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} 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{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$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....
READ POSTMy session is live today — come hang out with me in the chat!
Dear Reader, My session at “What’s for Dinner?”: The Summit is live today — free to watch for 24 hours. This is one of my favorite things about this summit: every speaker picked their own time slot, and we’re each in the live chatbox for the first 30 minutes our session airs. So if you have questions for me today, I’ll actually be there to answer them. I'll be there live from 1:30-2pm eastern today Here's the full line-up of presentations for Day 1: Each day’s session stays up for 24 hours,...
READ POST{HMW} How to advocate for your specific needs at a restaurant (Thursday, 1pm ET)
Dear Reader, This Thursday at 1pm ET, I'm sitting down with Dr Elayne Daniels on Substack to talk about why restaurants can be so overwhelming for sensitive people and some best practices to support your sensitive nervous system while eating out! From pre-deciding your order to knowing when to call ahead to how to advocate for your specific sensory and food needs, we’ll cover it all. Come with your own restaurant struggles and questions. We'll be live and taking questions! I hope you'll join...
READ POSTWhy I said yes to this dinner summit (and why I think you’ll love it)
Dear Reader, I get asked to be part of many collaborations. I say no to a lot of them. But, when Brett DuPree of Freaking Delish invited me months ago about being a speaker for the "What's for Dinner?": The Summit, I said yes right away. Here's why. If you scroll through the speaker list you'll see a lot of talented cooks, chefs, and food bloggers, all people who are great at the what of dinner and will be undoubtedly amazing! However, I was invited because of the different approach I take,...
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