Join us on this episode of The Mindful Balance as we dive into the topic of nighttime eating habits and how they're linked to our overall well-being. Our host explores the phenomenon of sleep procrastination, where people put off going to bed at their intended time due to a desire for pleasure and relaxation. She shares three ways to overcome this pattern, including changing your thoughts, finding new sources of pleasure, and avoiding decision fatigue.We also discuss how giving up on our goals and intentions by the end of the day can lead to negative patterns and habits. Our host offers practical tips on how to avoid this, such as making decisions ahead of time and planning out meals and snacks. By creating a new evening routine that prioritizes self-care and mindfulness, you can break free from the cycle of nighttime eating and cultivate a healthier relationship with food.Tune in for a thoughtful and empowering conversation that will help you take control of your evenings and achieve a more balanced lifestyle.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

Are you holding back from making changes in your life because of the fear of failure? Today on The Mindful Balance, we're tackling the fear that can stop us from taking action and creating the change we desire. Join me as I explore how this fear can manifest in your minds and hearts, and how it can hold you back from achieving your goals. We'll also discuss why giving up is not an option, and what's on the other side of this fear - a life that you truly want to live. Listen in for practical tips on how to overcome your fears and take control of your life.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In this episode, we dive deep into the world of cravings and what they really mean. We explore the concept of urges, how they're not limited to food, and how they can be approached similarly to food cravings. We uncover the common misconceptions about cravings, such as them being a sign of weakness or an emergency, and we debunk these myths. Lastly, we discuss strategies to disrupt these habit loops, and create a mindful 'pause' between craving and eating. This episode will change your perspective on cravings!Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In today's episode of The Mindful Balance, we're stepping into the heart of our relationship with food, challenging the chains of overeating, emotional eating, and binge eating. It's an invitation to those who've ever found themselves promising, "I'll start a diet on Monday," only to feel trapped in a cycle of doubt and self-sabotage. We confront the daunting "elephant in the room"—the inner voices that whisper of inevitable failure and lure us back to the familiarity of dieting. This episode is for anyone ready to break free from this cycle, offering insights into the psychological effects of diet culture, the duality of our brain's now and future parts, and the fears that keep us from embracing change. As we navigate the complex relationship between food, self-worth, and the illusion of control, we uncover strategies for facing fears head-on, letting go of harmful food rules, and stepping confidently into food freedom. Join me as we dismantle old beliefs and foster a more compassionate, understanding approach to eating and self-care. It's time to let go of fear, embrace change, and discover a balanced, healthy relationship with food.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

Welcome back! In today's episode, we go on a deeply personal journey through the highs and lows of emotional eating. We'll explore the constant battle between our cravings and our desires for a healthier relationship with food and ourselves. From the late-night fridge raids to the guilt-laden aftermath, we dissect the complexity of emotional eating, debunk the myth of willpower, and illuminate the path to understanding and managing our eating habits with kindness and awareness. Join us as we offer insights, strategies, and hope for anyone feeling trapped in the cycle of emotional eating. Let's learn together how to turn our struggles into stepping stones towards a more mindful and fulfilling life.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

Join me as we navigate eating during social gatherings, lazy weekends, and those unexpected desires that seem to emerge from nowhere. This episode will be a transformative step for anyone who was ready to say F it and eat all the foods without any regards to their long term goals.You will:Learn two simple yet impactful questions to consider before acting on impulse.Gain tools to confidently navigate the myriad of dietary decisions, ensuring choices are made with satisfaction and without regret.Find out how to empower yourself to make decisions that are aligned with respect and intention towards your overall well-being.By the episode's conclusion, you'll possess the insights to adeptly steer through the complexities of eating choices with grace, making sure your decisions reflect joy and lack of remorse. Join us to redefine your approach to food, choosing paths that honor both mindfulness and pleasure.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

Ever find yourself caught in the battle between the desire to overeat and the challenge to stop? You're not alone. This episode addresses this exact conflict, offering insights into why we turn to food for comfort and how to navigate these choppy waters. Discover the roles of immediate gratification and long-term goals in our eating habits, and learn how to identify and address the underlying emotions driving you towards the snack drawer. Equipped with practical strategies, you'll learn how to create a mindful approach to eating, turning internal struggles into steps towards personal growth and well-being. Join us as we explore the path to aligning your actions with your true goals, empowering you to make choices that resonate with your deepest desires.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In this season two episode of The Mindful Balance Podcast, join Rachel in a conversation about habits and their profound impact on our results in life. Discover the powerful nature of habits as automatic responses that can either serve us or hinder our progress. Rachel breaks down the process of habit formation and provides actionable insights on identifying and understanding the underlying reasons behind our most ingrained behaviors. Whether it's snacking post-work or self-critique in front of the mirror, this episode is packed with strategies to confront and transform these patterns. Learn how to break free from the chains of unhelpful habits through awareness, questioning the 'why', and strategic planning. In today’s episode Rachel spills the beans on how to reclaim control over your habits, fostering a life filled with more intention and less autopilot. Get ready to redefine your relationship with habits and pave the way for positive change in your life.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

Welcome back to 'The Mindful Balance'. Today's episode is about breaking free from the overeating-restriction cycle. Whether it's eating all the snacks when stressed or imposing strict diets every Monday, we've all been there. In this episode, we go into the emotional rollercoaster that drives this cycle and explore practical ways to disrupt it. Discover how to recognize and manage your cravings, differentiate between hunger and habit, and most importantly, learn to break free from the cycle with one simple, yet powerful, strategy. Join us as we unpack this journey towards a healthier, more balanced relationship with food.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

Welcome to Episode 22 of The Mindful Balance. As we near year-end, it's natural to reflect and set new goals, especially regarding your health and body. This episode is an honest exploration into the journey of setting realistic and healthy weight goals. We discuss the problem with unrealistic weight expectations, influenced by social media and cultural pressures, and emphasize the importance of goals that celebrate your bodies' capabilities rather than just appearance. Rachel shares personal anecdotes, addresses the importance of respectful body autonomy, and offers insightful questions to help listeners find their sustainable, healthy and happy goal weight. This episode is an empowering guide to setting weight goals that honor your body, physical and mental health, and happiness. Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In Episode 21 of 'The Mindful Balance', Uncover why 'I've tried everything' is a common yet misleading sentiment in our journeys. We discuss the pitfalls of mismatched diets and programs, the importance of consistency over time, and how mindset can be both a barrier and a breakthrough. Understand the self-fulfilling nature of our thoughts and how they can lead to self-sabotage. We'll also explore why patience and resilience are key to true transformation and how seeking help can illuminate blind spots in our behavior. Join us to reframe your journey towards health and discover new paths to wellness.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In today's episode of The Mindful Balance we dive into the common struggle of managing eating habits during holidays and special occasions. This episode is particularly timely, airing right after Thanksgiving weekend, but the insights apply to any situation where food challenges arise, such as vacations, birthdays, and other celebrations. We explore why setbacks like overeating happen and how they don't mean starting from scratch. Discover how to view these moments as learning opportunities and how to gently guide yourself back on track without self-judgment. Join us as we provide practical advice on maintaining progress and overcoming the mental hurdles of holiday overeating.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In Episode 19 of "The Mindful Balance," we explore the difference between food freedom and what's often termed as a 'free-for-all' eating approach. We debunk common myths surrounding food freedom, clarifying its true meaning and distinguishing it from unrestricted eating. We dive into the psychology of making food choices that honor your body's needs, understanding the importance of listening to hunger and fullness cues, and the journey towards trusting yourself in dietary decisions. This episode is a guide to finding balance, enjoyment, and sustainable practices in eating, moving away from rigid diet rules and embracing a more fulfilling relationship with food.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In this episode of 'The Mindful Balance,' we discuss the intriguing 'Pink Elephant Paradox' and its surprising connection to our eating habits and dieting struggles. Join us as we explore the psychological phenomenon of thought suppression and how it relates to the foods we crave and avoid.Discover why:Trying not to think about certain foods can make them more tempting.Labeling foods as 'off-limits' leads to obsession rather than avoidance.The 'Pink Elephant' and 'White Bear' experiments shed light on our brain's response to suppression.Cognitive dissonance affects our eating behaviors and self-perception.Challenging diet culture myths can lead to healthier, more sustainable eating habits.This episode is not just an eye-opener but a call to rethink our relationship with food, dieting, and self-discipline. Tune in for an enlightening journey towards a more balanced and mindful approach to eating.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In this episode of The Mindful Balance, we discuss the connection between our emotions and our eating habits, especially during life's more challenging chapters. We'll explore:The evolutionary roots of emotional eating and how our ancient instincts still influence our modern-day responses to stress.The role of societal norms in shaping our relationship with food beyond mere sustenance.The distinction between the higher and lower brain functions and how they play into our eating behaviors.A fresh perspective on breaking the cycle of emotional eating without the need for deep emotional excavation.Practical insights on how to separate the feeling of an urge from the action of indulging it, empowering you to rewrite your response to emotional triggers.Join us as we unpack the layers of emotional eating and offer a compassionate approach to regaining control, one mindful choice at a time.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

Welcome to another episode of The Mindful Balance. Today, we go into the power and pitfalls of maintaining streaks, especially when it comes to our health and wellness goals. Drawing from a personal 43-week workout streak, we'll explore the psychology behind consistency, the importance of mindset shifts, and the delicate balance between commitment and self-compassion. Dive in to learn:The transformative power of viewing exercise as an act of self-care.Strategies to navigate and negotiate with resistant thoughts.The significance of creating an environment that promotes success.The art of showing up, even when you're not feeling it.The true essence of streaks and how to avoid the trap of the all-or-nothing mindset.Join us on this journey to understand that while streaks can be motivating, they are not the sole measure of our worth or progress.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In today's episode of The Mindful Balance, we dive deep into the intricate maze of emotional eating. Drawing inspiration from Kathryn Hansen's "Brain over Binge," we challenge the conventional approach surrounding emotional eating and examine why popular strategies might not resonate with everyone. We'll explore the difference between being caught in a behavior pattern and letting that behavior define your identity. We'll also dissect various approaches, from food restriction to emotion-focused strategies, and discuss their effectiveness. By the end, we aim to provide a fresh perspective on emotional eating, emphasizing the power of understanding and breaking deeply ingrained habits. Join us on this enlightening journey to better understand the mechanisms driving our behavior and to discover potential paths to a healthier relationship with food.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In today's episode of The Mindful Balance, we're shedding light on a topic often shrouded in secrecy: nighttime eating. While many of us openly discuss our struggles with food, there's a hesitancy to admit to our nocturnal nibbling. We'll delve into the psychology behind why the night becomes a battleground for many, from the allure of "me time" to the deceptive lies our minds tell us. By understanding the triggers and challenging our internal narratives, we can pave the way for a healthier relationship with food. Join us as we debunk myths, offer insights, and provide strategies to navigate the twilight temptations.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

Welcome to another episode of The Mindful Balance Podcast! Today, we're exploring the transformative power of simple, manageable changes in your journey. We are sharing the most doable, impactful actions you can take today to start seeing results. By the end of this episode, you’ll be equipped with practical, immediate steps to implement these easy wins and foster mindfulness in your daily choices. So, tune in and let’s start reaching for those low-hanging fruits towards a more balanced life!Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!

In this enlightening episode, we venture into the trap of the “Right Way Mentality,” the belief system dictating that a single, flawless solution exists for everyone. It’s a journey to break the cycles of high expectations and constant disappointments. Through an exploration of our own cognitive processes, our host discusses her experiences with the relentless pursuit of perfection in various aspects of life, including dieting and lifestyle choices. This episode is a must-listen for anyone feeling entrapped by the perpetual motion of solution hopping and seeking insight into overcoming the cycle of self-doubt and indecision. You will learn how to carve your unique path with kindness, love, and courage and how to embrace a lifestyle and habits that align with your individual needs and preferences.Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition for more daily tips on everything emotional eating, nutrition, and mindset.Breakthrough Session - Get all the details and schedule yours.Want to take the next step towards food freedom? Get a free copy of the Emotional Eating Toolkit to learn how your emotions lead to overeating and how you can stop it right away.Email me at rachel@rachelemmanutrition.com if you have any questions about this episode or to say Hi!