The Food & Body Clinic

The Food & Body Clinic Nutrition Coaching applies the latest nutrition scientific research and knowledge to improve health

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5 powerful benefits:1. Prevents overeating, eating in excess, and binge eating.2. Helps you tune into your body and list...
27/12/2025

5 powerful benefits:

1. Prevents overeating, eating in excess, and binge eating.
2. Helps you tune into your body and listen to its cues.
3. Encourages you to pause and slow down.
4. Supports weight management and reaching your goals.
5. Lets you truly enjoy your food and savor every flavor.

This is all so exciting!

Nutrition can be a serious struggle, but it does NOT have to be. When we shift our mindset and tell ourselves the truth, we break the chains that hold us back.

Patience is key. We're building a lifestyle that feels good and is sustainable. As anxiety around food fades, you might surprise yourself:

- Find new interests.
- Dive deeper into nutrition or health.
- Explore your creativity in the kitchen.

You might even discover something new about yourself - or help others going through the same struggle.

Change is possible. One step at a time.

This season can feel like a mix of joy and connection - yet it often brings a swirl of pressure, comparison, and noisy e...
26/12/2025

This season can feel like a mix of joy and connection - yet it often brings a swirl of pressure, comparison, and noisy expectations about eating, body image, and celebration.

Pause. Take a gentle breath.

The great teachers of mindfulness and nourishment remind us:
Our bodies are not problems to fix, but wisdom to trust.

Mindful eating is not about control. It's about relationship.
Caring for our bodies is not about discipline. It's about compassion.
Nourishment is more than food. It's presence, rest, connection, and meaning.

At Christmas, we remember the birth of Christ.
But we can also recognize this:
This is a time to honor the Body of Christ - the vibrant, breathing community of humanity itself.

Christmas is not just about one sacred birth, but also about honoring the body you inhabit now - my body, your body, every body - as a reflection of wisdom and love.

What are we celebrating?

- The shared humanity that unites us
- The body as a source of deep knowing and truth
- The wisdom woven into our cells, our stories
- Ourselves as living reflections of divine creation

So as you move through this season, give yourself permission to:
• Eat with kindness, not judgment
• Rest, without needing to earn it
• Listen to your body with openness
• Celebrate, without abandoning yourself

There is no one "right" way to do Christmas.
Only what feels true, kind, and whole - right where you are.

Did anyone ever teach you how to have a healthy relationship with food - or with your body?I wish someone had taught me ...
26/12/2025

Did anyone ever teach you how to have a healthy relationship with food - or with your body?

I wish someone had taught me when I was growing up.

How's your relationship with food?

Do you catch yourself labeling foods, feeling anxious about what you eat, or worrying how your body will respond? Ever find yourself binging and then feeling guilty or ashamed?

These questions aren't always easy to face, but they matter. Being honest with yourself is the first step.

Want to change your mindset around food? You have to work on it - really work. That means getting a bit uncomfortable and willing to challenge old habits.

Stop labeling.

When we call foods "good" or "bad," we set ourselves up for guilt, anxiety, and even shame. What if we dropped the labels and simply paid attention to our thoughts and feelings?

Let's challenge ourselves to:

- Lose the labels
- Notice what's really going on inside
- Be more mindful at every meal

A healthy mindset comes from tuning into your body - not fighting it. Trust your instincts. Eat when you're hungry. Move because it feels good - not as punishment.

Focus on health and fitness from a place of care, not criticism.

Mindset matters. Start with compassion - for yourself and your body.

Ever catch yourself reaching for food when things get tough?We've all been there. Food can feel like the perfect fix - u...
22/12/2025

Ever catch yourself reaching for food when things get tough?

We've all been there. Food can feel like the perfect fix - until it isn't. It's so easy to turn to snacks when emotions hit, but real hunger isn't always the reason we eat.

Here's what I'm learning:
If it's an emotional problem, food won't solve it. We need better ways to take care of ourselves - ways that really work.

Some common struggles, and what to try instead:

• Feeling down or lonely? Call someone who lifts you up. Reach out to a friend, check in with your support group, or spend time with your pet.
• Feeling anxious? Move your body - yoga, a walk, dancing, or even just squeezing a stress ball can help.
• Feeling exhausted? Practice self-care. Run a hot bath, make your favorite tea, light a candle, or get cozy with a blanket and a good show.
• Bored? Get outside, go for a drive, read something you love, watch a funny movie, or pick up a hobby that excites you.

If you're not hungry, your body is asking for something else. Let's answer it in a way that nourishes more than just our stomach.

Cravings. We all get them.Late at night, mid-afternoon, right after a tough day - they sneak up, and suddenly, it feels ...
21/12/2025

Cravings. We all get them.

Late at night, mid-afternoon, right after a tough day - they sneak up, and suddenly, it feels impossible to say no.

The truth? Giving in might feel good for a minute... but afterwards? Guilt. Frustration. Wondering why it always seems so hard to resist.

If you've ever felt powerless over cravings, you're not alone. Most of us do! But you can stay in control - with just a few simple strategies.

Here are four moves to help tame cravings before they derail your progress:

1. Drink water first. Sometimes thirst disguises itself as hunger. Next time a craving hits, pause for a big glass of water and wait a few minutes. The craving might fade - plus, hydration always helps.

2. Reach for protein or fruit. Protein keeps you full longer, so try a handful of nuts or a piece of chicken. Sweet tooth acting up? Go for fruit like banana or berries with almond butter. Even blending a healthy chocolate shake with fruit can do the trick.

3. Prioritize sleep. Not enough rest can cause all sorts of cravings. Getting quality sleep helps regulate your hunger hormones and keeps your willpower strong. Those Zzz's matter more than you think.

4. Plan ahead - and move! Having healthy meals ready and sticking to a regular workout routine makes you less likely to reach for snacks on impulse.

Slip-ups happen. But every day is a fresh start.
You're stronger than any craving.

We've all heard it: "Listen to your body." But what does that even mean?Is it about eating only when your stomach growls...
20/12/2025

We've all heard it: "Listen to your body." But what does that even mean?

Is it about eating only when your stomach growls?
Is it reaching for an apple instead of cake when the afternoon slump hits?
Or is it learning to pause before you feel the dreaded food coma?

Your body sends signals - loud and clear - if we're willing to tune in:
→ Hunger: That tummy grumble, sudden crankiness, hitting a wall of tired
→ Satisfaction: Feeling good, satisfied, ready to move onto something else
→ Too much: Heavy, bloated, uncomfortable (the infamous unbutton-the-pants moment)

Here's the magic. You DON'T need to wait until you're stuffed. You can stop when you're comfortable…because you'll simply eat again when real hunger returns. Simple, not always easy.

Eat when you're hungry. Stop when you're satisfied.

How often do you catch your body's cues? Any tips or stories to share? I'd love to hear your experiences below!

"Listen to your body."We hear it all the time. But what does it *actually* mean?Tuning in to our hunger and fullness cue...
19/12/2025

"Listen to your body."

We hear it all the time. But what does it *actually* mean?

Tuning in to our hunger and fullness cues can feel tricky - especially with so many tempting choices around. Is it a true hunger signal… or just a craving?

Some signs your body gives you:

- Stomach growling
- Feeling weak, tired, or cranky
- Noticing that 'satisfied and comfortable' feeling after eating
- That too-full, 'unbutton-the-pants' bloat (we've all been there!)

The secret?
Eat when you're hungry. Stop when you're satisfied. No need to wait until you're uncomfortable - your next meal is right around the corner.

Reach for what your body needs. Maybe that's a juicy piece of fruit for an energy boost instead of a sugar crash.

Easier said than done? Absolutely.

How often do you notice your hunger and satisfaction cues? Got any tips or stories to share? I'd love to hear your experiences!

Mindful eating isn't just about what's on your plate.It's about how you experience every bite, from preparation to that ...
18/12/2025

Mindful eating isn't just about what's on your plate.

It's about how you experience every bite, from preparation to that final taste.

Try these steps at your next meal:

1. No distractions - put away your phone, computer, TV. Focus fully on the moment.
2. During prep, notice your food: colors, textures, scents. Think about where it came from.
3. Sit at the table. Pause. Take a deep breath and express gratitude before you eat.
4. Be present with each step. Tune in to your hunger and fullness. Savor flavors and textures.
5. Pay attention to how the meal makes you feel - physically, mentally, emotionally. Notice patterns.

Honestly? I still catch myself scrolling during meals or reaching for Netflix. It's hard to break old habits.

But here's the thing: Every time we eat distracted, we weaken that mind-body connection. Reclaim it. Eat with intention.

This is my challenge too - who's taking these steps with me?

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