3 tips to navigate food restrictions for health reasons… without messing up your relationship with food!

Note: It’s National Eating Disorder Awareness Week and I want to raise awareness about this problem that affects so many of us and the people we love. You probably heard of eating disorders like binge eating disorder, anorexia, and bulimia BUT you might not be aware that there are many more forms of DISORDERED EATING that touch the millions of us struggling with our relationship with food and our body.

I’ll be posting a short 5-min video every single day this week to help you see whether YOUR relationship with food and your body might need some healing. 🙂

Watch the whole series of video here.


Today I want to talk about something very important to me because I’ve seen this happens first hand with myself and with so many other of my clients. Having been on numerous restrictive (sometimes overly restricted and unnecessary) diets for health reasons (digestive issues like IBS and SIBO as well as for my PCOS), I’ve seen how much these can mess up with our relationship with food and our body, and even interfere with our physical health!

The topic for today is: 3 tips to navigate food restrictions for health reasons… without messing up your relationship with food. Listen here and find the cliff notes below. 🙂

Here are the cliff notes for today!

Best tip: Heal your relationship with food FIRST!

  • If you can take 2-3 months to focus on healing your relationship with food first, DO IT!
  • For better long-term results and to make the healing process more effective, smoother and more enjoyable!
  • Goal is to reconnect with your body so the lines of communication are open between your body and your brain (mind-body connection / gut-brain axis)

Tip #1: Ensure you’re meeting your nutritional needs

  • Restrictive diets should still nourish your body adequately
  • There is the mental and emotional restriction, but we often dismiss the very obvious and simple problem of physical restriction many people create for themselves by not eating adequately!
  • If your body isn’t getting enough nutrients, it will start SCREAMING and trigger cravings and urges to eat MORE and EVERYTHING!
  • Keep your blood sugar levels stable and steady throughout the day
  • Getting enough nutrients also important to better support the healing process
  • Work with a qualified nutritionist / dietitian for help with this

Tip #2: Find the least restrictive protocol possible

  • STRICTER is not necessarily BETTER!
  • a lot of conflicting information from Dr Google and a lot of fear-mongering about how eating a certain food / ingredient will cause inflammation, leaky gut, and undo all the work you’ve been doing in the last weeks…. not necessarily true (unless you believe it and stress over it!!!)
  • watch yesterday’s video about the antinutrient guilt and the nutrient activators compassion, pleasure, and presence! 🙂

Tip #3: Don’t be too hard on yourself and remember the bigger picture

  • Remember that it’s progress, not perfection!
  • Train your self-compassion muscles with the 3 components of self-compassion by Kristin Neff: self-kindness, shared humanity, and mindful awareness
    • Tell yourself (often!): “This is a moment of suffering that is part of the life of so many people struggling with health issues. May I be kind to myself in this moment. May I give myself the compassion I need.”
  • Remember the bigger picture!
    • Remember the journey you’ve been on so far, where you are now, and where you’re going!
    • Looking too closely at the symptoms we experience on a daily basis can make us look track of the bigger pictures (overall improvements this month vs last month for example)
  • Be very aware of your Inner Mean Girl or Inner Mean Dude when they creep their way back into your head telling you that you’re doing it wrong, it won’t work, you won’t be able to stick to it, and so on… switch those thoughts from fear to more loving and self-compassionate thoughts (see above)
  • Get a good dose of self-care EVERY day!
    • List at least 3-4 things that help you feel better supported for each of these 4 categories… and do them!
      • BODY: what do you need to tend to your physical needs?
        • sleep, meal timing, meal composition, hydration, rest, movement, etc…
      • MIND: what do you need to tend to your mental health?
        • learning something just for fun, meditation, coloring books, reading a new book every month (I recommend the 2 books referenced below, including the Loving Diet by Jessica Flanigan), etc…
      • HEART: what do you need to tend to your emotional health?
        • meeting with a friend every week (be very specific), journaling, a hobby you love, especially if it makes you creative and allows you to express your emotions, etc…
      • SOUL: what do you need to tend to your soul’s needs?
        • doesn’t have to be religious but it can be, can also be meditation, coloring books, restorative / yin yoga, etc…

Recommended books:
* Self-compassion by Kristin Neff
* The Loving Diet by Jessica Flanigan

Watch the whole series of video here.

So how do you feel? And what do you think?

Let me know what food for thought these four questions are bringing for you (below in the comments).




p.s. Do you need help with your relationship with food? 

If any part of what I wrote here resonates with you, I personally invite you to check out my FREE Whole Batch Syndrome Online Training. 🙂

It includes the 5 biggest mistakes I made when trying to heal my own relationship with food and my body and how to turn these 5 stumbling blocks into 5 stepping stones you can use for your own healing today.


And if you’re RIPE & READY to embark on your healing journey to improve your relationship with food and your body, I invite you to check out my Radicata SEED Protocol (private coaching or group classes).