode, you’ll:⭐ Celebrate the things that did work this year—no matter how big or small❤️ Reflect on the goals that didn’t unfold and what they’re really telling you🪷 Explore why self-compassion (not willpower) is key to lasting change⏰ Understand how changing circumstances can shift your priorities🏆 Be reminded that letting go of a goal can be a mindful, empowered choiceYou’ll also hear about:✨ Free YouTube Training: “Why You Can’t Stick to Healthy Eating — and How Self-Compassion Helps”A gentle, practical training to help you move away from guilt and towards kinder, more sustainable eating habits. View it here ✨ Workshop Replay: Know Your Eating Triggers to Avoid Christmas Weight GainFor just $17, this 60-minute workshop helps you:1) Identify your personal festive-season eating triggers2) Understand why certain foods or situations lead to overeating3) Reduce emotional and mindless eating4) Stay calm and in control around festive food5) Enjoy celebrations without guilt, restriction, or dietingYou can get instant access to the workshop replay here. And if you realised you were trying to do everything on your own this year, reach out via our contact page so you can explore support options for a calmer, more sustainable 2026.Your worth is not measured by productivity or “perfect” eating.This episode is your reminder that you’ve grown and changed more than you realise. 💛

Travelling doesn’t have to derail your healthy habits. In this episode, I share how to enjoy food while travelling at home and abroad—mindfully and without guilt. Learn to recognise hunger and fullness cues, balance rich foods with lighter meals, and plan ahead for hydration, nutrition, and food safety.I also cover mindful buffet choices, local-food rituals, managing special diets (IBS, plant-based, perimenopause), and using mindful eating to stay energised and connected to culture wherever you go.In this episodeWhy your appetite shifts when you travelSimple anchor habits for balanceHow to savour local cuisine without overeatingSmart buffet & restaurant strategiesStaying safe with food and water abroadPractical nutrition for women 40+Listen now to travel well, eat with awareness, and return home feeling healthy, balanced, and happy.📥 Free guide: Five Steps Towards a New Way of Eating https://eatingforyou.com.au/a-new-way-of-eating/

Women often hear conflicting advice after a breast cancer diagnosis: cut out sugar, go keto, take this supplement, avoid that food. In this grounded, compassionate conversation, Sallyanne and internationally regarded cancer dietitian Jane Freeman cut through the noise and answer the most common questions women ask about food, treatment, and recovery.You’ll learn:🩷 How common breast cancer is and the real (modifiable) risk factors🧁 Why the “sugar feeds cancer” idea is misleading—and what to focus on instead🍲 Eating during treatment: simple ways to hit protein, fibre, fluids and energy (even with fatigue, nausea, taste changes or constipation)🙂 The plate model that keeps you nourished without dieting🥦 Weight changes on hormone blockers or steroids—how to stay healthy without obsessing over the scale🍎 Probiotics vs. plant fibre for your gut microbiome and immune therapies🍶 Supplements: when not to use them, and the few exceptions to discuss with your care team✅ Practical tips: frozen veg, salad bags, pantry staples, and how to ask friends for the kind of help you actually need (hello, soup!)Guest: Jane Freeman, cancer dietitian & nutritionist; board-certified in Lifestyle Medicine; award-winning author; international olympic committee qualified sports dietitian. Jane consults at the Mater Hospital’s Wellbeing Centre for Cancer Patients, Valion Health, and Elia Lifestyle Medicine Centre (Sydney, AU).Resources & links:Jane’s website: https://canutrition.com.au/Eating for You Health Hub: https://eatingforyou.com.au/your-health-hub/Subscribe to this podcast so you can set up a healthier way of eating that lastsThis episode is informational only and not medical advice. Please speak with your medical team for personal guidance.

We are celebrating World Menopause Awareness Day with a special guest, Felicia Terlecki—former professional ballet dancer turned Pilates & dance teacher and founder of Pilates Powerhouse Party. In this episode, Felicia and I reframe midlife from “decline” to power with practical tools you can start using today.We unpack the:⁉️most-searched questions about perimenopause vs menopause vs post-menopause (what’s the difference and how long does it last?), 😅 real reasons behind weight gain/belly fat, fatigue, brain fog, mood swings, sleep issues, and hot flushes/night sweats. Felicia shares how Pilates, strength, and simple dance support joints, posture, bone density, and confidence—and we explain how mindful eating, nervous-system regulation, breathwork, and small daily wins lower stress and make symptoms easier to navigate.You’ll also hear about Felicia’s accessible programmes—Pilates Powerhouse Party, Sexy Back Power (20-min posture boost), Dance Grooves, and the Menopause Power Guide—plus Sallyanne’s Five Steps to a New Way of Eating and a special Tapping-In call offer.🎧 New here? Follow, rate, and share this episode with a friend who needs a lift today. 🔗 All links & resources:Felicia’s Menopause Power Guide – https://members.feliciainc.pro/menopauseguide Pilates Powerhouse Party (100+ videos, recipes, mindful practices, community) – https://members.feliciainc.pro/PilatesPowerhouseParty-47Sexy Back Power (20-min posture & confidence booster) – https://members.feliciainc.pro/sexy-back-power-video-7Dance Grooves (5 simple choreographed routines + warm up/cool down) – https://members.feliciainc.pro/dance-grooves-seriesFollow Felicia on Instagram – https://www.instagram.com/felicia_pilatesdancer/Sallyanne: Five Steps to a New Way of Eating (free guide) – https://eatingforyou.com.au/checklists/Tapping-In Dietetic Nutrition & Eating Habits Call (discounted this month) – https://booknow.eatingforyou.com.au/p/tapping-in-consultation/Join the free Eating for You Facebook Community – https://www.facebook.com/groups/EatingForYouCommunity

In this World Mental Health Day conversation, I welcome Accredited Practising Dietitian and credentialed eating-disorder dietitian Jacinta Sherlock (Dietetics Done Differently) to explore emotional and non-hunger eating—and why “knowing what to eat” isn’t the same as eating it.We unpack a trauma-informed, person-centred approach interwoven with Acceptance & Commitment Therapy (ACT) and motivational interviewing, and we talk about mindful eating, curiosity, self-compassion, and building awareness of body sensations to make choices that actually feel good. So you can stop emotional eating without judgement, self-doubt, or guilt.You’ll hear practical ways to notice patterns, reduce shame, and create new experiences that reshape beliefs—so eating well becomes easier, calmer, and more enjoyable.🔗 Resources Emotional Eating Triggers Checklist:  https://eatingchecklist.comYour Health Hub: https://eatingforyou.com.au/your-health-hub/Jacinta Sherlock: Dietetics Done Differentlyhttps://www.dieteticsdonedifferently.com/https://www.instagram.com/dieteticsdonedifferently/

In this World Heart Day special, I am joined by Dr Rebecca Luong—Cardiometabolic Dietitian and co-founder of Heartful Flavours. Together, we unpack the hidden dangers of excess salt, why most of our sodium comes from processed foods, and how simple swaps can protect your heart without sacrificing flavour. 🥦 From busting diet myths to explaining the link between heme iron, blood pressure, and cardiovascular disease, this episode is packed with practical, evidence-based tips to help you eat for both health and enjoyment.👉If you haven’t subscribed to the Eating for You podcast yet, make sure you do so you don’t miss out on future myth busting and practical food and mindful nutrition tips.Sallyanne’s no added salt challengehttps://eatingforyou.com.au/reflections-salt-watch-week/For more information about Dr Rebecca Luong https://www.cardiometabolicdietitian.com/The link to the dietary patterns blog post:https://heartfulflavours.com/blogs/learn/what-are-the-9-key-principles-of-a-healthy-dietary-pattern⁠https://www.cardiometabolicdietitian.com/post/5-ways-to-lower-blood-pressure-through-dietary-management⁠Information about Heartful Flavours Products and the Discount Code:Enter the code "EatingforYou15" or add to cart through the below link to apply the 15% off first order coupon:https://heartfulflavours.com/discount/EatingforYou15Instagramhttps://www.instagram.com/cardiometabolicdietitian/https://www.instagram.com/heartfulflavours/

This special episode of The Eating for You Podcast marks the International Day of Peace by bringing the focus inward—towards peace with food and our bodies. I share how judgement, guilt, and rigid food rules keep us trapped in an inner battle, and how mindful eating opens the door to freedom, calm, and self-compassion. You’ll hear practical insights, client stories, and steps to release the pressure of diets, embrace body acceptance, and find harmony between your health goals and daily food choices.✨ Ready to explore this journey further? Find out more about our Body Image Project and discover how to create peace with your body and your eating—one gentle step at a time.👉 Subscribe for more mindful eating insights and join me each week as we uncover new ways to nourish body, mind, and spirit.☎️ And if you know you are ready to set up a long-term way of healthier eating, join me in a free mindful eating strategy call.

I am so thankful that Janice overcame her fear of public speaking to share her journey with food and eating on the Eating for You podcast.Former nurse Janice reflects on growing up on a farm, decades of shift work, and a lifetime of diets that never quite fit. In this candid chat, she shares the “aha” moments that helped her swap all-or-nothing thinking for mindful, non-judgemental choices—like checking in before, during, and after meals, noticing stress and sleep triggers, and choosing foods that she actually enjoys.Find out why her squid salad moment was an important milestone for Janice!We also talk about community, self-compassion, and realistic movement at every stage of life.Subscribe to the Eating for You podcast so you don’t miss out on any episodes to help stop non-hunger eating, enjoy nourishing food, and feel healthy and happy in your body.✨Ready to feel calmer and more in control around food? Book a free 30-minute Mindful Eating Strategy Call (that’s how Janice started): eatingforyou.com.au/free-call

In this episode of The Eating for You Podcast, I’m joined by Tania Grasseschi, a Traditional Chinese Medicine practitioner, acupuncturist, and Qigong teacher, to explore how to transition from winter to spring with ease. 🌸 We dive into the wisdom of Chinese medicine to understand how seasonal changes affect our body, emotions, and food choices.🥬 Tania shares practical tips for supporting your liver and gallbladder—the key organs of spring—through simple dietary adjustments, like adding sour and bitter flavors, embracing leafy greens, and preparing foods that nourish both body and mind. 🌳 We also discuss how mindful movement, such as Qigong, helps to keep energy flowing, reduce blockages, and improve emotional balance.Whether you want to:1) Eat more in tune with the seasons, 2) Reduce sugar cravings naturally, or 3) Understand how food and movement can restore vitality, This episode is filled with gentle, empowering advice for welcoming spring with balance and mindfulness.Subscribe to the podcast for more tips on mindful eating and seasonal living!Resources:Oriental Wisdom website, e-books, blog: https://www.orientalwisdom.com.au/Oriental Wisdom Facebook: https://www.facebook.com/OrientalWisdom.HealthFREE Mindful Eating Strategy Call: https://eatingforyou.com.au/free-callFREE Emotional Eating Triggers Checklist: https://eatingchecklist.com

In this mini-workshop-style episode of The Eating for You Podcast, for Women’s Health Week, I explore how stress impacts eating habits and health—and what you can do to change it.You’ll learn: 💡 the hidden drivers of stress eating,👣 why breaking tasks into small steps matters, and 🌸 how self-care is more than bubble baths and meditation—it’s an attitude. With practical tips on mindfulness, boundaries, and nourishing habits, this episode helps you stress less and eat more mindfully. Perfect for women ready to break free from dieting and reclaim their health.“Say Yes to You”—speak up, check in, and prioritise your wellbeing.”Resources & Links:Book your individual coaching call here. If you book a call prior to September 8th, 2025, you’ll get the Self Care Project for free.Learn more about my mindful eating programsJoin the Eating for You Community on FacebookFollow me on Instagram: @eatingforyou.com.auPrevious podcast episodes on mindful eating & sleep: https://eatingforyou.com.au/podcast/ and scroll to Episodes 126 & 127If you found this helpful, please like, subscribe, and share this episode with a friend. Together, we can break the cycle of stress eating and create a kinder, healthier way of living.

Did you know that what you do in your 20s, 40s, or 60s can shape the strength of your bones for life?In this special Healthy Bones Action Week episode, I’m joined by internationally respected bone health researcher, Professor Belinda Beck. We explore the surprising truths about osteoporosis, why many women are never screened, and how simple lifestyle changes—yes, even in later life—can drastically improve bone strength.We also dive into:What causes bone loss (beyond calcium and menopause)The power of weight-bearing exercise to reverse osteoporosisHow social messaging and language influence women’s attitudes to bone healthThe game-changing research behind The Bone Clinic and Onero™ programWhether you're in your 30s or your 70s, this episode will shift how you view your bones—and your ability to take control of your health confidently.And make sure you subscribe to our podcast so you don't miss out on any episodes.We'd love to have your feedback on this episode, so please leave us a review.🦴 Mentioned in the episode:The Bone Clinic Onero™ Program Onero™ AcademyEating for You® Your Health Hub

Secret eating often hides in silence and shame—but it’s more common than many women realise. In this reflective episode, I explore the deeper reasons why women eat in secret, what types of foods are typically involved, and how women can break free from this habit with compassion and mindfulness. With real-life stories and powerful insights, this episode gently unpacks the emotional roots of secret eating and offers a way forward that’s not rooted in diets or guilt. If you've ever struggled with this pattern, know you're not alone—and there is a way out.🌿 Free Mindful Eating Strategy Call🎧 Listen to more episodes: Episode 7: Building Trust With Food with AnnetteEpisode 57: No More Secret Eating with BronwynEpisode 86: It’s Never Too Late to Change with BevEpisode 112: Mindful Eating That Lasts: Adapting to Life's Ups and Downs with Judy

In this World Chocolate Day episode,  I sit down with ethical chocolate maker Luke Spencer for a rich, behind-the-scenes look at chocolate—from bean to bar. Discover how to eat chocolate mindfully, the importance of quality over quantity, and how choosing ethical chocolate supports farmers, communities, and the planet. Whether you're a daily dark chocolate devotee or a once-in-a-while cocoa lover, this episode will deepen your appreciation and enjoyment of chocolate.🔗 LINKSSpencer Cocoa: www.spencercocoa.com.auOn Instagram: https://www.instagram.com/spencercocoa/Learn more about sustaining healthier eating for good: https://eatingforyou.com.au/Can't stop at one piece, or binge on chocolate, and you want to stop the habit? Then book in for a free mindful eating discovery call: https://eatingforyou.com.au/free-call