42 Reasons You Overeat


If you’ve ever reflected on your day and wondered how you overeat, over and over, this list of reasons might give you some insight. The amount of food eaten to be considered “overeating” is different for every one. You can overeat anytime that you consume more food that your body needs to thrive. I began a series on Instagram that explored some subtle ways we overeat, such as a : The calories in a little extra peanut butter… The portion size difference of extra granola…. Or even the calories of just 3 chocolate covered cinnamon bears! Sometimes, we don’t even […]

Excess vs. Minimalism


Living a life balanced, somewhere between excess and minimalism, is the most rewarding! Life balance takes work, planning, purpose and intention. A trending idea today is that “life balance” is a myth. I accepted this for many years. I used this belief to justify my lack of life balance. Something either took over my life, or I ignored it altogether. Excess and Minimalism in Life As a workaholic who fluctuates between being 100% involved with a project, or completely apathetic about it, I told myself, “there’s no such thing as life balance. It is what it is”. But the most […]

7 Portion Control Handouts to Put on Your Fridge

list of portion control handouts 7

If you need a reminder to stick with your portion control plan, check out these portion control handouts! Our busy, distracted lives makes it difficult to pay attention to our food. Worse, it makes it difficult to pay attention to the amount of food we are consuming, especially when we are multi-tasking. Having reminders, like portion control handouts taped to your fridge can help you be more mindful of your meals and not consistently overeat. The Ultimate Guide to Portion Control states, “Controlling your portions could be your answer to losing weight”. Below are 7 printables or handouts that you […]

20 Questions to Know if you are at a Healthy Weight


Achieving your healthy weight will help you feel physically better, feel more alive, be stronger, have fewer aches and pains, and you will live longer. How do you know if you or a child needs to lose weight? How do you know what your healthiest weight for you would be, or if your kids are at a healthy weight? YES- You can be happy at any size! YES – Living by the scale is not helpful. NO- Weight range charts aren’t for everyone. YES- Every BODY is different and has their own healthy weight. However the evidence is clear. There […]

Marie Kondo Your Diet

Simplify your diet M

The art of simplifying your diet in order to eat less and live more. Marie Kondo got popular for managing our stuff in a way that we only keep things we truly love. In the same way, we can simplify our diet to only include the things we love! Food has become excessive! There is no question, our food culture has exploded into the extreme excess. It’s the very opposite of simplify! It’s not just that there are an insane number of restaurants (660,000) and grocery stores (38,571), but we talk about food, look at recipes, plan how we’ll eat […]

The Non-Diet Approach to Healthy Weight For Kids


How to set eating boundaries to help kids be their healthiest weight. The first thing parents want to talk to me about is their concern for their kids weight. They want advice on setting food boundaries with their kids, without making their kids feel bad about their weight, putting them on a diet, or triggering an eating disorder. I get it! I know as parents you want your kids to have the best opportunities and the brightest future. And while parents don’t want to talk about how their kids weight might affect those opportunities, so many of you are thinking […]

Research Review: Plate Design Associated with Increased Vegetable Consumption


Preschool kids eat more veggies when there were pictures of vegetables on their lunch plates. A research letter published Oct 2018 in JAMA Pediatrics reviewed the association of fruit and vegetable consumption among preschool children. When pictures of fruits and veggies were on their plates, the amount of vegetables they ate increased. 235 kids, aged 3-5 years old participated in the study. Fruit and veggie intake was weighed and measured to get a baseline. The kids dished up their own food, and the bowls of fruits and veggies were re-weighed. A final measurement was taken after the kids ate, subtracting […]

Entrepreneur Spotlight: Strong, Balanced Solutions


Helping others get healthier from the inside out is how Sara, from Strong Balanced Solutions trains. I first met Sara almost 10 years ago when we worked together at the Utah State Department of Health. Since then, Sara has grown a thriving business, providing personal training and other services as a wellness coach and exercise physiologist. I interviewed her for this Entrepreneurial business series to shine the light on people in our industry who are truly inspiring healthy change in others. SARA:   My goal and focus at  Strong Balanced Solutions is to work with the positive psychology of behavior change, regarding […]

Entrepreneur spotlight: Core-Fit Studio

Maria Hubscher of Core Fit Studio E

It takes a lot of passion to open a brand new fitness studio. Meet Maria, who recently did this, and how she’s growing her business today. I first met Maria, owner of Core Fit Studio in November when I noticed her fitness center being built close to my house. I was so intrigued, I showed up to meet her, even before her gym was open. I instantly liked her. She encompasses true passion for healthy living, she’s got a great sense for business, and the fact that she’s in her 50’s, yet looks 25, has me very jealous. Last week, […]

What You Should Know About Canada’s New Food Guide

Canadas food guide or food plate W

Health Canada just revealed their updated dietary guidelines with the associated image to represent a healthy plate. They are calling it, Canada’ Food Guide, but I like, Canada’s Food Plate! The recommendations can be summarized on their Food Guide Canada website here.  To summarize the important points, Be Mindful of your eating habits . Take time to eat. Notice when you are hungry and when you are full. Cook more often. Plan what you eat. Involve others in planning and preparing meals. Enjoy your food. Culture and food tradition can be party of healthy eating. Eat meals with others. Eat […]

34 Portion Control Tips for Real Life

portion control tips for real life. great ideas to serving sizes 3

These portion control strategies can help you when you are attempting to lose weight with simple portion control, or you just want to stop overeating. When it comes to portion control tips or strategies, many experts have great ideas, but are they realistic? Do their tips and strategies for portion control help when there is a container of ice cream in your freezer, and you can’t stop thinking about having another bowl? I’ve been having and listening to conversations of people who struggle with overeating and portion control, and have found these tips and strategies that have worked for one […]

Ultimate Guide to Portion Control


What you should know about portion control and how to make it work for weight loss. You’ve probably come to the conclusion that controlling your portions could be the answer to losing weight. I can tell you, it most definitely is the answer! If you’ve ever eaten more than one bowl of cereal, dished yourself up a pint of ice cream, or put your hand multiple times into a bag of chips, you probably know why you aren’t losing weight. The portion control approach to weight loss just makes sense! As human beings, we should be able to eat a […]

Live Your Life and Your Passion Will Find You

The Best Advice on Finding Your Passion I often think back to what inspired me to pursue nutrition and health as a career.  I don’t believe I CHOSE that I was going to have an obsession about nutrition and food.   I do know that my earliest memories are of curiosity about health, food, and the human body. I remember pouring over books in the library about diets and staying fit from a very young age. Not entirely because I was concerned about the way I looked, although that was a factor, but mostly because I was fascinated by what affects […]

11 Tried and True Ways to Stick To a Diet

a girl holding a basket of fruit 1

I’ve tried enough diets to know that sometimes it’s easy to stick to a diet, and sometimes you want to throw in the towel early.  So, what is the difference?   What makes a diet easy to stick to, and what makes them feel like you want to bury your head in a pint of ice cream?  With experience, research, and social reporting, I’ve nailed down the top 11 things that make diet adherence easier, and how you can use this to your advantage to actually lose weight, no matter what diet you choose to try. FACT: You need to stick […]

My Weight Loss Manifesto

weight loss manifesto M

A manifesto is a public declaration of intentions, motives, and views. (wikipedia) This is my personal declaration of intentions, motives and views in relation to my weight loss journey. I love science, but for this article, I’m throwing science out the window and simply writing what has worked for me, how I have been able to lose weight in the past, and what my plans are for the future. Rather than an article, this is going to be my thoughts and ideas about my own struggles over portion control. I need to have on record what is working right now, […]