Eating a lot of sugar and carbs, especially with minimal fiber, protein, and fat to slow their absorption, spikes insulin. Weight loss is about hormones, not calories. You may have experienced this: eating a high carb, high sugar breakfast, and then in a few hours experiencing cravings for more food. Eating a breakfast full of […]
Weight Loss Tip: Start Your Day With a High Protein Breakfast Read More »
I want to share a few tips and frameworks to help you find and stick to a weight loss program that will help you sustainably lose weight, especially if you are prone to emotional eating and binge eating. I’ve written extensively about the importance of identifying the specific contexts, behaviors, thoughts, emotions, physical sensations, environments,
Your 2022 Weight Loss Plan Read More »
Not every thought that pops into your head is true. However, it is very common for people to buy into their thoughts and take action based on them. For example, some people believe a very low carb ketogenic diet is the only way to lose weight. This narrative subsequently directs the kinds of diet information
Thoughts Are Not Facts Read More »
Tracking, monitoring, and journaling are hugely beneficial practices as you begin to change your habits and patterns around food. Our experiences are very complex. Tracking and monitoring can help bring your awareness to the forces and dynamics that might be impacting you and your tendency to binge eat or emotionally eat. The general framework I
Journaling is wonderful and hugely beneficial practice for wellbeing. When we write things down, we concretize them. We externalize them. We get them out of our heads. We discover things, patterns, relationships, in our experiences. I have recently started a 20 minute journaling practice blending tarot, Dixit Cards, Storymatic Cards, and a book of symbols.
Creative Journaling Process Read More »
It can be very challenging to find time for hobbies, social events, physical activity, and down time in general. It is so important to carve out some time to engage in these healthy behaviors, especially physical activity. If the thought of this feels overwhelming, a first step might be writing down how you spend your
Scheduling Activities Read More »
There are so many layers to our experiences. Strands from the past make their way into our present moment experience. It can be challenging and frustrating to try to figure out why we do what we do, feel the way we feel, and how we can change deeply ingrained patterns of being and behaving. Consider
Emotional Eating Journal Activity Read More »
Figuring out your diet in order to lose weight can be incredibly frustrating! There are so many different diets, many of which conflict in terms of their recommendations. And within a specific diet, there can be a wide spectrum of tweaks. For example, if you eat low carb, how many carbs/net carbs should you count?
Figuring Out Your Weight Loss Diet Read More »
Because my way of working with clients who want to lose weight and struggle with binge eating/emotion eating is unique, I want to explain how it works and why it is so powerfully beneficial. I draw heavily on embodied action-oriented interventions, improv, drama therapy, CBT/DBT/ACT/CBS/exposure, and evidence-based principles more generally. One of my favorite quotes
An Embodied Action-Oriented Approach to Binge Eating and Emotional Eating: Interoception Read More »
Emotional eating and binge eating can feel very out of your control. But it is important to begin conceptualizing these behaviors as occurring within a system: your context/environment; thoughts; feelings; physical sensations; other behaviors. There are often elements/forces/dynamics that precede binge eating. You might find you tend to binge and experience overwhelming emotions when you
