Intuitive Eating Basics

Thanks for stopping by!  Below is a four-part video series opening the door of integrating the Christian Faith and intuitive eating to help you make peace with food and live life to the fullest.  Enjoy!

Talking Truth

Hey, I know it's hard to move away from the diet mindset, so I created the 5-Day Diet Detox to cleanse your mind of the toxic messages left behind by dieting.

Get your copy here!

What's Your Eating Personality?

Are you an intuitive eater?  Take the quiz by clicking the box below!

Intuitive Eating Principles Part One

Intuitive Eating Principles Part TWO

If you liked the messages and are curious either about walking closer with God, even finding Him for the first time and/or making peace with food and embracing the body & life you have right now, then come on over to our private community for women where we have more conversation and encouragment happening!

The Smith Machine and the Intuitive Eating Journey

weight training intuitive eating.png

Have you let "life" get in the way of your physical activity?

Me too.  After having three kids, trying to get a private practice up and running while also holding down a part-time job has left me with mixed priorities.  My physical activity got pushed to the bottom of the list, but recently I am believing that I am worth it.  I am worth the time it takes to have fun in the gym, to take care of my body, mind and spirit through lifting weights.  This is not effort to get my mommy body back, but an effort to be active so I can be strong again.  This is an effort to keep my body from deteriorating to a point where I can't move well, have little flexibility and simply can't participate in life the way I desire.  I have been more active recently and it has been liberating on some days and other days...well, not so much.

I went one week between weight lifting sessions.

When I went back to the smith machine after 7 days of missing it, I had a realization of how weight training is like training to be an intuitive eater again.  Here are a few key points I observed.


You must WANT to make a change, understand the why behind the change and have a realistic vision of the outcome.  If intuitive eating (from here on out to be referred to as IE) becomes about weight loss, it simply becomes another diet.  So, be mindful of WHY you want this new path.


I have lifted weights most of my life.  So, I have a good foundational knowledge of form, appropriate exercises, reps & sets as well as weight progression to get to my next lifting goal.  Intuitive eating needs a strong foundation as well.  This means understanding why diets don't work, awareness of how they have hurt you and the basic principles of IE.


If you have ever spent time in the gym, you understand that time off leads to muscle loss and it can take time to rebuild strength, stamina, flexibility and even to reach the point where you left off.  Even with just a week off, I experienced this "set-back", if you want to call it that.  So it goes with IE as well!  When you take a break from it, the trust you have in it fades, your awareness of hunger is questioned and fullness becomes something to avoid. But in all of this, you can give yourself GRACE.


Over the years I have come to learn and embrace (most of the time) that comparing my lifting journey to those around me just sets me up for disappointment.  Yep, even when I compare to myself saying "Just last week I could lift X pounds for X reps and X sets. I 'should' be able to do more." Instead, I offer grace and compassion to my mind and body as I push through the best I can for that day.  The same can be extended to you during the intuitive eating journey.  Some days you will simply miss your own target, that's okay.  You are not a failure.  You are not doing it wrong.  If you have missed some of your "training days", when you pick back up on the IE process, it may be a little harder.  Again, that's okay.

Take time to embrace the process.  Aim for consistency, but when you miss, don't give up on yourself, or the process.  Shower yourself with grace and compassion as you pick back up, even if it is not quite where you left off the last time.  And remember:

You are loved.

You are accepted.

You are more than a number.

if you are hoping to jump start your intuitive eating, get started by detoxing your diet.  Take 5 keys steps to cleanse your mind of the toxic messages created by years of dieting.  Get your guide below!

Image Based Idolatry

statue debate.png

"You shall have no other gods before me."

Exodus 20:3

There has been a lot of struggle, fighting, disagreement and outright hatred recently here on the east coast of the US. I often find myself taking current events and situations and applying them to the work I do with my clients.  So, that brings us to the statues or idols that drive individuals to extreme measures with food, exercise, the scale and body image.  This is a fight I will come full force, equipped and ready to battle with you and for you as you tear down the image based statues of your life. This is the statue of the perfect body, thinness, a fit body, whatever size and shape it is that you are fantasizing about and putting at the front of your life.

You are more than a number.

3 Steps to tearing down your image based idols.

1. End the comparison game by renewing your mind

You may be like many women (and men) that I work with, focusing on what you don't have, what you don't like about your body and what the world says you "should" look like. This keeps your mind trapped in the ways of the world, stuck in the cycle of negativity and forgetting your true identity as a child of God. I challenge you to share how you will renew your mind by commenting on the pinned post on FB.  CLICK HERE to share!

2. Nurture you body through mindful & intuitive eating practice

When you practice compassionate self care through mindful nourishment, you take off the dieting shackles that hold you slave to the scale and the push for weight change.  You are more able to connect to your body's rhythms of hunger & fullness as you move away from the rigid rules of dieting.  You are more FREE to live a full and abundant life that you have been designed to experience!

3. Throw away your scale

Too often we place the bathroom scale on a pedestal, bowing down to it's power every morning, maybe at noon and night as well.  We are slave to it, allowing it to control our emotions, self-worth, eating and exercise patterns. Maybe you are not ready to totally toss it.  I get it!  I once used to watch that number carefully afraid of it changing and believing I was a better woman if I stayed a certain weight. LIES.  All of that is a lie to take my attention off my true identity as a mighty warrior and child of God. Who do you want to serve: the thin ideal or God?

You are loved & accepted

I'm glad you stopped by and pray you begin to tear down your image based idols!  If you would like a little bit of support, grab the action plan!



What the dietitian did...

So, have you ever considered that dietitians "should" eat "perfectly?"

This has happened to me. Judgement placed on me because I am a health expert and should know better than to eat certain foods.  After all, I have had years of training, education and practice as a clinician.  There is no room for mistakes, right?  Well, I want to let you in on a few of my confessions. Are you ready for the raw truth? If so, keep reading...

I have eaten too much food in one sitting.

First of all, the term "too much" may be different for you than it is for me.  However, the feeling may be the same.  I have filled my belly to the point of discomfort, leaving me lethargic and unable to concentrate as well, even wanting to nap (well, napping is a common theme in my busy mom-work life!) One difference we may have is that I choose to not beat myself up about it, but learn from it so I am more in tune with my body's needs the next time I am in a similar situation.  I don't usually want to eat more than I need because I don't feel good. 

I have eaten to calm my stress.

Yep, I've done it too, you are not alone.  Sometimes life gets the best of us and that favorite food just seems like the cure, the answer to our problems.  Now, you are ultimately in charge of your food decisions and sometimes you might eat to calm stress, navigate change in your life or other reasons.  When it becomes a road block to your health is when it happens often and even becomes your mains source of stress relief.  Take some time to explore non-food ways to manage your stress.  One thing that has helped me is just removing myself from the situation.  Also, I try to remember that God tells us "do not be anxious about anything" (Phil 4:6) and to "lean not on our own understanding" (Proverbs 3:5)... Is there scripture that soothes your stress? Come share with us in our Private Group for Women right HERE.

I serve dessert with dinner.

GASP!  I can't believe I just shared that with you!  Actually, if you don't do it, give it a try and see what happens.  I spoke with a parent and described this "neutral" approach to food.  She tried it out on her family, giving them ice cream with dinner.  Her oldest daughter at the ice cream first and you won't believe what happened!  Well, she actually at the rest of her dinner: quinoa, fish and broccoli. My kids (5, 3 and 1) will sometimes eat dessert first and finish their meal.  Other times they eat most of their dinner then dessert.  This keeps food in it's correct the idolatry pedestal!

I have tried to diet my way to a thinner body.

Um, yep...I've done this as well.  I never tried any commercial programs per se, but I definitely tracked calories, restricted the "forbidden" foods, compared my eating patterns to others, weighed myself several times a week.  But you know what?  That was a horrible experience!  I was deprived, disconnected from my hunger and fullness rhythms and I became moody and irritable!  The mindful & intuitive eating approach to health leaves me satisfied, with moods that are more happy and manageable, and a body that I care for & listen to for guidance on what, when and how much to eat.  What about that thin body I wanted? Not. Gonna. Happen.  My body is my body and it is not meant to look the way I thought I wanted it to look. 

I'm done worrying about what others think and about getting "that" body.  I want to help you do the same.

You will often hear me say "comparison is the thief of joy" (thanks Teddy Roosevelt). It's really not worth it to compare my body, my food choices, how much I eat or my physical activity choices to anybody.  It has truly left me empowered in my body to leave comparison behind.  Now, God has blessed me with opportunities to help women break free from the bondage and burdens of dieting, eating disorders and the drive to be thin.  While doing this, they begin to boldly walk in God's love and embrace who they are in Christ.

You are loved.

You are accepted.

You are more than a number.

There are certainly more confessions, but I'll end here for now.  In the meantime, did you get a chance to participate in the 5 Day Diet Detox in our private on-line community?  If not, you can grab The Ultimate Diet Detox: a 21 kick start empowering you to live your best life without dieting. Get it right HERE and be sure to hop on over to our Private Community for WOMEN who want to break free and grow in their relationship with God.  See you there!


Looking for more?

Join us for the next 8-Week Master Your Decisions

Live Mindful Eating Webinar

Click the image for details



Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out