Beliefs you need to lose in order to find food freedom. With each diet we make, we collect a series of rules and beliefs about food and ourselves. In the vast majority of cases, the rules are poorly grounded, sometimes even conflicting, and keep us in a food prison. Beliefs, in general, become self-fulfilling prophecies about who we are as eaters. We embrace these statements as truths after repeating them many...

The promise of a New Year (or a new decade!) sounds exciting, but the truth is that every day (actually, every meal!) we are given an opportunity to start anew. Although you may gain some traction and momentum from the start of a new year, new season or another Monday morning, there is actually nothing “inherently” special about starting (or continuing with) a healthy way of eating on any one of these days. This is great news, because undoubtedly, many of us will be coming ‘back to the drawing board’...

Reframe your view about ditching diets for good - you'll be happier you did it It’s completely understandable if you are afraid of abandoning the diet mindset and your food rules, no matter how badly you want to. At some point, we internalized that these rules meant security and control. Following some (or many) food rules was simply the “right thing to do” in our minds. Most of my clients are horrified when I tell...

Be intentional. You are the adult, you get to make the choices during this holiday season. My #1 advice to people around this time of year is to be absolutely intentional with everything: with the parties you choose to say yes to, with the food and drink you choose to enjoy, and with the overall amount of “doing and buying” you choose to do. See the common theme: Choice. Food and Drink Unless we hide in...

Are you an expert at eating with chopsticks? If not, how long will it take you to eat your food? Try it out! How hard would it be for you to eat all your meals with chopsticks? Are you up for the experiment? Find yourself a pair of chopsticks and get ready to eat more mindfully. From simply picking up a pair of chopsticks you can improve your health. It’s as easy as that! With chopsticks, you are unable to pile on the...

Finger foods, or just a spoonful? Put even the smallest food on a plate before picking it up and putting it right into your mouth! Sometimes it just seems so much easier to grab a spoon and dig into that pint of ice cream, or what about just opening a bag of chips and digging your hand in it? Especially when you’re sitting down in front of a TV or doing something else while you’re eating. However, when you dig in the next thing you...

How full are you after your first plate of food? Do you really need seconds or thirds of a meal? If you are able to gather the three important nutrients onto one plate serving: complex carbs, proteins, and fats, then one plateful should be enough. But what about that extra serving? Sometimes when you eat too fast you are not aware that you might actually be starting to get full. By adhering to one plate per meal, you are more...