Listen Nutrition (2026)

10/05/2022

Do you feel like a failure when your clothes from last season don’t fit?

❤️the guilt that you feel right now is because of diet culture. You’ve been told for years that gaining weight is “bad, “unhealthy,” and a personal failure.

➡️since childhood, you’ve been bombarded messages that weight loss = success, which led you to internalize the belief that weight gain = failure.

🧠 this belief can be hard to unlearn AND doing so will free you from body guilt and shame.

❤️the next time you notice the guilt feelings surface, remind yourself:

✨ bodies are meant to change.
✨a clothing size is a number just like your address or phone number. It certainly doesn’t determine your health or your worthiness.

Like this post if this message resonates and tag a friend in the comments who needs to hear this today! ❤️

18/04/2022

This weekend, we had some delicious cheesecake to celebrate Easter. 😋

After dinner last night I remembered there was some leftover cake in the fridge.

My immediate reaction was, “Yum I’ll have some now!”

After spending a few minutes cleaning up dinner, I checked in with myself again and realized I didn’t actually want cheesecake in that moment.

I reminded myself: the cheesecake is not going anywhere. I can have it later tonight, tomorrow, or the next day. It doesn’t have to be now or never. And, I can make or buy a cheesecake whenever I want. It’s not my last chance to have some.

This is one example of what intuitive eating can look like.
I decided to not have the cheesecake in that moment, not because I was restricting it or felt guilty about eating it. But because I genuinely, truly did not want it at that time.

It has taken me a long time to get here. To the place where I can make food choices that feel good physically and mentally without fear, guilt, shame, and overthinking.

In sharing this story, I want to be super clear that it is okay to eat the cheesecake even if you’re not physically hungry. There is nothing morally wrong with that! There are absolutely times when I eat dessert past fullness and that’s okay.

In the past I would have spent time over analyzing my food choice (should I? Should I not?) and feeling guilty about eating cheesecake.

Now I can make quick decisions about food. I no longer make food choices based on fear. I make choices that support my wellbeing and needs.

It takes a strategy and time to get to the place where you trust yourself around food, especially if you’ve been in the diet-binge-guilt cycle for a while. You may not trust yourself right now and that is okay. You may fear losing control and that’s okay.

It doesn’t have to be this way forever though. It is possible to repair your relationship with food and your body so it doesn’t feel stressful and chaotic to keep sweets in the house.✨

If you’re looking to heal your relationship with sweets, download my free mini course: 4 steps to stop bingeing on sugar. The link is in my bio and you get immediate access!⬆️

08/04/2022

Are you a perfectionist or recovering perfectionist? Let me know in the comments! ⬇️

Perfectionism is striving to avoid mistakes and criticism at all costs.

Most highly sensitive people struggle with perfectionist tendencies.

If you have perfectionist tendencies in your work and personal life, chances are perfectionism is also showing up in your relationship with food.

Swipe ➡️for 3 examples of how perfectionism can harm your relationship with food.

Trying to be perfect with our eating usually leads to a miserable cycle of chronic guilt, shame, low self esteem, and a disordered relationship with food.

Understanding your perfectionist tendencies and learning how to give yourself grace with food will allow you to release the guilt and shame and start fueling your body adequately without overthinking✨

If you’re ready to break the chronic food guilt-binge-restrict cycle for good, sign for my free workshop next week, Food Guilt Gone! The link to register is in my bio! ✨

04/04/2022

Do you bully yourself?

If you're like the sensitive people I work with, you find it easy to be kind and compassionate toward others but challenging to extend grace toward yourself.

You’re especially hard on yourself when it comes to food and exercise.

The negative self-talk might be so frequent that it seems "normal" at this point. The idea of being kind to yourself might seem like a strange concept!

Your internal thoughts sound something like...

"I didn't need to eat that"
"I'll start over tomorrow"
"I messed up my eating today, I have to get back on track”

Now I understand why you're hard on yourself when it comes to food.

As a sensitive person, you tend to assign moral value to food and eating and believe that being tough on yourself will motivate you to “do better.”

Your thoughtful and reflective nature can quickly spiral into negative self-talk, overanalyzing, judgement, and chronic guilt, which prevents you from taking positive action and moving forward.

The good news is, you don't have to live in a state of chronic food guilt anymore. And once you release food guilt, a whole new world will open for you!

Here's what some of my clients say about how their lives improved once they released food guilt:

"I'm looking at food completely differently...not as a burden or something I "shouldn't"...not stressing over every little thing food related is so freeing!"

"My mind is now free with space to pursue new challenges and hobbies."

"I am now able to live my life without fear of food or situations around food."

"Food is no longer the enemy, it's fuel; and eating is no longer anxiety-inducing, it's enjoyable!"

If you're ready to release food guilt so you can finally feel free, listen to your body without overthinking, and create space to build self TRUE confidence ....I'm teaching a FREE live workshop that you won't want to miss!

Imagine being able to eat, enjoy, stop at comfortable fullness, and move on with your day with ZERO guilt.

Head to the link in my bio and sign up today! ⬆️

02/04/2022

Hi everyone! I’m excited that our community is growing! ☀️ It’s been a while since I introduced myself, so here it goes! 😊

My name is Erica and I’m a registered dietitian and intuitive eating coach. My mission is to help others overcome the restrict-binge-guilt cycle and develop a peaceful relationship with food and themselves.

I’m drawn to this work because I struggled with disordered eating for years and I want to help others avoid suffering.

In my teens and 20s, I was in a constant state of food anxiety, overthinking, and guilt.

I’m so grateful that I recovered and can fully enjoy spontaneous meals out with my partner and gatherings with loved ones.

Healing my relationship with food also allowed me to heal my relationship with myself. I now have more self trust, more authentic relationships, and more confidence to pursue growth experiences outside of my comfort zone.

Here are some fun facts about me!
🐶I love animals and my family calls me the dog whisperer lol. My fiancé and I are raising two sweet doggos, Augie & Brooks.

☀️I’m an INFJ. Silence and alone time allow me to recharge and process. That’s often when I get my best ideas!

❤️I am highly sensitive. For years I tried to hide this part of myself and saw it as a weakness. I constantly compared myself to others who appeared to me more extroverted and “resilient.” I was in chronic people pleasing mode trying to fit in. It wasn’t until a few years ago that I began to truly embrace my sensitivity and see it as a gift- and doing so has allowed me to find fulfilling relationships and work where I can be my authentic self.

💬I love to learn languages. After college I worked in Japan as an English teacher and studying Japanese became my favorite hobby.

🔹I don’t like to cook ☺️well sometimes I do but not often! I’m the queen of quick and easy meals.

✨I met my fiancé Jeff during the pandemic. Our relationship started virtually due to social distancing.

💃🏼I love to dance! I took so many modern and ballet classes in college that I graduated with a dance minor.

🌲Nature instantly soothes me.

🔹I’m a middle child and have 2 brothers.

Do we have anything in common? What’s a fun fact about you?

01/04/2022

Did you know that people pleasing can lead to binge eating?

It can be hard to recognize this connection at first.

People pleasing is the act of altering yourself and behaviors to appease others at the expense of your own needs.

Many sensitive people adopt people pleasing as a defense mechanism to avoid feeling rejected by others.

As a sensitive person, you feel emotions deeply and are highly empathetic toward the needs of others. The idea of disappointing someone, letting someone down, or feeling rejected can feel terrifying- especially if you have a history of trauma.

So it often feels safer in the moment to abandon yourself to please those around you.

At the same time, people pleasing harms you and your relationship with food as it causes you disconnect from your needs.

After a while you don’t even know what your needs are anymore! Because you’ve become used to repressing them.

Binge eating can be a way your body tries to get your unmet needs met.

Swipe ➡️to see how chronic people pleasing can lead to binge eating.

The good news is, you can break free from chronic people pleasing! And doing so will help you break the restrict-binge cycle and allow you to build healthier relationships where it’s safe to be yourself.

If you’re ready to break the people pleasing habit, end the restrict-binge cycle, and finally trust yourself around food, consider completing an application to work with me! You can learn more about my binge freedom coaching program through the link in my bio ✨

28/03/2022

Do you struggle with all or nothing thinking when it comes to food?

All or nothing thinking sounds like..

🔺”I messed up, might as well eat it all now.”
🔺”I totally messed up my eating today.”
🔺”I ate ice cream so I have to reset and start over tomorrow.”

“All or nothing” thinking is common a cognitive distortion especially among folks who struggle with anxiety and perfectionism.

You might feel like you have to set rules around food so that you don’t mess up or fail.

It’s understandable to feel this way. Our diet culture society taught you that you have to be hard on yourself and set limits around your eating in order to be healthy and worthy.

Chances are though, all or nothing thinking doesn’t actually help you eat in a way that feels good in your body.

And instead it leads to overthinking, guilt, shame, physical discomfort, and low self esteem.

Shifting your mindset around food can not only create more headspace and clarity, it can help you access your hunger and fullness cues so that you’re able to eat in a way that feels good- emotionally and physically.

Save this post ➡️and share with a friend! Remember that there’s no way you can “fail” when it comes to eating ❤️

25/03/2022

After the pleasant fuzzy / numb feeling wear off after a binge, the guilt sets in.

“I totally messed up my eating this week”
“I was doing so good until today”
“I promised myself I wouldn’t binge yet I did it again.”
“I need to start over on Monday…”

Sound familiar?

You’ve probably wondered what to do post- binge to release the overwhelming guilt and start feeling better. A common piece of advice is:

“Forgive yourself. Tomorrow’s another day to start fresh.”

‼️Here’s why I personally don’t find this advice helpful…

Forgiving yourself might temporarily ease guilt in the moment.

But longterm it can actually lead to more guilt, shame, and binges.

If you feel that you need to earn forgiveness, there’s likely a belief in your mind that binging is morally wrong and something you should apologize for.

But binge eating is not a sign of moral wrongdoing.

Binge eating is your body communicating that it has an unmet need.

And as a human, you have needs and they don’t always get met. In fact, you were taught to suppress your needs and apologize for having them.

Instead of “I need to forgive myself” what if your mind shifted to non-judgmental curiosity:

❤️What was missing from my day today?
❤️Did I eat enough earlier today? Did I enjoy what I ate today?
❤️Am I feeling safe in my body right now?
❤️My body is trying to protect me. This is not a sign of failure.
❤️What would feel soothing right now (A cup of tea, a walk, a chat, tv, …)?

Bingeing is not your fault and it’s not a sign of failure.

It’s an opportunity to reflect on your needs and address them. And this is a practice because you’ve been taught to ignore and downplay your needs for so long ❤️

21/03/2022

Which sign stands out to you?

➡️When you struggle with any of these signs 👆🏻it feels really hard to trust yourself.

From a young age you were taught that your body cannot be trusted.

So you may feel like you have no choice but to set limits around what you eat, be tough on yourself, and avoid your trigger foods in order to be healthy.

At the same time, the constant food anxiety has taken a toll on your health.

The guilt, rumination about what you did or didn’t eat, and fear about your body changing is stressful and causing you to miss out on precious moments in life.

Maybe you’re feeling stuck and unsure about how to release food anxiety without giving up on your health.

The truth is, releasing food anxiety will benefit your health in so many ways!

Imagine being able to:
✨order what you truly want at a restaurant without overthinking
✨enjoy a slice of cake at a party and be in the moment instead of thinking about ways you should make up for it
✨eating to comfortable fullness and then moving on with your day!

It is possible to heal from food anxiety so you can trust yourself around food and eat in a way that feels good physically, without a side of guilt and worry ❤️

This is exactly what I help my clients accomplish! Want to stop worrying about food and start living your life? Apply to work with me ✨link is in my bio!

07/03/2022

Does your health anxiety tell you, “I have to eat a vegetable at every meal?”

You might feel that you need food rules like this because your body can’t be trusted.

You feel that being strict with yourself is good for your health.

I understand why you feel this way. When you’re in the binge- restrict cycle, it hard to trust your body because you feel powerless against food.

The ironic part is that the more we try to control our eating through rules, the more guilt, shame, and out of control we will feel around food.

When I told one of my clients that healing her relationship with food would lead to more cravings for veggies, she was skeptical. She had never craved greens in her entire life.

After going through my program, she later shared in my Facebook community,

“I had an honest to goodness craving for kale today! What?! I used to think anyone who said that was a straight up liar.”

Unlearning food rules can help you build trust with your body so you crave a variety of foods naturally ✨

Are you ready to let go rigid rules and finally trust yourself around food? Apply to my binge freedom program, link is in my bio! ❤️

05/03/2022

Binge eating is widely misunderstood (even by many health care providers!)

Western society portrays binge eating as a sign of weakness.

We are constantly told through diet culture messaging that restraint around food is a sign of moral virtue and losing control is a sign of moral failure.

This is why so many people who struggle with binge eating feel immense guilt and shame. They have been told that something is wrong with them.

“My body feels broken” is a common phrase I hear from new clients.

If you can relate, please know that there is nothing wrong with you.❤️

Binge eating is a clear sign that your body is working to protect you and keep you safe.

The body has survival mechanisms ready when faced with a real or perceived threat, and binge eating is one of them.

If you have a history of dieting, food restriction, anxiety, or trauma, binge eating may have been your body’s way to regulate your nervous system and help sure you got enough energy to keep body systems going.

Binge eating is not a sign of weakness, it’s a sign of strength and survival.⭐️

Save this post when you need the reminder. ❤️

03/03/2022

Do you feel guilty after a binge?

You promised yourself you’d be good this week. Monday started off strong, but by Wednesday evening you’re staring at the empty box of cookies you just devoured with overwhelming remorse.

You feel as though you’ve just committed a crime and need to fix it immediately.

If you struggle with food guilt, it is okay. ❤️I get it, food guilt is something that I used to experience nearly every day.

You might feel like you need to forgive yourself for bingeing, so you start fresh and get back on the bandwagon.

But here’s the thing about binge eating: you don’t need to forgive yourself because it’s not a sign that you failed, messed up, or did something “bad.”

A binge is your body’s way of communicating that it has an unmet need. And as a human you have needs and that’s not something you need to apologize for! ❤️

The next time you lose control around food, instead of trying to make up for it, check in with yourself with compassion.

“What does my body need right now?”

Like and share this message with someone who needs it today ❤️

Listen Nutrition

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