Body image

5 Simple Steps to Weight Loss!

Posted by on Nov 4, 2016 in Body image, Featured, Food and Nutrition, Health Tips | 0 comments

5 Simple Steps to Weight Loss!

Fall is one of my favorite seasons. There is something about the air that I love to breathe. Fall is a great time of year to create positive and healthy changes and set some goals before the holiday season approaches. Yes you read that right. Use this time of year to decide how you want 2017 to go. Now don’t go into a panic New Year’s is still a few months away, but how great would you feel if you established your game plan now.

Are you feeling stuck? Perhaps you indulged a little more then you wanted to this summer season and are feeling guilty. Maybe you can’t seem to take off those stubborn 10 lbs or its possible you find yourself feeling frustrated because you can’t seem to stick with a weight loss plan that has lasting results.

Don’t panic! Here are some simple steps to help you get started:

Set a Goal

Get clear on what you want to achieve. Think about how you want to feel and be specific. Declaring that you want to lose weight is not specific enough. Perhaps you want to feel better about your body or fit into a pair of jeans better. The more specific you are, the better. Once your intention is clear write it down and post it somewhere you will see it everyday. For example: “By the end of December I want to feel more physically fit and be able to fit into my size 8 jeans”

Take Positive Action

What are you going to do to achieve your goal? Now you’ll want to create a positive action step in achieving this goal. If you want to feel more physically fit, then it would make sense to take action in the form of movement. For example: “Starting on Nov. 9th I will perform cardio activity 4 times per week for at least 30 minutes and practice yoga 2 times per week” Make sure you make your goal achievable for you! What is realistic for you?

Get Rid Of The Excuse

We all have excuses. The most common ones being, I don’t have time, it’s never going to work so why bother. I am too fat anyway. It’s really hard for me to lose weight. The list goes on and on. I encourage you to think of all your most common excuses. Write them down and make a list. Then call yourself out on them. Excuses are just our own way of self-sabotage and they hold us back. If we keep using excuses to hold us back we will continue to stay stuck.

Use An Accountability Partner

Share your intentions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more or take up yoga, have a friend call you two or three times a week to check on you or invite them to join you. If you don’t have anyone who you feel comfortable in this role then reach out to me to set up a FREE Break Through Session. I am a great accountability tool.

Reward Yourself

Set up a reward system for yourself (and your accountability partner). Once you have achieved your goal for the week, schedule a massage or go out for a healthy & delicious meal that someone else has prepared. Once you hit a big milestone, like fitting in to those jeans; perhaps your reward is even bigger. What makes you feel good?

So there you have it. 5 Simple Steps to creating a healthy weight loss plan that works…I promise. The most important thing to remember is your intention. What do you want to achieve? How bad do you want it?


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How To Keep Those Resolutions

Posted by on Jan 2, 2014 in Body image, Health Tips, Mindfulness | 0 comments

How To Keep Those Resolutions

True life is lived when tiny changes occur” -Leo Tolstoy

Many of us start the New Year making resolutions. We vow to eat healthier, go to the gym, quit smoking, spend less money, get organized… etc. So why is it, that only 8% of us are able to stick with these resolutions? We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to keep those New Year’s resolutions?

First of all you need to understand that you are not a failure. 

Mistakes, issues and challenges are just opportunities to begin again more intelligently.

Don’t beat yourself up or tell yourself that you are no good. In order to truly be successful at anything we want to achieve we must get rid of the “I’m not good enough” and “you never do anything right” talk.

Here are some ways you can make your intentions a reality this year:

Set Your Intention

Ask yourself what you want to change and how you want to feel.  Then write down your positive intentions and keep them in a visible place, like taped to your bedroom mirror, the bathroom mirror or refrigerator.

Find The Source Of Your Resistance

Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work?  If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.

Visualize Your Goal

Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Visualize yourself feeling better, looking better and having more confidence. Get connected to the result of your action, and you will be more likely to stick with your plan.

Get Support

Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.

Reward Yourself

Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage or a healthy treat.

Forgive Yourself

Practice a loving and forgiving relationship with yourself. If you are unable to reach your goal forgive yourself and try again. Encourage yourself, the way you would a child. If after trying another time you are unable to succeed maybe you need to set a more realistic and attainable goal.

I really encourage you to think about what it is that you WANT. If you find yourself getting discouraged and thinking “it’s never going to change, so why bother” that is exactly what will happen. Positive thoughts lead to positive actions. Take a moment and ask yourself, “What can I be doing right now to feel better?”


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How To Lose Weight Without Dieting

Posted by on May 19, 2013 in Body image, Food and Nutrition, Health Tips | 0 comments

How To Lose Weight Without Dieting
Believing in our hearts that who we are is enough is the key to a more satisfying and balanced life.- Ellen Sue Stern



If you read last week’s blog you now know why I think diet’s don’t work. In 2007 alone, the American Diatetic Association found that Americans spent $58 billion on weight loss products. Considering that obesity has gone global, you can imagine how lucrative the weight loss industry must be. There is always someone coming out with the latest diet book, telling us what we should and shouldn’t do too look thinner, younger, radiant and full of life.

In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people.

Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.

These are my fab favorite ways to lose weight without dieting…

Love Yourself

Get rid of the negative self-talk. Are you a perfectionist, always saying “I am not good enough”? Having a negative opinion about ourselves can have a huge impact on who we are and what we do. Before we can attempt to change our negative habits we need to love and accept ourselves just as we are, flaws and all. How can you chose to love yourself today?

Learn To Let Go

We all have “stuff” we want to let go of. The weight of these things can have a physical and emotional pull on our bodies. As we learn to let go of the things that no longer serve us, we open up to new possibilities and begin to receive what we need. I encourage you to think about what you need to let go of. Imagine what your life would be like if it is no longer with you.

Be Positive

Positive thoughts lead to positive actions. Ask yourself how do I WANT to feel? If you want to feel good then think good thoughts. When you put positive thoughts into the universe and follow through with positive actions you will see positive results. Begin each day with a loving positive thought about yourself and your life! “I accept myself and create peace in my mind and heart.”

Practice Patience

Any lifestyle change you make to accomplish your goals will take time. In order to make positive changes that last a lifetime we must do it slowly. This requires patience. Everyone loses weight at different rates. If we give up or lose motivation we will never achieve our goals. It takes hard work and discipline, but it also takes time. Life is long, what’s the rush?

Tune In

Do you often rationalize or justify your eating habits? Do you find yourself thinking: “go ahead, you have been so good lately” or  “you deserve it, you’ve worked hard all day” or “you might as well, your fat anyway” Often times when we eat emotionally it is because our mind tells us to. Our bodies don’t want fatty, greasy, sugar coated snacks. Our bodies want nourishing and satisfying food. Learn how to tune in with your body. Ask it what it wants?

Eat Mindfully

When we eat mindfully we are eating in the present moment. We are able to know when we are hungry and stop eating when we are full. Eating mindfully means we are conscious of where our food came from; who grew it and prepared it. We take a minute to smell the delicious food we eat. Finally, make sure you chew your food SLOWLY and savor every bite. Try eating mindfully without any distractions and see what happens.

Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom.

There is no such thing as a quick fix; you already have everything you need within you.

With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health. If you want to learn more about this and how I lost over 130 lbs. contact me for a free break through session.


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Why Diets Don’t Work

Posted by on May 12, 2013 in Body image, Food and Nutrition, Health Tips | 0 comments

Why Diets Don’t Work

Did you know that nearly all dieters (95%) can expect to regain two-thirds of their lost weight within a year of completing their diet plan? These dieters can also expect to regain all of their weight, and possibly more, within 5 years.

Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age.

Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. America’s population has reached its highest weight in history. The World Health Organization estimates that nearly two-thirds of all American adults are overweight and 34% of Americans are clinically obese.

Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?

Too General

Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone?

Too Extreme

Diets don’t work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet.

Too Restrictive

Diets don’t work because they are too restrictive. People who fail on diet plans are not flawed or weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.

 Too Narrow

Diets don’t work because they don’t consider the emotional or spiritual needs of the client. Most people are disconnected from why they gain weight and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances and overeating.

If diets don’t work what are we to do? I know first hand the frustration and the deep agony of wanting to be a different size. I have struggled with “my weight issue” for all of my life (literally).

As a holistic health counselor my goal is not only to teach people healthy food choices and habits that last a lifetime, but also to empower people to break free from emotional eating and truly accept who they are.

Stay Tuned for next week’s blog when I discuss how to lose weight without dieting.



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Ditch the Diet and Lose Weight

Posted by on Mar 17, 2013 in Body image | 0 comments

Ditch the Diet and Lose Weight

The Weight of The Scale

For most of my life I have judged my self-worth based on my weight, and my weight alone.

I weigh too much, therefore I am fat and that’s why no one loves me.

I am always trying to lose weight. I am constantly thinking about what to eat and what not to eat. I have a love hate relationship with my closet and sometimes getting dressed is the most stressful and painful part of my day.

Recently, on my enlightened journey towards true health and happiness I have discovered that I have let the scale determine my success at achieving a healthy body image.

Every time I get on the scale to weigh myself one of two things usually happens. 1. I am in a great mood and feel good about myself because I have lost weight or 2. I am in a terrible funk for the entire day (or more) because I have not lost weight (this sometimes leads to self-sabotage or lack of motivation)

I decided to challenge this.

I decided to quit weighing myself, cold turkey. Not allowing myself to get on the scale, especially on days when I knew it wouldn’t reflect what I wanted it too.

Here is What I learned…

I Am In Tune

I am so in tune with my physical body that I don’t need the scale to tell me if I have lost or gained weight. When I try on my clothes, and they feel too tight, or don’t fit at all I know I have gained weight and vice versa.

Measuring My Success

Just because the scale doesn’t say I have lost weight doesn’t mean my body hasn’t changed. I can determine my success at achieving a healthy body image by the way I feel when I am being active or by how I feel in my clothes.

If I am unhappy with how I feel I will be even more determined to want to change it no matter what the scale says.

Work In Progress

Even after going weeks without weighing myself and feeling better about how I look and feel, I am still curious to see what the scale says. I decide to weigh myself, even though I already know that it is not exactly where I’d like to be. This is when I know I am a work in progress, just like everyone else.

Worthy Of Love

No matter what size I am I am enough. Even if I am overweight, or not in my ideal body image, I am still worthy of love. I must practice loving and accepting myself everyday.

This is perhaps the most beautiful discovery I have made! Seems kind of obvious, huh? Maybe not. If you have ever struggled with what the scale says I encourage you to think about how you determine your self worth. How do you judge yourself?

If you want to learn how to say goodbye to the scale forever, then join me on March 24th, at the Center For Aligned Healing in Chappaqua, NY. We will explore our relationship between our bodies and the food we eat. You will be able to discover how to get off the emotional eating roller coaster and live in a body you love! Check Here for more information and registration details.

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Break Free From Emotional Eating

Posted by on Mar 4, 2013 in Body image, Mindfulness, Nourishing Yourself | 0 comments

Break Free From Emotional Eating

For many years I was afraid to tell my story. I didn’t want anyone to know “my big secret”. Even now, I have a hard time telling people that I am a recovering food addict and compulsive overeater. Recently I have come to understand that in order to fully heal myself I must step into the fear and expose my truth.

The truth is, that at the age of 18, I left High School morbidly obese feeling ashamed and frightened that no one would love me because of how I looked. My “weight issue” has been with me for as long as I can remember. At an early age, I developed a love/hate relationship with the scale and determined my self-worth by the number that it reflected back to me.

I never felt good enough and lived a fearful life.

This past year I have been on a quest of self-discovery and healing. Throughout my journey, I have learned, that true health is achieved when we create complete harmony with the mind, body and spirit.

Instead of feeling like there is something wrong with me because I was overweight or FAT I began to understand that in order to truly break free I needed to step into the fear, let go of the past and love and accept myself just as I am.

So how did I finally break free from emotional eating and lose over 130lbs?


The first step in breaking free from any negative pattern is to simply be aware that it exists. When we learn to cultivate awareness around what we do and how we do it, we are connecting with our inner guide, higher power, spirit. When we bring conscious awareness to all the little things, everything will fall into place.


After you become aware of your thoughts and actions, focus on how you feel. Stay with the feelings. Don’t run from them or turn to food for comfort (or any other un-healthy habit). Know that these feelings will pass no matter how shitty they make you feel.

Be Positive

Positive thoughts lead to positive actions. Ask yourself how do I WANT to feel? If you want to feel good then think good thoughts. When you put positive thoughts into the universe and follow through with positive actions you will see positive results. Begin each day with a loving positive thought about yourself and your life! “I accept myself and create peace in my mind and heart.”

 Tune In

Tune in with your body, listen to what it tells you! Once you learn how to tune in with what your body wants, not your mind, you will be better able to understand how to cultivate nourishment for yourself and slowly break free from emotional eating. A very powerful and essential tool I teach my clients; is to tune in with themselves through meditation.

Let Go

In the process of letting go you will lose many things from the past, but you will find yourself”- Deepak Chopra

When we hold onto to our past we are unable to experience the here and now. Your higher self (the person who you truly are) only lives in the present moment. If we stay “stuck” in our past or only focus on our future we are not honoring our true selves. As we learn to let go of what no longer serve us, we open up to new possibilities and begin to receive what we need.

Nourish Yourself

Make a list of all the things that nourish you and start to do them. This can be the food you eat, the relationships you have, or the work that you do. The more you add nourishment into your life from sources other then food, the more likely you are not to turn to food for comfort (or any other unhealthy habits).


Moment by moment we have a new opportunity to change what we think, believe, and feel about ourselves. Every time you catch yourself saying something negative about yourself, acknowledge it, observe it, and then challenge it. Begin your day with a positive affirmation “I love life and life loves me”. Repeat as needed throughout the day. Our bodies are the only eternal relationship we have. If we can’t trust, love, and be honest with ourselves then how can we love, trust, or be honest with another?

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