Compassionate Boundaries With Family Food Traditions: honor culture, honor limits
You can honour your family’s food traditions and still set limits that support your health. The key is to separate … Read more
Nutrition and Healthy Eating
Guidance on balanced diets, meal planning, and understanding the role of nutrition in achieving and maintaining a healthy weight.
Mindful Snacking Protocol: plate, pace, and pause—no calorie counting required
The mindful snacking protocol has three steps: plate your snack instead of eating from the package, pace yourself by eating … Read more
Craving Exposure Schedule: plan weekly safe exposures and measure mastery
A craving exposure schedule is a planned, gradual way to spend time near a food or situation that usually triggers … Read more
Needs‑Based Eating: identify non‑food needs and choose targeted replacements
Needs-based eating means figuring out what you actually need in a moment when you reach for food without being hungry, … Read more
Social Scripting for Buffets and Potlucks: 12 phrases and plate strategies
Buffets and potlucks are hard for two reasons: there is a lot of food in view, and other people have … Read more
State Change Micro‑Doses: breath, posture, and temperature to reset within 90 seconds
A “state change micro-dose” is a short, deliberate shift in your body, such as a slower exhale, a taller posture … Read more
Anticraving Cues at Home: scent, light, and layout micro‑tweaks
Your home is full of cues that can spark cravings: a bowl of candy you walk past, a snack drawer … Read more
Decision Latitude: widen choices without losing guardrails—menus and boundaries
Decision latitude means giving yourself real choices about what, when and how you eat and move, instead of one rigid … Read more
Attention Training Technique for Food Fixation: sound, imagery, and shifting tasks
The attention training technique (ATT) is a short listening exercise in which you practise focusing on one sound, switching between … Read more
Stress Reappraisal Before Meals: from threat to challenge with cue cards
Stress reappraisal means changing how you read your body’s stress signals, from “this is a threat, I need to escape … Read more