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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{HMW} What your sleep schedule is doing to your appetite
Dear Reader, Have you ever endured an agonizing night of sleeplessness, only to feel like a bottomless pit of ravenous hunger throughout the next day? 👋 Chronic lack of sleep or sleep quality changes the hormones, ghrelin and leptin, that tell your brain whether you're hungry or full. I noticed it in my own life after three babies in seven years. I was ravenous ALL the time. That's the topic for the next Mindful Lounge, September 30 at 12pm ET. Sleep, energy chronotype, and the reasons...
READ POST{HMW} The link between your circadian rhythm, hunger hormones and appetite
Dear Reader, Reminder! This month, in the Quarterly Mindful Lounge we're covering the link between your circadian rhythm, hunger hormones and appetite, plus the three energy patterns that inform how, when and what you should eat during the day. I'll also walk you through a somatic practice to shift your body out of stress-mode before bedtime so you can prime your body for restful and restorative sleep and better glucose management. My gift to those who attend live include a recipe bundle with...
READ POSTThe lab work came back "normal." So why do you feel so crappy? 😩
Dear Reader, For a lot of sensitive women, perimenopause doesn't show up as one clear symptom. It shows up as a nervous system that's more reactive, a relationship with food that's suddenly harder to navigate, sleep that won't cooperate, and a body that feels unfamiliar. None of that reliably shows up on a standard blood panel but that doesn't mean it isn't real. That gap between "your labs are normal" and "you don't feel like you" is where a lot of women start to question their sanity....
READ POST{HMW} You handed food a lot of power. You can take it back.
Dear Reader, >>> Pre PS. There is still time to RSVP and join us for a cooking workshop with Healthie Foodie girl today! - we start at noon eastern - see below for more details. Years ago I described healing my relationship with food like getting out of a bad romantic relationship. I had let food boss me around, tell me how to behave, have power over me. It felt like I had no autonomy or agency. It was just a never-ending running list of rules I'd handed my authority over to. When I started...
READ POST{HMW} The diet industry's not-so-secret business model
Dear Reader, Most diets are predicated on restricting or removing something. It's everywhere. Atkins says no to carbs. Intermittent fasting says no to certain windows of eating. The low-fat diets of the 90s said no to fat. We're constantly instructed, or internally guided, to find things to remove: no carbs, no sugar, no eating after 6pm. In my previous life as a clinical health educator at a national health and weight management company, our program was driven by research in obesity, human...
READ POST{New Free Workshop Alert:} The Healthy Foodie Girl is joining us soon!
Dear Reader, Say the words "cottage cheese" out loud. Did a picture flash into your head? A sad scoop next to a few slices of unripe cantaloupe, maybe a rice cake on the side? You're not the only one. Something like 80% of people associate cottage cheese with dieting (I totally made that statistic up but it feels true, right?)? Sadly, the association is not with flavor, not with versatility, not with the fact that it's actually one of the most useful ingredients in your fridge. Here's the...
READ POST{HMW} Food can be doing a job that has nothing to do with hunger
Dear Reader, If you've been white-knuckling your way through "only eat when physically hungry," here's some permission: emotional eating is allowed. Especially while you're building new coping mechanisms. Food can be doing a job that has nothing to do with your appetite. It might be decompression after a day that asked too much of your senses. Pleasure when you're running on empty. Comfort when you're lonely. Stimulation when you're bored. A transition ritual between work and home. Relief...
READ POST$1,200 in free tools to make fall feel calmer (plus a free ADHD summit) 🎉
Dear Reader, The Back to Calm Bundle is Open! For the next few days, you can download an incredible collection of expert resources, all designed to help you feel calmer during one of the busiest seasons of the year. Inside you'll find $1,200 worth of free resources from 40 trusted experts covering topics like: 🌿 Stress relief🧘 Nervous system regulation💛 Self-care✨ Healthy habits😋 Food❤️🔥 Hormones🌼 Emotional wellness…and so much more. I'm thrilled to be one of this year's contributors! I've...
READ POST{HMW} How to Cook without a recipe: a live workshop Monday August 31st 👩🍳
Dear Reader, I'm thrilled to invite you to join us in the Just One More Bite community to a special live food and cooking event! This will be the first of many more live events and workshops hosted right in our heartbeat community. In this upcoming workshop on Monday, August 31st at noon eastern Katerina Pavlakis, a.k.a the Intuitive Cook, will show you the hidden structure behind everyday cooking and share a simple 3-layer framework to help you turn whatever ingredients you have into a meal....
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