10 tips for raising healthy eaters (and overcoming picky eating)!

If you are a mama, chances are good you’ve spend some time wondering if your child is eating enough, eating the RIGHT foods, and maybe even wondering why the hell they are spitting out a food they loved yesterday.

After spending the last year coaching in a pediatric clinic and working with the author of a best selling picky eating book, I’ve picked up a few tips. If you want the full guide, click below to download!


2.png


10-ways.png

What does self-love have to do with weight loss?? 3 steps for overcoming negative body image

The thing about body image is it’s not just about how you feel about your body RIGHT NOW.

It’s the comment your grandmother made about your size when you were a little girl. It’s the rude name your high school boyfriend called you. It’s how your mom talked about her own body. It’s the example your older sister and aunts set for you by talking about their latest diet and how much weight they wanted to lose before vacation.

ALLL that adds up, and creates automatic thoughts that fill your brain with negativity.

What does self-love have to do with weight loss?? 3 steps for overcoming negative self-talk!


So if you don’t DO the “work” aka learn how to talk kindly to yourself and accept your body as it is NOW…. alllll that junk from your past will be right there with you. Even the rude comments from 20 or 30 years ago!

The brain’s job is to create automatic thoughts so it doesn’t have to think as hard. That means when we are in the habit of thinking badly about our body, our brains learn to automaticlly think negative thoughts. It becomes an automatic loop we aren’t even consiously aware of.

THAT is why I focus so much on changing mindset about body while also changing nutrition habits.

If you are trying to improve your health while thinking horrible thoughts about your body… you might as well be trying to go up a down escalator. It’s just not as effective and may be why you’ve struggled with weight-loss or yo-yo dieting in the past.


Do I really expect my clients to go from self-conscious to body LOVE? Not right away, but YES.

Loving your body doesn’t mean being self-obsessed. It doesn’t mean loving every inch of yourself every single day. What it DOES mean, is accepting your body as it is right now.


It’s okay to want to improve your health, of course, but the point of self-love is to be kind to yourself. It’s about talking to your body the way you would talk to your sweet daughter. It’s about giving yourself grace, and knowing that you’re doing the best you can.

It’s about understanding that body “ideals” are damaging, and realizing that ALL bodies are good bodies.

Different shapes and sizes and colors is what makes the world beautiful and unique.

So if you’re trying to change the way you talk to yourself or talk about your body what should you do??

  1. Pay attention to your thoughts for a few days. Start by becoming aware of what you say to yourself when you look in the mirror, when you try on clothes, after a big meal, etc. Once you become aware of the comments you make to yourself, you can begin to change your thought patterns.

  2. After paying attention to your thought patterns for a few days, write down the most common thoughts. Like, actually sit down and write! And then write some more about negative thoughts you’ve had about your body, yourself, how smart you are, etc.

    • Example: my thighs are so big, I don’t fit in any of my clothes, I need to lose weight, I hate my ____, etc. My mom says my ___ is ____…. etc.

  3. THEN…. And this is the most important part. Begin journaling a rebuttal or an opposite to each negative thought as well as think about where the thought came from?

    • My thighs are big compared to what?? Do my clothes not fit because I just had a baby? Or because I need to buy new clothes? Or because I gained 10 lbs because of stress in the last month?

    • Why do I hate my ___? Did someone make a comment on that body part when I was a child? Am I comparing myself to someone else?

    • And most importantly… what would I tell my daughter if she made those comments to herself? THAT should be the standard by which we talk to ourselves.

  4. (BONUS!!) Once you have your rebuttals write down a few affirmations. You don’t have to go from I hate my thighs to I love my thighs… start with “I’m learning to love my thighs.” or “I have a body” instead of I hate my body. Repeat your affirmations whenever you look in the mirror. Put sticky notes on your car steering wheel on your bathroom mirror, etc.

Changing your thought patterns doesn’t have to be complicated. It’s like changing the eating habits you’ve had for years. It takes work, but it IS possible, and it’s amazing what happens when you DO make a change.

Are you interested in learning to love and accept your body while also improving your health habits??

I have something AWESOME coming just for busy mamas who want to put allll the goodness from this blog post into ACTION. Here’s a little hing: extra support from me + a community of other mamas…

p.s.

I work with mamas who…..

  • Know their pre-baby weight-loss methods just won’t work anymore.

  • They are short on time, and need realistic NO-DRAMA nutrition advice that will work whether she’s pregnant, nursing, or losing baby-weight

  • She knows there’s more to life than fitting in her pre-prego jeans… but she still wants to feel happy and confident in her #mombod

  • She’s tried keto, counting macros, whole 30, etc…. But she needs something that she can do FOREVER (hint: she isn’t giving up carbs forever. duh.)

The mamas I work with get results like…

  • Losing multiple pant sizes and feeling more confidant than ever in her #mombod

  • Having ENERGY to run and play with her kids.

  • Stop emotional eating… no more binging or food guilt

  • No more sugar cravings… one mama said GOODBYE to the afternoon chocolate habit she had for years!  

  • Actually enjoy and crave healthy meals. One of my clients stopped the drive through habit!

  • Learning how to balance their favorite treats with healthy foods. ALL of my clients eat the foods they lovein moderation. No restrictions or feeling deprived.

  • Being a healthy example to their kids… the reason you want to be healthy anyway.

  • Learning to love her body. The greatest gift you can give yourself is self-acceptance.

Do you want results WITHOUT strict diets or crazy exercise plans you don’t have time for??

5-day healthy mama kickstart

Hey mama. 

I know working on your health and fitness is sometimes easier said than done. But I also know a little accountability and a plan can go a long way.

That's why I'm offering the FREE 5-day healthy mama kickstart challenge!

It's perfect if you feel like you've been struggling with health habits that used to be easy for you, or if you just need a good re-set! 

One habit per day, no commitment or crazy plan to stick to. Easy as that. 

Sign up by clicking here and be sure to join my free facebook community by clicking here!! 

xoxo, 

Cassandra 

FREE 5-day nutrition and fitness challenge. Re-set your health habits, get free resources, and join a community of moms here!
FREE 5-day challenge! Healthy mama kickstart is perfect for you if you are trying to improve your health habits, but aren't sure where to start! Are you a busy mom who wants more energy? Sign up for this free challenge!

Questions to ask when hiring a health coach

I know there are plenty of moms who think it’s wasteful or selfish to invest in themselves (it’s not.)

But there are these deeply rooted beliefs that hold us back. As if our desires and lives should be second to our kids’… even though our health and happiness IS directly related to theirs.  

 

Questions to ask yourself when hiring a health coach

So how can you decide if private health coaching is right for you?

 

First, consider the following questions.

 

  • Have you been trying to improve your health for the last several years on your own without getting very far? Always gaining and losing the same five pounds? Always trying the same dumb shake or plain chicken meal when it’s time to “get strict” about your diet??
     

  • Are you unclear about the specific goals you have for yourself because there is just SO much information available that you don’t know where to start? Whole 30? Keto? Cutting carbs or dairy? More kale? Less red meat?? WTF should I do next?
     

  • Have you been successful at changing some health habits, but still struggle with loving or accepting your body? Made a habit of getting workouts in and definitely eating better but still being a major MEAN-GIRL to yourself??
     

  • Do you desperately wish you didn’t spend so much time comparing yourself to other mamas on instagram or facebook?
     

  • Do you want your kids to grow up learning about balance and moderation and NOT yo-yo dieting or thinking negative thoughts about their bodies?
     

  • Are you totally OVER the idea of meal plans or strict diets that promise weight loss, but force you to give up your favorite foods?? (pass the fries, plz)

 

If you are here reading this, I’m guessing you answered YES to at least one of those questions. I think we all want to be healthy and happy and teach our kids balance. Duh. You’re smart. You know this shit.

 

But why is it so hard to make changes??

And how long will it take to do it on your own?

 

Will you continue to wrestle each week with changing your habits and trying to adopt new changes that don’t quite fit into your life?

I know you are busy. Running a household and caring for these babes is tough work.

Throw in friendships (what?), exercise (yikes), volunteering in kid’s classrooms, working/side-hustling. And all the damn laundry. It’s just a lot.

Only YOU know if you can go on thinking the same negative thoughts about your body. 

Only YOU know if you can white-knuckle it any longer. 

Only YOU can decide if it’s time to do something different.

 

But how do you decide?

 

Close your eyes, and imagine yourself one year from now.

 

Look at your future self in the mirror.

Ask yourself, how your life is different. How is life the same? Are your health habits different? Do you look in the mirror and love your body?

 

What about three months from now?

 

Have you committed to taking time for yourself each week? Each day? Or are you a tired, stressed, frustrated ball of nerves because you never have a second to focus on YOU?

 

Now think about where you are TODAY.

 

What will need to change to become the woman and mom you know you can be in the next three months? What about the woman you desire to be one year from now?

 

Can you do it on your own, or are you ready to stop DIY-ing your health?

 

If you’re over trying to do it yourself, click below to fill out my coaching application.

 

I can’t wait to help you become the woman you know you can be. 

 

Talk soon,

 

Cassandra

Questions to ask yourself when hiring a health coach.