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
Making It Work Collection
Eating out, made easy
Your favorite restaurants don’t have to be off limits. Tap any of 39 spots to see my Pick 3, the macros, and the easy swaps that make it fit your day. No perfection required. Just a plan.
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
Grocery Store Series
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
- Birthday Party Survival Guide for Your Nutrition & Your Mindset
- 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
- Food Noise: That Constant Stuff in Your Head That Won’t Stop
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
Improvement Season (Bulking/Surplus)
Supportive & Unsupportive
- Your Healthy Habits & Others
- Unsupportive People with Health Journeys: Food Pushers
- Unsupportive People with Health Journeys: Food Police
- Do you have people in your life who don’t support your health and fitness journey?
- Unsupportive People with Health Journeys: The Comparers