Nourish

  • Why You’re Eating Your Feelings (and How to Finally Stop)





      Why You’re Eating Your Feelings (and How to Finally Stop)



      Why You’re Eating Your Feelings (and How to Finally Stop)

      Ever been elbow-deep in a bag of chips after a long day, wondering how you even got there?

      Same. Actually, I just pulled my hands out to type this post. Sigh.

      Emotional eating—the act of reaching for food when your heart’s heavy, not your stomach—is something so many of us grapple with. And while it might feel like a temporary fix for stress, boredom, or sadness, it often leaves us feeling worse. But here’s the good news: understanding why it happens and making a few shifts can help you take back control. Let’s dig in (pun intended).

      So, What Is Emotional Eating?

      Let me set the scene: You’re full from dinner, but that leftover cake in the fridge is calling your name like a siren song. You know you’re not hungry, but there you are, fork in hand. That’s emotional eating in action. Unlike physical hunger—which builds gradually and signals your body’s actual need for fuel—emotional hunger comes on fast and feels urgent. It’s tied to feelings, not an empty stomach.

      What causes it? Oh, the usual suspects: stress, sadness, boredom, and anxiety. Stress has you reaching for the chips because crunching feels like punching something (but socially acceptable). Sadness whispers that chocolate will make it all better. And boredom? That’s the sneaky one. It convinces you that eating is more exciting than anything else you could be doing.

      Emotional eating shows up in all kinds of ways. It’s not just those obvious midnight fridge raids. It’s the extra serving at dinner “because it’s been a tough day,” or the endless snacking during work because emails are stressing you out. Food becomes comfort, reward, and distraction all rolled into one.

      Why Stress Leads to Emotional Eating

      Stress eating isn’t just about willpower—it’s science. When life gets hectic, your body floods with cortisol, the hormone that keeps you alive in emergencies. When life hits the fan, your body dials up cortisol—the OG survival hormone. Back in caveman times, it was the MVP for outrunning saber-toothed tigers. These days? It’s just overreacting to your inbox.

      Cortisol loves high-calorie, feel-good foods: salty fries, sugary pastries, buttery popcorn. These foods trigger your brain’s reward system, lighting it up with dopamine—the same chemical that makes you feel amazing after a good laugh. It’s like your brain says, “Forget the stress! This cookie is happiness in a bite!” But here’s the catch: the relief is temporary, and the crash comes fast.

      Modern life doesn’t help, either. Constant notifications, deadlines, and a never-ending to-do list keep stress levels high. Your brain’s stuck in survival mode, thinking, “We need energy for all this chaos!” That’s how stress eating sneaks into your daily routine.

      Signs You’re an Emotional Eater

      Here’s a truth bomb: we’ve all been emotional eaters at some point. But how do you know when it’s a problem? Start by asking yourself if you eat when you’re not hungry. Like, you just had lunch, but now you’re munching on chips because your inbox exploded. Sound familiar?

      Another sign? Specific cravings tied to feelings. If ice cream is your breakup buddy or pizza is your go-to stress relief, that’s emotional eating. It’s also about patterns. The occasional indulgence isn’t the issue—it’s when eating becomes your default response to emotions.

      The impacts go beyond the kitchen. Emotional eating can mess with your mental and physical health, leaving you feeling sluggish, guilty, or even more stressed than when you started. It’s a vicious cycle: stress leads to eating, eating leads to guilt, and guilt brings you right back to stress.

      The Science Behind Emotional Eating

      Here’s why those cookies and chips seem so irresistible when emotions run high: your brain is wired to love them. Comfort foods—sugar, fat, salt—trigger a dopamine release, making you feel temporarily amazing. It’s like a quick hit of happiness, but it doesn’t last long.

      A lot of this ties back to childhood. Were you rewarded with treats for doing well in school or cheered up with ice cream after a bad day? Your brain learned early on that food = comfort. And those habits? They stick around.

      The tricky part is, the foods that make us feel good in the moment often make us feel worse later. Sugar crashes and bloating don’t exactly scream “stress relief.”

      How to Break the Cycle of Emotional Eating

      The first step? Get curious. Before diving into that bag of chips, pause and ask yourself: “Am I actually hungry, or is something else going on?” That moment of mindfulness can make a world of difference.

      If the urge is emotional, try redirecting. Stressful day? Take a walk or call a friend instead of raiding the pantry. Feeling anxious? Journaling or deep breathing can help you process those feelings without food. And hey, if you do need a snack, choose something small and satisfying. A piece of dark chocolate savored mindfully beats a binge every time.

      Also, don’t forget to be kind to yourself. Breaking habits takes time, and progress isn’t linear. Celebrate the small wins—because they add up.

      Healthy Habits to Prevent Emotional Eating

      Let’s talk prevention. Balanced meals and snacks can help keep cravings at bay. When your body’s properly fueled with protein, healthy fats, and complex carbs, you’re less likely to grab that candy bar at 3 PM.

      Building a routine is another game-changer. Regular exercise, staying hydrated, and getting enough sleep all help manage stress. And don’t shy away from your emotions. Processing them—whether through journaling, talking to a friend, or just sitting with them—prevents them from building up into something a pint of ice cream can’t fix.

      When to Seek Professional Help

      Sometimes emotional eating feels too big to tackle alone, and that’s okay. Therapists can help you unpack the “why” behind your habits and give you tools to manage them. Cognitive Behavioral Therapy (CBT) is especially helpful for breaking the stress-eat-repeat cycle.

      Support groups like Overeaters Anonymous are another great option. And if you’re looking for tailored advice, a dietitian can help you create a plan that works for your body and your mind. Asking for help isn’t weakness—it’s strength.

      Emotional Eating Doesn’t Have to Rule Your Life

      Emotional eating doesn’t have to rule your life. By understanding its triggers and building healthier habits, you can regain control and improve your relationship with food. Remember, it’s a journey, not a sprint. Start small—maybe try one mindful practice today—and see how it feels. And if you need support? Don’t hesitate to reach out. You’ve got this.

    • Baked Salmon with Zoodles & Quinoa





      Baked Salmon With Zoodles & Quinoa

      Weeknight Wow: Your New Favourite Salmon Dish

      This Baked Salmon with Zoodles and Quinoa isn’t just a meal; it’s a fresh take on feel-good, nutrient-packed food. This dish brings together perfectly marinated salmon, tender zoodles, and fluffy quinoa for a blend that’s light, satisfying, and full of flavor. With a hint of spice, a dash of sweetness, and a pop of texture from black sesame seeds, every bite is an invitation to savor simple, wholesome ingredients that shine.

      Whether you’re looking for a quick weeknight dinner or a meal that feels a little special without much fuss, this salmon dish is your go-to. Ready in under 30 minutes, it’s proof that clean eating can taste as good as it looks!

      For my bariatric friends: This is a great choice for us. First, it’s high in protein, thanks to the salmon and quinoa combo—an absolute must for post-surgery nutrition. Protein helps keep you fuller longer and supports muscle repair and overall recovery. Plus, it’s lower in carbs, with zoodles subbing in for pasta, making it light yet filling without overloading the digestive system. The ingredients are nutrient-dense but easy to digest, with healthy fats from olive oil and anti-inflammatory perks from the garlic and sundried tomatoes. And the best part? It’s quick to make and packed with flavour, which makes it easy to stick with bariatric-friendly portions without feeling deprived.

      Ingredient's You'll Need

      •Salmon fillets (4.4 oz. /125g each): Tender and packed with protein, salmon offers those omega-3 fatty acids that are not only heart-healthy but also make each bite rich and flavorful.
      •Quinoa (3.5 oz./100g, cooked): This superfood is light yet filling, offering a complete protein source with all essential amino acids, plus fiber to keep you satisfied.
      •Zucchini: Spiralized into zoodles, zucchini provides a low-carb base that absorbs the marinade’s flavors perfectly, adding a fresh, light crunch.
      •Olive oil (½ tbsp.): Adds healthy fats and a touch of richness, giving the salmon and zoodles a lush, smooth texture.
      •Garlic (1 clove, crushed): Brings a punch of flavor and anti-inflammatory benefits that balance out the dish.
      •Sundried tomatoes (2.5 oz./70g, rinsed and chopped):These little gems add a sweet, tangy kick, plus a hit of antioxidants and vitamins for that extra nutritional edge.
      Salmon Marinade:
      •Tamari (2 tbsp.):A gluten-free soy sauce alternative that deepens the flavor with a savory, umami taste, taking the salmon to the next level.
      •Olive oil (½ tbsp.): Adds a subtle, smooth richness to the marinade, helping the spices stick to the salmon.
      •Sweet and hot paprika (½ tsp. each): These spices add warmth and a hint of spice, giving the salmon a balanced, smoky flavor profile.
      •Rice vinegar (1 tbsp.): A dash of brightness that lifts all the flavors, enhancing the dish’s overall freshness.
      •Honey (1 tsp.): Just a touch of natural sweetness that caramelizes as the salmon bakes, creating a hint of crispness on the edges.
      •Black sesame seeds (1 tbsp.): Adds a nutty crunch and visual appeal, plus they’re packed with healthy fats and minerals.
      •Chili flakes (to taste): For a little kick of heat that livens up each bite, perfectly complementing the sweetness and tang of the other ingredients.
      Each ingredient here doesn’t just add flavor—it packs a punch in nutrients, making this dish both tasty and bariatric-friendly.

      Swap It Like It’s Hot: Easy Substitutions for This Recipe

      The beauty of this recipe is its flexibility! 

      With a few smart swaps, you can adjust it to fit your taste, dietary needs, or whatever’s in your pantry. Salmon can easily be swapped with trout or tilapia for a similar taste and texture, while cauliflower rice or farro can stand in for quinoa if you want a different grain. And if zoodles aren’t your thing, cucumber noodles or spiralized carrots keep it fresh with a unique twist. Simple substitutions like soy sauce for tamari, avocado oil for olive oil, or a splash of apple cider vinegar instead of rice vinegar mean you can make this recipe your own without sacrificing any flavour.

      • Salmon: If salmon isn’t available or you’re looking for variety, try trout or tilapia—both are mild, protein-packed options with a similar flaky texture.

      • Quinoa: Not into quinoa? Cauliflower rice or farro works well too. Cauliflower rice is lower in carbs, while farro has a chewy texture with added fiber.

      • Zucchini (for zoodles): Swap with cucumber noodles or spiralized carrots if you prefer a crunchier texture or a slightly sweeter taste.

      • Tamari: Soy sauce is a straightforward alternative (just check for low sodium if you’re watching salt intake). Coconut aminos is another option for a slightly sweeter, soy-free alternative.

      • Olive Oil: You can sub with avocado oil for a high-heat alternative that’s rich in monounsaturated fats or use sesame oil for an added nutty flavor in the marinade.

      • Rice Vinegar: If you’re out of rice vinegar, apple cider vinegar or white wine vinegar can add that same acidic punch with a slightly different twist.

      • Honey: Try maple syrup or a bit of agave if you prefer plant-based sweeteners or a milder sweetness.

      These substitutions keep the flavours balanced and the health benefits strong while giving you flexibility in ingredients!

      Baked Salmon With Zoodles & Quinoa
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      Baked Salmon With Zoodles & Quinoa

      Recipe by Curvy as Fork
      0.0 from 0 votes
      Servings

      2

      servings
      Prep time

      10

      minutes
      Cooking time

      15

      minutes
      Calories

      300

      kcal

      Ingredients

      • 2 salmon fillets (4.4 oz. /125g each)

      • 3.5 oz. (100g) quinoa, cooked

      • 1 zucchini

      • ½ tbsp. olive oil

      • 1 garlic clove, crushed

      • 2.5 oz. (70g) sundried tomatoes, rinsed, chopped

      • Salmon Marinade

      • 2 tbsp. tamari

      • ½ tbsp. olive oil

      • ½ tsp. sweet paprika

      • ½ tsp. hot paprika

      • 1 tbsp. rice vinegar

      • 1 tsp. honey

      • 1 tbsp. black sesame seeds

      • chili flakes, to taste

      Directions

      • Mix together the ingredients of the marinade and cover the salmon to marinate for about 1 hour.
      • While the salmon is marinating, cook the quinoa and spiralize the zucchini.
      • Heat the oil in the pan, add the crushed garlic and fry for 1-2 minutes. Add in the zoodles and stir occasionally until it softens (about 3-4 minutes). Towards the end add the chopped tomatoes, and season with salt and pepper, to taste.
      • Heat the oven to 480°F (250°C) and place the salmon on a baking tray or casserole dish. Bake for about 7 minutes.
      • Remove the salmon from the oven to rest for a moment. In the meantime, pour in the salmon juices into the quinoa, and mix well.
      • Divide the quinoa and zoodles between two plates, then place the salmon on top. Sprinkle with chili flakes to serve.

    • Why You Won’t Find Nutrition Details in My Recipes: Embracing Food Freedom





      Why You Won’t Find Nutrition Details in Our Recipes: Embracing Food Freedom



      Why You Won’t Find Nutrition Details in Our Recipes: Embracing Food Freedom

      What You Need to Know

      • Forget the Numbers: Dive into the joy of cooking and savouring meals without the clutter of calories or macros. We’re here to focus on flavour and fun.
      • Cheering for Food Freedom: Discover how embracing all foods, sans judgment, can totally revamp your eating vibes.
      • Big Yes to Mindful Eating: We champion eating that honours your body’s signals and boosts your mealtime bliss.
      • Got Dietary Needs? No Worries: Skipping the stats doesn’t mean we’re not here for you. For those navigating specific health concerns, we’re all for getting the right expert advice.

      What You Need to Know

      • Forget the Numbers: Dive into the joy of cooking and savoring meals without the clutter of calories or macros. We’re here to focus on flavor and fun.
      • Cheering for Food Freedom: Discover how embracing all foods, sans judgment, can totally revamp your eating vibes.
      • Big Yes to Mindful Eating: We champion eating that honors your body’s signals and boosts your mealtime bliss.
      • Got Dietary Needs? No Worries: Skipping the stats doesn’t mean we’re not here for you. For those navigating specific health concerns, we’re all for getting the right expert advice.

      Here at Curvy As Fork, you might have noticed something different about our recipes—they don’t come with nutritional information like carbs, protein and calories. That’s no oversight; it’s a conscious decision rooted in a simple yet powerful belief: food is neither inherently good nor bad, and obsessing over numbers can really mess with our heads.

      Food Neutrality: Embracing Balance Over Numbers

      We’re dedicated to a philosophy where food is celebrated for its flavours, the experiences it offers, and its ability to bring us together, not for its calorie count or carb content. When we label foods with numbers, we risk reducing these culinary delights to mere equations—’good’ if the numbers are low, ‘bad’ if they’re high. This can lead to food guilt and anxiety, which isn’t what eating should be about. And these numbers don’t tell the whole story. 

      The Impact of Numbers on Our Eating Experience

      Focusing too intensely on macros or calories can distort our relationship with food. It encourages a diet mentality where eating becomes a math problem instead of a pleasurable activity. This is the core reason why we choose not to include nutritional labels on our recipes. We want to help you break free from the cycle of judging food and yourself, encouraging a more mindful and joyful eating experience.

      Mindful Eating: Savouring Food Without Judgment

      It’s also why we embrace and promote mindful eating—being present with your food, enjoying each bite, and listening to what your body needs without the noise of numbers. This approach supports eating what truly satisfies you, rather than what a nutrition label prescribes.

      Supporting All Eaters

      We recognize that some of you may have specific dietary needs or health conditions that require careful management of nutrients. For those cases, we encourage you to consult with a healthcare provider or a nutritionist who can offer you personalized advice, fitting your unique health requirements. You might also pop our recipes in to a food app that has the capacity to analyze and give you the info you need. 

      At the end of the day, our recipes are crafted to delight, nourish, and bring joy. By skipping the nutrition labels, we invite you to rediscover the pleasure of eating and to celebrate food in its most joyful form. Join us as we focus on what truly matters: delicious, satisfying meals that bring us together.

    • Roasted Pumpkin & Pecan Salad

      Picture of ceramic bowl containing pumpkin, goat cheese, pecan and kale salad










      Pumpkin, Kale & Pecan Salad

      Brace yourself for the ultimate fall flavor bomb!

      This Roasted Pumpkin & Pecan Salad is everything you didn’t know you needed for your cozy October vibe. We’re talking roasted pumpkin that’s melt-in-your-mouth good, pecans and pumpkin seeds glazed in honey (crunchy heaven), and kale that actually tastes amazing—because we massaged it with olive oil like a spa day. Oh, and there’s goat cheese and cranberries to seal the deal. It’s sweet, savory, and all kinds of tangy with a balsamic kick.

      For my bariatric friends: This salad is a game-changer. It’s low on carbs, big on fiber, and loaded with good fats and protein from the seeds, pecans, and goat cheese. Plus, the roasted pumpkin and kale keep it gentle on your stomach while giving you the fuel you need. Toss in the fact that it’s gluten-free, and you’ve got yourself the perfect post-surgery meal that’s both filling and full of flavor.

      Ingredient's You'll Need

      Kale – Massaged with olive oil and salt to get it nice and tender.

      Goat cheese – Adds creamy, tangy flavor. Feel free to swap for feta or your favorite soft cheese.

      Dried cranberries – A sweet, tart pop to balance the flavors.

      Pumpkin – Cubed and roasted until golden. Butternut squash works too if you can’t find pumpkin.

      Pecans & Pumpkin seeds – Toasted with honey for a sweet crunch. Substitute walnuts if needed.

      Honey – Used to glaze the pecans and add sweetness to the dressing.

      Olive oil – To massage the kale and roast the pumpkin. Go for extra virgin for the dressing.

      Dijon mustard – For a little tang in the balsamic dressing.

      Balsamic vinegar – Adds richness and depth to the dressing.

      Salt & pepper – Season to taste for the roasted veggies and dressing. Adjust as needed.

      Swap It Like It’s Hot: Easy Substitutions for This Recipe

      Can I use a different type of squash?

      Absolutely! If you can’t find pumpkin, roasted butternut squash or even acorn squash would be fantastic substitutes. They bring the same rich, earthy flavor to the salad.

      Can I use a different cheese?

      Totally! If goat cheese isn’t your thing, feel free to swap it with feta for a saltier bite or even blue cheese for a bolder flavor. Just pick something creamy and crumbly.

      Can I swap the nuts?

      Yes! Walnuts or almonds can replace pecans if that’s what you have on hand. Just be sure to toast them for that perfect crunch.

      Can I skip the honey?

      Sure thing! If you’re cutting back on sugar, you can swap honey a different sweet note or leave it out altogether for a less sweet, more savory taste. Replacing it with maple syrup is also a delicious modification.

      What if I don’t have kale?

      No worries! You can replace kale with hearty greens like spinach, arugula or even Swiss chard for a similar texture and flavor boost. Just a note on Swiss chard… the stems can be tough, so either strip the stems, or if you like a bit of crunch, chop the stems into small pieces and sauté them separately. Also, do the same as you would with kale, and rub the leaves with a little olive oil and salt to soften them up.

      Sweet Potato Waffles
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      Sweet Potato Waffles

      Recipe by Curvy as Fork
      0.0 from 0 votes
      Servings

      6

      servings
      Prep time

      20

      minutes
      Cooking time

      30

      minutes
      Calories

      278

      kcal

      Ingredients

      • ¾ cup (200g) sweet potato, mashed (approx. 1 medium potato)

      • ½ cup (80g) rolled oats

      • ½ cup (60g) all-purpose flour

      • ½ cup (60ml) almond milk, unsweetened

      • 2 eggs

      • 1 tsp. baking powder

      • ¾ tsp. ground cinnamon

      • ¼ tsp. salt

      • zest of one orange

      • ¼ cup (30g) pecans, chopped

      • 4 tbsp. maple syrup, to serve

      Directions

      • Preheat the waffle maker.
      • Place the mashed sweet potato, rolled oats, flour, milk, eggs, baking powder, cinnamon, salt and orange zest into a blender, and blend to form a waffle batter.
      • Pour a portion of the batter into the waffle maker and cook until the waffles are golden and cooked through, about 6-8 minutes.
      • Repeat this process with the remaining batter, and serve with the pecans and a drizzle of maple syrup.
      • Store leftover waffles in an airtight container in the refrigerator for 3-4 days. Reheat the waffles in the oven or toaster.

      Recipe Video

      Notes

      • Gluten Free | Meal Prep/Freezer Friendly | Vegetarian | Contains Nuts

    • How GLP-1 Drugs Can Silence Food Noise—For Good—and What It Could Mean for Me and You

      A girl blocking her ears with pillows to prevent noise





      How GLP-1 Drugs Can Silence Food Noise—For Good—and What It Could Mean for Me and You

      A girl blocking her ears with pillows to prevent noise



      How GLP-1 Drugs Can Silence Food Noise—For Good—and What It Could Mean for Me and You

      What the Heck is Food Noise, and Why Won’t It Shut Up?

      Food noise is real, and it’s annoying as hell. If you know, you know. But what if that constant mental chatter about food has been so loud for so long, you don’t even realize it’s calling the shots? That was me. For years, food ran the show in my brain—until I gave GLP-1 drugs a shot. And let me tell you, these meds aren’t just about helping me lose weight (though, yes, that’s a sweet bonus). The real win? Peace. Of. Mind. For the first time in, I don’t know, ever, I’m not obsessing over my next snack. I’m sharing this because if you’re stuck in that food-craving loop like I was, there’s hope—and trust me, it’s not just about the weight loss. It’s about finally getting mental clarity, too.

      But let’s rewind for a sec. When I say “food noise,” what am I really talking about? It’s not just craving a cupcake every now and then. It’s that constant, nagging voice in your head—whispering, yelling—about what to eat, when to eat, and why you shouldn’t, but still totally want to. And what’s wild is that I didn’t even realize how loud that voice was until I took my first dose of Saxenda (a GLP-1 drug used for weight management—we’ll unpack that later). Spoiler alert: it was deafening. Then, suddenly, the chatter stopped, and I realized this noise had been running my life, messing with my health, and making everything a whole lot harder.

      After battling the disease of obesity since my teens (that’s nearly 40 years, for those of you counting), and despite what Grandma might still believe about needing to “just exercise more,” global health authorities like the WHO, American Medical Association, and Canadian Medical Association recognize obesity as a complex metabolic disease. In 2016, I had gastric bypass surgery. I lost 130 pounds, which, according to the doctors, made me a “success story.” But here’s the plot twist: I’m still fat. And even though I wouldn’t trade the bypass for anything (more on that in another post), it wasn’t until recently (it’s September 2024) that I finally uncovered the real reason food has always been my Achilles’ heel. It’s called food noise. And it’s been the unwelcome roommate in my head for far too long.

      So, How Do GLP-1 Drugs Shut Down the Food Noise?

      Let’s dig into what these GLP-1 drugs are actually up to inside your body—don’t worry, no snooze-worthy science lesson here. GLP-1 stands for Glucagon-like peptide-1, a hormone that’s naturally produced in your gut. Its job? To help regulate hunger and blood sugar. So, when you eat, your body releases GLP-1, which sends signals to your brain saying, “Hey, we’re full now!” It also slows down digestion, so that full feeling lasts longer.

      Here’s where the magic of GLP-1 drugs—like Saxenda (for weight loss) or Ozempic (for diabetes management)—comes in. These drugs are GLP-1 receptor agonists, meaning they mimic your body’s natural GLP-1 hormone. They’re not replacing anything like insulin does for diabetics, but instead, they help your body work the way it’s supposed to. They:

      • Suppress appetite by signaling to your brain that you’re full.
      • Slow down digestion, keeping you full longer (hello, no more constant snacking).
      • Regulate blood sugar levels, making sure you don’t get those wild spikes or crashes after meals.

      And speaking of insulin… GLP-1 drugs and insulin aren’t the same. Insulin is what your body needs when it can’t produce enough on its own (like in type 1 diabetes or late-stage type 2 diabetes). Insulin helps your body use or store sugar from the food you eat. GLP-1 drugs, on the other hand, help boost your body’s own insulin production when needed, while also keeping excess sugar from hitting your bloodstream.

      Long story short, insulin is a replacement hormone for those who need it, while GLP-1 drugs act as regulators—helping your body manage hunger, digestion, and blood sugar without pushing you into hypoglycemia (low blood sugar). It’s like a tune-up for your body’s hunger signals, not a replacement part.

      What GLP-1 Drugs Are Approved for Weight Loss in Canada and the U.S.? Here’s the Deal

      So, allGLP-1 receptor agonists were initially developed and are still primarily used to treattype 2 diabetes. However, some GLP-1 receptor agonists, likeSaxenda andWegovy, have been approved specifically forweight management in individuals with or without diabetes due to their appetite-suppressing effects. Here’s the scoop on what’s actually approved in the U.S. and Canada, at time of writing this in September 2024. Spoiler: they’re not all created equal, and insurance still likes to play hard-to-get (cue eye roll).

      In the U.S. (FDA-Approved for Weight Loss):

      1. Saxenda (liraglutide) – Saxenda’s the OG when it comes to FDA-approved GLP-1s for weight management. It’s for adults who are either obese or overweight with co-morbidities (a fancy way of saying bonus health issues) like high blood pressure or diabetes and it works best when paired with—you guessed it—diet and exercise.

      2. Wegovy (semaglutide) – If you thought Ozempic was all the rage, meet Wegovy: same magic ingredient (semaglutide), but this version’s dosage is pumped up for weight loss instead of diabetes. It’s approved for adults with obesity or weight-related health problems.

      3. Mounjaro (tirzepatide) – Not officially FDA-approved for weight loss yet, but it’s already creating buzz because this diabetes drug has some serious weight loss potential. Keep your eyes peeled—this one’s likely getting the green light soon.

      4. In Canada (Health Canada-Approved for Weight Loss) :

      1. Saxenda (liraglutide) – Yep, approved for adults with a BMI of 30 or more, or 27+ if you’ve got some health issues tagging along for the ride. Same game plan: pair it with diet and exercise.

      2. Wegovy (semaglutide) – It’s new, it’s hot, and it’s just been approved in Canada for weight management. But don’t get too excited yet—actually getting your hands on it (or getting your insurance to cover it) might be a whole different story.

      Why Using These Drugs Matters (Spoiler: It’s More Than Just Weight Loss)

      Here’s what I’m discovering through my experience with Saxenda: GLP-1 drugs don’t just address weight loss (though, yeah, that’s a nice perk). They go deeper, rewiring your body’s hunger cues so you’re not constantly fighting the urge to snack. It’s not a “willpower problem,” and it never was. These meds tackle the biology behind the cravings and finally bring some peace.

      That constant, intrusive food noise? It’s finally quieting down. For the first time—maybe ever—I can actually think about something—anything—besides food. It’s freeing in a way I didn’t realize I needed. I’m not ruled by cravings anymore. And it’s not about forcing myself into some restrictive diet or flexing my willpower muscles. It feels like my body is resetting itself so that food takes its proper place—as fuel, not an all-consuming obsession.

      And that clarity? That’s where the real magic happens. I can focus, my energy is leveling out, and I’m no longer haunted by the constant thoughts of what to eat next. I’m not just surviving the day—I’m actually living. It’s like my brain has been handed back to me, without the constant buzz of food cravings hanging over everything I do.

      This shift feels monumental in both my mind and body.

      The Catch: Side Effects, Insurance Drama, and the “Fad” Factor

      So, while GLP-1 drugs have been a game-changer for me, they’re not without their hurdles. Everyone’s experience is different—some people might encounter side effects like nausea, digestive issues, or fatigue, especially when they’re just starting out. But full disclosure—I haven’t had any experience with those side effects at all. When Saxenda shut down the food noise in my head on the very first, lowest dose, I never felt the need to increase it. Maybe it’s because I already had the restriction from my gastric bypass, and shutting off the food noise was the real game-changer for me. But the bigger challenge? Insurance coverage—or the lack thereof.

      As I laid out earlier, even though Saxenda andWegovy (and a few other GLP-1 drugs) are FDA-approved in the U.S. and approved by Health Canada for weight management, insurance companies still treat them like “lifestyle” extras instead of essential meds for managing chronic obesity.

      And,let’s talk money. If you don’t have the right insurance plan (and let’s be real, most of us don’t), expect to fork over a hefty out-of-pocket cost. It’s especially frustrating when you know just howlife-changing these meds can be. For many of us, dealing withchronic obesity, these drugs aren’t just a short-term solution—they’re a lifelong commitment to staying healthy.

      I know this firsthand. I had insurance coverage andtook Saxenda for three glorious, brain-quieting months, but when I switched to my employer’s plan, everything changed. Now, I’m two months deep into trying to convince the new insurance company that I need these meds long-term to stay healthy, stay mobile, and, in the long run, maybe even stay alive. And here’s the truth: for many of us, these medications aren’t just a short-term fix—they’re the most effective tool we have to manage this disease for the long haul.

      Now real kicker—coverage is bad, but this isn’t just about coverage. With celebrities and influencers pushing these meds like they’re the latest quick-fix weight-loss secret,global shortages have become a thing. Add in the fact thatOzempic—another GLP-1 drug—that is also used for diabetes is being sold off label for weight loss like crazy, and the supply chain is stretched even thinner. So, between the “fad” factor, the dual-purpose use for diabetics, and the insane demand, insurers are even more hesitant to cover them. That leaves people like us—who genuinely need these meds for long-term health—struggling to get access and paying out of pocket when we do.

      Despite the hurdles—side effects, insurance issues, and shortages—there’s no denying the life-changing potential of GLP-1 drugs. They don’t just help with weight loss; they quiet the relentless food noise that’s been controlling the show for far too long. And that’s where the real transformation happens.

      The Game-Changer I Didn’t Know I Needed

      Despite the hurdles—side effects, insurance issues, and shortages—there’s no denying the life-changing potential of GLP-1 drugs. They don’t just help with weight loss; they quiet the relentless food noise that’s been controlling the show for far too long. And that’s where the real transformation happens.

      So, if you’re anything like me—constantly battling those intrusive food thoughts—GLP-1 drugs might just be the game-changer you didn’t even know you needed. They’re not just for weight loss; they can also target that constant food noise, freeing you from the cycle of obsession and guilt. Trust me, I know how heavy that mental load can be, and now I know for sure there’s light on the other side. I’ll keep blogging on my insurance journey and let you know what I learn.

      Medical Disclaimer: I’m Not Your Doctor, and I’ve Never Played One on TV

      The information in this blog is based on my personal experience and is for informational purposes only. I am not providing medical advice, and I am not recommending the use of GLP-1 drugs for you. This information is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider about any medical conditions, treatments, or medications, including GLP-1 drugs. Don’t ignore or delay professional advice because of anything you read here.

      The author assumes no responsibility or liability for any consequences resulting directly or indirectly from any action or inaction taken based on the information provided in this blog. Always seek the advice of a medical professional before making any decisions related to your health.

    • How to Prioritize Wellness and Self-Care in a Fast-Paced World (Without Losing Your Mind)




        How to Prioritize Wellness and Self-Care in a Fast-Paced World (Without Losing Your Mind)

        Let’s be real: the world’s not slowing down anytime soon. You’re juggling work, relationships, deadlines, and, oh yeah, trying not to burn out. Sound familiar? Well, here’s the thing—if you don’t prioritize your wellness, no one else will. And before you roll your eyes, it doesn’t mean booking a week-long yoga retreat or turning your life upside down. It’s all about simple, doable shifts. As a recovering self-care/wellness neglector, I know first hand that it’s important to talk about how to make self-care a priority—even when your schedule feels like a runaway train. Because guess what? You don’t need to sacrifice your sanity to keep up.

        Why Wellness and Self-Care Should Be Non-Negotiable

        I know you’ve probably heard the whole “self-care isn’t selfish” spiel a million times by now. But seriously—wellness isn’t a luxury. It’s a must if you want to keep functioning at your best. Trust me, I used to think I could just “push through” and take care of myself later. Spoiler: I couldn’t. Ignoring self-care leads to crankiness, low energy, and eventually…burnout city. No one wants to live there.

        It’s not just about feeling tired. Ever notice how much more easily you snap at people when you’re running on zero? Or how everything feels overwhelming even though your to-do list hasn’t changed? I’ve been there—too many times to count. When you’re not taking care of yourself, your patience shrinks, your temper flares, and suddenly you’re apologizing to your spouse or kids for lashing out when, let’s be honest, they didn’t do anything wrong.

        And it’s deeper than even that. When you skip out on wellness, you’re basically putting your mental and physical health on the back burner. And spoiler alert: your body and mind will fight back. You’ll feel the effects in ways you didn’t even think were connected. Chronic stress? That’s going to show up as random aches, digestion issues, tension headaches—the whole shebang. Your immune system? It’s going to tank too, meaning that common cold you usually shake off? Yeah, it’ll linger longer, making you feel like a walking zombie.

        The worst part? It’s a vicious cycle. You’re exhausted, you feel guilty for not being “on” 24/7, and then you push yourself harder—which leads to burnout. You start running on autopilot, just going through the motions. And while you might think you’re getting a lot done, the truth is, without proper care, you’re doing everything half as well as you could be. It’s like trying to fill a bucket with holes in it—nothing’s going to stick.

        Tiny Self-Care Habits That Don’t Take Up Your Whole Day

        Here’s the good news: self-care doesn’t need to be an all-day affair. You don’t need to carve out hours in your schedule to feel like you’re doing something for yourself. In fact, it’s the little habits that make the biggest difference.

        Morning rituals? Yes, please. I used to think I needed to get up at 5 a.m. to be one of those “morning routine” people. Turns out, you don’t. Even 10 minutes of something simple—like sipping your coffee in peace or stretching out your body before diving into emails—can set the tone for the whole day. It’s about how you start, not when.

        Then there’s what I like to call “micropause magic.” These are those mini moments throughout the day where you stop, breathe, and reset. Whether it’s a quick stretch at your desk or a two-minute breathing session between meetings, these tiny habits can work wonders. And if you need to break up with your phone for a hot second, go for it—a quick scroll detox is sometimes all it takes to get your focus back.

        Oh, and don’t sleep on the 5-minute rule. You’d be amazed at how much you can squeeze into 5 minutes. The idea is simple: if something only takes 5 minutes or less, do itright now. Whether it’s a quick walk, a breathing exercise, or just sitting in silence, these tiny moments can do wonders for your mental clarity. It’s about fitting in wellness in small, manageable bursts so it doesn’t feel like another overwhelming task on your to-do list.

        By tackling small actions immediately, you’re not only easing stress but also creating momentum for the rest of your day. Little things add up quickly, and suddenly, you’ve built a wellness routine without even trying.

        Boundaries, Baby! Learn to Say No Without the Guilt

        Here’s a newsflash: overcommitting is not a personality trait. You don’t have to say yes to everything just because you’re capable of doing it. And honestly, once I figured this out, my life got a whole lot easier.

        Learning to set boundaries—both at work and in your personal life—will save you from drowning in obligations. The truth is, most things don’t need your immediate attention, even if they feel urgent in the moment. Take a beat, and ask yourself: does this really need to happen right now, or can it wait? Chances are, a lot of it can.

        Saying no, without the guilt trip, is a power move. And guess what? You don’t have to explain yourself to everyone. Your time and energy are valuable, and protecting them isn’t selfish—it’s smart. Setting non-negotiables around your time means more energy for the things that truly matter. More energy = more sanity.

        Fast-Paced Life = Stress? Here’s How to Dial it Down

        Stress is inevitable, but managing it? Totally within your control. When life heats up, the goal isn’t to escape it, but to manage it in a way that doesn’t leave you curled up in a ball by the end of the week. So, let’s talk about tools you can use to stay cool when everything around you feels chaotic.

        Breathwork is your friend. No, I’m not talking about deep, philosophical breathing sessions (unless that’s your thing). I’m talking about simple, intentional breaths when you’re feeling overwhelmed. Bonus points if you pair it with journaling or take a quick walk around the block—because moving your body, even for a few minutes, can shake off a lot of tension. I’ve personally tried and really liked apps like Calm, Headspace, and Insight Timer. Most of them offer free trials, so just pick one and see how it fits into your routine.

        Ever heard of the Pomodoro Technique? It’s basically time management’s best-kept secret. Work in bursts of focused time, then take short breaks—like 25 minutes on, 5 minutes off. Not only does it help you stay productive, but those micro-breaks help keep you from burning out.

        And speaking of burnout, it’s way better to catch it before it hits. Learn to spot the signs—like constant exhaustion, irritability, or just feeling like everything is too much. These are red flags your body’s throwing at you. Take a breather before it’s too late.

        Time Management Hacks That Give You More Time for Self-Care

        You don’t just “find” time for self-care—you make it. And trust me, it’s easier than it sounds. Time-blocking is a game-changer. Essentially, you break your day into blocks of time, assigning each one to a specific task or activity, including self-care. Put self-care on your calendar like it’s the most important meeting of the week—because it is. Whether it’s 10 minutes in the morning or a full hour on Sunday, treat that time as sacred. By intentionally setting aside time for yourself, you ensure it happens, rather than hoping you’ll squeeze it in later.And here’s another secret: simplify. Do you really need 15 things on your to-do list? Probably not. Paring down your tasks will not only clear your schedule, but also your mind. The less clutter, the more mental space you’ll have for, you guessed it, self-care.

        Tech can also be your best friend. There are tons of apps out there that can help you stick to your self-care goals without overwhelming you. Whether it’s one of the mindfullness/meditation apps I mentioned earlier, a task manager, or even a hydration reminder, find what works for you and use it to your advantage. We’ll talk more about these in future posts.

        Building Your Wellness Squad—You Don’t Have to Do it Alone

        Look, you don’t have to go at this wellness thing solo. Surrounding yourself with people who “get it” is a huge key to success. Whether it’s finding a wellness app community, a fitness buddy, or joining a therapy group, accountability and support make a world of difference.

        Your friends, family, and even colleagues can play a part in your self-care routine too. It doesn’t have to be a formal thing either—maybe it’s just taking a walk with a friend after work or venting to a coworker over coffee. Sometimes just knowing you have people in your corner is enough to keep you going.

        And don’t forget the pros. Whether it’s a coach, a therapist, or even a little extra professional help, having someone guide you on your wellness journey can make all the difference. Online therapy services like Better Help makes it easier than ever to access support, if this is something you want or need. They’ll keep you on track and give you the tools to stay balanced, even when life gets wild.

        Small Shifts, Big Impact

        So… here’s the deal (and I hope you feel this too): prioritizing wellness and self-care doesn’t require a complete life overhaul. It’s about making small, intentional choices that fit into your life—not someone else’s Instagram-perfect version.

        Start by picking one strategy, whether it’s blocking 10 minutes for yourself in the morning or saying no to one extra obligation this week. You’ll be surprised at how quickly these small shifts add up and snowball.

        Trust me, your body and mind will thank you—and so will the people around you.