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How to Build a Self-Care Toolkit to Conquer Emotional Eating

August 2, 2017

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How To Have Your Cake And Eat It Too!

November 3, 2017


Since it’s Halloween this week, it’s quite a good time to share this post ... as I will be having my Halloween cake and eating it too!


How many times have you heard this popular idiom………………….. “You can’t have your cake and eat it, too.” But have you ever wondered about what it really means, and why can’t you have your cake and eat it too?


I invite you to put your Halloween hat on and join me in investigating this great myth of restriction and guilt…


When it comes to Food Freedom — I’m a firm believer that you absolutely must have your cake, and you can eat it too!!


So many of my clients experience guilt when they have a piece of chocolate or cake and feel that “they have blown it” so they may as well eat what ever and start again on Monday. I call this approach “throwing the baby out with the bath water”………..Does that sound familiar to you?


Life’s too short to spend fighting with food and deprivation.

I feel that we would all benefit by shifting our focus more on our internal cues of hunger and satiety and what food we can eat that satisfies us and makes us feel good inside both physically and mentally rather than restriction and deprivation.


I believe that eating is an everyday pleasure and it nourishes our body, mind and spirit. It’s a very sensual and delicious experience. 


Wouldn’t you prefer to live daily with food freedom and not feeling deprived?

Food Freedom makes so much more sense then deprivation and your day-to-day relationship with food is peaceful and it supports you in the choices you make. It allows you to eat in a way that you feel light and energized and you don’t want to feel bloated and weighed down .


Why food freedom and eating intuitively is so much better than deprivation and dieting.


A deprivation approach is an all or nothing mindset, kind of like “I can eat this when I am not on a diet” And you don’t want deprivation or struggles just health that makes sense and feels right , right?


Dieting can create a mindset where you feel that success is only achieved if you go without, stay strong, and are “winning” a battle with food.


The secret to real peace with food and real freedom is to move beyond the deprivation and diet mindset and transform the way you think about food in the first place.


So HOW do you have your cake and eat it too??

Yes, you’re entitled to have your cake and go ahead ... EAT IT TOO!!!


I wrote this Halloween poem and wanted to share it with you:


Chocolate Treats & Sugary Sweets


A bowl of candy, a bag of treats

A dish of tasty sugary sweets


This tells you Halloween is here

All the candy and sweets are near

They are calling out your name my dear

Relax, enjoy and have no fear

Because your emotional coach is near


All I ask is that you be clear

On what you are comfortable with my dear


-Make it healthy

-Savour it

-Guilt free pleasure

 Will be your treasure


A “Food Freedom” approach to having your cake and cake eating it too:

It always helps to be proactive in making some decisions rather then having to rely on your will power and self-control when you are faced with a whole cake in front of you.


This also puts you in the drivers seat .


This way you can enjoy your experience and come out the other end feeling physically and emotionally the way you want to feel.


Here are a few strategies to help you enjoy your cake:


You can experiment with these eating strategies and see how they feel work for you and how you can use them to add more ease, joy, and success to your eating.


A. Create your own rules.

Creating your own rules is very different from diet rules as they don’t leave you feeling deprived or guilty because you may not have followed them.

  • Creates stress free eating

  • Is more enjoyable

  • Food Freedom


B. Review and prepare before your indulgence.

1.What sort of portion would you be happy with?

2.What do you feel you could 100% commit to? 

And here are 5 fun ways to eat your cake and enjoy the experience!


#1 – Make a healthy version

There's an abundance of ways to make healthier versions of your favourite desserts.Find recipes that have unsweetened nutritious ingredients and ones that wont a sugar coma afterwards.

More on this later…


#2 -Portion it

  • What sort of portion would you be happy with?

  • Then cut your self a slice of the cake and put the rest away.


#3-Savour it

Give your self the permission to savour and indulge and stop once your experience has peaked and you feel satisfied.

  • Taste it

  • Smell it

  • Feel it

  • Drench your self

#4 Mindful eating

Mindful eating requires you to create the space to enjoy your cake.

  • Be present

  • Distraction free

  • Eat sitting down

  • Eat slowly

  • Avoid multitasking when you are savouring

  • Take your time and avoid rushing it so you get the pleasure from eating


#5- Guilt free

Eating “guilt free” will maximize the pleasure of your experience

  • Let go of the guilt

  • Let go of the mindset “forbidden food”

And what if you could make your own sweets using some funky nutritional ingredients that didn’t cause havoc in your body and mind?

Most cakes, biscuits etc that are bought are full of quick release carbs that cause highs and lows- energy and mood crashes. But you can make better choices and I have listed some suggestions below.


Some healthier, packed full of nutrition goodness alternatives are:


Will give your recipe a rich, creamy and velvety texture. Avocado is a nutrient dense food and is packed with the goodness of:

  • Antioxidant vitamin E, plus a group of carotenes which are thought to help keep the eyes healthy

  • The fat content of avocados can lead to feelings of satiety which can help with appetite regulation.

  • Avocados have more soluble fibre than other fruit

  • They contain a number of useful minerals such as iron, copper and potassium and are a good source of the B vitamin, folate.



Coconuts are a great resource as alternatives to dairy and refined sugar for your baking.


They are also awesome for the following reasons:

  • Kills disease-causing bacteria, fungi, yeasts and viruses because of the antimicrobial effects of its fatty acids. 

  • Helps diabetics by slowing sugar release into the bloodstream. 

  • Boosts metabolism and increases energy because it is more likely to be burned as fuel than stored as body fat.



Chestnuts are lower in calories and fats than other nuts and seeds, but are still a rich source of vitamins and minerals


Fruits and Their Dried alternatives

Most fresh fruits are slowly absorbed carbohydrates that have minimal effect on your blood sugar and insulin levels.

  • Go for berries, melons, cherries, apples, plums and pears.


Medjool dates

Replace refined sugar with  naturally sweet alternatives such as dates. They are packed with fibre and goodness like:

  • Potassium- essential mineral for normal body growth, to build proteins and muscle, to metabolize carbohydrates .

  • Magnesium-is important in helping with protein synthesis, blood glucose control and muscle and nerve function in your body.


Natural syrups

You can use natural sweeteners as alternatives to refined sugars use sparingly. Here are some suggestions:

  • Honey

  • Agave nectar

  • Maple syrup

  • Brown rice syrup


Nuts and Nut Butter

Nuts and nut butter contain very few carbohydrates, and because of their high fiber, protein and healthy fat content, these carbohydrates are digested at a very slow pace.


Put the icing on your cake:

When you discover how to take the power away from food, the struggle dissolves. When you learn to make peace with food, your whole life gets better and you can have your cake and eat it too.


I often hear clients say "How can I eat with out guilt and feelings of deprivation and enjoy the experience?


I know your life style, your requirements and your goals are unique, There’s no standard approach that works for everyone. I also know that when you absolutely nailed it – when you are crystal clear on your approach – the method and strategy that works for you – and the habits, rituals and systems you need to support your success – SO MUCH changes


If you are ready to dicover how to take the power away from food and dissolve your struggle so that you can have your cake and eat it too then Contact me for 15-minute discussion.


Its free. And it might change your life.


Irena Geller

Your Emotional Eating Coach

I am a creative scientist and a Health and Wellness Coach who helps 35+ busy women to stop fighting with emotional eating, stress eating and overwhelm and start living the lives they’ve been craving.





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