How To Stop Eating Junk Food

I have mad love for Michael Pollan and his book “Food Rules.” I have basically tried to follow these rules myself, and encourage my family to do so as well.

To me, these are perfectly reasonable rules. Take this, for example –

It's not food if

And this —

Don't get

He points out that gas stations now make more money inside selling food and cigarettes than they do outside selling gasoline. But consider what kind of food this is…


The most difficult part for some people, however, is to stop eating junk food.

Michael offers a simple answer for this.


This is the main rule I try to abide by, and I have been able to hack into all of my old unhealthy recipes and make them over to make them over without grain or processed sugar. However, since cooking and baking takes time, many people are unwilling to do this.
Here is a solution to the time problem:


2 Words: Trail Mix

Trail mix (homemade, of course,) takes less than 5 minutes to make. It satisfies both sweet and salty cravings.

And, it’s both filling and nutritious. If you drink coffee, tea or water with a handful of trail mix, you will feel full without feeling bloated.

And better yet, in research studies people who eat nuts lose more weight than people who don’t.

It’s because nuts have both protein and fiber. Filling, delicious and satisfying!

And one more thing – it’s easy to keep on hand, and portable. You don’t want to get caught out somewhere without food. Carry it with you all the time, and you will never get stuck starving without a snack. That’s when much unintentional overeating occurs.

So go make a big batch right now!


Dear Sugar, I’m Breaking Up With You

Dear Sugar,

I’m breaking up with you.

You’re my bad habit, my secret addiction, and I don’t like myself when I’m with you.

It’s not me.goodbye2

It’s you.

Yes, you are tempting and sweet in the moment, but it’s hard to avoid overindulging…

and overindulging doesn’t make me feel good.

You are draining my energy.

Exhausting me.

And when I’m with you, I get that same sluggish feeling as I do with a glass of wine.

So I have decided that you are a drug and I don’t want to be addicted. I don’t need anything that makes me feel regretful and hungover after I’ve indulged.

I’m dumping you.

Yes, I may feel withdrawal, but it’s not nearly as bad as giving in to your temptation and how that makes me feel about myself.

It’s not nearly as bad as running from my feelings and stuffing them with sweets.

It’s not nearly as bad as spending my whole life numbing my pain and choosing the brief, but costly reprieve for my problems.

Yes, I may feel deprived. But so what?

Who promised me a life without feeling deprived?

I am stronger than I give myself credit.

And you know what?

It’s part of being human.

I embrace my humanity and all the feelings that are a part of it.

If I’m not attempting to avoid them, numb them or control them, then I can actually feel what it means to be human.

What if I just make space for those feelings?

If I do that, then they can dissolve quickly, easily and naturally, without my attempts to control.

All I need to do is allow and accept and know that this is part of life.

Feelings are part of being human.

Is this final?

Sugar, this is not about abstinence. It’s about choice.

I choose to take care of myself. I choose to create my own sweetness. And once I get out of the habit, I don’t think I’m going to miss you very much.

Sure, we can still hangout sometimes… in small doses. I’ve never been much for cutting someone out of my life completely. That just feels too restrictive.

But you are no longer my only sweetness. stress-eating-list1

You can no longer fill in the empty spaces where my loneliness resides.

I don’t need you to feel good.

I don’t need you to have sweetness in my life, or to soothe my tired, aching feelings.

I don’t need you to soothe the places where my heart is shattered.

I don’t need you as a mute button on my crazy whacked-out life.

You can hang out with me sometimes… but I definitely need some space.

For right now.


I choose to feel my feelings.

I choose to face whatever is there that I haven’t been facing up to.

I choose to face everything that I can’t control.

And to let it be.

Will it make me want you even more?


But remember, you are not the only sweetness in my life.

Don’t try to make up.

You say you can take away my pain and my loneliness.

You say you can comfort me.

You say we’ve been together so long. Who will fill in?

Don’t try to make up.

I’ve fallen for your empty promises too many times.

I’m stronger than I give myself credit.

I’ve been dependent on you far too long.

You say you are my friend and you’ll never be the harsh critic I may have to face in the world.

That may be true.

But I am ready to face the world with a clear head.

I want my freedom.

You say you will always be there for me.

You say you can soothe my hurt feelings.

I see you for what you really are.

A sweet obsession.

And I’m not falling for it.

You exist in so many places.

But mostly, you live in my head.

You are no longer my everything.

Because I don’t need you to be my everything.

This is about how I show up in my own life.

What I am willing to feel.

And what I feel worthy of having.

This is about knowing what I need and being willing to give it to myself.

Sugar, I’m not perfect.

This is about knowing I don’t need to be perfect.

I can have slip-ups, knowing –

I am stronger than I give myself credit.

I Just Can’t Resist Sweets

One of the most frequent questions I get from clients is this:

“I just can’t resist sweets. How do you just say no to certain foods?”

Personally, I’ve weaned myself off of most grains and sugar, which does NOT mean that I am perfect or that I have stopped eating sweets – no way!

I still crave treats like anyone else.

Try this pumpkin gingerbread cake, for instance! Or my chocolate chunk scones.

No matter what food is calling your name this holiday season, here’s my guide for passing it up, without feeling deprived.

You’ll need 3 things, so put these on your gift list to yourself.

1. The Gift of Willingness

Are you willing to make your own healthy substitutes?

No matter what you love, there’s a simple, healthier version. That means being willing to take the time to research it and create substitutes for the rich, fattening version that disturbs your waistline.

If you are willing to do this, then you won’t ever feel deprived. And there won’t be any struggle about whether to have something or not. Freedom!

2. The Gift of Planning

Are you willing to make a plan for any event that may be challenging? If you are, then you will always feel prepared and calm. (Hint: Tap before all events – mandatory!)

Your plan may include sampling your favorites, sharing dessert, or bringing your own (see #1). If you minimize grains and sugar, you’ll feel good leaving the party. Success!

3. The Gift of Mindfulness

The last thing you want to do is go unconscious during a social event that is loaded with carb-dense foods. There’s nothing worse than feeling like you’ve overeaten and then having to wait several hours to feel better. If you stay mindful, eat slowly and savor every bite, then you will feel satisfied and in control at the end of the meal without overeating.

Best of all, instead of feeling defeated, you’ll feel GOOD about yourself, with a growing confidence that you are the type of person who can do this.

And that is the best success of all!

The Candy Diet

A lot of people use candy (and other sweets) to deal with stress and mute their emotions.

Let’s face it – candy is a quick and easy fix.


Maybe too easy…

And unfortunately, loaded with toxic chemicals.

If you find yourself eating candy in your car or anywhere in private, chances are you are using it to soothe yourself…. or to get through a difficult situation… or do something you don’t want to do.

We do what we do with food for very good reasons!

Back to the Candy Diet –

I considered writing a book by this title when I discovered that there used to be a website by that name.

I don’t think there was much research behind it, but there was a diet where you used some type of oil before meals to reduce appetite.

Crazy, right?

Crazy enough to make sense…

So I wondered what would happen if I ate my own candy, which is high in good fats, between meals.

This is not the candy that you buy in the store! Way too sweet for me…

But one of the best strategies to eat less sugar is to is to *train* yourself to prefer low sugar treats.

The way to do this is simply to start making them yourself and use less sugar.

That way, you aren’t eating *less* – you are just eating less sugar.

There are plenty of recipes that already have less sugar.

So it’s just being *willing* to use those recipes and to make them yourself, instead of buying gobs of the store-bought, super-sweet toxic variety.

You’ll notice a difference in your weight and your mood over time.

You may even eat less, because you feel more satisfied.

No, it’s not eliminating sugar altogether …but I never was about that anyway 🙂

We can all do a bit better on this!

Click here to download the recipe!

How To Stop Overeating

how to stop overeatingIf you are always wondering how to stop overeating, there is one thing that needs to happen. You need to signal your body that it is satiated.

Here’s the key for how to stop overeating: When you consistently eat healthy fats, such as coconut oil, you provide vital nutrition to your body. But beyond that, you trigger a powerful mechanism that is key to success in weight loss: satiation. Continue reading

Too Much Stress Eating? Libertyville Life Coach Says Try This…

Too much stress eating?

I was talking to a friend the other day, who had a really great idea. Inside her snack cabinet, she posted a note, with the simple question:

“Why are you here?”

Then she lists a few choices –

  1. You are hungry
  2. You got triggered by an emotion
  3. You want a reward
  4. You are procrastinating

If it’s not #1 (You are hungry), then it makes you stop and think about what you are doing, and why you are doing it. Of course, you can ignore the note, or simply declare “I don’t care!” if you want it badly enough. But at the very least, it should give you a chance to pause…at least some of the time.

Of course, if you want to be really clever, you can devise stress eating strategies for each response, so that you start to learn more about how you feel, and what you need. A little bit of planning goes a long way.

5 Steps To Managing Your Stress Eating Triggers

What’s a stress eating trigger? Anything that makes you want to eat. It could be something you see, hear, or smell. It could also be a thought or an emotion emanating from inside you. Yes, your own self talk could trigger the urge to eat!

The trigger is the WHY.

So it might go like this – “every time I feel tired, bored or frustrated, I have the urge for something sweet.” Continue reading

Stress Eating: 3 Ways To Stop

Eating is all too often a rushed, mindless, automatic and mechanical hand-to-mouth activity.

We are in a sense, eating zombies!

Fortunately, we can be awakened and reprogrammed to actually start and stop eating when we are actually hungry.

Emotional Eating Is Not The Problem!

Let’s be honest – everyone engages in emotional eating at some time or another. That’s because the definition of emotional eating is eating any time that you are not hungry. Continue reading

Is The Stress Eating Battle Over?

On this month’s cover of  ‘O’ Magazine, there’s a bold declaration – “The battle is over…”

The ‘battle’ that Oprah is referring to is, of course, with her weight.

It’s always been curious to me that one of the most influential women in the world . . . with access to every resource . . . has not conquered the battle with weight. Continue reading

The Downside Of Losing Weight

What’s your downside of losing weight?

Hmmm . . . it could be any number of things . . . most commonly the fear of having to maintain it . . .  or having to give up the foods you love . . . or the fear of unwanted attention from others.

It can certainly go deeper than that as well. Once you start digging in this area, you are likely to find something.

Having a downside isn’t necessarily a bad thing. But if you want to be successful, you’d better figure out what it is and deal with it.

Because if you don’t, you won’t lose weight. Continue reading