How to Stop Eating Your Emotions

Do you ever wake up and feel like something is wrong? Or maybe there’s something you know you need to do, but you are just.dreading.it?

Welcome to my Thursday

I woke up with a gnawing feeling.

And when gnawing happens I know it’s time to bust out the feelings wheel and pinpoint exactly what feeling is calling for my attention.

Today it’s worry.

I feel worry in my gut so sometimes I confuse it with hunger, but as soon as I was able to put my finger on it, the gnawing subsided.

For years I ate through these feelings– like I had to escape them.

But today I paused. I thought about how life is 50/50 positive and negative emotions.

How we can’t have yin without yang?

How we don’t need to fix negative feelings, but bring them along for the ride.

I thought about where I wanted to allow space for worry?

Do I want to put it in my pocket or handbag? Put it on my keychain? Wear it as a stone on a bracelet?

Today this stone is worry. I explain this because we often think negative feelings need to be fixed or resolved for life to “go right”. But what if instead we just needed negative feelings to be allowed?

When we allow all feelings, then we can literally solve all our problems because we know there is nothing to run from.

Nothing has gone wrong when the gnawing feeling comes. We just have to notice it, allow it, and make room for it to exist.

Negative feelings are only a problem when we try to avoid them, bury them with food or other substances.

As you go through your day and notice feelings, how do you think life would be different if instead of feeling them and eating, you felt them, paused, and just pretended that you could wrap that feeling up into a little box and bring it with you?

Cancer, WHAT!?

October 2017 I received the worst news of my life. After a year of trying to get pregnant and subsequent fertility treatments, I experienced a miscarriage.

I won’t go into the details of that experience other than to say that I was so embarrassed at the time, that I kept the news a secret.

I went to work the following day and the days following my miscarriage even though on the inside I was a complete wreck.

In the months following, some people close to me shared that they had also been through a miscarriage, and before I knew it people were coming out of the woodwork with their stories.

Looking back I lamented that I’d been so tight-lipped about it, but it also taught me that the next time something significant happened in my life I wouldn’t go through the motions alone.

Symptoms

Back in June of this year, I started noticing that I was having changes in my digestion. While I’m not one to publically share about my bodily functions, let’s just say that things were different, and my usual morning “constitutional” was suddenly not normal.

Please check out the image I’ve included and contact your doctor if you have any of these symptoms.

While I wasn’t initially alarmed, I did think that it was something to speak to my doctor about.

As fate would have it, the beginning of July, even after getting vaccinated, I got COVID.

My doctor asked me about symptoms, and I recalled those related to the virus, as well as those related to the change in my recent trips to the restroom.

She recommended a colonoscopy.

I recently had some blood work done, and noticed my white blood cell count had dropped within the last year from almost 10 (a normal-high reading) to almost 4 (a normal-low reading), so I had a feeling something was going on.

FYI: Low white blood cell counts are often associated with cancer.

I just turned 43 while I had COVID, which is important because colonoscopies aren’t typically recommended until you are 45, unless you are symptomatic.

Given that my doctor was rather quick to recommend the colonoscopy, I followed up on the referral immediately, and insisted on getting the procedure as soon as possible.

I agreed to be available for a cancellation, and even had my doctor call the GI department to get some extra pre-exams waived.

The typical waiting time for a colonoscopy is six to eight weeks, but fortunately I was able to schedule mine within days.

The colonoscopy revealed a cancerous tumor, and a stage three cancer diagnosis.

I’ve started sharing my journey through a YouTube channel and Caring Bridge page for those who care to follow the more granular details, but I wanted to post on this blog here as well because I’ve decided a shift in life requires a shift of perspective in many areas.

You may well notice a shift in my content in the future as well, and references to cancer, so I didn’t want you to be too surprised.

While many people see a cancer diagnosis as terrible, I’m choosing to see this as a spiritual assignment and test.

I’m here for it all!

Sending you all love and good health, my friends.

Let’s do this!

Low Carb vs. Low Fat? Which One Is Right For You?

Are you confused about the right diet for you?

Keto?

Vegan?

WW?

Macros?

There’s a lot out there, but today I’m sharing information that may change your life forever.

In 2018, there was a 12-month study conducted and funded by researchers hoping to prove once and for all that the low carb diet was superior to a low fat diet when it came to weight loss results.

You can read the whole study here.

The results of the study found that “there was no significant difference in weight change between a healthy low-fat diet vs a healthy low-carbohydrate diet,” and that adherence was the greater determining factor in weight loss success.

So if it doesn’t matter which diet you follow, how do you decide which one is right for you?

First off, think about the diet that you want to be on.

You may say none, but let’s be real, in order to lose weight you must be in a caloric deficit, so you are going to have to change something.

Of all the things you could change, what are most willing to change?

When you think about your future– what appeals to you more?

Can you give up bread forever?

Are you willing to track your food?

What is the plan you are willing to follow– not just today, but one, five, ten years down the road?

The problem many people create is that they select a plan they can follow for a brief period of time to get quick results (a’ la HCG diet), but then once the diet is over, there is no sustainable way to maintain their weight loss.

The fastest way to lose weight is actually the slowest way to lose weight.

Losing half a pound per week on a sustainable plan is far superior to losing five pounds in a week, and then having no idea how to keep it off.

So let me tell you how you decide.

You choose.

You try.

You revise as neessary.

Many clients come to me totally capable of sticking to a plan six days a week, but when they get to Saturday they seem to go off the rails. Often times this isn’t because they are on the wrong plan, it’s because their head isn’t in the game.

If you want to go from being someone who is on a diet to someone who gets to get goal weight, then finding the plan you can stick with for good, AND being willing to do the (mindset) work to create consistent results is all you need to finally get to your goal.

My Secret to Losing Weight Even On The Weekend

As things are beginning to open up, I wanted to give you some tips on how to lose weight even on the weekend. WHAT!!!???? YES!!!!!!

As you can see, I am a girl who likes to sample some cocktails, and this weekend is no different because tomorrow I am going to a whiskey tasting- yay!

Now, if you’re anything like me, you know what it’s like to go to an event, drink some alcohol, and then subsequently eat ALL THE FOOD! Can you relate?

But the older I get, the more I hate waking up with a food or alcohol hangover, so this is what I do to set myself up to feel amazing on Sunday morning, instead of feeling like I want to lay in bed and order donuts from DoorDash.

Step 1: Decide on the results you want NOW!

How do you want it to go?
You can lose weight, gain weight, maintain weight– all are options. But what is the result YOU want to create? If you want to lose weight then keep reading…

Step 2: Make Your Plan NOW!

What plan do you need to have in place to stick with your goals?

For my plan, I will limit my tasting to three oz of alcohol and pre-log my food.

If you’re planning a food treat, pre-log it now and fill in the rest of your day with healthier choices.

Step 3: Remember That You and In Control, Not the Food.

My friend, you are always in control, not the food, not the booze.

If you’re in the habit of binge eating after consuming food that you usually don’t have, then listen up!

That voice in the back of your head that’s telling you to eat all the things…
THAT’S NOT YOU!

As Glenn Livingston, PhD likes to say, that’s your PIG– it’s your bad habit, wild animal, junkyard dog, lizard brain, whatever you want to call it.

Name it and separate it. Those delusional thoughts have no place in the mind of a badass rebel.

When you hear it chirping in your ear to overeat or have something that’s not part of the plan, you chirp right back at it!

Brain says “You ate that donut, and even though I know you planned for it, you may as well just keep going because that’s what you do on days off, right?”

You say: “No, Satan (or whatever you may call your brain on auto-pilot). That’s not part of my plan! I made a decision in advance to have this treat, now step aside while I shimmy into my skinny jeans.

Every time you talk back to that inner misleading voice and stick with your plan, you create the possibility of even more success in the future.

There you have it! Now you have all you need for you weekend of success!

5 Ways to Include Holiday Treats Into Your Plan

Sugar cookies, peanut butter blossoms, snowballs, fudge and a partiridge in a pear tree.

How on earth is anyone supposed to lose weight when it’s the holidays and all these treats are around?

The answer is quite simple.

You decide the result you want ahead of time.

What is the result you want? If the result you want is to lose weight over the holidays then you can absolutely include holiday treats, here’s how.

My Top 5 Holiday Success Tips!

  1. Pre-log your food to include the treat. Seeing your treat in your food log ahead of time helps you stay on track because you can prove to yourself that it is possible to have treats and eat regular meals. Pre-logging also serves as a great tool for anyone who has dealt with food restriction because you can train your brain to understand that holiday treats can and should be part of your protocol if you want them to be.
  2. Decide on quantity in advance. The smell of freshly baked cookies can be quite alluring, and while you may only intended having one in advance, it can be easy to have one- fresh out of the oven, one- once they’re cooled, one- with milk, one-before bed, and before you know it you’re starting to negotiate with your goals. In advance decide exactly how many cookies or treats you want and stick to your plan. Remember- they don’t get tastier the more you eat.
  3. Balance out your day. If you are eating a nutrient dense snack like 3-4 cookies, then you will likely have to fit it in by getting in some other high fiber carbs and protein dense meals. Sandwich your treats between two healthier meal options.
  4. Decide what’s worth it for you. There are treats you may have eaten over the years simply because they’re there. You get to decide if you want them or not. Just because treats show up on your doorstep or in your cupboard doesn’t oblige you to eat them.
  5. Explore substitute. Sometimes I opt to make healthier versions of treats because I want to. Sometimes healthier versions aren’t as tasty, but the physical sensation of eating a sugar cookie without the sugar rush happens to appeal to me. I’ll admit that the success of healthy substitutes is not 100% and if it’s not satisfying to you then just eat the real thing.

If you’d like to learn more about how to continue making success on your weight loss goals through the, join me for my free weight loss master class. Click here to register.

“Why Is My Weight Always a Struggle?”

If you’re asking yourself this question, then I want to stop, drop and roll. Not really, but I do want you to read this.

Let’s say New Years comes and you plan on losing weight– you set a goal, maybe you enlist some friends so you have accountability.

Things go well initially, but then you notice that after a few weeks the weight loss slows, your body is getting tired from working out, and your enthusiasm is waning as soon as Superbowl approaches.

Even with your best intentions (cutting up celery sticks for yourself at parties) ,you find yourself reverting to old behaviors and elbows deep in queso and cocktails, beating yourself up the next day for “blowing it again.”

I can tell you why!

Your brain is in the business of working efficiently and keeping you safe. Whatever you’ve done to this point in your life is effortless now because you’ve done it so many times you don’t even have to think about it– autopilot!

When you attempt to change, your brain has to do something different than what it’s used to, which will set off alarms for safety and efficiency.

To go from autopilot (and staying stuck at your current weight) to getting to your goal, you will have to experience what John Assaraf refers to in his book Innercise as “switch cost.” Which is the discomfort you will have to feel doing something that feels foreign and awkward until it becomes a new habit, in order to get your desired result.

Here’s your work: You have to decide what you want more. Do you want to stay comfortable, or do you want your goal? If your goal has a compelling reason behind it then sticking with it will be a lot easier, but there will still be times when your brain will want to revert back to comfort.

Where many people get this wrong is that they think that because they overate after telling themselves they wouldn’t that they are not meant to lose weight. That’s actually not true at all. All that happened was their brain went back into it’s more experienced routine.

Here’s how to change: You have to be willing to experience discomfort, and also understand that discomfort is just a feeling, like any other emotion.

What if I told you you had to feel inconvenienced to get to your goal weight, or sadness even. But that the more you allowed it, and learned to stick to your goal while the feeling existed that eventually the feeling would go away?

What if getting to your goal was just a matter of feeling your feelings?

What if it is?

Are you willing?

If getting to your goal has always been a struggle, and you want to change, then it’s totally possible for you.

I truly believe that anything worth dreaming about is worth having.

If you are ready to step into your power, and get to your goal weight for good, I’d invite you to do this work.

Schedule your free 45 minute break through session with me by clicking here!

You become what you think about all the time. And if you can’t stop wondering what your life would be like if you got to your goal weight for good, then give yourself the gift of doing this work.

I promise, you’ll be glad you did.

How to Feel Better

This morning I woke up with a familiar feeling– frustration.

Yesterday I worked through a list of thoughts that come up for me when I feel frustrated and picked the one I noticed that felt right on the mark.

I reminded myself that thought was optional.

Then, I asked myself “how do you want to feel?”

Instead of frustrated, I decided I want to feed confident.

So I asked myself how thinking about my circumstance would make me feel confident?

Then I decided what actions I would take if I were feeling confident instead of frustrated, and made another list.

This morning when frustrated came up for me, I noticed it and reminded myself that it was an optional feeling.

I then reminded myself of what I would think to feel confident.

We get to choose our thoughts and feelings, and if you want to feel better, then you have to not only stop playing the old tape keeping you stuck, but you have to actively choose the better thought.

It takes work.

I’ll be honest that I have to redirect my brain several times during the day. But I’d rather redirect my brain 10,000 times a day to feel better than to stay stuck.

Wherever you are right now, no matter how you’re feeling, I want to invite you to a life where you don’t have to feel that way.

It’s waiting for you.

You just have to choose it.

Even if you have to choose it 10,000 times in a day– you get to choose.

Is Low Carb Superior to Low Fat for Weight Loss?

With all of the information available about diets these days, it’s no wonder that people are so confused about what to eat when it comes to weight loss.

While everyone is toting the health benefits of green tea, acai berries, coconut and MCT oils whilst demonizing carbs, flour, and sugar– most people are stuck in a catch-22: wanting to both lose weight and be healthy while also managing a lifestyle they enjoy.

One of the things I believe in 100% is providing data to my clients (and the world in general) about what science says about weight loss.

A study was recently done following 609 participants on a weight loss journey. The intent of the study was to prove that a low carb diet was superior to low fat diets because of their anti-inflammatory properties.

What the study concluded was that regardless of whether people at a low fat or a low carb diet, they got results when they followed the plan.

What this means for those of us living in the real world is that we need not be overwhelmed with sales and marketing pitches on the latest and greatest diet fads, but we DO need follow a plan we can stick with that gets results.

What that means is we can put the question of whether or not a low carb or low fat diet is superior to rest!

Yes to both!

They both work!

Which one can you stick with FOR GOOD!

When it comes to weight loss many times we want to take the road of quick results because we think that faster is better– we think a weight loss journey is like sitting in traffic– long and boring.

But when it comes to LASTING results, slow and steady actually is what helps people KEEP the results they have because they learn how to adopt new habits they can maintain long-term!

If you’re curious about how to get started, I recommend checking out one of my previous posts: 

The Best Weight Loss Method. Period.

If you are still confused and would like some extra support getting to you goal, feel free to reach out and click here to schedule a free 30 minute consult with me.

I help high performing women get to and stay at their goal weight for good, so they can truly step into their power and live their dream life. If this is work you’d like to do, then don’t waste another day in confusion. Click here for clarity.

Have a great day!

How to Awaken Your Intuition

“Follow Your Heart”

Trust Your Intuition”

“… most important, have the courage to follow your heart and intuition.” – Steve Jobs

Such great thoughts, right?

Intuition is my word of the year, so I am fascinated by the concept of inner guidance.

The greatest thing I’ve learned thus far is that we are all actually really intuitive creatures, but we block our intuition because of one thing.

Want to know what it is?

Fear.

Here’s the fascinating thing…Every once in a while our brains will provide ideas.

They will offer suggestions, maybe in the shower, or in a space when you are in rest or receptivity.

However, many people aren’t tuning into these sensations because they are busying their lives with extra (overwork, overeating, overdrinking, overscheduling) things that fill our brains and bodies so our vibrations become weak.

Ever notice how when you are ravenous you can sense your feelings a lot stronger than you can after Thanksgiving dinner?

When we are in a place of openness, our brains can create (an invention, wealth, good health, relationships, family, vacation, fill in the blank), and guide us to desires we truly want.

But if we haven’t experienced this desire before, our brains become afraid and shut it down.

So how do we get over this?

Here’s how:

  1. Create space. This can be in mediation, yoga, journal writing, a walk outdoors, or silence in your car. Pause and ask yourself what you really want.
  2. Practice listening. The way we get good at anything is through practice. It doesn’t matter if it’s playing the piano, learning to make a perfect souffle or manifesting your dream future, you have to practice.
  3. Start small to build trust. Building trust with ourselves takes time. So start with a low-hanging fruit, little things that only matter to you, and then gradually work your way up to bigger items.

I started doing this and realized that my intuition guides me on fun, creative journeys on everything from exploring new foods to getting bangs at my most recent haircut.

While it can seem daunting to take on something new; something that feels like fear.

Just remember, fear is only a feeling

It is just a vibration– it’s like a wave, it comes on strong, but it also falls, and dissolves.

Awakening your inner wisdom allows for life experiences in fascinating new ways, so I encourage you to take a bold step: create space, practice listening, and start building trust with yourself.

I promise, your intuitive wisdom is waiting to show you something amazing.

If you’d like to take this work to a deeper level, feel free to message me, comment or click here for a free 30 minute solution session with me.

Have an amazing day, friends!

What’s Your Word of The Year?

Image may contain: possible text that says 'AND Word of the year: INTUITION'

Someone asked me recently if I had a word of the year, and I definitely DO, so I thought I’d share it with you and tell you why this matters. .

My word is intuition. While we all kind of know that intuition means following your gut, if you want to get technical it means “a thing someone knows likely from instinct rather than conscious reasoning.” Thank you Merriam Webster.

I chose intuition this year because throughout my life I have been all about conscious reasoning. I historically have always chosen the logical choice over my gut check.

Using this method has brought me a lot of good in life- I have a great education, I’ve lost and kept off 80 pounds, etc.

However, I’ve also noticed that I’ve grown very comfortable being highly rigid. When things are out of my control or comfort zone I withdrawal. I tend to freak out when things aren’t part of my plan, and have anxiety if I can’t anticipate every next move.

While flexibility could have been a word I chose for this year, I chose intuition because I think that learning to trust yourself is a huge gift, and one that I have not fully surrendered to yet.

Following my gut, my intuitive nature, and letting that lead me even when it’s a little scary will be my work for this year. 💕

So what’s your word?

When you pause, close your eyes, and think of the intention you’d like to set for this year, what is it?

Post your word of the year below! I’d love to hear about all of the intentions we are creating in 2020.