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.
I’m excited to share a special Aromatherapy Awareness Week episode of The Eating For You Podcast, where I chat with Louise Bickerton of Blue Mountains Lavender Farm.
Louise walks us through her transition from city life to cultivating 6,000 lavender plants across 10 hectares in Little Hartley. She explains the challenges and joys of growing lavender.
We dive into the science behind lavender’s soothing qualities, as well as the traditional copper steam-distillation process required to produce the essential oil.
Whether you’re curious about growing lavender at home or creating your own sleep sprays and insect-repellent blends, Louise shares practical tips you can start using right away.
You’ll hear why choosing 100% natural, locally grown lavender matters and how to spot synthetic “fragrance oils” so you can be sure to purchase a lavender that is right for you.
To see more of Louise’s farm, follow her on Instagram: https://www.instagram.com/bluemountainslavender/ Instagram.
For details on guided farm tours, products, and her full range of lavender-infused offerings, visit: https://bluemountainslavender.com.au Instagram.
Like to learn more about mindful eating and living for women? Then register for our weekly Nourishment Newsletter: https://eatingforyou.com.au/nourishment
In recognition of International Children’s Day on June 1st — a day dedicated to the rights and wellbeing of children worldwide — I’m thrilled to welcome back registered nutritionist Fern Rodriguez to The Eating for You Podcast.
As we celebrate the importance of nourishing our children and ourselves in every sense of the word, Fern and I dive into one of the most common parenting challenges: mealtimes with picky eaters. Fern, a specialist in avoidant eating and food literacy, shares her compassionate and practical approach based on the Division of Responsibility — a method that transforms food struggles into peaceful, respectful family meals.
But here’s something that’s often overlooked: how your own eating habits — and emotions around food — might have been shaped at your childhood table too. This is why this podcast is for everyone wanting to change unhelpful eating habits for good.
Fern and I explore how to let go of pressure, build trust at the table, and work with your child (rather than for them) when it comes to food. If you’ve ever felt concerned about your child’s eating habits or overwhelmed by food refusal, this episode offers insight, relief, and a path forward grounded in understanding and mindfulness.
This episode also invites you to reflect on your own experience of food as a child and how unconscious food rules are influencing your own eating habits, and those in your family. It is a kind and patient reflection on how eating habits start, and how we can change them for good.
Struggling with fussy eating?
Fern’s website: https://www.eatplaylearnnutrition.com
Grab Fern’s free 5-week email series + eBook with her Top 5 Strategies to Stop Fussy Eating.
👉 https://www.eatplaylearnnutrition.com/top-5-strategies
Ready to uncover and remove unconscious food rules?
Join Sallyanne in a free Mindful Eating Strategy call to receive a personalised plan to identify and transform unhelpful eating habits for good.
Book here: https://eatingforyou.com.au/free-call
Is eating just one meal a day the ultimate wellness hack—or a harmful diet in disguise?
In this episode, we explore the OMAD (One Meal a Day) trend through the lens of mindful eating. You’ll learn the science behind fasting for 23+ hours a day, the possible short-term benefits, and the potential long-term risks—especially for women.
We’ll unpack how OMAD may override natural hunger signals, promote nutritional imbalances, and foster disordered eating patterns. Most importantly, we’ll guide you back to the core of mindful eating—trusting your body, honouring your hunger, and finding peace in how you nourish yourself.
Whether you’ve tried OMAD or are just curious about it, this episode will help you move beyond food rules and reconnect with what your body truly needs.
And if you would love some help tuning back into your mind and body, book a free 30-minute call:
https://eatingforyou.com.au/free-call
In this special World Meditation Day episode, I explore the serene practice of forest bathing, also known as Shinrin-Yoku, and how this Japanese form of meditation can inspire a more mindful, peaceful relationship with food.
Through a guided visualisation practice, discover how slowing down in nature connects beautifully with mindful eating—and why transformation doesn’t have to take hours out of your week.
If you're a woman who wants to improve your eating habits without overhauling your life, tune in for a refreshing perspective and a powerful invitation to take the next step towards food freedom—with clarity, calm, and confidence.
👉 Book your free 30-minute Mindful Eating Strategy Call https://eatingforyou.com.au/free-call