The pressure was always there: more miles, more effort, more results. Slowing down wasn’t an option. Over time, as my metabolism naturally slowed down with age, the relationship between exercise and food became even more complicated. I started viewing exercise as a way to earn my food—justifying hunger, allowing myself to eat carbs, and making sure I didn’t feel guilty about what was on my plate. I told myself that if I didn’t train hard, I was being irresponsible and risking weight gain. It was never about punishment, but rather a system of rules: train more, eat less.

Let’s be honest—dealing with food intolerances is no picnic. Whether it’s gluten, sugar, or chocolate (why, oh why, does it have to be chocolate?), cutting out certain foods can make you feel like you're missing out on life’s little joys. And here’s where it gets tricky: trying to avoid certain foods for health reasons can start to feel like you’re stuck in a restrictive mindset. You don’t want to feel like you're constantly saying “no” to foods and missing out, but how do you balance these necessary restrictions without feeling like you're depriving yourself? It’s all about approaching food choices with care, not control.

Let’s be real—breaking free from the grips of diet culture isn’t a one-and-done situation. Even for those of us on the intuitive eating journey, the food police can still pop into our heads every now and then, whispering things like, “You shouldn’t eat that,” or, “You haven’t earned that meal.” I’ve been there, and maybe you have too.

Food noise is a struggle that many people face, especially when trapped in the cycle of dieting and the pressure to lose weight. It’s that constant mental chatter about food — wondering if you’re eating the “right” things, feeling guilty about your choices, thinking about dinner when you’re about to eat lunch, or focusing on the cookies in the break room when you need to hit a deadline. For those stuck in this mindset, food noise can be overwhelming, making it hard to enjoy eating or trust your body’s signals. I’ve been there, and I know how exhausting it can be. But understanding why this happens is the first step towards quieting the chatter and finding peace with food.

If you’ve ever felt like your brain is constantly craving sweets or worried that you can’t stop eating once you start, you’re not alone. I’ve been there too, and I know how overwhelming it can feel. But here’s the thing—those moments aren’t setbacks; they’re part of the journey. And each step you take, even the tough ones, is bringing you closer to a more peaceful relationship with food.

Baking brings me so much joy. Whether it's the creative process, the enticing aroma that fills the kitchen, or the satisfaction of enjoying the final product, I just love it. However, I haven’t been baking much lately because I sometimes hear that little voice in my head telling me it’s unhealthy. But this past weekend, I decided to get back on the baking wagon, and I’m so glad I did!

Every time you go to a doctor’s appointment, what is the first thing that they have you do before you sit down in the exam room? They take your weight. Why are we so focused on weight and ensuring that we are at a “healthy weight”?

How many times have you caught yourself saying, “I shouldn’t eat that, it’s bad for me,” or “I’ve been so good today, I deserve a treat”? It’s like we’ve all been programmed to see food in this black-and-white way, as if what we eat somehow defines our worth. But seriously, when did we start doing this? When did food become something to feel guilty or proud about?

It’s time we talk about something that might make a few people uncomfortable. But honestly, it’s a conversation that’s long overdue. Here it is: the diet industry profits off your insecurity. Yep, I said it. And deep down, I think most of us already know it, but it’s a tough pill to swallow, especially when we’ve spent years—maybe even decades (that’s me!) —chasing after the promises they sell.

As someone who has spent years trying to navigate the complexities of dieting, I’ve come to understand that the costs of chronic dieting extend far beyond the number on the scale. The physical and emotional tolls of constantly trying to lose weight can be overwhelming. Looking back, I don’t know how I survived it all. I am grateful every day for where I am now and how much I have overcome to get to this point in my life.

This past weekend I was watching the US women's gymnastics team flip and soar with grace, and then witnessing the raw power and elegance of the US women's swim team at the Paris Olympics, I was struck by a profound realization: strength and beauty come in so many different forms. These awe-inspiring athletes, each with their unique body types, inspired me to delve into the lessons we can learn about body diversity and strength. Let's explore how these amazing athletes can help us heal our relationship with food and embrace our unique bodies.

As a former competitive athlete, missing a workout was not an option. But if I did, oh the guilt I put on myself was THICK.

Navigating airports in search of bright, colorful, fresh, affordable food is a challenge in US airports. What’s a traveller to do?

Growing up in Canada, strawberry season was usually June - August and the BEST strawberries were the ones that you picked yourself at a local farm.

Hormones like estrogen, progesterone, and testosterone are the conductors of your menstrual cycle. They rise and fall throughout the month, affecting everything from your mood to your metabolism. While these changes are natural, they can sometimes feel overwhelming—especially when cravings hit hard.

What does my body need? What food am I craving? These are just a couple of the questions I ask myself as an Intuitive Eater. My brain is a super computer so why should I ignore it?

It’s one of the most common questions chronic dieters ask when they first hear about intuitive eating. Trust me, I get it. With all the focus on weight and body size in our diet culture, it’s natural to worry. As an intuitive eating counselor and health coach, I want to tackle this concern with care and compassion and help you understand what intuitive eating is truly about.

Welcome back to our series on creating a supportive environment for intuitive eating. In part one we discussed the importance of redefining your food environment at home and cultivating a supportive social circle. In this second part, we’ll focus on practicing self-compassion and additional tips to further support your journey. These practices will help you stay connected to your body, embrace flexibility, and celebrate your progress.

In a world filled with diet culture messages and food rules, embracing intuitive eating can feel like a radical act of self-love and self-care. As a health coach, intuitive eating counselor, and disordered eating survivor, I understand the importance of fostering a supportive environment that nurtures this journey. In this first part of our 2-part series, we’ll explore how to redefine your food environment at home and cultivate a supportive social circle. These foundational steps will help you create a nurturing space that honors your body’s natural cues and fosters a positive relationship with food.

Today, let's dive into a topic that's close to my heart: creating healthy boundaries to protect your food choices. We all face pressures from friends, family, and the media to follow the latest diet trends or eat in a certain way. But the truth is, your eating habits should reflect what’s best for your body and your well-being. Let’s explore how you can set strong, supportive boundaries and stay true to your food choices, no matter what external influences come your way.