Category Archives for "Blog"

March 2, 2018

VLOG: Stop Blaming The Food and Learn to Enjoy It

Stop Blaming the Food

​It's easy for us to blame food when we are making poor choices, or say we have addictions to food, or that we are out of control with food. And even easier to blame our body when ​it gains weight, or d​oesn't look the way we want ​it to. We think it's fighting against us.

​What I have learned through my years-long struggle with food and body image issues, is that both are blameless. I only blamed them because I wasn't looking deeper at what was driving me to eat the food and hate my body. I had to start to take responsibility for my actions and behaviors, and that meant ​looking at what was behind my need to set food rules, and what was behind my emotional eating, and all the other crazy ideas I had in my head about food and my body. Food was just the symptom of something else going on that I wasn't ready to face.

​How often have you said to yourself, "I will never eat [insert "bad," "unhealthy" food] again," or "I will start over tomorrow and be "good?" Those two lines were famous in my vocabulary for years. I started over a million times, and I swore I would never eat cupcakes again for as long as I was alive. But that just kept me stuck in the vicious cycle with food and my weight, and I NEVER kept those empty promises to myself.

​The truth is; our issues with food have NOTHING to do with the food.

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​In today's VLOG, direct from my Facebook LIVE training, I ​offer 2 strategies you can use to start to take responsibility for yourself, and to stop blaming the food and your body. These strategies will help you to take a step back, and to begin to relate to food and your body in a different way so you can be more of a "normal" eater. 

​How you can stop blaming food + learn to enjoy it

February 1, 2018

What’s Beneath Your Binge; 3 Keys to Disrupt Binge Eating

How to beat binge eating

​Binge eating is a mystery to many of us, and it's hard to understand why we actually do it. What is it that drives us to overeat and binge on food until we feel sick, ashamed and at the end of our rope?

​One of my current clients who has struggled with binge eating most of her life, never understood ​why she couldn't heal even though she sought help from multiple therapist​s, nutritionists and organizations. ​During her binges, she ​would feel completely out of control and like she couldn't stop. She would binge ​all day long, not just at night, or in mini-sessions. She would ​overeat in massive quantities, all the foods that have been on her forbidden list for years, like bread, tortillas, chips, etc.

These foods were not allowable in her eyes, and they were "evil," because ultimately they would lead to weight gain, ill-health or she had heard from some "expert" along the way, that these foods were "BAD," and she needed to cut them out of her life.

As we dug deeper into her eating patterns and this out of control feeling with food, I would often ask her, "What's beneath the binge?" In other words, what's driving your binge eating? And it was always difficult for her to answer, but she knew that was where the real healing would happen.

This question, for many of my clients, often stops them in their tracks, and leaves them speechless, and it did with her too. ​She is the reason why I am writing this blog, because she suggested​ it so I can help others who struggle in this area too.

​The question is something ​most people never consider, or think of. They've always blamed the food, or their bodies or chalked it up to addiction, and never​ took into account that it ​could be something outside of the food that was responsible for the binge​s.

​Food, it turns out, is usually the symptom of something deeper that we are not addressing. ​I know this can be a hard pill to swallow for many, because isn't it easier to blame the food for our issues? ​Well, maybe, but that won't solve anything or help you understand WHY you are bingeing and what is driving it. It also will do nothing to help you shift your relationship to food and heal​.

Binge eating is often a by-product of restriction and dieting. It can also be ​linked to other areas in your life such as relationships, money, career, sexuality and more. ​Often times when we are not living our authentic truth, food can be an escape to that. It's a way to fill a void, if you will. ​When I was bingeing regularly, it was due to feelings of loneliness, being unsafe in the world, and uncertainty. 

Being raised in a violent household created tons of uncertainty and ​feelings of being out of control. Food became my safe haven. The place I could go to get comfort in any given moment, and feel like I had control over something, even though I ended up feeling worse afterward. It was a vicious cycle for years but I didn't know how to change it.

When I started to ​get curious about what was underneath my binge eating, ​​I started to heal and shift my relationship to myself, which led to shifting my relationship with food. ​It's not an easy road, but it's one that​ is worth traveling because ultimately it leads to freedom. Awareness will always be the first step in healing, and then comes the action.

Below ​I am sharing a few of the powerful actions I took to bring awareness to my binge eating and ultimately heal it. 


Get Curious and Lean In...

The first step to getting to the core of your eating issues is to be curious about them and bring awareness to the patterns. It's common to immediately go into judging ourselves and feeling guilty about what we ate, or the binge we had. Studies have been shown that as humans, we are wired for negativity and it's easy to spiral down into a well of negative thoughts. Judging yourself will never help anything and it will continue to ingrain the pattern even further.

When you get strong cravings or find yourself obsessing about food, take the time to pause, take a breath and then check in with yourself. Once you pause, you can ask the following questions to bring awareness to your patterns:

What am I really craving right now? What is that I am looking for food to give me other than nourishment? What am I avoiding? Why do I want to binge? What would a binge solve in this moment? 

Start here and see what comes up. You might want to spend a few minutes writing it out and just dumping these thoughts on paper to interrupt the pattern. Remember, awareness is the first step.


​Let Go of Dieting and Restriction + Attune to the Body

​Dieting is the number one culprit to binge eating AND emotional eating. Any time ​you restrict yourself, there will be a pendulum swing to the other side, guaranteed. I ​know ​we are taught that in order to lose weight, we must diet, but what that does is keeps us stuck in the dieting mindset, which will keep us in a food prison.

I understand that the idea of letting go of dieting can bring about feelings of being out of control, but what it also does is sends the message to our body that we don't trust it. Your body has it's own innate wisdom, and wants to be balanced and healthy. Unfortunately, our society doesn't support that and it's almost the cultural norm to be on a diet these days.

I believe that whatever we control, ends up controlling us. Control is an illusion, pure and simple. One thing to always remember is that you have a CHOICE. When you can start to let go of dieting, and remember that you have a choice, then you will begin to heal even further.  

There is no ONE perfect diet for anyone, and that mindset will keep you spiraling. Constantly searching for​ the perfect way of eating will keep you on edge, and in continued obsessive food thoughts.

Instead start to tune in to your body to see what feels good for it. After you eat, notice any physical sensations you have, or emotional reactions. Make a note of these, as they will start to give you information on why you struggle and binge.

​In my Food Freedom LIVE Group Program, we ​use a tool called Food/Mood Tracking where the participants will write down what they eat and how they felt before and after they ate. They will even tune in to see if there was a trigger present for their eating like stress, feeling tired, sadness, etc. This is a powerful process that attunes them to their body and emotions. The key is to track the food without judgement and to use it as a tool to uncover your patterns. Give it a try and see what you notice.

Step T​HREE to ​disrupt binge eating

​Get Honest and Show Your True Self

One ​thing I learned about myself in ​the journey of healing my binge eating was that I wore many masks. I was constantly hiding who I was, worrying about what others thought of me and trying to please everyone. This resulted in major feelings of resentment, loneliness and NEVER feeling good enough. Which ultimately led me to a box of licorice and bag of oreos. 

​I wanted people to see me in a certain light, and to think that I had it all together when in truth I was struggling inside. I look back on photos of myself when I was deep in my food struggles and ​I have a big old fake smile on my face. But no one knew it was fake, I was pretending everything was A-OK but the truth was, I was in a world of pain and battling internally with myself, my body and food on a daily.

​When I started to get real, to say what I felt, and to stop worrying about what others thought of me, my food issues started to wane. The pull toward food became less powerful and I started to feel more empowered and aligned in my life.

Showing ourselves to the world can be scary, because we are taught that vulnerability is weak.  ​But what I have learned through my journey, is that vulnerability is strength. Being vulnerable, speaking my truth and standing in my power ​has resulted in so much richness in my life. I have zero desire to hide anymore, and because of that, I no longer find myself wanting to binge, mindlessly eat or numb out with food.

​Start small, and share with people you trust that are in your inner circle. Get honest about your struggles, and let people know you need their support. I guarantee a HUGE weight will be lifted off your shoulders.

Binge eating is something many Americans are faced with daily, and the feelings of shame, disappointment and self-criticism can be overwhelming. By implementing these 3 keys, you will be taking steps toward your deeper healing, and getting to the core of what is beneath your binge. The key is to practice patience and be consistent with taking action in the moment to break old patterns. 

December 28, 2017

VLOG: How to be a Normal Eater with these Top 3 Strategies

​Normal Eating. What the heck is that anyway?

​Most people who struggle with any type of food issues, have no idea what it means to be a normal eater. The constant roller coaster of yo-yo dieting, starting over, the next meal plan, the next fad diet; none of this helps ​​support normal eating and ​leads to a whole lotta feelings of failure, frustration, disappointment,​ and exhaustion.

Here is what normal eaters DON'T DO:

  • Start over every Monday or every day, for that matter
  • Restrict + Deprive
  • Diet
  • ​Weigh​ oneself daily
  • Track​ and count​ calories or macros
  • ​Think they need to be PERFECT with their eating
  • The list goes on....

If you do pretty much everything on that list, then it's time for you to learn how to become a normal eater and to let go of the vicious struggle with food, so you can live your life fully and freely.

Imagine no more obsessing over what you can and can't eat, how many calories are in something or if that certain food will make you fat?

Can you say FREEDOM??? That's what normal eating will give you. 

strategy one to become a normal eater

​Set Yourself Up for Success

​​Being a normal eater doesn't mean you fly by the seat of your pants. It means that you set yourself up for success so that you have nourishing food available to you. ​If you are here, I know you are someone that cares about eating well, feeling good and ​experiencing optimal health and energy. Prepping ​and loosely planning your meals will set you up for success.  

I know this may sound like a rule, but it's actually not. It IS meant to help you build a sustainable habit that will support you in nourishing your body. Being healthy takes commitment and alignment, but it doesn't have to be a lot of work.

​It's pretty hard to ​have optimal health and energy, if you are eating out every night, going through the drive thru and eating on the go because you don't have nourishing food available to you.

​​Spend a ​couple hours each week, (yes, just a couple - which is less than what you probably spend wasting time on social media or binge watching Netflix) planning out what yummy, nourishing meals you ​will have for the week​, then schedule in your day to shop and cook. 

strategy two to become a normal eater

Loosen and Let go of Food Rules

​Having ​lots of rules with food will also keep you stuck in a vicious cycle.  When we are continually labeling foods as "good" or "bad," "healthy" or "unhealthy," we put ourselves into deprivation mode. Those "bad" foods become forbidden, even if we love them.

That will surely lead to going off the rails at some point. Whenever we deprive ourselves, the pendulum will swing the other way in order for you to stay in balance. 

​I used to have a million rules around food. Now I eat what I want and ENJOY it. When choosing food, make your choice based on what will nourish you and feel good to eat.

 And then take the time to SAVOR whatever you are eating and make it a positive experience. It's often the judgement we have about the foods we eat, or don't eat that cause most of the suffering. See if you can truly enjoy eating one of your forbidden foods without the judgement. Give yourself permission to enjoy it.

Strategy three to become a normal eater

Slow down and Savor the Experience

As I mentioned in strategy two, it's important to savor the food we are eating. Eating on the go, distracted and at your desk while working is hard on the body and actually puts your body in a physiological state of stress.

Next time you eat a meal, sit down, slow down and savor the food. Try this as a daily practice with at least one meal. This will attune you more to your body's hunger and satiety signals. Always being ​distracted while eating will often disconnect us from ou​r hunger, and knowing when we are full.

​How many times have you shoved something in your mouth without even checking in to see if you were hungry? 

Make this a regular practice and you will start to understand and see how much less you eat when you just-slow-down, and savor your food.

Be​coming a Normal Eater takes time, practice, patience and consistency. There is no magic pill to change your relationship to food.

​These are just a few strategies to build a normal way of eating. ​If you start to put these into practice on a daily basis, you will notice small shifts in how you relate to food. 

​To learn more on how to become a normal eater, check out the video below to hear my story around normal eating, and the person who modeled it for me in my life.
November 18, 2017

Beat Holiday Bloat; How to NOT Overeat on Thanksgiving

Beat Holiday Bloat

​The holidays are quickly approaching and there will be a plethora of yummy, gooey, heavy, hearty, fattening food tempting us from now until January, and beyond.

This time of year is ​wonderful because people are in a festive mood, and we get to see family/friends and spend quality time together connecting and bonding.

​It's also a season of over-eating, over-indulging and weight gain.

It's super easy to overeat at the holidays. Especially because, like I mentioned above, there is large amounts of food EVERYWHERE. Not only at your dinner table, and in your home, but at coffee shops, gift stores, grocery stores, cafes and on TV luring us to eat more.

But don't worry, I am here to share some awesome tips with you to support you in staying in alignment with your health values this season and to treat your body well, so that you can move into the New Year without having to start a new diet, or restrict yourself, or set another dang resolution you know you won't keep.

​​Tip One On How to Not OVereat at Thanksgiving


 If you are going to a friends or family members house for Thanksgiving dinner this year, offer to make a few of your own healthy dishes to share, if that's something of importance to you.

You don't have to let anyone know the dishes are healthy, it could be your little secret. If the host declines, let him/her know that you have a commitment to yourself to stay healthy this holiday, and you will be bringing some of your own food.

 I do this all the time, and people usually want to eat what I have because it always looks so tasty. Click here for an awesome healthy side dish recipe.

​Tip TWO On How to Not OVereat at Thanksgiving


It's important to be intentional when you go to an event where there will be a lot of food around. ​Setting an intention or goal will help you with this.

For example, your intention could be that you are going to focus on connecting with a specific family member, or friend instead of stuffing your face full of food.

Or you could set a goal to only have 3 bites of dessert, knowing that is enough to satisfy your taste buds without feeling deprived (FYI, your mind is the one that freaks out and thinks you need more, but the truth is, your reward center in your brain shuts off after the 3rd bite, so anything after that is just your ego feeding you lies about needing more.)

You can enjoy the foods you like, but there is no need to stuff yourself to the gills with them. Your body will only suffer the consequences from the stress of that.

​Tip Three On How to Not OVereat at Thanksgiving

​Stay Present

Put away your phones, computers and anything that will distract you from being present with your loved ones. Get out a board game, go for a walk or play some cards.

Use this time to really savor each moment with the people you love. Tell stories, laugh, and connect. That is what the holidays are about. This will also keep you from mindlessly eating because you will feel nourished in other ways.

When we are savoring the moments, we feel more fulfilled and we are less likely to keep shoving food down our throats. ​

​Tip ​FOur On How to Not OVereat at Thanksgiving

Keep Your Blood Sugar Stable​​​

On the actual holiday, move your body in some way first thing in the morning. Then make sure you eat a hearty, healthy breakfast with a combination of protein, complex carbs and healthy fats. This will help to set your blood sugar up for success.

Don't starve yourself that morning, or even the days leading up to the holiday with the thought that you want to have room to eat all the Thanksgiving goodies. 

This will ​only lead to massive overeating, and then your body will hate you. Overeating causes our digestion to stop working optimally, we don't absorb nutrients as well and can give us heartburn, indigestion and bloat.

​Tip ​F​IVE On How to Not OVereat at Thanksgiving

​Choice, not control

This is one of the powerful strategies from my S.M.A.R.T. Food System. When we are trying to control our food, or we white-knuckle through a holiday, it will set us up to feel like we are off the rails.

YOU are the ONLY one who chooses what goes in your body. No one is forcing you to eat that second helping of Pumpkin pie, or to get seconds on mashed potatoes, stuffing and gravy. I know your mouth may be watering right now, but that doesn't mean you need to go overboard (see ​Tip Six.)

​Make ​choices that feel aligned for you. Fill your plate with more veggies and greens than anything, and then take very small servings of the rest. I always load salad on my plate, that way I don't have room for much else.

The truth is, our bodies don't actually NEED that much food. You do have the choice. 

​Tip ​SIX On How to Not OVereat at Thanksgiving

​​​​Practice the Pause

This is something I teach ​all my one-on-one clients who are regular over-eaters and binge eaters and it's highly effective.  ​

Practicing the pause means slowing down and attuning to your body. Stop, take a deep breath and check in before you move forward. Your body will always tell you what it wants, and it will also tell you whether it's hungry, satisfied or full. Slowing down will help you tune into those sensations even more.

​It's very common for people to shovel down the food on their plate in 3 minutes flat so they can have more.

Instead,​ do your best to eat more mindfully, chew your food thoroughly, put your fork down between bites and ​engage in lively conversation with others at the table. Chewing your food will help your digestion work more optimally

​The bottom line is that you can always go back for more later, but use this time to be super tuned in to each bite, the flavors of the food and how lucky you are to be with your family and friends. Savor the experience, don't rush through it.  

​Tip ​S​EVEN On How to Not OVereat at Thanksgiving

Eat until You're 80% Full

Most people are not able to know when they hit this point. When you tune into your body's subtle cues (Tip 6), you will be able to tell when you are satisfied. This will prevent you from stuffing yourself like the turkey on your table. 

​I can usually tell I am getting full when I take my first deep breath while eating. ​Then I stop, ​ put my fork down and take a break. I give myself ​a little time before continuing on, so that my food can digest.

​Your food expands around 20% after ​eating, so if you are stuffing yourself to the gills, you will be even more ​packed 20 minutes later. You can always go back and eat more if you need to, but it's better to stop before you are feeling full. Go for the feeling of satisfaction. 

​I know this will be hard, but I guarantee you'll feel a whole heck of a lot better! 

Tip ​​EIGHT On How to Not OVereat at Thanksgiving

​Limit Alcohol

Drinking results in ​lots of added calories and a blood sugar roller coaster. It can also lead to overeating and loss of attunement to yourself.  

This doesn't mean you can't drink; but keep it to 1 or 2 drinks over the course of a 4-6 hour period and drink lots of water in between to stay hydrated. 

Remember how your body looks and feels is a result of all the choices you make. Attune to it and give it what it needs, versus what you think it wants. Our minds are where we get in trouble when it comes to the types of food and how much food we ingest. ​

Tip ​​NINE On How to Not Overeat at Thanksgiving


This tip is hands down my favorite one because it puts us into service before we move into our indulgent day..

Spend your Thanksgiving morning volunteering to help those in need. This will put life in perspective when you see how many people in your own neighborhood don't get to have a feast of food, or family to spend their holiday with. Being of service is the best way to get your mind off food, and engaged in something meaningful.

I know that navigating the holiday season can be tricky, but using these tips will support you in sticking to your health goals, as well as being in alignment with what is important to you. Take the focus off food, and put it on those around you or those in need. Your body and your health will thank you!

Have a wonderful holiday!

November 10, 2017

How Accepting Your Body Leads to Weight Loss

Accept Your Body and Lose Weight

​When it comes to accepting your body, ​do you need some serious help?  What do you see when you look in the mirror? Do you see a body you like and accept? Or do you pick it apart and criticize every little thing you want to change about it?  I'm guessing it's the latter.

A large majority of people, particularly women, do not like what they see in the mirror. In fact, they downright HATE what they see in the mirror. I would've included myself in that ​majority up until about 5 years ago.

Now, I'm not saying that I always LOVE what I see in the mirror, but the difference​ is that I have ​come to learn to appreciate what I see, instead of hate it, criticize it or pick it apart. 

​For years, I had this crazy morning "ritual"  where as soon as I woke up ​and got out of bed, I would walk to the bathroom, ​pull my shirt up, look in the mirror and see how big (or ​flat) my stomach was. It was my ​Morning Fat Check.​

If I was dieting or depriving myself, or I had started some new meal plan or fat burner, I would check to see how much weight I was losing, or if any of the pudge had ​miraculously disappeared overnight.

​If was off the rails with my food, which happened more often than not, I would lift my shirt, stare at my bloated belly, pinch my love handles and curse myself.  ​Then I would swear to start over and "be good" for the rest of the week.

I would start to make the running list in my head of all the foods I had to stay away from, and​ make a promise that I would only eat salad for the next 10 days and nothing else.

It was exhausting, and seriously detrimental to my well-being AND self-esteem.

I truly hated what I saw every time I looked in the mirror. It didn't matter if I was thinner than the day prior, or not. I would criticize, poke, pinch, prod and shake my head in disgust. This ​was the way ​I started every single day for years, so you can imagine how I ​entered into the day feeling about myself.

​Sometimes I would end up on the floor in a ball of tears when I was trying to get dressed for work. Other days, I felt on top of the world, because my stomach looked flat that ​morning, and I was convinced that whatever I was doing was FINALLY working, and I was a rock-star. But that didn't last long, because I would eventually overeat and break that big lofty promise I made to myself, yet again.

Basically the Morning Fat Check set the entire mood of my day into motion. Most of the time, it resulted in a SHITTY one (excuse my French) of devastation, feeling like a failure and riddled with shame and disappointment.

The big turning point for me was the day I called a close friend of mine for support. I was in tears about how fat I felt. I hated the way I felt in my skin. I was gaining weight and felt puffy, bloated and defeated. And I was out of control with my eating. ​ I was looking for someone​ ​to be in the trenches with me; to feel my pain.

​But what I got instead was a hefty dose of tough love. The words my friend said in that moment stung me, but they were the catalyst to me deeply healing the years long​ ​battle with food and ​my body, 

​After she waited for me to finish whining and complaining, she calmly said,  "I'm sorry you feel this way and you are struggling, but this obsession with your body and weight is SO self-absorbed. GO OUT and BE OF SERVICE. STOP feeling sorry for yourself, get off the couch, get outside and make a difference in someone else's day that needs you." 

​BAM! It was like a stinging slap in the face, but it was just what I needed to hear. ​​​Those words set a series of events into motion that ​dramatically transformed the way I see myself, and my body​ to this very day.

So, here are a few of the steps I took in order to learn to come into acceptance with my body, and stop hating myself. This change didn't happen overnight, but I was committed to ​the process. It required patience, consistency and a tremendous amount of courage.  

​Step One to Accepting ​YOUR BODY

​Stop the Morning Fat Check + Daily Weigh Ins

The first thing I did was give up the Morning Fat Check and I stopped looking in the mirror so much. As hard as this was to break, it was a huge part of my healing process.

Beating my body up and criticizing it ​first thing in the morning, left me feeling depressed, angry and defeated.  ​No matter what I did, it was never enough.

And ​the crazy thing is, ​weight can fluctuate anywhere from 2-7 pounds within a given day depending on circumstances, so I never knew what it was going to be from day to day and that created even more uncertainty and feelings of ​failure.

​So, I vowed to stop lifting my shirt, looking in the mirror and stepping on the scale first thing in the morning. I even threw my scale away!

At first, I ​had a huge fear of getting out of control if I wasn't constantly checking my weight or size. Because how would I gauge if I was getting skinny or not? How would I know​ what to feel about myself that day and if I was reaching the goals I had set to lose weight?

But, what started to happen, as I let go of the constant ​ slew of externally focused, self-deprecating comments and lifting my shirt each day, was that I started to focus on ​the amazing other qualities I had and how I felt from the inside. ​

​​Step ​Two to Accepting ​YOUR BODY

​Practice Appreciation

This was a powerful practice for me in body acceptance. Once I gave up my Morning Fat Check, and started to focus on how I felt internally, it prompted me to truly feel connected to the mirac​le of my body.

As a nutritionist, yoga teacher and former massage therapist, I have studied a lot about the body. I understand a lot about the anatomy of it, and what foods are good for it, etc. but I ​always treated my body as a separate entity. I was disconnected from it, and felt it to be a burden. 

I hated that it wouldn't listen to me, or drop the weight I wanted it to, when I wanted it to​. I felt like my body was constantly betraying me and I was ​in a constant battle with ​it.

Each day I committed to writing down and/or saying three things to my body that I appreciated about it. ​ I focused on it's strength, health, and all the little intricacies of my body that I often don't think about because they run on auto-pilot, literally.

This practice alone helped me to create such a deep appreciation and honoring of my body that I didn't want to say mean things to it anymore. And the funny thing is, after a while, my clothes started to fit looser. Go figure.

​Step ​​THREE to Accepting ​YOUR BODY

​Tune in and Listen to Your Body

As I mentioned in step two above, I was in a constant battle with my body and completely disconnected from it. By practicing the daily appreciation of my body, I was also able to ​attune to it more. 

I started to pay closer attention to the subtle and not-so-subtle signals that my body would give me. After I ate, I would notice how I felt in my body, not what my mind thought about what I ate (which was usually full of judgement, by the way.)

This would help me feel connected, and be able to give my body what it needed. I stopped listening to the craziness in my mind, and the outside world, and starting listening to the wisdom of my very own body. 

This usually looked like resting more often, not working out as hard, or pushing as hard and doing a whole lot less than I was used to. I relaxed more, and ​​ate less because I was paying attention to my ​satisfaction cues. I slowed down at meals and enjoyed what I was eating. I was getting fuller quicker and didn't overeat as I normally would when I was distracted.

All of this led to me feeling so much more at home in my body. I would check in and see ​what type of movement would feel good instead of what I think I should do (to lose weight.). Some days it was yoga, some days it was hiking, others it was weight lifting. 

​My body appreciated this. And it started to change. It didn't happen overnight, it was a journey, but one that has been so empowering and transformative.  

​Remember: accepting your body takes patience, practice and Consistency.

​​Not only was I ​implementing these steps on a daily basis, I was also doing some further personal growth work to look at my skewed relationship with food. Although it's all connected, I had to dig deeper to get to the core of some of my eating behaviors.

​These​ 3 key elements mentioned above were the most powerful ​and truly helped me come to an incredible acceptance of my body, which resulted in ​my body normalizing to it's natural weight over time.

​So, I'm curious; How do you feel when you look in the mirror? What has been your experience with your body? Do you feel accepting of your body? Or do you loathe it and fight against it? 'd love to hear your thoughts and comments below​.

October 28, 2017

Stop Overeating with Four Simple Steps

​Overeating is something most of us have done at one time in our lives or another. It happens more often than not, especially this time of year with the holidays looming around the corner.

How many times have you stuffed yourself full to the brim on Thanksgiving or ate more cookies, cake or pumpkin pie than you needed to?​ I know I have. 

One year I ate a whole pound of black jelly beans on Christmas eve. A whole pound. Needless to say, I was up vomiting all night long from sugar poisoning. My system couldn't handle it. 

Unfortunately, holidays are not the only time people overeat. It can happen any time at all, and for most people it happens in the evenings during the time of transition from dinner to nighttime, when things start to wind down.

​​It can be easy to ​ingest more than a third of ​our daily calories just in the evening, and I'm talking AFTER ​dinner has already been eaten. Overeating happens very often when people sit in front of the TV and eat mindlessly. It also happens when we feel bored or {insert emotion we don't want to feel} and need to numb out.

​Overeating is only a symptom of a deeper issue. When ​you start to look at WHY we ​you overeat, you will be able to gain insight and understand your motives.

​Overeating is merely a symptom of something deeper going on inside of you. It has nothing to do with the food.

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In my coaching practice, I work with all kinds of busy professionals who overeat on a regular. Evenings and weekends tend to be the most difficult times, or at parties or social gatherings. Food seems to be something that brings comfort in uncomfortable situations, or relieves boredom and bad feelings. But this often leads to a too-full-tummy and ​emotions of regret, guilt and shame...and TONS of judgement.

​Wanting to stop overeating is not as simple as making up your mind to do so. As I mentioned earlier, the overeating is merely a symptom of something deeper happening. When I was overeating, it was due to loneliness and ​hating the way I felt in my body. You would think that would stop me from eating, but as soon as I thought about restricting myself, I'd want to, and often would, eat more. It's a vicious cycle. 

Step one to stop overeating: Get Curious

​Getting curious about why and when you overeat will be one of the biggest steps you can take in this journey. Like I mentioned above, there are many reason why we overeat and it usually has ZERO to do with the food. When you find yourself in a situation where you are overeating, start to ask yourself why you are doing and what you are feeling right in th​at moment.

Instead of continuing to shovel food into your mouth, PAUSE. There is a part of you that KNOWS what is going on, even though you may not want to admit it. Unfortunately, that part tends to fly under the radar, whereas the part of you going for the food and too much of it, is way louder.

If you start to lean into your behavior with non-judgement and curiosity, you will start to be able to tune into what is really happening that is leading you to overeat.​

Step ​TWO to stop overeating: ​SLOW DOWN

​One of the biggest reasons why people overeat is because they are in a rush. Everyone is SO busy and eating can feel like one more thing we have to do. People want to rush through meals to get it done, or eat at their desks so they can keep working, but this is a surefire formula to overeat.

Every time you are going to eat a meal or a snack, find somewhere quiet to sit down and enjoy your food. Make eating an experience. ​It's common for people ​to rush through eating because they feel guilt or shame around what they are eating. I used to hide in the kitchen at night when no one was around, and shove 2-3 cupcakes down my throat as fast as I could. It was almost as if I was trying to trick myself, but that never worked.

​Slowing down while you eat will allow your body to slow down and absorb the food better. You will also be able to tune into your body's satiety signals much easier. I know that when I eat at my desk while working, I eat WAY more food than I need to. And half the time, I don't even remember I ate because I plowed through it so fast. It also happens when I watch TV and eat...bag of chips...POOF!

Step ​T​HREE to stop overeating: ​​Nourish Yourself

​When I say nourish yourself, I mean more than with food. Overeating can be a by-product of not taking care of yourself and feeling nourished on a deeper level.

When you are stressed and out and overloaded, food can feel like the quickest way to change your state and bring you some other feeling. Most people don't want to admit they feel stressed or overwhelmed, and food is easily accessible. When you eat, dopamine is released in the body, and it feels good. Especially if you are eating something sugary, gooey or crunchy. 

This release can become addictive, and that is why so many people turn to food when they are feeling stressed, ​depleted, overwhelmed, etc. So, find other ways to nourish yourself on a deeper level in your life. Find things you love, and do those, and make sure to put it in your calendar or it will never happen. This whole self-care thing is NOT a cliché, it's one of the most important things you can do for yourself in this lifetime. Trust me.

Step ​FOUR to stop overeating: ​​​​Build body trust

​Most of us live in our heads all day long. Our egos run the show and tell us all the things that are wrong with us, or the things we should do or shouldn't do, especially when it comes to eating.

The diet culture is SO prominent today and it's almost the norm to be on a diet. It's the first thing people turn to when they feel as though they need to lose weight or have been eating "bad."  It creates massive disconnection and mistrust of our bodies.

Your body wants to be healthy, balanced and vibrant. It's actually working really hard every day to do that, but sadly we are listening too much to what other people are telling us to eat, or the latest diet fad that is out there that we think will be the answer.  Being disconnected from our bodies is one of the biggest reasons why we overeat. We are SO in our heads all the time, we can't feel what is happening in our bodies.

Next time you eat, when you slow down (Step 2) take a deep breath and connect to your body. See how it's feeling and what it wants. Get quiet enough to listen and hear it. It is always talking to you, trust me on that. Your body doesn't want to be stuffed to the gills, it actually hates it. Your body wants to be nourished, cared for and respected. So, connect, tune in and listen. Then take your next step.

​Try these steps on for the next 7 days and see how you feel. I would love to hear your comments and insights below! 

Stop Overeating
October 20, 2017

The Perfect Diet and it’s Downfalls

The Perfect Diet and it's downfalls

I think most of us wish we had the Perfect Diet or the perfect way of eating that would keep us thin, fit and healthy. The problem is, there is no perfect diet, and thinking there is will likely result in consistent feelings of failure and disappointment​.

Living in black and white thinking and all-or-nothing thinking are two examples of wanting to be perfect with our eating.

If you wake up every day and vow to start over, or eat perfectly, or restrict yourself in some way, then I can guarantee you are going to be disappointed in yourself at the end of the day, or maybe by the time breakfast is over. [Yikes]

Boy oh Boy, do I remember those days. Yep, I admit it, I'm a recovering perfect eater who was in the search of The Perfect Diet. I thought having the perfect diet would be the answer to all the issues I was facing with food and my body. Little did I know that it kept me stuck in a vicious, yo-yo cycle for years.

Anytime I would get off track, or not eat "perfectly," I would consider myself a failure, and throw all my healthy eating efforts right out the window. I'd take a huge (not intentional) pendulum swing to the other side and go off the rails. Can you say cupcakes?? And shame....?

Needing to have the perfect diet is a disaster waiting to happen when it comes to weight loss

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You see, there is no such thing as a perfect diet. There is no such thing as being a perfect eater. ​Th​inking that there is will set you up to feel a whole heckuva lot of frustration, disappointment, restriction and ZERO balance.

It's hard to know why we behave this way with food. Sometimes it's linked to weight loss, sometimes it's link to body image, sometimes it's linked to wanting to be healthy.

Most of the time, it's linked to needing to feel a sense of control in our lives over something.

How I Became a Perfect Eater

You see, growing up in an alcoholic home resulted in me feeling as though I needed to always control my surroundings, my food, my body, my relationships, etc.

I never felt safe. I was always scared. I never knew what was coming around the corner.

So, to cope, I turned to food and did whatever I could to control that. But, the problem was that I was also at war with my body, so trying to control my food and eat perfectly was a HUGE detriment to me.

Being such a perfectionist not only with food, but in general, built a huge wall around me.  I had such a warped sense of self due to all the chaos at home, and food became my only safe haven, and place of comfort. Or so I thought...

In my early years, I literally had a top dresser drawer full of candy that I would secretly eat behind the closed doors of my bedroom. (You can read more about that here.)  That made me feel good for a while, but it didn't last long because then I turned 12 and realized my body was changing, and that took my issues with food to a whole other level.

Now, I wanted to control my food so that my body would look a certain way. I strived during my teen years and well into early adulthood looking for The Perfect Diet that would promise me all the results I wanted; a thin, perfect body and optimal health.  Because I thought that was where happiness resided.

But happiness didn't reside there. The only thing that resided there was misery and suffering. And I spent over 20 years stuck in the cycle of restricting, dieting, creating food rules, binge eating, emotional eating and starting over every day before I was finally able to heal and let go of my very unrealistic need to eat the perfect diet and have the perfect body.

So, I felt I must share the ways I navigated this tricky terrain, and some of the steps I took to heal and come to a healthy, balanced and free place with my eating and my body.

Step One to Navigate the Perfect Diet Pitfalls

Make a list of all the rules you have around food. Every single one.

 Here are a few examples of ones I had:

I can't eat carbs

I can't eat sugar

I can't eat after 7pm

Cupcakes are BAD

Candy is BAD

I can only eat candy on the weekends

I can NEVER eat candy

I will only eat salads for the next 10 days

I am giving up chips forever

​Choose one of those rules, the one that feels the easiest to let go of, and tell yourself you are going to practice letting it go for the next 5 days. Every time you catch yourself wanting to believe whatever you tell yourself about that food, say out loud, "I'm letting that go...." Observe what happens.

Food rules keep us stuck. They are loaded with judgement which is shortly followed by shame. We can never feel successful if we have a ton of food rules that we aren't able to follow.

Often when we let go of the tight reins we have on certain foods they lose their pull, meaning it's very possible we might not want it as much ​when it's no longer forbidden.

You get the idea.

Step ​TWO to Navigate the Perfect Diet Pitfalls

​Give yourself permission. Shift the word perfection to permission. 

I know you might be thinking that if you give yourself permission you will go off the rails, or get out of control, and it may feel that way at first. Once you give yourself permission to eat something WITHOUT JUDGEMENT, you will have a whole different experience, I promise.

It's the judgements that create the most suffering. And the judgements are all tied to the Food Rules I talked about in Step One.

Whenever you judge yourself for what you ate, how much you ate or your actions, it solidifies it into your brain even more. Our brains feed off of negativity, and once we go there, it's hard to get out.

Once you let go of a rule, and allow yourself to have that food with FULL permission and NO judgement, I guarantee that food won't have as much pull or attraction for you when it's no longer forbidden. Try it and see what happens. 

Once I let go of my rule around not allowing myself to have cupcakes​, I had a cupcake, and guess what? I didn't even want lost all it's "sparkle."

Step ​​THREE to Navigate the Perfect Diet Pitfalls

Check in with your body. So many of us are completely disconnected from our bodies and what they need. We get ourselves into trouble by listening to our minds, which will often not make ​the best most optimal choice.

​Before you eat, pause. Ask yourself what you are needing. Check in with your body. Connect with a deep breath. Are you even hungry? If so, what would feel good. If you aren't hungry, what are you needing? Wait for the answer, and then make the next best choice from that place.

​Sadly we all-too-often listen to our minds ​which will usually overrule the subtle sensations of the body. Our body, at it's core, wants to be healthy and balanced, but our mind, behaviors and patterning have different ideas for us.

You can break these patterns and behaviors that have been ingrained for a long time, you have to do it in the moment, consistently by making a different choice then the one you've always made. 

By connecting to your body each time you go toward food, you will start to shift this pattern and eventually break it.

​in closing

​Needing to be perfect in any sense of the word is detrimental to our self-esteem and well-being. Perfectionism keeps us stuck and disconnected from our authentic truth. It also keeps us distant from others; it creates a suit of armor around us.

​Let yourself be OK with not being perfect. Remove the judgements, cut yourself some slack and give yourself permission to start living in a way that feels authentic, joyful and connected.

​Try out these 3 awesome steps and see what starts to change in your relationship with food, and yourself. Give up the need to have the Perfect Diet and see what your body chooses instead. I think you will be pleasantly surprise.

And always know that you are doing your best, no matter what! 

Check out my video below to hear my Whoopie Pie Story and how I was stuck in Perfect Eating for years.

October 6, 2017

How to Tame Sugar Cravings

How to Tame Sugar Cravings

Sugar cravings. I’m sure you are familiar with them, as most people are. They can run your life and often leave you feeling out of control.

When working with new clients I always ask them what their biggest food vice is or the biggest challenge they face when it come to their eating, and the answer is always; Sugar, or foods that turn to sugar, like refined, processed carbs.

It’s next to impossible to avoid it. It’s in almost every processed food in some form or another. It’s in yogurt, spaghetti sauce, ketchup, toothpaste, mouthwash and even mustard!

Manufacturers are even using fancy names like, evaporated Cane juice, fructose, maltose or raw cane sugar to try and trick us, when the truth is, it’s still sugar and it still has the same effect on the body.

One thing is true, our body needs sugar to survive. Our muscles need it after a workout to restore glycogen supplies and our brain needs it to function. We do need it, but not in the amounts, or from the sources that an average American is ingesting it from today.

That’s insane! And not only is it insane, but eating that much sugar is causing a whole slew of health problems for kids and adults.

The Pitfalls of Sugar

Sugar inhibits the effect of leptin, which is a hormone that lets your body know when it’s full. So your body never feels full and you keep right on eating!

Adult onset diabetes rates are at their highest ever, and so is obesity. Sugar is the biggest culprit of these two diseases. Some agencies are claiming that sugar is as addictive as cocaine and heroine, in that it releases the same “feel-good” chemicals in your brain that heroine AND cocaine do, short-term of course, leaving you wanting more.

There has even been recent talk of taxing it, like we do cigarettes and other addictive like substances.  Anything that creates a craving for more, even from just having a small amount, is considered an addictive substance.

Think about this: if you drink one cup of coffee every day and put 2 teaspoons of sugar into that coffee, and multiply that by 7 days, that’s 14 teaspoons of sugar a week, just in your daily coffee. If you multiply that by year, it’s 728 teaspoons or 15.16 CUPS per year! And that does not account for all the other foods you eat daily that are loaded with sugar and HFCS (high fructose corn syrup.)

Did you know that eating sugar can suppress the immune system for up to 6 hours? Why do you think so many people get sick right after the holiday season? Their immunity is so worn down from eating so much sugary, fatty food that they are completely vulnerable to any bug that is out there.

Here is what my dear friend, Christa Orecchio from the Whole Journey writes about sugar: “Today, over a third of the calories we consume come from sugar or white flour, which is highly refined and acts just like sugar in our system. When these foods are consumed, your blood sugar spikes creating alarms to sound in your bloodstream and forces the release of insulin into the blood to turn the blood sugar into energy. Once turned into energy, your blood sugar should start to return back into the acceptable range. When a soda or a piece of candy is consumed, our bodies struggle physiologically to cope with the enormous potency of sugar. The human body doesn’t have a compensatory mechanism or the ability to adapt to the massive quantities of sugar we consume today.”

You Can Overcome Sugar Cravings

Well, there is hope; there is a way to tame your Sugar Monster and overcome sugar cravings. There are ways you can still keep sweetness in your life while cutting out the “bad” stuff. You don’t have to fully deprive your taste buds, which do need to be sweetly satisfied from time to time, but you can do it in a healthful way.

Many of us also tend to turn to sugary food for comfort, which seems to be another big mountain to climb in the world of healthy eating. Comfort eating otherwise known as emotional eating (Click here to see my blog on Overcoming Emotional Eating), is something many of us engage in when we are stressed, anxious, feel alone, or experience anger or sadness.

We use food as something to “get us through,” or comfort us, when in all actuality it could be negatively feeding our feelings, and causing major mood disorders. During my Vital Life 30-day cleanse, which are 95% sugar free, except for certain types of fruit and small amounts of low-glycemic sweeteners, mostly all of my participants claim feeling more even-keeled, more patient, level-headed and full of natural energy.

This is due to balanced blood sugar levels, which is next to impossible when you keep feeding your sugar monster and the sugar cravings day in and day out. Keeping blood sugar levels stable will help you to have sustained energy and focus throughout the day, as well as help your metabolism to fire properly.

Below are some simple steps you can follow to begin to tame your sugar monster and alleviate sugar cravings. Remember, that Rome was not built in a day, and breaking habits can take any where from 21-32 days of consistent action. If you really want to break your sugar addiction, these steps can help you on the road to “recovery.”

Remember, coming off any “substance” can cause detox like effects, so be sure to drink a lot of water and take care of yourself by listening to your bodies needs.

Step One to Tame Sugar Cravings

Eat foods that are high in complex carbohydrates and fiber throughout the day (when you are hungry) like beans, gluten free grains, yams, apples, and pears.  This will ensure that glucose is slowly released in your blood stream giving you stable blood sugar levels all day long.

Step Two to Tame Sugar Cravings

Eat breakfast within an hour of waking up and have some protein with complex carbohydrates, this will help to slow the release of glucose in your system.

Step Three to Tame Sugar Cravings

Drink 2 teaspoons of Bragg apple cider vinegar in 6-8 oz of water before bed each night, or sip throughout the day, this will help to curb sugar cravings by regulating your blood glucose levels. It’s especially beneficial for those with Type 2 Diabetes.

Step Four to Tame Sugar Cravings

Take a high quality B-Complex and 1,000 mg of Chromium Picolinate per day to help with your daily cravings. A significant number of studies have shown that chromium can normalize blood sugar levels, improve blood sugar utilization and decrease insulin requirements in patients with glucose intolerance and insulin resistance.

Step Five to Tame Sugar Cravings

Manage daily stressors. Stress can be one of the reasons we seek out sugary foods for comfort. Stress is also hard on our adrenals, and makes them work overtime, which will affect blood sugar levels. If you are someone who needs caffeine to get your started in the morning, or as a pick me up in the afternoon, chances are your blood sugar levels are out of whack.

Step Six to Tame Sugar Cravings

Use lower glycemic sweeteners such as Stevia, Coconut/Palm Sugar, Mesquite Powder, Lucuma Powder and Xylitol (these can all be found at your local health food store.) Remember these are still a form of sugar, it doesn’t give you free reign to eat as much as you want. Use a drizzle here and there, or replace these sweeteners for real sugar when baking.

Step Seven to Tame Sugar Cravings

Address underlying emotional issues that cause you to eat sugary foods. Work with a coach, or therapist to help you get to the root of your comfort eating and sugar cravings. When you feel a craving, sit with it instead of feeding it. See if you can determine if the craving is real or if you are seeking solace outside of yourself. You can journal about it and see if anything further comes forward. You might feel super uncomfortable, but sit with it until it passes. Awareness is the first step to breaking any habit.

Not only is sugar the culprit of many prevalent diseases today, but it is also responsible for premature aging, arthritis, brittle bones and more. It is highly acidic, which creates an unhealthy and toxic internal environment in your body.

Over time, the more you eat clean, healthy, alkaline rich foods, the less and less your body will crave the sweet stuff. You will be crowding out those bad foods to make room for the good ones, and your body will let you know! I am rooting for you, and a sugar-free life!


Sugar can rule our lives, learn how to tame your cravings with my seven simple steps

How to Lose Weight Naturally

Lose Weight Naturally

When people are trying to lose weight, they usually want it to happen quickly. The promise of a “quick-fix,” “lose x amount of pounds in x amount of days,” or “lose weight fast.” How many gimmicks do you see out there making false promises of fast weight loss, or having the  body of your dreams in x amount of days, BUT ONLY if you stick to their highly-restrictive diet?

What the diet industry doesn’t tell you, is that it will be impossible to stay on that diet long-term, and you WILL gain the weight back. Over 95% of people gain weight back that they lost on a restrictive diet within 1-3 years.

One thing I know for sure: Dieting is NOT sustainable. #truthbomb

And I’m pretty sure you know it too. And yet so many people are stuck in the vicious cycle of it. We are fed a bunch of BIG. FAT. LIES. Did you know a recent study in the UK showed that an average woman will spend roughly 30 years of her life on a diet? What the…..??? It’s culturally ingrained in us; it’s become the norm. And it’s a whole lot of living that, sadly, gets wasted.

You may think because I am a Transformational Eating Coach and Nutritionist that I have my shit (excuse my Jersey potty mouth) together when it comes to food and my body. But, I am by no means perfect, nor do I want to be. 

I have learned that my many years of struggles with food went deep, much deeper than the food itself.  In fact, my struggles really had nothing to do with the food.

All the quick fixes, wanting to be perfect with my eating, restricting myself, living by tons of food rules, trying out the next miracle pill or hottest new diet all left me feeling like a HUGE failure and kept me locked up in my own food prison. None of these things helped me heal, or gave me relief from my food obsession.

AND, I never lost weight, or whatever little weight I did lose, I’d gain it, back plus some….I had to keep fighting with myself. It felt like a never-ending battle.

Back in those days, I couldn’t fathom ever being able to feel freedom and ease with food, or being able to maintain a weight that felt good for me. I was obsessed, controlling everything I put into my body and I felt miserable.

Most people will try to solve their food and weight issues by going on a diet, doing a cleanse, exercising more, restricting/depriving, and looking for the next “fix,” if you will. Some of these things may help, but certainly not for the long-term. And then we have to start all over again.

I know how important it is to live a healthy lifestyle, but those things I mentioned above (which by the way make my stomach turn when I think about them) will not set you up for sustainable weight loss, or healthy habits. They will only set you up for disappointment, time and time again. Aren’t you sick of that yet? I hope so….

Below I am sharing with you what WILL set you up for natural and sustainable weight loss. Now mind you, this will NOT be a quick fix. You will need to dig deeper than you ever have before, and you will need to let go of a whole lot of thoughts and beliefs around what you think you know.

When I first start working with my private clients, they always want me to give them a plan, and I won’t. That is the reason they came to me in the first place, because they are SICK of following a restrictive plan and missing out on life. They know that ultimately it doesn’t work, but it also feels scary not to have one…there is a lot of fear of getting out of control.

But the truth is, they already ARE out of control….so read on, to learn how you can get off the crazy diet roller-coaster and lose weight naturally, so you can keep it off and start living a saner life with food.

First Key on How to Lose Weight Naturally

Slow Down! I know this may sound crazy to you, but slowing down when you eat will actually support your weight loss efforts. Too often people eat on the go, sitting in front of our computers, standing over the kitchen sink, or quickly before their next appointment. It’s a surefire way to eat more than your body needs, and it doesn’t allow your body to digest properly or assimilate the nutrients from your food in a beneficial way.

Eating on the run, or eating quickly causes a lot of stress in the body, and we all know stress causes weight gain. So, practice one meal a day sitting at a table without distraction and eat slowly. Taste your food, savor it, enjoy the experience.  Breathe. Look around. Take in the sights and sounds. Put your fork down and chew. This will help your body to get the nourishment it needs, and it will help you attune more to your fullness signals as well. I guarantee you will feel fuller much quicker than you have in the past, and there just might be some food left on your plate too.

Second Key on How to Lose Weight Naturally

Eat only when you feel physical hunger. This is a big one because most of us eat quite often when we are not physically hungry, or we eat because we are afraid to feel hunger or feel empty. What this does is gives our body food when it doesn’t need it, and you know what that results in? WEIGHT GAIN!

Anytime you ingest calories when you don’t have physical hunger, your body will most likely store it as extra weight. The body doesn’t understand what to do with all this extra food that it doesn’t need. And then the quality of the food comes into play too. You CAN gain weight overeating healthy food. Believe me, I was a health food, binge eater and I put on 25 extra pounds doing it. And I understand that most people tend to overeat the foods that are not necessarily that great for them (more on that in Key 3.)

So, attune to your physical hunger. Before you eat, ask yourself if you are physically hungry. Wait for an answer. If you are craving something, and you think you need to eat, most of the time that is due to an emotional need. If that’s the case, see if there is something else you can give to yourself other than food that will feel nourishing to you. On the other hand, if you are truly physically hungry, than make a nourishing and honoring choice that you will feel good about and sit down and eat it slowly.

Third Key on How to Lose Weight Naturally

Lose the restriction and rules. WHAT? You’re probably thinking I am crazy right now. But the truth is, all the rules and restriction are what keep you stuck in this crazy-ass cycle with food in the first place.

I know, you’re afraid if you don’t have rules and restriction you will go hog-wild. Well, it’s possible, but my guess is, you might for a little bit (maybe once or twice,) but then those foods that you told yourself you couldn’t eat, and that you white-knuckle through to not give in to, will lose all their sparkle.

Once we give ourselves FULL permission to enjoy a food without the judgement, it loses it’s pull on us. I go way more in-depth about this in my Empowered Eating Experience 5-day Mini Course.

So for now, see about giving up ONE of your food rules. Maybe the one about not eating carbs because they are “bad,” or the one about having a cheat meal on the weekends. Those rules don’t serve you. You want to be able to build self-trust, and that is how you will be able to lose weight sustain-ably and naturally, and these steps will help you do that.

If you want to learn more about sustainable weight loss, click here to get my most popular video, 3 Keys to Sustainable Weight Loss for FREE!

Lose Weight Naturally and Sustainably

September 21, 2017

Self-Sabotage: Three Tips to Overcoming it so you Can Feel Empowered

Overcoming Self-Sabotage

Self-sabotage seems to be the #1 obstacle that most people struggle with when it comes to weight loss, consistent healthy eating and exercise.

I was recently working with a client in my Balanced Eating Breakthrough Program who expressed that no matter how many times she would go on a diet, she would end up sabotaging herself. She would start off strong, and do great for a couple of days, but then something would snap and she would go off the rails.

When I inquired deeper about what led her to “snap,” we uncovered a pattern of hiding; she had been hiding her whole life behind a mask of, “Everything is OK.”

She always pretended that she was good, and that she had it all together, no matter what was happening in her life. She didn’t want anyone to know if she was struggling or having a hard day. She felt like that would make her look weak or incompetent. So she hid behind a fake smile. And that led her to sabotage every time.

How Hiding Leads to Sabotage

When we hide, we are being untrue to ourselves and others. We are being in-authentic and fake. No one can know the real us if we are hiding behind what I call, safety masks.

I use to be a master at hiding….

Behind food.
Behind being a “good” girl.
Behind Shame.
Behind Fear.
Behind Being Busy.
Behind a Fake Smile.
Behind Needing to Look and Be Perfect.

And you know what I learned?

All that hiding resulted in a tremendous amount of suffering and consistent self-sabotage. It also drove me to overeat, binge and use food as a crutch.

When we hide who we are for fear of being judged, looking stupid, being seen as a weak or whatever other god-awful judgement we have, we are disconnected from ourselves.

Being disconnected from from ourselves, is the fastest track to self-sabotage.

There are many ways we hide….

Trying to control everything, especially our food


People Pleasing and Over-giving

Good Girl Syndrome


These are just a few….

[clickToTweet tweet=”Hiding behind masks is a way we try to keep ourselves safe in the world; which can lead to self-sabotage.” quote=”Hiding behind the masks of perfectionism, control, over-achiever, and people-pleaser is a way we try to keep ourselves safe in the world; it’s a protection mechanism which often results in burying our heads in a pint of ice cream.” theme=”style1″]

When I asked my client what would happen if people really knew the truth about her, she burst into tears. She couldn’t even fathom that anyone would like her if they saw her “not-so-nice” side, or if she really spoke her mind, or asked for what she wanted.

She thought she would be perceived as a brat, or a bit$h (you know what I mean.)

How we Acquire these Masks

We all come into the world the same way; as a little bundle of pure, unconditional love and joy. We have no language, no belief systems, no ideas and no awareness of our ego. We are happy and present.

Over time, as we grow and learn, all kinds of things are projected on to us from the outside world, and those closest to us. Some of us grew up without loving parents, or we had parents who expected a lot from us, or there were kids in school who were mean, or teachers who didn’t believe in us.

We may have received a lot of messages of not being lovable, worthy or good enough. Whatever it was, these messages were programmed into us as a belief system during the formative years of ages 0-9, as we create our core memories.

The challenging part is that we take those belief systems with us into adulthood without any awareness of them and they usually end up running the show without even knowing it.

They show up in the form of self-sabotage, overeating, food struggles, addiction and more. We keep experiencing the same challenges over and over, and we don’t understand why.

Tip #1 for Overcoming Self-Sabotage

Get brutally honest about who you want to be in the world. Ask yourself what would truly make you happy and take one step toward whatever that is for you.

When I was in the spirals of sabotage, I felt as though I would never get out. I thought I was broken and needed some serious fixing.

What I learned over the years in my healing journey, is that I wasn’t broken, I was hiding. I wasn’t being true to myself, or anyone else for that matter.

I began to take a deeper look within and ask myself some important questions about who I wanted to “be”, and how I wanted to show up in the world.

The answer that came was profound at the time, because it wasn’t about anything external, or anything I could acquire. It was all about being an example of love, authenticity, presence and inspiration for others.

Tip #2 for Overcoming Self-Sabotage

Start to share your most vulnerable truths with others you trust. Let people know you are struggling. Be transparent.

We are so trained to not show vulnerability for fear of being deemed weak, and consequently we often pretend everything is o.k., even when it’s not. This can also drive us straight to the refrigerator.

So, find the person you know will hold your deepest truths in confidence and share from the heart. I guarantee you will feel a sense of freedom, and as a result self-sabotage will start to lessen.

Tip #3 for Overcoming Self-Sabotage

Practice Self-Compassion and Kindness. None of us are perfect or have it all together. It’s completely impossible. Most of us have an inner critic that is relentless. That inner critic is your biggest saboteur. Start to become aware of the mean things you say to yourself, and turn them into a statement of compassion.

For example, if your inner critic keeps telling you that you are a failure because you can’t stay on track or keep weight off, then it’s time to hush that voice, and find a different thought instead that is more empowering.

When my inner-critic rears her ugly head, I hear her and literally say, “STOP,” out loud. Then I redirect that thought to a place of self-compassion and kindness, by telling myself I am OK just as I am, and I am doing the best I can.

This helps me to stay present while also stating something that is believable versus lofty. You don’t want to pendulum swing too far away from the original thought, because your inner-critic will definitely balk.

In closing

Furthermore, breaking the pattern of Self-Sabotage takes time, consistency and patience. It doesn’t happen over night.

These ingrained patterns need a lot of attention and action. You are responsible for making the change in your life and remember, you have the power to make a choice. Your inner-saboteur doesn’t have to run the show. If you practice these 3 tips regularly you will begin to feel your inner-saboteur fade into the background, little by little and you will feel more empowered each day!

If you want more incredible actions to support you in overcoming your struggles with food, then enter your email below to get my Food Freedom Guide; 7 Inspired Actions to Transform Emotional Eating and Make Peace with Food.


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