PODCAST
Saying “no thanks” to food can feel harder than saying yes—especially during the festive season.
In this episode of The Eating for You Podcast, I explore why it can feel almost impossible to say no to food when you’re not hungry, and how social pressure, diet talk and fear of missing out can easily lead to overeating and feeling uncomfortably full.
You’ll hear about:
🍨 Why food isn’t the problem—social expectations are
😔 How comments like “You’re not on another diet, are you?” keep diet mentality alive
🍕 The all-or-nothing thinking that leads to “I’ve blown it now, I may as well keep eating”
🤔 Why canapé-style gatherings make it so hard to read your hunger and fullness
❎ Gentle, confident ways to say no to food without offending your host
🧡 Simple strategies to stay connected to your own hunger, even in busy social settings
I also share how mindful eating helps you build a confident relationship with food—without rules, guilt or restriction—and invites you to explore further support through coaching, the Eating for You Health Hub, and festive season resources.
If you’re tired of feeling pressured to eat “just to be polite,” this episode is for you.
If you have a question or would love guidance and support to sustain healthier eating, email me: https://eatingforyou.com.au/new-contact/
Visit Your Health Hub Here: https://eatingforyou.com.au/your-health-hub/
Know Your Festive Season Eating Triggers To Avoid Unwanted Weight Gain: https://learning.eatingforyou.com.au/course/know-your-eating-triggers-to-avoid-christmas-weight-gain/
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 habits
Why dieting left Caroline feeling like a failure—and how mindful eating changed that
The role of stress, cortisol and self-talk in emotional and non-hunger eating
What it means to tune into hunger, fullness, satisfaction and food pleasure again
Practical 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 HBA1c
If 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 choice
You’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 Gain
For just $17, this 60-minute workshop helps you:
1) Identify your personal festive-season eating triggers
2) Understand why certain foods or situations lead to overeating
3) Reduce emotional and mindless eating
4) Stay calm and in control around festive food
5) Enjoy celebrations without guilt, restriction, or dieting
You 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 episode
Why your appetite shifts when you travel
Simple anchor habits for balance
How to savour local cuisine without overeating
Smart buffet & restaurant strategies
Staying safe with food and water abroad
Practical 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 lasts
This 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-47
Sexy Back Power (20-min posture & confidence booster) – https://members.feliciainc.pro/sexy-back-power-video-7
Dance Grooves (5 simple choreographed routines + warm up/cool down) – https://members.feliciainc.pro/dance-grooves-series
Follow 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.com
Your Health Hub: https://eatingforyou.com.au/your-health-hub/
Jacinta Sherlock: Dietetics Done Differently
https://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 challenge
https://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-pattern
Information 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/EatingforYou15
https://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.Health
FREE Mindful Eating Strategy Call: https://eatingforyou.com.au/free-call
FREE 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 programs
Join the Eating for You Community on Facebook
Follow me on Instagram: @eatingforyou.com.au
Previous podcast episodes on mindful eating & sleep: https://eatingforyou.com.au/podcast/ and scroll to Episodes 126 & 127
If 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 osteoporosis
How social messaging and language influence women’s attitudes to bone health
Whether 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:
Eating for You® Your Health Hub
In Episode 140, I explore why we snack when we’re not hungry, how to shift from mindless to mindful snacking, and whether snacks can be a helpful part of your day.
You’ll learn how to spot emotional, habitual, or environmental triggers, how to honour true hunger, and practical strategies for stopping unintentional snacking without restriction or guilt.
Plus, I answer the top questions I am asked: Is snacking good or bad? When should I snack? What’s a healthy snack?
We wrap up series four with this empowering, non-diet conversation and get ready for Season Five—Healthy Bones Week starts August 25!
As we have a short break before series 5, I have shared a range of resources for you to check out.
Free Resources
Emotional Eating Triggers Checklist. Download here
The Smart Snacking Guide: Download here
The Nourishment Newsletter, which is emailed weekly. Register here
The Mindful Eating Strategy Call, if you would love some help to stop snacking BOOK HERE
Past episodes that might be of interest:
Episodes 126 & 127 with sleep expert Rosemary Clancy
Episode 124: Gale’s journey from dieting to mindful eating
Episode 121: Simplifying gut health
Episodes: 117 & 43: Conversations with Carol about switching to mindful eating
Episodes 112 & 51: Discussing what mindful eating has meant for Judy’s comfort eating habit
Episode 57 No more secret eating with Bronwyn
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 Annette
Episode 57: No More Secret Eating with Bronwyn
Episode 86: It’s Never Too Late to Change with Bev
Episode 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.
🔗 LINKS
Spencer Cocoa: www.spencercocoa.com.au
On 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
In this World Wellbeing Week episode, I invite you to slow down, take a breath, and reflect on what wellbeing truly means.
Through personal stories and professional insight, I explore how burnout patterns form, how to replenish your "Qi" or life energy, and how Eastern and Western approaches to wellbeing can guide us toward sustainable health.
You'll learn why mindful self-awareness—not perfection—is the foundation of true wellbeing, and how simple daily rituals like tea, nature, and yoga can shift your energy and restore balance.
Whether you’re feeling overwhelmed, stuck in the go-go-go cycle, or just ready to reset, this episode will give you compassionate tools to support your health and happiness.
Ready to sustain healthier eating, without the stress and overwhelm, then book in for a free mindful eating strategy call. BOOK NOW
In this special International Day of Yoga episode, I welcome Malati Mehrish, Head of Yoga and Meditation at Ananda in the Himalayas. With over two decades of experience and deep roots in classical yoga traditions,
Malati shares how yoga is far more than exercise—it’s a holistic lifestyle that brings harmony to body, mind, and spirit.
Together, we explore:
The ancient origins and evolution of yoga.
Common myths and modern misconceptions.
How yoga integrates with mindful eating and daily life.
The importance of personalised yoga practices.
Simple ways to bring yoga off the mat and into your day.
Whether you’re new to yoga or deep in your journey, this conversation will inspire you to reconnect with the true essence of yoga.
Love some support to eat and live more mindfully, and remove the stress from your day, then book a free 30-minute mindful eating strategy call with Sallyanne
Further information about Ananda In The Himalayas and Traditional Yoga
In celebration of Dietitians Week, I sit down with fellow dietitian Sharon Hoffman to reflect on the realities of our profession—both the rewarding transformations and the daily frustrations.
Together, we uncover the challenges of working in a noisy online world where misinformation spreads faster than evidence-based advice.
You’ll hear client success stories, a powerful case for sustainable change, and how real results come from understanding your behaviour not chasing diets.
From gut health to genetic influences, this episode also explores what the future may hold for truly personalised nutrition.
This candid conversation will uplift professionals, reassure listeners confused by wellness trends, and inspire anyone ready to take meaningful steps towards lasting health—without diet rules, guilt, or quick fixes.