Filed Under: Intuitive Eating Mindful Eating
19 August 2025 | Written by Dominic
Do you ever have that nagging feeling that you’re not doing enough to care for your body?
Isn’t it sad how often we find ourselves at odds with our own bodies, caught between wanting to care for ourselves and the messages out there that we aren’t doing enough?
Everywhere you look there are messages about how we “should” and “could” be treating our bodies. Are those messages actually helpful or do they lead to guilt about what we’re not doing? When I see those messages, I just feel bad about myself. I focus on yet another thing I’m not doing instead of looking at what I am doing, even if it’s small.
There is this “ideal” self-care plan and then there’s a basic self-care plan and if we could simply focus on the basics, so much would shift. Think about this.
How often do you ignore your body’s nudges? You push through hunger, pain and exhaustion? You even push through going to the bathroom!
One of the effects of restricting food and constant attempts at weight loss is disconnection from our bodies. When we try to control, we lose the ability to hear what our bodies are trying to tell us.
What if we did things differently?
What if we approached our bodies with a sense of curiosity?
What if we listened, truly listened to what our body is telling us?
Amidst all the noise and busyness, our bodies are constantly communicating with us, sending signals. When we attune and listen, our body gives us clues. A rumble in the belly, a growl or an emptiness is a sign you need nourishment. A tight throat, a tense belly, a heavy chest, a fast- beating heart. These physical sensations indicate our emotional state.
The body is like a wise old friend who knows you well and whispers and guides you to healing. If we can learn to attune to our physical bodies, we will be able to connect to our whole being.
The invitation is to take a deep breath and start to pay attention to your body’s needs and respond with care.
What does this look like in practice?
We start by tuning in to its physical needs, for example, rest, hunger, thirst.
We replace criticism with curiosity.
We let go of rigid food rules and replace the rules with flexibility.
We let go of over-exercising and tune in to the level of movement the body needs in that moment. It could be some stretches or a walk or it could be an intense work-out.
We shift our focus from how the body looks to what the body does for us.
And we offer our body gratitude.
This is your only body and it’s okay if you haven’t accepted everything about how it looks. It’s okay if you have difficulty loving and accepting your body. AND… your body still deserves your care and respect.
What tiny step can you take today to take care of your body?
Wishing you well,
Xen
✨ If food is taking up way too much space in your head and you are ready to live a life of freedom with food, book a discovery call and let’s explore how I can help you break free.
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I help women all over the world drop the struggle with food and their bodies to create a life of peace and freedom.
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“Words can not describe how Xen changed my life! She freed me from being a prisoner of food because food controlled every aspect of my life since I was a child. I abused my body in so many ways from starving myself, eating to the point of feeling sick to my stomach and using exercise to punish myself for the amount of food I had eaten. Xen also taught me to be kind to myself, to be patient with myself and most of all to forgive myself. She helped me to build a healthier relationship with food and my body image. Xen was patient, kind and listened to what I had to say. Her audio lessons and reading material on her online courses and her youtube channel also helped me enormously in this process. She helped me to live the life I was meant to live and I now look at everything in life (not just food) through a different lens!”
“From our first meeting - two faces on Zoom across the world from each other, there was a sense of familiarity and comfort that was a healing balm for a lifetime of food struggles and dieting. Without realizing how much damage I had done to myself by adhering, for decades, to restrictive food plans and rigid diet programs, Xen had a way of redirecting the harsh and negative self-talk and sending me forth each week with compassion, mindfulness and a new way of seeing myself in the here and now. Gone are the maybe somedays, and if-only, and when-I’m-smaller thinking. Now I am committed to the imperfect and rocky path to listening to my body, accepting my perfect imperfections, and rejecting diet mentality. Those negative voices will revisit me from time to time, I know, but Xen has offered valuable tools for meeting each day as a fresh start - another choice, another chance. Her devotion to this work and her belief in her clients is a remarkable gift; I am so fortunate to have found her. It is never too late to let go of the drama and embrace joy, ease and self-acceptance.”
“I felt hopeless and helpless in my daily struggle with mindless eating for many years. Then I found Xen which is exactly what I needed! My decision to work with her helped me to finally repair my relationship with food. It's changing my life for the better, one day at a time. Now I have control over the food, instead of it having control over me, which is the way it should be. I highly recommend Xen to anyone who has a desire to overcome similar food struggles. Xen, thank you from the bottom of my heart!”
“I reached out to Xenia because 2021 started on a tumultuous note for me. Between deaths, businesses suffering, hospitalizations, and job losses in our personal circle, I felt depleted and found myself being available for everyone but myself. Then I was hit with an unexpected health diagnosis, which was the last straw as it meant giving up “healthy foods” and workouts that I leaned on for my well-being and stability. Despite working in wellness (Yes, coaches and healers are vulnerable too!), I found myself reaching out to desserts for comfort. I like to live a life of permissions (not labels or deprivation leading to bingeing), so I wanted to work with someone who approached healing from a place of mindful compassion. I didn’t want to be my own client. Xenia was great in reminding me to be kind to myself. Working with her, brought me peace and helped shift my mindset. I love how desserts and I look at each other now.”
“Working with Xenia was amazing. She armed me with a bunch of tools to help me through difficult times. Xenia is the kind of person who really cares for helping you in the long run. Her work will forever have an impact in my life.”
“Working with Xen was a game changer for me. After working together for a few months my relationship with food radically changed. I no longer felt like a failure. I now have the tools to nourish my body with foods that feel good in my body. I don’t feel guilty about eating cake or chocolate, I also don’t overeat cake and chocolate. I no longer feel the need to exercise to compensate for my eating. I feel much more free around eating and I am more accepting of my body. Xen has a nonjudgmental and compassionate approach to coaching and really supports you in the process.”
“Working with Xen has been very empowering. Her approach is so refreshing from the usual. I have learned that I am in charge and that I get to choose what I put in my body and how to move my body in a way that I like! I get to make my own choices. It’s so liberating. Once you get a taste of freedom with food, there is no turning back to old ways! Thanks Xen for guiding me along the way to freedom.”
“This is the answer for those of you that struggle with food and all that surrounds it. Xenia said that I could make peace with food and it seemed at the time like an impossible dream. Turns out it isn’t. I recommend Xen and the mindful eating / intuitive eating approach unreservedly. If you have any questions about my experience, please get in touch. Thank you Xen. My rating: ⭐⭐⭐⭐⭐”
“Xenia was a walking, living, breathing example of what can be done. I laughed and cried my way through a short course in this fascinating and invigorating programme with her, and have gained a designer tote full of coping skills that go way beyond containing kilogrammes. I feel infinitely lighter. I am doing this for me and, yes, you can do this for you too! And believe me, I’m cynical!”
“I don’t obsess about food like I used to. I am thinking differently about food and feeling so much more relaxed around all types of food. It’s wonderful to have pleasure and satisfaction from eating.”
“I learned a new way of thinking about food. I have learned that food is not the enemy and that it can actually be enjoyed with no guilt.”
