5 Steps to Stick to Your Healthy Diet in Someone Else’s Home

Jill was afraid to discuss her new dietary needs with her family for the first time.

Actually…she was terrified.

Jill has struggled with her weight all her life, a fact that her family reminds her of every time she sees them. Her slender sister—a self-appointed weight loss expert—lectures Jill endlessly about what she should be doing to lose weight. Then her mother chimes in, expressing “concern” about her weight, while her dad remains silent. Jill sits there frozen, waiting for it to end.

And when it does, her mother plops a carby treat on Jill’s plate and responds with hurt if she doesn’t eat it.

It’s a mixed message—one that she’s been getting her whole life.

And now…in just a week…she will travel with her sister to Atlanta for Thanksgiving with their parents.

As she thinks about it, her brain whirls with worst-case scenarios. But after all the progress she’s made with healthy eating…and feeling in control…she doesn’t want to stop now!

She asks herself, “What if I fall into bad habits again? What if I start eating carbs and can’t stop? What if I start feeling the way I used to? I don’t want that.”

And neither do you.

Discover More

3 Tricks for Escaping the Halloween Candy Trap

And 23 Halloween Treat Alternatives

Are you freaking out because Halloween marks the beginning of the weight gain season?

Are you haunted by memories of buying candy for the kids and then eating it well before October 31st

Then returning to the store to replace it…

Only to have the exact same thing happen all over again?

Maybe it’s already happened this year.  Let me reassure you, you aren’t the only one to tell this story.

Discover More

The 5 Antidotes to Weight-Related Shame

Developed in collaboration with Cynthia Benge, psychotherapist and shame resiliency trainer.

(Don’t miss the two resources I created for you – The Weight Blueprint, Build Your Support Team – you can get below!)

Have you ever held back or said no to an opportunity, experience, or even a simple joy of life because of your weight?

If so, I’d like to give you the five antidotes to weight-related shame, so you can get your life back on track!


View the full infographic at the end of this post!


If you’ve struggled with weight, you’ve probably felt that tangled mix of emotions that can often come with it—embarassment, fear, inadequacy, failure, shame.

It comes from the people around us. It comes from the media, our doctors, our culture, and sometimes even from within…

It should be easy, right? Eat less, exercise more. We wonder what is wrong with us and think, “Why can’t I be like them?”

Let me reassure you:  It’s not your fault.

It’s time to stop letting yourself or anyone else shame you or define who you are based on your weight. There are 5 key antidotes to weight-related shame and I’m going to share each one with you.

Discover More

Ditch the Resolution! A Practice for Making Real Progress with Your Weight & Health Goals

Watching our own New Year’s resolutions fizzle out is, to put it lightly, not fun.

As we reach January, we feel the freshness of a new year, filled with possibilities. As we do, we may be filled with hope or dread—or both. But we have hope!

Then the weeks go by and we skip our New Year’s resolutions here, make an exception there, find an excuse there, and before we know it we are so far off the bandwagon we give up.

It’s tough! Only 1 out of 8 people follow through on their New Year’s resolutions for any period of time. Even less last a year or longer.

The truth is, we’re tough on ourselves. We never even see the progress we’ve made year to year, or even month to month.

Progress is the goal of those who succeed. Small, realistic steps are how you summit mountains, and come out the other side a new person.


Rather than jumping into setting resolutions and goals, I recommend that you first take some time for reflection. Start your new year by looking back at the old year.Discover More

Resisting the Doughnut While Flying

Healthy traveling for weight loss when flyingWe live in a day and age when plane travel makes it possible to travel great distances in a relatively short period of time.   In the U.S. and Canada we can jet from coast-to-coast in as little as five hours.

As wonderful as this is, even a short two-hour flight can leave you without something to eat for several hours unless you plan ahead.  If you consider possible travel delays, it could be even longer.

Given how important it is to keep our energy up and our hunger down when traveling, a little research and planning can make the difference between feeling great or feeling lousy.

“Sounds good,” you say.  “I’m committed to feeling great, but I have no idea where to start.”

Follow me…..I’ll take you there, step-by-step.Discover More

Travel Healthy – Create a Feel Great Travel Snack Kit

healthy-travel-snack-kit-coverIt’s 10:30 am on a gorgeous sunny day and you are finally on the plane.

You’ve navigated all the typical stresses—packing, travel to the airport, parking, checking your bags, the endless list of do’s & don’ts at security, finding your gate, boarding—and you are on your way.

As you fly over the crater of Mt. Rainer, you marvel at its majesty. Looking south you see the snowy peaks of the other giants in the chain. For the life of you, you can’t remember which one is Mt. Adams, or Mt. St. Helens, or Mt. Hood, but decide not to take on the task.

Instead, you settle back in your seat and eagerly open the novel you’ve saved for this very moment.

All is well.

Within a few minutes you realize that all is not well. You are sleepy and can’t concentrate on your novel. “Maybe it’s the altitude,” you think.

Then your tummy rumbles. Suddenly it becomes very clear: In all the hustle, bustle you forgot to eat breakfast.

You are ravenous with hunger and don’t have anything with you except the coffee you grabbed at the gate. It’s only a two-hour flight, so there won’t be any food service on the plane.

Visions of pastries dance in your head. Knowing how difficult it will be to resist the sugary carbs on the route to baggage claim, you panic.

Getting Un-Panicked

Fortunately the story doesn’t end with you downing every doughnut in sight. Not with your knack for learning from your experiences.

You decide that it’s worth it to invest a little time and effort to make eating on the road healthy, easy, and convenient. Before the plane has landed, you’ve figured it all out.

You need a Feel Great Travel Snack Kit and a step-by-step strategy for using it.Discover More

Upcoming Engagements:
  • American Association of Physicians Assistants National Conference, May 18-22, 2019, Denver, CO
    How to Talk to Patients About Weight, co-presenting with Amy Ingersoll, PA-C
    The Art & Science of Prescribing Anti-Obesity Medications, co-presenting with Amy Ingersoll, PA-C
  • American Association of Nurse Practitioners National Conference, June 18-23, Indianapolis, IN
    How to Talk to Patients About Weight
    The Art & Science of Prescribing Anti-Obesity Medications
  • Alaska Nurse Practitioner Conference, Anchorage, Alaska, September 19-21
    How to Talk to Patients About Weight
    The Art & Science of Prescribing Anti-Obesity Medications
  • Association for Counseling Education & Supervision 2019 Conference,Seattle, WA, October 10-13
    Co-presenting with Katie Christensen, MA, LPCA, NCC
    Recognizing & Reducing Weight Bias in Counselor Education & Supervision
Get Your Free Gift by Joining Me!

I invite you to get advice and support on your health journey.

As my gift to you, you'll receive The 5 Surprising Myths of Weight Loss that are holding you back. It is like having your own personal expert to guide you into the healthy life you desire.

Name is required.
Email is required.

100% secure. I never share your email with anyone.