Eating Hacks
for
Sustainable
Changes

Time for DIFFERENT UNIQUE SUSTAINABLE

There are so many terrible ideas around how to lose weight, shift into better eating behaviors and what makes one healthy.

A couple of things before diving into the hacks below.

First: And OMDOG! Please hear this. 

Weight is not an indicator of health.  Period. 

That is old news and scientific studies are showing again and again that you can be healthy at every size.

So many of my clients have connected weight loss with health. 

I repeat (as I love to do) You. Do. Not. Need. To. Lose. Weight. To. Be. Healthier.

 You need to do healthy things to be healthier.  That might lead to weight loss, it might not.

YOU CAN BE HEALTHY AT ANY SIZE.  BOLD AND UNDERLINED.

Second:  There is no one right way to eat. 

There is no one right way to eat.  (see that repeat thing again?!)

The hacks below are useful for most people however there is not one size fits all. 

Third:  You are a lovable human at any size. 

Please do not judge your worthiness based on your size or even your habits. 

Please, please, please. 

Do things that set up self-love.  Often better self-care is a great place to start on the self-love journey.

Time for DIFFERENT UNIQUE SUSTAINABLE

There are so many terrible ideas around how to lose weight, shift into better eating behaviors and what makes one healthy.

A couple of things before diving into the hacks below.

First: And OMDOG! Please hear this. 

Weight is not an indicator of health.  Period. 

That is old news and scientific studies are showing again and again that you can be healthy at every size.

So many of my clients have connected weight loss with health. 

I repeat (as I love to do) You. Do. Not. Need. To. Lose. Weight. To. Be. Healthier.

 You need to do healthy things to be healthier.  That might lead to weight loss, it might not.

YOU CAN BE HEALTHY AT ANY SIZE.  BOLD AND UNDERLINED.

Second:  There is no one right way to eat. 

There is no one right way to eat.  (see that repeat thing again?!)

The hacks below are useful for most people however there is not one size fits all. 

Third:  You are a lovable human at any size. 

Please do not judge your worthiness based on your size or even your habits. 

Please, please, please. 

Do things that set up self-love.  Often better self-care is a great place to start on the self-love journey.

Eating hacks that set up sustainable habits.

If you want to be healthier, create healthier habits.

You may or may not lose weight.  Being healthier is NOT contingent on losing weight.  And yes, repeating myself from above, sorry, not sorry.

Become a slow relaxed eater.

This is the NUMBER ONE thing you can do to set up better eating habits. 

Slow relaxed eating taps into the parasympathetic nervous system and out of the stress response. 

Why does this matter?  Turns ON digestion, assimilation and elimination – these are all very very important for health (and weight loss)

NUMBER ONE THING PEOPLE.  #1!!!!

One Habit at a time.

MOST of us (one size never fits all) however, MOST of us will have WAY more success if we start with ONE habit.  Choose Wisely and if you would like some help- please book the Tiny & Mighty Habit Kickstart with me.  I’d love to help.

Macronutrient Balance sets up success.

A lot of people benefit from more balance in their meals. 

All carbs and you are hungry in 37 minutes or less. 

All protein and you are craving sugar in about 54 seconds. 

All fat and you’ll need a nap. 

Some Carb, Protein and Fat at each meal is almost always a good idea.   

Quality Counts WAY more than calorie counts.

The highest quality food you can afford is so helpful.  Organic, locally sourced, whole, grass-fed, free-range, and homemade.  Quality will make reducing quantity easier.

Timing helps.

IF you can, eat more at the beginning and middle of the day for maximum digestive power.  This also helps with energy.  AND sometimes, life gets in the way so do your best.

Part 2:  Eating regularly.  Its different for different people however for me about 4-5 hours is tops or it is PREDICTABLE that I’ll overeat because I waited too long.

Single Task while eating

This is another hard one for folks and while it might seem simple, it is POWERFUL.  When you are eating, eat.  Don’t work or be in the car racing to work (if possible).  A good place to start with this is pick one meal a day where you are really eating as you eat.

Chuck the Scale in the dumpster. 

Scales SUCK.  Especially if you have a lot of female energy. 

The Feminine does NOT want to be weighed and measured.  FUCK NO. 

The Feminine feels, ebbs, flows, enjoys and intuits. 

PLUS if you are strength training, you’ll shrink in size before it shows on the scale. 

Keep trying new things until you find what works for you

For about a year, I experimented with breakfast before or after my 6:30 am workout.  What, how much and all that.  I continued to notice how I felt before during and after the workout and tracked how I felt going into the afternoon and dinner.  

There’s not ONE right way so keep trying different things until you find what is best for you.

Your trauma might be a player 

If you are really baffled by your eating behaviors and the above hacks aren’t working (or you simply cannot do them), you might have some nervous system dysregulation (slow trauma) that is preventing your shifting into better habits.  Address the trauma and the habits get easier to maintain.

Engage with your big dream

Unconscious eating happens for a lot of reasons AND one of them is you playing small. 

Start (slowly is my recommendation) upping your life game (meaning focus on something else!!) and the food thing gets easier. 

Get some support

Of all my addictions (and I think I had almost every one possible), food carried the MOST shame.  Workaholism, and people thought you were a GO GETTER.  Exercise Bulimia and people thought you were awesome for your amazing  exercise  discipline.  

NO ONE celebrates someone who eats food out of the trash, standing in front of the fridge or crying because they just ate an entire box (the gigantic sized one) of valentines chocolates in one sitting.  NO ONE.  

That was me at one point.  I didn’t crawl out of the hole alone.  I had a LOT of help.

Please at least CHAT with me if you are in the food shame spiral.  I have ideas.  You may or may not coach with me, however, let’s get you some moves that start your crawl out of food hell.

There is a solution. I promise.

Tiny & Mighty Habit Kickstart

The Bite Sized Eating Habit

Start Small
One Habit. One Month
An EASY yes to some FREEBIRD Coaching!

Tiny & Mighty Habit Kickstart

The Bite Sized Eating Habit

Start Small
One Habit. One Month
An EASY yes to some FREEBIRD Coaching!