Q&A - Week of June 23, 2025

Question: How do you go about losing the dieting mentality, I still struggle thinking have I eaten too many calories and I need treats?

Answer: Letting go of the dieting mindset can feel tricky, especially if you’ve spent years thinking in terms of calories, guilt, or “earning” your food. But at the WLA, we focus on balance, nourishment and long-term habits, not restriction.

Here are a few ways to move forward:

• Start by challenging old beliefs. Thoughts like “I’ve ruined it” or “I shouldn’t have eaten that” are common, but they’re not helpful or true.

• Let go of food rules and labels. There’s no “good” or “bad” food. Removing these labels helps break the restrict-binge cycle.

• Shift your focus to how you want to feel. Rather than obsessing over numbers, ask: does this meal leave me satisfied, energised etc?

• Keep meals balanced and enjoyable. The 80:20 approach gives space for both nourishment and flexibility without guilt.

• Stop saving or ‘earning’ treats. You don’t need to justify enjoying your food - this only reinforces the restrict-binge cycle.

• Give yourself time. This is a mindset shift, not a quick fix. Some days will be easier than others, and that’s okay.

What you’re learning now is how to eat and live in a way that feels good physically, mentally and emotionally, without being ruled by food rules.

Question: How do I cope with 'food noise'?

Answer: Food noise is when thoughts about food feel constant or distracting, even when you’re not physically hungry. It can be triggered by habits, emotions, or your environment.

Here are some ways to manage it:

• Pause and notice the thought. You don’t have to act on every urge. Just recognising it helps take away its power.

• Check in with your body. Are you truly hungry, or are you feeling tired, bored, stressed, or emotional?

• Keep a regular eating routine. Skipping meals or going too long without food can make cravings louder.

• Tweak your environment. Keep trigger foods out of sight, and change up routines that spark mindless eating, like sitting near the kitchen while watching TV.

• Look for patterns. When is the food noise strongest? What’s happening around you or emotionally at that time?

• Find other ways to respond. A walk, a glass of water, journaling or a few deep breaths can all help take the edge off.

• Practice mindful eating. Slow down, chew well, and pay attention to how your food tastes and how it makes you feel. Stop when you're comfortably full.

Letting go of food noise isn’t about being perfect. It’s about building awareness and making
small shifts that help you feel more in control over time.

Question: I don't eat meat, and am looking for lower fat protein than cheese. I've seen recipes using Seitan, made from wheat gluten. Would I need to take carbs into account if I used Seitan as my protein (like I do for beans and lentils)?

Answer: No, seitan can be counted as a protein source rather than a carbohydrate. Unlike beans, lentils, or grains like rice and pasta, seitan is made primarily from wheat gluten and is relatively low in carbohydrates.

When you're planning your meals, there's no need to factor it into your carbohydrate portion like you would with plant-based proteins that are higher in carbs. It's a great lower-fat, high-protein option for those avoiding meat.