Seven "Must Do's" to Avoid the Food Fret This Holiday Season

Thanksgiving is NEXT WEEK!! Are you like many of the clients I serve and already dreading gatherings and office parties?  Are you afraid you will gain weight, lose control of your eating or does the voice of an eating disorder make the whole ordeal overbearing each year? 

Normally, I would type something up for you, but here is a simple info-graphic to share a few of the things you can do to set yourself in position to have a successful holiday season with food.  Enjoy!

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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

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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

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"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!



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