Transform Your Eating: From Scarcity to Sustainable Nourishment
The Mindset That Makes Wellness Last
Before we talk macros and meals, we start with mindset. A diet mindset frames food as lists of forbidden items, which only amplifies desire and frustration. Instead, shift your focus: what can you enjoy? This “abundance” isn’t fluff it’s the foundation of habits that stick. If you make lists of “banned foods” or focus on what you can’t have, guess what? you will crave them more than ever. Switch your mind to what you can have, and if your’e on a well planned nutrition plan - there’s loads of options. Restrictive regimens might offer quick results, but more often than not, the rebound follows. Research into extreme diets like those seen in shows such as The Biggest Loser (have you seen the Netflkix documentary yet?!), reveals how punishing caloric restrictions and excessive exercise often cause serious metabolic harm, and weight is almost invariably regained over time. So, people drop a dress size or t-shirt size in 5 weeks, but fast forward to week 12 and they are back where they began. So, they restart and see the fast track results again, only to relapse back to their starting position a further few weeks down the line. This yo-yo isnt just frustrating, it's damaging your health.
In my research for this article I found a study that showed weight cycling (yo‑yo dieting) leads to poorer detox systems, unstable blood glucose, and even shifts in gut microbiome integrity. These crash diets are linked to increased risks of heart disease, visceral fat gain, fatty liver, erratic mood swings. The health of the individuals tracked in the studies deteriorated significantly during the course of the year.
The message? Drop the quick fix. Build habits you can carry forward not campaigns you'll collapse out of.
The Essentials of Nourishing Eating
1. Variety + Whole Foods: Your body thrives on diversity. Focus on foods with a single, recognisable ingredient. Think: an orange, nuts, leafy greens they are all simple, have 1 ingredient and are alive.
B. Macros: Carbs, Protein, Fat: Lets get more specific with food groups.
Carbs fuel movement and mood.
Protein builds and repairs tissue which crucial if you're active.
Fats support hormone balance and energy steadiness.
If you're exercising 3–4 times weekly, prioritise protein: studies consistently show individuals with higher protein intake have better body composition, stronger immune function, and better satiety (they feel fuller for longer).
C. Gut Health: Where Happiness Begins
Around 90% of serotonin, the “feel-good” neurotransmitter, is in your gut? Fermented foods like kimchi, sauerkraut, kefir, and kombucha introduce healthy bacteria, supporting mood, digestion, and immunity.
D. Hydrate, with Mindful Minerals
Water is the most undervalued nutrient. But your body isnt full of H20 - its more of a water based solution that has minerals and salts. Add a pinch of Celtic salt and a squeeze of fresh lemon for electrolytes and gentle alkalinity. Just avoid “overdo”a dash is enough to feel refreshed and balanced.
E. Enjoyment is Non-Negotiable
Food should be celebration, not punishment. Let go of guilt. Cultivate joy at your table. It reinforces connection to nourishment, not deprivation.
Putting It All Together: A Sample Daily Framework of Mine
Wake-Up:
Warm water with fresh lemon and a pinch of Celtic salt.
Breakfast:
Protein, plants, and healthy fats. I usually have 3–4 eggs with mushrooms, onions, tomatoes and all cooked whichever way I fancy that day.
Lunch:
I start with kimchi or sauerkraut to wake up my gut. Then I build a large plate, two-thirds filled with vegetables or a crunchy homemade salad (think coleslaw without the processed mayo). I add fish (line-caught when possible) and dress it with apple cider vinegar, salt, pepper, and a touch of chilli oil.
For something sweet, I finish with kefir yoghurt, nut butter, and banana.
Snacks (through the day):
Blueberries, grapefruit, a handful of nuts (portion control is key, I could go wild otherwise!), and a few dates.
Dinner:
A hot vegetable curry with lentils (see quick recipe below adjust the spice to your taste).
Family meals:
We eat a lot of homemade vegetable soups, broths, and stews. They freeze well, so nothing goes to waste. Once a week I’ll have organic liver because it’s nutrient-dense (yes, quite a shift for a former vegan but I actually enjoy it now). And yes, I eat pizza, chocolate, and dine out once a week. It’s a small part of my overall nutrition, not the whole story.
My approach:
I don’t weigh my food or keep a diary. I’m 42, not an athlete, and I have better things to do with my time. I trust my body to tell me what it needs. I also practice letting my hunger grow a little I don’t run to the fridge every time I feel a dip in energy. Being slightly hungry now and then isn’t a bad thing.
Wellness is built in steps not sprints. If you’d like tailored support to build nourishing habits that fuel you body, mind, and gut I’d be honoured to walk alongside you. Sign up for my newsletter for weekly insights, and let’s keep building sustainable change one nourishing choice at a time.
Thanks for being here,
Stuart