Tag Archives: cookie

Why I think you should eat a cookie…

A lot of my clients come to me fed up with food.

They are done with dieting, hate their bodies, and really just want to lose weight. Often times the biggest hurdle for them is that they just can’t seem to actually stick to the diets. Self-sabotage becomes a frequent topic of conversation. Their emails are usually laced with statements such as:

There is just something wrong with me.

I fell off track again.

 I couldn’t control myself.

I feel guilty.

Often times it seems that food and guilt go hand in hand. Early on we often teach ourselves to take an all-or-nothing approach to nutrition. For me the choice was clear, I could either diet and get skinny, or eat whatever I wanted and gain weight. So I stuck with my diets for as long as I could until the rails started to fall off. First would come the intense craving for something I couldn’t have. I’d fight it for days, yet it was all I could think about. When I finally gave in, it was often in that all-or-nothing approach. The typical “I’ll start tomorrow” statement comes to mind.


The problem was when I started fresh the next day, I was miserable. I felt restricted, guilty, and out of control all over again. I wanted sweets and didn’t know why. I was frustrated with my constant hunger, yet wanted nothing more than to simply eat salad all day long. Then the cycle continued…

Recently a client of mine was sharing her struggles with emotional eating. She said she had experiences where she was indeed able to mindfully indulge; yet the obsessive binges still happened, and were an entirely different beast to tackle. When I asked how often she had those mindfully indulgent experiences, she hesitated. Truth was mindfully “treating” herself, happened few and far between.

What if instead of that once a month obsessive binge you were able to mindfully, and enjoyably experience a dessert three times a week? Free of guilt, and free of emotion? What happens might surprise you. The more you give yourself full permission to enjoy the foods you crave, the less likely you are to obsess over them. The less structure we place on our diets, the less likely we are to break away from it. Tweet it! 

So next time you hesitate over whether you want that cookie I want you to really think about it. Will you avoid it with misery and obsess until you eventually binge on a dozen cookies, or will you stop and enjoy the one delicious cookie, mindfully, and without distractions, and then be able to move on!

Now it’s your turn…

Do you take an “all or nothing” approach to your food? What are you going to do to break that? 

Still struggling with this concept? I can help! Sign up here for your free 15 minute is coaching right for me call to see if we would be a good match!

Paleo Chocolate Fudge Cookies

One thing I always do for the blog is keep a list of recipe ideas I get or things I want to attempt to make Paleo or gluten free. A very long time ago someone requested I figure out how to make chocolate crinkle cookies that were Paleo. Since then I’ve been working on it but have yet to figure it out. While I’ve never actually had a real chocolate crinkle cookie I imagine them to be chocolatey and cake like. These cookies do have somewhat of a resemblance I think becasue they are super chocolatey and a bit fudgie. Plus they taste like cake. The only they don’t have is the powdered sugar. Instead I replaced it with a much more Paleo swap of unsweetened coconut (or sprinkles…not Paleo…for some color). Hope you like them!



  • 2/3 cup unsweetened cocoa powder 
  • 1/4 cup almond flour
  • 1 tsp. baking powder
  • dash salt
  • 1/2 cup almond butter (just almonds)
  • 2 eggs
  • 1/2 cup honey
  • 2 tsp. vanilla
  • Unsweetened coconut


  1. Preheat your oven to 350 degrees. 
  2. In a mixing bowl combine the cocoa powder, almond flour, baking powder and salt.
  3. Mix in the eggs and almond butter stirring well.
  4. Add in the honey and vanilla blending until combined.
  5. Drop batter onto a greased baking sheet by 1/2 tbs. full.
  6. Sprinkle the cookies with unsweetened coconut.
  7. Bake 8-10 minutes until tops begin to crack.

Makes 20 cookies 



What recipe would you like to see made Paleo or Gluten Free next?? 

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What to do When you Can’t Stop Eating Cookies…

Have you ever felt like there’s nothing you can do to stop eating cookies? You’ve had a bad day or you’re feeling sad and it just seems like that cookie will fix everything. Did you know that’s there’s actually a solution? Today I’m going to share with you one of the strategies my VIP coaching clients have learned to stop their emotional cookie eating.

To start, let me tell you about one of my VIP clients…

I am currently helping Anna through her own struggle with emotional eating and it has been quite the journey. When we began working together she was ready to give up. After admitting to me that she ate a little too much birthday cake the night before and she was done fighting we started to work together. Then one day I received a text: “I really want a cookie but I know my body doesn’t need one”. Breakthrough!  While she fought the cookie, I started celebrating. We made progress. Instead of her going for that cookie we discussed why exactly she “felt” like the cookie and what feeling she was trying to get from eating the cookie. Turns out she needed a little bit of love, comfort, and happiness.

We then talked about some different ways she could find those feelings of comfort she needed without eating a cookie. What would make her so happy to do? How could she feel loved? One of the hardest parts of all of this is actually admitting that we are lacking in something. Who wants to admit that they are lonely, or uncomfortable, or sad. But here’s the thing, when we don’t acknowledge what’s lacking and we quiet our needs with food over and over again we never fix the problem. We never sit in that uncomfortable place. Once we do we can finally recognize the problem and take steps to heal it.

Does this mean Anna hasn’t craved a cookie since? Nope, but it does mean that she has become just a little more aware of how she is feeling. She knows when she craves food at times when she’s not hungry it’s likely for a reason. She now stops and sits and experiences what exactly it is she is feeling and what she needs. Together we are then able to explore how she can get what she needs. Maybe it is a walk outside, or a date with her boyfriend, or a call to her mom. Whatever it is she goes out and does rather than seeking satisfaction from that cookie. Because truth is, the cookie will be gone in seconds and what next? The cycle starts all over again. Is this sounding familiar to you? If this is an area you tend to get hung up on I want to help you get unstuck!

If you’re struggling like Anna is, I want to invite to take advatange of one of my 3 spots I have open for an emotional eating strategy session.

I am currently offering a one-hour power session for anyone battling with emotional eating and would love to offer you support in this area.

If this is something you are interested in please send me an email to [email protected] or head over to my schedule and book a session.

Once I receive your email or your session confirmation you will receive an invoice for $100.00. Once it is paid I will be in touch to book your strategy session.

I can’t wait to talk with you!

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Paleo Strawberry Meringues with Fresh Berries

Back in the day I was the low calorie queen. I was a crazy calorie counter for years before I finally found peace with food. This meant the fewer calories the better and it often came at the expense of my health. One of my favorites still stands out in my mind. Little packaged meringues that you could eat like 20 of for 100 calories. Heaven to me back then. Little did I know they were loaded with chemicals and fake sugar too. Not only was I undernourished on calories, but I was over-nourished on chemicals and all things artificial. This recipe however is the perfect balance. Instead of processed foods I reach for high quality ingredients that I also love and naturally crave. These meringues are going on that list. They are filling and delicious and take only 3 ingredients to make. They do take quite a while to bake so make sure you plan ahead on time. Other than that they are paleo approved, gluten free, and amazing! I hope you love them just as much as I did.


  • 3 egg whites, at room temperature 
  • dash of salt
  • 6 fresh strawberries
  • fresh berries of your choice
  • unsweetened coconut (optional)


  1. Preheat your oven to 200 degrees. 
  2. In a food processor blend the fresh strawberries until pureed.
  3. In a mixing bowl beat your egg whites and salt on high speed until stiff peaks form.
  4. Gently fold the strawberries into the egg white mixture.
  5. On a greased baking sheet scoop the egg whites into circles and be sure to make an indentation in the middle for your berries using the back of the spoon.
  6. Sprinkle with coconut if desired.
  7. Bake for 1 and 1/2 hours at 200 degrees.
  8. After 1 1/2 hours turn off the oven and let the meringues cool inside of the oven (about 1 hour longer).
  9. Remove from the and fill with fresh berries.
  10. Enjoy!

Makes 4 large meringues.




Did you have any “not so healthy” habits in your past??? 

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