The Weight Loss Mistake You’re Probably Making

The biggest and most common weight loss mistake is trying to lose weight by ONLY changing what you eat.


Don’t get me wrong, changing what you eat is a crucial part of weight loss and healthy living, but before you change what you eat, you need to change how you think.


You need to deal with the voice (the hurtful and critical and annoying voice) inside your head.


The voice that constantly criticizes, compares, and judges yourself and others.

The voice that incessantly chews over the past and frantically frets about the future.

The voice that tells you you’re not good enough, not smart enough, or not strong enough to succeed.


You know that voice I’m talking about, right? It’s the voice that keeps you locked in patterns of anxiety and fear. And it’s the voice that sends you running to the kitchen even when you’re not hungry.


But the good news is this: You absolutely have the power to train this voice. We all do. And meditation is one the most powerful tools you can use to help you do exactly that.


I resisted meditation for a really long time. I thought it was too weird, or new age-y, or “woo-woo” for me.


But as I continued to wake up to the destructive mental patterns that kept me stuck in self-sabotage, every teacher, mentor, and coach I trusted and loved suggested I try meditation. And thank goodness I did!


Meditating not only helped me deal with my harsh inner critic and look at my struggles through a new lens, it also did wonders for my anxiety. For years I suffered from panic attacks, and once I started meditating, even just a few minutes a day, they magically (and mercifully) stopped.


I love this video from ABC News Correspondent Dan Harris. Harris was also a reluctant mediator, but after having a live, on-air panic attack on Good Morning America, he started searching for stress solutions. He decided he needed to make some serious changes in his life.


If you’re still on the fence about meditation, please watch this video…



Changing your diet without also changing your mind is a huge (HUGE) weight loss mistake. In fact, breaking through resistance, shifting your mindset, and releasing limiting emotions is the critical first step of my Smaller Size Bigger Life weight loss program.


Try this: Couple your lifestyle changes with Kelly Howell’s fantastic Slim Naturally Brain Sync program or her free guided meditation you can download here. You’ll imprint new beliefs that will immediately and positively impact your life and eating habits. Even just 10 minutes a day will make a big difference.


If you truly want to change your life you must first change your mind.




So what do you think? Are you ready to give meditation a try? I’d love to hear from you in the comments below. And please let me know if you have any questions, I’m here to help.

Big hug,



Five Must-Read Books To Lose Weight Without Dieting


A few weeks ago I opened the doors to Smaller Size Bigger Life, an online training program for women who struggle with emotional eating, binge eating, overeating or body image issues, and the spots sold out in a just a few days!


But if for whatever reason you didn’t join Smaller Size Bigger Life, don’t worry. I’ll be opening enrollment again in early 2015 (you can jump on the waitlist HERE), and if you decide never to join, please know that there’s a TON you can do on your own.


Following is the Smaller Size Bigger Life reading list. These books are absolutely not about diets or deprivation.


Diets don’t help you understand why you overeat in the first place, so they don’t get to the root of the issue. Diets also don’t show you how to eat, or teach you how to form a healthy relationship with food and your body.


And without those CRITICAL missing pieces of the weight-loss puzzle, you’re going to struggle. Losing weight, improving your health, and living a happier and Bigger Life is all about…


1) Understanding WHY you overeat and treating yourself with love and kindness;


2) Learning HOW to eat intuitively and to trust and respect your body;


3) Discovering WHAT foods help you drop pounds, feel energized, and keep your soul-satisfied.


And the following books will help you do all of these. Start with the one (or two) that really resonate with you, and continue from there. Trust your heart to lead you to the next best step on your healing journey. (Pssst, by the way, if you’re reading this post, you’re already on a healing path toward health and happiness!)


The Power Is Within You by Louise Hay

During the dark days of my own life (you can read my story here), Louise Hay was my guiding light. With so much compassion and a simple how-to approach, she taught me how to stop being a victim and to start living (and eating) from a place of love. All of her books are life changing, truly, but The Power Is Within You and You Can Heal Your Life are my absolute favorites.


The Skinnytaste Cookbook by Gina Homolka

I’ve been working on this cookbook (I’m the Skinnytaste dietitian) with my dear friend Gina for the last few years, so I know just how awesome it is. Gina’s recipes are exactly what good food should be – clean, nutrient-loaded, and oh-so delicious!


Food Rules by Michael Pollan

“Eating doesn’t have to be so complicated. In this age of ever-more elaborate diets and conflicting health advice, Food Rules brings a welcome simplicity to our daily decisions about food.” Yup, it sure does! If you only read one book about nutrition, THIS is the one to read, period.

Intuitive Eating by Evelyn Tribole

I’m a Certified Intuitive Eating Counselor, and I’ve personally trained with dietitian Evelyn Tribole, so I know first-hand how powerful this approach is. Intuitive Eating teaches you to trust your hunger signals (the opposite of what diets do) and how to form a healthy relationship with food and your body.


How To Eat by Thich Nhat Hanh

This fabulous little book by Zen Master Thich Nhat Hanh combines intuitive eating, mindfulness, clean eating, and clear thinking all into one simple and fun read. With everyday practical solutions, this book will show you how to nourish yourself, inside and out.


Remember, no matter how long you’ve traveled in the wrong direction, you always have the choice to turn around. It is never, ever too late.




I’m a big book nerd and could recommend SO many more (check out the books in my picture above, and the ones on my Pinterest book board HERE), but theses five are a great place to start.

Sending you love,



Smaller Size Bigger Life Early Bird Enrollment

I’m happy to announce that Early Bird Enrollment for my signature Smaller Size Bigger Life weight loss program (with a huge Early Bird discount!) will open on September 8th.

These online spots will fill up really quickly, so if you want first dibs, be sure to hop on the Smaller Size Bigger Life waitlist HERE.


Smaller Size Bigger Life is an online training program for women who struggle with emotional eating, binge eating, overeating, or body image issues.

You’ll discover how to release your weight loss blocks and how to lose the weight for good—no dieting, restriction, or self-hate required.

Smaller Size Bigger Life (officially starting October 20th) is for you if…


You’re tired of feeling overwhelmed, powerless, and ashamed about weight or food.

You want a clear step-by step system for long-lasting and life-changing results.

You’re open-minded and ready to change the way you eat, think, and live.

You believe in the mind-body connection.

You struggle with emotional eating, binge eating, overeating, or body image issues.

You know what to do to lose weight, but you’re just not doing it.


Here’s what one of my lovely clients, Frances, has to say about the program…


Smaller Size Bigger Life changed everything!

The shift in perspective about how to approach weight loss was HUGE. It felt like a weight had been lifted from my shoulders and each realization further lightened the burden I was carrying around.

I have gained incredible amounts of self-confidence and have started doing things I would have never even contemplated six months ago.

Before taking Smaller Size Bigger Life, I felt stuck and miserable and hopeless. Now I am actually living my life rather than continuing to watch it spin by. Dieting is no longer my hobby!

It has truly been an invaluable experience.

I would recommend Smaller Size Bigger Life to anyone without hesitation, particularly to those who feel stuck and want to enjoy life again!”

Frances C, Raleigh, NC



If this feels like a good fit for you, be sure jump on the waitlist HERE and then look for an email from me (with Early Bird Enrollment info and all the program details!) on September 8th.

Can’t wait to share this with you!