End Your Struggle

Are you stressed, struggling with your self-care, frustrated by fad diets, finding yourself at the bottom of your “to-do” list?

Reclaim Your Health

Build nutrition, movement, sleep and stress resilience skills that you can sustain within the context of your real life to live healthier.

The Problem

If you struggle with healthy eating and your body and you’re sick of soul-sucking strategies trying to maintain or change it, you’re not alone.

Unfortunately, eating “well” has become synonymous with rules about “good” and “bad” foods, leaving you feeling like you and your body are the problem if you don’t “succeed.”

The real problem is the magical self-help solutions — and trying to live up to perfectionistic ideals to “get healthier.”

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The Solution

The great news is that you can establish healthy eating and self-care habits without restrictive eating plans, food guilt, berating your body and relying on willpower.

No more “shoulds.”

Instead, we’ll focus on what’s “doable.”

With a thoughtful and personalized approach to your nutrition and self-care, one that considers your real (and often messy) life, you will reclaim your energy, peace of mind and feel empowered.

You will feel confident in your body by taking care of your whole self — allowing your body to be where its healthiest.

Want to Work Together? Here's How:

the difference between coaching and therapy
One-to-One Coaching

Deep health coaching focuses on building healthy nutrition and self-care behaviors within the context of your unique life, honoring your unique body and self.

See How it Works
On-Line Workshops

Learn about my intuitive eating and healthy body image programs through my welcoming online group workshops.

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Success Stories

Thank you Tanya!

Tanya’s unique coaching has taken me to a different place. I am more connected to my body through better understanding of what nourishes it needs. I have after 3 years of medical problems/surgeries found again a way to heal my body with better self-care strategies…

- Sonja Sharkey

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Tanya gave me something I never thought was possible!

I denied myself the pleasure of enjoying food and thought my body would never be good enough. I wanted to find a way to lose weight. Tanya helped me heal my relationship with food and my body.

- Remy Arnot

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When I called Tanya, I felt very discouraged with myself!

I have spent my basically my entire life dieting, then gaining back the weight and more. My journey has taught me to love myself and in return, I have become a better version of myself.

- Kris Shean

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I don’t know what I would have done if I hadn’t met you!

After two years in a toxic work environment, I found myself burned out, stressed, anxious, irritable, experiencing weight gain, relying on Rx meds, and just an overall lack of joy in life.

- Maureen Lang

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Ah Ha Moments!

Ten weeks with Tanya changed my life. As I was nearing 50 I was terribly out of shape and feeling the side effects. Through her coaching program, I learned to take charge of my own health, to put my needs first and then develop habits that keep me healthy….

- Carolyn Little

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Hi! I'm Tanya -

Nutrition & Board Certified Health & Wellness Coach

For over 20 years, I’ve studied and worked in wellness — as a former massage therapist, fitness professional, and nutrition therapy practitioner.

Disheartened with the frustration of clients who “did all the right things” (or tried to!) but still weren’t feeling good about their nutrition, their bodies, their whole selves, I looked for another way. (And personally, I was learning that trying to be a “perfect” eater was just plain exhausting — not only for myself but for those around me.)

I now take a personalized and thoughtful approach to healthy eating and wellness that considers you as a whole person to transform not just your nutrition, but your whole health and self-care.

Together, we’ll collaborate to create an individualized plan to ditch the diet and negative body talk and prioritize time in your daily schedule for self-care so that you can feel and be your best self.

Learn More About Tanya

The Latest From Tanya's Blog

Menopause myths stymie real growth

Prompting 3,000 comments and ranking as one of the most read stories of 2023, the New York Times article Women Have Been Misled About Menopause by Susan Dominus made it clear that people going through menopause — about half the population, want to talk about it and want to be taken seriously. Instead of the doom and […]

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Womentum March Onward 2024

Womentum March Onward 2024! The evening before International Women’s Day and during Women’s History Month, join Womentum as four local healthcare professionals share their stories that highlight the need for a paradigm shift in our approach to women’s wellbeing: separating wellness and our worth from weight, food, and our bodies. The pursuit of health and wellness for […]

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Normalize bodies to obtain overall health

There’s no “right” way to have a human body. Yet “we’ve reached a point in history where nearly every person is in some way affected by society’s heightened focus on beauty, health and weight,” says co-founder of The Body Positive, Connie Sobczak. The “emphasis on how we look and what we weigh has influenced the way most […]

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Normalizing Body Changes in Midlife

It’s time for empowering conversations, normalizing body changes in midlife. The fact that many women in perimenopause, menopause and beyond feel dissatisfied with their bodies has more to do with the cultural expectations we’ve been taught than any real problem with our health and wellness. Diet culture drives the narrative that midlife women’s bodies are a “problem” […]

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What’s the difference between coaching and therapy?

Curious about what’s the difference between coaching and therapy? Coaching and therapy are both forms of support and personal development, but they serve distinct purposes and have different approaches. Coaching or therapy? Coaching is primarily focused on helping individuals or groups achieve specific personal or professional goals, improve performance, and develop skills. Coaches work with clients to […]

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Transform Your Health With This Superfood

Every year you’re introduced to some superfood promising to transform your health. Foods with fancy names like acai, agave, goji berries, wheatgrass and Yuzu (which is a Japanese grapefruit). But you already know about a simple superfood that has powerful health-boosting effects. That superfood is fiber. Yet only 5% of Americans eat the recommended amount. The American […]

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Cue a Wider Lens to Determine Wellness

What does it mean to be truly “well?” Not long ago, confused about what it meant to be “well,” I devoted myself to “wellness.” I drank the detox skinny teas and exercised with the purpose of earning and burning food. Being “well” was synonymous with physical wellness and doing it “right” meant achieving one look. But wellness […]

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Think you are addicted to sugar?

It’s that time of year where Halloween candy is everywhere and you might think you are addicted to sugar. And that used to be a big problem for me. I felt like I had no control around those little bite sized candies. I used to think I was addicted to sugar. And maybe you feel this way […]

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Five steps to reduce stress

One of the biggest threats to your health and well-being is unmanaged stress. The great news is that you can learn five steps to reduce your stress load and become more resilient to whatever life throws your way. Building a stress resilience practice provides you with a secure grounded foundation making you more likely to succeed in […]

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Taming Negative Self-Talk: Neuroscience and Your Wellness

You’ve likely encountered that nagging voice inside your head saying, “I can’t do this” when you’ve tried to improve some aspect of your wellness: eating more veggies, moving more, getting more sleep, or maybe meditating. Or maybe you’re critical of yourself when you look in the mirror. But don’t get disheartened. There’s some exciting neuroscience research that […]

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Are you living as your Best Self?

Are you truly who you want to be? Is this the life you really want? How would you answer those questions? Think about your daily life. Are you thriving, or going through the motions? Are your days full of work, relationships, and activities that are true to your authentic self, or do you feel trapped on a […]

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Declare Your Own Authentic Beauty

What if you could declare your own authentic beauty and experience beauty as a creative, dynamic process? What if you could inhabit your body with more joy and confidence? These are the two goals of “Declare Your Own Authentic Beauty,” the 4th competency of The Be Body Positive Model. The Be Body Positive Model was created by […]

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Five Transformative Benefits of the Body Positive Approach to Health and Wellbeing

Maybe you’re curious about the benefits of the body positive approach to health. But let’s be honest. The pursuit of health and wellbeing has become intertwined with the pursuit of a perfect body. From social media influencers to glossy magazine covers, the pressure to conform to unrealistic beauty standards can be overwhelming. Fortunately, there is a powerful […]

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Why Calorie Counting Apps Warrant Warning Labels

You grab your phone, tap on a calorie counting app, type in your personal data and out spits your calorie cap for the day. It seems like it’s a benign approach to your nutrition, but is it? As a former exercise professional and eat this, not that nutrition professional, I thought so. My days were spent measuring […]

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Boost your existential health, live with purpose

Have you considered your existential health lately? When you think of your health, you might focus primarily on how you’re eating, exercising, and sleeping – all important aspects of your physical health. But my guess is that you’ve probably never heard of existential health or its benefits. What is existential health? Existential health is related to your […]

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Use change psychology, not a diet, to improve eating habits

Diet plans make us believe we’re the problem if we failed to improve our eating habits on their diet. But key principles of “behavior change psychology” teach us that it’s how diets approach eating habit change as the real issue. So there’s nothing wrong with you if you’ve “failed” on a diet, or a meal plan. You’re […]

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Five steps to sustainable self-care

What if you said goodbye to quick fixes and welcomed sensible, sustainable self-care into your life? Sure this might sound like a great idea, but pressing the easy, convenient button is way more appealing, because frankly, you’re stressed, moody, don’t have the time to slow down and no matter how much you sleep, you still feel exhausted. […]

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How can I eat healthier without dieting?

You want to eat healthier without dieting, so you search for a solution. You scroll through your social media feed and see a sponsored ad for a trending diet or eating plan. It promises to “fix” your body and make you feel better quickly and this sounds appealing. Because right now, you’re feeling burnt out, like your […]

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Does mindful eating work?

To answer the question “does mindful eating work,” let’s first define it. Mindful eating: gets you back inside your body, instead of following outside advice on the internet telling you what’s best for your body. teaches you to slow down and notice the taste, texture and aroma of food. Why is this important? Because bringing attention to […]

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Get healthier, no diet culture BS required

“Get healthier and feel better in your body,” might sound like the same ‘ole, same ‘ole approach to your health. But to be clear, it’s not. It’s about reclaiming the word “wellness” from diet culture which takes an all-or-nothing approach to your eating and defines “success” as only one number on the scale that must never waiver. […]

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How can I improve my body image?

Positive role models shape a healthy body image Maybe you’re wondering “how can I improve my body image” in our body perfectionist culture? Well, what if you knew when you were younger that all bodies aren’t the same? Every body is different That’s what 26-year-old pop singer and former “American Idol” contestant, Jax, wished somebody had told […]

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Make peace with your summer body

Summertime calls for shorts, tanks and swimsuits. If you love or like your body, no matter what it looks like, terrific. But if you don’t, baring more skin can produce body insecurities. You might find it hard to make peace with your summer body. Over 91% of women report struggling with some aspect of their appearance. It […]

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Why You Can’t Stop Emotional Eating

There are three main reasons why you can’t stop emotional eating. And according to a recent survey by Precision Nutrition, you’re not alone. 3 reasons why you can’t stop emotional eating Notice when intense cravings happen. Awareness is key. There’s often a pattern that’s triggered by certain thoughts, feelings or situations. #1 You’re restricting certain foods or […]

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Women Weigh in on Aging Bodies

Wrinkles. Waistlines. Rippled thighs. It feels strange to look in the mirror at my 53-year-old body and no longer see my younger self. I’ll be honest, aging isn’t easy when 20-somethings Botox “wrinkles” and Instagram influencers filter and perfect their images and instruct midlife women to “just skip the carbs” to flatten our rounded bellies. (No thanks). […]

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4 Steps to make peace with forbidden foods through Intuitive Eating

Can Intuitive Eating stop your cravings? In a word, yes, because one goal of Intuitive Eating is to have a peaceful relationship with all foods! But you might be thinking, what about salt and vinegar chips, cookies, and salted caramel ice cream, they’re “bad,” and “hyper-palatable,” right? It can feel like the chips are stacked against you […]

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3 Reasons to Set Your Scale Aside (and get healthier)

Do you love the idea of ditching your scale, but you’re worried about your weight? If so, you’re not alone. You’ve been taught to focus on your weight (like all of us) – with your BMI number labeling your supposed health status. And holy moly, as a culture, we spend enormous amounts of time, energy and money […]

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3 Steps to Banish Body Comparison

Do you struggle with body comparison, your body image? What if you could live your best life in whatever body you have? I’m reading Brene Brown’s new book Atlas of the Heart and was struck by her research on comparison. Brown says that humans are hardwired to default to comparison and that it seems to happen to […]

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Digestion, Food Intolerances, Inflammation – The Missing Piece

If your digestion isn’t great and/or you’re worried about gut health or food intolerances causing “inflammation,” bring the power of eating psychology to your plate. As a Nutrition Therapy Practitioner (NTP), I was trained back in 2012 to support clients through an elimination diet as the “gold standard” to find out what foods may be causing your […]

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Why Am I Craving Carbs and Sugar?

If you find yourself frustrated, asking yourself “Why am I craving carbs and sugar,” you can learn why and make peace with food through the process of Intuitive Eating. But first, let’s talk about some root causes. Have you tried to solve your “problem” by restricting carbs and sugar completely? Or perhaps you’ve tried a 30-day sugar […]

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10 Benefits of Intuitive Eating

What are the ten benefits of Intuitive Eating? Learn the benefits of Intuitive Eating and how they can help you establish a healthy relationship with food and your body. 1. No more dieting The first principle of Intuitive Eating is Reject the Diet Mentality. Why is this so important? Diets have taught you to not listen to […]

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The anti-diet is called Intuitive Eating

“Eating low-carb is part of my healthy lifestyle.” “I have to have a meal plan to eat healthy.” “I’m a sugarholic — I’m addicted to brownies.” “Without portion sizes, I’ll overeat.” Healthy eating has become synonymous with food rules, labeling foods as “good” or “bad,” eliminating gluten, dairy, sugar and processed foods, and restricting the evil macronutrient […]

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Reject dieting and learn Intuitive Eating

Maybe you’ve heard that diets don’t work and believe that diet culture’s “thin(er) is better” messaging is toxic. Yet you, like millions of other Americans, still want to lose weight. You find yourself wanting a healthy relationship with food but you’re bombarded by the “New Year, New You” pressure to transform your body. That makes perfect sense. […]

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Don’t let diet madness ruin the new year

“When I was little, someone asked me what I wanted to be when I grow up and I said, ‘Small.’ By the time I was 16, I had already experienced being clinically overweight, underweight, and obese. As a child, fat was the first word people used to describe me, which didn’t offend me until I found out […]

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Body image can be ‘life thief’ by Jeannette Boner

We’ve all been there. Standing in front of the mirror, pulling at our clothes that seem to stick a little too tightly to our stomachs or arms. Changing out three or four outfits before leaving for the day. Eating a nice lunch out with co-workers while secretly promising ourselves we’ll run an extra 3 miles later or […]

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The 4 Body Truths You (and Every Girl) Should Know

The things I love most about my friends have nothing to do with what they look like. Let that truth sink in. I know deep in your heart, dear reader, you feel this way too. But despite that heartfelt truth, weight and appearance take a front seat in most of our lives, driving or crushing our self-confidence. […]

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Tips to feel confident when starting out at the gym – Guest Post from LoyoboFIT

I’m so proud to collaborate with some of the leaders in the wellness industry who subscribe to my philosophy of following an anti-diet approach to fitness and body acceptance! LoyoboFIT is one of them! Below is a brief description of their philosophy: “WE ARE NOT YOUR TYPICAL GYM AND WE LIKE IT THAT WAY. We want to […]

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Let’s not cave in to the pressures of diet industry

Thin is “ideal,” and more body fat and weight gain are always “bad.” Everybody agrees those statements are true. But are they? Author and registered dietitian Christy Harrison dispels those myths in her book “Anti-Diet” and shares extensive research on the roots of diet culture to show us how we got to today — biased against fat. […]

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Body Appreciation Key to Healthy Aging

Body appreciation while aging is critical to your physical and mental health. Yet it’s a challenge most women face. Scrolling through my Facebook feed, I recently read a post by an over-50 woman lamenting that she could no longer eat pasta. Dozens of women commented below, offering low-carb recipe substitutions, commiserating with her on the unwelcome midlife […]

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Embrace body in all its forms for self care

Body dissatisfaction and eating challenges are on the rise, affecting every sector of our population, from our youth to our elderly, but with an alarming increase among teens, young adults and children of increasingly younger ages. We’ve reached a point in history where nearly every person is in some way affected by society’s heightened focus on beauty […]

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Ditch post-pandemic body talk

As pandemic restrictions ease, an alarming reality emerges. Instead of feeling only relief, many of us feel self-conscious about how our bodies have changed. We fear having our bodies fully seen, versus our neck-up, dressed-in-sweatpants view on Zoom. We have mixed feelings about returning to fitness spaces, excited to move and socialize but worried about being judged […]

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See more, be more than your body

Be more than a body. More than an empowering mantra, that is a call to action, led by Dr. Lindsay Kite and Dr. Lexie Kite, body image researchers and founders of the nonprofit Beauty Redefined. To take a powerful leap forward for positive body image the Kites ask us to see beyond the “all bodies are beautiful, […]

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Ditch the weight-based resolutions

What if you didn’t start a new “diet” every January? No restriction. No elimination. No guilt. No shame. No “shoulds.” No “failure.” And what if you actually became healthier? No scale necessary. Sounds great, right? Got it, you say. I’ve got one in mind that says it’s “not a diet.” Such “non-diets” fill our inboxes or social […]

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Should you make your Thanksgiving meal healthier?

Should you make your Thanksgiving meal healthier? I believe that every body can enjoy a traditional Thanksgiving meal. But as a nutrition student back in 2012, I would have found that statement reckless, disregarding the “epidemic” of weight/health challenges facing our country. That year my parents traveled from Maryland to Denver to spend the Thanksgiving holiday with […]

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Subvert The ‘Body Hierarchy’

My body is not better than or less than your body — or any body. But is it? As I type this statement I’m spammed. A text notification pops up on my computer screen reading: “Tanya, 1 cup at 8pm shrinks your belly while u sleep, this is why Shark-Tank judges back it! Learn more.” I question […]

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Enough with the War on our Bodies

We’re suffering from another health crisis. “Few of us are at peace with our bodies, whether because we’re fat or because we fear becoming fat,” says Lindo Bacon, author, researcher, and professor, Ph.D., MA, MA. So what’s driving this war on our bodies? It’s diet culture’s weight-centric portrayal of wellness — thin equals healthy and it’s solution… […]

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Escape from the body hate diet cycle

Do you or someone you love struggle with healthy eating and/or suffer from body dissatisfaction? If you said yes, it’s absolutely not your fault. It’s diet culture’s. ​ Let’s break down two major drivers of these challenges: You compare your body to health and fitness culture’s perfectionist and unrealistic body ideals. ​ You’re stuck in “diet culture” […]

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Balance Your Blood Sugar to Beat Cravings, Boost Your Metabolism, Energy and Mood

Having unbalanced blood sugar can lead to poor health because —- it’s so dang stressful on the body. When you’re, day-in-day-out, eating meals that are “unbalanced” – this causes high blood sugar which eventually crashes, known as low blood sugar, and leads your body to try and boost it back up as quickly as it can. And […]

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The Before and After of Hating Your Body

Taryn Brumfitt posted a before-and-after photo of herself on Facebook. But with a twist. Instead of the conventional “before” photo, where you’re sad and miserable and your body is viewed as “undesirable,” Brumfitt first posted her body-building competition photo, posing in a silver bikini and high heels. Next she posted a photo of her natural woman’s body […]

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As You Shelter in Place, Forget About Your Weight

Is the Quarantine15 on your mind? It needn’t be. We’re living in unprecedented times, and the fears are real. But fearing weight gain shouldn’t be one of them. Social media’s latest pandemic hashtag — quarantine15 — is just ol’ diet culture ramping up again to prey upon our body insecurities, body shaming us for profit. I’m sure […]

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Post these body-positive mantras everywhere

Remember the little girl who used to run through the sprinkler wearing her swimsuit, shouting and giggling with pure joy? Not once did she think about her body’s appearance. She had full body freedom. Then she grew older, and culture’s body perfectionist ideals engulfed her thoughts about her body. That girl may now be you, struggling with […]

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Body acceptance is a radical act of self-love

Body acceptance is a radical act of self- love.  Amy Pence-Brown, a 39-year-old mother of three, is a body image activist internationally known for her radical stand for self-love at the Capitol City Public Market in 2015. Pence-Brown stood blindfolded in a black bikini, with the following message written on a chalkboard placed at her feet, holding […]

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Mirror mirror on the wall, what we look like isn’t all

Your thighs are too big. Your belly isn’t flat. You have too many wrinkles. Your stretch marks are ugly. Your grey hairs make you look old. Your cellulite is hideous. Millions of women hear hurtful statements like those when they look in the mirror. I was one of them. These were my statements. I bet they’ve been […]

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Size or shape doesn’t define your health

Your body is not a billboard for your health. Your body is your home.” — Amy Pershing, founder of Bodywise When we look at our health and bodies from this perspective, we can make room for self-compassion, tolerance and patience. Yet American culture focuses the lens on our physical appearance, convincing us that our health is defined […]

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Check yourself: Fat isn’t a four-letter word

Though we believe fat is bad, it’s not our fault. “Fat” has been promoted as a dirty word in American culture since World War II, when the diet and fitness industries promoted mass obsession with weight and body shape. “In the United States, fat is seen as repulsive, ugly, unclean, obscene and above all as something to […]

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Dear diet — it’s not me, it’s you, so goodbye

Dear Diet Culture, Things just aren’t working out between us. You make me feel ashamed when I’ve eaten a “bad” food. You make me feel dirty if I haven’t eaten “clean.” You’ve taken away my personal autonomy to choose what to eat and enjoy eating. I will no longer allow you to judge my self-worth by my […]

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Mom’s body attitude can shape daughter’s

“Mom, I’m fat.” No mom wants to hear that comment from her daughter. Yet never before have our girls been more obsessed with their weight and appearance. Girls are more afraid of becoming fat than they are of nuclear war, cancer or losing their parents, according to the Council on Size and Weight Discrimination. Chronic dieting, low […]

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Healthy Eating Doesn’t Mean Perfect Eating

If you think healthy eating means perfect eating, think again. Because you know what’s even healthier than kale? A good relationship with food and your body. If your pursuit of healthy eating doesn’t consider your relationship with food you’re missing a critical ingredient. While I bet you understand the importance of healthy human relationships, you might overlook […]

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How to embrace your aging body – Fifty is the new fifty

“Defy your age — get your body back.” “Take the 10-year social media photo challenge.” “fifty is the new 30.” What do all these messages tell us about aging in today’s body-centric culture? Don’t. When I turned 50, I’ll be honest: I’d been thinking about aging a lot leading up to that birthday. There’s no doubt that […]

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We can stop apologizing for our bodies now

Repeat after me: “The body is not an apology.” This mantra, coined by world-renowned activist, poet and author Sonya Renee Taylor, challenges us to shift away from shame for living in a perfectly imperfect human body. Instead of viewing our bodies as problems that need to be fixed, we can heal from generations of body shame created […]

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‘Fit and ripped’ male ideal breeds body image misery

Fit. Lean. Ripped. Strong. Men use those powerfully masculine words to describe the “ideal” male, which many Jackson Hole, Wyoming men feel is expected as the norm in our fit-centric mountain town. Masculine, as defined by Google, is “having qualities or appearance traditionally associated with men, especially strength and aggressiveness: muscular, well built, brawny, shredded.” Yet many […]

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Wellness has become another word for diet

“No one is going to stand up at your funeral and say, ‘She had a small waist and a great thigh gap.’” —Ailey Jolie, registered clinical counselor As a woman, former exercise professional and “eat this, not that” nutrition coach, that could have been how I was remembered. My identity was health and wellness. And my professional […]

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Say ‘No Weigh” to the Scale

“You can live the rest of your life without knowing how much you weigh.” Does that sound radical and maybe even unfathomable? The statement comes from registered dietitian Christina Frangione, who suggests we all can say “no weigh” to measuring your health with diet culture’s ruler: the scale. While we may believe health is manipulating our bodies […]

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Try this New Year’s resolution: Ditch the Diet

This is the season when holiday festivities — and “diet talk” — are in full swing. “I feel so fat.” “Just skip lunch so you can indulge tonight.” “I’ll burn 500 calories at the gym to earn my food.” “I’m bringing the gluten-free, dairy-free, refined-sugar-free cheesecake” … despite having no medical reason to and, if we’re honest, […]

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Imagine Your Life Without a Diet

(This is the second of two articles on dropping diet mentality. Read part one, “A healthy eating tip for the New Year: Ditch the diet,” here.) Imagine if you woke up New Year’s Day and weren’t consumed with thoughts of having to fix your body. Imagine not refusing the brownie because it’s not on your list of […]

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Weight Shame Hurts Every Body

This is a shout-out to all the women and girls working on liking their bodies. This s— is hard. Why? Because today’s perfectionist, weight biased body culture feeds our dissatisfaction. It fuels poor body image by spreading the conventional “wisdom” that healthy equals thin and fat is bad. “Diet culture leads most women to see themselves as […]

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5 Steps to a Healthy Body Image

But what if you swapped the endless pursuit of “fixing” or hiding your body, believing that it’s not enough or too much, to pursue a healthy body image instead? Your body is not the problem. It’s your perception of your body that needs some love. Having a healthy body image is determined by what you think about your body. […]

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What’s Your “Ideal” Weight?

What’s your ideal weight? I have no idea!!! because “ideal” weight is a myth. But, I can hear you now, “but I DO have an ideal weight. When I used to weigh _____ (fill in your number, when I was 22, last year, before the baby, according to BMI calculations, etc.), that’s when I felt my best” […]

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Fall In Love With Eating… Again

I’ve had a tumultuous relationship with food over my lifetime of almost 50 years. I’ve been all over the place with my eating: from dipping pizza in blue cheese at 2:00am with my sorority sisters and chasing it the next morning with a Big Gulp of Coke and bagel with cream cheese to removing all gluten, dairy, […]

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Reduce the Impact of Stress with Micro-resilience

What’s micro-resilience and how can it help you minimize the impacts of daily stress? Let’s think of micro-resilience this way: What’s the normal way you live your life? Do you power through your emotions, fatigue and stress? Do you end up collapsing at the end of the day? Do you believe in pushing yourself to prove yourself […]

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Why ‘You Look So Skinny’ Needs An Upgrade

Compliments are great, right?! Of course, we want to tell someone when they look great. Who hasn’t complimented someone who has obviously lost a significant amount of weight?! We probably all have. But we may be doing more harm than good… In 2013, after finishing nutrition school, I weighed the least I’ve ever weighed, which was far […]

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What’s Healthier Than Kale?

Kale’s all the rage. Everyone’s talking about it because it’s healthy. But do you want to know what’s even healthier than kale? Having a good relationship with food! I used to think that because I loved eating healthy food I had a healthy relationship with food. Over time, though, and with further education, I had the courage […]

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Social Media Body Positive Feeds to Follow

Support a healthy body image by following these body positive social media feeds. Fill your feed with realistic and positive images of bodies and health. The messages that you see and hear everyday matter and influence how you feel about your own human body. Pick the ones that speak to you and resonate with you and make […]

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Liking Yourself is a Rebellious Act

I am standing for anyone who has struggled with a self-esteem issue like me, because all bodies are valuable. To support self-acceptance, draw a heart on my body. Amy Pence Brown Taking A Stand If you haven’t seen Amy’s incredible display of humanity and self-love, I highly recommend you take 4 minutes to watch her video. I had […]

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Intuitive Eating: do you need to re-learn how to eat?

When we were born, we instinctively knew how to eat. But as we move through life, we are impacted by the messages from the world around us. We’re taught over and over again about what to eat. And the “what” we should eat shifts year after year. These lessons come from family members (more often than not […]

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Are You On A High Fact “Diet”?

The High-Fact Diet Do you ever feel burdened by the fact that you know so much about nutrition? This is what is called a “high-fact diet”. Many of us are almost too well educated about what we eat, and this is actually creating stress in our bodies. And yes, I am speaking from personal experience. If we […]

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You are more than what you eat + [what you think and feel about it matters more]

Metabolism and the Mind The satiated man and the hungry man do not see the same thing when they look upon a loaf of bread. The great poet Rumi It’s true. We all come to the table with different perspectives and life stories. I like to think of this as a direct reflection of how everybody’s metabolism […]

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Are you getting enough Vitamin P?

Vitamin P. Pleasure. We need it. Without it our lives just aren’t complete. And neither is our metabolic potential. Pleasure, a Study Let me share a scientific example with you. Scientists conducted a study around the relationship of iron absorption and pleasure. Their test subjects included a group of women from Sweden and another group of women […]

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What is Body Positive Fitness?

I love fitness. I loved it so much that I made it my career as a former Certified Strength and Conditioning Specialist. While I still love moving my body, my perspective on fitness has changed. Fitness has gotten entangled with diet culture. We’re told to: Get a beach body.  Earn and burn your food. These statements seem benign […]

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Are you a Normal Eater?

There is so much stress and confusion around what to eat these days that many of us have no idea what normal eating is anymore. You may even be suffering from disordered eating or an eating disorder and not even know it as it’s becoming increasingly more common in younger girls and middle-aged+ women because of perfectionistic […]

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Eating Psychology Coaching for Everyone Who Eats

Do you or someone you love struggle with health, self-esteem or body image? Perhaps this has gone on for years and you (or, they) have finally had enough of feeling anything less than fantastic. I encounter this every day! People are fed up with feeling sick and tired, and they’re ready to enjoy life to the fullest […]

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Sugar Isn’t Evil

Sugar and Its Effects So many of my clients ask me “How can I eat less sugar?” It seems like sugar-bashing is all the rage lately. Sugar-less diets and detoxes are everywhere, but I want to tell you something: Sugar isn’t evil. And trying to quit it 100% by using willpower can be super stressful and actually…isn’t necessary. Phew! […]

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3 Mind Body Nutrition Tips for Fertility

3 Mind Body Nutrition strategies to help you conceive a healthy baby When it comes to fertility, diet and how you nourish yourself matters. Eating good quality food is a part of nourishment but how you and your partner nourish your whole selves is another critical ingredient of good nutrition and the ability to conceive. I recommend […]

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Curb Your Cravings with Campfire Meals

Fatigue. Cravings. Mood swings. These are three common complaints that can be avoided by building healthy balanced meals. One of the most important strategies to improve your nutritional and overall health is to learn how to create meals that stabilize your blood sugar. When Your Blood Sugar is Stable: You feel stable. You will feel more energized. […]

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Healthy Snacks Made Easy

“Grumble grumble grumble” Uh oh… You’re hungry and didn’t bring a healthy snack! All you see around you are chips, cookies, candy, crackers, soda… And even if you do make it through the afternoon, you know you’re going be tempted by the instant gratification of fast food joints you’ll pass on the ride home. We set ourselves […]

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Are You In A Constant Struggle with Food?

Are You In a Constant Battle With Food? As a former exercise trainer and current holistic nutritionist, I thought I had a healthy relationship with food because I ate healthy foods. Not so. The key word is RELATIONSHIP. Only a few years ago did I learn to begin making peace with food and my body. What’s your […]

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The Truth About Protein

There are two truths about protein. One is the typical “masculine” approach to protein and the other is the “feminine” approach – one that you may have never heard of. I hope you read through the end of this email because the “feminine” approach could be the secret ingredient you’ve been missing. Numbers Nutrition – The Masculine […]

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Breakfast – To Eat or Not?

Should you eat breakfast? In a nutshell, yes. But there are a host of reasons you might skip breakfast. Maybe you’re rushing to get out the door, maybe you don’t feel hungry in the mornings, maybe you’re fasting, or trying to save calories for later on in the day. What you might not realize is that skipping […]

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Stress Relief Tips to Stop Living Life Like It’s an Emergency

Could you use some stress relief tips to rest, recover and relax? I once was in urgent need of slowing down too. I had an ah-ha moment at the grocery store one day while I was rushing around like a madwoman. Out of nowhere, I had this moment of clarity and said to myself, “What am I […]

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The New Midlife Crisis for Women

The New Epidemic Lately, I’ve noticed a new epidemic happening for women. They’re experiencing a laundry list of symptoms: fatigue, forgetfulness, brain-fog, mood swings, insomnia and so on. Basically, they’re incredibly overwhelmed. This has been, typically, spread through Generation X (those born approximately between the years 1965 and 1984), but I also see it happening in women […]

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