Lyndi Cohen is The Nude Nutritionist, a Sydney media nutritionist, wholefoods dietitian and blogger helping people stop emotional eating and end yo-yo dieting. Get healthy eating tips, nutrition inspiration and learn how to stop binge eating.
It’s funny how we can do all the goal-setting and plan-making in the world, but we never really know what’s in store for the year ahead.
Life is unexpected.
As I counted down the seconds to midnight on New Year’s Eve in 2017, I could have never predicted that just months later, I would move to Berlin with my husband, or that I’d have the opportunity to write my first book.
And yet, both of these things happened. With them, they brought immense challenges, opportunities for change and growth and plenty of fun times, too.
For many years, I was caught in the vicious cycle of starting a new diet on 1st January, only to fall off the bandwagon just a few days later and beat myself up about it. Of course, this wasn’t just on New Year’s Day, but plenty of other times throughout the year, too.
In 2019, the only diet I’ll be going on is a ‘social media detox’ — aka. detoxing all of the crap out of my social media feeds. There's so much noise in the nutrition world, so it's about consuming less nonsense and BS.
I’ve learned so much about accepting myself and actively practising body love over the last year, and it got a lot to do with following more body positive accounts on social media. I plan to keep practicing loving my body this year - and share with you what I learn. Which brings me to my next point!
The Nude Nutritionist book is out (yay!)I’m excited to announce that my book, The Nude Nutritionist, is now officially on shelves in Australia and New Zealand! (UK launch in Feb).
This book has been a serious labour of love, distilling everything I’ve learned about body confidence, balanced nutrition, intuitive eating and more over the years into your ultimate self-love companion.
It’s packed with practical, BS-free advice on breaking the diet mindset, loving your body and eating well without rigid planning, as well as more than 50+ uncomplicated, veggie-filled recipes.
The Nude Nutritionist book is stocked where all good books are found. You can order it online here.
If the word of 2018 was ‘change,’ 2019 is all about balance. This means not only eating a balanced diet, but also finding the equilibrium between my physical and mental health.
This year I need to make more time for my family (check out this post if you missed my update).
This quote from the lovely Meaghan Markle has really stuck with me:
“I resolve not to have any resolutions…. the only thin I am to do it to approach life playfully. To laugh and enjoy, to keep my standards high but my level of self-acceptance higher. My New Years resolution is to leave room for magic. To make my plans, and be okay if they sometimes break. To set my goals, but to be open to change.
You’ve survived the festive season, danced your way into the new year and now, it’s officially 2019!
As you nurse your champagne hangover and pick the last remnants of glitter out of places you didn’t even know you had, there’s a good chance you’re vowing to be a healthier, fitter and ‘better’ you in 2019.
For many people, this means writing down New Year’s Resolutions or goals.
Now, I know some nutritionists have a problem with New Year’s Resolutions and the idea of ‘new year, new me.’
Personally, I’m all for setting new goals that inspire you (if that’s your thing). The idea of a ‘fresh start’ can be just the thing you need to develop healthier and more uplifting habits.
However, my problem with New Year’s Resolutions is the fact that they often involve starting a new diet or losing weight.
Image via Unsplash
Business Insider recently surveyed 1,102 people about their New Year’s Resolutions, and more than half had goals about starting a new diet or ‘eating healthier’ (which is normally just code for going on a diet, BTW).
Research shows that 80% of people are likely to fail their New Year’s Resolutions by February.
Ask yourself how many times you’ve started a new diet in January, only to abandon it a few months, weeks or even days later?
Diets don’t work when you start them in March, in September and they don’t work when you start them on January 1st, either. In fact, they’re even more doomed to fail if you start them on New Year’s Day, as they normally coming from a place of guilt after the so-called excess of the holiday season.
So, I have a proposition….
Let’s vow to make this the year we stop making weight loss or diet-related New Year's Resolutions?
Because, they’re not serving you, and they’re just distracting you from setting goals that actually matter. ‘Like what?’ you say. Well, I’d like to suggest some better New Year’s Resolutions you could make instead.
Set health goals, not weight loss goals
Newsflash: your health goals don’t have to involve losing weight!
There is so much more to your health that the number on your scales, or the size you wear. I want to encourage you to set health goals that have zilch to do with how you look.
This might be about how you feel — for example, you might want to feel physically strong enough to run around after your kids, or feel energised when you get up in the morning. It could also be to do with what you can do — like running a half-marathon.
If these goals have a strong ‘why’ behind them, you’re far more likely to actually stick to them.
Here are some fab ideas:
To be less busy and do more of my creative things
Go swimming with my family instead of just watching from the sidelines
To keep enjoying my running
Re-ignite my passion for cooking
To consume less and be more mindful
Do an unassisted pull up
Please leave a comment below and share your New Years Resolution!
(PS. didn’t stick to your health goals in 2018? Check out this blog post to learn why that’s okay, and how you can use this to set better health goals this year).
Learn to love your bodyI want to challenge you to make 2019 the year you learn to love your body exactly as it is.
Let me just say, this isn’t something you just wake up and ‘choose’ to do one morning.
Body love isn’t a destination. It’s a practice. It’s a skill that needs to be mastered. But it’s one that will serve you for the rest of your life.
Because the truth is, our bodies change throughout our lives — we age, give birth and our weight fluctuates for a myriad of reasons. But if you learn to genuinely love and accept your body in all of its beautiful states, you really can’t lose.
Be kind to yourself
Last year, my new years resolution was to be kind to myself. And what a difference it made.
Self-acceptance isn’t about ‘letting yourself go’ or neglecting your health. Quite the opposite, actually.
You’ll find that when your intent is coming from a place of love — not guilt or fear — you’ll actually be more inspired to take care of yourself. This means giving your body what it needs to feel its best, whether that’s nutritious foods, plenty of water or regular exercise.
It also means taking care of your mental health, by meditating, going for walks in nature or even seeking therapy if needed — whatever you need to feel happy and balanced.
Make 2019 the year you stop dieting or ‘trying to be good’
We’ve already established that diets don’t work. So, instead of always trying to get ‘back on the bandwagon’, why not set the bandwagon on fire and ditch it altogether? Imagine how much mental energy it would free up if you could stop obsessing about food and trying to be ‘better’ tomorrow!
PS. My book The Nude Nutritionist is available now!It’s packed with practical strategies for learning to love your body, letting go of perfectionism, ditching the diet mindset and so much more. Order your copy before Jan 7th 2019, and you’ll get my 10-day Love Your Body course free!More blog posts you might loveSome healthy recipes you might love!
If you liked this post, I think you’ll love my new book!Pre-order The Nude Nutritionist book before 7th Jan, 2019 and get my 10-day Love Your Body course free. If you've bought the book, click here to claim your bonuses!
More blog posts you might loveSome healthy recipes you might love!
Are you confused about what you ‘should’ be eating? Do you feel like every time you’ve finally got it all figured out, another health fad or diet no-no comes flying out of nowhere?
You’re not alone. I speak to so many women who are completely confused about what is a healthy diet - and it’s no wonder, really.
Every day, we’re bombarded with conflicting advice about what we ‘should’ be eating.
‘Fat makes you fat!’ ‘Carbs are the devil!’ ‘It doesn’t matter what your food sources are, as long as you hit your macros!’
Honestly, it’s enough to make you want to dive into a packet of chocolate biscuits.
There’s so much misinformation out there that even foods that are perfectly healthy for you are being demonised. But in avoiding these foods, you'’re actually missing out on many of the valuable nutrients that are key to a balanced diet.
Well, I say it’s time to welcome these foods back with open arms!
Read on for 5 so-called ‘unhealthy’ foods you should reconsider adding back into your diet.
5 ‘unhealthy’ foods that are actually healthy for you1. Pasta
Pasta gets a bad rep for being too high in carbs, but there’s plenty of research to suggest it can actually be good for you and help manage your weight.
Plus, it’s incredibly affordable and versatile — just add in a protein source and veggie-rich sauce and voila, you’ve got yourself one beautifully balanced meal.
However, not all pasta is created equal. Wholegrain pasta is typically higher in fibre, as well as rich in vitamins like manganese, selenium, copper and phosphorus. I also particularly love pasta made from legumes and pulses, which you can find in any major supermarket these days.
My trick with pasta? I see how many serves of veg I can add. This is what I call crowding. Crowding in more veggies to help you get to your 5+ a day. I normally aim for 2-3+ serves in a bowl of pasta by adding tomatoes, onion, shredded carrot, baby spinach etc.
Many people avoid cheese when trying to lose weight. But I’ve got good news for you: cheese isn't actually bad for you and you shouldn't feel guilty for eating it!
Cheese contains calcium (essential for healthy bones), protein and vitamins and minerals like zinc, phosphorus, magnesium, vitamin A and vitamin B2.
Don’t get me wrong, I’m not recommending you eat an entire wheel of Brie in one sitting (mmm brie…). But adding cheese to healthy foods makes them tastier, meaning you'll eat them more often.
Try adding feta to your salads, finishing a homemade soup with parmesan or stirring ricotta through a pasta in place of cream.
Due to the popularity of low-carb diets like keto, it seems to have become public enemy number one. But there’s no reason you have to cut bread out of your diet completely if you’re not allergic or intolerant to gluten.
In fact, like wholegrain pasta, bread is high in many nutrients and vitamins, as well as fibre to keep you full for longer. Whether it’s wholemeal toast with a smoosh of avocado and poached eggs for brekkie or a wholegrain sandwich with chicken and loads of veggies for lunch, bread can be a super convenient vessel for a healthy meal. The key here is moderation — eating bread once a day isn’t going to hurt you.
Image: My lunch bowl with SunRice SuperGrains
Rice often gets lumped in with bread and pasta categories. Unlike bread and pasta, though, rice is a plant-based food which is minimally processed and naturally gluten-free.
It also happens to be one of the most nutritious foods on the planet, as it is high in fibre and contains B minerals and magnesium.
Other varieties of rice, such as brown, black and red rice, basmati and jasmine as well as other grains like millet, buckwheat and quinoa are all loaded with the healthy stuff and make the perfect base for a nutritious meal.
I always have SunRice SuperGrains in my pantry. They give you a variety of wholegrains - including rice – to help you make healthy food choices.
5. Peanut butter
Many people wrongfully label peanut butter as ‘naughty’. However, this isn’t the case. Our beloved PB can actually have its place in a healthy diet — and it’s an ingredient I enjoy often. Not only is it a source of protein, but it’s got lovely nutrients like with vitamin E, potassium, magnesium and other minerals and vitamins.
I always go for the more natural, unprocessed varieties you can find in most supermarkets. Team it with sliced banana or apples or roll it into some bliss balls for a super satiating, delicious snack.
Disclaimer: A little heads up, I proudly work with SunRice. They’re an amazing company. I only work with companies who share my back to basics approach to healthy eating and whose products I use weekly in my own home.