Freedom Plate, 10105 E Via Linda, Ste 103 #86 (2026)

19/07/2024

Okay ladies, let’s hear em below… 🙏🏼👇🏼📖

Happy F R I D A Y !

26/05/2024

I know holiday 🇺🇸 weekends can be a hard time for those of us who struggle with food and our bodies; I’ve been down that road tooooo many times to count. However, I hope I can still give you a few tips to create a little less angst and a little more peace as you navigate a weekend with family and cookouts. 🌭

Tip #1: Understand that logically you cannot and will not change the shape or size of your body after one day of eating. Yes, your weight on a scale may fluctuate slightly which is normal, and thus leads me to my first tip– Don’t weigh yourself. “The scale can in one moment devalue days, weeks, and even months of progress” and keep you preoccupied with your body all day long. Put the scale away.

Tip #2: In most families, talk about weight, dieting, or body shape is bound to come up. If the conversation feels triggering, or you find yourself comparing or going back to what look like, simply get up and move to another conversation elsewhere. You can also nod, not respond, and/or change the subject by asking them another question about themselves.

Tip #3: Honor your hunger cues and try not to show up to the cookout ravenously hungry. Instead, nourish yourself beforehand with a variety of food groups. When you’re ready to eat at the picnic, make yourself a proper plate and sit down mindfully to enjoy it. Practice giving yourself unconditional permission (no guilt) to eat whatever sounds good to you.

>> Give these a try and let me know what you think! And don’t forget, we are not striving for perfection, and we aren’t using calories or pounds as signs of progress. Instead, each day and each eating experience is an opportunity to learn and grow in the healing process.

08/01/2024

Like the proverbial fish in water, we spend most of our days oblivious to the diet culture that is all around us. It’s not until we start to notice it that we can then start to reject it.

I often like to ask my clients to spend a day taking note of where they can see/hear/read diet culture in their daily lives. In the beginning, it can be a bit shocking— It is literally, E V E R Y W H E R E. ⤵️

You may notice it in conversations with others, like side comments about body size, body complaints, current diets or weight loss or gain. You will most definitely see it in your social media feeds, at the gym, and continuously in ads on TV and online. It will be staring back at you from the magazine at the checkout counter, and often from an email promising a “skinnier healthier you” if just you spend the money to buy their products. 🫣

The good news? Once you see it, you can’t unsee it. Slowly, you start to see that you are constantly trying to be convinced that something is wrong with you, and that something needs to be fixed…

Once we see it, we can then start to turn away from it, reject it, and see a little more clearly. It’s a small step to freedom, but an important one. 💖

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Want to continue the conversation? I’d love to chat! Check the link in my profile to schedule a free 20 minute call >> freedomplate.co

29/12/2023

Diet culture doesn’t own spin classes, pilates, weight lifting, treadmills or any other type of formal
exercise.🏋️

In fact, diet culture doesn’t own anything. It takes from us all day long, but we ultimately get to choose what we do with our bodies. Once you are able to separate from that concept, exercise is no longer tied to weight loss or changing the shape or size of your body.

Once I embraced a life free from dieting, exercise became my biggest stress reliever. It became almost a form of therapy, as I started using it as a way to connect with my body and work through emotions. To this day, I prioritize exercise to help balance my moods and as a necessity.

Ironically, when I have a bad body image day (or several days), I can usually tell because exercise all of a sudden feels like a chore. This is usually a red flag 🚩 that I am being pulled back into diet culture in one way or another. Thankfully, I’ve done the work where I can now notice and then make the changes where I need to.

I would challenge you to evaluate your own relationship to exercise; Does it feel like a chore? If so, are you doing it for the right reasons? 💭

Have questions about this? Let’s chat some more >> freedoplate.co for a FREE 20 minute call!

26/12/2023

Diet culture doesn’t own protein powder, salads, protein bars or any other “healthy food.” 🥘

There is a very common misconception that with intuitive eating we can no longer eat the above foods because somehow we now stand against them. The reality is that we can choose to eat whatever we please. This choice however may also include:

>> What foods do I really want right now?
>> What foods will keep me satiated longer?
>> What foods sound good?
>> What foods will satisfy me fully? 💭

For some, adding protein powder could be the perfect answer to a more fulfilling meal. For example, I enjoy adding chocolate protein powder to my breakfast yogurt because it keeps me fuller longer (satiating), I love the taste (satisfying), and I know it’s a healthy intake of protein that is guaranteed for my day (health).

The difference sister is that I am no longer concerned about the calories, the fat content, or in any sort of restrictive mindset. And let me tell you, that is so freeing!

Intuitive eating helps eliminate the obstacles that prevent you from really tuning in and eating the right foods for you. And sometimes, that may be an extra helping of vegetables, a handful of blueberries, or your favorite chocolate protein powder. 🙌🏼

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Intuitive Eating changed my life— can it change yours? Sign up for a free 20 minute chat to find out more about what I offer 🤍 Link above ⬆️

Xoxo 😘

24/12/2023

Holiday Tip #5 ⤵️ taken from my Survival Guide! ❄️

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I cannot stress this one enough. It was one of the f-i-r-s-t things I noticed and started to change about myself on my own journey.

You must stop commenting on other people’s bodies, either negative or positive.

Stop commenting on them altogether.

You can also start with noticing your own internal dialogue about others. If we talk negatively about other bodies, we are far more likely to project the same dialogue onto ourselves. It takes practice, but when you notice the thought, simply let it go. And maybe most importantly, when you start to see beyond how someone looks, it is far more interesting spending time with others.
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This tip will lighten your holiday mood around others— Try it! Then let me know how it went 😘

And don’t forget to download the entire Holiday Survival Guide ⤴️⤴️ LINK above!

Merry Christmas Eve! ❤️

19/12/2023

Holiday Tip #7 💫 from my Survival Guide!

⤵️❄️⤵️❄️

It’s okay, and not to mention liberating to give yourself permission to enjoy and eat as you please. The key here is that it’s not conditional— we cannot give ourselves permission and then “make up for it later at the gym” or “restrict tomorrow.” Unconditional permission is the secret sauce here. The amazing thing about unconditional permission is that truly once it is given, the food no longer holds all the control. It is much easier at this point to make decisions about food that align with our values and our true desires.

>> Grab the rest of my Holiday Tips in the link in my BIO 💕 The only thing needed is your name and email address (do not worry, I won’t spam you even for a second!)

18/12/2023

Holiday Tip #1 💫 from my Survival Guide! ⤵️

This tip is near and dear to my heart because I know it all too well…

The countdown is on and if you’re feeling anxious about seeing family members or friends, prepare. You can start by choosing clothes that fit your body well, feel good when you wear them, and ones that you aren’t thinking about all night because they are pinching or too tight.

Secondly, mental preparation is also key. I like to journal and imagine the scenario beforehand in the best possible way.

Ask yourself: How do I want to show up for this event? What kind of person do I want to be? How would the most confident version of myself act or behave? Journal these scenarios several times beforehand. If journaling isn’t your thing, sit quietly for several minutes a day picturing in your head in precise detail what the event will look like.

>> Grab the rest of my Holiday Tips in the link in my BIO. 💕 The only thing needed is your name and email address (do not worry, I won’t spam you even for a second!)

Much love to all of you! XO

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