Episode 16: Improve Your Relationship with Food with Nicola Moore & Gemma Evans

2 Jan

Healthily | 01/02/21

In this episode, I’m the one doing the talking, as talented journalist Gemma Evans asks me about my work. Given this is the first episode of 2021, and acknowledging the fact that many of us start a new year with aspirations for living a healthier, happier life, Gemma was keen to find out how I approach working with clients to help them make positive changes to their diet and lifestyle in a way that cements lasting change, rather than a short-term diet, detox or cleanse.

We cover cultural expectations, emotional eating, issues with dietary restriction, why our hormones and monthly cycle should factor into things, and most importantly, why we should forget perfection and find balance.

Thank you so much, Gemma, for suggesting we put this episode together. I am so grateful to you for giving your time to support me and the podcast.

Gemma has her own YouTube channel and podcast called Healthhackers, the details for which are below, which I highly recommend checking out if you’re not already familiar with it.

TAKEAWAYs

✔️ New Year Mindset & Health Culture

The “new year, new me” mindset can create unnecessary pressure around food and dieting.
Health is better approached as a flexible, ongoing practice rather than a short-term fix.
The pandemic has encouraged reflection and a renewed focus on personal health and wellbeing.

✔️ Emotional Eating & Shame

Shame around food choices or health conditions can exacerbate emotional eating.
Nicola emphasizes understanding food as a source of nourishment and comfort rather than guilt.
Emotional eating is complex, and a positive mindset can help reshape eating habits.

✔️ Neuroplasticity & Mindset

Neuroplasticity allows us to “retrain” our brains to respond differently to situations, including seasonal changes, stress, or negative thoughts about food.
Nicola shares a personal example of reframing her experience of winter, turning dread into appreciation through mindful observation and habit.
Similar techniques can be applied to food, helping clients develop a healthier, more positive relationship with eating.

✔️ Practical Nutritional Advice

Focus on adding nourishing foods rather than restricting foods.
A healthy, balanced diet includes protein, natural fats, fiber, and colorful, varied foods to support gut health.
Allow meals to be satisfying, with mindful attention to hunger and fullness cues. Nicola calls this feeling “settled and secure” after eating.
The “full stop” strategy: a small, satisfying addition at the end of a meal (like dark chocolate) can prevent overindulgence later.

✔️ Individualized Approach

Women’s nutrition needs fluctuate across their menstrual cycle, perimenopause, or menopause, impacting energy, cravings, and brain chemistry.
Nutrition advice is tailored to each individual’s lifestyle, preferences, and physiological responses, rather than following rigid, one-size-fits-all rules.

✔️ Shifts in Nutritional Understanding

Growing research on the microbiome and intermittent fasting influences modern nutrition advice.
Moving away from constant snacking to three satisfying meals a day can support digestion and blood sugar management.

✔️ Positive Relationship with Food