You Are Worthy of a Sit-Down Meal

I have a question for you…  When it’s time to eat, do you put your food on your plate and sit down to eat, or do you stand at the counter and pick at the food until you’ve had enough?


I’ve had a number of clients tell me they are not worthy of a sit down meal.  They do not think they deserve to enjoy their meal in a pleasant environment, free of distractions.


Let’s take a look back to your past and figure out where this belief might have originated.

  • Is it something you saw mom or grandmother doing?


  • Is it something you were lead to believe by someone you trusted?


  • Were you ever told that you “shouldn’t” be eating because you are “fat”?


While it’s important to understand the origin of this belief, please know this…


You deserve to eat, every meal of the day, every day. And, you deserve to sit down and enjoy your meal and savor each bite.


Plating Your Meals Throughout the Day

You may say that you have no time to plate your meals, that you are busy, constantly on-the-go and it’s just easier to grab when you can, or just graze throughout the day. I get being busy, but it’s all about priorities. You CAN restructure your day to include meal time. This means you sit at the table with a plate of food and enjoy it in good company.


Let’s start with Breakfast:

Instead of eating breakfast in the car, wake up a few minutes earlier and plan to sit at the kitchen table to enjoy your breakfast. To make this even easier, prepare what you can the night before so you have less steps to do in the morning.


Then there’s Lunch:

Instead of eating lunch at your desk, schedule 30 minutes into your schedule to leave your office to eat lunch. Maybe there’s a break room at work, a local park with picnic tables, or on the occasion, a nearby restaurant you can eat at. Your meal times can be a good time to reflect and really tune into what your body is telling you.


No More Dinner Grazing:

  • Believe that you are worthy of eating a well-balanced dinner, sitting at your table. Make it a point to finish cooking, plate your food and sit down.


  • Put a nice tablecloth on your dining table and use a nice china plate instead of a paper plate.


  • Savor every bite. Really tune into the taste, texture and flavor of the food you are eating. Be fully present.By actively savoring each bite, you will find yourself more satisfied with your meal rather than when you pick at food mindlessly.


Plating and sitting down to your meals throughout the day will help you feel more satisfied and you won’t find yourself searching for food during the day and night.


If you truly have trouble with this, dive deeper to uncover your limiting beliefs around your worthiness to eat. If you need help, just reach out to me at



Read This if You are an Emotional Eater

facebook-live-ee-body-image-pvt-groupThere is nothing wrong with foods being a source of pleasure.  In fact, the more positive your relationship with food, the better you will feel about your eating habits.


But, there is a fine line between a positive food relationship and using food as comfort.


The notion of seeking “comfort” from certain foods can lead to problems with your relationship with food.  If you are eating something to gain a sense of comfort, this begins to connect your eating to emotions instead of satiety.


There is a difference between eating a food you love because you are enjoying the taste of it or the ceremony for which the food represents, and eating to soothe emotions.


If you eat to feed your emotions, then you may be an emotional eater.


Let’s take a look at the cycle of emotional eating:


Your emotional trigger might be stress or even lonliness, which can lead to overeating and bingeing.  You might be looking for “something” to fill a void that you seem to have in your life.  That food may give you relief in the moment, but shame, guilt and body bashing can quickly follow.


This can become a vicious cycle, leaving you with a poor body image, negative self-image and those same emotions you started with.


When you eat for comfort, you are likely looking to avoid feeling whatever feelings you are experiencing. Because let’s face it, feeling feelings is hard! You hope that food will solve whatever problem you are having, but you know what? Food will not solve the problem.  Once you stop eating, the root of your problems will still be there. And on top of that, you likely feel bloated, tired and physically uncomfortable.


The best way to deal with your emotions is to look at the root of the problem, instead of turning to food.


Use food as fuel rather than therapy.


This is not to say you can’t eat the foods you previously considered to be “comfort foods”.  Instead, simply redefine their place in your eating plan, and make them a part of your healthy lifestyle, not a part of your mental well-being.


Would you like to delve further into your emotional eating? 


Join me for Facebook Live in my Private Facebook Community on Thursday October 6th  at 8 pm Eastern where I will coach you through your biggest emotional eating and body image challenges.


No Facebook? No Worries!


Sign up HERE for a FREE TRAINING on October 13th


Topic: A Simple (and Delicious) Way to End Emotional Eating



PS: Even if you attend our Facebook Live, I recommend you still register for the Free Training.



Do You Plate Your Meals?

fullsizerender-copyThink about this: When it’s time to eat, do you put your food on your plate and sit down and eat a full meal, or do you stand at the counter and pick at different foods until you feel you’re satisfied?


If you associate more with the latter question, you are not alone.


I have had a number of clients come to me feeling they are not worthy of a full meal.  Because of their weight, they do not think they deserve to really enjoy their meal and eat in a pleasant environment, free of distractions.


This is just not true.  Let’s take a look back to your past and figure out where this habit started.


Is it something you saw family members engaging in?


Is it something you were lead to believe by someone you trusted?


Do you think you are undeserving of a good meal because of what you weight?


No matter where this habit was formed, there is something you should realize.  You deserve a proper meal, every meal of the day, every day. You deserve to sit down and enjoy your meal and savor each bite.


Plating Your Meals Throughout the Day


Many of my clients use the excuse of always being on-the-go or busy at work as their reason for not plating each meal, but that doesn’t have to be the case.


Even if you’re not at home, you can still have a good meal.


Instead of eating breakfast in the car, wake up a few minutes early and sit at the table to enjoy your breakfast.  Those few extra minutes will make a big difference in the way your body feels.


Instead of eating lunch in the car or at your desk, find a table nearby to sit and enjoy yourself.  You can do this by going to a restaurant for lunch, going to your office cafeteria, or sitting on a park bench.  Your meal times can be a good time to reflect and really tune into what your body is telling you.


Plating Your Meal at Dinner


Here are a few simple ways you can start working on plating your meals and sitting down for dinner:


  • Treat yourself to a well-balanced, proper dinner at your own table. Make it a point to finish cooking, plate your food and sit down at the table.
  • Put a nice table cloth on your dining table. This will make your environment more enjoyable.
  • Use a nice plate instead of a paper plate. Again, this will enhance the environment of your meal.
  • Savor your meal. By actively savoring each bite, you will find yourself more satisfied with your meal rather than when you pick at food mindlessly.


Plating and sitting down to most of your meals throughout the day will help you feel more satisfied and you won’t find yourself reaching for a snack an hour later.  You will also become more relaxed as you can use that time to reflect on how your body feels and clear your mind.


Your Turn to Take Action:  For dinner tonight, make it a point to plate your meal.  Let me know how your experience was in the comments below.  I would love to hear from you!


If you are interested in starting on the intuitive eating journey, you can contact me here.



3 Tips to Increase Mindfulness in Your Kitchen and Home

Shalom zachor 2Big news! My son and daughter-in-law had a baby boy! That’s my second grandchild (both boys) and I am super excited. He came into this world a bit earlier than expected and took us all by surprise. But he and mom are doing well and we couldn’t be happier!


We celebrated my new grandson’s homecoming from the hospital with a celebration in my home on Friday evening. I had less than 48 hours to plan this big event so I went into overdrive. My husband and I immediately started making lists of what we needed to buy. Cake, fruit, drinks etc…..


Shalom zachor 1The party was terrific. Happy times and cherished memories with family and friends.


After the party, I looked around. Wow, I had SO much food left over. As usual, I overbought, thinking I wouldn’t have enough. This is where the challenge began.


In order to continue my mindful eating practices, it’s important to set up my environment for success. If I was to leave all the cake and pastries on my kitchen counter, then it would be very tempting every time I passed in and out of the kitchen. So, I packed everything up in storage bags, labeled it and carefully put it in the freezer with the intention that I will take it out the next time I have company over. In response to my children’s request, I did leave out some of grandma’s blondies:)


I believe it’s important to be realistic. As an intuitive and mindful eater, you know that you eat when hungry and not because it’s “just there in front of you”. But, there are times when even the most intuitive and mindful of eaters will dip into the cookie jar – well – just because.


In order to minimize this mindless eating, it is important to set your home up for success.


Here are 3 tips that I do in my home that you can start doing right now:

  • Put all food away in the cabinets. Keep your counters clear. Out of sight, out of mind.
  • Immediately freeze leftovers and label it for the next meal you plan to eat it.
  • Keep all food in the kitchen. Avoid having candy dishes filled with nuts and jelly beans on the living room cocktail table for when someone comes to visit. When that time comes, you can always put the candy dish out.


There is no perfection in intuitive eating. But, you can help your journey along by setting up your home for success.


Your turn to take action: What steps will you take to minimize mindless eating in your home environment?




There’s Just a Little Food Left on My Plate

Leftover foodYou’re staring at your plate that now has just a few more bites of your dinner food left. You’ve really enjoyed your meal, but if you are being honest with yourself, you are satisfied and probably don’t need to eat any more.


As you contemplate what to do, you glance around the table. Everyone else is still eating. You decide to pick up your fork and finish the remaining food on your plate. As you swallow the last bite, you now regret cleaning the plate. You are overfull and uncomfortable.


Why do you do this time and time again?


Sounds like you are part of the “clean the plate club”. There are many reasons that you might be part of this club. Perhaps your mom or dad told you when growing up that the children in another country are starving and you should be grateful for the food you have. Or, you feel bad wasting the money that you work so hard to earn in order to buy the food. Either way (and there are likely other reasons as well such as “It’s not enough to dirty a container for”), you hardly ever walk away from the table with food left on your plate.


This is a practice that is not serving you well on your intuitive eating journey, or your healthy living journey.


Here are 3 tips to help you be totally okay with leaving food on your plate:


  1. Slow down the pace of your eating so you can achieve pleasure in each and every bite. It will be easier to stop when you sense you have had enough.


  1. Promise yourself that you will pack up whatever you leave over (even if it’s a small amount) so you can eat it tomorrow. You will then enjoy this wonderful meal again.



  1. Take less on your plate, knowing that if you are still hungry you can always take more.


Sounds simple? Maybe so, but I do know that it’s not so easy to do. Make a commitment to at least try.


Your turn to take action: What are some of the reasons you clean your plate even after you’ve had enough?



Did You Have a Vacation Mindset Around Food this Summer?

Pool 2015I’m sorry to say that the summer is almost over! Someone asked me today when my daughter starts school, and I had to admit I didn’t know. I just love the summer. The warm weather, the relaxed attitude and vacation time.


This month I actually went on vacation TWICE! This is not like me. But, it’s all part of MY Self-Care Plan. It’s important to stop and take a break and re-energize.


My first vacation was with my husband for 5 days…no kids, just us. It was wonderful. One thing we did that we never have time to do at home is to eat out at restaurants. We actually ate out every evening! The second vacation was a short 2 days with another two couples.


My clients often worry when they are preparing to go away on vacation. They worry about the food they will eat, how much weight they will gain and they often go into “vacation mindset”.


What is “vacation mindset” you ask?


“Oh, I’m on vacation, I’ll enjoy myself and start my diet (or start over) when I get home.”


Yikes. Have you ever said this to yourself? Well, it’s okay if you have, but make a commitment from the moment you read this blog that you won’t fall prey to the “vacation mindset” again.


You see, when you say this to yourself, you are giving yourself permission to eat beyond your point of satisfaction, to eat and snack mindlessly because you are on vacation. And then when you return home, you are upset with yourself and start the negative self-talk and body bashing and probably promise never to do that again. But, you do.


Moving away from this mindset means you are respecting your body each and every day, no matter if you are on vacation or not. Staying tuned in and aware while choosing the foods you love will enable you to have pleasure in your meals and feel strong in your body.


This is the power of being an intuitive eater.


I enjoyed my vacations, and I enjoyed every meal that I ate. I didn’t worry about my food choices, I stayed tuned in and aware. You can too! I’m here to help you if you need me.


Want some extra support? Join my free private Facebook online community by clicking here.




I Have Nothing to Wear!

Closet-messyYou are standing in front of your closet and have no idea what to put on to wear today. You think “nothing will look good on me”. You reluctantly take out a pair of pants and a shirt and put it on. You look in the mirror and immediately rip these clothes right off your body. “Ugh”, you think. “Looks terrible”. Out comes the next outfit, then the next, and the next. Until you finally give up and leave the house with the first outfit you put on.


Would you like to change this scenario? Would you like to rewrite it as follows…


“What should I wear today? Oh, this outfit is nice and I haven’t worn it in a while”. You take it out of the closet, put it on, twirl around and head out the door.




You just saved yourself at least 30 minutes in the morning (if not more!)


So the big question here is how can you turn around YOUR morning routine and be happy with whatever you put on?


First you have to accept your body for where it is at right now. I don’t mean throw caution to the wind and eat mindlessly and for all the wrong reasons. I mean part of changing your relationship with food is letting go of the harsh body bashing that you do. Stop comparing your body to others, stop talking negatively towards yourself and accept that this is where your body is right now. Then, work on understanding the underlying reasons why you turn to food for reasons other than hunger, why you eat mindlessly, and commit to taking a different approach to eating.


Commit to learning to become an intuitive eater, learning to identify gentle hunger and comfortable fullness as your guide to starting and stopping your eating. Learn to cope with your emotions without food. Start moving your body not because you think you have to in order to better your body, but because you feel EMPOWERED when you do. And then, respect that your body is what it is now and you need to feed it, cloth it comfortably and talk nicely to it.


Doing this will allow you to transform your relationship with food and ultimately will help you achieve the body you love and feel good in.


I know this is a tall order. Well, I am here to help you. Please don’t hesitate to reach out to me if you need some support. Just email me at .


You can also join my FREE support group on Facebook right here.


Here’s to an extra 30 minutes in the morning….





Red, Yellow, Blue, White…Does it Matter?

So, you are probably wondering what I am talking about. Why am I listing a bunch of colors in the title of this blog?


Well, studies show that the color of your plate has a lot to do with how much you eat or don’t eat.


I discuss this on this week’s episode of The Diet Free Zone Show™.


So, just click the image below and watch now.






After you watch the video, come back and comment: What color is your plate? Did you try the experiment I mentioned in the video and if so, what did you find?

Introducing The Diet-Free Zone Show™

I’ve been writing about intuitive eating for some time now. So I thought I’d try something new to help get my message out to more people.


I’ve decided to create my very own show on YouTube.


Yep, I did.


So, yesterday my assistant and I buckled down and taped 6 episodes of my new show called…DRUM ROLL PLEASE….





The show will air every Wednesday on what I have dubbed “Intuitive Eating Wednesdays”.


What will I talk about on the show?


Everything related to intuitive eating and mindful eating.


Click on the intro video above to learn more!


Oh, and don’t forget to subscribe to my YouTube channel while you’re there. Just click the RED Subscribe button on my channel and you will be notified when a new show airs.


If you have questions you’d like me to answer on a future show, just comment below and I’ll be sure to answer in an upcoming episode.







Does Your Home Environment Trigger Mindless Eating?

Green food storage containers close upMindful eating is a crucial step on your path to becoming an intuitive eater. Mindful eating involves developing a special kind of awareness that you bring to the table when you eat. Mindful eating is less about what you eat and more about the way you eat.


When you eat mindfully, you become aware of your eating habits, especially the ones that sabotage eating well. You ask yourself “Do I really want a snack?” “Am I just reacting to food with automatic habits?” “Am I mindlessly wandering to the kitchen cabinets and getting my favorite treat without a second thought?”


When you eat mindfully, you are aware of the sensations you experience when you eat…the taste, texture, aroma of the food, and the thoughts that you have about the food.


Easier said than done?


Maybe so. Especially in this society when you are constantly on the run, putting out fires at work and home and probably grabbing food when you can. There just never seems to be enough time in the day. This leads to mindless eating, not mindful eating.


You have the best of intentions to listen to your internal cues of hunger and satiety and to stay fully present at each meal. But it doesn’t always work out that way. So, what are you to do?


It’s important to set up your environment for success. Meaning, take the cookie jar off the kitchen counter, the bowl of nuts off the living room cocktail table, and keep food in the kitchen, and only in the kitchen. You will be less apt to grab a “couple” or a “few” on your way through the kitchen to the den.


But it doesn’t just stop there. One of my favorite recommendations to setting up your environment for success has to do with your dinner leftovers (or any meal for that matter). Consider the following scenario:


You cooked a delicious dinner of lasagna and enjoyed it with your family. There is leftover, so you put it in a container and placed it in the refrigerator. Later that evening, you feel some hunger and decide to have an apple. You open the fridge and see your dinner leftovers. “Yum, that was delicious tonight. Let me take one forkful”. You stand at the fridge and dig the fork in, only problem is before you know it, the leftovers are gone and in your belly.


Has this ever happened to you? Oh, come on, be real, it probably has.


To set your environment up for success and prevent this mindless eating, store those leftovers in opaque containers (you know, the ones you can’t see through), and put it towards the back of the refrigerator. Out of sight, out of mind. And easy enough to do!


Your turn to take action: How do you store your leftovers? What changes will you make in your environment to decrease mindless eating?