Two Lists to Change Your Relationship With Food, Plus A Free Printable


Hiiii beautifuls!

I was recently listening to the lastest episode of The Him & Her Podcast from The Skinny Confidential. Each week Micheal and Lauryn share a tip of the week that are generally pretty useful. Lauryn’s most recent tip was inspired by and adapted from Seth Godin and it was about making two lists.

Just two. That’s it.

As I was listening to it I immediately knew that I wanted to make those lists for myself and create two new ones for those of you who are in the process of creating a healthy and balanced relationship with food and your body. Its a journey that takes time and practice, and these lists are a tool that you can add to your food freedom tool belt.

Before I dive into the lists about changing your relationship with food, lets take a look at the original idea incase you want to do both exercises.

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7 Tips To Get You Through Thanksgiving if You Are An Emotional Eater or Binger


I was always my worst self on Thanksgiving. Or any day dedicated to food really.

It used to be a free for all for me. I would binge and purge like 10 times that day. Maybe more. Not only was I stressed but I was wickedly insecure, caring about everyones opinions and over analyzing every. single. word. I. said. which led to the compulsive over eating… I just didnt know how to eat normally or be around food without it sending me off the deeeeeeep end.

So if you can relate then these tips are for you.

n u m b e r 1. 

Focus on the amazing people in your life that you get to spend time with. Talk with those humans, get out of your head, be present, get connected to them. Take the focus off of yourself and the food.

n u m b e r 2. 

Eat breakfast and lunch. Don’t skip meals knowing you’re having a big dinner… that does not set you up for success biologically, mentally or emotionally. In this post I talk about the biological side of it and how you can manage your appetite and blood sugar to decrease the chances of a binge. Emotionally and mentally, skipping meals is a way to actually anticipate and create space for the binging and over eating. Mitigate that by treating it like any other day.

n u m b e r 3.

Truly enjoy every bite of food… what does it smell like, taste like, look like. slow down if ya need too and check in. If you slow down enough to ejoy each bite, you will eat slower, enjoy it more, and sense your internal cues of satiety.

n u m b e r 4.

Dont beat yourself up for eating too much food or having dessert. Allow it to be a complete experience instead of it meaning you have to restrict or only eat salad, or workout extra hard for the next week. Have some pie and then be done with it. it means nothing except that you had some pie. no biggie. Often we eat unhealthy and then take that experience with us on to the next experience and make it mean more then it is. The extra shame and guilt has no value nor is it productive. Enjoy the meal and then put a period (.) at the end of it.

n u m b e r 5.

Move your body, go for a walk or a hike to help with digestion, stress and because it feels GOOD not because you “should.”

n u m b e r 6.

Practice gratitude and give thanks. It’s hard to be stressed and grateful at the same time.  

n u m b e r 7.

Trust your built in body wisdom and intuition about foods. If you know a certain food doesn’t agree with you, honor that. Don’t let the pressure of others or the holiday stop you from doing you. But if you want that food then eat it and enjoy it. DO YOU! I know that around the holidays our family and friends can push us to eat or make comments about our bodies or what’s on our plate. Remember that you have every right to stand in your power and do what you know is best for you.

lots of love, HAPPY THANKSGIVING. I am always here if you need support.

You got this, sista.

xo, C

Creating Healthy Boundaries around Health and Food With Brandilyn Tebo

This post is for those that know their relationship with food and health could use some work.

I teamed up with Brandilyn Tebo, transformative af Life Coach to help you create healthy boundaries with food and health.

We want to describe what is “normal” and “not normal” in this area. And give you some tips to transform your relationship to food and health

Both of us are eating disorder survivors and have been on a swinging pendulum of obsessively healthy to no holds back, eating any and everything in sight. We want to help you find a healthy balance. SO without further ado lets dive in.

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Knowledge Isn’t Power

Well hey, hi, hello!

Today I am sharing a kind of radical out there idea. Something I’ve been thinking about for a while now.

I was completely on the fence about sharing it but the thing about being on the fence is that after a while it starts to hurt. You just have to pick a side so you don’t continue to have fence up your ass.

So I just said F it. I am gunna go for it.

It’s the new red hair I swear.

But a little warning before I dive in. It’s a bit of a tough love kind of post. Just know I am coming from a good place, relating to you as powerful and whole. Not in need of fixing. This post is supposed to put you in a state of inquiry.

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5 Tips to Overcome Binge Eating Behavior

Most of us have at one point or another eaten too much, especially at a party or around the holidays (I’m looking at you Thanksgiving) but that is different from having binge eating disorder or being a binge eater.

Binger eating is characterized by consuming lots of food, in a short period of time and often past the point of being comfortably full. If you are overweight people might overlook the disordered eating and advise you to diet and exercise which could exacerbate the problem.

Not all individuals with the disorder are overweight but no matter your size living with this disorder is emotionally exhausting and very depressing.

People suffering in silence see their health decline and their hope of normal eating fade. But I say to hell with fading. I want you to know that there is hope and I have been there before and you can overcome it.

As you may or may not know I was a binge eater and bullimic for 10 years of my life. The behavior was so shameful for me and I felt very depressed but the truth is I wasn’t alone. And you are not either. Binge eating effects millions of people in the United States, prodominetly women.

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