counselling psychotherapy

Mindful Eating

10 Tips for Mindful Eating

In eating psychology, we see that it’s important to explore why we eat, what to eat, when to eat and how to eat.

How do you eat?

What does your food taste like? Do you like the taste?

What does it feel like in your mouth?

Do you eat slow or so fast that you miss the food you are eating? (Often resulting in eating more than your body needs).

Here is a great 10 step mindfulness exercise via Headspace to help you to eat mindfully (follow the link for the full exercise).






Let me help you Transform Your Relationship With Food, Body & Soul™. Book your sessions here!

15 Great Christmas Blogs to Help You Through the Festive Season

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Here I share with you, 15 Great Christmas Blogs to Help You Through the Festive Season.

  1. 30 Alternatives to a Dysfunctional Family Christmas by Jodie Gale (Blog Author)
  2. Seven Tips for How to Survive and Thrive at Christmas by Marg Ryan
  3. A Meaningful Christmas: Tips for You & Your Family by Ellie Hodges
  4. Winter Holidays & the Eternal Return by Renee Beck
  5. Make A Holiday Wish: Your Family’s On The Way! by Carl Grody
  6. Helping Teens Through the Holidays After Divorce by Sharon Martin
  7. 7 Reasons Gratitude is Sweeter Than Christmas Morning by Nicole Liloia
  8. 10 Ways to Survive the Silly Season – Hint…Cut the Stress by Pam Bailey
  9. Coping with the Holiday Mindless Eating Blues by Susan Albers, Psy.D.
  10. If You Change Only One Thing About How You Eat, Make It This! Mindful Eating by Annette Sloan
  11. A Zero Waste Christmas: Tips to Build Karma Points & Feel More Fulfilled by Hélène DuBois
  12. Advent and Christmas: Seasons of Waiting, Patience, Hope, and Joy by Spirituality & Practice
  13. 16 Yoga Poses For A Happy Holiday Season by Nicola Jane Hobbs
  14. The 12 Psychology Studies of Christmas by Dr Jeremy Dean
  15. How To Cope With Depression During The Holiday Season – Whether You Have It, Or You Know Someone Who Does by Poorna Bell

And if all else fails, enjoy some music therapy with Christmas Songs in New Age Music Relaxation by Music Relaxation Club 🙂

Have you got a great Christmas blog? Feel free to add the link in the comments below 🙂

About Jodie

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Sydney Counsellor, Soul-Centred Life-Coach and Psychotherapist Jodie Gale, is a leading specialist in women’s emotional, psychological and spiritual health and well-being. She has a private counselling, life-coaching and psychotherapy practice in Manly and Allambie Heights on the Northern Beaches of Sydney. Jodie is also available for Private Practice Consultations for Therapists.

Learn How to Eat Mindfully with Geneen Roth’s Raisin, Chip & Chocolate Exercise [Video]

Geneen Roth Raisin Chip Chocolate (800x800)Learn How to Eat Mindfully with Geneen Roth’s Raisin, Chip & Chocolate Exercise [Video]

One of my favourite mentors in the field of food, weight and body image issues is Geneen Roth, author of Breaking Free From Emotional Eating, When Food is Love, Feeding the Hungry Heart, When You Eat at the Refrigerator Pull Up a Chair, Women, Food & God and Lost & Found.

In my private practice as a therapeutic counsellor, life-coach and psychotherapist, I have worked with 100s of women from all walks of life; many of them have suffered with food, dieting, weight and body image issues. Alongside therapy, I often recommend this Raisin, Chip & Chocolate exercise to learn how to eat mindfully by Geneen Roth featured on


The Raisin, Chip & Chocolate Exercise is a useful tool if you are:

  • Using food to soothe, punish or distract yourself
  • Bingeing or overeating
  • Depriving yourself of a wide range of foods or food groups
  • Missing what you eat
  • Questioning whether you even like the food that you are eating
  • Wondering how the food you are eating is affecting you
  • Labelling foods as good or bad
  • Associating memories with certain foods
  • Suffering with disordered eating/an eating disorder

The Raisin, Chip & Chocolate Exercise can help you to eat mindfully and develop:

  • The mindfulness skill of ‘noticing’
  • Presence to what and how you are eating
  • How to eat without distractions
  • Emotional satisfaction by the eating experience

Before you start you will need:

  • 2 raisins
  • One corn/tortilla chip
  • 1 wrapped chocolate

Psychological safety

As with any psychological exercise /visualisation, this exercise can evoke strong feelings. Please make sure you seek appropriate support if you are suffering with disordered eating/ an eating disorder.

Let me help you Transform Your Relationship With Food, Body & Soul™. Book your sessions here!

About Jodie

Jodie is a leading specialist in women’s emotional, psychological and spiritual health and wellbeing. She has a wealth of personal and professional experience and knowledge in the field of addiction and eating disorders. Her experience includes a Master’s thesis on eating disorders titled ‘Call off the Search: Eating Disorders a Symptom of Psychospiritual Crisis’, (you can read an excerpt here), post graduate training in addiction and ‘women’s business’, work experience in the ‘Eating Disorder Unit’ at Great Ormond Street Hospital for Children in London, the Eating Disorders Foundation (now part of The Butterfly Foundation) and Women’s Health NSW. She is an ‘approved service provider’ for South Pacific Private Addiction and Mood Disorder Treatment Centre and works in private practice, treating eating disorders as well as other women’s issues in Manly and Allambie Heights on the Northern Beaches of Sydney, Australia.

Let your light shine and live the life you have always dreamed of! Contact me now to book your first appointment.