Your Diet Is Holding You Captive (And How to Break Free)

Do you resonate with the following scenario?

“Wow. I’m doing so good right now. I haven’t had sugar in like, 12 hours.”

“Crap, there’s a donut. Don’t look at it. Ignore the donut. You don’t need the donut. Think of  how BAD it is for you.”

Ignores donut. A few hours later…

“Oooh, I could really go for that Reese’s peanut butter cup sitting right there. It sounds soooo good.”

A few minutes later…

“Well, it’s only around ___ calories. If I have that, then I just won’t have the apple I was planning on having for a snack. Yeah, that works, I’ll do that.”

An hour later.

“I totally screwed up. I’m so weak. I hate that I can’t have willpower. Ugh, I’ll never look the way I want to look. Bathing suit season is only a few months away. I’m going to be the fat friend again. Guess I’ll go find that donut.”

person holding doughnut with sprinkles
“Just one bite”

This was me, almost my entire life. Good foods, bad foods. Restriction, permission. Guilt, shame, pride. Negative self talk.

Dieting completely screwed up my ability to trust my body.

Dieting taught me to be legalistic and judgmental with myself.

Dieting taught me to punish myself with exercise.

Dieting taught me to obsess over numbers… the scale, the size, the label, the amount.

Dieting taught me to say no, even when my stomach was growling.

Do you relate? Continue reading “Your Diet Is Holding You Captive (And How to Break Free)”

Holiday Food Survival Guide

Thanksgiving is here! With that comes FOOD and for many of  us who have a sketchy relationship with food… anxiety. What to do when faced with all the carbs and sugar? Do I have to give up everything I love in order to stay the size that I am? Will I gain 5 pounds by looking at a piece of pie? Or for those of us who have received so much healing through nutrition – will I have a relapse in my illness if I mess up on one day?

We hear so many mixed messages this time of year regarding what food will cause what, what we need to avoid, what will pack on the pounds, etc. Don’t even get me started on the images that display the calorie counts for a typical plate of Thanksgiving food. It is so exhausting! I’m sick of rules and restrictions regarding my holidays. I don’t want diet mindset to destroy my joy. I want to live in FREEDOM.

So I’ve come up with some reminders and tips for surviving the holiday food explosion. I hope they will help you as they have helped me. Continue reading “Holiday Food Survival Guide”

Top Tips for Immune Support

Fall is here, winter is coming, and with both – all sorts of viruses. Hand sanitizer and a flu shot that is estimated to be less than 20% effective this year is not enough for me. Managing cold and flu season for my family requires the same 4 steps as managing my mental illness:

  • Nutrition
  • Supplementation
  • Movement
  • Relaxation

1. Nutrition – let’s start with sugar. Sugar is public enemy number one when it comes to illness. It will wreck your immune system. Studies have shown that at a blood sugar level of 120 (easily obtained by drinking a soda or juice or a latte or eating candy or a cookie), the white blood cells’ ability to absorb and destroy viruses and bacteria reduce by 75%. It takes 4-6 hours to get back to normal. Don’t forget that refined carbs like processed white flour spike blood sugar even more than sugar itself (like that burger or sandwich you had for lunch AFTER you had a muffin or toast for breakfast). Think about that when you’re figuring out what to do with your kid’s Halloween stash. Continue reading “Top Tips for Immune Support”

Is What You’re Eating Stressing You Out?

Stress. We hear about it all the time. It’s in our daily vocabulary. We feel the weight of it constantly.

What if I told you that the food you consume is stressing your body out and making things worse?

It sounds crazy, right? When I think of stress, I think of a busy schedule, too many commitments, big life events or tragedies, etc. I don’t think of an internal response. However, the food you eat has a major impact on your stress hormone: cortisol.

nature animal wilderness head
I’m more flight than fight, looking at this!

Cortisol is the fight or flight hormone. The purpose of it is actually a good thing! It is supposed to protect your body during times of stress. Imagine living in the wild and a mountain lion is approaching. Cortisol shoots through your body through the adrenals (hello, adrenaline!) in order to increase glucose for energy to ward off the attacker. Your heart rate increases thanks to epinephrine and you’re able to store fat needed for the fight. After the mountain lion has been killed and the situation is resolved, your body returns back to its normal state. All is well.

Here’s the problem with our current diet. When we eat lots of sugar and refined or simple carbs, our blood sugar is frequently crashing, signaling to the body that we’re under attack and need an increase of cortisol. So glucose is increased and fat is stored. This is super taxing on the adrenals, because due to the carb-sugar cycle we are always in, our adrenal glands are ALWAYS shooting out extra cortisol, way more than was intended in human design. Our cells soon become resistant to cortisol. What does this lead to? Inflammation, a poor-functioning immune system, type 2 diabetes, fertility issues, inability to lose weight, cancer, thyroid problems, depression, chronic fatigue…the list goes on. Continue reading “Is What You’re Eating Stressing You Out?”

Why Diets Never Worked For Me

Diets. I hate the D word. They started in high school. I went on my first antidepressant my sophomore year and gained 30 pounds in under two years. It was devastating and embarrassing. I used food to cope with unhealthy emotions. Once I could drive, I hopped in my 1990 baby blue Chevy Caprice and hit up Sonic happy hour for cheddar peppers and slushes. I stocked up on sour watermelon candy at Target and late night Whataburger taquitos. I never felt full, but I loved the dopamine high the food would give me. I knew food had a pull on me I couldn’t escape.

So I tried South Beach, the Zone, and finally, Atkins. The latter helped me lose the “Zoloft weight” and gave me new confidence. But restriction made me bitter. I developed PTSD from salads. I made the act of eating a moral decision – there are good foods and bad foods. Fattening and non. Healthy or not. And I let the shame of indulgence give me value, just as I allowed my size or the number on the tag of my jeans give me value. Continue reading “Why Diets Never Worked For Me”

My Nutritional Philosophy

You know, recipes stress me out. It’s the aspect of multi-tasking I can’t do. Gathering the ingredients, measuring them out, and moving from my phone to my work station and back again… it’s too much, especially toward the end of the day when my kids are running around terrorizing each other.

I discovered a secret to cooking recently. It goes like this: I play around and I trust my foodie instinct. After thirty-some years in this gluttonous country, I think I know what kind of flavors I like.

salmon bowl

I don’t look at calorie content, so you’ll never see nutrition facts like that on this page. I do follow a formula, though. It’s simple. Continue reading “My Nutritional Philosophy”