intuitive eating

What To Do When You "Slip Up"

We all have days where we just can’t seem to keep it together.

I used to constantly “fall off the wagon” every Thursday and like clockwork, I’d begin my next diet on Monday.

It was an endless cycle that just wouldn’t end.

A while back I read this post “Have you “fallen off the wagon?” by the lovely Isabel Foxen Duke and it made me re-think the way I was approaching my healthy eating and diet mentality.

What wagon was I constantly falling off of?

Well, my own self-created wagon of course.

Not only was I creating the “wagon”, but I was inevitably creating my own demise by having a wagon in the first place.

The thing is when we restrict and try to “diet”, we are often setting ourselves up for disappointment. We set such high expectations that when we seem to veer off even just slightly, we instantly feel like we were bad or that we lack motivation.

When we tell ourselves we are “bad” or when we feel disappointed in ourselves it is demotivating. This is when we end up feeling so awful that we just want more cookies, chips, or other highly processed foods.

The last thing we need is to feel demotivated, am I right?

So, you’re probably wondering, well then what the heck do I do?

Here are 3 Tips to Stop Feeling like You Slipped Up

  1. Stop dieting - I’ve said it before and I’ll say it again... Dieting does not work. Research proves that it doesn’t work. Ask yourself, Have you had real lasting success with dieting yet?  If you need more help with this one, read this post just for you!

  2. Release judgement - Let go of the self-imposed lines you’ve drawn around food and stop judging each choice you make. Try to come from a place of curiosity instead of judgment. Say to yourself, “This is interesting. I’m feeling tired and sad and craving chocolate cake.” You will learn a whole lot more from being curious about the choices you make than from being a harsh critic. If you just can’t stop the judgment, head over here for more tips.

  3. Change your thoughts - Your thoughts create your feelings which create your actions. Example: If you think “Shoot, I fell off the wagon again!! I suck!”. This will leave you feeling sad, mad, or guilty, which then usually leads you to binge-eat your feelings away. Instead, practice positive thinking and/or affirmations. A great affirmation I love is "Food is not the enemy and I thank the food I eat for nourishing me." The important part to remember about affirmations is that they only work when you believe them and when you practice saying them. So find an affirmation that you actually believe and practice saying it daily. Click here to get my list of my favorite affirmations!


Remember, this is a big mindset shift so be patient with yourself. If you want a little more help with changing your mindset in this area, I highly recommend checking out these books Health at Every Size, Body Respect, & Intuitive Eating.

Tell me - What do you usually do when you “slip up” &  what would you like to do instead? Share in the comments below!

Have Your Cake & Eat It Too: Why It's Okay To Eat What You Want

Have you ever desperately wanted a piece of cake, but resisted the urge due to the fear that it would go straight to your ass?

Or have you been given a gift of a box chocolates only to throw them away, obsess over them for hours, and even contemplate digging them out of the trash can?

Or perhaps, you really wanted a slice pizza, but you had a salad instead, only to binge eat an entire pizza later that night?

If you can relate to any of these situations then you are in the right place.

This is all too common for so many of my clients (and myself).

We restrict and deprive ourselves of food which leads to obsessively thinking about it. Then, we often binge and feel extremely guilty about our lack of willpower.

This is a terrible cycle to be in. And it’s really no way to live. (I've been there and I'm glad to be past it!)

It’s time we all start focusing on the allowance of all food. No food should be off limits, not even the unhealthy foods.

We need to come to terms with the fact that sometimes we may crave junk food and that’s okay.

By allowing ourselves to eat what we want, we are opening ourselves up to feeling free from food. We no longer need to obsessively think about that piece of cake or slice of pizza, we can simply eat it if we want it and move on.

Yes, it’s really that simple. Eat it and move on.

The more we practice allowing ourselves to have what we want, the easier it will become for us to just eat a little until we feel satisfied instead of feeling completely crazy around food.

Every time I use to completely eliminate something out of my diet I became obsessed and fixated on it. It just made me want it even more. Have you been there?

It wasn’t until I stopped dieting and allowed myself to eat mindfully and intuitively that I was able to eat what I want and not feel like a crazy person obsessed with food.

So, if you’re ready to stop the restriction and deprivation, and start living and enjoying yourself then below are a few tips to help you get started.

5 Steps to the Allowance of all Food & Eating What You Want

  1. Write down 3 Separate Lists: 1) list all the foods that you feel should be off limits or are unhealthy 2) list the foods you think you should be eating and/or healthy foods 3) now combine list 1 + 2 and label it: “I CAN EAT IT IF I WANT TO, IT IS MY CHOICE” Now, place this on your fridge or somewhere as a reminder.

  2. Before eating anything pause and ask yourself, “Do I really want to eat this? How will this food make my body feel?”. This can be hard at first because a lot of times we tend to eat on autopilot without ever considering if we really want something or not. We just know or think we’re hungry and so we eat. Practice being mindful, pausing and asking the question. If the answer is yes, then go ahead and eat it, guilt free.

  3. Practice eating the foods that were once forbidden without judgment. Try to be curious about why you are eating it, what it tastes like, and how it makes you feel. Try not to focus on the negative thoughts you have associated with these foods.

  4. Savor every bite. Whatever you decide to eat make sure you savor every moment of it. Chew thoroughly, notice the texture and tastes, and take your precious time to enjoy it.

  5. Practice honoring your hunger & fullness cues. When you pay attention to your body signals you really can eat anything you want. Notice how your body feels when it is hungry and notice when you feel satisfied. Try not to eat until the point of complete fullness as it can take a little time for your body to catch up.

*Please Note* At first you may want cookies all day, every day, but trust me, this will get old and you will start to crave healthier foods. Also, when you are really paying attention to how you are eating (slowing down, chewing, savoring, etc.) and the way the food makes your body feel you are more likely to develop a better relationship with food and make better choices more often. And remember, this isn't another way to focus on weight-loss because that rarely works. It's about shifting our mindset around food. It's about FREEDOM from food & PEACE of mind --- now doesn't that sound a whole lot better?

Now, tell me: How do you feel about just allowing yourself to eat what you want? Does it seem scary or exciting? I'd love to hear in the comments below!!

How to Start Listening to Your Body & Eat Intuitively

I've written a whole post about Intuitive Eating, but I wanted to dive a little deeper into connecting with your body and actually listening to it.

So Why am I talking about Listening to Your Body & Intuitive Eating? 

Well, when we begin to listen to our body and give it what it wants, we begin to transform our relationship to food and our body. We are able to know when we are actually hungry for food vs. hungry to fill a void or distract ourselves. We are able to know when we are full and actually stop eating because we know that our body is satisfied. We are able to notice when we are feeling sad, mad, or happy and move through those feelings without the use of food. A huge benefit of listening to our body and eating intuitively is that we can finally stop looking to outside sources for the answer and start looking within. We can ditch dieting for good and nourish our body in ways we've forgotten were possible. 

At first it can seem quite simple, and you may have thoughts such as, "of course, I always listen to my body and it usually wants junk food!". These were my exact thoughts when I got started on this journey, so I totally get it.

The reality is our body wants to thrive and feel good, but we've become so good at numbing ourselves with food to avoid our feelings and we've lost connection with our physical sensations. 

When starting out on this journey my clients often say they don't even understand what it means to listen to their body. Really, all it means is to pause and actually tune in to the physical sensations and ask, "How am I feeling? What do I want?" Perhaps your chest feels tight or your stomach is growling, but you are so used to going through your busy day and ignoring your body's sensations that you don't even notice what your body is trying to tell you.

10 Signs You're An Emotional Eater

10 Signs You're An Emotional Eater

It's important to point out: We all eat emotionally. 

Humans are emotional beings and it would be impossible to never eat emotionally.

Emotional eating is not always a bad thing and in fact, I tend to believe it's actually a good thing.

When we eat emotionally, it is usually a sign that something in our life is either missing or needs some attention. People often use food as coping mechanism for dealing with life's challenges which isn't always the best, but it definitely could be worse.

Although everyone may eat emotionally at times, there are also the people who eat emotionally most of the time. I used to fall in this category until I became aware that I was actually eating emotionally. Once I was aware of how I was eating, I began using some strategies and techniques I had learned to start eating more mindfully and intuitively

So, do you think you are mostly an emotional eater? Here are 10 signs you're an emotional eater:

Intuitive Eating: Everything You Need to Know & How to Get Started Now!

Intuitive Eating: Everything You Need to Know & How to Get Started Now!

What is Intuitive Eating?

Intuitive eating is an approach  that teaches you how to listen to your own body when making decisions about food, as opposed to taking direction from external sources. It helps you create a healthy relationship between your food, mind and body. With intuitive eating, you learn to use your own innate body wisdom and distinguish between your physical and emotional feelings. As simple as this approach may seem, it can take a lot of practice and letting go of years of contradicting information learned from dieting and today’s society.

Intuitive Eating is for you if you struggle with:

  • Emotional eating
  • Food cravings
  • Overeating/Binge eating
  • Compulsive eating
  • Body image issues
  • Weight loss
  • Eating disorders (If you think you may have an eating disorder, please consult a medical professional)