What do you worry about?

Worrying is using your imagination to create what you don’t want.”


I’m a worrier and it’s no wonder because I hail from a long line of worriers. I’ve 12498953_sworried about my weight, about what I’m going to eat and what others think of my body. Are you a worrier too?  What do you worry about?

During my own recovery from Binge-Eating Disorder, studying for my Emotional Eating Certification and reading tons of books on spirituality, I’ve come to realize that worrying is not healing the very things you’re worrying about and the quote above states this perfectly.

Worrying is a normal part of life, right? Well, yes and no. We need to think about potential pitfalls so we can avoid them but we need to be mindful of not letting these thoughts invade our mind to become negative beliefs. On the other hand, constant worry about the same things day in and day out has the potential to become a self-fulfilled prophecy. We’re actually manifesting our worry into reality. Who wants that? After all, we’re worrying to avoid the situation about which we’re worried!

When it comes to weight, eating and body image, we’re in a constant state of worry. We’re negatively focusing and worrying over how much we weigh, what diet we’ll try next, if we’ll get into that “skinny” outfit for the big event next month, if we can attract a significant other or get the dream job. Whatever you focus on grows so worrying attracts that which you don’t want.

Here are 3 things you can do to stop worrying!

  1. Write a list of your chronic worries.

  2. For every worry on the list, write something for which you are grateful. For example, “I’m too fat” turns into “I’m so grateful that I have the opportunity to get to know my body better in order to achieve a healthier weight.”

  3. Practice, practice, practice! This is not an easy shift to make when we’ve been mired in worried, negative thoughts for years. It takes effort to think about life differently because the comfort of beating ourselves up through worrying about our weight, eating and bodies is familiar and what we’ve been conditioned to do. Read the lists you’ve made in steps 1 and 2 daily until the worry starts to lift and becomes a manifestation of the positive.  Don’t worry if it takes time for this practice to become habit!

It’s unreasonable to expect that we will never worry again. But, we can channel that worry into something positive that can heal our relationship with weight, food, our bodies and even other areas of our life. Eventually, your worries will decrease and you’re life will be happier, more fulfilled and with a lot less frown lines 😉

If you’re not familiar with Abraham-Hicks and the Law of Attraction, visit their website here.  

Summer is here and we’re all thinking about losing weight!

Summer is here and we’re all thinking about losing weight we may have gained 29841189_sduring the winter or the weight we’ve wanted to lose for years. We want to look good at the beach, on the golf course and in those cute summer clothes.  Unfortunately, all of these summer activities cause so much anxiety because we think we need to lose weight and the pressure is on to do so! But all prior attempts have not resulted in the outcome we want.  What to do???

The intentions are there to get rid of that weight but what is stopping us, why is it just outside of our grasp? Why aren’t any of the diet programs working in the long term? Everyone has to answer that question themselves but I would venture to say that we’re just going about it the wrong way. Losing weight takes a lot more than following a low calorie weight loss plan and upping our exercise. It takes becoming more in tune with our bodies and our emotions.

To help you get started on your weight loss journey, here are the top 3 things you can do to start.

1. Keep an eating journal for 2 weeks. I know, I know, recording what you eat is a real drag but it’s the only way to get back in touch with your body and your emotions when it comes to eating. The journal can help you recognize patterns. Do you overeat at night? Do you get off course during the day if you don’t have breakfast? Are you eating when you are experiencing a particular emotion or situational trigger like stress at work? To help you do this, here is a link to the Eating Journal I created where it prompts you to not only record your food but your hunger levels, eating speed, feelings before and after each meal and what happened during the day that was non-food related.  Click here to get the FREE Eating Journal!

2. Review your eating journal after a week and then after two. What have you noticed? Do you feel hunger before eating? Are you a fast eater? Do you eat more on the weekends when you’re not as busy as during the week? Once you identify patterns, you can brainstorm strategies to get more in tune with your hunger cues. Pay particular attention to what you recorded AFTER you ate. Did you feel better or less full after having a balanced meal containing protein, healthy fat and healthy carbohydrates than if you had a meal high in fat, carbs, salt and sugar? If the answer is yes, you can begin to make food choices on what made your body FEEL better rather than on what your brain tells you tastes better. Make sense?

3. Ease your way into weight loss. How many times have you started a cleanse where calories are severely restricted or food is off limits all together in order to get a head start on shedding those pounds? How many times did you binge on the weekend before you started the weight loss diet on Monday? If you’re like me, there are far too many times to count!  Did those strategies get you where you wanted to be? No, I didn’t think so…me either. Remember, weight loss is a journey of self-discovery and we all know that self-discovery takes some time and effort. Taking the time to understand who you are as an eater, what your true feelings are around food and what eating habits you’ve developed over time will go a long way in helping you lose weight and keep it off for good.

Notice that these tips mention nothing about restricting your food or increasing your exercise. There’s time for that but you will only be successful if you tune in to your body and feelings, eat intuitively and stop beating yourself up around food. Once you gain this critical understanding, you can begin to gently and compassionately decrease calorie intake in a way that is sustainable for weight loss and life.  Even though you won’t be starting the weight loss journey in the typical way, you will emotionally feel better that you are starting in a DIFFERENT way.

Good luck and let me know how it goes. Head to my Facebook page by clicking here to share your Eating Journal insights…I’d love to hear what you’ve discovered about yourself as an eater!

FREE Webinar

This week, I wanted to remind you that I’m hosting a FREE webinar called Webinar-Art-April-14,-2015“Nourishing Weight Loss for Binge Eaters” on Tuesday, April 14, 2015 at 8pm EST.

This webinar topic will benefit anyone who wants to lose weight, not just binge eaters (I know…the title seems a bit deceiving!). I will be sharing weight loss strategies that are nurturing, free from deprivation and filled with self-love, not the self-hate that typically accompanies traditional weight loss diets.

If you’re anything like me, you’ve tried many weight loss diets that have worked for a short time but never found the long-lasting strategy that heals your relationship with food and your body for good. We start a diet and beat ourselves up if we’re “bad”, if we don’t lose 5 pounds the first week and if we can’t fit into our “skinny” jeans by {insert your event of choice here!}.

One of the traps we’ve fallen into is that the intention behind our desire to lose weight isn’t a long-term motivator.  We need to want to lose weight for the right reasons and that means re-setting our intentions.

What if I told you that the most effective intention is to gain a normal relationship with food and weight loss takes a backseat? Seems weird, but it’s the only way I (and many others smarter than me!) have found to be successful.

To that end, I’ll cover three main things in this webinar:

  1. Re-booting your mindset around eating, bingeing, losing weight and your body.
  2. Acknowledging the science behind weight loss without becoming obsessed with the “counting” and “numbers” of it all.
  3. Increasing your awareness and understanding of eating principles and helping you uncover who you are as an eater.

I’ve tried all of these strategies and they’ve worked for me and others I’ve coached along my journey.

This is a journey…it’s wonderful and often frustrating and torturous but once you “flip the switch” and realize that eating issues are symptoms of a life unfulfilled, you’ll be well on your way to a healthier relationship with food and yourself. Oh yeah…and you’ll likely lose weight in the process!

Enter your email address to the right to get the replay for FREE!

FREE Webinar: “Nourishing Weight Loss for Binge Eaters”

When I entered treatment for my Binge Eating Disorder (BED), I 35689240_mlearned that I wasn’t a failure because I couldn’t stick to a diet and exercise program to lose weight long-term. I realized that I was going about losing weight all wrong because it wasn’t about the weight, it was about WHY I was eating and bingeing. So, I started my journey of transformation by stopping my binge behavior and trying to establish normal eating patterns. You see, I was taught that establishing normal eating patterns would allow weight to melt right off as a result. It sounded great!

Two years later, I was 20 pounds thinner (Yay!) with over 100 more pounds to lose (Sigh…). I knew I had to step up my transformation because my weight was still affecting my health, not to mention that I was truly ready to feel and look better.

But, how do you lose weight with a Binge Eating Disorder when the topic of weight loss seems to be off-limits in the eating disorder community? When I asked my therapist or nutritionist about it, I felt that concerns about my weight were not addressed to my satisfaction so I just stopped asking.

I had to find my own way and it started with facing the reality of what I was eating. Although my bingeing was almost non-existent, I was still eating emotionally and I wasn’t eating intuitively to make my body feel good. This increased awareness helped me craft a strategy to lose weight while still honoring the fact that I was a binge eater.

So how’d I do it?

Well, it was trial and error but I finally found a balance between weight loss and bingeing and I know I can help others do the same. The trick is to combine the things we learned to curb our binge eating with the science of weight loss in a gentle and nourishing way. It’s definitely not our mother’s diet!

I’m so ready and excited to share this information with others that I’m hosting a FREE webinar called “Nourishing Weight Loss for Binge Eaters” on Tuesday, April 14, 2015 at 8pm Eastern. In this webinar, I’ll be sharing my strategy, helping you craft your own strategy and giving you tools for success! We’ll be talking about mindful, intuitive and emotional eating principles and will do a lot of soul-searching to dig deep and find what it is we’re really hungry for. Only then can we get the life, eating habits and body we want.  

Most importantly, I want to bring the fun and enjoyment back into eating because it doesn’t have to be a struggle all the time.

To register for this FREE webinar, simply enter your email address to the right —> and I’ll send the logon information right to your email. 

Please get this on your calendar and share with others you think may benefit from this webinar. If you can’t make it, don’t worry, I’ll record it and send you the access info. I’m also planning to host additional webinars. What topics would you like to learn more about? I’d love to tailor the webinars to YOUR interests so drop me a line at mw@mwilsoncepc.com if you have any suggestions.

I look forward to connecting with you on the 14th!


Weight Loss: Mind over Science?

Is weight loss really about mind over science?  I’m not sure that either is more important than the other but one typically gets left out of the equation and that is the powerful force of the mind. 

Weight loss is quite simple if you look at the science of it all…calories in and calories out!

Copyright : George Tsartsianidis

Copyright : George Tsartsianidis

So why is it so elusive and difficult to achieve? It’s difficult because we make it hard through our mindset. All the gimmicks out there promising weight loss are just different ways of regulating calories in and calories out so they should all work, right? Wrong!  Because they don’t help us address the most vital piece of the puzzle which is getting our thoughts and mind in alignment with what we truly want… to lose weight.

It comes down to emotional eating. Wanting that piece of chocolate or choosing a side of fries over a side salad is not just about the taste of the food, it’s about our thoughts around that food. Our bodies are crying out for nutritious food that fuels our body, not for greasy, fat-laden goodness. If we looked at food purely as an energy source to keep our bodies energized and organs flowing smoothly, we would inevitably choose the healthiest, highest quality food out there. But our thoughts don’t allow it. If we were truly using food as it was intended, without the interference of thoughts or emotion, we wouldn’t have a U.S. populace that is 1/3 obese.

So, what do we do? Well, it’s not trying (and most often failing) another weight loss program that doesn’t address WHY we eat. The winning combination is undertaking a sensible meal plan that promotes the practice of healthy and mindful eating and gets to the root cause of why we want the fries over the salad.

Here’s how to start getting that winning combination:

1. A mindful eating practice is being aware of “calories in and calories out.” If you want to lose weight calories in need to be less than calories out – simple. Awareness is the key here. Ask yourself how many calories you’re taking in each day…I think you’ll be surprised at how many calories you’re eating. Please don’t make the mistake of using this as the next weight loss “quick fix’ because willpowering your way through eating as few calories as possible can backfire quickly. Use this calorie information as a guide to make better food choices.

Copyright : Krasimira Nevenova

Copyright : Krasimira Nevenova

2. Address the emotional eating and change your mindset around food. If you’re lusting after a high caloric food with little to no nutritional value, then something is at play with your thoughts around the food or your emotional state. Are you thinking that you NEED the fries because they are off the “diet” and they are forbidden? Are you substituting food for lack of intimacy? Are you stressed, bored or habitually eating because watching TV just begs for chips?

Until you become aware of what you’re doing with food RIGHT NOW, you can’t possibly create a plan that will get you to your weight loss goal. Be aware and gain this understanding without judgment. Once you are “in the know” you can begin to craft strategies (they’ll be even more effective with the help of a Binge Eating & Weight Loss Coach such as myself ;)) that will gently and compassionately help you shed those pounds…for good. You will begin to understand who you are as an eater which is made up of the foods you eat and why you eat them.

Once the root cause is understood, you can begin to address weight concerns by pulling up the root and re-planting it with normal, healthy and nutritious eating. So, get those gardening gloves out and meet me in the garden!

Holiday Survival Tip #6: Peace on Earth


Copyright: 123RF Stock Photo

One more holiday and then it’s back to life and back to reality so how do we re-enter our lives after a season of parties and socializing? The trick lies in the last Holiday Survival Tip #6:  Peace on earth. OK, you can’t achieve world peace in 6 weeks all alone but you can work to find peace within yourself. Once you find a sense of peace, even if it’s just for a minute, you’re on your way to view things differently and with more compassion (for yourself AND others).


Copyright: 123RF Stock Photo

I think trying to establish this sense of peace is not only relevant for holiday time but a good practice for life all year long.  If you were able to find a sense of peace each day, I’d venture to say that life would be much easier and less of a struggle.  Everyone finds peace in different ways.  Some meditate, some exercise, some get massages, some connect with nature and some spend time with family and friends.  Whatever gives you peace, embrace it each and every day!  Just so you know, true peace doesn’t come from eating, drinking, doing drugs, smoking, excessively shopping or any other addictive behavior 😉 

Instead of making a New Year’s Resolution, consider making a New Year’s Practice of achieving a sense of peace each day, even if it’s just for a few minutes.  This will expand your world so you can receive gifts that you never even imagined.  You’ll find yourself being more tolerant, compassionate and understanding and slower to frustration, ridicule and road rage!  But don’t take my word for it…experience it for yourself.  If you don’t know what brings you peace, start doing something that quiets your mind and that’s free from distractions for just 2 minutes a day.  Just 2 minutes can make a positive impact on your life.  So, adopt a New Year’s Practice that has the potential to be life-changing, uplifting and soul-fulfilling!  I know I will be right there with you practicing what I’m preaching.

Please accept my heartfelt wishes for a Happy New Year and….Peace on Earth 😉


Holiday Survival Tip #5: Manage the stress of the holiday.

T’was a few days before Christmas and all through the house….all the creatures were 22604826_sstirring, even the mouse!  The small change in words here (please forgive me, Clement Clarke Moore!) shows how the stress of the holidays can certainly make us restless instead of peaceful like the real first line of the poem implies.  This brings us to Holiday Survival Tip #5: Manage the stress of the holiday as best you can. We know that low level, chronic stress decreases digestion and calorie burning capacity (click here to read about this in more detail). The more you can limit or manage stress proactively will lesson the need for food to deal with it.

How can we not be stressed at holiday time?  After all, there’s shopping to be done, crowds to battle, travel to be completed, parties to attend and holiday feasts to prepare!  Just writing about it makes me stressed!  During all of this running around, we often put ourselves and our needs aside to take care of others and make everything “perfect” for the holidays.  Although it’s very noble to make the holiday season magical and bright, we need to do this with a sense of calm which only comes from allowing ourselves to partake in self-care.  We all have things that de-stress us (I’m hoping you have a few activities that don’t include food!) and during this extremely busy time where everyone is vying for our attention, it becomes even more important to make time to nourish ourselves. 

Nourishing ourselves in this way will make us slow to frustration, anger, anxiety and flying off the handle when your aunt asks when you’re getting married?!  You see, the holidays have inherent stress built in…why add to your stress by interrupting your self-care and de-stressing routine just when you need it most?  So, make time to walk, practice yoga, take a bath or get a massage…whatever it is you do to feel a sense of calm.  Maybe you’ll find that the holidays aren’t so bad after all.  Merry Christmas, everyone!  xoxo