After a 6-month hiatus due to pregnancy, childbirth and taking the time for loving up my new squishy addition to the family; I am back in 2024 with more to share, offer and guide you with. 

Our first episode back takes us to the place of whether you are eating/ restricting to comfort, punish or heal... whether the behaviour is food or not... there is a misaligned strategy there based on false belief. and the first step to breaking free of that is realigning with WHO YOU ARE and Acknowledging your Worth...  I talk you through some starting strategies to BreakFree© :  and Live the Life you Deserve. 

For more resources and access to support: Join the Group
www.facebook.com/groups/Emotional.Food.Freedom

A little bit of a personal share about the struggles of weight gain during pregnancy after wls and how I intend to combat this after the birth of baby #3 (2nd baby post surgery) 

Currently 39 weeks pregnant and ready to bring you on this post-partum journey of getting back to goal. 

Disarming the trigger challenge can be found in the Emotional Food Freedom group on facebook

->    www.facebook.com/emotional.food.freedom

 or you can book a FREE discovery call via the website

->    www.biomeintegrativenutrition.com.au 

For more resources and access to support: Join the Group
www.facebook.com/groups/Emotional.Food.Freedom

Bariatric Hunger Games : The mental Struggle 
www.mbbacademy.com.au 
Bariatric Hunger Games : The mental Struggle

"I don't feel hungry...do I feel hungry? Am I hungry? Should I eat? Am I eating too much? Have I just eaten too much ? Have I stretched my stomach? Am I eating the right things? Should I go on a diet? Do I need to restrict my intake more? Has the surgery failed? "
 
The post-surgical bariatric mindset and the mind games that many subject themselves to, are enough to drive most, face first into a triple chocolate cheesecake.

The voice of doubt and its endless chatter seem relentless, so what do you do about it? The best course of action is to answer each question one by one and become informed about the ins and outs of your surgery and your body.
 
 1. I don't feel hungry.. Do I feel hungry? Am I hungry? Should I eat?
 
There are many factors that influence this line of thinking.
​

• -The reduced surface area of your stomach, in particular the removal or bypass of the fundus (upper part of the stomach) which is responsible for the production of Grehlin (our hunger stimulatory hormone).

​Nerve damage from surgery, which can disrupt and interfere with hunger signals and fullness register.

​Reduced capacity leading into the failure to drink sufficient hydrating fluids, resulting in dehydration, which coincidentally can trigger the same sensations as hunger.The memory of routine. You know you 'used to' eat at certain times, you used to be hungry at certain times, so 'shouldn't you be hungry' now?

2. Am I eating too much? Have I just eaten too much ?
     Have I stretched my stomach?

This happens to be one of the BIGGEST overplayed records in the jukebox!
Take a sip of your water, take a deep breath and turn that song off!
 
If you are regularly exceeding your portion sizes, if you regularly experience uncomfortable fullness, and you are either stalling or gaining weight, then the answer is yes.

Being mindful of your portion sizes ensuring you don't overdo it is the best way to get on track and stay there.

Regular over indulgence will lead you to the possible stretching of your sleeve/pouch, but once, one meal, one occasion will not.... so chuck that broken record in the bin.

Again, you may very well be like a lot of the people I consult with and actually do not eat enough (which will also cause stalls)

3. Am I eating the right things? Should I go on a diet?
 ​    Do I need to restrict my intake more?

Are you eating from all the food groups, wholefood and fresh, a mixture of healthy protein, fat, carbohydrate, fibre and water?

Do you eat lean fish, chicken, meats, legumes, nuts, seeds, fresh fruits and vegetables?

Do you meet your macro requirements and meet your caloric needs?

Do you make choices based on #1 & #2 ?

4. Has the surgery failed?
 
In some cases there are complications that accompany bariatric surgery that can impact your long-term success, however in the absence of complications you will need to remove this question from the list. Your surgery has not failed, you simply need to:
 
• Eat the right things.
• Eat enough to meet your biological (not psychological) needs.
• Eat the right portions.
• Drink enough water.
• Do not regularly exceed your capacity.
• Stay away from anything that is labelled a 'diet'. You won't be doing yourself any favours by adding further restriction.
 
And change that darn broken record ! 

For more resources and access to support: Join the Group
www.facebook.com/groups/Emotional.Food.Freedom

In this episode I will tell you the story about how my obesity made me think and feel small and how it impacted decisions in my life until I learned the keys to success!

join me for this episode

Engage in coaching and get your own success: 
www.support@mbbacademy.com.au 

join the FB Group:  www.facebook.com/groups/emotional.food.freedom

For more resources and access to support: Join the Group
www.facebook.com/groups/Emotional.Food.Freedom

Is it carb Cravings,  emotional eating or Something else? 

In this weeks episode we talk CARBS and how this can lead into problematic eating behaviours and understanding what our problem is with sugar and carbs!! 

Want coaching?   www.biomeintegrativenutition.com.au
 Want training?  www.mbbacademy,com.au

Want to join the free group? www.facebook.com/groups/emotional.food.freedom

For more resources and access to support: Join the Group
www.facebook.com/groups/Emotional.Food.Freedom

imiting beliefs are the stories we tell ourselves about who we are that hold us back from becoming who we are meant to be. They are often false accusations we make about ourselves that can cause a number of negative results. They can affect every area of our lives and prevent us from reaching our full potential.

Some examples of limiting beliefs are:

1. I don't have time

2. I don't have what it takes.

3. I'm not strong enough

4. I don't deserve love.

5. I’m too old.

6. I’m not smart enough.

7. I am not educated enough.

8. I’m going to fail.

9. You have to have money to make money.

10. I’ve already tried everything.

11. I can’t do that.

12. I don’t feel I really deserve it.

13. I’ll never be able to do that.

10. All the good ones are taken.

These beliefs are often subconscious and based on fear, doubt, or insecurity. They can also come from past experiences, social conditioning, or negative feedback from others.

Limiting beliefs can be identified by asking yourself questions like:

- What is stopping me from achieving my goals?

- What do I fear the most?

- What do I believe about myself that is not true?

- What do I tell myself when I face a challenge or setback?

Once you identify your limiting beliefs, you can challenge them and replace them with empowering beliefs that support your growth and happiness.

There are different ways to challenge and replace your limiting beliefs, but here are some common steps that you can follow:

• Identify your limiting beliefs - What do I fear the most? What do I believe about myself that is not true? What do I tell myself when I face a challenge or setback?
• Assess the accuracy of your limiting beliefs - Is this belief based on facts or opinions?
• Develop alternative or empowering belief - What belief would help me achieve my goals or live my ideal life?
• Use positive affirmations - reinforce your new beliefs with positive statements.
• Take action based on your new beliefs - act in alignment with your new beliefs.
• Review and revise your belief - monitor and evaluate your beliefs and their impact on your life.

These are some of the steps that you can take to challenge and replace your limiting beliefs with empowering ones. Remember that changing your beliefs is a process that takes time and practice, but it is worth it in the long run and I can help you challenge, conquer and overcome these. 

For more resources and access to support: Join the Group
www.facebook.com/groups/Emotional.Food.Freedom

 Habits are Habits, they are formed for a reason - and triggers morph and change and combine over time until the true nature of the cause is a bit blurry. BUT There is ALWAYS A ROOT CAUSE .  

In this Episode, Carrie talks about the root cause of triggers and how to start digging down and uncovering them...

To find out more about the BreakFree and Begin Again program... visit.

www.biomeintegrativenutrition.com.au/breakfree-registration 

For more resources and access to support: Join the Group
www.facebook.com/groups/Emotional.Food.Freedom

In this Episode Carrie talks about what emotional and disordered eating is and where is comes from. 

Find out more and join the online community at www.facebook.com/groups/emotional.food.freedom

For more resources and access to support: Join the Group
www.facebook.com/groups/Emotional.Food.Freedom