Self-Care Cafe

Send us a text message—ask us a question! The last episode in our Intuitive Eating series covers nutrition! You've learned how to break up with dieting and how to get to know your body—let's chat about how to make food choices for your health goals without turning to dieting. We'll cover what healthy eating means with the Intuitive Eating approach, how to worry less about food choic...

Send us a text message—ask us a question! R-E-S-P-E-C-T! Does respecting your body sound like a stretch? It doesn't have to be. Body respect is a great way to work on your confidence, trust, and even your health. Let's chat about how to make up with your body through body respect. We cover barriers to body respect, how worrying about your body size affects your health, how to start worki...

Send us a text message—ask us a question! We've moved on to the Making Up With Your Body phase of Intuitive Eating!  This phase is all about using what you've learned from the Breaking Up With Dieting phase and Getting to Know Your Body phase and applying it to Making Up With Your Body. You'll be able to nourish your body, support your body, and learn to respect your body in this ph...

Send us a text message—ask us a question! We're covering Intuitive Eating principle 'Cope With Your Emotions With Kindness'—which is everything emotional eating! Do you feel like you eat emotionally? Do you have a hard time stopping when you eat?  Let's chat about how to notice if you're using food as a coping tool for your emotions, a few ways to work towards using non-fo...

Send us a text message—ask us a question! Fullness has gotten a bad rap just like hunger. Many of us may not know what comfortable fullness feels like in our body or may be fearful of being full.  Let's chat about what may be disrupting your fullness cues (hello clean plate club members!), different levels of fullness and tips for practicing how to respect and feel your fullness. We'll a...

Send us a text message—ask us a question! We've come to Phase Two of the Intuitive Eating series—Getting to Know Your Body.  We're done with the diet break-up and we're moving on to getting to know our bodies. In this episode we cover Principle 5 of Intuitive Eating: Discover the Satisfaction Factor.  Let's chat about what satisfaction is, how it might be different from being f...

Send us a text message—ask us a question! Welcome to the last part of our Breaking Up With Dieting Phase...Challenge the Food Police! Let's chat about who the food police are, how they influence your food choices, why they aren't helpful in the long-run, and some ideas for banishing them! Thank you for listening! We love you latte! Get your FREE Download Hunger Blueprint + BONUS Emotiona...

Send us a text message—ask us a question! Welcome back to our Intuitive Eating series! We're talking all about the Breaking Up With Dieting phase. This time we're covering the third principle of Intuitive Eating—Make Peace With Food. It might sound too good to be true but it is possible! Let's chat about: what making peace with food means,  what it can look like,   how dieting keeps...

Send us a text message—ask us a question! CW: Mention of eating disorders and specific calorie numbers We're back for part two of the Breaking Up With Dieting phase of Intuitive Eating.  Let's chat all about hunger! We cover what it may feel like for you, different types of hunger, how to start honoring your hunger, and more. Thank you for listening! We love you latte! Get your FREE Down...

Send us a text message—ask us a question! Let's chat more about Intuitive Eating! Intuitive Eating has ten main principles and we've broken them up into 3 phases: Breaking Up With Dieting Getting to Know Your Body Making Up With Your Body In Breaking Up With Dieting Part I we're talking about the first principle of IE—Rejecting the Diet Mentality. We'll discuss the difference b...

Send us a text message—ask us a question! It seems like common knowledge that we're supposed to get 10,000 steps per day to maintain good health—but where did this recommendation come from? You might be surprised! Let's chat about if 10,000 steps per day is actually beneficial to our health, how to include more movement in your day if you struggle, and how to adjust our mindset and expec...

Send us a text message—ask us a question! Has setting resolutions worked for you before? No? It's not you...it's the resolution. Why not try something different this year? Let's chat about the differences between resolutions, goals, and intentions. This isn't just for the New Year, this is for anytime you're tempted to set a resolution or unreasonable goal.  Thank you for...

Send us a text message—ask us a question! Do you find that you are an all-or-nothing person? Either you're doing it all, or you're doing nothing? Let's chat about how to find some middle ground between structure and flexibility to make you feel less overwhelmed, especially during the holiday season! You can even listen to Carrie coaching me and find out some of the things that work...

Send us a text message—ask us a question! Yes, we know. It's kind of cliche to discuss gratitude in November... But, did you know? There's solid science behind practicing gratitude and some real health benefits. Let's chat about what a gratitude practice is, how it can help you, how it can change your feelings about your body, and where to start! Content Warning: Mention of suicide....

Send us a text message—ask us a question! Most of us have already decided whether we think sugar and food are addictive or not based on media headlines and personal experiences. This subject can certainly be hard to talk about! Let's break it down and chat about what we know about the science, our experiences, client experiences, and more. Content Warning: Addiction, substance addiction Thank...

Send us a text message—ask us a question! Halloween is here and we feel like this is the unofficial start of the "Holiday Season."  Stress! Food! Let's be honest—that's how most of us feel about the holiday season. Let's chat about:  Ideas for staying sane  How to deal with ALL THAT FOOD How to handle Halloween candy and other sweet treats with your kids And more! This is...

Send us a text message—ask us a question! To eat breakfast or not to eat breakfast?  That is the question!  There's so much conflicting information about whether to eat breakfast out there. Let's chat about: How Intermittent Fasting plays a role in your decision Listening to your hunger cues How eating or not eating breakfast can affect the rest of your day, for better or worse How strug...

Send us a text message—ask us a question! Let's keep myth busting!  In Part II we spill the tea on these common nutrition beliefs and more. You shouldn't eat after 7pm. You shouldn't eat processed foods. You can't trust your body. Let us know if there are any other nutrition beliefs you want to chat about. Thank you for listening! We love you latte! Get your FREE Download Hunge...

Send us a text message—ask us a question! We get it...there is SO much nutrition information out there it's hard to tell what is actually true and what is misinformation.  Let's chat about the tea on some common nutrition beliefs like: "This worked for me, so it will work for you!" Calories in must equal calories out. There are good and bad foods. Thank you for listening! We lo...

Send us a text message—ask us a question! The health messages we constantly get are all about "lose weight to be healthier." This is the system that has been in place for a long time but it seems like the more we try, the worse our health becomes.  Let's chat about the difference between focusing on weight loss for your health and focusing on supporting your body with health habits....

Send us a text message—ask us a question! Tracking certain things, like calories for example, reduces your food and body to numbers and cuts off—literally blocks—your mind's connection to your body. That's why we usually don't recommend tracking things! Shifting from a diet mentality to an Intuitive Eating approach to health and nutrition is hard, so there are a few things that may...

Send us a text message—ask us a question! We ALL have these days. Days where we just don't feel good in our bodies—thanks diet culture!  Let's chat about what might trigger us into a bad body day spiral, what might really be going on (hint: it's not that your body is wrong!),  and some ideas for what to do on these days without trying to "fix" your body.   Some days are ju...

Send us a text message—ask us a question! Let's chat about how we *really* feel about before and after photos! When we see these before & after photos it usually makes us feel insecure and like we need to "fix" our own bodies.  Find out how to stop the cycle—why we like to call them before and "during" photos, why people might be posting them, how they make us feel, ef...

Send us a text message—ask us a question! Are you saying yes to everything that's asked of you? Are you burnt out? This might be a sign that you're people pleasing.  You might be thinking, "But wait, I like to do things for other people, is that people pleasing?"  Let's chat about the difference between people pleasing and serving others, why we might get into people pleas...

Send us a text message—ask us a question! Ever wonder why the things you're doing for your health feel like they're not working? We know you want to be healthy and work hard on it—even if it's just sometimes! If you find yourself on a roller coaster with your health habits, this may be why.  Let's chat about why these behaviors may be harming your health instead of helping it—e...