Anti Diet Revolution: Non Diet Weight Loss, Food Freedom, Never Diet Again

BEST Strategies to Manage Emotional Hunger

I had a really nice interaction with someone this week on IG.  She made a comment about how my tips were really helpful that I posted and we got a little more detailed about her experience with emotional eating and how that typically spirals.  We talked about identifying the emotion and how that initial awareness has been a really helpful tool for her.  Based on that conversation, I wanted to provide some additional conversation and guidance on how to discern physical hunger and emotional hu...

What Perfect Eating Looks Like to a Registered Dietitian

It’s pretty common for people to cruise along and think they're eating really well, then something happens and they revert to old habits or a favorite snack or treat.   They often feel like a failure or that they’ve messed all their efforts up. When we let go of all or nothing beliefs around food, we really gain food freedom, and more joy in life.   Here's what 'perfect' eating looks like to me: 1.      Eating all foods, accepting that all foods fit into a healthy diet, not restricting ...

Best Summer Foods to Bust Out of Diet Mode

Summer is a great time to change things up and get a fresh start.  Especially since there is a bounty of fresh fruits and vegetables available.  But instead of shifting to a new diet plan let's refresh our thinking and utilize that abundance of produce in an anti-diet way.   But sometimes thinking about ditching diets is easier than actually doing it.  So many professional women I speak with feel like they need the parameters of a diet to know what and how to eat.  They worry if they get ri...

Ready to Blast Emotional Eating? Start Here

Ever think you’re doing well with your eating, particularly emotional eating, then something significant or stressful happens in your life and you drop back to past habits.   It can make you feel like you’ve sabotaged any efforts you have made.   Let’s address this with the Emotional Eating Belief Blaster, a 4 Step Process to you get through these tough times. 👉 Join Anti Diet RevolutionariesHERE 👉 Grab the Stop Overeating Challenge HERE 👉Sign up for a FREE discovery call to see if we'r...

Understanding the Anti Diet Movement Part 3: Feeding Yourself is Easy

This is part three of a three part series breaking down what Anti Diet means.  Now this is a new term so there really isn’t a universal definition but to me it means three things.  Today we’ll focus on the last of three criteria and that is: feeding yourself is easy.  Feeding yourself becomes easy when you adapt to the anti diet movement.  It becomes easy because you: -know your go to foods -experience an enjoyable food culture -allow space for more creativity in the kitchen -family member...

Understanding the Anti Diet Movement Part 2: All Foods Fit

This is part two of a three part series breaking down what Anti Diet means.  Now this is a new term so there really isn’t a universal definition but to me it means three things.  Today we’ll focus on the second of those criteria, that is: that All Foods Fit.   If you’re like many of the professional mom’s that I work with, that statement alone may bring up a lot of confusion and questions.  Trust me you’re not alone. In this episode I'll discuss: -What does all foods fit mean -Why we've be...

Understanding the Anti Diet Movement Part 2: All Foods Fit

This is part two of a three part series breaking down what Anti Diet means.  Now this is a new term so there really isn’t a universal definition but to me it means three things.  Today we’ll focus on the second of those criteria, that is: that All Foods Fit.   If you’re like many of the professional mom’s that I work with, that statement alone may bring up a lot of confusion and questions.  Trust me you’re not alone. In this episode I'll discuss: -What does all foods fit mean -Why we've be...

Understanding the Anti Diet Movement? Part 1: You Know How to Feed Yourself

This is part one of a three part series breaking down what Anti Diet means.  Now this is a new term so there really isn’t a universal definition but to me it means three things.  Today we’ll focus on the first of those criteria, that is: that You Know How to Feed Yourself Well.   If you’re like many of the professional mom’s that I work with, that statement alone may bring up a lot of confusion and questions.  Trust me you’re not alone. In this episode I'll discuss: -The three pieces that ...

Struggling to Lose Weight? Why Surrender is a Key Tool

 I had a conversation with a client recently who started the conversation telling me all the things that were going on since our previous appointment.   She ate foods she didn’t want to eat because her son graduated from 8th grade and he wanted to go to a particular restaurant She was chaperoning a field trip and the food choices were limited She feels like she’s on her own because her husband brings soda and chips into the house It was a list of all the things she felt were not going we...

Sugar Cravings? You Can Break this Cycle

Sugar!  Did you know that we don’t actually have a physiologic need for sugar.  We need other carbohydrates, vitamins, nutrients, fat, protein, but we our bodies don’t actually need sugar.  Then why do we have such strong cravings for it?  In this episode I cover: -your body's physiologic response to sugar -why it is the most craved food -how to get started breaking sugar cravings 👉 Grab the Stop Overeating Challenge HERE 👉Sign up for a FREE discovery call to see if we're a good fit to w...

Failed Diet? Get Started the Anti Diet Way

One of my favorite things about having this podcast is I have been blessed to meet so many wonderful people and had opportunities I wouldn't have otherwise had.  Back in March I was invited to speak at a speakers summit by Saira Torres, a fellow dietitian who works in Southern California.   She and I had a fantastic conversation about why diets don't work and the best way to transition to an anti diet approach.  I share that conversation with you today.   👉 Grab the Stop Overeating Challen...

It's Time to Get Honest: The Problem with Diets, Food Logs, and Calorie Limits

I had a client this week tell me they were going to send me a written day of what their typical eating habits are.  Then she added, an actual day of eating, not a day where I sneak certain foods and then don’t have to count it because nobody else knew about it.  I immediately knew that so many of us could relate to this and that I wanted to talk about it on the podcast. I've identified three main reasons why hiding food and being dishonest about what we eat is so common. 👉 Food Freedom F...

4 Easy Tips to Create a Diet Culture Free Zone

So you’re sick and tired of all the dieting, dieting messages and dieting talk.  Me too.  But the question is, how to we create a diet culture free zone at home and at work.  Today we’ll get you started with some fantastic tips to create that peaceful diet free zone so you are more comfortable and at ease in the places you spend your time. 👉 Food Freedom Formula begins Wednesday, May 25.  More information HERE 👉   Join a Breath of Fresh Air on Mondays at 12:20 EST HERE 👉 Grab the Stop Ove...

From Hospital Dietitian to Anti Diet Revolutionary, How One Client Changed My Path

I really feel that one noteworthy experience early in my dietitian career molded and shaped where I am today and that I'm promoting the Anti Diet message. In this episode I tell my story of how my training didn't teach me everything I needed to know in order to help others lose weight and keep it off.  It was actually trial and error and incorporating non traditional techniques that took me from a hospital dietitian to an anti diet revolution dietitian.  👉 Food Freedom Formula begins Wedn...

Hard to Lose, Easy to Gain? Let's Shift This Paradigm

In this episode I talk about the body's reaction to extended food restriction and the physiology that occurs with the diet cycle.  This may be triggering for some.  If you think this topic may bother you, please skip it and join me again next week.   Many of the ambitious, working moms I talk to describe a very similar pattern.  They’ve tried many diets, they may have had some success losing weight in the past, but whenever they stop the diet program they were on the weight comes back very ...

Using Breathwork to Improve Digestion, Metabolism, and Mindless Eating

Today I have a special guest. Her name is Melissa Wahlberg. She's a physical therapist, a yoga teacher, and integrative health physical therapist and the founder of breathe free physical therapy and yoga. She's developed a proprietary blend of physical therapy, and yoga breath work and other Mind Body techniques to enhance the quality of life of the lives and everyone she treats. She's got a program called a breath of fresh air. This is super cool. I have attended this and it's offered for f...

Why Do I Overeat? Stop Overeating Challenge: Day 1

Day one of the stop overeating your #1 craved food is here! There are strong  psychologic and physiologic reasons we crave certain foods at night and we end up overeating. We get a big hit of happy feelings from certain foods because we get a big rush of dopamine after eating that food That’s why we especially crave sugar or refined carbohydrates in these situation because the brain get’s that biggest dose of that feel good hormone That’s where those cravings come from and when you under...

Choose Your Food Identity Change Your Life

 I want you to think about how you identify your eating style?  Think about it.  Do you say you’re an unhealthy eater?  Do you say you’re uncontrolled?  Do you call yourself vegetarian?  Our food identity is critical to help ourselves establish healthy eating habits.  Let’s break this down in this little nugget of an episode today. Our thoughts are directly related to the results we have with our weight loss or health goals. Our thoughts drive our feelings, our feelings then determine the ...

Empowered Eater: Your Success is Inevitable

Have you given up on your eating habits?  If you’re not where you want to be with your health or weight, it’s often because you’ve given up on these goals. I often hear from high achieving spiritual moms that have started new eating habits but hit a setback and never got back on track.  What if you DID lose the weight?  What if you shifted to someone who gives up to someone who nails their new lifestyle?  What else would that open up in your life?  Let’s break it down in this episode. 👉Sign...

Empowered Eater: Your Success is Inevitable

Have you given up on your eating habits?  If you’re not where you want to be with your health or weight, it’s often because you’ve given up on these goals. I often hear from high achieving spiritual moms that have started new eating habits but hit a setback and never got back on track.  What if you DID lose the weight?  What if you shifted to someone who gives up to someone who nails their new lifestyle?  What else would that open up in your life?  Let’s break it down in this episode. 👉Sign...

What I Wish I Knew: Lessons Learned As a Weight Management Dietitian

Hi friends.  I think many of you know that I’ve been a registered dietitian for over 25 years.  I studied at a Big 10 University, did an internship, took a certification exam just to be a dietitian.  Then through my years, I’ve taken various trainings, continuing education programs, have speciality certification in childhood and adolescent weight management and advanced training in weight management.  All that is not to brag, but to be perfectly honest and say all of that training is great, ...

Meal Plannig Strategies for Weight Loss the Anti Diet Way

It probably doesn’t surprise you but I am a consistent meal planner.  Every week I make a list of the meals I’ll make and generate a grocery list accordingly. There are so many benefits to meal planning such as time savings, money savings and I’m not going to get into the details today, but if you want to listen back I’ve got some great episodes toward the beginning of my podcast. I want to emphasize that we definitely don’t want to use our meal plan as another diet approach. 👉Sign up for...

Failed Diet? Lose Weight With These Strategies

How many diets have you tried?  Here’s a shocking statistic, the average woman has tried 61 diets by the time they’re 45 years old.  Whaaat?  In this episode we’re going to break this down, and I want to show you how to shift away from regular diet strategies so that you CAN lose the weight and keep it off for good.  👉Sign up for the Stop Overeating Challenge HERE 👉It's here!  Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good. ...

Motivation for the Working Mom. Lose Weight with These Simple Hacks

Hi friends.  What if I told you I wanted you to stop waiting around to feel motivated to lose weight?  What if I told you motivation is not what you need?  We’ve certainly been told we need motivation but I think we’ve been duped.  Take a listen today and see what I suggest instead. 👉Free 3 Day Virtual Summit.  Get your ticket HERE 👉It's here!  Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good. 👉Get the FREE guide: Five Habits to...

Overate? Now What? Tips to Get You Back on Track

Let’s paint the picture here.  You’ve been eating really well, treating your body well, you feel good, healthy, and then you overeat.  Maybe you were tired or really hungry or you were hanging out with friends.  But you know you overate.  It can be a frustrating feeling.   First know that ALL of us have done it.  AND we will all do it again.   It’s kind of like a part of life.  That doesn’t mean I’m giving you permission to overeat regularly, but I want you to know that this is something t...

Overwhelm? Burnout at Work? Staying Healthy When Time is Short

It is usually this time of year that I get really tired.  It seems like so many things seem to pile up like supporting my kids at their games, getting them to practices, their school work load seems to be peaking, not to mention there are no scheduled says off at work for a really long stretch of time.  I’m grateful for all these blessings and I love supporting my kids in all of their activities, but I get tired.  And I feel like time is so short.  So, how do I stay healthy and maintain all ...

HELP! What DO I eat?

It feels like everyday we hear different information on what TO eat and what NOT TO eat.  There’s so much noise out there it can get really confusing with all the contradicting messages. But guess what? Eating healthy is actually pretty simple.  We make things waaaay more complicated than it needs to be.  When we go back to basics we can feed ourselves in a healthy way that promotes healthy sustained weight loss! I break it down for you in this week's podcast episode. 👉It's here!  Em...

Eating as Self Care? 5 Tips to Get You Started

 Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day. We think of it as a once in a while treat.  But based on these definitions, it makes sense to focus on self-care daily and perhaps several times each day.  So why not infuse self-care into something we already do several times a day, something like eating.  As the definitions su...

Small KEY Changes Add Up to BIG Results

Quit cold turkey. Run a marathon. Cut out carbohydrates. Reduce calorie intake by half.  You may believe that drastic changes are the only ways to achieve the results you want, but that's hardly the case. When changes are too big, they may be too overwhelming, We typically don’t start those overwhelming goals-or if we do start we quickly give up after a short time. Check out this episode to understand how small sustainable changes are the key to success and my top suggestions to get you ...

Why the Anti Diet Approach is Gaining Traction

I sort of feel like the anti diet movement is the latest diet trend.   I never thought I’d be part of a trend but it seems like all the big news media outlets (New York Times, Washington Post) are talking about the anti diet movement. If you’ve been listening to me for a while you know I’m passionate about spreading this mission and message from my experience as a weight management dietitian for over 25 years. In this episode I'll tell you what this approach is, what the benefits are, and...

Five Foods that Pack a Nutritious Punch

You know I promote an all foods fit into a healthy diet. But planning our meals and planning the foods we eat is consistent with that.  We want to include nutrient dense foods to ensure we are our healthiest selves.  Plus it's also helpful, and saves time. Having a plan instead of relying on our ability to select healthier, nutrient dense options when we’re overly hungry, or in a pinch for time helps ensure we make the better selection. With a plan we don’t have to make as many food decis...

Weight Loss in the New Year: Need Motivation? You Need More Than Willpower.

Women I talk to often say things like: I just need to have more willpower.  Or I don’t know why I don’t have the willpower or motivation to lose weight. As women we’ve been lead to believe that willpower is the key to achieving their weight loss goals, but it doesn’t work, leads to frustration, guilt and shame when we fail again.   You want lasting habits so simply focusing on willing yourself to a goal only results in short term results.  If you want to make lasting changes that resulting...

Are You Cheating Yourself? Breaking Down the Cheat Day

I’m sure you’re familiar with the term cheat day or cheat meal.  Basically, a cheat meal is a planned meal that include indulgent foods that wouldn't ordinarily be permitted on your diet. A cheat day is when you allow yourself to consume any foods you want over an entire day. As a registered dietitian, I shudder when I hear the term “cheat day.” Not because I’m thinking of people shoving donuts and cheeseburgers in their mouths left and right, but because it’s a term rooted in diet culture ...

Emotional Eating Revisited

Many of my clients say they want to feel more in control of their food choices. But I think understanding emotional eating patters, triggers, and habits gives you something bigger than control. Freedom.  And that freedom is incredible, for example one client described a lifting of a weight that she’d carried around with her since she was in middle school.  This has opened up space for her to return to the workforce and she says she doesn’t remember ever feeling this happy. In this week...

Intermittent Fasting: Diet or Helpful Plan?

We go into spurts and phases where certain diets, diet plans are all the rage.  For a while it was keto which is still around.  Intermittent fasting has been around for several years (as well as fasting in general) but intermittent fasting doesn’t seem to be going anywhere anytime soon. Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. It’s really more of ...

Guilt Free Holiday Eating

Ever come away from Thanksgiving or another holiday riddled with guilt by what or how much you ate?  If that’s the case it can really diminish the joy and experience of the holiday.  And that’s no good.  I want you to enjoy your holiday to it’s fullest potential and part of that is by not feeling guilty over the foods we may or may not eat during this celebratory season. Why do we have the guilt in the first place and how do we go about getting rid of it?  That’s what we’re talking about to...

Weight Loss Rut? 5 Questions to Help You Break Free

Someone in my group coaching program  who’d been having success changing her eating habits, eating better, feeling better.  Why do I wake up thinking about specific food every day?  Why do I still plan when I’m going to eat cake, where I’m going to get it from every day? The simple answer is that we are so busy doing things for our careers, household, family that we rarely have time for ourselves.  And we end of relying on food to bring us joy. If we can infuse more joy into our lives and ...

Carbs-Friend or Foe? Tips to Simplify This Complex Issue

Sometimes I wonder how much money I would have if I got a dollar every time someone made a comment about carbs:             Limiting them             Cutting them out             Trying not to eat them Goodness gracious, this macronutrient is so vilified.  Today let’s clear up some of the confusion and wade through this complex topic -Carbohydrates are the body's main source of energy. In their absence, your body will use protein and fat for energy. -Healthy sources of carbohydrates, s...

Scale or No Scale? Weighing the Pros and Cons

Imagine this…you have a doctor’s appointment, you know the first thing you do is get your vitals taken -blood pressure, heart rate, and you get weighed by the staff in the doctor’s office. This one act can generate so many emotions for many of us For some of us the thought of a scale and being weighed is very triggering It can be associated with disappointment Lack of validation, we associate a perfect number with been good or bad or good enough or not good enough Feelings of shame-why ...

Unwanted Comments? Tips to Handle Diet Culture Laced Comments From Others

A client recently told me about how spending time with her family can be very triggering.  At some point during the visit, a comment will be made about her body or how she should lose weight I’m sure many of us can relate to this situation, Maybe it’s not a family member, but other social situations where we are the receivers of unwanted comments about our bodies or the food we choose to eat. Why is this so common?? Why is it acceptable to do this?? We'll dive into this and how to tactf...

Taking A New Approach With Aleisha Black

I met Aleisha through a podcasting boot camp.  She’s starting a podcast to tell more about her story and so much of her story resonated with me.  I wanted to bring her onto the show because I think many of you can relate to much of her story.  She’s super open about her journey which I really appreciate. 👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way! 👉G...

What SHOULD You Be Eating? 4 Steps to Get You Started

Is there a one specific way to eat?  Certain foods that MUST be included in your diet?  Certain foods that you MUST avoid? When people find out I’m a registered dietitian they look to me for that magic advice of what they should eat.   So what is it?  The answer is probably not what you expect.   There’s no one right way to eat, there are no foods you must avoid or include in your eating plan.   In this episode, I’ll give you all some specific healthy guidelines and some additional tips ...

Anti Diet Revolution Trailer

3 Keys to Break the Diet Cycle and Role Model a Healthy Food Relationship

Much of our programming, beliefs, thoughts about food can be solidified in us at an early age. In fact much of our subconcious programming is wired by the time we’re 7 or 8 years of age. You never know how seemingly innocent comments about our bodies or food can be interpreted by the mind of a child.   Obviously, we want our kids to have a healthy relationship wiht food. We don’t want our kids to suffer through the vicious diet culture.   We have the ability to be positive role models f...

Why I'm Rebranding. Transform Your Life the Anti-Diet Way

Welcome to Anti Diet Revolution.   Did you see that new title.  Yep that’s right, I’ve rebranded.  If you’ve been a long-time listener you’ve probably notice this podcast evolve a bit.  The rebranding reflects that evolution, I’m not changing it.  If you’ve grown to love the perspective I support, then you will find what I’m doing familiar.   In this episode I’ll tell you a little more about why it was time to rebrand, a little more about what anti-dieting means, and how anti-dieting can t...

Why I love What I Do!

The thing I love most about working with clients is watching the transformations that occur not related to food -yes they change their relationship with food -yes they lose weight, even though we’re not focusing on it -and they come off medication, metformin for blood sugar, their cholesterol medication All these things are good, but what I love the very most is seeing them light up from inside It’s like an inside fire was relit after many years of frustration -seeing women who have gi...

Failed Diet? NO! DIETS Fail People

Have you ever heard the statistic that 95% of people fail diets?  It’s a common fact out there.   Have you ever thought that maybe it’s not the people who are failing?  Think about it if the vast majority of  people are unsuccessful at it, then I think there’s an inherent problem with dieting.  Instead,  I propose we flip this statistic on it’s head. I declare that 95% of DIETS fail people! 👉Stop Counting Calories!  Lose the weight, expand your life, and NEVER diet again.  Sign up HERE for...

How Do I Know When I'm Full? Relearn Your Body Cues

Let me ask you a couple of questions Do you actually know when you are hungry? Do you actually know when you are full? These are questions we don’t often consider, but I want to dive deep into this today and show you how to get reacquainted with these sensations that so many of us have lost over the years.  It’s really a fantastic key to natural weight loss and getting peace with your food! Win Win! 👉Evaluate your hunger! Grab the hunger scale here. 👉Stop Counting Calories!  Lose the w...

#1 First Step to Meeting Health Goals! It's Not What You Think!

👉Stop Counting Calories!  Lose the weight, expand your life, and NEVER diet again.  Sign up HERE for the 10 week group coaching program.  👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way! 👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review! Stay Co...

The Non-Diet Meal Plan! WHAT Is This?

Meal prep food photos and “inspiration” can be found all over the internet, but often these posts promote rigid, restrictive ways of eating that are consistent with dieting.  Moving toward a non-diet approach to eating doesn’t mean that there can’t be any structure around meals and eating – but there’s a way to do it that promotes more flexibility while still listening to your body.  Components of a ‘non diet’ meal plan                 Flexible                 No strict food rules      ...