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!

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.

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.

Ready to break the diet cycle while being kind to your body so you can model a healthy body image for your kids?? Click below to download my free ebook

The busy moms guide to intuitive eating

You might be wondering why you need to use your INTUITION to do something as “simple” as eat. We need to eat for survival right? And when you’re a busy mom, sometimes eating means shoving food in your mouth while driving, nursing, packing lunches or… showering??

I love the concept of intuitive eating because it allows you to eat what you NEED no matter what stage of motherhood/postpartum you are in.

We go through so many different phases of nutrient needs between pregnancy and postpartum and breastfeeding, etc. that there is NO way we could possibly count calories effectively through all that.

Pregnancy is actually what got me into this whole intuitive eating thing in the first place. Before that I was OBSESSED with tracking macros, but letting my body tell me what I needed gave me so much FREEDOM.

click below to get your FREE ebook all about intuitive eating + breaking up with the restrictive diet cycle!

Besides… our bodies are SMART. They know EXACTLY what we NEED… but sometimes we complicate things and eat when we are not truly hungry, which throws off the whole hunger/fullness gauge in our brain.

For example, maybe you’ve found yourself eating in the following circumstances:

• mistaking hunger for thirst

• boredom

• social situations

• the food is there (friend’s counter, the break room at work, samples at costco…ahem…)

• watching TV/ a movie …super easy to eat a lot when you’re distracted

• holidays/celebrations

• anxiety/depression/sadness

• happiness

And many many other reasons….

So why is intuitive eating important?

Intuitive eating allows you to manage your body, mind, and weight while still feeling satisfied and in control. And most importantly, without sticking to a strict DIET. 

If you follow the guidelines I teach my clients and listen to your body (not your emotions), you will be able to live a healthy life while staying at a healthy weight. 

It’s important to focus on trying to eat when you are HUNGRY so you can pay attention to your hunger and fullness cues. When You eat when you aren’t hungry, your brain doesn’t tell you to STOP (thus overeating).

It’s important to listen to your body whether you are eating something super healthy, OR if you're having a tasty and indulgent treat.

Regardless of what you are eating, intuitive eating allows you to STOP when you are FULL….so you avoid feeling sick or “stuffed” which is your body’s way of telling you STOPPPPP!!!

So how can you focus on your hunger cues?

There are several things you can do before and while eating to ensure you are listening to your body and not overeating.

• Before you head to the kitchen for a snack… ask yourself a few questions. Am I hungry?? Am I thirsty? When was my last meal? Do I need a small snack or am I ready for a meal?

• Are you feeling emotional in any way? Bored? Stressed? Did your toddler just have a meltdown? Assess what’s REALLY going on.

• Ask yourself how you’ll feel AFTER you finish whatever it is that you want. Will you feel satisfied? Will your tummy hurt?

• Drink a full glass of water

• If you decide you are NOT actually hungry, come up with a heathy distraction. Take a walk, put on some music, look at your to-do list, etc.

• When snacking serve yourself a portion instead of eating from a box or bag

• eat until 80% full and give yourself a chance to really feel satisfied (vs overly stuffed)

• wait 20 minutes before going back for seconds

• put your fork down, sip water between bites

• chew more!! If you usually eat quickly you probably chew a couple times before scooping up your next bite. Notice how many chews you are doing, and then add a few more! Really allow yourself to TASTE your food

Feel like you need these reminders stuck to your fridge?? I made a printable Intuitive eating 101 guide for you! With a bonus hunger scale! Enter your info below, and I’ll send it straight to your inbox!  

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.  

 

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

Why hiring a coach beats trying to do it all on your own

Have you ever had a health problem, or a plumbing "thing" or a bad haircut where you tried to "fix it" yourself and it just wouldn't work out so you finally just hired someone and it was SO nice to have that annoying thing taken off YOUR plate, and into the hands of an expert instead??

It's happened to me many times... health, mental health, fitness, home improvement projects (oy)... I've been there. 

I think it's normal as millennials and especially as moms who are used to consulting the internet to solve problems, to just turn to free info and think it will be enough. 

And sometimes it is... but sometimes you find yourself beating your head against a wall, trying everything under the sun, and it just isn't "working". 

And when it comes to your health, wellbeing, and SELF-LOVE, you just shouldn't take the gamble of trying to DIY it! 

I know there is SOOOO much info available. And people are always talking about keto, and Whole 30, and paleo, and cleanses, and juices, and superfoods, and it's overwhelming. And then the news outlets reference obscure studies that aren't really helpful and it's like WTF am I actually supposed to do anyway??? 

And that's when I come in. (Actually, I never want you to feel like you are beating your head against a wall, but sometimes it takes getting there to realize you could use a little help.)

So HOW can coaching help you if you've been trying to DIY it?

• Having a set plan in place versus trying ALL the things is powerful. It takes less of your headspace and makes life SIMPLER 

• Accountability is a powerful tool. But I'm guessing you don't want to have to check in with your hubby or sister or BFF every day about your workouts or have them ask you if you are getting enough sleep, or are sticking to your goals. Having someone who is there to help without judgment is wonderful. 

• Stop putting so much pressure on yourself!! You shouldn't have to be health guru and do this on your own. You owe it to YOU do have someone knowledgeable help you and give you the tools you need, so in the future, you can absolutely DIY it. But watching one more health doc or doing one more free workout is not going to change your mindset and help you LOVE your body. It just isn't. 

Want to know more?? I'm now offering ONLINE coaching! Apply here! 

 

p.s. Need an extra boost into your healthy lifestyle? Download your FREE healthy mama toolkit here.