Dear Reader For too long, portion control has been about rigid rulesâmeasuring food with your hand, avoiding the "clean plate club," or eating no more than a deck of cards of protein. These mantras come straight from diet culture, stripping us of our own agency and disconnecting us from the signals that actually matter: our bodyâs hunger and fullness cues. Itâs time to ditch those outdated rules and create your personal portion control blueprint. Start by tuning into your hungerâdonât...
10 days ago â˘Â 2 min read
Dear Reader Halloween candy has a way of triggering the automatic âplow-inâ mode, where before you know it, half the bag is gone, and you barely tasted it. But this year, I invite you to bring a little mindfulness into your candy experience. You donât need to restrict, pre-plan, or feel guilty about it. Instead, slow down and savor each bite. One way to hit pause on that automatic trigger is by adding a little friction to the process. Try sorting your candy by color before diving in. This...
17 days ago â˘Â 3 min read
Dear Reader, Introducing.... I know, I know. Itâs still just the middle of October. But you know whatâs just a few weeks away? The beginning of peak holiday season. Halloween kicks off a very busy few months for all of us, so it never hurts to get ahead and work on organizing and planning as much of those upcoming festivities as possible. Imagine yourselfâŚthis could be the year you actually enjoy the holidays instead of feeling like the busiest elf in Santaâs workshop. To that end, I have...
19 days ago â˘Â 1 min read
Dear Reader, Ever notice how the pull of instant gratificationâlike grabbing that bag of chips when youâre stressed or eating ice cream after a long dayâfeels impossible to resist? Thatâs limbic friction at work. Your limbic system is the brainâs emotional center, driving automatic behaviors (aka System 1 thinking). Itâs fast and instinctive, but when it comes to building sustainable food habits, this friction can derail us from our goals. Limbic friction is the mental tug-of-war between what...
24 days ago â˘Â 3 min read
Dear Reader, How much of your day is spent doing what you need to do versus what you want to do? Chances are, itâs pretty skewed. Most of us are consumed by the daily grindâlaundry, school drop-offs, commuting to workâwith much less time for the things we actually enjoy. If I had a 100% âwantâ day, it would include a yoga class, a delicious vegan lunch (made by someone else, of course), and an afternoon filled with spa treatments, music, and time with my favorite people. The daily grind can...
about 1 month ago â˘Â 3 min read
Dear Reader, As the days get shorter and the air gets crisper, itâs the perfect time to update your self-care routine to align with the new season. If youâre someone who experiences Seasonal Affective Disorder (SAD), this is especially important. Making small but intentional shifts in how we care for ourselves can have a profound impact on our mood, energy levels, and overall well-being as the colder months roll in. Here are six simple ways to help you feel more grounded, cozy, and connected...
about 1 month ago â˘Â 3 min read
Dear Reader, One of the core principles I teach my clients who are just starting to incorporate healthier foods into their diets is the "yes, and" approach. Rather than saying "no" to certain foods because they're processed or not considered healthy enough, we say "yes, and." Want a muffin? Great! Have an apple with it. Craving some classic cold cereal? Awesomeâadd berries and flax seeds on top. The idea is to âbufferâ whatever youâre eating with a protein, healthy fat, and/or fiber...
about 1 month ago â˘Â 3 min read
Dear Reader A lot of people tell me theyâre âall or nothingâ when it comes to eating and exercise. It makes senseâweâre conditioned to think in extremes: success vs. failure, good vs. bad, happy vs. sad. But few of us naturally operate in the gray areas, especially when it comes to living a healthy lifestyle. Our food culture complicates this. We swing between extreme restriction or overeating. We either run miles after a workout or sit on the couch, feeling stuck. The challenge is that...
about 2 months ago â˘Â 4 min read
Dear Reader The wait is over! The Healthier Mom Bundle-Fall Edition is officially live, and I couldnât be more excited to share this with you. From today until September 13th, you can sign up and get access to over 50 amazing resources valued at over $2500âall for free! Our bundle host Vanda from Wellness with Vanda made sure this bundle is packed with everything you need to promote your overall wellness, including: The Happy Kitchen Meal Planner The Not-so-Healthy Comfort Food Cookbook...
about 2 months ago â˘Â 1 min read