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It is a loaded, trending topic these days.... Nutrition in Middle Age. My own generation is venturing in and through their 40s right now. A large part of my own social The basic guidelines for nutrition for middle-aged women aren't' that different than the guidelines for good nutrition in general. media feed seems to be overrun by ads for perimenopause, menopause, and nutrition and fitness in mid-life. Like any trending topic that makes it into the realm of influencer culture

I was listening to a podcast by Eva Beronius, whose work largely encompasses relational healing and health. In it, she referred to Nathaniel Branden PhD's book, Six Pillars of Self-Esteem. And I thought, "My god, this relates to all areas of life." If you feel your body, diet, and nutritional self-esteem has taken a hit, this is for you. Many women feel poorly about their body or eating habits either due to painful cycles like overeating, binge eating, food fixations/obsessio

A few eating psychology principles can help dissolve patterns of overeating. Among the many eating grievances clients share, overeating is high on the list (alongside binge eating, chronic dieting, GI issues, and forgetting to eat/plan meals). Overeating, at its essence, is eating beyond the point of the body's signal of satiation. The problem is that many, many of us have been domesticated in such a way that we are disconnected from any subtle sensations in the body, so we'r

This week I'm back from co-teaching an annual 5-Day Summer Intensive I teach alongside Jungian and clinical psychologist, C. Michael Smith, PhD and L-3 Internal Family Systems practitioner, Aion Farvahar, PhD. We've been doing this for four or five years now. It's a labor of love and generally a deep and powerful time together where we can step away from culture, social personas can drop, and we can explore what it is to open our hearts to the places the love isn't flowing.

A number of my clients have been sharing feelings of frustration and self-judgment as they navigate the intersection between hot weather, the increase in cookouts and rich foods and drinks, and feeling bloated and less-than-100% with body image, and then needing to venture out with weather-appropriate clothes like shorts and tank tops. Self-judgement, self-attack, and frustration can quickly take up residence in the mind. We all can fall into patterns of self-judgment whe

Since 2009, I've asked clients the question, "If you were not trying to manipulate your diet or body in any way, do you know what your natural healthy body weight is?" And time after time, after a long pause, many women quizzically respond, "no." Or, "No, I've been trying to manipulate my body for as long as I remember." Or, "I started trying to control my eating since puberty or young adulthood, so I have no clue where I'd actually be." What we learned from our youth Often,

Many people have idealistic sides of them that dream of home-grown produce from a backyard garden, have a savvy sense of plants and herbs, and regularly ingest anti-cancer compounds from food, enjoying a healthy and vibrant body as a natural consequence. These are wonderful things to strive for! And idealism of does not account for the day-to-day, step-by-step human process of learning and integrating new habits. In other words, expecting this lifestyle to bloom overnight, se

For many clients interested in health, body weight composition, and their relationship with food, the word "sugar" does not land as a morally neutral food, but one divided by differing views on health and well-being. "Sugar creates harmful gylcation in the body" "Sugar contributes to a host of inflammatory responses in the body" "An excess of sugar could contribute to candida-related symptoms" "Sugar is one of life's pleasure's and, when thoughtfully included, can increase on

When I was in college getting my undergraduate degree I was a group fitness instructor (something I was very proud of as one of the higher paid campus jobs, as broke student). My long-time friend, Angie, and I earned our certifications to teach our freshman year. We taught as many classes as we could. Cardio Kickboxing, Ab Lab, The Grind (a la MTV's The Grind dance workout), Butts and Guts... We were an ambitious pair with upbeat, can-do spirits. At the time I was also str

Many clients come into this work, not really knowing how much power this belief has on them: "Something is wrong with me." They often ALSO don't realize how powerfully a part of them is determined to fix themselves. (This drives the years-long quests to find the perfect diet, reach the perfect weight, find the When we operate from fixing, there is no legitimate healing. perfect workout program, or invest an incredible amount of energy into diet, calories, and food rules

Changing one's diet for the better can bring feelings of excitement. One only need imagine six months from now, healthier habits in place and reaping the benefits: improved energy, better digestion, clothes fitting well, skin improvements, increased confidence... So why is it that some people manage to maintain improved eating habits long-term, while Diet changes that stick requires enjoyment, emotional intelligence, and realistic expectations. others are perpetually swinging

How does a woman define what a "good" relationship with food is? And how does she measure whether or not she's arrived there? Generally, women are aware of when they don't have a great relationship with food because they might have obvious struggles (or more subtle struggles), like chronic overeating, heavily restricted eating, binge eating, general dietary neglect, or leisure time spent ruminating over diets and diet protocols. They might also have psychological hang-ups aro

Binge eating is one of the more frustrating and demoralizing eating habits, rarely discussed with loved ones often due to feelings of embarrassment or shame. I recall a client telling me the closest she got to revealing her binge eating habit was with her running friends, jokingly "confessing" to "stuffing herself with cookies" the night before and needing the run. Though there are two types of binges: 1.) Objective Binge: The most commonly associated binge which includes an

It's frustrating. You sit down to have something of a sensible dinner, and next thing you know, you find yourself reaching for seconds your meal, and grazing on treats through the evening, Emotional eating is a teacher, inviting us to wake up and continue our self-development. even though you're not hungry. Or you perhaps you successfully eat your sensible dinner, then at some point in the evening, even though you swore you wouldn't, you find yourself scouring the pantry or

If you're identify as a Highly Sensitive Person or Empath, you know what it feels like to be feel deeply at peace near the water, in the forest, listening to moving music, or the sense of loving calm of being with grounded people that really get you. You also likely know what its like to feel the dissonance of too much external stimulation or being around aggressive, passive aggressive, or unkind energies. Sensitive people attune to and mirror resonant experiences in their bo

How does a women really know if she is (still) struggling with eating? You and I both know that there is a vast spectrum that lies between healthy, empowered eater and full blown eating disorder. You don't need to be eating 500 calories a day or be binge eating every night to "qualify" as having a complicated relationship with food. Many women feel "okay" about their eating, but still: Research diet plans online somewhat compulsively Feel shame or anxiety about their body

If you've been struggling with chronic bloating, you know the discomfort: tight clothes, that "unsettled" intestinal feeling, the classic distention that feels so uncomfortable, or the feeling of food just sitting in your belly. Digestive challenges are some of the more elusive symptoms to manage and improve due to wide-ranging variables that impact the gut. The gut is considered the "second brain" and contains a vast network of neurons that manage digestion as communicate wi

In my professional experience, binge eating is one of the most frustrating and shame-inducing habits on the eating spectrum. It goes beyond simply "overeating" in its volume of food, intensity, urgency, and often, its cause. Binge eating episodes can vary a bit from person to person, however, there are certain identifying characteristics. Did I just binge eat? Urgency: Many experience a sense of "the blinders going on," and a strong sense eating must happen right now. Some o

Many of the women I work with report a time in their younger years, whether in high school or college, that they struggled with restrictive eating, binge eating, compulsive exercise, purging, or some combination of these. One woman I recently worked with recalls running 5-10 miles each day, even when sick or tired. Another recalls trying to eat 1000-1200 calories a day, then falling into patterns of painful binge eating episodes. Research indicates that 10-30% of college-age

Many people have the nutritional goal of eating only when they’re hungry and never turning to food for any other reason. "I only want to view food as fuel" -- sound familiar? As admirable as this sounds, you and I both know this isn’t as realistic as one might hope. Many of us ask food to do several jobs for us (outside of fueling the body). This can feel stressful for people that are trying to get their eating “in order,” but remember, human beings have needs. And it feels