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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.
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
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
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
For me, “recovery” means: • Eating without judgment • Eating what’s convenient • Eating what I want, when I want it • Eating if I’m not that hungry but know I need to eat • Not expecting every meal to be perfect • Not creating arbitrary rules around portions and timing • Honouring cravings without fear • Trusting myself around food • Finally feeling normal around food again!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ To give you a timeline, I decided to stop dieting after 10 years of the binge-restrict cycle. I still had sneaky diet rules and mentality which I challenged for another 3 years. And for 3 years+ after that, continued to break rules, develop self compassion, trust and understanding of my body, and built confidence in my newfound freedom around food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recovery is a process; not an end destination. And it looks different for everyone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Never compare your recovery to others. I just wanted to show that it’s possible to go from feeling COMPLETELY out of control around food, to finding peace ☮️💜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #RecoveryJourney #MakePeaceWithFood #DietRecovery
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
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
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
Expectations vs. reality 🤍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The more we hide and criticize ourselves, the more we reinforce the false message that our body isn’t good enough. We have to do the complete opposite of what we’re feeling: show ourself kindness, and do the things we “think” we can’t do until we have the ideal body. Every single day. This turns our emotions around and helps us live the life we want to live regardless of how we feel in our body that day. Simple, not easy, but so effective ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #BodyImageHealing #EDRecoveryCommunity #CommunEATy
I’m not perfect, but for once in my life I don’t have a constant critical voice in my head telling myself 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
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!👆🏼🔗✨
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!👆🏼🔗✨