I Know What to Do, I Just Don’t Do It.


I get it.

There are only so many hours in a day. You only have so much creative energy and only so much will power. You’re keeping the family happy, you’re effective at work; how can you be expected to be consistent with positive food changes?

You know perfectly well that to lose the weight, heal your digestive woes, calm the allergies, you’ll have to cut out an entire grocery list of foods & additives, squash a lifetime of bad eating habits, and probably eat more vegetables.

The theory’s all mapped out in your head, but you just can’t seem to put those good intentions into action.

Instead, you use what precious little energy you have left at the end of the day to beat yourself up about everything you should be doing while mindlessly inhaling a pint of cherry chocolate with a salt & vinegar chaser.

It’s a slippery slope, isn’t it? You start by taking stabs at your poor food choices, until your mind inevitably points out how you haven’t been feeding the kids so well lately, not to mention all the other bad parenting moments you’ve had this week, …how did you think you can be an effective parent with everything else you’re dealing with? What were you thinking? Did you really think you could manage it all?…Is this boat you’re in all your fault because you chose the wrong man in the first place?…And now you’re going to be a fat, lonely slob for the rest of your life!

How stupid are you?!?


Right now. Just stop. Take a breath.

We’ll look at the mindless junk food habit next time; for now, let’s talk about the self-flagellation.

Would you talk to anyone else that way? Would you tell a friend what an idiot she is for eating ice cream or getting divorced? I’d wager not.

It’s time to stop being so tough on yourself and try a bit of tough love instead. You know, set yourself straight in the kind way you would with a small child you care about.

Another good theory, but it’s where you get stuck in the follow-through.

It comes down to perfection. That habit you have whereby, if you’re not going to do something to the letter, the way the experts and the health nuts do it, you’re not even going to bother.

Tell me, if the boss handed you a list of what she expects you to accomplish over the next 6 months, and told you to get it all figured out tomorrow, you’d freak out, right? You’d quit your job, or report it to the higher-ups. If, however, she explained the big picture of the goals she wants to reach by the end of the year, then gave you the first pieces to start on, it would be simple, doable.

Same goes with how you nourish yourself.

Consistent, positive food changes require awareness, small steps and a hint of tough love.


If you’ve given even half the thought to all the possible solutions you’ve googled, there are likely a few options that stand out, whether you want to admit it or not. Trust that wisdom. Chances are there’s a reason you zoned in on them.


Of all the things you know you need to do to get your body back to its happy place, pick one.

Just one. It will likely be complex in and of itself.

For example, giving up dairy is one thing you know might help your digestion.


Break it down further:

Become aware of when and how you eat it: notice through the course of a few days and/or write down all the foods you normally eat that contain some form of dairy – milk, cream, ice cream, yogourt, cheese, whey powder, butter,…

Now choose ONE of those, and replace it: instead of the milk/cream you use in a day, put almond milk in your coffee, coconut milk in your porridge or your soup, have tomato/vegetable sauce on your pasta… after a few days, even a week, move onto to replacing the cheese, and so on…

In the same way you would track the metrics and such of how your work project is progressing, you can understand how well these changes are helping (or not) by observing your body, your energy, your moods.

Notice how you feel after a meal without the usual ingredient.

Notice if any of your symptoms calm. Maybe nothing happens after a week of no milk, but eliminating the cheese then makes a difference, …does it improve more when you reduce your dairy sources even further?

What happens to your appetite, your hunger and your satiety?

What happens to your cravings?

Has your sleep improved? Your energy?

Notice where you still get stuck.

Have you run out of ideas? Do you lack motivation? Would you kill for a piece of cheese?

Get help if you need it.


Every journey of a thousand miles starts with the first step. Same applies to self-care habits.

Pick a habit to change.
Trust yourself to stick with it.
Notice what happens.


What do you KNOW you have to change and where do you get stuck? When you share your thoughts in the comments, you open the possibilities for others.

Know someone who’s been lacking consistency in her food habits? Send her this post using any (or all!) of these buttons.


Where to Start Improving your Health

I’ve got the Do-Re-Mi song stuck in my head. I’d been asking myself where to start in upping my own eating habits, when I heard Julie Andrews’ voice:

“Let’s start at the very beginning/ It’s a very good place to start…”

The first thing my clients are required to do is keep a food diary for a few days. (Before you run and hide, grant me a moment to explain.)

You might think I’m doing this to derive all sorts of details about what you eat. Things like how many calories you consume in a day, how many grams of the right nutrients, how many servings of kale. If you’ve hung out here long enough, you know that’s not how I roll.

You might think I’m doing this to judge you on how “good” or “bad” your diet is. To peer into your life and see that you ate bag of cookies instead of supper one night. (I’ve had clients admit that they clean up their act when filling it out because someone’s going to be looking at it.)

Nuh uh.

Here’s my secret: I don’t look too closely at your food diary.

What?!? All that tracking and noting for nothing? Absolutely not. And don’t get me wrong, I do look closely in order to show you where to start.

You don’t fill out the food diary for me, you fill it out for you.

The purpose of the food diary is to bring AWARENESS to your habits. It gives a concrete idea of what you’re doing so you’ll have a reference point from which you can modify and to gauge your success.

The food diary shows you where to start.

To get anywhere, you need to know where you’re headed, but you also need to know your starting point. Want to drive to Toronto? Are you leaving from Montreal or Chicago?

Want to lose 20lbs? How much do you weigh now?

Sleep better? What’s it like this week?

Run a marathon? How far can you go today?

Create better eating habits or calm symptoms? What are you putting into your body already?

You now have a realistic picture of where you are and I have a reference point for where to start your guidelines and program.

A food diary goes deeper than what you eat.

where to start improving you

Along with the food, you also keep track of when you eat and how you eat it.

Things like hunger before or bloating after. Things like your mood around mealtimes and through the day. Your energy, your sense of joy, your ability to focus. Did any symptoms flare up…or calm down?

What else did you do during the day? How do these eating habits differ from when you were a kid or a student or a budding professional?

You see, it’s through the food diary that your story starts to emerge. Even in the way you fill it out (or not), you leave clues to

    • your relationship to food
    • your relationship to eating
  • your relationship to your body and its care

Keeping a food diary unlocks one of the doors through which you can listen to your body.

Whenever I track my eating habits, I notice that I hardly in a day. (Excuse me while I take a sip of water.)

I had one client notice how little she eats. By that knowledge alone, we solved the mystery of her mood swings and opened the inquiry on all the ways she’s not nourishing herself.

Another client realized how well she eats. She quickly understood that we had to then explore her “underlying struggles with food (and life)” for the source of her extra pounds.

Another saw how her digestive pain stemmed from the stresses of a toxic relationship as much as (if not more than) from the gluten.

All different. All more complex than following any diet rules or shoulds. If you want to improve any part of your life, you’ve got to know who you are, how you work and what works for you.

Only then can you know where to start moving forward.

So go on, I dare you: keep track of your eating habits for most of a week and see what you discover about yourself. I even made you this handy PDF to print out and get you going.

Do you think you eat well? Think there’s room for improvement? Let us know in the comments…then come back after a week of observation and tell us if you still feel the same way. When you share your piece, you open the possibilities for others.

Give your friends the gift of this first step by using any (or all!) of the pretty green buttons.