5 Ways to Nourish Yourself Without Food

Lately, I've been focusing on ways to really nourish myself in all areas of my life. 

I thought it was a great time to share some out-of-the-box ways to think about nourishing your body, mind and spirit…

But wait, why am I even using the word “nourishment” if I’m not talking about food?

That’s a great question!

The reason I am using the word nourishment outside of its regular foodie context is because we often find ourselves so over-focused on food that we forget about all the other simple and wonderful ways to nourish ourselves.

What does it mean to nourish myself without food?

We forget that taking a walk in the woods with our dog is calming and rejuvenating.

That lying on your bed listening to your favorite song while feeling the breeze kissing your face is soothing and relaxing.

That feeling the grass tickle your feet as you watch the clouds drift by is as good as meditation!

We actually “eat” all day with our senses… we “consume” our environment through touch, feel, taste, sound and sight.

Why Giving Up on Weight Loss May Just Be the Secret to Getting What You Truly Want

give up on weight loss

Before you roll your eyes and think, “I can’t give up on weight loss. I don’t want to be fat forever” please hear me out.

So many of my clients come to me wanting desperately to lose weight and finally reach their “ideal” weight.

But when I dig a little deeper and ask the question “What do you really want?”. Some of the answers I receive are vitality, acceptance, happiness, confidence, a partner, friendships, dream job, and so on.

Most of us believe that once we lose the weight we will have whatever outcome it is we are desperately craving (the guy, the dream job, happiness, ect.).

But the truth is that weight loss does not guarantee anything.

Unfortunately, our society and the media puts this false sense of hope in us that makes us believe that once we lose weight we can have or do whatever we want.

But what if we lose the weight and we still do not feel confident, or still cannot find that partner or dream job?

You may not believe it right now, but this is often what happens when people lose weight.

They come to realize that it actually was never the weight that was the real issue.

Often times there are so many underlying issues that go unresolved when we just focus on weight loss as our goal.

I think it’s time we approach our health and life differently.

I think it’s time we start working on our mental, emotional and physical health from a place of love out of a desire to truly be healthy and happy.

Once we can let go of our unrealistic expectations of reaching this arbitrary “ideal” weight, then I believe we can finally break free from the mental and emotional stress that we are putting on ourselves by obsessing over weight loss.

But wait, How do you actually stop obsessing over weight loss?


Here’s my 5 tips to get started shifting your mindset around weight loss:

1. Get Informed & Practice Self-Acceptance. There are quite a few books, podcasts, and blogs that are actually about transforming your relationship with food and your body without focusing on weight loss as the primary goal. I think the best way to start practicing self-love and acceptance is to learn how others have done it and surround yourself with like-minded people. Here are a few of my favorites resources:

Books: Health at Every Size, Intuitive Eating, Body Respect

Blogs: Isabel Foxen Duke, Be Nourished, The Balanced Blonde

Podcasts: Food Psych, Psychology of Eating

2. Ditch the scale: I’ve said it once, and I’ll say it again, throw out your scale and stop letting the number on it define you.

3. Focus on Nourishment: Instead of your primary goal being weight loss, how about shifting your mindset and focusing on nourishment. When it’s time to eat ask yourself, “what will make me feel good and nourished?” Also, look at other areas of your life and ask yourself “What needs to be nourished?” Perhaps your relationships need extra attention or you need to tap into your creativity. This simple shift in thinking can really lead to living a more joy filled life.

4. Discover What You Really Want:  Now this one may be a challenge or you may be thinking “Duh! I know exactly what I want”. But, I want to ask you to pause for a moment and ask yourself “What do I think I will get once I lose weight.” As I mentioned earlier, there’s usually a much deeper reason we want to lose weight and it’s important to acknowledge what that is. If this doesn’t come easy to you and you’re just not sure what it is that you really want, I suggest to just start doing things that bring you joy and be curious and aware of what you desire in your life. You could set out to try new activities or travel and just be curious as to what you are lacking or craving in your life.

5. Go After What You Really Want: Now that you know what you want, it’s time to start going after that instead of waiting on the weight. If it’s a boyfriend you truly desire, you do not need to lose weight before you find him. Start dressing up and putting yourself out there just as you are. If you think once you lose the weight you will feel more confident, than instead why don’t  you try to start focusing on way to build up your self-confidence just as you are. A great start would be to read books or blogs and learn more about how you can develop self-confidence now.


The benefits of releasing the obsession with weight loss are endless. You may actually be happier, enjoy eating and exercising, feel more confident, have more energy, and finally embrace your true desires.

I really hope this blog has opened your eyes to new possibilities that you may not have even considered before. And if you’re still not loving the idea of giving up on weight loss, then I suggest making it a goal for it to not be your primary focus. It’s all about taking baby steps and learning how to shift our mindset around weight loss (which is no easy task!).

The truth is your weight does not define you and your weight will not give you what you truly want.   Only you can do that... and you already have everything you need right inside of you.



Now tell me below in the comments, how does it feel to think of letting go of the obsession with weight loss? 

The Secret Morning Activity that will Boost Your Energy in Just 3-Minutes


I'm super excited to share this simple technique that can help boost your energy first thing in the morning - WITHOUT even having to get out of bed! 

It's my favorite 3-minute body stretch that will have a powerful affect on your mood and body which may positively impact your whole day!

So, Why am I talking about a body stretch first thing in the morning?

We all know that waking up on the wrong side of the bed and getting a rushed start to the day where you’re racing out of the house with un-brushed teeth AND glugging down your coffee in the car is a bad sign.

Everyone wants to start their day on a good note, which means waking up in a good mood, calm and centered and energized for the day, which isn’t always the case, right?

So why not give your body that stretch it deserves first thing in the morning instead of waiting ALL day long to go and do the exact same stretch at the gym after work?

Here are the steps to this 3-minute energy boosting body stretch:

STEP 1: Set a happy alarm 5 minutes earlier than usual

Your body responds to messages you give it, so give it a happy ring to wake up to! Download your favorite song or nature sound and use that as your happy alarm sound. Set it for 5 minutes earlier than usual. Your body will thank you.

STEP 2: Start your body stretch as soon as you open your eyes

Often when we over-plan to stretch our bodies and take too long to pick out just the right exercise leggings or the right room to stretch in, by the time we are ready to start stretching we are demotivated or distracted or derailed....

So, carpe diem, seize the day by starting your stretch even before you get out of bed! (I mean, does it get any easier than that!?)

Laying down, simply stretch your legs out and reach your arms overhead and really stretch your body or sit up in bed and do the same, this time stretching your arms up to the ceiling.

STEP 3: Finish your body stretch right next to your bed
The KEY here is to honor these 3 minutes you have set aside to stretch your body.

So the trick is to FOCUS your attention inward, breathe DEEP inhales and exhales and stretch up to reach for the sky. You can clasp your fingers overhead to keep your hands together to deepen the stretch.

How will this 3-minute body stretch boost my energy?

You know how sometimes on a chilly morning you need to crank up your car a little more than usual to get the gas circulating faster?

The same is true for our bodies. All they really need to get going is a little kickstart for the day and a simple stretch as soon as you wake up will do it.

I bet you will feel different immediately and that energy boost will GIVE you the energy to make time to boost MORE energy. It’s a happy energy-boosting cycle!

If you are tired of waking up groggy and achy, then click here now to schedule a time to talk with me about more fast and easy ways to stretch your body back to health first thing in the morning.

I am here to help support you with more super easy energy-boosting activities!

What do you do to boost your energy in the morning? Do you think you'll give this body stretch a try? Please share in the comments below!!

Why Letting Go Of Judgment is Essential For Your Health


Ugh. I can’t believe I ate that whole cake, my diet begins tomorrow.

Wow, I’m so lazy. I didn’t work out again.

I have no self-control. I just can’t eat healthy.”

Do any of these thoughts sound familiar?

These are actual thoughts I used to have on a daily basis.

Time and time again my clients come to me with these same thoughts repeating over and over in their head.

We are all so judgmental and critical of ourselves.

It’s really time that we just give ourselves a break.

We are human. We are hard-working, busy, stressed out, and exhausted most of the time and it’s about time we start to take care of ourselves and just let ourselves off the hook every now and then.

You may be thinking that being judgmental and hard on yourself is what keeps you accountable on your health journey, but I’m going to ask you to put that thought on pause for a moment.

First of all, Is it working for you? Are you consistently eating healthy and working out?

I know for most of my clients this is not the case, so if it isn’t working perhaps a new way of thinking may be just what you need.

The truth is being judgmental and critical of ourselves all of the time is simply not empowering.

Most of the time our judgments leave us feeling discouraged, mad, and sad.

And when you’re feeling discouraged, mad, or sad - do you really feel like eating a salad or working out?

Most likely, the answer is no.

When we beat ourselves up for eating that whole bag of chips or that box of donuts, we are more likely to continue making less than healthy choices later on as well.

In my own personal experience, if I were to eat one “bad” thing, I would just end up saying, “Well, I suck, might as well eat some pizza and have some chocolate and start eating health tomorrow”. I would basically use the junk food as a way to comfort myself from my own judgements.

The thing is when we move away from judging ourselves for every little choice we make and move toward awareness and curiosity we aren’t left feeling defeated and we’re able to move on and make the next best choice for ourselves in the present moment.

When we are aware and curious of our choices, it is way more empowering to move forward making healthier choices more often than not.

Want to Transform Your Relationship to Food & Reclaim Your Energy?

Click below to access the free 5-Day Mindful Eating Mini Course!



Bless your food. Before eating, practice gratitude for your food. Appreciate what you have out front of you and realize the energy that this food will bring to your body.

Be curious. Ask yourself questions such as “Am I really hungry?” “Is this food what I truly desire?” “How am I feeling while I eat this?” “What lead me to eating this food?” By being curious, you are staying present in the moment and you are able to move away from judgement.

Choose again. If you start to judge your choices or feel bad about having negative thoughts about what you are eating simply choose again. Choose a different thought. You may think “I have no will power” and then catch yourself and transform that thought into “I wonder why I don’t believe I have will power to make the best decision for myself”. This simple change in thinking can really go a long way.

Use affirmations. Positive affirmations are a great way to train your mind to move away from negative and judgmental thoughts. You can choose a few affirmations and practice saying them daily or when you notice yourself starting to judge. A few great examples are “Nourishing myself is a joyful experience and I am worthy of the time spent on my healing” or “Every decision I make is the right one for me”.

Be compassionate. Have compassion for yourself and your choices. Stop beating yourself up and practice self-kindess and compassion for your naturally human, imperfect, beautiful self.  


What now?

Start practicing.

Meditate & observe your thoughts.

Start a journal to track your thoughts on a daily basis.

Use affirmations or mantras to shift your thoughts.

Schedule call with me & see how I can help you transform your thoughts from judgment to compassion.


Sign up for this Free Mindful Eating Mini Course & Discover How to Transform Your Relationship to Food & Reclaim Your Energy!

Let's Talk, Self-Sabotage

Let's Talk, Self-Sabotage

Are You Sabataging Yourself when it comes to your health and wellness?

A lot of times when we begin to make healthy changes in our lives, we can be met with resistance and my life long friend, self-sabotage.

The simple act of trying to make ourselves better always starts out with good intentions, but often, we are met with real life obstacles and mindset issues that can hold us back.

Using the example of setting New Year's Resolutions, where most people set goals with good intentions to make real changes in their life in the beginning of January and most people have already derailed by the end of the month. January 1st the gyms are all packed and full and February 1st the gym has cleared out.

Now, why is this? Why do so many people want to make healthy changes, but rarely can actually follow through?

Well, there are many, many different possibilities, but one that we are going to discuss today is Sabotage.

3 Underrated But Potent Vitamins You Must Have in Your Life

3 Underrated But Potent Vitamins You Must Have in Your Life

It’s time I let you in on a little secret about 3 super potent vitamins that are crucial for our health and wellness yet we often overlook them... Can you guess what they are?

I’ll give you a clue: they are all around you, don’t cost a dime and are accessible at any time of day... That’s right! I’m talking about nature, fresh air and sunshine!

But first, why am I talking nature, fresh air and sunshine as vitamins?

Let me explain...

We are so conditioned to think that vitamins are something manufactured in a lab and labeled that we need to purchase in a bottle at a store that we forget to open our eyes and look all around us. Vitamins are everywhere!

10 Tips To Beat the Winter Blues

10 Tips To Beat the Winter Blues

After the joy of the holiday season ends, do you ever feel a case of the Winter Blues?

Living in Maine where it gets very cold and snowy (and I'm a summer girl at heart) I know, I sure do!  

I'd like to help you figure out some easy ways to combat that feeling we sometimes get when the leaves fall off the trees and the sun sets way too early and we start unpacking our winter gear in preparation for those hibernation months of winter...

But first, why am I talking about beating the winter blues?

Depending where you live—New York City versus Los Angeles—winter will either be something you dread or something that passes you by without noticing.

Sometimes even people who live in the warmer states like California experience cyclical changes that affect their moods and disposition.

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:

How to Improve Your Ability to Focus & Why It's Important for Your Health & Wellness

How to Improve Your Ability to Focus & Why It's Important for Your Health & Wellness

In the world we live in today, it has become almost impossible to stay focused.

We are constantly bombarded with notification alerts, phone calls, e-mails, news stories, and the list goes on and on. 

Many people believe they are masters at multi-tasking and even thrive on chaos. I used to be one of those people.

While this may be true for some, studies have shown that it is far less productive to multi-task. 

When you are truly able to focus and be more present in your life, you will start to experience life in a whole new way.

You will feel more productive which in turn will make you feel happier and more successful.

You will also be able to appreciate and notice the little things that you may otherwise have not paid much attention to. 

When we really slow down and learn to focus we are able to accomplish more than we could have ever imagined.

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)

4 Emotional Eating Myths That May Surprise You

4 Emotional Eating Myths That May Surprise You

I often hear from women that struggle with weight loss, lack of energy, and other digestive issues and I've come to learn that the core issue is that they are struggling with emotional eating. Sometimes, they aren't even aware of it at first which makes their desires to lose weight, gain energy, or resolve their digestive issues almost impossible.

When we are so used to using food to satisfy an emotion or feeling, we are neglecting the real issue and most often, we aren't properly taking care of ourselves emotionally, mentally, spiritually or physically. 

Most people feel that emotional eating is a curse and impossible to control and yet, they want to resolved it immediately.

Before we can begin discussing how to deal with emotional eating in a healthy way, it’s important that we understand what is not true about overcoming emotional eating.

The Benefits of ACTUALLY Chewing Your Food

The Benefits of ACTUALLY Chewing Your Food

If I were to ask you how many times the average person chews a bite of food, what do you think the answer would be? 

If you guessed 3, than you would be absolutely correct. The average person only chews about 3 times before swallowing a bite of food. 

Now, really think about that. Your body has to work extra hard to break down that food that you are basically swallowing whole. 

You may not have realized, but chewing plays a vital role in digestion. 

When you chew your food, the saliva has important enzymes that also help break down food, making it easier to digest and assimilate which allows for more of the food to be used by the body instead of being stored as fat.

How Prioritizing Your Self-Care Will Make You a Better Mama

How Prioritizing Your Self-Care Will Make You a Better Mama

As a mom, it can be a real struggle to do something for yourself.

We are usually running on very little sleep while trying to remember and do all the things to keep our little ones alive each day.

Due to personal insecurities, feelings of obligation and/or societal pressures, we can often feel guilty for wanting to do something for ourselves that doesn’t involve our children.

I spent years feeling guilty any time I had a babysitter or simply didn’t have a kid attached to hip. When I started to focus on my health and wellness, I began to realize that devoting my whole self to my kids was not only affecting my mental and physical health, but it really wasn’t benefiting anyone.

It’s important for our overall health to have some “me” time to nourish our mind, body, and soul. We are not mommy robots that can go on autopilot for all hours every single day. If we don’t start prioritizing our self-care we are likely going to reach a breaking point (aka serious mental breakdown).

10 Foods to Help Ease Anxiety & Stress

10 Foods to Help Ease Anxiety & Stress

Overcoming anxiety and managing stress can be accomplished by simple lifestyle changes. 

One of the most important, and often most overlooked, ways to reduce anxiety and stress is by maintaining a healthy diet. 

The food that you put inside of your body can not only worsen your anxiety and stress levels, but it can also dramatically improve your mood and overall health when choosing the right foods.

If you are looking for a natural way to reduce your stress and anxiety levels then I highly recommend adding some of the following foods to your diet immediately. 

Oatmeal - A delicious warm bowl of oatmeal is a great way to start your day off right. Oats increase the production of the calm inducing serotonin in the brain. Oatmeal is also comforting, filling, and will not spike your blood sugar the way refined carbohydrates and sugars do. Make sure to choose organic steel-cut or rolled oats when possible.

Why You Should Stop Counting Calories & What To Do Instead

Why You Should Stop Counting Calories & What To Do Instead

I have a confession. 

I used to be a calorie and points counting, scale watching, and weight obsessed basic chick.

I would be that person that read ingredient labels, tracked calories in my cell phone, and researched the amount of calories in meals online before ordering take out from a restaurant.

I also had a love-hate relationship with restaurants that started adding the amount of calories right on the menu. On one hand, I was like "Yes, less work for me to do" and I could just choose the meal with the least amount of calories. On the other hand, when I felt like eating something with more calories, it left me feeling guilty and awful when I saw the number screaming out at me from the menu. 

Needless to say, my days of counting calories or points (or watching the scale) are over, THANK GOD!

I just don't believe its necessary, healthy, or beneficial to your overall wellness.

The biggest take away I've realized about calories is that ALL CALORIES ARE NOT CREATED EQUAL. 

Are You Tired of Being Tired? The Importance of Sleep & Tips to Improve Quality of Sleep

Are You Tired of Being Tired?  The Importance of Sleep & Tips to Improve Quality of Sleep

It is no longer cool to be functioning on little to no sleep. 

Studies have shown the importance of sleep and it is well accepted by most health professionals.

Yes, this is one area of wellness that most professionals can all agree is vital to sustaining your health (I say most, because there are always going to be people that will disagree for whatever reason).

So I'm sure you've heard this a million times, but let me ask you --- Do you honestly think you are getting enough sleep every night?

The reality is that most Americans KNOW the importance of sleep and that they should be getting more of it, but they just aren't doing it. 

Well, it's time to break the sleepless cycle. 

And if you're a new mom or breastfeeding and you're thinking "IF ONLY..." - Well, I get it. It can be a real struggle and I'm not here to provide any magical tips to get your baby to sleep through the night, but hopefully, I can offer you some perspective. 

How To Eliminate Stress From Your Crazy Busy Day

How To Eliminate Stress From Your Crazy Busy Day

There were days when it felt like the entire world was simply spinning 100 miles per hour. It seemed that no matter how fast I moved or worked, I still only tackled half of what needed to be done. It was actually insane.

That, my friend, was the past. Since then I have found ways to not only tackle my daily tasks but also how to get ahead and stay stress free.

Heads up! Some of these tasks are going to take commitment and effort. It’s not just a magical word or quick-fix deal. I have both immediate and long-term tips, but even the immediate ones aren’t simply a snap-of-the-finger fix. That’s why I’m telling you that in order to become stress free, it’s going to take commitment and effort.

Are you ready? Then let’s go!

You Are Worth It

You Are Worth It

You are worth it.

You deserve to live the life you’ve always imagined.

You are perfect in every way possible.

Your laugh, your smile, your thoughts, your actions are all perfectly you.

No one else on this planet is as uniquely you as you are right this moment.

Your body shape and size is right where it’s supposed to be.

Break Up With Your Scale & Still Lose Weight

Break Up With Your Scale & Still Lose Weight

I used to be best friends with my scale (maybe that's a bit of an exaggeration... maybe not). 

Every single morning I would step on that scale. Even when I wasn’t trying to lose weight. 

Why did I do this? I have no clue. Maybe it was because it became a habit, but let me tell you it was not a great habit. 

Each day when the scale would go up, I would be left feeling defeated or discouraged. I didn’t look any different on the outside, but that number showing up on the scale could really affect my mood.

Finally, I decided to ditch the scale and stop giving it the power it had over me. 

5 Tips for Eating Healthy On The Go

5 Tips for Eating Healthy On The Go

As a mom, we have busy lives and schedules. Between work, school, kid’s soccer practice, and all of the other wonderful responsibilities we have, it can sometimes feel like there is no time to eat healthy food. We are also more likely to reach for something quick and highly processed due to being overwhelmed, stressed and exhausted.

But, eating healthy on the go doesn’t have to be a struggle. The best way to avoid any obstacles is to always be prepared.

Here are my best tips for eating healthy on the go: