wakeupandsmelltherosay

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🧠MPsy📜 +📚studying Fitness & Nutrition ♥ belly, brain & heart health ✘ anti-diet, anti-inflammation

@wakeupandsmelltherosay was developed by Natalie Rose Allen, a Toronto-based psychotherapist and health enthusiast. She creates beautiful, nutrient-dense breakfast bowls that keep her energized and fuelled throughout her fast-paced day. From personal experience overcoming health issues, and through helping her clients recover from unhealthy patterns, she understands the vital role nutrition plays in our mental and physical wellbeing. Natalie sparks her audience’s creativity and motivation by sharing mouth-watering pictures, enticing videos, and simple recipes, while connecting to provide insightful recommendations.

Location Toronto, ON
Country Canada
Member Since DECEMBER 22, 2019
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wakeupandsmelltherosay 105K Last Month Last 3 Months
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  • Family and Relationships
  • Parenting
  • Healthy Living
  • Nutrition
Highlights

You don’t need to punish yourself for enjoying a higher-calorie meal. Your body is smart and knows what to do with the extra energy. It’s normal for your calorie intake to vary day to day. Let yourself live. It’s not worth the stress💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #NourishNotPunish #CommunEATy #HealingYourRelationshipToFood

There’s no actual limit to how many pieces of bread you can have daily. Whether you’re eating bread with each meal, or switching it up with rice or pasta or other forms of carbohydrates, your body will break down the carbohydrates that you need with every meal anyway. Sure, different sources of carbs contain different nutrients, and variety is great. But it’s not “wrong” to eat bread or any other type of carb more than once a day. We need carbs for energy and nutrients. Have no fear🍞💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #NoFoodRules #DietCultureDropout #TrustYourGut

Women who lose their periods (due to hypothalamic amenorrhea and/or eating disorders) tend to be fixers, planners and over-achievers🎖️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ They often have difficulty resting in every sense (physically, mentally, emotionally)😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ They tend to take healthy eating to the extreme🥦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ They do NOT like change and tend to feel highly uncomfortable with ambiguity and uncertainty😳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼Period loss is usually triggered as a result of over-exercising, under-eating, chronic stress, and can also happen after significant weight loss — but it can also occur and persist when weight is considered “normal” or in a higher range. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unfortunately there’s no way to know exactly ~how long~ it takes to get your period back⌚️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But we do know that, regardless of how long it takes, forcing yourself to eat more, exercise less and prioritize stress relief and relaxation, are the only ways to break past rigid rules and regimes, and ultimately regain your periods🩸 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Food-wise, your body needs to receive a surplus of fuel (especially in the form of carbohydrates and fats) to restore hormonal functioning🍕🍩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve got this!!! 💪🏼❤️ Follow @wakeupandsmelltherosay mental wellness and @food.freedom.fertility for period health ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #noperiod #amenorrhea #hypothalamicamenorrhea #hypothalamicamenorrhearecovery #amenorrhearecovery #getyourperiodback #periodhealth #fertilityfood #failedIVF #infertilitystruggles #fertilitysupport #hormoneimbalance #periodproblems #TTCsupport #exerciseaddict #runningbody #HArecovery #tightertogether #activewomen #femaleathletes #runningwomen #iifymwomen #fitwomen #strongnotskinny #ttcdiet #edtherapist #eatingdisordertherapist

Let’s talk about extreme hunger. Yes, it’s scary. Yes, it *feels* like it’ll never end or that you’ll “get used to eating this much” and will never stop gaining weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But the reality is, it’s a very normal response to chronic restriction and WILL decrease as your body becomes nutritionally restored🌮 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Think about this: When you restrict food chronically (not to mention other ed behaviours like over-exercising, etc.), you don’t just lose fat. You lose muscle mass, bone mass, brain cells... It affects your organs, everything! So, the amount of food/calories that your body needs to repair the damage is probably waaay more than your mind can even fathom🤯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your hunger may seem “extreme” but it actually makes so much sense. Your body is begging you to replace the nourishment it’s been deprived of for so long, and once it gets it, it will stop sending you these intense signals to eat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’re going to be okay! Honour your hunger👏🏻❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ExtremeHunger #EDRecovery #CommunEATy

I’m not perfect, but for once in my life I don’t have a constant critical voice in my head telling me I’m not good enough. And for me, that has felt far more fulfilling, self-caring and encouraging than waking up at 6, writing down my every thought, and trying to manipulate my body into something it’s not. And maybe I had to go through those steps to get here. But all I do know, is that self-compassion and grace are moulding me into the person I want to be, and I wish that for everyone ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #RealisticSelfCare #SelfCompassion #PersonalGrowth

🚨REMINDER: Today is the last day to join CommunEATy! I won’t be opening doors again until later this year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re still consuming every piece of content but haven’t joined… then I know you’ve got a question you’d like to ask!🙋🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This isn’t for everyone, I know that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But, if you want to… ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☺️Experience joy, not shame, in your body, ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😋Savour your meals, without guilt, ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🆓Break free from the exhausting cycle of restricting and binge-eating, ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍔Enjoy food, without the constant tally of ingredients or calories, ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌞Embrace each day, free from the looming shadow of relapse, ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🫱🏻‍🫲🏼Find balance, where food is a friend, not an enemy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Then CommunEATy is the right place for you!✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼CommunEATy is your online sanctuary, where you can achieve lasting freedom from food and body struggles with expert-led support, a structured approach, and a compassionate community. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a commitment to your healing journey, and I know you want to be 100% sure this is the right place for you to be. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to chat about whether this membership is for you or if you’re READY for a program like this, head over to my DMs. And of course, your privacy is of utmost importance!💓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #CommunEATy #EDRecovery #DisorderedEatingRecovery #FindFoodFreedom #MindBodyHealing

Food guilt and feelings of fullness are BIG topics we cover all the time inside the CommunEATy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our CommunEATy dietitian Taylor reassures members by teaching them about how our body metabolizes food and expends energy, while I coach members on how to use strategies to cope with the difficult emotions attached to these experiences. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the CommunEATy, we help women overcome challenges around food and develop a healthier relationship with food, their body and themselves. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⏰ Doors close tomorrow. Hit the link in my bio to join!👆🏼🔗✨

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