How to Boost Your Feel-Good Hormones Without Food


While on a run last week, I listened to a podcast featuring therapist and coach Dr. Cali Estes, who works with all kinds of addicts — drug, alcohol, food, gambling, you name it. She offered up an important reminder:

People who struggle with addiction or compulsive behavior (i.e. emotional eating) have an imbalance of feel-good hormones like serotonin and dopamine in the brain. They seek to spike these hormones with external substances or stimuli. (Hello sugar, caffeine, chewing gum, and the like!)

We all love to feel good, but if you rely heavily on vices for hits of happiness, your natural serotonin levels can drop drastically, leaving you depleted and in need of outside help more than ever before.

In my experience, this physical reaction left me depleted and chronically confused. Over the years, I learned that certain foods and habits make me feel (and act) like a crazy person. So, I began to avoid them. When I managed to abstain from emotional eating, I could feel the physical cleansing of my body, which was wonderful, but my energy levels plummeted.

Painfully low energy, combined with feelings of indifference, numbness, and even depression at times, led me to believe I was depriving myself, despite my moderate plan of eating and exercise.

“Am I being too strict? Should I change my eating style? Am I eating too much meat? Am I eating too many carbs? Maybe I should become a vegan? Should I be more flexible and just ‘let myself eat what I want’ so that I can be like everyone else? What’s wrong with my eating habits? What’s wrong with me?”

These questions would play over and over again in my mind and often trigger an repetitive cycle of obsession, restriction, and bingeing.

In many ways, I was depriving myself, but not because I cut out overeating. I had removed my “drug of choice,” and I didn’t know how to fill the void that was left behind. I didn’t know how to come back to balance without the food.

According to Dr. Estes, an imbalance of serotonin can have a significant mental, emotional, and physical impact on the mind and body — affecting mood, appetite, memory, and learning function.

On the podcast, she shares that when you first “get sober” (aka stop relying on sugar and other comfort foods to soothe your emotions), your serotonin levels are depleted. Boosting your serotonin with healthier activities — like exercise, meditation, breath work, and so on — is essential to lowering your stress and replenishing your feel-good hormones, which then increase your focus and squash your false appetite.

While I completely agree that replacing a binge or obsessive train of thought with a healthy mood-enhancing activity can be extremely helpful, for me, there’s more to the story.

In my experience, exercise and alternative reactions to cravings weren’t enough. When I ran into anything that felt challenging, overwhelming, upsetting, or even exciting, I couldn’t always rely on exercise to relieve me of my obsession. The same feelings would often resurface after I took that walk outside or drink of water. Sometimes, healthier stress relievers didn’t alleviate my compulsive feelings at all. (Can anyone relate?)

At my lowest point, I struggled to get through the day without relying on some form of high. Exercise became my new form of obsession. Once I hit a wall there, I focused all of my time and energy on the pursuit of the cleanest diet. After that, I moved on to yoga and meditation.

Yes, these activities are healthier than bingeing on sugar, but I was still mentally and emotionally out of whack, and my underlying mindset always led me back to square one. I had to dig deeper. I had to figure out what was truly causing my feel-good hormones to disappear. 

As soon as I started to do the deeper work, look within, and shine light on thoughts, emotions, and actions that were actually depleting my energy, I was able to permanently let go of triggers that I didn't even know existed. I was able to literally combat the deep-seated beliefs that were sucking the life out of me.

Once I freed up all of this space, I was able to get crystal clear on what truly feels good and what doesn’t; in relation to how I eat and exercise, but also how I make decisions, how I show up for work, how I treat other people, how I treat myself, and how I perceive myself and the world around me. Talk about a boost of seretonin that transcends a set of squats or a walk in the park!

If you're interested in balancing your feel-good hormones and developing a sustainable healthy and energizing relationship with food and your body, I would love for you to connect with me here for a free consultation. 

Sending you love and lots of seretonin!

Speak Your Truth, Set Yourself (and Others) Free


I didn’t watch the Golden Globes this past Sunday, but on Monday morning, my sister texted me a clip of Oprah Winfrey’s speech, as she accepted the Cecil B. de Mille Award.

“Speaking your truth is the most powerful tool we all have.” - Oprah

While her speech was geared toward women and the current political climate — with several references to the “me too” and “time is up” movements — Oprah’s message, in my opinion, can and should be applied to every aspect of our lives.

This includes our relationship with food and our bodies.

I will be the first to admit that I have always struggled with telling the whole truth. I don’t go around intentionally lying or deceiving others, but I have struggled to be honest with myself — and those I love — when it comes to thoughts and emotions that I consider embarrassing or traits that make me feel less than, separate, or like I’m not enough.

In the past, I frequently chose to hide my flaws, my feelings, and my struggles. I had my mind set. I had to strive for perfection and keep up with the expectations I set for myself. I had no other choice but to push harder, call on my willpower, and hope for a breakthrough that never seemed to come.

For a long time, I managed to “keep up.” But, I would turn to food, or exercising in excess, or obsessing over my next plan of eating (aka diet). I would procrastinate and avoid looking at the truth of my situation at all costs. I would compensate in more ways than one, and it usually involved, or at least ended in, self-sabotaging behavior. On the surface, everything looked “fine.”

The worst part? I didn’t know that I was lying to myself most of the time. I didn’t understand that my attention was diverted. I didn’t realize that I had many lessons to learn that had nothing (yet somehow everything) to do with my crazy relationship with food and my body.

“It’s the insatiable dedication to uncovering the absolute truth that keeps us from turning a blind eye to corruption and injustice.” - Oprah

I only began to understand my truth when I became willing to look at myself and explore my behavior with rigorous honesty. I am now willing to be honest about what works for me and what doesn’t, where I’ve got this and where I need help, where I need structure and where I need to let go of control. It’s a work in progress, but the process brings me incomparable freedom.

My truth is my own and cannot be compared to anyone or anything else. 

At first, this new approach felt very difficult, especially with social media, and the media at large, inundating us with information and influencing how we should act and feel — around food, exercise, our bodies, and everything under the sun. Many outlets have good intentions, but unfortunately, that didn’t change the impact it had on me for years.

Underneath, we are all striving for the same thing, but in this modern world of information overload, it’s easy to feel like our true life experience is wrong, not good enough, or separate — sometimes simply because it doesn’t look like someone else’s curated life on Instagram.

“What I’ve always tried my best to do, whether on television or through film, is to say something about how men and women really behave, to say how we experience shame, how we love, and how we rage, how we fail, how we retreat, persevere, and how we overcome.” - Oprah

With some basic yet life-changing practices, support from incredible people, and connection to a power greater than myself, telling the whole truth began to feel easier and easier. As I shared it with others, imperfection began to feel better and better. I started to notice speaking my truth freed me from obsession, but also allowed others to do the same, which was totally liberating.

Sharing the full extent of my struggle with food and my body, as well as my imperfect reality, deepened my relationship with my boyfriend, family, friends, and clients — for real. In some cases, speaking up directly influenced friends and clients to open up about their deepest struggles and begin to change their ways. They were no longer alone. And the ripple effect continues. 

“I’ve interviewed and portrayed people who’ve withstood some of the ugliest things life can throw at you, but the one quality all of them seem to share is an ability to maintain hope for a brighter morning, even during our darkest nights.” - Oprah

For me, this is what life is all about. Speaking my truth has allowed me to find freedom from food, diet, and exercise obsession, but it has also allowed me to live with authenticity, integrity, and much more joy. 

If you're ready to take a deeper look at your food and body struggles, uncover your truth, and find freedom, I would love nothing more than to connect with you here.

Sending you so much love!

How I Learned to Listen to My Body

“How on earth do I listen to my body?”

I can’t tell you how many times I asked myself this question when seeking a solution to my eating struggle. I thought, “When I listen to my body, it tells me to eat. Period. If I don’t control it, at least to some degree, I'm almost guaranteed to overeat.”

I was stuck. On one hand, I learned the hard way that I shouldn't restrict myself. I learned that self-love, not self-punishment, is the answer. On the other, I had been an emotional eater for my entire life and was still struggling to listen to my body’s signals and find an approach to eating that felt right for me.

Backstory: I spent several years in my early twenties under-eating and overexercising as a means to control my addiction to food. When I hit a wall and realized I had to stop sabotaging myself and my body, I set off on a transformative path. I changed my ways and learned a wild amount of information about whole foods, mindful eating, moderate exercise, yoga, meditation, holistic healing, and my place amidst it all.

Yet those years of searching also caused me more confusion. Over time, as I loosened up, I began to demonize most forms of structure, associating them with my old restrictive ways. And I was so inundated with information about dieting vs. food freedom, restriction vs. allowance, portion control vs. intuitive eating, paleo vs. vegan, and the like, I wanted to give up my attempts at striking a balance altogether. I thought, “If I need structure, then I have failed at listening to my intuition.” 

Now, I realize that, for me, quite the opposite is true. After years of practicing listening to myself - and committing to slow down enough to hear myself - I learned that I have to play to my strengths, and no one else’s. I have to be me. Structure has always been a strong suit of mine. In the past, my discipline turned self-destructive, but that extreme behavior cropped up because I didn't know how to address the underlying causes of my craziness. The concept of structure itself was not to blame.

When I began to define healthy boundaries and structure for myself - creating my own guide to follow, developing tools, and committing to practices that completely changed the way I perceive and approach food and exercise - I set the stage for a deep and clear connection to my body, mind, and spirit.

We have to acknowledge which actions support our connection to ourselves, our highest potential, and which actions take us away from it. We have the power to create our own lives, but we have to take the time to learn how to listen to our inner teacher and to walk a path that supports us - which looks different for each person.

Take time to listen to yourself. Allow yourself the time and space to step back and make decisions (around food, exercise, and everything else in your life) based on your experience; based on what works for you and what doesn’t; based on universal wisdom you've gained; based on how your body, mind, and spirit feel - past and present.

Structure that supports your ability to connect with your food, your body, and yourself is the path to freedom.

I teach practices and tools that allow you to learn how to listen to yourself, find freedom from obsession, and create a sustainable, healthy, and loving relationship with food and your body. When you’re aligned with yourself, nothing can get in your way of feeling great, fulfilling your purpose, and being at ease in this world.

You can find the balance you desire within you. And I’m here to help. I invite you to connect with me here for a free session.

Sending you love and light!

How Snacking Can Cloud Your Judgment

It’s just a handful of cashews, right? 

In my final stint of emotional eating, I convinced myself that I could snack throughout the day “when I needed the energy,” as long as the foods were “healthy.” I would grab nuts, fruit, veggies, hummus, or whatever else I considered to be in the “allowed” category. 

My justification: “Hey, I’m not eating sugar or gluten or dairy or processed foods like everyone else. I can totally eat this when I need a little boost.”

I am not saying that having a snack when you’re hungry is wrong. I am not saying that eating any of the above-mentioned foods is wrong. What I am saying is that I was lying to myself.

As someone who has struggled with food for my entire life, I was ignoring the real problem: I have a tendency to eat, even when I’m not hungry, to numb, avoid, or “get through” my feelings. 

Emotional eating does not have to manifest as a junk food binge. “Healthy” snacking (even without going “overboard”) was serving the same purpose for me. It was “helping” me get through the day. It was preventing me from processing my emotions and moving on. It was keeping me stuck in a place where I felt uncomfortably attached to food.

Even after I fully understood that my issues weren’t so much about the food, I still continued to justify "healthy" snacking as a way to keep my energy up and avoid doing the real work, the work that would help me learn to not only handle my life, but thrive in it. Snacking kept me in denial of my fear to change.

On the flip side, I didn’t want to restrict myself. After years of “successful” dieting, and the mental and emotional shutdown that came along with it, I knew forcing myself to eat a certain way wasn’t the answer either. Even worse, I thought creating any kind of structure for myself was a complete failure in mindful and intuitive eating — the gateway to freedom!

I thought to myself, “I should know when to start and stop eating! I should be able to have a snack when I need it! What’s wrong with me?”

It’s quite a conundrum that so many of us face. I didn’t want to keep overeating because I knew it was holding me back, yet I didn’t want to force myself to eat less or in a certain way because that would be giving up

After what felt like lifetimes of exploring every possible way to achieve food freedom, I finally found my own gateway. I realized that snacking, with nearly zero structure to my eating, even when only consuming whole healthy foods and attempting to eat mindfully, was clouding my judgment. 

I am not saying that I never have a snack when I'm hungry. But, I know myself. I accept myself. I continue to more deeply understand what works for me and what doesn't. And I know the freedom, clarity, and creativity that I feel within healthy self-boundaries.

Bonus: Cutting out snacking makes mindful eating way - and I mean way - easier! Now, I can enjoy (most of) my meals with gratitude and grace. I am able to eat slowly and chew thoroughly. I know when I'm hungry and when I'm full (most of the time). It almost feels like magic.

While my snacking revelation definitely helped me break through a big block, it's only one piece to my food freedom puzzle. And we each have our own obstacles to overcome. In order to build a sustainable, healthy, and loving relationship with food, you need to be willing to do the deeper work and find out what's true for you. 

If you're ready to get crystal clear about what food freedom means to you and receive the necessary tools and support to create it in your life, I invite you to connect with me here.

Sending you so much love!


Letting Go of Old Eating Patterns

We’re taught that the only thing constant is change. And we crave that change. Yet, it somehow feels easier to stay stuck in old eating patterns that no longer serve us.

Even with a strong desire to change, many of us continue on the same cycle for years and years and years — mindlessly overeating, intentionally undereating, obsessively controlling, permitting ourselves to use food as a drug when we’re not hungry, restricting even when our stomachs are growling, or bouncing from one uncomfortable behavior to the next.

We repeat tired experiments in an attempt to break free, but experience similar results, and fall right back into the old rhythm. It’s frustrating, to say the least. Consciously or unconsciously, we hold ourselves back, in a place where we feel safe, because we can predict what’s going to happen (even if it's not pretty!).

When we’re in this place, we’re denying our intuition, creativity, and the flow of the universe in which we live. When we’re disconnected from ourselves (and our bodies) and out of alignment with what we actually want and need, we end up suffering.

And when we suffer, we seek outside solutions, often in the form of a new diet or way of eating, or we simply promise ourselves to get “back on track” with whatever form of control worked for periods of time in the past. We call on our willpower and cross our fingers that the new plan will stick this time around and we’ll miraculously feel better about ourselves. 

With this approach, we often end up back where we started. Even when the outcomes are different, even if we’ve “totally changed” the way we eat, the reality we desire still feels out of reach. And the harder we try to let go, the more we fuel the fire of obsession. 

The truth is, choosing to “let go” alone will not heal your relationship with food. We’ve all tried this. We continue to hold onto familiar habits in some way, shape, or form because we haven’t experienced something greater - an approach to connecting with ourselves, others, our goals, and the world around us. 

The ego (fear-based mind) wants to stay right where it is. It believes there’s benefit to sticking with the same routine. It’s the voice in your head saying, “Even though dieting hasn’t worked in the past, maybe it will this time!” The ego serves to protect us from danger, after all. But, that doesn’t mean it’s always right.

When we’re shown a new way, a new way to approach food, our bodies, and everything else that creates our experience in this world, we can take our power back from the addiction that once had a hold on us. Letting go then becomes a more natural process. 

Rather than seeing letting go as something you must do, why not work on shifting your perspective to a place, where you truly look at things differently - where you see yourself, your body, and the world, in a new light - in order for things to change?

How can you develop this new perspective? By committing to practices and making choices that expand your understanding and give you a new awareness of yourself. In this newfound view, you can see why and how you do the things you do, which makes it easier to take it easy on yourself and allow the natural flow of positive change to take place.

So, as you develop as a human on this planet of ours, learn to connect with yourself, and start to become the person you want to be, the letting go happens to you. This miracle is available to anyone and everyone who chooses to take a new path that leads to greater awareness and understanding of who they are.

To those of you who continue to feel stuck in the cycle of diet vs. binge, control vs. crazy, allowed vs. forbidden: There is something within you that’s stuck in the old pattern, the old conditioning.

In order to see different results, we have to be open to a new perspective, a new way of approaching life. You have to make yourself and your growth a priority each day, and never give up. 

Just because you haven’t figured it out yet, doesn’t make it any less available to you.

If you’re ready to take a new approach in your relationship with food, your body, and most importantly, yourself, I invite you to connect with me here.

Sending you a big hug!

Upset? Angry? Lost? Breathe Long and Deep

"When you are upset, when you are not contained and you are feeling very bad, just take a long deep breath. It will not take more than a minute and a half for you to be content." - Yogi Bhajan

While a minute and a half of breathing may not be enough to ease the grief that many people feel today, here's a reminder to give it a go. Not just today. Everyday. 

We have the power to breathe. We have the power to love. We have the power of our own presence in this moment. We have the power to choose how we act and react, no matter what our circumstances.

Simple Instructions for Long Deep Breathing:

  1. Straighten and elongate your spine, whether you’re sitting or standing.
  2. Inhale slowly, moving your belly outward. As you do so, you’re automatically drawing your diaphragm down.
  3. Then, exhale slowly, moving your belly in, bringing your navel back to the base of your spine, which pushes your diaphragm up and the air out of the bottom of your lungs. 
  4. As you begin to feel comfortable, increase your inhale and exhale to each last 3 seconds long. Then, try 5, 10, 15, 20 seconds. Slow down your breath. Slow down your mind.

I’ll leave you with another set of wise words from Yogi Bhajan, master of Kundalini Yoga and meditation, who brought the beautiful technology from India to the United States:

“Those who understand life and love have endurance. They do not act childish, and they do not act passionate and entangle themselves in commotion and neurosis. Their words are like jewels and they are conscious like the brightness of God, and their strength is like Infinity. These are the people who really are the beloveds of God, and they enjoy love as the last chance of life.

Otherwise, Maya is so bewitching, people forget their reality and they forget so badly, that at the last day, they can’t remember why they didn’t prepare for the last day. You prepare in your life for tomorrow. There is no tomorrow. Every tomorrow shall become today to face you, and today you always face. But the day you start preparing for that last day by reminding yourself, ‘When I quit the planet, what legacy am I going to leave behind? And what link shall I have with Infinity’ — then you are liberated.” 

How to Eat With Intention: Interview With Author and Meditation and Wellness Teacher Cassandra Bodzak

I was recently lucky enough to connect with my new friend Cassandra Bodzak, meditation and wellness teacher and author of the new book Eat With Intention: Recipes and Meditations for a Life that Lights You Up!, out November 15.

Cassandra struggled for years with unhealthy dieting, stomach pains, and food allergies. It was only when she began to listen to her body, connect more deeply with her intuition, and ultimately, both eat and live with intention that she transformed her life. 

She believes our “Wellbeing Trifecta” — food, meditation, and self-care — lays the foundation for bringing peace and balance to every area of our lives. If you’re ready to start bringing more intention to your eating all that you do  please check out this interview and consider picking up Cassandra’s book in next month!

What were your biggest struggles with food and your body before you began your healing journey described in your new book?

For me, it was always about not feeling skinny enough. From an early age (we're talking like kindergarten here), I got it in my head that I was overweight and spent all my energy trying to get smaller. As I got older, that manifested into yo-yo dieting, overexercising, taking all different weight loss pills, and being chronically unhappy in my own skin.

How did meditation and other mindful practices help you heal your relationship with food and your body?

Mindfulness practices like taking a body inventory and focusing on my gratitude for each part of my body and it's miraculous job really helped shift my relationship with my body. I learned to care for, respect, and nourish my body, instead of feeling like I was waging a war against. Meditation, in general, is very helpful for releasing any sort of dis-ordered, compulsive, or plain old 'fear-based' thought patterns because it allows you to connect to the truth of who you are which is far beyond any of those thoughts. Daily meditation also gives you what I refer to as "the miracle moment" or those few seconds before you are about to go down that road (towards the thoughts and behaviors that are harming you) so that you can see what's going on and consciously choose again. Through a regular practice of meditation and checking in with my body, I'm also able to use my body to tap into my inner guidance as well as connect to what my body specifically needs to feel and operate at it's best.

What is the Food Mood Journal? Why does it play such an important role in creating sustainable change in one's eating habits?

A food-mood journal is a log where you write down what you eat every day and how you feel during and after you are eating it. It's not about changing your habits or choices, it's just about seeing with your own eyes where you are operating on auto-pilot and what foods you're eating that might not be serving you. Keeping a food-mood journal is so transformative for people because it not only forces you to be more conscious about your food choices but it also puts the power back with you to start making the associations between your actions and their results. So many of us don't even realize that it isn't normal to be tired, foggy, or uncomfortable after meals or which foods we reach for when we're stressed out. When you write it out for a few weeks, you can really see it for yourself.

What does eating with intention mean to you? 

Eating with intention means having a continuous loving conversation with and deep respect for your body as well as a free-flowing creative relationship with your nourishment. It's flexible, it's fun and it's empowering. Eating with intention is showing up each day, checking in, and seeing what your beautiful god-pod want's to be fueled with, how it wants to move and what's going to make it feel and work it's best. And then honoring that and listening.

How does this practice support your intentions in all areas of your life?

I truly believe our "Wellbeing Trifecta" of food, meditation and self-care lay the foundation for how we show up for everything else in our life. Our body is a beautiful channel for great work in the world and if we aren't properly nourishing it, we disconnected from what it truly needs and we are not giving it the rest and care it needs, then we have totally severed a massive connection to the inner guidance we all need to live our best life. Meditation is incredibly powerful and can be amplified or muffled by our instrument (our body) just as food and self-care are important but meditation really allows us to sink in even deeper and connect to our truth. We need all three, we need to take care of our foundation if we want to truly feel lit up and alive.

What advice do you have for women who are still struggling and feel like they've tried every dietary theory out there? 

Take your power back! That’s my message with Eat With Intention. Let's stop giving our power away to every expert in the trendiest fitness magazines or on Instagram. Let's tune back in to OUR OWN divine wisdom because that is the only place you will find the answers that work for you. Nothing has worked before because they were never aligned, because you weren't listening and mostly likely because you weren't coming at it from a place of deep love, respect and care let's be honest  you were fighting your body. "Eat with Intention" is about releasing everything you've heard before and finally asking your ultimate resource: YOUR BODY. These tools are for you to reconnect and start a loving conversation that will go on for the rest of your days on this planet.

If you're ready to hit the ground running, take your power back from food, and start living with intention in all areas of your life, I highly recommend we connect here.

And if you live in New York City, I invite you to my upcoming mindful eating workshop on October 22, where we'll practice yoga, meditation, tuning into our body's unique wisdom, and eating with awareness and grace. I'll share easy tools that you can start using right away. I would love to see you there.

How Comparison Blocks You From Food and Body Freedom

When I first committed to taking a new approach to food, exercise, and my body, I knew I wanted to do things differently. I knew that another diet, protocol, cleanse, or shortcut would not bring me the freedom I was seeking.

So, I set out on a new path and changed the way I think and feel about food, my body, and myself, using the tools I now teach my clients. I quickly started to see the life-changing benefits of addressing the root cause of my struggle, doing the deeper work, breaking through limiting beliefs, and aligning my thoughts and actions with my desires. 

But many days, I would wake up feeling empowered and set my intentions to eat, move, and think in a new light, only to hit a crippling roadblock that had the power to throw me into a downward spiral. I would fall down the slippery slope of comparing myself to others.

I would come across someone who appeared to have everything I wanted and almost immediately feel bad about myself. You won’t be surprised that the majority of my comparison, jealousy, and resulting anxiety was generated by the Internet and social media. 

I followed all of my friends and idols who drank green juice, mastered yoga poses, ran marathons, cooked delicious meals, traveled the world, built thriving businesses, spoke eloquently, and just oozed self-love. I know I'm not alone in falling prey to this addiction.

None of my progress mattered when I saw someone else who had "more." I justified my behavior by saying I needed inspiration and to be in-the-know. While we all need inspiration and education, I too often ended up wading around in jealousy, disconnecting from myself, and wasting a ton of time worrying about whether or not I would ever live up to the success of others.

My ego (aka fear-based mind) would pipe up and tell me that there’s no way I was good enough to achieve what they had already accomplished. I would scroll through Instagram and Facebook, read newsletters, blogs, and articles, and wish I was where they were. I obsessed over the filtered and edited versions of their lives and thought to myself, “I’m never going to have that” or “How could I possibly do what they do?”

This energy only detracted me from that which I desired. I knew I had to break the self-destructive habit. I had to learn this lesson: 

Comparison is the voice of the ego, always working to keep you in a place of fear. No matter where you are on your journey, comparing yourself to others will only slow you down.

When you let comparison take over, the ego can easily sneak in and fill your mind with thoughts of negativity and fear, which lead you to believe that you are separate from those around you, those you admire, and everything that you wish for yourself and your relationship with food and your body.

If comparing yourself to others is sucking your energy and slowing you down, consider taking these steps to break the habit, shift your perception, and move forward:

  • Raise your awareness. Become the observer of your thoughts. Notice when your ego leads you to believe your body and relationship with food is lacking. Believing in these thought patterns is what keeps you stuck in the problem. Call them out consistently. Shrink them down. This practice will lead you to a point where you can release your limiting beliefs about food and your body that are holding you back.
  • Catch yourself in the act and change your thoughts. When you notice negative comparing thoughts come up, say to yourself: “I am determined to see this differently.” Choose to shift into positivity. Reach out and compliment that person, and then consciously move on. Instead of looking at the greatness in others and feeling bad about yourself, look at the greatness in others and say to yourself: "The light I see in others is a reflection of the light in me."
  • Act as if you're already there. Notice the qualities and habits of others that attract you, and then act as if they are already a part of your character. Find their confidence in your own actions. Watch what they’re doing and mimic what seems to work for them. This could mean making yourself a beautiful meal, going for a hike, signing up for a new class, or simply changing your attitude. Don't allow yourself to stay stuck in self-pity and negativity. Take action.
  • Lean into love and gratitude. Remember that your connection to yourself and your intuition is your greatest asset. Leaning into self-love and gratitude for what you do have will strengthen this nourishing force inside of you. Comparing yourself to others will keep you separated from it. When you feel jealous or unworthy, an easy first step is to make a list of as many things as you can that you're grateful for right at that moment.

When I stopped comparing myself to others and started training my mind to focus on the positive, that's when it began to grow in my life. My commitment to building a deep loving connection to my highest self began to reflect in my connection to food and my body. This is the deeper work that will lead you to sustainable transformation.

If you’re ready to stop comparing yourself to others, strengthen your connection to your intuition, and finally heal your relationship with food and your body, I would love to connect with you here.

Sending you love and light!

What Energy Do You Bring to Your Food?

My relationship with food has had its ups and downs, to say the least. But I’m grateful for the rocky road that led me to where I am today, because it's taught me fundamental lessons about myself and my life that I would not trade for the world.

One lesson that changed the game for me: The energy you bring to your food is a reflection of what you're feeling within. 

At a very young age, I found comfort in food when I was lonely. I woke up early, snuck snacks from the kitchen before my parents got out of bed, and shoved the wrappers in between the couch cushions. In my teens, I stayed up late and secretly binged to numb the pain of having few friends and feeling like an outsider at school. No amount of food was ever enough to fill the void.

In my 20s, I was fed up with my body and weight loss obsession took hold. Over the course of a few years, I lost over 40 pounds, ran a marathon, cut out sugar, dairy, gluten, soy, grains, and preservatives, and ate an organic whole foods diet. While I gained superficial confidence, no way of eating or exercising ever made me feel whole. So I pushed myself harder and grasped for more control.

Whether I was mindlessly eating or strictly following a diet, I was constantly trying to avoid or control feelings that I didn’t want to feel. 

I kept searching for something outside of myself that would fill me up and bring me peace of mind and body, but nothing worked. Over time, I began to approach most food - even the healthiest of vegetables - with fear, anxiety, shame, guilt, self-deprecation, or a mixture of negative emotions - whether I knew it or not.

I reached a point where I no longer wanted to control food and my body. I knew I had to let go, but didn't know how to stop. I feared gaining weight, but also feared restriction. I didn't know how to accept or listen to my body. I didn't know how to change my ways without swinging back to the other far end of the spectrum where I would overeat. 

The lesson I needed to learn: No matter what type of relationship you have with food, it's a direct correlation to your relationship with yourself, the world, and your life. If your self-esteem, safety, security, or purpose are out of alignment in any way, your eating habits are going to be too. 

It took me a long time to learn, and even longer to accept, but I finally realized that I needed to look at the energy I was bringing to my food, in order to understand and ultimately address the root causes of my disordered eating. Once I accepted this was the path I needed to take, everything began to shift.

To begin shifting your relationship with food, look within and ask yourself:

  • What energy am I bringing to my food? (Controlling, rushed, fearful, mindless?)
  • If I'm mindlessly eating, what feelings am I trying to avoid? (Pain, loneliness?
  • If I'm controlling my food, what feelings am I trying to control? (Fear, stress?)

When you avoid, control, and restrict, you block your connection with your intuition and your body's innate wisdom, which blocks sustainable healing. In order to create permanent change, you must practice raising your awareness, get passionately curious, and address the energy at the root of your eating struggles.

Good news: As a complement to the deeper practice, you can jumpstart your shift by proactively bringing positive and loving energy to your food. Experience what it's like to be present. Use mealtime as an opportunity to practice how you want to act and who you want to be.

What do you want to bring to the table? If you feel called to learn more about how you can increase the energy you give and get from your food, I’m excited to share that I will be hosting a FREE workshop at WeWork Soho South in Manhattan on Wednesday, September 7, 2016, 6-7:30pm.

And if you're ready to dive in, do the deeper work, and transform your relationship with food, your body, and yourself, I highly recommend you connect with me here.

Sending you love and light!


We Are How We Eat: Why Mindful Eating Is Worth Your Time

We’ve all heard the saying: “We are what we eat.” 

Of course, there’s truth to this statement. There’s a reason why we feel better when we eat fruits, vegetables, and whole foods and worse when we eat junk. Everything we eat and drink directly affects our cells, which need specific vitamins and minerals to function. These cells are grouped together as tissues and then organs that compose our bodies and sustain our lives. We need nutrient-rich food to stay healthy and energized.

But at my recent mindful eating workshop, I set out to show everyone: “We are how we eat." 

When I struggled with disordered eating, I ate “perfectly.” Every single one of my meals included vegetables, fruits, lean protein, and/or healthy fats. I took supplements to make up for any deficiencies. I avoided sugar, gluten, dairy, soy, and processed foods.

I bought organic and local as much as possible. I picked up superfoods at every trendy health food store and juice joint in Manhattan. I ate probiotic-rich fermented veggies and drank bone broth to strengthen my gut. I stayed hydrated. I watched my portions. I tried my best to eat three meals at approximately the same time each day.

And yet, I was left wanting. No matter what or how much I ate, I always felt hungry. No food seemed to give me the energy I desired. I was exhausted. My digestion was a mess. My menstrual cycle was nowhere to be found. I felt like it was nearly impossible to concentrate on anything other than food and my body.

So, I continued to search for a way of eating and exercising that would solve my problem. I constantly asked myself: 

“What am I missing?”

“What am I doing wrong?”

“Why are so many other health-conscious people bursting with energy and excitement, while I’m confused, anxious, and overwhelmed?”

At the time, I didn’t realize what I was missing. I didn’t realize that my mind was so consumed with worry over whether or not I was eating the right foods and how they were going to affect my body that it left no room for gratitude, enjoyment, curiosity, or understanding.

I approached every meal in fear (whether I knew it or not). I didn't want to gain weight. I didn't want to fall back into old unhealthy patterns. Stuck in my own head, I completely removed myself from the actual experience of eating. My mind was disconnected from my body. 

As I ate my nutritious meals quickly and anxiously, I didn’t notice the swarm of fearful, stress-inducing thoughts flying through my mind. It took me a long time to acknowledge what was really happening, and even longer to understand its negative impact on my body. 

I studied the physical and psychological benefits of mindful eating and put techniques into practice. Not only did I experience an instant improvement in my digestion, energy, mood, and body composition, I also became more present, focused, productive, and graceful in other areas of my life. 

Our thoughts and feelings impact our bodies on a cellular level, just as much as the food we eat.

Science shows that chronic stress can halt digestion, disrupt hormones, damage the immune system, raise blood pressure, and even shorten life expectancy. When our sympathetic "fight or flight" nervous system is buzzing in the background, our bodies are constantly under attack, so our biological resources are allocated to relieve the pressure.

On the flip side, positive thoughts of joy, gratitude, and forgiveness are proven to ignite the parasympathetic nervous system, responsible for the body’s “rest and digest” activities like sexual arousal, muscle and tissue repair, fuel storage (increased insulin activity), salivation, digestion, detoxification, resistance to infection, and waste elimination.

Moral of the story: In addition to eating nutrient-rich food, we quite literally need positive, loving, and empowering thoughts to foster health and vitality. 

Here are three ways to start eating mindfully now:

  1. Show gratitude. Expressing gratitude before you eat helps you to slow down, center yourself, appreciate the food you've been given, acknowledge what you're putting into your body, and activate the balanced mind-body connection needed for optimal digestion, nutrient absorption, and metabolism. As a bonus, take a deep breathe of gratitude before each bite.
  2. Chew. Chewing your food thoroughly (ideally until liquid) prolongs your eating experience, elevates your senses, enhances the communication between your brain and organs, and releases saliva with a special digestive enzyme not found anywhere else in the digestive tract. As Kundalini Yoga master Yogi Bhajan would always say: "Chew well. Your stomach has no teeth."
  3. Have a conversation with yourself. While you're chewing your food and continuing to breathe, stay present with your thoughts and take back your power. Recite the internal mantra: "I'm nourishing myself with..." Proactively connecting with this intention throughout your meal will support you in slowing down, chewing thoroughly, enjoying the experience, and stopping when you're satisfied.

If you already know these tips, but can't seem to consistently put them into practice, I highly recommend we connect here.

If you feel called to learn the full spectrum of mindful eating techniques and how to tune into your body's unique hungry and fullness signals, please join me at one of my upcoming mindful eating and meditation workshops. I would love to see you there.

Sending you love and light!