Oftentimes on the intuitive eating path, we can get stuck in the old "but I need to lose weight NOW" mindset. When things don't happen fast enough or progress is slow, it can be hard to not get tempted to diet. How do you balance the desire for weight loss with intuitive eating? 5 tips to help! 

I often talk about the diet pendulum around dieting and bingeing. But it can be a powerful metaphor to help you navigate life! 

I used to ache for what food did for me--take away my pain, soothe my heartbreak and comfort my inner emptiness. How do we move forward on this path and deal with the "hard" stuff when we miss what food does for us? Tune in today to find out! 

If you get flustered when something unexpected steamrolls through your day, listen in for 4 tips to help! 

If you feel like you "fail" daily at eating healthy, check out the podcast for tips to help! 

In the world of dieting and what we "should" eat, it gets confusing to know when (or if!) you can trust your body. Explore 3 tips to help you know how to REALLY trust what your body says!

Here are my favorite tips from 9+ years working with women to end bingeing!

I got a really good question via email last week that I wanted to answer on the podcast! Here is what she wrote:   I found your podcast a few months ago and love it. I’m writing for two reasons. The first, lately I have been struggling with how I used to look and how I look now. I’m in a bigger body than I had been three years ago and am in the biggest body to date.   I struggle to accept this new body while I move around in the world. There seems to be a direct link hardwired in my...

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC   Is Holistic Weight Loss for You? One of the reasons we end up getting stuck in the dieting cycle is because we want to lose weight. We don’t like our body size, we desperately want to control our food, or we have to lose weight for health reasons and we do what we’ve always done– try to achieve the goal through a diet. But the paradox is that the more we try to lose weight and control our food, the more it...

I received a fantastic question from a blog reader and podcast listener last week: I feel like I am having a hard time stopping when I’m full when I really like the taste of something, and I feel really disappointed when I realize I AM full. How do I stop eating when something is tasty?  This is such a great question so I thought I'd answer it on today's podcast! Do you have a question you'd like answered on the podcast or the blog? Submit it here :)  

This is a short and sweet episode to give a quick bit of inspiration!

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC If you search, "how to stop the binge and restrict cycle", google gives you over 4.4 million entries in just under 4 seconds. That means there is A LOT of information to sort through to understand what would actually help. I've compiled the most useful information, that has helped both me and my clients, in one place for you to help you move forward and know where to focus :)   The 3 Main Causes of the Binge...

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC When I was in the throes of dieting and bingeing, I remember sobbing in endless frustration and despair over not being able to stop eating. As I began to heal my food issues over the years, I stopped binge eating and want to share with you the way I got there. I was 26 and had just broken up with my boyfriend of almost four years. Although I knew it was for the best, I was still heartbroken. I'd been through...

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC Ever wonder about those people who just go through their lives, not worrying about what they're eating? They're the "normal" eaters; the ones who just eat when they're hungry and stop when they're full. If you struggle with obsessing over eating, here's how to stop thinking of food and what to do instead!  When I was in high school, I had a close friend who was naturally thin and didn't have any eating...

When we swear off signing up for any program that promises weight loss (aka not dieting and eating normally), we try to banish the weight loss topic from our minds. But if you're not dieting, how do you lose weight? That question often looms in the back of our minds, like a secret desire refusing to be extinguished. We don't want to obsess over weight loss (because we know our old way of dieting/cutting out/following a specific plan doesn't work long term)...   ...but we also have a...

This is the million dollar question in our day to day lives: should you eat what you want or follow a rule? You may think I'm a big advocate of "eat what you want, screw the rules!" but it's not quiiiiiite as simple as that :) Because food is complex and how minds are even more complicated! You know how the food battle goes. Mind #1: "Just allow yourself to have the cookies. You know you want them!" Mind #2: "But you know cookies aren't healthy! Don't do it! You'll get mad at yourself...

I turn 40 today and for some birthday reflection this is part two of the "Decade of Reflection: 40 lessons learned at 40" blog post series. 😉 Part one is here. Part two is below. (If you prefer the “extended” version that’s more in depth, check out the podcast below)     So let’s dive in for part two: A Decade of Reflection-- 40 Life Lessons at 40 Years Old   21. You can never get it “wrong” because you can never get it done. You’ll always be eating, growing, learning, and evolving, so...

I turn 40 in two weeks and with that comes much reflection :) For whatever reason, this birthday is making me think and reflect on my life more than ever before. It may be because my life looks different than I thought (more on that in perhaps a different post!), but I'm not sure.   Regardless, I wanted to share some short and sweet lessons I've learned thus far (many of them related to this food/body/weight journey).   (If you prefer the "extended" version that's more in depth, check out...

If you struggle with overeating in social situations, you are not alone. I was recording my book for Audible and so many of my stories involved food anxiety and fear around upcoming events, dinners out, happy hours and other social situations where there's food (although, that's almost every social gathering!)   How do you feel in control when you're out socially and not overeat?    Today's podcast will teach you how! If you say no to social invitations in fear that you'll overeat, this...

I was reading my book aloud for its Audible recording this weekend, and I got super in my head about it. (Mainly, it brought up some shame around food habits and what I used to do with food). Writing my story in a book was one thing; reading it out loud when a sound engineer was sitting right there was another thing :) Often times, what we do with food can bring up a lot of shame and embarrassment. We want to hide--eat in secret, pretend we eat a certain way in front of others, or plan...

Have you ever had a really solid day around food, you're feeling positive and then BAM...it all falls apart in the evening? I call it the witching hour. (Witching hour=the time after work (5pm ish) and before bed) How does one actually fill the time between work and bed WITHOUT eating? Tune in to today's podcast to find out! PS--Here is the "How to Fill the Void without Food" that I mentioned in the podcast if you want more info!

You what what is SO mind numbingly frustrating?! When you know what to do but can't make it stick... I had a long list of things I knew I "should" do: Don't turn to food when I'm stressed Stop myself after one bowl of ice cream Eat vegetables with every meal Don't eat a lot of sugar Exercise 4-5x a week I also know I "shouldn't" binge, eat at night, go to the store for a secret dessert run, bake cookies because I'd eat them all...and on and on the list went. Why is it so hard to shift...

It's the crave-y-wanting-of-sweets that we sometimes can't shake: "I have a bad sweet tooth and all I want to do is eat!" I was chatting with one of my friends earlier this week and I said this exact thing to her. The last week or so I've been battling cravings and just wanting to eat lots of goodies. This can be a complicated subject when you're trying to be "normal" around food.   Sometimes this path is a riddle of paradox's... you're working on finding the balance of not dieting but...

I'm going to Poland for 10 days (and am excited!) and was getting in my head about eating while I'm there. The "how will I feel in control around food when I'm eating out and staying in a hotel?!) I realized I was doing a bunch of things to mitigate this anxiety... ...and decided it'd be a great podcast episode!