Introduction: What “Intentional Flexibility” Really Means Have you ever noticed how easy it is to swing between extremes with food?One week you’re “on track,” eating all the “right” things, feeling organized and proud.The next, life gets busy, meals feel rushed, and suddenly you’re convinced you’ve “fallen off.” That back-and-forth is exhausting — and it’s not […]

Halloween candy is everywhere this time of year, and with it often comes anxiety: “What if I eat too much?” or “What if my kids can’t stop?” If you’ve ever felt tense around sweets, you’re not alone. The fear of sugar is deeply rooted in diet culture messages that tell us sugar is dangerous or addictive. But what if that […]

Last week was Weight Stigma Awareness Week, a time to recognize the very real harm caused by weight-based bias. While people of all body sizes can experience weight stigma—through comments, assumptions, or pressure to look a certain way—it is especially harmful for those living in larger bodies, who face higher rates of discrimination in healthcare, work, […]

Have you ever told yourself, “I better eat the cookies now because my diet starts Monday”?Or maybe you’ve grabbed an extra slice of pizza because you weren’t sure when you’d “let yourself” have it again. Some people even avoid keeping ice cream, chips, or bread in the house because they feel out of control around […]

For decades, Body Mass Index (BMI) has been used as a quick way to label people’s health status. You’ve probably had your BMI calculated at a doctor’s office or seen it used in the news as a marker of “healthy weight.” But what is BMI, exactly?BMI is a simple formula that divides a person’s weight […]

“Should I eat more protein? Should I cut out sugar? Am I actually hungry… or just stressed?” If your brain feels like it’s constantly spinning with food thoughts, you might be experiencing food noise—that relentless inner chatter around what, when, and how much to eat. It’s something I hear from almost every client I work […]

What if your life didn’t revolve around dieting or trying to control your body?That’s exactly what International No Diet Day—celebrated each year on May 6th—is all about. This global awareness day invites us to hit pause on harmful messages about food and weight, and instead, embrace a “no diet” mindset—one rooted in self-compassion, nourishment, and […]

Have you ever eaten something and immediately felt a wave of guilt? That nagging voice that says, “You shouldn’t have eaten that,” or “You’ll have to make up for it later”? That’s food guilt—and it’s not your fault. But it is something you can unlearn. Intuitive Eating Principle #4 invites us to Challenge the Food […]

Over the past 25 years as a Registered Dietitian, I have listened to countless stories of restriction, frustration, guilt, shame, confusion, and hopelessness from individuals caught in the relentless pursuit of weight loss. As a healthcare provider, I believe in practicing ethically—and that means doing no harm. This includes challenging the harmful messages of diet […]

For years, I believed that happiness, confidence, and health were only possible if I lost weight. I thought that once I reached a certain number on the scale, everything would fall into place. So, like many others, I jumped from one diet to another, chasing an ideal that always seemed just out of reach. But […]