Eat For You Dietitian

Specialist Dietitian in Eating Disorders and Disordered Eating

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Sophia is a HCPC Specialist Dietitian based in the South East of England. She specialises in eating disorders, disordered eating, IBS and the low FODMAP diet, type 1 and 2 diabetes, and PCOS. Sophia has developed her practice by incorporating a weight-inclusive approach and focusing on finding food freedom. Sophia is registered with the British Dietetic Association.
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  • Regaining control of how our clothes make us feel

    It’s time to clear out the clothes you ‘might wear again’ 

    Stop wearing clothes that are too tight/small/uncomfortable …

    It is liberating to finally stop wearing clothes that I can’t wait to take off almost straight away. As a person who suffers with IBS- Constipation predominant with abdominal bloating, generally managed through diet and lifestyle pretty well but when that bloated tummy comes, it’s pretty uncomfortable. Tight clothing can also make it worse. Now I love smock dresses, midi chiffon skirts, stretchy and elasticated fabrics and comfy dresses. Goodbye are the days of bodycon dresses and high waisted jeans that don’t allow for any digestion to occur. 

    We’ve all said it. ‘I might go to [enter name of event] and wear it’ ‘I’ll lose [???] and it’ll fit again’ You don’t need to lose anything to fit in your clothes, your clothes need to fit you.

    This first came to me after I got engaged and then realised I actually had to plan a wedding, which meant buying the perfect wedding dress for me. If I was in the mindset I had 10 years ago I would be thinking I have to immediately get a flat stomach, exercise every day and lose weight quickly. Luckily I eat for my body and I exercise because I love to and I have bought a wedding dress to fit my body, not the other way around. This is the same principles I wanted to take on with my whole wardrobe.

    It is liberating.

    First step: Take a pile of clothes and place it on the floor. 

    Second step: Try on each item of clothing, even if you think it won’t fit right, give it a try on. Create 3 piles- Keep, Sell/Give Away, Maybe. 

    Third Step: Maybe Pile put it in a bag, out of your wardrobe so that you’re not constantly reminded by them. If you don’t look for them for the next month then you have your answer. It’s time to say goodbye to those pieces. 

    It is hard to accept that clothes we once wore no longer fit like they used to. Our bodies are meant to adapt for many reasons. Why would you want to wear something that doesn’t fit or that doesn’t sit right? You have the right to feel comfortable every day?  

    There will be more clothes that fit you perfectly.

    Tip: Take a look at Depop, eBay and other similar platforms to sell your unwanted items and possibly purchase pre-loved items.

  • I move daily without the aim of losing weight

    This wasn’t always the case. Who else hated P.E or physical education at school? 

    At an all girl’s secondary school we got forced to have the cycling shorts and hockey mini skirts to wear. I couldn’t find the sport that I was good at. Even when I had a group of friends who liked to play basketball at lunch, I joined the team too. I was awful at basketball but I don’t think the coach had the heart to tell me and plus there weren’t others waiting to join instead. Either way, as soon as we reached Sixth Form College I was glad it was no longer forced upon us. 

    Being exposed to messages about exercise and body shape constantly always made me believe that the only reason to exercise is to want to become smaller. These messages come from all angles including media, friends, and family. Even when I’ve been at my lightest, my body shape never really changed. When I realised I was that weight (checking on some gym fancy scales with a friend), a weird feeling overcame me. It wasn’t happiness, body love or freedom. What we always get told we will be feeling when we reach our goal weight. Nothing changed mentally. And that’s when I realised my body shape or weight does not matter. Being negative about my body doesn’t make me want to be kind to it and take care of it. Yet it keeps me alive and keeps me moving. 

    I guess that’s when I came across a local kickboxing class when I was doing my postgraduate degree in Dietetics in Cardiff in my early twenties. I wanted to do something besides going to the gym and being confused again at what to do (I’ve never been a keen gym-goer). It took me a long time to be confident in the moves I was learning, and being punched in the face is an interesting experience but the diversity in bodies and ages was eye opening. During sparring matches I would be faced with someone twice my age, then three times my age, then someone my age and we were all treated equally regardless of external factors. 

    Running came alongside when someone suggested completing the Cardiff Half Marathon. 2 years prior I had always ran a half marathon which I hated so I think someone mentioning the challenge again I thought let’s try this again. Half marathons, marathons, one Ultra marathon, running injuries later and I run for me only. I think changing my mindset about my body has helped me continue to run regardless of my body shape because I remember how I feel when I reach a certain distance, speed or even when I see a gorgeous sky or bird. Content that my legs took me here and I want to continue until they no longer want to move any further. 

    Family and friends may still think I run to lose weight or to maintain my weight or body shape and they will talk to me about it. Neither is true. I don’t blame them for their assumptions as this is the message we get told. I can only emphasise that I run because how it makes me feel when I run. I also do yoga and strength workouts because it makes me strong and each time I complete a workout I feel like I’ve done something I didn’t think I could do. For example, I bought a pair of 10kg dumbbells 6 months ago, which I’ve been using on and off as my other dumbbells are 5kg so it’s a big jump in weight. Today I finished my workout using only my 10kg dumbbells without having to swap to the lighter ones. Progress is beautiful to see in any way, shape or form. 

    Reminder: Measure your progress based on you, not anyone else’s journey. 

  • What I have learnt from doing yoga every day for the past couple weeks

    What I have learnt from doing yoga every day for the past couple weeks

    It might be down to the fact that Lockdown 3.0 doesn’t seem to have an end date. We used to be able to countdown in weeks until we would be able to go out again, but this time everyday is feeling like groundhog day. I am in a fortunate position with a full-time job in the NHS, still going into the office twice a week so seeing colleagues creates some normality. But I find I’m getting trapped inside my own head 95% of the time. At the same time, recovering from a running injury for the past few weeks has reinforced the importance of regular stretching and mobility work which I think I’ve mentioned more than once already. 

    The Rebalance studio on Fiit app has got all of that covered and best of all beginner, intermediate and advanced classes which I have been using for the past 2 years. Anytime, anywhere yoga and mobility sessions with some of the best instructors, each one having a voice that is so soothing and making you feel instantly calm. 

    1. It’s not just stretching, you need to activate your core 
    1. Eyes closed, breathe in and out through your nose for 5 seconds makes it all better 
    1. You can build up a sweat 
    1. It can be active recovery or a strength workout or just movement 
    1. When you achieve a pose you’ve been trying to do for ages, you feel like the ultimate yogi 

    If you’re thinking about trying, start gradual and with beginner videos. My first every yoga class was advanced. I remember trying so hard to control my breathing that I kept missing what she was saying and had to copy the person in front of me. By the end of the hour class it looked like I’d been to a hot yoga class. I think that was about 8 years ago. Back then either I didn’t use Youtube that much or there weren’t many online workouts so the only choice I had was to try more yoga classes on/off. I tried to enjoy it but after my 5 class pass ran out, I stopped. A journey always starts somewhere and you appreciate where you are even more.

    Last thing, I can’t wait till I can go to an actual yoga class in a yoga studio!

  • Have you been exercising more than before? Don’t ignore that pain niggle.

    Have you been exercising more than before? Don’t ignore that pain niggle.

    All runners will agree. We have all done it and regretted it. No matter how many times I’m told by my physiotherapist and running coach to warm-up and cool down properly, and stretch regularly I always seem to find something more important to do. Like sleeping an extra 10 minutes or quickly getting ready for work. 

    Runner’s knee, shin splints, pulled hamstrings and quad muscles. 

    Most recently I injured my right hamstring which I ignored a couple weeks ago, tried to stretch a little bit more before running but inevitably it turned into a dull ache down my whole right leg. This meant only being able to run for 25 minutes last week as pain kept on coming back during walks. 

    Weakness in my right side has been a constant battle throughout my running journey. I try to focus on unilateral leg work and core work (which I hate) but weaknesses constantly highlight. Body imbalances are normal. 

    What I’ve learnt to appreciate this week as I wasn’t able to do my planned training runs is the power of any movement. I’ve been doing yoga regularly to support my flexibility about twice a week. I use the Fiit app which I love even before lockdowns became a part of life. Luckily I’m currently using their 3 months free courtesy to NHS staff. Working out at home has given me the joy of exploring new movements. Since last week I have done a virtual yoga class every day and I did my first pilates class in ages. 

    My To Do List to manage my right sided niggle/pain: 

    • Footwear Consult with the Feet Genius, Emma Kirk-Odunubi done on Thursday which was mind blowing. Getting expert advice before buying new trainers is invaluable as I’m sure we’ve all gone for the pretty looking trainer once before. Highly Recommend.
    • Stretch everyday. I’ve noticed my right IT band and hips getting tight more often than before which is reminding me to stretch daily. 
    • Morning yoga sessions are an amazing way to start the morning, especially with coffee too but if I end up needing an extra hour of snooze due to trouble sleeping this week I’ve been stretching in the evenings whilst catching up on Celebs Go Dating: The Mansion. 
    • Make sure pain free when walking before trying to run. 
    • Prevention is better than treating. Please don’t ignore any pains you’ve been having if you’ve increased your exercise. I have spent too much money on physiotherapists and sports massages and they keep telling me the same thing. Warm Up right, Cool Down right and stretch. 

    My Fitness Goals, aim to complete by end of May 2021: 

    • Run 5km in less than 25minutes non-stop. Not allowed to pause my Garmin 
    • Hold a headstand and a crow pose comfortably 
    • Run 100km in a month (i’ll pick a 31 day month) 
    • Comfortably be able to run a half marathon again (this will be an interesting one as I haven’t run longer than an hour or over 10km in a long while)

    How I’m going to achieve my goals – Weekly fitness regimen:

    • Short steady run, usually around 30minutes
    • Intervals/Speed run
    • Long Run
    • Daily stretching or pilates or yoga (power/yin/vinyasa/restorative). Depends how I feel 
    • 2 strengthening workouts with dumbbells/resistance bands/bodyweight. Depends how I feel

    Even as I write my fitness regimen which looks like a lot to me but manageable if I continue to try to incorporate a power hour. My first hour of the day before the rest of the world wakes up and before my working day starts is the key time to get moving. The Queen of the Power Hour is Adrienne Herbert and if you haven’t listened to her podcast or read her book yet I would highly recommend again. The principles are straight forward. We constantly say time is an issue, so let’s take some of it back for yourself. 1 hour a day? If that sounds too much maybe start easy, start with 10 minutes this week to do something you’ve been putting off. For example, I’ve been putting off finishing this post and now I’m writing as I see it’s started to rain or snow as I’m drinking my pre-run morning coffee. You can do hard things.

  • Can influencer’s stop sharing ‘what I eat in a day’

    It’s very common that most of the fitness and nutrition influencers we follow are of a slim, athletic build, with amazing skin and glow. We think ‘what do they do to look so good’, most importantly what do they eat in a day. I have a strong dislike of ‘What I Eat In A Day’ vlogs because quite often I find these vlogs are from influencers who claim they simply follow a healthy balanced diet, do not count calories, macros etc. which is great. However, I believe these types of videos can be doing more harm than good as influencers. The public admire them and want to be like them in any way possible. What does it matter to know what they eat in a day! If you eat the same, it will not magically turn you into them, it will not magically give you abs or muscle definition. Quite often they are including expensive plant-based foods, supplements, and powders which if you are watching whilst eating a bowl of pasta, it will likely make you feel negatively that you don’t have 5 different veggies on your plate at every meal. 

    I think we have enough messages around us trying to make us feel guilty about how we eat. Can we please ask these influencers to not contribute. 

    What made me want to write about this topic was due to speaking to a young girl in my NHS general dietetic outpatient clinic who was referred by her gynaecologist for weight management dietary advice. A fairly straight forward referral and consultation, however a few things stuck with me. She was given a set goal amount of weight to lose by her gynaecologist before next seeing them. In order to achieve this she was weighing out her food and using My Fitness Pal to have no more than 1200 calories a day. You might be thinking as a Dietitian I would be praising her … My first aim was to outline that my input would involve creating and sustaining positive healthy eating and lifestyle behaviours. Weighing 30g of cereal and 125mls of milk is not a positive behaviour. Eating 1200 calories as a young girl is not enough energy to see you through the day. 

    These stuck with me because I did these behaviours too. I still remember getting out my weighing scales every morning for weeks and months weighing out a pathetic 30g of bran flakes and then logging it on the app whilst eating. I would then only buy these pre-prepared meals from Tesco less than 600 calories for dinner and then head to the gym. I tried pretty much every calorie-restrictive behaviour you can think of from a pre-teen age until a few years ago. I wish I had someone to tell me to stop. My body shape never really changed. The most important change was my perception and appreciation of my body. 

    I’ve spoken of my journey of body neutrality before and it was a very gradual process which continues because as you grow older your body is constantly changing and there will always be something in the media that will try to convince you that your body is wrong. For example, as I get into my late twenties, there’s more focus on skin health and you should try this cream/serum/supplement to hide the wrinkles or whatever. Imagine if everyone felt neutral about their bodies tomorrow, a lot of companies would struggle as their products that don’t work would no longer be bought. 

    What we eat in a day is influenced by a variety of different factors. I aim to emphasise this to each of my patients because this can then allow for self-compassion. If you’ve had a terrible night’s sleep and someone offers you a biscuit with your coffee at work, your body is going to want that instant sugar to keep you going. That’s okay! The same goes for socioeconomic status, where you live, who you live with, accessibility etc. Please do not try to replicate someone else’s day of eating, especially if it includes more veggies and dietary fibre than you’re used to as it will almost certainly make you more gassy and uncomfortable. Trust me. 

  • My Daily Habits of 2021

    My Daily Habits of 2021

    Instead of New Year resolutions I want to establish positive daily habits to improve each day. Love each day.

    ● Boundaries with my phone.
    I am guilty of looking at my phone first thing in the morning after snoozing a couple times, during the day and then last thing at night. 3 hours plus a day of phone day on average is a habit I would like to tackle. Do Not Disturb for the first and last hour of each day.


    ● Daily stretching or mobility movements. Starting with 10 minutes and if I feel like more is needed then continue.


    ● Read daily. Reading and I have such an on-off relationship. I go through phases of devouring books and others of hardly reading for months. My intention for 2021 is to incorporate reading daily, even if it is just 10 pages before I fall asleep.


    ● More time outdoors exploring. Since I moved to the outskirts of London, it’s much easier to get to lots of different trails and hikes in under 20 minutes. We have both dusted off our hiking boots and are using recent national restrictions to explore our beautiful local green spaces and we have found some local gems. I look forward to exploring the All Trails map further and already have our next one ready.


    What are your intentions for the year ahead? Let me know