Write your self-compassion manifesto

How to Write Your Self-compassion Manifesto

There’s a big problem we need to address before you take your next trip down the self-help aisle…

even though we want to like ourselves more…
even when we believe ‘self-compassion’ is the best way to finally enjoy our bodies for good…
even though we have a feeling that beating ourselves up isn’t helping us like food and sex any more…

…we have been trained to be self-critical on such a base level, that we are brainwashed.

We believe, underneath all the positive affirmations and mantras, if we stop beating ourselves up, we will get lazy, complacent, and that we’ll never advance, improve, drop the pounds, or “get better.”

We hang on to our self-criticism. It’s like we are in an abusive relationship with ourselves.

Our sub-conscious thought is that we still have to restrict and deprive ourselves, muscle through, strain, and toil to find happiness and achievement.

I had the honor to coach a woman I truly respect and admire recently…

I’ll call her Janice.

We got on the phone, her in LA, me in Brooklyn, and talked about her desires to create a work-life balance that really honored her mission to run a great company, while at the same time preserving precious time with her daughter and creative time for her own passion projects.

Janice was also struggling with mind chatter that went like this:
I’m in this high-powered role, making good money, but I feel like people are looking at my body because I have a good 15 pounds to lose, and I’m not as young as I used to be, and all these young female execs are hungry and hotter than me, and my sex-life is on the rocks even though I WANT my sex life to be what it used to be, and WHY do they order cookies for every meeting, when am I going to get the trainer with all these meetings on my schedule, and can I get home in time to make a healthy dinner for my daughter and not get distracted by work email so I can actually BE THERE for her childhood?!!! I need to stop eating so much…I wish I had a cocktail right now…

She had come to me to try to end the destructive cycle of if I work harder and put more restrictions on myself then I’ll finally be happy and good enough to deserve pleasure…

My insights for Janice were totally counter to what she thought she needed:

Beating yourself up, restricting your pleasure in life, is like throwing yourself into a cage match with wild animals: your mind and biochemical responses are so stressed that your body is essentially trying to escape the stress by escaping YOURSELF, which is impossible, or to fix the stressed body through suppressing it, which is self-destructive, or you end up avoiding the feelings with food, or other counter-productive actions.

Self-compassion, honey. That’s what you need in this transformation process.

“I hear ’self-compassion,’ but I really believe that if I relax into acting that way, I’ll lose control, gain even more weight, lose my drive, and become a total slug.” Janice was on the edge of a breakthrough…

But here’s the truth:
beating yourself up will never get you a loving, happy relationship with your body…

Beating yourself up blinds you from seeing the truth behind your cravings, and keeps you in a war with what your body is telling you.

Janice confused self-indulgence with self-compassion.

Self-indulgence is what we do to numb our emotional pain and stress, rather than see, feel, and complete the cycle of stress through self-care. (This is where emotional eating, emotional shopping, and other habits come into play)

Self-compassion is taking a deep breath, stepping back, taking the judgment out of your situation, and being patient with yourself through the process of healing and taking a break to align your desires with your life. It gives you the peace you need to choose a new way to manage and honor your cravings.

I gave her an assignment, and I want you to do this too:

Write Your Self-Compassion Manifesto

How to Write Your Self-compassion Manifesto

1. Get comfy with a cup of tea, and preferably a kitten and a cup of tea. (kitten optional)

2. Write an honest description of the situation you’re beating yourself up about. You could be lecturing yourself about work and career path, ranting in your mind about your weight and eating habits, or condemning yourself for your sexual desires and body image. Or all of the above! Include the mental chatter and “bitch brain” criticism word for word…

3. Now write the name of a dear loved-one at the top of the page.

4. Get another fresh page, and imagine this person, who you love so much, and that they are describing this same problem to you. S/he has come to you for help, and you are listening with a full, empathic heart. You give her your best, loving advice. Write what you would tell her as if you were in your best, calm, strongest place. Tell her what she needs to hear.

5. Reread what you wrote to her. This is for you.

Self-compassion is a habit.

It’s a series of actions and awareness practices that helps you to relax (thereby calming your mind and biochemistry), get clear (which helps you define your vision, desires, and mission), and most importantly…
…self-compassion is a tool that helps you enjoy more moments in your body, ever day of your life.

Once you write your self-compassion manifesto, I want to hear from you below in the comments!

Where can you have more compassion for yourself?
What did you feel shift as you wrote and re-read what you said to your “best friend?”
How do you view self-compassion differently now?


Inspiration from: Come As You Are, Emily Nagoski, Ph.D., Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind, Kristin Neff


Have a friend who would LOVE a way to honor her body and her cravings? Share the “What to do when you have a craving” chart! Just copy this link and email it to her… http://bit.ly/cravechart

Building A Better Female Leader: Alex’s Talk from Inbound, Boston 9/15



Thanks. I was just telling everyone that I totally scrapped my talk, and this is the only slide that I’m going to be using. Yes! I like that I … I think of myself as the nice, juicy filling in between Brené Brown and Amy Schumer. While I’m going to be energetically speaking to the women in the audience, I am also speaking to and for the men in the audience. I love men. I have my man in the audience. Bob, my fiancé is here.

I want to talk about why women in leadership as an idea is important. What the problems are for more of us getting into leadership. How we can honor the feminine. I’m going to take you through some exercises, so you might want to put your stuff down. It’ll only take a minute for us to get to that point, but you’re going to be standing up, I warn you.

I was a professional vegan for quite a long time. Towards the beginning of my professional vegan-ism, which by the way, was the right choice. My body needed it. It healed me. It was fantastic. Then at the beginning of this adventure into food and healing, I met this guy … I picked him up in a bar, I’ll be honest. We fell in love, and we ended up making a movie together called Super Size Me. Did anybody see Super Size Me? Okay.

I was the vegan chef girlfriend in the background rolling her eyes as my then boyfriend ate nothing but McDonald’s for a month, and got very very sick. That movie allowed us … It was like lightening in a bottle. We went on Oprah. We went to the Oscars. It was fantastic. I became professionally vegan, and wrote 3 vegan cook books, and had this brand as a vegan expert. Work great for me in my mid 20s. Then I got to my mid 30s.

I don’t know if anybody told you this, but your body changes as you get older. I was also going through a divorce from said co-creator of Super Size Me. Had a little boy. A lot of stress. My body started to fall apart again. So this diet that had helped me in my mid 20s was now not working so well. My hormones were a disaster. I was exhausted, I was anemic, and I started craving meat. Yay! (laughs) Yes. We’ll have bacon later.

In marketing, I believe they call what happened next a “Shit Show.” Where I had to thank God for Brené Brown’s book Daring Greatly. t was literally my bible as I was going through this struggle, trying to come to terms with the fact that I was now secretly eating meat, and hocking my 3 vegan cook books. What I began to realize was that what I was hiding was a lot of food shame and body shame, that what I needed as a human being had changed, and that didn’t make me a bad person. I had to learn to listen to my body. This is where this whole next 8 minutes is going.

When we listen to our bodies, whether you’re male or female, or somewhere in between, or outside of, it doesn’t matter. Your body is what makes you you. When I talk about women in leadership, we have to address the weird gorilla elephant in the room. We’re talking about physical and chemical differences. Yes, the female body is what makes female leadership different, and sometimes complicated. We have to learn how to honor that, and listen to it.

I’m going to ask you all to stand up. As I talk with you, I want you all to do what I call the “Wonder Woman Pose.” The reason why we’re doing this … It works for men and for women. You just want your chest a little bit out, and your head a little bit raised. We’re going to do this for about 2 minutes. Why we’re doing this is because this is actually raising your testosterone. For women, that’s especially powerful. There’s a whole Ted Talk on this. I did not invent this, but I use it and I share it, with women especially.

When we’re in a leadership role, or trying to step into leadership, we have trouble with the balance between competence and confidence. We’re very competent. We know what we’re talking about. We’re smart, we’re skilled, we have tools, we have experience, but we don’t feel confident enough to interrupt. To say our opinion. To lead the charge. I recommend doing this “Wonder Woman” “Super Hero” pose, for a couple of minute before every meeting, before every tough conversation.

Skip directly to chapter 8 in my book, Women, Food, and Desire to talk more about this. It also helps with the female libido. Which I also believe is a very powerful aspect of being a female leader. It’s really acknowledging and honoring all aspects of who you are. All right, we’ve just hit 2 minutes. Perfect. Sit down. I wish I could do a spit test and show you all, and test your testosterone levels, and show you how powerful that was. Do that before you have your next meeting, before you have your next big conversation. You’re going to stand up again in a minute, so don’t get your notes out.

What was challenging for me changing my brand in full view of the world, saying, “Hey guys, I’m no longer vegan.” and watching half of my newsletter list unsubscribe, and having thousands of people flame me online. Lots, and lots, and lots, and lots, and lots of negative comments. Death threats, because I was now eating meat to help heal my physical imbalances.

It’s very challenging for us to be authentic when, as women, our number 1 secret shame, as Brené Brown pointed out yesterday, is body and appearance shame. This helps up ameliorate that a little bit. But how do we begin to actually listen to our bodies, and feel that authenticity, as Bruno was so beautifully pointing out. How do we listen? How do we be authentic? How do you hear this inside what’s going on, when we women, one of our strengths is also our Achilles heel?

We’re so good at figuring out what everybody else needs. We are psychic … Well, we think we’re psychic. Sometimes we are, and sometimes we’re just mind reading and going crazy places, but we read the energy of a room so well. We know what other people need before they know it themselves, but all of that gets in the way of us hearing our own truth. I want to take you through another exercise. Go ahead and stand up again.

We’re going a little bit more saucy. I want you to put your hands on your hips. We’re just going to do a little figure 8 with your hips. This is just loosening up this part of your body. I know, you guys are having to turn sideways. I appreciate you playing al- It’s okay. You’re doing great. Looks good. We tend to hold a lot of tension right here. We suck it in, we don’t want anything flapping over the side of anywhere. But there’s so much happening in here, especially in the female body. It’s your digestive system. It’s your emotional brain. Your gut brain has as many neurotransmitters as the brain in your head does.

When we are tight there, when we have this scourge of digestive issues … IBS, gluten intolerance, leaky gut … We have so much stress here, we need to start loosening this part of our body up, and stop hating and holding in our physical self so much. Helping to loosen up that physical shame that Brené Brown was talking about, it really takes getting into your body. All right, go ahead and sit down again. Thank you for playing along.

How can we consistently check in with ourselves, check in with our bodies? Listening to our cravings might actually be one avenue into it. That’s what I go into further into this … Again, Women, Food, and Desire, it’s the book, it’s in the book store, go get it, it’s awesome. There you go. Listening to our bodies is actually done by listening to your cravings. What does your body want?

Brené talks about this again in her new book, Rising Strong. I feel like I’m hocking her book more than I am mine. That’s okay. She talks about learning to sit with your emotions. Sit with your physical self. As a way of being authentic. How do you do that? How do you sit with and listen to … I’ve tried meditation. Believe me, I’m not that good at it. Sitting in silence just makes me crazy, but I can listen to what my body is asking for. That’s why I take people through a lot of physical exercises, and I talk about play and pleasure a lot.

We humans learn when we play. When we take the judgement out of it, it’s about having fun and being engaged, and seeing what happens next. It’s like one big improv class. When you can be physically in your body, and listen to yourself, loosen up your gut a bit, and really hear what your physical self is saying. A gut feeling about someone, nervous knots about something, butterflies in your stomach. That’s all information. That’s all ways that your body is talking to you. Again, the feminine in leadership has been downplayed. Emotion in leadership, listening to yourself, which is your body, has been downplayed and set aside.

I think that it’s time that we start listening more to that, and honoring our cravings, and following our desires. Even if it’s for chocolate. Even if it’s for the mocha frappa-latta-chino at 3:00 every day. Whatever it is that you want, get curious. Ask, “What is my body wanting right now? Am I having an emotion? Am I nervous?” There seems to be no place for that in business, in marketing. But marketing is about story, right? It’s about authenticity. We have to be able to do that for ourselves first, if we’re going to be able to do that for the company, or the product that we represent.

I think as marketers, as sales people, it’s our responsibility to be solid in ourselves, and honor what it is that we need, so that we can honestly come to someone and say, “This is what I believe. This is what I want. Do you want to engage with me about this?” And they believe you when you’ve done that work … When you’ve done that inquiry. You’re way more attractive and interesting to be with and talk with, and develop a relationship with when you have that confidence … When you have that play and sass in your energy. People respond to it. I’m so glad to have had a chance to talk with you all. Thank you so much.

Want to eat less sugar? Science says: make life sweeter [Gluten-Free Sweet Potato Biscuit Recipe]

Gluten-free sweet potato biscuits

Gluten-free sweet potato biscuits

This weekend was so sweet…

…I met a new ginger kitten our family will (finger’s crossed) adopt next weekend…

(pictures to come!!)

…we hosted 3 other families for brunch, our favorite meal to prepare and share…

(brand new Sweet Potato Biscuit Recipe below)

make life sweeter - healthy brunch recipes

…my son and I went roller skating in the park…

…and I discovered this awesome science story on NPR, which proves that the happier you are, the sweeter foods taste.

Here’s the basic science:

When you’re happy because something good happens, food with a slightly sour or bitter flavor taste better.

When you’re unhappy, “healthier” foods (maybe slightly bitter greens, other healthy vegetables, milder tasting foods) are more unappealing, as sweeter, fattier foods remain pleasurable.

Your taste buds and tongue contain a high number of serotonin receptors. Serotonin, a neurotransmitter, “is linked with happiness and mood.”

So when we feel stressed or disappointed and crave ice cream, don’t blame your willpower, your neurotransmitters and taste buds are partially to blame as well.

This is why brunch is a happy tradition in our home.

Every month we invite as many people as can fit in our Brooklyn apartment, cook up a storm, and enjoy a 3+ hour meal with good friends, conversation, and good food.

The sweetness of the meal is in the people, not just in the food.

Making every meal, not just big brunches or holiday dinners, sweet is a high priority for me.

I would rather get up early so that breakfast can be relaxed, sitting at the table with my family,

than rushed and eaten on the run.

It just doesn’t feel good.

Life can be stressful enough – make each meal sweeter:

  • fresh flowers
  • real cloth napkins
  • candles lit, even at breakfast
  • nice music
  • cleaned off table
  • no computer or cell phone present

When you take the time to make each meal an experience, a joyful occasion, it tastes better.

Some of my clients or Cravings Cleanse + Mindset Makeover (Next CCMM starts 10/7/15!!) members struggle with taking the time to eat their meals in a calm, pretty way. But it’s worth it. Your digestion, metabolism, and yes, your taste buds change when you are in a relaxed, joyful state of being.

Gluten-free Sweet Potato Biscuits

Makes 12-14


  • 1/2 cup unsweetened almond or coconut milk
  • 1/4 cup apple cider
  • 2 teaspoons apple cider vinegar
  • 2 cups Bob’s Red Mill All-Purpose Gluten Free Flour
  • 3 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon turmeric (for a gorgeous golden color!)
  • 2 tablespoons natural cane sugar (original recipe called for 4!! So not necessary with sweet potatoes…)
  • 1/2 teaspoon salt
  • 5 tablespoons butter or frozen coconut oil
  • 1 egg
  • 1 cup cooked, peeled, mashed sweet potato, cooled

Gluten-Free Sweet Potato Biscuits


  1. Preheat oven to 450F.
  2. Line a baking sheet with parchment paper.
  3. Combine milk, apple cider, and apple cider vinegar; set aside.
  4. In a medium mixing bowl combine flour, baking powder, baking soda, cinnamon, cayenne, turmeric, sugar, and salt. Whisk until blended and set aside.
  5. Cut in butter or coconut oil until mixture resembles coarse crumbs.
  6. In a separate mixing bowl combine egg, milk mixture, and sweet potato, stirring well until mixed. Add this to the dry ingredients and stir until just combined. Do not over mix, or you’ll lose the nice fluffy texture.
  7. Scoop 1/4 cups of dough onto the prepared pan, about 2 inches apart.
  8. Bake for 12-15 minutes, or until edges are lightly browned.
  9. Serve warm with honey. MMMMMmmmm….

2 Body Myths That Keep You From Feeling Free In Your Body

“I want to feel free.”

You’ve told me this again and again, in podcast questions, comments, conversations…

This desire, this craving, for freedom is very real, very powerful, and very human.

To be free means:

  • not under the control or power of another
  • able to act as one wishes
  • no longer confined or imprisoned
  • released and relaxed

We crave Freedom-

When we women finally feel free in our bodies,

our power, confidence, and abilities grow.

We can move mountains, write manifestos, and create movements.

In short, we can change the world.

But there are 2 old myths that are keeping us from that state of freedom we crave.

And once we see them, question them, they dissolve and we are free from them:

Myth #1: When you “get your body back” you’ll be able to be happy

Myth #2: You lost something valuable when you lost your virginity

These two myths have kept us afraid in and of our bodies, and chained to old ways of thinking, rather than free.

Myth #1:  

There’s no need to “get your body back.” You have a body and never lost it.

You may have had kids, survived physical trauma, grown older and wiser, and so your body has changed, but you never lost your body. She’s still with you.

When you’re in a constant state of body-hate and body-shame, your current body feels your hatred, and feels the stress.  This results in disrupted hormones, lower libido, high cortisol, and lower metabolism.

In short, this myth of a “lost body” is keeping us stuck in our current state, and makes it very hard to heal our biology in order to get back to a place of good energy, balanced hormones, and, well, freedom.

There are ways of living, what I call “heart habits” in my book Women, Food, And Desire, that help you feel into your body, appreciate “her,” and trust her messages (AKA intuition/cravings)…

Nature walks, dancing, yoga, roller skating, or any kind of joyful movement can help you appreciate your body as you move into your next phase of well-being.

Joyful movement is any way of moving that feels fun, loosens up your joints, uses your muscles, raises your heart rate…and fills your soul and heart with appreciation for your body.

This “lost body” myth overlaps with another older, more insidious myth that effects us women in deep ways.

Myth #2: 

The fear of “losing our virginity.”

You may not have thought about this idea for a long time, but remember back to what it was like as a young woman?

I remember in high school when my girlfriends and I were as worried about weight gain as we were about “losing our virginity.”

Who would be first? Who would be last?

Who were the other girls we knew who had already “lost it?”

“Losing your virginity” is an old, yet powerful idea that is keeping us women afraid of our bodies. Again, you didn’t “lose it” – you had sex or made love for the first time.

But we were/are still afraid of the stigma attached to sex, and our desires for it.

Losing your virginity means as little about your value as a person as the number on the scale…

Yet these two things are used by society, friends, family, and our own brains to brand us as “good” or “bad.”

Since sex was so loaded with danger, food became “safe sex.” Food become the safest way to indulge in our need for pleasure, when what we really desire is good clean physical intimacy.

In order for us women to feel ownership, agency, love, and true self-worth,

we must become aware of these myths, notice when they pop up in our relationship with ourselves and other women, and notice how they effect our self-esteem.

It’s not some thing that has to define who you are, it’s just sex.

Or weight.

Or food.

Or pleasure.

When we women finally see sex and food for what they really are, we can appreciate them both for what they are, and not define ourselves by them.

When we stop judging and defining ourselves by our food and our pleasures,

we can truly be free.

3 ways to grow your intuition, heal your gut + listen to your body better

In this final of three parts on how to listen to your body and grow your intuition,

Today’s exercise is a guided meditation I’ve recorded that you can listen to in order to feel what your body is saying on an even deeper level:

Body Love Meditation

I recommend that you set aside 15 minutes to close your eyes in a quiet place, listen to this without interruption, and experience what a loving connection with your body can be like.

For part 2 of this series, the YES/NO exercise, go here:
Yes/No Exercise

Click here to order your special gluten-free certified probiotics
to help you repopulate and heal your gut with the right microflora necessary for intestinal health.

certified gluten-free!

3 steps to trust your body + grow your intuition. Step 2: Yes/No Exercise

When I talk about “listening to your cravings” or “following your desires” you might think I’m a little out there…

…but I truly believe, and have experienced first hand, that when you listen to your body, and follow what you “hear” or feel, you treat yourself better, feel more empowered, aligned, and trust yourself more.Honoring your cravings is akin to listening to your intuition.

These are all messages from your body, your soul, your higher power, whatever you believe in, that are pulling you towards a stronger place in life.So I’ve created this 3 part series to help you focus on how to grow your intuition, as the benefits are the same as listening to your cravings…You will have a stronger connection with, and love for, your body.And your gut is the place to start, as I detailed in part one of this series.

Order your gluten-free probiotics here for gut healing:

Intuition gets stronger with practice, once your gut is healed.
Because the health of your gut plays such a strong part in your ability to hear your body’s intuition,
healing the gut, as I shared yesterday, is the first step in strengthening your intuition.

Gut-level mastery is born from consistent awareness and action taken upon that awareness.
The more you listen to your gut, act based on what you’ve heard, and practice, the stronger your sense of self becomes.

You will free and doubt your body less because you are listening to, and trusting her.

Today’s lesson on how to grow your intuition: Yes/No exercise

download your Intuition E-Guide here: 

grow your intuition

1. Close your eyes and feel what a YES feels like.

Think of your FAVORITE person, place, or memory.
Really envision them, or the moment that you love.

Now ask your body: Is this one of the best people or place in my life?
(this should elicit a YES response from your body)

Now write down what you felt in your body when it “said” YES to you:

Perhaps you feel a warm surge in your tummy, a rush of tingles through your chest, heat in your head,
or shivers down your thighs.

This is one way your body tells you that something is good, or to say YES to something.

2. Close your eyes and feel what a NO feels like.

Think of an injustice in the world, something that you would change if you could.
A moment or event that made you angry or incensed.

Now ask your body: Can I stand for this in the world?
(this should elicit a NO response from your body)

Now write down what you felt in your body when it “said” NO to you.

Maybe you felt a sinking feeling in your gut, a wave of prickles through your chest, heat in your throat,
or pain somewhere.

This is one way your body tells you something is wrong, or how it says NO to something.

As you can see, or maybe you felt this too, your gut is often involved with these Yes/No questions.
Your gut is a part of your intuitive system, and when it is healthy, happy and moving properly,
(as opposed to bloated, constipated, or pained) it will more clearly be your intuitive guide.

Today, I invite you to practice asking YES/NO questions and hearing your body’s response:
will the left-hand elevator come before the right-hand elevator?
Am I going to arrive at the restaurant before my friend?
Do I have time to catch my train even though it looks like I might miss it?

Ask these questions through the day, and notice what your body tells you.
As this may be the first time you’ve narrowed your focus onto your intuition, it might feel clunky at first.
But be assured: the more you ask and listen, the sharper your skills at hearing what your body is telling you becomes.

Be sure to order my favorite gluten-free certified probiotics this week,
to help you repopulate and heal your gut with the right microflora necessary for intestinal health and stronger intuition.

In the comments below, share your YES/No experience and what you discover as you begin to test and listen to your “gut brain!”

3 steps to trust your body + grow your intuition. Step 1: Heal your gut.

“At times you have to leave the city of

Wouldn’t it be great to hear and trust your body all the time? To feel like you’re on the same team?

When we love and trust our bodies, listen to our feelings, instincts, pangs, and whispers…
…both physical, and emotional…
…we get strong.

We shine.

We stop saying yes to things we don’t want, and start taking powerful action in ways that serve
ourselves and the world.

This is a 3-part series on how to trust your body and grow your intuition.


I have been asking and listening to what you want…
You want to feel free, peaceful, and strong in (and about) your body.

And this is such a beautiful path into a happy and healthy life:

When you trust your body and follow your intuition, you feel stronger about yourself,
and it’s the first step to reclaiming your body.

Today is Step #1:
Heal Your Gut, So You Can Better Hear What It’s Saying

Your gut (digestion, stomach, intestines) literally feeds your gut feelings and intuition.
Butterflies in your stomach, nervous knots, and a “gut feeling” are all signs from your
“second brain” to tune in and pay attention.

Gut feelings are like cravings: they are just messages we can choose to hear and take powerful action on.

But we don’t.

We have been trained, told, and scolded into NOT paying attention to our guts.
And when we are out of touch with our intuition we become paralyzed.
Making decisions becomes horrible and tedious.
We end up doing endless complicated analysis, factoring in every possible aspect,
and it takes us days to make up our minds.

And even when we do make a choice, we second guess ourselves.
It’s exhausting!

It’s hard to listen to your intuition:
1. The current medical establishment has told you your concerns are wrong, you worry too much, and we women are woefully undereducated about our bodies
2. Society tells us we are “too emotional” “worry too much” and just too ____. That means we stop listening to our bodies and intuition shuts down.
3. Our health gets compromised with low energy, gut health impairment, hormonal upset, and a poor diet of inflammatory foods which leave us:
– in constant pain + discomfort…and unable to hear our intuition/gut
– bloated, constipated, and carrying the “spare tire” of stress fat that makes us hate our bodies…and unable to hear our body and intuition/gut.

So this week, I’ll focus three emails (and Friday’s podcast) on how to listen to your body, and strengthen and grow your intuition.

Today is Step #1:
Heal your gut.

Your gut-brain is your intuitive brain and emotional brain, and contains almost as many neurotransmitters as your head-brain.
Your gut is responsible for most of the serotonin production in your body, a neurotransmitter important to balanced mood, sexual desire and function, appetite, sleep, memory and learning.

If you have a history of gut troubles like IBS, bloating, constipation, diarrhea, pain, or food sensitivities, healing your gut is important for your health and strengthening your intuition.

  1. Stop eating the Toxic 6 for 1 week: corn, soy, gluten, dairy, sugar, and caffeine

    1. These foods are highly inflammatory and impair digestion, and cause leaky gut syndrome in many people.
    2. When you remove these foods the inflamed tissues can repair and digestion can return to normal.
  2. Start taking twice daily doses of probiotics (make sure your probiotics are gluten-free!! Try my favorite here: http://alexandrajamieson.com/probiotic-cleanse/) to repopulate the gut with healing and calming microflora

    1. A major story on supplements in the NYTimes uncovered hidden gluten contamination in more than 1/2 of all probiotics!
    2. Gluten is one of the top gut killers, so it’s important to remove it completely in order to heal your GI tract as you strengthen your intuitive practices.

certified gluten-free!

Here is a quote on why we should trust our intuition more, from one of my favorite actors of all time:

“At times you have to leave the city of

Healing your gut is the first step to a stronger intuition, not to mention better moods, and a happier tummy.

The next step will help you begin to hear your gut and intuition more, with a special guided meditation.

For today, eat toxic-free foods, and order your probiotics!


Cauliflower Rice Recipe: Inspiration In The Kitchen


I haven’t posted a new recipe in a while…

And I’ve felt a bit guilty about it.

I have been sharing a lot of new mindset tools from positive psychology that have made a big difference in my own healing journey, as well as my clients.

But at home, for myself and my family, I’ve been making simple foods, using high-quality ingredients, and keeping things pretty easy.

I just haven’t been focused on new recipes for a while…

It wasn’t that I’d lost my love for cooking, I just didn’t feel like a new greens recipe was as important as sharing these new tools I found so inspirational.

And it felt strange for a while, and I was plagued with doubts:

  • I’m a professionally trained healthy cook – why am I not excited about new recipes?
  • I know people want new recipes to inspire healthier eating – why can’t I just keep creating them?
  • Aren’t there already thousands of recipes online to choose from? Can I really add anything new?
  • Am I going to confuse my readers if I post mindset tools and then put up a recipe every once in a while?

So I didn’t create anything new for months. Until now, as I got really excited by this delicious new way of making cauliflower, quickly, with a few ingredients.

My programs and clients all still get recipe and menu planning help, when that’s what they need.

But I see more and more that having new recipes isn’t enough to help you make the lasting changes you want in your body and life.

I want to help you think about food and your body in a new way, using proven strategies that help you feel peaceful, strong, joyful, and whole. That’s the power of positive psychology and my mindset makeover tools, like those I teach in the Vitality Mentorship.

But I also love to eat, and I know you do too. I still cook every day, even if it’s whipping up a green + protein smoothie, tea, and a salad.

Well, I’ll be sharing new recipes when the inspiration strikes, rather than forcing myself to be a recipe hub.

Because as you probably know, forcing yourself to do things that you don’t feel totally juicy and excited about is a recipe for self-sabotage, frustration, and a loss of passion.

And I’ll continue to share nutrition + food tips because I know that our cravings and food habits stem from 4 roots causes: bacterial, nutritional, emotional, and physical.

So today, I’ve got a brand new way to whip up a family-pleasing cauliflower dish, filled with nutrition, that cooks up quicker than quinoa:

Cauliflower Rice Recipe:



This recipe provides a delicate sweetness of cooked cauliflower, onion, and red bell pepper, which is my strategy to help with nighttime sugar cravings. Adding sweet foods at dinner satisfies my sweet tooth. I also like the high fiber content, which your body uses to get rid of excess estrogen.

1. Start with 1 head of organic cauliflower, washed and patted dry. Cut out the core and chop into large chunks.


2. Place the chunks into a food processor fitted with an S-blade, and pulse 20-25 times, until cut into tiny pieces, but not mushy. You can also shred on a box grater.


3. Set a large skillet over medium-high heat and add 2 tablespoons of coconut or olive oil. Dice 1/2 a yellow onion and red bell pepper, and saute with 1 teaspoon of salt until the onions begin to brown.


4. Scoop the shredded cauliflower into the pan, and stir well. Cook for 5 minutes, adding another 1/2 teaspoon of salt. Stir well, and cover, turning heat to low, and cook for 5 minutes more.


5. Turn off the heat and allow to steam for 2 minutes before serving hot.

Share with your loved ones, and save the rest for leftovers – reheating is a snap! Just add to a pan with 2-3 tablespoons of water, stir, cover, and heat over medium for 5 minutes or until heated through.





P.S. Want a few cooking ideas like this, and help plotting your life’s transformation? Applications for the Vitality Mentorship program are open until June 10th:  

What You Need to Know Right Now About Loving Your Body

She was struggling…

with food,

with nutrition,

with body image issues,

with what steps to take next in her life…

After 7 years as an elementary school teacher, a breakup, and a major move across the country, Lyndsi felt lost.

  She's just getting started...

 A good friend told her about my work, and we had a Skype chat…

“It was really powerful…and I’d never worked with a coach before.”

She hadn’t tried this.

She’s tried almost everything else…

books, retreats, weight watchers, extreme diets, and more.

Then we started meeting on Skype for 4 months…

I coached her through the emotions of worthiness, confidence, confrontation, and career dreams.



She’s not eating when she’s not hungry anymore.

She’s present, more peaceful in her thoughts, and more confident in her body.

She’s LOVING her body more!

And the super cool, exciting thing?

She’s taking major steps to create the future and career that she has dreamed of.

A center for women to heal their bodies and relationship with food.

Lyndsi is truly being the change she wishes to see in the world.

She’s taking major steps to create the future and career that she has dreamed of.

A center for women to heal their bodies and relationship with food. Lyndsi is truly being the change she wants to see in he world.

“I’ve had wonderful coaching and community to help me take those steps forward.”

For the first time, the vision of her life and career feel possible, exciting, and joyful. Lyndsi found the support, direction, and inspiration she needed to take her next step…



P.S. Applications for the Vitality Mentorship, a 4-month group and private coaching program with me, are open: have you looked at the program yet? Have you filled out your application? Why not? I am curious – just email me at alex@alexandrajamieson.com with any questions…or fill out your application here by June 6th so we can see if this is the right next step for you! 

9 ways to get out of your comfort food zone

9 ways to

We all have ideas of what we wish to become.

9 ways to

I was with my son, on our way to the park so he could try out his new skateboard. “Are you ready to go down the ramp?” I asked.
Wonder Boy looked up at me and said, “I don’t want to…I’m scared.”

I didn’t miss a beat, looked into his eyes, and replied,
“It’s ok to be scared, but it’s important to try it anyway.”

It’s a powerful message.
“Trying it anyway” is at the heart of a fully lived life.

It’s what I tell my clients when they know they need to ditch sugar and gluten.

It’s what I tell my clients when they need to have a big talk with their partner or boss…
or finally start dating.

It’s what I tell myself before taking on a new big idea for my work.
(podcast? a book about cravings? interviewing experts on masturbation??)

Without anyone else encouraging us to try new things,
we tend to dig ourselves deeper into our comfort zones.

Busy schedules, long-held habits, and old mindsets can lead us to shut off our hearts and minds and just coast on autopilot.

We keep using the same old comfort foods to help us handle stress, which keeps the extra weight on, and keeps our energy depressed.

A part of us knows that those old comfort foods will keep us in the stuck spot where we are, so that we won’t have to step into that uncertain next step.

We let the fear keep us from moving forward and just let life take us where it wants.

Our comfort food zone, hiding in the foods that exhaust us and make us feel heavy, keeps us from even trying to make the changes we dream about: dating, asking for the raise, changing careers, and more. Much more.

Is it too late to change?
That’s the great news; It’s never, ever too late to “try it anyway.”

But we get stuck in “fixed mindset.”

Positive Psychology shows us that we can have choose one of two mindsets: Fixed or Growth.

“Fixed” mindset is when you think you can’t change, you can’t learn anything new, you avoid challenges, when you see other people succeed it brings up jealousy, and you want to be told you’re smart.

I believe you can develop a growth mindset, and all it takes is knowing there is a new way to think, and to start watching your thoughts more closely!

Growth mindset says you can learn new things and change:

Growth mindset is open to asking for help, says “I don’t know how to do this…YET,” believes that you can learn something new, enjoys watching other people succeed, and wants to be acknowledged for working hard.

I try to show my kid when I’m trying something new, share any doubts, and share when I don’t reach the goal. I show him the process of what it means to try.
The wins and the losses.

Our culture is too danged focused on WINNING – that being 100% perfect, #1, and the BEST, is the only acceptable option.


Moving out of your comfort zone requires us to break free from the past and old ways of perfection thinking, and push ourselves to do something we wouldn’t normally try.

But here’s the secret magic lurking just behind the fear:
often, the simple act of just trying something new can help you move out of your comfort zone.

Here are 9 simple ways to move out of your comfort zone:

9 ways
• take a cooking class
• take an art class
• volunteer for a local organization for 1 day
• take a new route to work
• say ‘Hi’ to someone new in your neighborhood or at work
• plan a trip to a new part of your city, or a place where people speak a difference language
• visit a new place of worship
• take a hike to a new park
• take the first step towards making one of your dreams a reality

Does it still feel too overwhelming? Here are some additional pointers:
• do some research on the first 2 steps needed to make one new thing happen – then act
• ask someone who has done the new thing you’re interested in about why they like it
• take a friend with you when you try a new activity or go some place new
• stop thinking of yourself as “fragile” – you are beautiful, but not a delicate flower
• call to mind a time when you did something new that was fun
• depend on yourself for your happiness, instead of others

And even if your attempt doesn’t work out the way you thought it might, it can still lead to growth and positive results. The most successful people on earth went through major failures before they became successful.

The more new things you try, the more you step out of your comfort zone, the less you’ll need  food to make you happy. The less depressed you’ll feel. The more energy you’ll have.
The more LIFE you’ll have!

What I am asking you to do is simple: do just one thing differently this week.

Your life is waiting for you, just outside your comfort food zone.

Ready to work with an experienced coach to help you

get out of your comfort zone and utterly transform your body + life?

CLICK HERE TO APPLY by June 6th for the Vitality Mentorship with Alex: 

Get Access to This Video Series

We respect your privacy. We will NEVER sell, rent or share your email address.

Join us for a 14-day adventure to change everything about how you feel in, and about, your body...

We respect your privacy. We will NEVER sell, rent or share your email address.