• Are you frustrated after years of trying every diet in the book and still can’t seem to lose the weight?
  • Afraid you will have to give up all the foods you love in order to fit into a smaller dress size?
  • Are you overwhelmed by the amount of health and nutrition information available and don’t know who or what to believe?
  • Are you wondering, “what am I doing wrong?” You think you are eating healthy and exercising, but see little or no results.
  • Are calorie counting and willpower just not working for you? Are you interested in a new and different approach to weight loss?

You no longer have to resort to willpower and deprivation! Imagine tapping into your inner wisdom to learn how to enjoy your meals and drop dress sizes in the process.

Contact me today for your free consultation


Happy belated Valentine’s Day

Posted February 15th, 2017

Even though I missed having this published by February 14th, I still wanted to publish it. Better late than never, right? Plus, I have a great excuse, I spent the last 5 days in paradise with my one and only main squeeze 🙂 Nothing like a trip to a tropical island in the middle of February to bring up those old demons of self loathing in a bathing suit! That being said, I figure it’s a perfect time to write about self love and how having it can help you return to your natural healthy shape. Sometimes we teach what we need to learn!

The theme of self love and compassion keeps popping up every where I turn and when I notice a theme popping up over and over again in my life, it usually means the Universe is trying to tell me something.

The first thing that happened was that I decided that books were beginning to take over my house.  As I started pulling books off of shelves I realized that every book was a big fat SHOULD, silently screaming at me. I should be the best parent on the block, I should have the perfect beach body in 10 days, I should organize my house, I should be using Twitter to build my business, I should read every book that the staff at Barnes and Noble recommends – you get the idea. Don’t get me wrong, I do read a lot, but these were books that I hadn’t read, books that I didn’t even particularly want to read. These were books that I thought I should read. Big difference. With close to 100 books purged from shelves, boxed up and dropped off to be donated to my local library, I took an exhausted sigh of relief and felt like I lost 5 pounds.

While I was doing all that book purging, I did come across a gem that I had started to read awhile ago and never finished. “The Courage to be Yourself” by Sue Patton Thoele. She confirms that only when you become aware of your inner feelings and acknowledge them by telling others and then finally accepting them can you begin to make progress towards change. I may not like my extra weight, but I have to accept it. If I put all my energy in to resisting my current size and ultimately feeling like a failure, then I don’t have energy left over to actually do something about it.

Last month I attended a webinar titled, “The Compassionate Practitioner”.  The topic was having compassion for ourselves so that we may have more compassion for our patients. She spoke about pushing versus pulling and gave the analogy of pushing on a desk and using all of your energy to move the desk. For me and for many others, the desk represents our extra weight. I realized that I had been pushing so hard on the “desk” I didn’t have much energy left over to be nice to myself or to even go to the gym. Hmmm, she might be on to something – energy can only move in one direction so if you are pushing then you are incapable of reaching down to pull yourself up. Maybe I should will choose to focus less on my extra weight and how much I hate that post c-section x 3 bulge, and myself for having it and more on giving myself some love. I could spend five minutes researching a healthy recipe, reminding myself of everything I have to be grateful for (like those amazing 3 kiddos), or meditating instead of spending five minutes beating myself up.

I watched the powerful film, Embrace, earlier in the Fall. It was one of the most thought provoking films I have ever watched and I wish that every woman over the age of 13 would watch it. It’s a film that takes Taryn Brumfitt, (you may remember her from her famous before and after photos that went viral) around the globe as she explores women’s universal feelings of self-loathing. What many of us common folk never realize is that the super models and Miss Universes of the world hate their bodies too. That’s right, folks! Having a body that many women would literally die for is not a shield to self loathing. If these women hate their bodies too than… what the heck?

What I gained from the film is the recognition that if we remain laser focused on the size and shape of our bodies than we don’t have room for larger issues in our lives and the world around us. We stay small when we focus on our body rather than our health or wellness. What could you be if you didn’t spend time thinking about your body, hating your body or attempting to force your body into a smaller size? What could you accomplish? You would be a superstar! I have no doubt in my mind!

So, on this Wednesday, the day after Valentine’s Day what are the “shoulds” in your life? Spend some time this week and begin to hear when that dreadful word, “should”, pops up in your thoughts. When you hear it, whose voice is saying it? Society? Your mother? Your spouse? If your body is currently a bigger size than you would like, spend some time thinking about what your body may be trying to tell you – no judgement, just noticing. Better yet, spend the time writing yourself a fan letter reminding yourself what a total badass you are and all the things you have to be grateful for. Then if you feel you must and you are goal driven, write some new goals that list health, wellness, pleasure and self compassion as priorities. Talk about a transformation!

If you are comfortable sharing, please share your thoughts! 

Happy Mindful Monday!

Posted February 1st, 2016

images-5Written by Brooke Mullen


Last Thursday we celebrated International Mindful Eating Day, and I can’t think of a better way to celebrate eating well then taking a day to focus on nourishing our bodies while also experiencing the pleasure in enjoying our meals in a conscientious, non-judgmental way.

If you are unfamiliar with the concept of mindful eating, you are in the right place! Today’s post is devoted to all things Mindful.

What do you think of when you hear the word “Mindful”?

A few things that immediately come to my mind (no pun intended) for me are:
*Being Cognizant/Aware
*Being Careful

Although being mindful does include the aforementioned things (they are listed as synonyms on thesaurus.com), mindful eating it is much more than that.

So let’s cut to the chase- what is Mindful Eating?

According to The Center for Mindful Eating, Mindful Eating is:
*“Allowing yourself to become aware of the positive nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom.”
*“Using all of your senses in choosing to eat food that is both satisfying to you and nourishing your body”
*“Acknowledging responses to food (likes, dislikes or neutral) without judgement”
*“Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating”

Have you ever experienced being so deeply absorbed in a book or a movie, that you don’t realize you have eaten an entire bag of popcorn until your fingers scrape the bottom of the bag?

Or, been out to lunch with friends, catching up and laughing about old times when suddenly you look down at your plate and realize it’s almost clean and you barely remember taking or tasting a single bite?

Almost everyone can relate. Unfortunately, in these moments, we have lost your connection with food. We’re not even sure if we were hungry enough to eat the entire plate/bag, or whether or not we even enjoyed what we just consumed…
Instead of pleasure, we can often be left with feelings of sadness, disappointment or even guilt.

But with mindful eating…
We can bring ourselves back to the moment.

We can take note of the smells, textures, and tastes of each bite. Become aware our surroundings: the company, the location, the plate you are eating off of, the music in the background.

We can begin to notice how eating affects our mood, and how our emotions affect what and importantly, how we eat. We can begin to notice internal and external cues to hunger and fullness, and connect with mind cues of when to start and stop eating.

Studies have shown that with mindful eating, women can have a positive relationship with food, rid ourselves of feelings of deprivation (with mindful eating- there is no “right” or “wrong” / “good” or “bad” foods!), empower ourselves to build a healthy mind and body, and ultimately, bring pleasure back to the act of eating.

So next time you’re ready to nosh—take a breath, and ask yourself these questions, from the Mindful Eating Cycle, created by Michelle May, MD.

*Why do I eat? (Are you hungry? Bored? Stressed? Taste? For comfort? Nutrition?)
*When do I eat? (Physical hunger cues? Emotions? Time of day?)
*What do I eat? (What factors do you consider? Convenience? Taste? Nutrition?)
*How do I eat? (Rushed? Distracted? Secretive? Mindful?)
*How much do I eat? (Amount may be decided by fullness, package size, habit, company?)
*Where does the energy go? (Does eating give you energy? Cause sluggishness? Lead to guilt?)

Mindfulness can flow into other facets our daily lives too, not just at mealtimes. We can begin to notice the small details in life, appreciate simple things in our daily routine, perceive gratitude with otherwise inconsequential interactions, and experience the world in a whole new, positive light. We just have to be present, and embrace in the moment.

Life’s moments, including eating occasions, should be enjoyable, revitalizing and memorable.

So in honor of International Mindful Eating Day, let’s all be empowered. Let’s embrace life and life’s imperfections. And let’s eat and eat well.

If you are interested in learning more about mindful eating, nutrition, or healthy habits contact Heather, at: intuitive.nutrition@gmail.com.

We are so glad you stopped by!


Motivation Monday: Tips For Feeling Bathing Suit Ready!

Posted May 13th, 2013

By Katie Patroka BS – Nutrition intern

It’s that time of year again when we trade heavy coats and chunky sweaters for shorts and maybe a swimsuit! Most women, no matter what size they may be, have moments of anxiety, when exposing so much skin. Even cover girls may feel a sense of self-doubt when exposing their un-photo shopped body to the world.

The rush of constant advertisements for summer weight loss pills, diets, and workouts to make your body “bikini ready” creates a false belief that a perfect body can come from external sources. Here is what the diet industry doesn’t want you to know:  being “bikini ready” is a state of mind that has very little to do with your actual body size, and everything to do with self -confidence.

Don’t’ get me wrong, eating healthy and exercising can definitely aid in that confidence. But at the end of the day, it is how we view ourselves that gives us the motivation to walk proudly with our own unique body. We can do a thousand crunches a day or only eat salads for weeks, but that won’t matter unless we accept, respect and love our body.

We are our own toughest critics and will quickly harp on our perceived imperfections. Without realizing it, we allow our mood, friends, family, culture, and the media to drive our own body image. It is easy to get wrapped up in comparing ourselves to actresses and models.  It’s hard, but try to remember actresses get paid for looking a certain way and have a lot of disposable income to spend on personal trainers and chefs. And cover models are not even real, but air- brushed versions of a real women.

I know I have judged myself too harshly too many times. And it wasn’t until I started loving who I am and my own particular body that I felt comfortable and more importantly HAPPY in my own skin.

           Already appreciate and respect your body but still need a self-confidence boost? Here are a few bathing suit tips to help you find a suit you will feel proud to wear.

  • When shopping for a bathing suit, choose a style that fits YOUR body type. Bathing suits come in all shapes and sizes including cup size and many stores will allow you to buy different sizes for your top and bottom.
  • Purchase a bathing suit that is YOU. Some bathing suits can be very conservative while others can be on the wild side. You may think you want that bedazzled bikini but will you be comfortable when chasing your kids along the beach or swimming in a pool? Playing it safe can be a lot more attractive than being a little too risqué.
  • Choose a bathing suit that will make you feel good all the time. In other words don’t buy a suit that is too small and tell yourself you will lose weight by summer. Nor do you want to select one that is falling down and may fall off when jumping in the pool. Buy one that allows you to be a real woman in it and still have room to indulge in a few piña coladas or swim in the ocean.
  • Accessorize! Buying a cute cover up, sunglasses, hat, and sandals will make your outfit more complete. Instead of hiding behind an oversized t-shirt, buy a pretty sarong that will make you feel beautiful and confident.
  • Personal care can help you feel comfortable in your own skin too. Exfoliate and moisturize before soaking in the sun. Pampering yourself with a pedicure, faux tan (spray tan or lotion…no tanning booths!), or waxing will make you feel better about shedding those clothes.

Summer time is a chance to relax and enjoy the weather with your loved ones. This is your opportunity to embrace your body and walk proudly. We are each a beautiful individual, lumps and bumps and all. If you see yourself as beautiful the rest of the world will too!