Egg and bacon cups

Serves 12:

If you are looking for new breakfasts inspiration, these egg and bacon cups will have you smiling in no time


  • 12 slices of bacon (nitrate free if you can)
  • 12 eggs
  • Salt and pepper to taste


  1. Preheat the oven to 180°
  2. Flash fry the bacon, just untill it’s cooked not crispy (it won’t mould into the tray if it’s overcooked, besides it will crisp up in the oven😉)
  3. Line a muffin tray with the bacon slices
  4. Crack an egg in each cup
  5. Season with salt and pepper ( I added some garlic and chilli flakes)
  6. Bake for 35 minutes or till set

Break free from guilt from emotional eating

Break free from emotional eating

Experiencing guilt from Emotional Eating?

You’ve been having a rough month. You tell yourself “I’ll get through it”. But it sucks. Then a super rough day hits you and drains you of all your energy, while driving home, the craving for pizza sets in.

Now while pizza, in moderation, isn’t the worst thing for you, you just had to have a pizza, like the entire pizza. So you find yourself at the pizza place.

you tell yourself “I haven’t had a “cheat” day in forever” , “Its ok to splurge every now and then

You eye out the menu and your mouth just starts to water. Thin Crust … Bacon .. BBQ Sauce Pizza. That sounds amazing..

Your brain tells you “This will make you feel better”

And before you know it you are three quarters in and you start feeling guilt, but you keep eating because it’s making you feel better and besides “I’ve cheated already, I might as well get it out of my system, tomorrow I will be back on track”

Regret and guilt starts setting in and you think to yourself “Please for the love of God, somebody tell me how to stop. How do I stop feeling ashamed? How do I put away that guilt?”

Guilt can be very debilitating

The feeling of guilt is a compounded feeling to to what you are already experiencing. It is an emotional response that causes stress in the body which leads to poor digestion, indigestion and many health issues. I have asked some leading experts in the health and fitness industry on their advise on how to break free from guilt from emotional eating. I consulted with Health and fitness coaches, Minimalist Experts and nutrition and life coaches and they all shared their top answers on how to get you back up again when you stumble.

Amy Wotherspoon

As personal trainers and online coaches, we have a lot of experience with our clients admitting to emotional eating, or eating due to stress, guilt and/or boredom. It’s obvious that if you’re working towards weight loss goals, how this kind of behavior has the potential to limit your success. That’s why we encourage our clients to try to shift their focus from the binge eating incident to get back on track towards their goals right away. If you’ve given in to a moment of weakness, we don’t judge – we simply suggest you follow these steps afterwards:

  1. Don’t beat yourself up about it, it happens to everyone. But by allowing your mindset to enter a negative feedback loop, you’re only more likely to continue to make the same mistakes. If you admit that you messed up, but don’t hold a grudge, you’ll instill the mindset that it’s what happens over the long term that counts. We understand this is easier said than done, but practice makes perfect.
  2. Get back onto your meal plan the very next meal. Forget the whole, “my diet starts fresh tomorrow/on Monday/next week” – we want to see you back on track the same day. This means spending the rest of the day opting for high protein, low carb/sugar foods for the rest of the day to try to balance out your macronutrients and not making a bad situation worse.
  3. Put those calories to good use and be sure to hit the gym – hard. Rather than beat yourself up about it, you’ll feel better if you commit to an extra round of HIIT or cardio that week. This will allow some of those empty calories to be used as fuel and not set you back as far.

Amy is a personal trainer and an online coach you can find more information on her website and Instagram

Lucy Call

Whew, what a loaded topic! I have felt out of control with my eating and the unstoppable guilt and shame over it. After years of healing, I realized that emotional eating is not inherently bad; in fact, we are just trying to feel better in a way that has usually worked for us. The guilt over emotional eating is worse than the actual physical or emotional discomfort during the act or what may have caused it. The first step to getting over the guilt of emotional eating is to appreciate the fact that your body is simply sending you a message. I have found the following steps to be imperative in creating lasting change around emotional eating.

Are you simply eating enough throughout your day? If you are restricting your eating (physically, mentally, or both), your body will automatically start to override your willpower to get the fuel it needs to thrive. So work with your body! It is a beautiful being that needs food to function and allow you to live your passions. Don’t feel guilty for wanting food. Trust that you and your body know what will serve it best.

Investigate the underlying problem: how does your plate reflect what is going on in your life? This is so important to do in order to create long-lasting change. Figuring out why the emotional eating is happening in the first place is how to stop it before it starts. So allow yourself to eat what you want, and promise to show up for your future self by learning what you are truly craving. If it is comfort, rest, pleasure, or anything else, ask yourself what you can do outside of food to fulfill boost that area of your life.

Get out of the guilt routine and get into your body! I cannot stress this enough. Take a walk. Jump around. Practice EFT (Google it and it will change your life). When you are more connected to your body overall, the easier it is to tap into your hunger cues and determine physical cravings from emotional ones.

Lucy is a health coach who heals women’s relationship with body image and food. She teaches individuals to cultivate healthy habits, to tap into the flow of abundance, and feel amazing in their bodies and lives every single day. Lucy studies nutrition at college, where she is a part of the Campus Kitchens Project, an organization that fights food waste and hunger at the same time. You can find Lucy at any time cooking large meals with her family, singing at open mics, making green smoothies, biking by the James River, or playing with her cat, Murphy. You can find her on her website or Instagram

Ashlee Fazio

Guilt from emotional eating

Ashlee Fazio

The most powerful way to BREAK through the cage of guilt that surrounds emotional eating is to get in tune with ourselves! It is as simple (and as complicated) as that. The greatest part of my journey towards minimalism is the fact that I have gotten more in tune with myself: body, mind, and soul. Here are 3 ways that embracing simplicity in your life can help you get in tune with yourself to overcome emotional eating and stop feeling guilty now!

-With less distractions in our lives, it is much easier to listen to what our bodies are telling us. LISTENING TO YOUR BODY is going to change your relationship to food dramatically.

-Focusing more on utilizing simple ingredients in our cooking will make it more likely that the food we eat (even if we’re eating just because of stress, binge eating, etc.) will give us ENERGY and make us feel alive ALIVE rather than making us TIRED and making us feel GUILTY.

-Living a more minimalist life will give you more time and more money. More time to get in tune with yourself, more money to take care of yourself, less chances to feel guilty about binge eating a whole box of oreos.

Ashlee Fazio is a minimalist expert who shares the life-changing benefits of embracing a simple life. She shares advice, stories, and lessons from her journey on her blog at as well as on the Tiny Steps Toward Minimalism Facebook community. Feel like minimalism can help you get closer to the life that you want? Shoot her a message here to set up a FREE session and explore this!

Coach Shelly

As a Life and Wellness Coach for many years I have helped numerous clients tackle their emotional eating issues. This can be a confusing topic as many relate it to an eating disorder. The truth of the matter is, they are indeed very different. Emotional eating is something we typically do in the moment. The moment of sadness, loneliness, stress, worry, confusion, boredom, etc and yes, even joy. As humans we live through our emotions daily so, for many this can be very difficult to control. When we eat to fill a “void” we may be experiencing, we usually reach for those so called “comfort foods”. Foods that are high sugar, high fat, and processed. Why do we do this? Well, it starts in our brains. Our brains are always looking for those endorphins that bring us “comfort” or “pleasure”, that high so to speak. These foods can eventually destroy our health both mentally and physically.

After we indulge in these comfort foods, the most crucial emotion comes to the surface. That emotion is GUILT. We soon feel guilty for eating or binging. We mentally beat ourselves up for doing so and in return, we feel sad, empty, and shameful. Well, that’s how the vicious cycle begins and can continue unless you get the proper help and guidance you need. Guilt is one of the hardest things to deal with because that guilty feeling or emotion is felt after you have done something you know is “wrong”. We punish ourselves mentally and then the cycle starts all over again. In closing, let me say that acknowledgement is power! Learning to acknowledge what is happening and creating a new way of dealing with it, can help you regain your power and your health.

Coach Shelley is a life and wellness coach and you can find out more of on her Facebook page

Laurence Annez Health & Wellness

Laurence Annez, guilt from emotional eating
Laurence Annez

Lose the restrictions:

After analyzing my 2 year path of emotional and disordered eating, I realized that what triggered my own disordered eating patterns was being diagnosed with food sensitivities. Of course there were underlying emotional issues that were also linked but this seemed to be the trigger. This deprivation had often left me feeling isolated and left out. And the unresolved emotional issues manifested through this deprivation. I developed an unhealthy relationship with food, labelling foods as “good” or “bad” and this is when my orthorexia hit full throttle. When you start to make too many restrictions you end up wanting those off limit foods more than ever before, because they are forbidden. We always want what we can’t have, don’t we?
Every time I would binge, on “good” or “bad” foods, I immediately started making up new rules and restricting my eating choices for the next day. I would feel terrible and wallow in my misery until night, and the next day it would start all over again.
It was only when I started to loosen up around food and let my rules go, that things started to change.
Now, apart from my food sensitivities, I eat what I want when I want and I feel less tempted to binge. When you no longer view foods “off limits” it becomes easier to resist. You may not even want it at all anymore.
I choose to nourish myself with healthy whole foods that my body responds well to because I want to look and feel my best. And if I want a piece of that cake, I’ll have it, and then get on with my life.
Try loosening up around food and letting go of restrictions and see how your relationship with food starts to shift.


Journaling has been a game changer for me. I journal everyday now as a morning and night routine. I write down my feelings, thoughts, how my day went, my goals, gratitude, things I love about myself, etc. This has helped me vocalize my feelings and appreciate what I am and what I have.
Journaling is a great way to express yourself, as emotional eaters are often very secretive and keep things to themselves. This also helps to identify some underlying causes of your emotional eating patterns.
Focus on positive things and practice self love by listing all the great things about yourself.
Buy yourself a nice journal and make a routine of regularly expressing any thoughts that come up. If there is negativity try to replace it with something positive. Write down 5 things you are grateful for, 5 things you love about yourself, and 5 goals that you want to accomplish. And do it everyday.


I resisted seeing a therapist for so long but it was also something that I wanted and needed to do for years and years. Of course my unresolved emotional issues resurfaced through food and emotional eating. After 2 years I decided enough was enough. I called a therapist who was specialized in emotional eating disorders and started talking to her regularly. This was the first time I ever talked about my issues openly and without restraint. It felt like a huge weight had been lifted off my chest, as I finally had the courage to speak my truth, openly and fully.
A counsellor or therapist can help you by visiting the issues that you have concealed and talking about them out loud. They can help you voice your concerns and find solutions to them. Finding support is a critical step in healing. There is no shame in reaching out for help, in fact it is a courageous act. Humans tend to think that in order to be strong, they need to do everything by themselves but this is far from the truth. A counsellor knows what you are going through and can help you find relief by resolving the underlying root cause of your emotional eating and guiding you every step of the way. There is always support and there is always help.

Laurence is a certified holistic nutritionist based in Vancouver, Canada. She helps her clients from all over the world reach their health goals, rediscover the joys of food, and how to properly fuel their bodies to feel their very best. You can find more on Laurence’s journey on her website , Facebook and Instagram

Fabiana Simões

Using food for comfort, to feel better, and to cope with emotions we’re not ready to tackle isn’t a problem on its own. It’s a natural coping mechanism that almost all of us use at one point or another. Emotional eating turns into a problem when we make it a habit. That’s what gets us stuck because it basically stops us from discovering other ways to find comfort and connection.

When emotional eating becomes a habit, it runs on autopilot. That’s why your first step needs to be mindfulness of your triggers! One of my favorite ways to bring some attention to your feelings is the HALT technique. HALT stands for Hungry, Angry/Anxious, Lonely, and Tired. Whenever you feel the compulsion to eat, pause for a minute, and ask yourself where in HALT you stand.

There are two big wins in this: 1) interrupting the automated emotional eating cycle, and 2) noticing and naming your feelings (even if you’re not quite ready to face them right away). Give this a try and get to know your emotions a little better! That’s step one in your journey to making peace with food!

Fabiana Simões is a Health Coach helping professional ladies take charge of their health and eating. Her passion is seeing driven women break free from diets, empowered by foods, and energized to chase their goals. You can find out more on her website

Tanessa Shears

We are 100% responsible for how we feel because all of our feelings are created by the thoughts we choose to think. Learning that a simple sentence in our brain can change the way we feel about ourselves, our circumstances and how or what we choose to eat removes the option of becoming a victim to food. Take a moment – what were the sentences running through your mind when you last experienced food guilt?

All of our feelings are created by the thoughts we choose to think. Learning that a simple sentence in our brain can change the way we feel about ourselves, our circumstances and how or what we choose to eat removes the option of becoming a victim to food. Take a moment – what were the sentences running through your mind when you last experienced food guilt?

This is how you choose to take back control. You choose a different thought. Yes, you might have been overwhelmed and ate a box of cookies, and yes you might have felt devastated, angry or embarrassed and ate until you felt nauseous. The suffering that comes after is optional. What might a better thought be that will SERVE you in actually changing your behavior?

Try these on, and see how they feel: “I am capable of making a different choice next time.” “I have a body that needs my attention.” “I can handle this.” “I am stronger than my cravings.” These generate feelings of motivation, positivity and encouragement. Refuse to suffer, choose a better thought and take control of the feelings that come with it.

Tanessa is a weight loss coach for working professional women. She teaches women the tools & strategies to reach their natural weight, feel confident in their bodies and stop overeating – permanently. You can find more information on her website or you can join her community

If you are an emotional eater and would like some additional support, join our Facebook group where we share strategies on how to break free from emotional eating and reach your happy weight. Join our community here

3 Ingredient Nice Cream (1)

A delicious and refreshing treat and it contains only wholefoods.

Serves: 2

Time: 5 min


  • 1 frozen banana
  • 1/2 can coconut milk
  • 1/3 wholenuts (or any not you like)


  1. Place all the ingredients in a blender and blend until smooth
  2. Serve immediately
  3. Enjoy 🍧

Toppings: (optional)

  • Cocoa nibs
  • Cashew nuts (any nuts you like)
  • Coconut chips
  • Sliced fruit
  • 80% dark chocolate

Emotional eating: How to stop using food to numb your feelings

The cellphone charger performs a very important function. It charges your phone so it can have power so you can be in contact with your loved ones and to check your latest Facebook feeds. Without the charger your phone will run out of battery life and we will be lost. This is the only function of the phone charger.

Food is essential for our bodies to function, without it our bodies will shut down

Now I’m sure you are wondering what this has to do with emotional eating. Just bear with me and I will explain.

Food provides your body with nutrients not comfort

Like the phone charger food provides our bodies with the essential nutrients for our body to function. It provides us with energy so that our organs can perform their essential functions and keep us alive. Without food our bodies will shut down. This is foods only function.

The phone charger does not provide your phone with hugs, or cumfort and it certainly does not relieve its stress stress levels. The same counts for food. Food is only there to nourish your body it does not take away what you are feeling.

It might distract you for a couple of minutes but it does not take away your feelings.

Avoiding emotions by eating comfort food

Using comfort food to avoid something else

If you are eating when you are not physically hungry, you are using food to avoid something else. Maybe it’s stress, loneliness, boredom. The problem with this distraction is that it’s only a distraction.

Once you have eaten your “go to” comfort food, the issue will still be there. And if you are anything like me, you add guilt to the pity party too. So now you have guild and your original problem to deal with.

Next time you are craving something specific and your body is not physically hungry take the following steps to try and avoid the regretful avoidance technique.

  • Take note when this is happening.

The best way to identify this is to write down when you start the craving. If you have already reached for your comfort ice cream then just document when the urge to eat without hunger came on and when you acted on it. Try and write down the inner dialogue going on in your head. You will probably be having a good battle between your mind and will.

  • Try to identify what you are trying to avoid

Once you are aware of when this is happening try and figure out what you are trying to avoid.

  • Process your feeling

If you have identified this feeling try and sit with it. Do nothing else just sit and process. It takes about 90 seconds for a feeling to pass and you will find that the craving has gone along with it.

Emotional eating support group

Emotional Eating support

If you are an emotional eater and would like some additional support, join our Facebook group where we share strategies on how to break free from emotional eating and reach your happy weight. Join our community here

Sauteed kale

June 29, 2020

Serves 4:

Time 15:


  • 1 Tbs coconut oil
  • 1 Brown Onion
  • 1 bunch kale
  • 1/2 cup chicken stock
  • Chilli flakes
  • Garlic flakes


  1. Remove the stems from the kale.
  2. Chop and wash the kale.
  3. Heat the coconut oil in a large frying pan and fry the onions.
  4. Add the chilli and garlic flakes.
  5. Add the kale and chicken stock.
  6. Cook untill the kale is wilted.

Butternut and broccoli salad

Low carb, paleo and primal friendly, Wholefood.

Serves: 4


  • 1/2 Butternut
  • 1 Tbs coconut oil
  • 1 cup peas
  • 1 cup broccoli
  • 1 Tsp cumin
  • Smoky pepitas


  1. Dice the butternut into bite sized chunks
  2. Heat the coconut oil in a large frying
  3. Coat the butternut with the cumin and fry untill the butternut is almost cooked
  4. Deglaze the pan with a little water
  5. Add the broccoli and peas and stir fry untill everything is cooked
  6. Top with the Smoky pepitas

3 Ways to set realistic weight loss goals

The festive season has seen us through many late nights of working to get things done and not to mention all the social gatherings that have created careless and mindless eating after too many wines. Something has to change, your clothes are feeling tight and you are sure that your love handles have grown love handles. Where to go from here?

realistic weight loss goals, fat loss, How to lose weight

Beat festive weight gain with setting achievable goals

The best starting point is to get a goal, a tangible result that you can achieve and that will make you feel more comfortable in your clothes and ready to take on new challenges.

  1. Think short term 

The most important thing to remember when setting your goal is that it should be achievable. Breaking your goal into smaller milestones that you can achieve will keep you focused and motivated. Instead of looking at the end goal or figure that you would like to see on the scale, set smaller bit sized goals that you know you can achieve. Not only will you see greater results but it will keep you going

2. Pick a nutrition strategy that you can maintain 

Nutrition for weight loss, How to set weight loss goals

Pick a nutrition strategy that will work for you

If you start off with the latest lemon juice cleanse and you try to maintain that for the duration of the cleanse you are bound to become too hungry and temptation will be to be to great. Instead ask yourself “Can I maintain this way of eating for life?” If the answer is “no” then you need to find something that is more realistic and easy to follow and not too restrictive. The internet is full of ideas on eating whole foods where you don’t have to exclude any food groups from your diet. You will also find many healthy recipes on my blog

3. Make sure to track your progress 

Weight loss goals, How to lose weight

Track your progress and stay motivated

Track your progress weekly and here I don’t mean the number on the scale, take a weekly selfie or measure your hip circumference, you can even try on some of your old jeans that used to fit before maybe you even have some new fitness gains. It’s important to keep celebrating your successes no matter how small. 

If you are serious about losing weight this year and you would like some extra motivation and a step by step guide on setting your weight loss goals, then join me in my Crush your health goals challenge starting early January. We will give you plenty of tips and strategies and we will help you stay accountable so you can crush your goals. Sign up here