Competing Response Training for Snack Urges: hands, mouth, mind replacements
Competing response training means choosing a specific action that is hard to do at the same time as snacking, and … 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.
Interoceptive Awareness Training: hunger, fullness, and stress mapping in 3 weeks
Interoceptive awareness is your ability to notice signals from inside your body, such as hunger, fullness, tension and a racing … Read more
Mindful Self‑Talk During Meals: attention cues, bite pacing, and reflection questions
Mindful self-talk during meals means using a few short, kind phrases in your head to keep your attention on the … Read more
The Annual Retreat: Plan a Personal Day With Reflection, Nature, and a Simple Meal Plan
A personal annual retreat is one intentional day set aside to rest, reflect on the past year and plan the … Read more
Navigating Community Food Traditions: Honor Culture While Honoring Your Limits
You can keep your family’s and community’s food traditions and still eat in a way that supports your health. The … Read more
Hospitality Without Overeating: Host, Share, and Celebrate With Smart Menus and Boundaries
You can be a warm, generous host without overeating by planning a balanced menu ahead of time, serving food in … Read more
Gratitude Before Meals: Family Scripts That Encourage Mindful Eating
A short moment of gratitude before a meal (a grace, a thank-you, or one sentence each around the table) gives … Read more
Purpose Mapping: Connect Calling, Roles, and Daily Health Behaviors on One Page
A purpose map is a single page that links what you believe you’re here to do (your calling), the roles … Read more
Forgiveness and Health: A Guided Process to Release Resentment and Reduce Stress Eating
Resentment keeps stress switched on, and for many people stress shows up as eating when they aren’t hungry. Forgiveness, meaning … Read more
Scripture to Practice: Turn Verses Into Specific Health Actions for the Week Ahead
A verse can inspire you on Sunday and be forgotten by Tuesday. The fix is to translate each verse into … Read more