Quick Reference
Getting Started
- Macronutrient Food Guide
- A Guide to Protein for Weight Loss
- Ways of Tracking Food Consumption & Its Effectiveness for Weight Loss
- Good Eats Recipe Index
- Healthy Grocery Shopping on a Budget
- Grocery & Convenient Store Finds
- If Starting Feels Heavy, Start Smaller
- “Is this food good or bad?”
- Mindful Eating & Food Environments for Weight Management
- Fail Forward: Dealing with Setbacks
Hunger Management
Food Tracking & Choices
- Making it work: Cuisine, Fast Food & Restaurants
- Navigating Restaurant Nutrition: Tips, Tricks, and Realities of Calorie and Macro Tracking
- Mindful Eating Strategies for Dining Out & Weight Loss
- Mindful Eating: Choices & Celebrating Our Decisions
- Mindful Eating: Worthy of a Food Critic?
- Mindful Eating: Appetite & Craving Scavenger Hunt
Meal Portioning
- The Plate Method
- Guide to Basic Hand Portioning for Weight Management
- Plate Visuals: Sushi
- Plate Visuals & Healthy Combos: Starbucks
Meal Prepping & Planning
- Meal Prepping & Batch Cooking Guide
- Starting Simple: 333 Method Balanced Meal Planning
- Keeping it simple: 333 Method Balanced Meal Prepping
- How to Properly Store Fresh Produce
- Easy Backup Meal Strategies to Help Stay on Track
- A Guide to Family Meal Planning
- Family Meal Planning: Eating Seasonally, Fall Produce & Meal Plan Switches
- Family Meal Planning: Winter Produce & Meal Plan Switches
- Family Meal Planning: Spring Produce, Meal Plan Switches & Pantry Spring Cleaning
- Family Meal Planning: Pivot in Planning for the End of the School Year, Summer Produce & Summer Social Plates
Eating Habits
- The Real Goal Isn’t Just Losing Weight… It’s Keeping It Off
- H.A.L.T.-ing and Practicing Mindful Eating – Emotional Eating
- All-Or-Nothing with Eating
- The Middle Is Where Most Of Life Happens… the (gray) space between “healthy” & “indulgent”
- Standing in the Kitchen at 9pm Again?
- A Guide for Mindful Eating
- The “BASICS” of Mindful Eating
- An Exercise For Mindful Eating
- A 7-Day Mindful Eating Challenge
- Understanding Types of Hunger
- It’s really the little things… little bites, licks & tastes.
Weight Loss
- 5 Lessons Learned from Losing 135 lbs
- What I Actually Did to Lose 14 Pounds in 2 Months
- Week 1-8 of the Weight Loss Journey to Lose 135 lbs
- Weight Loss Plateaus & An Audit
- Diet Breaks: An Intentional Maintenance Period
- Weight Loss and the Weekends
- Weight Loss: Social Time Included
Training
Holidays, Travel & Social Time
- Traveling, Vacation & Weight Management Guide
- Weight Worries, Holiday Fun & “Vacation Mode”
- Healthy for the Holidays: Family Visits & Staycations
- Navigating the Holidays Without Losing Yourself (Again)
- Lessons learned about nutrition, fitness & habits from a 30-day active move & 7-day cross-country road trip
- Here Comes the Holiday Storm… Stay Steady, Stay You
- Surviving the Holidays – Navigating events
- UGGGGGHHH… Willpower Feels Impossible During the Holidays
Special Circumstances
- Getting to Know Gluten-Free Better
- Understanding Lent, Habits & Nutritional Needs
- Navigating Weight Phases with a Neurodivergent Brain
Goal Setting
- The Scale, Fluctuations & A Goal Weight
- The Other Side of It: Nutritional Goals & Their Downsides
- Healthy Habit Change: Big Rocks, Small Rocks & Sand
- Non-Scale Victories (NSVs)
- Goals: Actually Getting Started & Perfectionism
Maintenance Series
- The Real Goal Isn’t Just Losing Weight… It’s Keeping It Off
- Maintenance Part One: How I Screwed Up
- Maintenance Part Two: Losing the Leanness
- Maintenance Part Three: GAH! THIS IS FOREVER
- Maintenance Part Four: How I wish I would’ve started
- Maintenance Part Five: My pants need to fit!
- Maintenance Part Six: Do I even know what I am doing?
- Maintenance Part Seven: Mindless Means Mayhem