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Intuition is Science

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Measuring intuition is being studied and becoming more accepting in the scientific community. “Intuition is a process that gives us the ability to know something directly without analytic reasoning, bridging the gap between the conscious and non-conscious parts of our mind, and also between instinct and reason.” –Francis Cholle from Psychology Today.

Definition of Intuition:

The ability to understand something immediately, without the need for conscious reasoning.

Non conscious, emotional, information from the body or brain.

An instinctual feeling or sensation.

How does this relate to our bodies?

Vagus Baby!

The vagus nerve is one of the larger more important nerves in the human body. One key role that it plays is to counteract when our alarm system has been set off resulting in the infamous fight and flight or freeze response. The vagus nerve tells the body and brain, it is safe now and the threat is gone. All bodily functions can return to normal now. So many people’s nervous system is stuck in fight and flight and they do not feel safe. (Resource: “Gut Vagal Afferents Differentially Modulate Innate Anxiety and Learned Fear” and was published May 21, 2014 in the Journal of Neuroscience.)

There is a lot of discussion regarding the mind-body connection, and this nerve could be the key to it all.

  • The nerve is bi-directional, meaning it sends messages from the brain to the body and vice versa.
  • It’s how the body talks to the brain. 80% of its capacity is directed towards channeling information from the body to the brain.
  • It is the “vagabond” nerve that wanders around and surrounds our heart and core area.
  • It is heart-centered and noted as the nerve of intuition and the nerve of compassion.
  • When we feel safe, without threat or anxiety, these abilities and inclinations are free to expand.

How does this apply to food? Completely. Food is how we nourish and connect with ourselves and others in times of celebration. There is ALWAYS  food available at every social function. If you are heart centered and connected to your calm nervous system, choosing your food and meals will become effortless without ANY thought. You get to be a human BEING vs always being in your mind and being a human DOING.

In a recent blog I shared the voices in my head and my inner critic’s name, A**hole. I remember what I was wearing the day I stopped letting my inner critic rule my head and body in regards to food. (however, there a couple of subjects that the critic is still thriving on, but we are getting even better at those too).

The conscious mind is an expert in being rational and logical and it is RELENTLESS. Your unconscious mind has a different filter, and deciphers through information from past, present and future to connect with our gut feelings in a nonlinear way.

What if we release the inner critic to lead and have a brand new voice in our head to help us choose food (& life) that supports our soul, body and mind. Often times we rationalize away those voices within, NOW we are going to listen without judgment. How do we allow these inner dialogues to happen without fear, shame or ridicule?

I began studying nutrition and teaching only the science, because that was what I believed how I would help people the most. Now, I truly believe it is a combination of knowledge with knowing. My rebel has wants and desires while my critic is judging and criticizing it. And all we want is to do is enjoy some flipping gelato fully without battling these voices.

I am creating a new process to help others connect more toward this knowing. Wayne Dyer said it best, “Everything you go against weakens you and everything you are for empowers you”. So if we wake up everyday with our list of foods we judge, resist and stress against, we have given our power away instantly. Instead, we are going to practice waking up with acceptance by listening and finding your yes, and not letting those voices rule.

The process will be launched on October 2nd, it is called The Intuitivarian Process, nourish your body and bare your truth. A 22-day process toward self-exploration and acceptance by feeling your yes and living passionately. My personal objective with this program andwas to observe EVERY thought, action and vocabulary I direct towards my body. I want to be present on this earth by practicing loving my body fully, every inch, wrinkle, dimple, laugh line of this 44 year old body.

If you have worked with me in the past this new program is a combination of working with me while you journaled and received feedback, along with the the group programs I conducted such as the RESET and Jump Start. This process can be done alone or with feedback support. Please stay tuned for further information on the details of this process.

I will be sending out blogs more frequently these next two weeks, so if you are not interested in learning more, I totally trust you, please unsubscribe if my new process doesn’t resonate with you.

Thank you for being a part of my personal and professional evolution and I hope to be a part of yours.

With joy and nourishment,

Heather Fleming, C.C.N.


Switch up your hydration with Switchel

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I recently ran into an amazing client, she was having an off day and I was having an on day. Interesting how that works. So, we caught up, supported each other and she shared this drink with me called Switchel, and now I get to pass it along.

Switchel was originated in the Caribbean and made its way to the States 100 years ago. Also know as Haymakers punch, this concoction helped the farmers stay hydrated and cool during long days.

The breakdown of the ingredients and why they are supportive:

  1. Organic apple cider vinegar:  Has natural sources of minerals like calcium, magnesium and potassium.
  2. Molasses: It is a great natural source of Iron, B6, Potassium, Selenium and copper. Molasses can be supportive for people who suffer from anemia and have trouble absorbing other sources of iron and for people with diabetes.
  3. Ginger: A powerful natural anti-inflammatory and antioxidant because of its oil called gingerol. It is a go to root for nausea and digestive troubles.
  4. Rhubarb: Is a great source of Vitamin K and calcium. Plus it is great to add variety in your life.
  5. Lime: Good ole Vitamin C and helps with the flavor of the drink.


1 T of Organic apple cider vinegar

2 cups of water

1 T of crushed fresh ginger or 1/8 cup of blended rhubarb

1 T of organic raw honey or black molasses

Top with lime and bubbly water if you desire.

Check out the demo video below and for more recipes check out the Conscious Nutrition Recipe eBook

Cheers from a switchy woman,

Heather Fleming, C.C.N

P.S. What do you need to switch-el in your day to help you feel more pleasant and connected?


Dear Coffee, it’s not you it’s me

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One of my favorite things to observe while I am telling someone that I am a nutritionist, is within one minute their eyes bug out of their head, their voice squeals higher, they look so frightened and then they ask in one breath “is coffee bad for you and don’t you take away my coffee.”

Ahhh, coffee. What is it about you? Is it the ritual, the bitterness, the warmth, you open all of our senses to help us be alert after we wake up? It has been over 3 months since I tasted you and I miss you everyday.

Why did I take some time away from this mystical bean? I didn’t drink coffee everyday and would have it as a weekend treat to feel rebellious and free. Then our relationship began to become a bit more co-dependent and I noticed my energy level was slumping. No, it couldn’t be coffee, it had to be something else.

Some people have a constitution that coffee doesn’t effect their adrenals, hormones and immune system. Some of us more sensitive types tend to have reactions to coffee and other stimulants.

Here are some guidelines from the Ayurvedic Traditions to enhance your relationship with yourself and coffee.

Monitor and adjust your coffee intake if….

  1.  You have physical signs of indigestion, heartburn, acid reflux, or skin rashes. Try releasing coffee for awhile and observe your body’s healing effects. If you are mentally and emotionally sad, I understand, however, don’t let the coffee have the power over you, you are readjusting your relationship.
  2.  You are often agitated, irritated, hypercritical, judgmental, or angry. This is NOT a good time to have an extra cup. Hydrate, nourish your body and observe the emotions before the coffee jolts you out of it.
  3.  You experience dehydration, dry hair, dry skin, constipation and insomnia (add cinnamon with a splash of nut milk)
  4.  You notice you are forgetful, restlessness, or if you feel scattered, spacey, or frazzled. You brain and nervous system need a break and coffee can effect your adrenals causing you to run on adrenaline.
  5.  You are constipated and have trouble losing weight, try your coffee just black.
  6.  Coffee can be medicinal in small amounts. Try a morning ritual of plain warm water or with lemon prior to breakfast then have your coffee after and by 10 am.

Please play with your relationship with coffee, your body and that stubborn mind of ours. The goal is that we feel so supported with quality nutrition and self care that coffee doesn’t effect our health and can be for medicinal purposes and enjoyment.

Love you a latte,

Heather Fleming, C.C.N


Check out this video and have fun adding the different flavors of nut milk to your coffee, shakes, smoothies, curries, and desserts. Also, if you want to learn more about why you crave different flavors, check out the Follow Your Cravings Guide

Is managing your hunger supporting you?

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I saw a friend this week who I haven’t seen in awhile, she looked amazing and released some weight. She said, “I realized how hungry I needed to be before I ate.” Do you wait long enough to feed your true hunger or are you managing your food so you don’t fear being or becoming hungry?

First, let’s break down how blood sugar functions in your body. You eat some food, your blood sugar goes up, insulin rises to take care of the nutrients, the nutrients are transported toward their respected organs, your blood sugar normalizes, and all is well.  The goal is you will get hungry again when your body truly needs more energy.

In some people, however, eating food causes the pancreas to secrete a large amount of insulin. Your blood sugar drops from its postprandial (blood glucose after a meal) high, but the insulin goes above and beyond, then your blood sugar continues to plummet past “normal.” Then hunger becomes constant, but you’re not really receiving nourishment. You’re just eating to push up your blood sugar.

Then we have the quick fix feeling when the brain tricks you by secreting endogenous opioids, morphine for the brain, together with dopamine, cause you to want more of whatever food triggered those secretions. Examples of these foods can be sugar, dairy, wheat, flour and alcohol.

So, it seems my friend supported her blood sugar functioning by feeling her true hunger and waiting to eat so her body could receive the energy it truly needed.

How to help your pancreas not to go over and beyond:

  1. Cinnamon: Add in a warmed nut milk as a snack if you are not feeling hungry but not yet trusting your blood sugar, especially mid morning or mid afternoon when your energy level slumps.
  2. Gymnema Leaf (Gymnema sylvestre): Helps to support healthy blood sugar levels already in the normal range by modulating intestinal glucose uptake: Fenugreek Plus from Metagenics is a great brand to try. A portion of these supplements support the author of these informational blogs & videos:) thank you!
  3. Two cups of Veggies twice a day: The new 2×2:) I LOVE teaching others to add in 2 cups of veggies twice a day. Either juiced, blended, sautéed, salads, soups, and raw.
  4. High Fiber Foods: Add these food in your rotation; artichokes, green leafy vegetables, chia seeds, flaxseeds, apples, pumpkin seeds, almonds, avocado and sweet potatoes.
  5. Sleep: Lack of sleep can raise stress and appetite hormones (like cortisol and ghrelin, which make you hungry), making it harder to void sugary snacks, refined grain products and caffeine overdose. So if you have a tough night, just be on high alert that these cravings may come in but you are prepared with these other tips.

Play with your hunger and begin to decipher if you are feeding your blood sugar or really giving your body the nutrients it needs to give you the energy you deserve.

Stay balanced & embrace your hunger,

Heather Fleming, C.C.N

P.S. Check out my video when my body steered me to try something new! Your cells are your inner guidance system. Stay cool & have a happy holiday!

Even Mother Theresa took naps

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These words flew out of my mouth while I was supporting a client toward more self care. He is an amazing man that is there for everyone else but getting his needs met and his body nourished wasn’t high on his list of priorities. Does this sound familiar to anyone? This the next thing he said was, “Actually, I met Mother Theresa and she told me that I looked tired and needed rest.” My mouth dropped open and there wasn’t much else to say–she said it and, randomly, this girl from Nebraska who teaches nourishment said it.

A few months later, I would like to report when I saw my client, he had the light back in his eyes, color in his skin, lost 12 pounds and was taking a week off for vacation. It was time for him to take care of himself.

Is this how your day goes? You pull yourself out of bed, grab caffeine, rush to get your day started, stop mid day to grab a bite then feel bloated and lethargic after, have no desire to work out or stop at the store to get groceries, then couch surf, sleep and start the routine all over again? All day you are depriving your body by not getting its needs met. This accumulation of deprivation begins the accumulation of cortisol that becomes chronic to your body. It isn’t one surge that throws you off, it is the negative self talk, the abuse on your body, and the lack of nutrition it isn’t getting that throws you in the dis-ease state.

Here are a few of self care strategies to help you begin.

  1. Drink 16 oz of water upon waking. It is getting a bit warmer now, so even if it chilled, go for it. Also, try to add nourishment before your caffeine intake. I have a client who shifted this and in one week her energy level doubled, I said doubled:)
  2. Nap!: If you notice daily that you have strong cravings at a certain time of the day, this is when your body and nervous system may need a time out. For example, I let go of coffee 2 months ago (again), I wasn’t a big coffee drinker but I knew it wasn’t supporting me. After 48 hours I could not keep eyes open @ around 11 am which is not an ideal nap time, so I took my own advice and surrendered. Ten minutes later, I felt like a new woman. How many times have you ignored your body and its signals? The time from 9-11 is the when the spleen is doing its work which is associated with mental powers and converting nutrients into energy, so guess whose spleen needed a boost:).
  3. Nature: Seriously, nature works EVERY time. Even if you just sit outside without your phone and space out between appointments or book a nature walk after you have had an intense life situation. It is all about the negative ions. Negative ions, put in non-scientific terms, are basically oxygen ions with an extra electron attached, produced through water molecules, which is why they are in such beautifully abundant supply near fresh, flowing water supplies such as rivers, streams, seas and waterfalls. This also explains how refreshing it can be to have a have a shower, swim or take a bath when we are feeling fatigued. But these negative ions, in plentiful supply in natural settings, are dangerously low in the average air-conditioned office, over-heated home or stuffy car. The air around waterfalls, for example, can contain anywhere from 30,000 to 100,000 negative ions per cubic centimeter and an office is a few hundred or less per cubic centimeter.
  4. Satiating Meals: Having 3-5 meals in your weekly rotation that you love and they satiate your taste buds is the best self care you can do with your relationship with food. The Conscious Nutrition Recipe Book was created to help you absorb nutrition while you loved the meals you are creating. Check it out and highlight which meals you want to experiment with and try 1-2 new ones a week.
  5. Fulfilling Relationships: Do you eat with your friends even though you are not hungry? Most likely it is because you may be craving connection, comfort, or support from them and this is one avenue to receive it. What if food isn’t the focus and you try other ways to connect and support each other, such as new classes, volunteering, walks, or anything new to help you release past conditioning from emotional eating that isn’t supportive.

What are some of yours? Please share!

Taking care of yourself helps your light shine brighter for others,

Heather Fleming, C.C.N.

P.S. Local San Diegoans, I am in town for the month if you need a nourishing pow-wow. Please email me:)



A gold standard in farming

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I had my eye on this farm and finally got to volunteer picking berries with them for a day and went back for another. Apricot Lane Farms short films were highlighted on Oprah’s Super Soul Sundays and I cried at each one of them. The farm practices Biodynamic and Organic farming and have the best hand picked blueberries I ever tasted.

The farm use to be a conventional farm that no longer was able to produce crops in its soil. Biodynamic farming was created by Dr. Rudolf Steiner in the 1920’s and the mission is to create a diversified, balanced ecosystem that generates health and fertility as much as possible from within the farm itself. Preparations made from fermented manure, minerals and herbs are used to help restore and harmonize the vital life forces of the farm and to enhance the nutrition, quality and flavor of the food being raised. Biodynamic practitioners also recognize and strive to work in cooperation with the subtle influences of the wider cosmos on soil, plant and animal health. (For more information click here)

An example of the farm’s vision is in the lemon grove, the farm would have the cows come in first to eat the grass, then the sheep, then the chickens to eat the bugs so they won’t harm the lemons. The farm waits 90 days to then harvest the lemons for consumer purchase. Another example is where the place the flowers for the bees to pollinate Biodynamics is thus not just a holistic agricultural system but also a potent movement for new thinking and practices in all aspects of life connected to food and agriculture.

If you feel frustrated, stuck or disconnected to your food and health, I highly recommend to go volunteer. Some farms allow you to pick a bag full of veggies to take home for yourself. We have distanced ourselves from our food sources and lost our way. The fresh air may be the vitamin you truly need.

Here is a list of foods to purchase organic, a simple rule of thumb for fruit and vegetables is the more water content the better to buy organic:

  1. Eggs
  2. Chicken
  3. Apples
  4. Peaches
  5. Nectarines
  6. Strawberries
  7. Grapes
  8. Celery
  9. Spinach
  10. Sweet bell peppers
  11. Cucumbers
  12. Cherry tomatoes
  13. Sugar snap peas
  14. Potatoes
  15. Hot peppers
  16. Kale
  17. Collards
  18. Oranges

Get your vitamins from your healthy experiences & have a berry great day,

Heather Fleming, C.C.N


The day you find your growl?

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When I reflect back with my clients and friends on the day it clicked for them regarding when they found their physical and emotional growl, it usually comes down to a pivotal point in their life that their WHY was not just a dream but it was a MUST.

I recently spent a couple weeks with a client doing an intensive. As you can guess my intensives are not too intensive but rather connective and reflective. It is more about checking in with your mind and body, (I know I am tired of these words too, but they are finally making extra sense to me) and being a guide to help others connect to their true knowing. The aim of this type of work and questioning is to probe the underlying beliefs that what we are fearful of and trying to control.


When was the last time you heard your stomach growl? This is soooo important. I have many clients who have not heard their stomach growl for many years. We have been trained to prevent blood sugar crashes, instead if we are eating balanced and connected there will not be these scary energy lows. I catch this not so supportive “thought” for myself often “I should eat now so I don’t have to worry about it later”. Logistically, this can be true, however, it doesn’t support me checking in with my body and actually seeing if I am hungry. This can be a culprit to insulin sensitivity, weight around the abdomen, low energy, and imbalanced cravings.


Here is an example of the mind not being supportive. My client’s mind was hungry for something but her body didn’t need food at this point, her body needed to feel the emotions that were being covered up by grabbing a snack, meal, or a quick fix. There are usually two main leaders in your mind that are seeking control, the Critic & the Rebel. When we can identify these two and begin a different dialogue with them we will not feel as powerless in certain situations.

How to connect the Mind & Body:

  1. Am I really hungry? That is it, just really feel your stomach and connect with it. Are you eating for convenience, habit, or emotionally?
  2. FEEL the emotion behind the hunger trigger. If you catch a thought that is connected to an emotion that drives you to eat instead of feeling what needs to be felt. If you feel it you heal it. It could really be that simple for some people and we have been running from it with cookie dough and wine:)
  3. Add in physical support: Dehydration is usually a sign of misguided hunger. Drink lemon, ginger, or mint water or tea. Even a sip of veggie juice or a protein shake can help give the body a pep talk to initiate TRUE hunger.
  4. Discover your WHY & shift your dialogue? My rebel’s name is Sammantha, (also the fake name I use to give when I was younger) she is a hoot. She is demanding and wants to have it all when she wants it:) So, for many, many years I tried to control her and refuse her, only to leave us both feeling exhausted, malnourished, frustrated and hungry for food and life. Now, when she roars, I say, yes of course we want that, THEN pause. That is is it. Just pause. Give it some space and room, then discuss what do you truly need. Most of the times, it is a hug, water, 5 minute nap, or the dark chocolate:) Oh, and that critic, he/she is an A**hole. This voice is from a lifetime of looking for approval from friends and family, only to never feel like I am enough. This voice can be loud and debilitating for me. My mentor Loci, helped me tame it by saying to it, you are only needed if the information you are providing is helpful. Work with your critic and reveal whose voice(s) it really is. As these voices try to control, keep referring back to your WHY. My WHY is to feel connected to my WHOLE self and show up completely & authentically with all that I got, that is my addiction for helping me tame my rebel, Sammantha & not eat chocolate (or wine, I told she is a hoot) for every meal, and not kick my A**hole critics butt.
  5. Add in supportive supplements: When you are having a tough time connecting to your gut’s hunger signals try experimenting with supplements and noticing how your body responds to them. Some of my favorite include: Digestive Enzymes, Probiotics, Triphala, Magnesium, L-Glutamine, B-complex, Spirulina, and many herbs that sing to you.

Please keep being patient and kind with all the parts of yourself. I will leave you with this question, when was the last time you heard your spirit growl for more life, and how did you respond?

You have permission to roar loudly,

Heather Fleming, C.C.N


Try this consciously harvested appetizer @ your next gathering or just for yourself as you are cooking dinner.

Sautéed hearts of palm in avocado oil…

Plateaus are a MUST!

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Have you experienced a busy week and then there was a break in the action where you could recalibrate and rebalance? AHHH, that day where you can catch up is the best feeling ever. This helps with sanity, and also supports the body to find deep relaxation so you can go back out there. Every time a client has a plateau, we jump for joy. We are dynamic not static beings, and this plateau is signaling the body needs a time out. Instead of reacting to a plateau, use it as information to assess where you need more rest, nourishment and space in your life.

I am experiencing some resistance to other heath advocates telling people to fight through the plateaus by drinking more green drinks every day, working out more or other obsessive outer behavior.  The body NEEDS the plateau for the organs to catch up just like you need to rest after a hectic week. If we do not pause or look within we will only keep feeding the obsession and old programming.

How do we unlearn these obsessive patterns and honor the plateau? How can we be dedicated to the process in a new birds eye view?

Recently, I have been working with someone who is asking her body what she really needs, and each time she discovers her body really needs a hug then the foods that support her can enter into her mind and body. We started out her journey by drinking hot water with lemon and ginger in the morning before her coffee and breakfast. This pause helped her connect with more emotions and her physical needs.

The old, obsessive programming of being all up in it has got to go. We are replacing one bondage of fear and control for another. 

3 Support Tools to embrace when you experiencing a plateau:

  1. EAT MORE! Almost every time my clients experience a plateau, I add in more nourishment. The old mindset of restriction only confuses the body. Add in more quality foods when you are hungry to ignite your metabolic processes. Usually my clients will notice a few days of the month where they are hungry shortly after a meal, instead of judging it, eat, breathe, hydrate, rest, acknowledge how hard your body works.
  2. Connection: Obsessing over your food is draining your soul and I believe you have other important things to think about and contribute toward. Instead focus on how you want to feel everyday and then the food and exercise will support this end result. Some days you may want to put more energy toward a dinner party, and some days you may need more grab and go. Discover what meals help you with both of these scenarios.
  3. Take a pause in your routine: What in your routine is holding you back? I usually observe it can be the usual morning rituals. People tend to rush to their electronic devices, with coffee and sugar in hand to tackle the day. Instead, take a pause and visualize your day and check in with your body’s energy level. Even a 5 minute mediation in the morning can help you be less miserable to be around:) That is the #1 reason I meditate, so I can flow better in my relationships and life.

Please try observation versus reaction,

Heather Fleming, C.C.N

P.S. Enjoy some ideas on how to add more ginger in your life.







Where does digestion begin?

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When was the last time your mouth watered when you thought of a favorite meal? You haven’t even smelled or tasted it and the thought alone begins the digestion process in the mouth. When you eat a meal from this state the enzymes in the saliva begin the breakdown of the nutrients in the food and now this meal has a better chance of being properly digested. Now, what if you had a negative thought about yourself, someone else, or were having compulsive thoughts over food, then ate mindlessly? How does these thoughts effect the food entering your body? Prolly not as well as the first scenario.

I recently met a man who use to be a private chef for someone famous (not to name drop, but I am going to, Ted Danson) and a Clinical Psychologist. I had one question for him, “What do you think people need to enhance their mind and nutrition?”. Even though I really wanted to know Ted Danson’s favorite meal.

He first gave me some insights on how to help people purchase quality whole foods, and then decided he was going to shift gears and instead he referred me to a book on how to help people observe and change their mindset to want to choose quality for themselves.

According to “Feeling Good, the new mood therapy” by Dr. Burns, there are 10 Cognitive Distortions that determine your relationship between the way you think and the way you feel. I am going to relate these to our relationship with food and self care. If you have depression or other emotional trauma, please see a wonderful health care professional for more support.

  1. All or None Thinking: This is pretty much my whole reason for writing this blog and my life’s purpose is to debunk this type of black and white thinking with our relationship to food. If this is you you tend to have a distorted perception of perfection and if you do not attain this feel you are a total failure. I started out learning nutrition from this mind set and it had some positives such as the science and nutrition facts. Now, after discovering how we are complex emotional beings we need to learn how to relate to food and our body vs being perfect.  A Positive Action Step: If this is you, try waking up focusing on how you feel, and add in two wins that will help you feel better about yourself vs. trying to climb Mt. Everest everyday and setting yourself up to feel like you can never accomplish enough. For example, add in one habit or snack that you are certain your body feels better having in your life.
  2. Overgeneralization: You see a single negative event as a never ending pattern of defeat. For example, if you react to an unfavorable event by saying, “This always happens to me”. This is linked to the pain of deep rejection. Positive Action Step: Ask yourself, is this really true? Then feel where this rejection is lingering in your body and journal. Also, if you go to the grocery store in auto pilot mode, try feeling into your body and adding a meal that would make you feel like you were on vacation.
  3. Mental Filter: You pick out a single negative detail and dwell on it exclusively so that your vision of reality becomes distorted. Positive Action Step: If you tend to worry and focus on the negative, write down 5 things you are grateful for every morning when you awake and every evening before you sleep.
  4. Disqualifying the Positive: You down play and reject when positive things happen, so you can discount them and not feel hopeful. You have a gorgeous meal with friends and instead of savoring it, you know that is going to make you gain weight and you should never go out to eat anymore. Positive Action Step: You eat a gorgeous meal with your friends, come home and feel great, and right before you go to bed, you decide that tomorrow is going to feel great and you see more hope coming into your life.
  5. Jumping to Conclusions: You jump to negative conclusions that are not justified by the facts of the situation. I know this one, when I want email or call someone and I don’t hear back from them I make up a story that they don’t have time for me. When they may have not got the message and my made up story only hurts me. Positive Action Step: When you feel yourself falling down the rabbit hole, grab one to anything. A walk outside, meditation, journal, or make yourself laugh.
  6. Magnification and Minimization: You magnify your imperfections and minimize your good points, you are guaranteed to feel inferior. But the problem isn’t you, it is the lens you are looking through. Positive Action Step: You eat something that is “bad” and obsess over it for a day, week or a month, even though you drank veggie juice, heaps of water, and exercised, it will never be enough to counteract that food. It is how you are thinking vs what is really true.
  7. Emotional Reasoning: You take your emotions as evidence for the truth. The big side effect of this is procrastination. Combine this one with #1 All or None Thinking and you got, well if I can never eat perfect, I might as well not start. Positive Action Step: Think of your favorite meal and research how you can make it a bit healthier, my secret is to add 2 cups of veggies to anything and you will be in a better place: Lasagna, Pizza, Steak, etc.
  8. Should Statements: I don’t even need to explain this one. The statements of should and must already cause us pressure and resentment before we even begin the task. Positive Action Step: This is the new cuss word, especially regarding food. Reality happens and learning to manage our expectations of ourselves and others is a process. Put $1 in a jar and try to release the pressure by owning the moment and setting up a time to do this should when it aligns.
  9. Labeling and Mislabeling: Describes yourself or events with words that are inaccurate and emotionally heavily loaded. The example he uses in the book is this: A woman on a diet ate a dish of ice cream, instantly she called herself disgusting and repulsive, which made her eat the whole quart. Positive Action Step: Most people are so kind to others and not so kind to themselves. Trying writing 10 qualities about yourself that you admire.
  10. Personalization: The mother of all guilt. You take it upon yourself that it is your fault even if you were not responsible for it. Positive Action Step: We have to trim our sense of responsibility down a bit. Try understanding what is a realistic, manageable goal for you when you cook at home. If you think you are going to cook 3 meals a day 7 days a week, most likely this is going to be challenging. Instead, notice what days are busier for you and try to grab some conscious take out or other prepared meals.

Basically, we are emotionally charged beings with a bit of distortions between our thoughts and feelings. I think many wars have been fought over this, relationships have ended and the boom of the self-help era is upon us.

Thank you for being an emotionally open human,

Heather Fleming, C.C.N.

P.S. I had two clients recently graduate and release their stress around food so we have 2 openings for anyone who wants to release compulsive thinking and replace it with your intuition. Please email me for us to chat and see if the process is supportive for you.
P.S.S. This video is for any of use who have any of these and need sugar to help us feel or not feel this confusion.


Potatoes wanted me to tell you something…

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Don’t eat starch. Be wary of carbohydrates. All of these rules started after we were on low-fat diets in the 80’s. We went from being told to eat processed low-fat foods full of carbs, to swinging the other way with high protein and high fat diets. I am bringing us back to balance by wanting us to discover when we need to eat the starch and when to pass on it.

So potatoes have hired me to become their Public Relations Representative. Potatoes are a very good source of vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber and pantothenic acid. Try to add in potatoes 2-3 times a month and see if you feel more satiated, calmer, more energy in your workouts, and feel leaner when you wake up in the morning. If so, then these tubers are supportive to your body.

I have a friend who eats potatoes to calm her before she flies. They can help raise serotonin levels. Serotonin is a neurotransmitter that is important for brain function, mood and well being. There is a book and program called “Potatoes not Prozac”. It this seven-step program developed by Kathleen DesMaisons as a nutrition-based approach to overcoming sugar sensitivity and addiction. The plan was conceptualized from her personal experiences as well as her work as a rehabilitation therapist. The “flagship of the program” is consuming a potato every night before bedtime. The potato helps raise serotonin levels. Potatoes also provide a satiety effect, helping you feel fuller and offer an “emotional comfort.” Potatoes can be baked, mashed or roasted. Consume any type of potato including sweet, russet, Yukon gold or Russian fingerling.

The other secret is to not combine the potato with foods that contain protein as the protein along with the potato at bedtime could interfere with your serotonin-making process. Try not combining your protein and starches throughout the day and add in a starch when you are feeling overwhelmed and experiencing intense cravings.

Food combining is the main principle I use to help clients add in more nourishment as they learn to trust their instinct. The Meal Types I teach are: Protein Meals, Starch Meals, Combined Meals & Free Meals. Knowing when to each which type of meal can help you lower your cortisol levels, assist in digestion, balance your blood sugar and help you feel more satiated. To learn more about the different meal types, textures and cravings please join me on Wednesday, April 19th @ 5 pm PST for a FREE class. Please email to sign up and receive the resources prior to class.

So, bring the potato back and spread some organic butter, ghee or avocado oil, herbs and spices on top for added flavor and fulfillment.

Taters & lots of love,

Heather Fleming, C.C.N.

P.S. Here is a video for a roasted veggie medley for you to incorporate into your healthy lifestyle.