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Get to know me and my work through my writing on a variety of topics related to food and body liberation.
Here I share my thoughts, break down the science, and provide you with practical tips and resources for living your most authentic, unapologetic life.
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- Body Liberation
- Care, Coping, and Compassion
- Exercise and Movement
- Intuitive Eating
- Unapologetic Living
- Weight Science
5 Ways to End the Binge Restrict Cycle
The binge-restrict cycle consists of alternating phases of limiting food intake (restriction), followed by eating large quantities of food (binge eating). This cycle can be distressing and cause a lot of guilt and shame. If you’ve experienced this cycle, you are not alone! Keep reading to learn why this cycle occurs and 5 things you…
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38 Intuitive Eating Journal Prompts
Use these intuitive eating journal prompts to gain a better understanding of your relationship with food and your body, your history with food, and goals to guide your intuitive eating process. Intuitive eating is a non-diet, self-care approach to nutrition, health, and well-being that helps you make decisions based on your body’s inner wisdom instead…
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Why Am I Not Hungry?
You have started on your intuitive eating journey, but lately, you have been feeling stuck. You know you are supposed to be listening for signals from your body to let you know it’s time to eat, but the only thing you hear is a voice in your head asking, “why am I not hungry?” Read…
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Joyful Movement: How to Find Exercise You Like
If you’re like many people, you may have a love-hate (or a hate-hate?) relationship with exercise. Joyful movement is a way to shift your perspective on exercise so that you can go from feeling like exercise is a chore or something you “should” do, to something you look forward to and perhaps even enjoy doing.…
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What to Do If You’re Hungry But Nothing Sounds Good
Many things can impact your appetite and there are several reasons why you are hungry, but don’t feel like eating. Continue reading to learn more, plus 5 tips to try when you’re hungry but nothing sounds good. Why does nothing sound good? There are a few reasons why we can be hungry and still nothing…
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Should You Eat Only When Hungry?
One of the common questions people have as they begin their intuitive eating journey and become more attuned to their hunger cues is whether they should eat only when they are hungry. (Spoiler alert: the answer is no!). Continue reading to understand why there are many reasons you might eat, aside from just hunger, and…
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How to Stop Feeling Guilty After Eating
Feeling guilt after eating is normalized, but it’s not “normal”. It’s possible not to feel that way and to have eating be more of a neutral (and enjoyable) experience. Read on to learn more about why you may feel food guilt as well as four steps to help you to stop feeling guilty after eating. …
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How to Stop Body Checking
Body checking – the compulsively scrutinizing, monitoring, and/or tracking of your body’s weight, size, or shape – can make it really difficult to move away from diet culture, listen to your body, and recover from disordered eating or an eating disorder. Read on to learn how to stop body checking, including 3 steps to reduce…
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Can You “Do” Intuitive Eating and Still Want to Lose Weight?
This is probably one of the most common questions I get: if I want to lose weight, can I still practice intuitive eating? It’s completely understandable if there is still a part of you hoping for weight loss and you can still use intuitive eating even if there’s a part of you that wants to…
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How to Break Free From The Diet Cycle
If you have been trapped in the diet cycle and aren’t sure how to get out – this post is for you! Read on to learn more about the reasons why you get trapped in this cycle (hint: it has nothing to do with willpower!) and steps you can take to get out of the…
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Four Steps to Cultivate Mindfulness
Mindfulness is one of the most important (if not THE most important) skills to learn when you are working on healing your relationship to food and with your body. Read on to hear more about mindfulness and learn mindfulness skills to support intuitive eating and your body image healing journey. This blog post contains edited…
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Mindful Eating: What It Is and What It Is Not
Mindful eating can be a helpful tool when you are working on making peace with food, learning to eat intuitively, and listening to your body. Keep reading to learn more about what mindful eating is and what it is not, plus I share 5 tips for mindful eating. What is Mindful Eating? The Center for…
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What to Expect During Your First Nutrition Coaching Session
If you’ve never worked with a dietitian or nutrition coach before – or even if you have – it can be hard to know what to expect during a nutrition coaching session. Especially when you consider working with a dietitian who does more nutrition therapy work and who works from a weight-inclusive lens, as it…
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How to Find Your Set Point Weight
Learn more about set point theory, the biological mechanisms behind it, how dieting affects your set point, and what to consider if you’re trying to find your set point weight range. (Hint: It’s not what you think!). I also share more about why I actually consider set point theory to be unhelpful a lot of…
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Why You Don’t Have to Lose Weight For Your Wedding
There is so much pressure put on women to look a certain way on their wedding day. So instead of enjoying this special time, a lot of brides-to-be (understandably) start to panic and begin trying to figure out how to lose weight for the wedding. If you’re experiencing this, you are not alone! Given the culture…
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How to Spot Sneaky Diet Culture
Diet culture is all around us and – due to years of cultural conditioning – is often internalized within us. While certain diets can be easy to spot (looking at you Atkins and South Beach), the dieting has learned that people aren’t looking for ‘diets’ anymore so they’ve changed the marketing game in the name…
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How To Look at Photos of Yourself Without Feeling Like Crap
If you feel stress, anxiety, sadness, or shame when you see photos of yourself, you’re not alone. Read on to learn how to stop hating photos of yourself – including 7 steps and reflection prompts for you to try next time looking at a photo sends you into a shame/self-criticism spiral. If you feel stress,…
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How to Find “Comfortable” Fullness
If you frequently find yourself being uncomfortably full after meals, you are not alone. Here are my top tips to help you stop eating when full, so you can find comfortable fullness and naturally feel “done” eating – no control or force needed. “My problem is that I just can’t stop eating when I’m full.”…
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How to Challenge All-or-Nothing Thinking
Part of unlearning diet culture involves challenging binary, all-or-nothing, thinking. Humans tend to live in the binary – good/bad, always/never, right/wrong – and diet culture plays right into that. But all-or-nothing thinking doesn’t allow space for growth, curiosity, or change. Read on to learn more about the problem with binary thinking and how to challenge…
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Self-Care Holiday Gift Guide 2021
I’ve put together this self-care holiday gift guide: a list of my favorite clothing items, artwork, tools, and entertainment. Use this guide as you shop for your loved ones (or even yourself)! Often when people hear the word self-care, they picture a luxurious massage or treating themselves to a mani-pedi. While yes, it can be…
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The Science Behind Why Diets Don’t Work
Each year, more than 50% of American adults try to lose weight. The diet industry in the United States makes more than $70 billion per year. (Yes, that is billion.) Yet research shows that diets don’t work: 90 to 97% of people who lose weight through dieting will regain it back within two to five…
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Intuitive Eating Q&A: Part 5
Part 5 of this Intuitive Eating Q&A series addresses more intuitive eating questions about whether we need a “sugar detox,” size privilege for fat folk, and enjoying sex in larger bodies. Check out my answers and tips below! In Part 1, Part 2, Part 3, and Part 4 of this Q&A series, I addressed topics…
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How to Choose an Anti-Diet Support Option
There are many non-diet or anti-diet options available to support you in moving away from dieting and coming back to intuitive eating, unapologetic eating, and body liberation. This post will lay out some different anti-diet support options to help you figure out whether one-on-one coaching or an intuitive eating group program (or a combination of…
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The Truth About Health and Weight
We’ve often been told that higher weights cause certain diseases, which has led most public health messaging to focus on ‘weight loss’ as the way to improve health. In reality, there is no evidence to support that weight causes diseases…so why have we been told this? Read on to learn the truth about health and…
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Best Books on Body Image: My Favorite Food Freedom and Body Liberation Books
Are you on your path to understanding your relationship with food and body and are looking for more information and different perspectives? Or are you looking to dive deeper into these subjects? I’ve compiled a list of these best books on body image, food freedom, and body liberation to help support you on your journey…
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Unapologetic Eating Interview Series with Tatyana German
Join me and Tatyana German who is two years into her journey of breaking free from diet culture. She shares some incredibly inspiring stories of how what started with intuitive eating ended up creating so much EXPANSION in many areas of her life. Listen as Tatyana talks about how to break free from diet culture…
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What is Unapologetic Eating?
In this post, I’m sharing more about what “unapologetic eating” means and how you can use your relationship with food as an entry point for further exploration and transformation. As you find peace and liberation with food, you will start to feel at home in your body, understand your inherent worth, and move closer to…
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What is the Health at Every Size (HAES®) Approach?
The Health at Every Size (HAES®) approach to health is an alternative to the widely accepted weight-centric approach. In this post, we’ll explore the answer to the question: What is Health at Every Size (HAES)? by examining the pitfalls of the weight-centric approach, outlining the crux of the Health at Every Size approach, and detailing…
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5 Reasons Why BMI is Totally Bonkers
The Body Mass Index (commonly referred to as the BMI) has become the primary way that doctors and other healthcare professionals decide whether or not we are “healthy.” If you’re in the “overweight” or “obese” category, you’re automatically told you need to lose weight. But is this actually correct advice? Read on the learn more…
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Is Weight Really the Problem?
If you care about your health and the health of those around you, it might be a good time to ask yourself: Is weight really the problem? Read on to better understand where our focus on weight comes from (and no, it’s not for the health, wellbeing, or self-confidence reasons that you may think) plus…
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