The Decision Journal for Eating: Log Context, Not Calories, to Learn What Works
A decision journal for eating records the situation around a food choice (how hungry you were, what you were feeling, … 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.
Cravings After Conflict: Repair, Regulate, and Re-Route Instead of Raiding the Pantry
Cravings after an argument are common: stress hormones rise, your body looks for quick comfort, and the pantry is close. … Read more
Ending the Clean-Plate Habit: Family Scripts, Plate Sizes, and Leftover Plans
The clean-plate habit is the rule many of us grew up with: you finish everything on your plate, hungry or … Read more
Anticipatory Anxiety Around Restaurants: Plan, Prime, and Practice Responses
Anticipatory anxiety around restaurants is the worry that builds before you eat out: about the menu, the wait, the people, … Read more
The Craving Compass: Use Location and Time Patterns to Reroute Habits
The craving compass is a simple way to map where and when your cravings show up so you can change … Read more
Grounded Eating: Pre-Meal Breathing, Bite-Pacing, and Satiety Checks You’ll Actually Use
Grounded eating is a short routine you wrap around a meal: one minute of slow breathing before you start, a … Read more
The Reframe Library: 30 Scripted Reframes for Common Diet Thoughts You Can Use As-Is
A reframe is a more balanced, realistic way to answer an unhelpful thought. It isn’t forced positivity. Below are 30 … Read more
The 4-Box Craving Planner: Predict, Prevent, Pivot, and Process (A Weekly Template)
The 4-Box Craving Planner is a one-page weekly template that helps you handle cravings before they happen instead of fighting … Read more
Food Rules vs Food Principles: Replace Rigid Rules With Flexible, Actionable Guidelines
Food rules are fixed commands (“never eat after 7 p.m.”, “no bread”) that you either obey or break. Food principles … Read more
Gratitude That Changes Behavior: Prompts Tied to Actions (Sleep, Movement, Meals) Rather Than Vibes
Gratitude changes behaviour when each “thank you” is tied to a specific, small action: going to bed on time, taking … Read more