Binge Eating.

We are mid-week, a time when stress binge-eating can be a problem. Here is an older post with relevant tips…


People who binge-eat, eat a large amount of food in a short period of time and feel shame and guilt afterwards.

Strategies to Avoid Binging:

  • Learn your triggers: Monitor thoughts, feelings, behaviors, situations surrounding eating. Keep a log and assess for patterns.
    • Emotions? Stress? Relationships? Work? Time/schedule?
  • Address your emotions/communicateyour wants and needs.
  • Follow a regular meal plan.
    • Eat every 2-3 hours, no matter what! DO NOT SKIP MEALS
    • Do not “bank” your calories by starving yourself all day and eating the majority of food in one sitting. This will not be effective toward weight loss, is hard on your body’s metabolism, and can lead to binge eating.
    • Carry a healthy snack on you at all times so you do not go too long without eating.
  • Create and work toward other goals. Successful lifestyle change, including weight loss and maintenance, is aided by…

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Tips for living a more meaningful life.

A previous post with a link to tips and tools for enhancing wellness and meaning in life!


I am an advocate for self-help and homework in therapy, because it is so important we work on ourselves every day to become who we want to be. I often recommend homework and self-help outside of the stated concern, because truly changing involves a broad look at ourselves. I strongly believe goals such as weight loss will be much better achieved and sustained if there is a wholistic approach to self betterment, reading and learning outside of just diet and exercise.

I really like this article from Live Happy with tips on leading a more meaningful life. All of these ideas will help focus on something likely outside of your stated goal or struggle right now. Consider working through this list or adding at least one thing to do as you work toward your goal!


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Evaluate your relationships.

This week is Valentine’s Day, a time where relationships are certainly on the mind. Here is an old post related to evaluating those relationships…


Part of being healthy ourselves, is to consider whether the people we surround ourselves with are healthy for us. This could include a romantic relationship, friendship, co-worker, family member, neighbor, etc. The idea of changing, or especially ending, certain relationships can appear impossible, though continued negative feelings about the relationship is a sign something needs to change. It is healthy, admirable, and self-respecting to set boundaries in relationships. If a relationship is continually dragging you down, making a change could have a large positive effect for your overall wellbeing. Freeing up the stress from such a relationship may provide the room to better go after your goals.

Consider these:

    • What is the main emotion you experience with this person? Are you happy most of the time? Or does some other emotion take up the majority of your time in this relationship?
    • Are you spending time thinking of how…

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Weekend eating.

The weekend is here…


Weekends can be the hardest time to stay on track. Some things to consider if you are frequently overeating on the weekend…

  • All or nothing thinking: a mentality that does not allow for moderation in your diet only makes it more likely you will eventually overconsume. Find ways to allow moderation into your weekly diet… consider satisfying small treats throughout the week or build in a treat meal here and there. More on this here.
  • Banking calories for the weekend: metabolism depends on consistency. I strongly recommend eating small meals every 3-4 hours (or every 2-3 hours). Even when you have a treat meal, or get off track completely, do not skip your next meal. Just get back on track and keep going! This mentality is what will keep you on track for the long-term, and the consistency with eating will keep your body running efficiently.More on this here.
  • Burn…

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Travel nutrition.

I am traveling this weekend and spent last night meal prepping to pack a cooler for today. Here is a previous post with some tips I use for travel to stay healthy on the road!


Healthy eating during travel takes a bit more thought and effort, since fast food isn’t always the healthiest. In reality, though, it takes self-control! The stress of travel can make those healthy choices even more difficult, since eating for ease and comfort can be go-to for coping with stress. In my obese days I automatically stopped for unhealthy snacks and candy before a long distance drive, travel was an excuse to indulge!

This week I am again traveling for my child’s medical appointments. At the end of 2016 I gained 10 pounds with hospital stays and hotel stays. I had thought I had overcome those bad habits, but stress took hold and there was no stopping my bad habits! In 2017 I have been more successful, lost that 10 pounds, and am keeping it off despite continued travel and medical stress!

My strategies for nutrition on the road…

  • Healthy options…

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