The Conscious Eating Coach
Your weekly guide to mindful living, delivered with heart and expertise. Have it // Made it // Want it Wednesday brings you a curated blend of stress-relief strategies, culinary wisdom, and wellness discoveries in three engaging segments. From science-backed nutrition insights to practical self-care tools, each edition helps you navigate life's daily stressors while building a more balanced relationship with food and well-being. It's like having a supportive friend and health expert in your inbox, sharing exactly what you need to know to feel more grounded and nourished each week.
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I Have 10 Journals Ready—Who Wants to Test One?
Dear Reader, 🌅 Help Me Launch The Eating Empowerment Journal I'm holding the first printed copies of The Eating Empowerment Journal in my hands, and I want to put them in the hands of 10 people before the official public launch in March. This journal is different than anything you've seen before. It's not another meal plan or food rules system. It's a guided exploration to help you understand who you are as an eater—your patterns, your beliefs, where they came from, and why you do what you do...
READ POSTTwo limited-time bundles I think you'll actually use
Dear Reader, I have two bundles to share with you today, and they both close January 30th. I'm contributing resources to both, and honestly, even if you just grab one or two things from each, you'll find something useful. They're both free to access (with optional paid upgrades if you want more), and they're only open for a few days. #1 - Margin Makers Bundle: If you’re building a business in the margins of motherhood, I have something you’re going to love. The Margin Makers Bundle is...
READ POST{HMW} The 5-Second Gap Between "I Should Eat" and Actually Eating
Dear Reader How many times have you eaten something and realized halfway through that you weren't even hungry? You were stressed, or bored, or it was just "time to eat," so you ate. There seemed to be no conscious decision, no awareness of what your body actually needed—just the habitual motion of hand to mouth. The gap between the impulse to eat and the act of eating is usually so small you don't even notice it exists. But that gap is where all your power resides. Here's the practice: Before...
READ POST{HMW} Habit stacking: mindful eating without the mental effort
Dear Reader, You already know what mindful eating looks like. Pause before meals. Check in with hunger. Eat without your phone. Stop when you're satisfied. The problem tends to be the gap between what you know you should do and what you actually do when you're rushing through lunch at your desk or standing at the counter eating leftovers straight from the container. Here's the thing: willpower isn't the answer. Your brain doesn't need more reminders to "be more mindful." It needs a trigger...
READ POST{HMW} The Observation Period January Actually Needs
Dear Reader, It's early January and you might be feeling physically uncomfortable, out of sync with your usual eating rhythm, or just... off. The instinct is to swing hard in the opposite direction—restrict everything, punish yourself for December, start some intense plan to "undo the damage." But your body doesn't need punishment. It needs reconnection. After weeks of different eating patterns, your body is probably craving something lighter—not because salads are morally superior, but...
READ POST{HMW} Before You Make That Food Resolution, Read This...
Dear Reader, New Year's Eve is almost here, and with it comes the pressure to create dramatic eating resolutions. "Starting January 1st, I'll be perfect with food." "New year, new me! this time I'll really change." But here's the truth: the calendar changing doesn't magically create different results. Real, lasting change with food comes from a completely different approach than New Year's resolutions. Start Where You Are: Don't wait for January 1st or Monday or next month. Any moment can be...
READ POST{HMW} Three questions to ask before the holiday meal chaos begins
Dear Reader, It's Christmas week, and you're likely facing multiple holiday meals, special treats, family gatherings, and foods that only appear once a year. The pressure to eat everything, enjoy everything, and not "waste" special holiday foods can completely override your body's signals. Instead of complex rules, focus on three simple principles that support both enjoyment and body awareness. Principle 1: Permission Without Obligation: Give yourself full permission to eat holiday foods you...
READ POST{HMW} The gap between hunger and awareness (and how stress widens it)
Dear Reader, Have you ever noticed how you’re suddenly at the bottom of a bag, a plate, or the fridge door… and you’re not quite sure how you got there? No pause.No clear decision.Just movement. For many of us, eating has become something that happens to us instead of with us.Not because we lack discipline, but because our nervous system has learned to stay on high alert. When stress is running the show, awareness narrows.Hunger cues get quiet.Satisfaction gets blurry.Food becomes a reflex....
READ POST{HMW} You're probably eating too fast (here's why it matters)
Dear Reader, Are you a speed eater? You probably don't eat at the same pace every time. Lightning-fast at your desk, leisurely at restaurants, somewhere in between at home. Most of us are what I call "Context Shifters"—our eating speed responds to external pressures rather than intentional choice. Here's why pace matters: your stomach and brain communicate through hormones, but this conversation takes about 20 minutes. If you finish a meal in 5-10 minutes, you're deciding whether to keep...
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