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Do your current eating habits make you want to change your relationship with food? If so, you’ve come to the right place. Keep reading to learn 5 steps you can take to heal your relationship with food.

Our life experiences shape our current relationships with food. Maybe you picked up some habits from your parents, guardians, or siblings. Or, maybe you developed some of your own tendencies as a result of dieting or even trauma. Over time, our relationships with food evolve and develop into what they are today. 

Sometimes, the relationship we’re left with isn’t necessarily beneficial. Thankfully, this can be changed. By learning about your habits and tendencies, breaking them down, and implementing new ones that embody balance, you can change your relationship with food for good. 

I Want to Change my Relationship With Food

First of all, pat yourself on the back for simply having this revelation and seeking out support. Change is never easy, and the hardest part is simply accepting that it’s necessary. So you’re already off to a great start! 

When embarking on a journey like this, it’s important to set yourself up for success by utilizing self-compassion from the start. Essentially, cut yourself some slack. Just as we previously discussed, our current relationships with food are developed over years, not days. With this in mind, does it make sense to expect to change your relationship with food overnight? Of course not. Go easy on yourself, expect speedbumps, and remember, change takes time. 

5 Steps to Change Your Relationship With Food

Below are the best 5 tips I can give you to heal your relationship with food. They’ll take you through the many facets of your relationship and teach you how to rebuild each and every one of them. Don’t forget to take this slowly. I don’t recommend trying to take all 5 steps at once! Start with one or two, then move on to another when you’re feeling confident. 

Let’s get into it! 

Practice Mindful Eating

Here at Nutrition Stripped, we believe there are two important aspects of eating well every day: what you eat and how you eat.  The concept of mindful eating is more about how to eat rather than what or how much you are eating. It’s all about putting the focus back on your experience at mealtimes.

Start to experience your food and be present when eating your meals and snacks. Remind yourself that food isn’t a chore, it’s not a job and it’s not a means of exerting control. It’s a way to nourish your physical body, experience or share culture, and so much more. You can learn more about the specific principles of mindful eating here. If you simply follow this one step, before you know it you’ll change your relationship with food.

Stop Following Trending Diets and Detoxes

This is a big one. Just don’t do it. I promise it’s not doing you any good. Diets are meant to keep you coming back, they put you into something I call the diet cycle. It’s the, “on track” vs. “off track” cycle.

As soon as you stop jumping into these trends, you’ll be able to develop consistency. You’ll be able to nourish yourself in a way that works for your unique body, rather than someone else’s. Remember, diet trends are a means of marketing, they’re a business. In order to change your relationship with food, you have to ditch the diet cycle. 

Remove The Food Rules 

Next up, kick the food rules to the curb. No more eat this and not that, or this is right and this is wrong. Food doesn’t work that way, especially when you want a balanced, positive relationship with food. Food rules are restrictive and controlling. They leave you feeling deprived, stressed, and even ashamed.

If you’re looking to change your relationship with food, you’ll need to leave the food rules behind. If and when you hear yourself abiding by or even reciting a food rule, take a moment to pause. Ask yourself, “Is this a food rule? How can I maintain balance with food without following this rule?”. Over time, you won’t have to pause. You’ll have changed your relationship with food and those rules will no longer serve you. 

Prioritize Both Nourishment and Enjoyment Consistently

We absolutely need both. In order to nurture our physical, mental, and emotional health, both enjoyment and nourishment need to be prioritized. When we say nourishment, we mean foods that physically nourish your body. When we say enjoyment, we mean foods that bring you joy, regardless of their nutritional content. 

If you can ensure the vast majority of your meals and snacks prioritize both of these factors, you’ll be on your way to changing your relationship with food. You won’t feel deprived, and food won’t feel like a chore. Food will become an enjoyable, easeful part of your life!

Try using the Foundational Five system to add both nourishment and enjoyment in an easy way.

Stop Thinking About Food as Either Good or Bad 

In order to prioritize both nourishment and enjoyment regularly, this one’s pretty important. If you constantly feel like you’re eating, “bad” food whenever you eat enjoyment-based foods, you’ll constantly be riddled with guilt and ashamed. Additionally, if you always feel like you, “should” be eating nourishment-based foods, you’re going to feel like food is a chore. 

Take morality out of the equation to change your relationship with food. Start thinking about food as simple nourishment, enjoyment, or a combination of the two. That’s it! At first, this may require you to correct yourself or remind yourself on occasion, but before you know it, this will become your reality. 

The Takeaway

Changing your relationship with food is possible. It just takes a few simple steps and some dedication. Anyone can have a positive balanced relationship with food. Sometimes, it just takes a little support! 

Do You Want to Experience More Balance with your Food Choices?

If you purchase an independently reviewed product or service through a link on our website, STYLECASTER may receive an affiliate commission.

I live for a multipurpose product that can remedy several pesky concerns in one. All the more better if it’s affordable enough for me to replace time and time again. For many, that one product is the Palmer’s Swivel Stick, a $9 moisturizing stick packed full of nourishing ingredients that swiftly soften peeling lips, dry elbows, flaking around your nose and rough cuticles—the list seriously goes on. 

The targeted moisturizerleans on cocoa butter and vitamin E to help restore damaged skin back to a healthy state. Whether you’re dealing with stretch marks, acne scars, blemishes or just dry patches, applying the stick across problem areas over the course of several days can help bring visible results.

I mean, there’s a reason the product has earned over 14,000 five-star ratingsfrom Amazon shoppers (and even more on the brand’s direct site.) One reviewer wrote that they’ve relied on it for “20 years and counting,” sharing that it’s “never disappointed” them ever, while another explained how useful it is for tattoo healing and after-care.

Palmer’s Swivel Stick

“I’ve always had a hard time keeping my lips hydrated, no matter how much I hydrate my body,” wrote another fan. “The last couple years I’ve been on medications that made these issues ever worse. I even made my own chapstick for years, trying to find a natural way to help. I tried this stuff out of desperation one day and will NEVER go back to anything else as long as I can get my hands on this. The SPF version is great too.”

“I’ve used cocoa butter for a long time and already love the product. These sticks just kick it up a notch. I can apply to the back of my hands, or wherever, without getting my palms greasy. I even use it in my hair. The stick doesn’t turn to slippery oil as fast as scooping it out of the jar,” raved a third.

RELATED: Revolve Just Dropped the Biggest Sale We’ve Seen Lately, So Stock Up On Jackets, Winter Must-Haves & More

Plus, if you scoop the swivel stick on Amazon, you’ll get a pack of three for less than $10. Considering the product’s success rate, this is one affordable find you don’t want to overlook. You can also sign up for subscribe and save orders to unlock a discount of 20 percent each time.

The brand also carries additional shopper-loved products, including a Skin Therapy Face Oil that had people going make-up free. 

Is your skin looking thinner, less bouncy and more delicate? There’s no question that the thickness of your skin changes with age. Gradually, your skin feels drier, more delicate and less elastic. And with thinner skin comes a weakened skin barrier. When the skin is healthy, it successfully performs its job of protecting us from irritation, skin diseases and inflammation. But when our skin barrier is impaired, the body can’t defend itself. We’re going to explore how thin and weak skin can compromise the skin barrier, and repair methods for how to make the skin healthier and stronger.

Why Is My Skin So Thin? | How Will Thin Skin Impact Me? | How To Make Skin Stronger & Thicker

Why Is My Skin So Thin?

Aging

As you age, you may see shifts in your skin texture and elasticity. The reason your skin might appear thinner and drier is because your body produces less collagen as you get older. Collagen is the structural protein that gives skin its elasticity, strength and suppleness. Collagen fibers are the sturdy columns that support the top layer of the skin which prevents saggy skin. But with collagen decline comes thinner and less supple skin. You can thank your genetics for how quickly your store of collagen decreases.

Lifestyle Factors Including Medication

As Healthline suggests, you may develop thin skin from long-term use of specific medications including: 

Prescription blood thinners
Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen (Advil) or naproxen (Aleve)
Topical and oral corticosteroids
Over-the-counter aspirin

There are also a number of lifestyle factors that may cause early aging and thinning of the skin including:

Smoking
Excessive alcohol use
Lack of regular exercise combined with a poor diet high in sugar and refined carbohydrates

Sun Exposure 

Overexposure to ultraviolet light causes sun damage to your skin, injuring skin cells and reducing collagen and elastin. After many years of tanning (and burning), you may start to develop thinning skin. You might notice thinner skin across your face, arms or hands, the parts of the body most exposed to the sun. Sun damage can also appear in the form of age spots, sagging skin, wrinkling or skin cancer. You might notice thinner skin across your face, arms or hands, the parts of the body most exposed to the sun. 

Tanning Beds

Along a similar vein, exposure to artificial radiation sources, such as tanning beds, can lead to skin damage (and thinner skin) as well as an increase in the risk of skin cancer. “Melanoma, the deadliest form of skin cancer, is linked to getting severe sunburns, especially at a young age,” states the FDA. “Tanning causes the skin to lose elasticity and wrinkle prematurely. This leathery look may not show up until many years after you’ve had a tan or sunburn.” The FDA says you may also notice premature signs of aging such as wrinkles and dark spots.

Evidently, avoiding tanning beds is best practice if you not only want to strengthen your skin and avoid premature aging, but reduce your risk of developing skin cancer.

Menopause

The lowering of estrogen levels, especially during menopause, is a key contributor to the thinning of the skin. Collagen is key for maintaining the structure and firmness of the skin, but during menopause, a decrease in estrogen causes a drop in collagen levels, as well as moisture retention and oil production. You may notice thinning or sagging skin and fine lines and wrinkles.

How Will Thin Skin Impact Me?

Thin skin will not cause medical problems — it’s only a concern when your skin becomes easily bruised or damaged. As Medline Plus states: “As you age, you are at increased risk for skin injury. Your skin is thinner, more fragile, and you lose some of the protective fat layer.” The skin’s ability to snap back worsens with age, as does the thickness of the dermis. And with thin skin comes bruises and wrinkles.

On top of thinning skin, if you’re not looking after your skin at all, then its barrier might be compromised. The skin is composed of three layers: The hypodermis layer is made up of sweat glands, fat, and tissue. The next layer is called the dermis, which consists of the blood supply and nerves. The outermost layer is the epidermis, which makes up your skin barrier and defends you against bacteria and dirt. A healthy, functioning skin barrier blocks out environmental irritants, while keeping in natural oils and moisture. An unhealthy skin barrier will not defend you from potential skin issues such as irritation, inflammation or dryness. Thin skin is already fragile enough, but if you aren’t moisturizing very dry skin, or you’re over-exfoliating, you might be irritating it. If you’d like to learn more about what causes a damaged skin barrier, read this extensive guide. Here’s a breakdown of practical ways you can achieve stronger and thicker skin.

How To Make Skin Stronger And Thicker

Eat Foods That Help Collagen Production

Omega-3 fatty acids are essential for increasing collagen production, and therefore, making our skin stronger and improving the barrier function of our skin. Vitamin C also plays a major role in making collagen, and you’ll find it in foods like broccoli, leafy greens and citrus fruits. 

A variety of foods can help your body boost collagen production including:

Chicken
Leafy greens
Berries
Fish and shellfish
Egg whites
Citrus fruits

Use Skin Care Products With Peptides

If you are already happy with your diet, you can make your skin feel stronger with skin care products that contain peptides. Dermatologist Dr. Nancy Samolitis, MD, FAAD told Byrdie: “Peptides are essentially fragmented portions of proteins. So when they’re used in skincare, the objective is for those fragments of collagen to stimulate collagen growth … Complete, non-fragmented proteins (like collagen) are not able to be directly absorbed through the top layer of skin, so these smaller pieces are able to get deep into the cellular level.” 

Apply Moisturizer Daily

To make your skin stronger, turn your attention from exfoliation to moisturization instead. Whether you’re a dry, combination, oily or sensitive skin type, keeping your skin hydrated is the first step to skin health and having a strong skin barrier. 

Your lack of hydration could be due to genetics; you might be just born with a dry skin type. However, if your skin type is actually oily, combination, sensitive or normal, dryness could be caused by anything from air conditioners or hot showers to weather. Help your skin stay strong by applying moisturizer after cleansing. This step helps lock in moisture and protect your skin from the environment. 

In the video below, our Lead Skin Care Trainer Natalie Pergar lists her top moisturizer recommendations for each skin type.

Are you struggling with thinning skin? Find out more about solutions from your favorite Eminence Spa Partner, or explore the Marine Flower Peptide Collection, formulated with powerful plant peptides and marine flower technology for skin that feels stronger, lifted and firm.

This article was originally written in July 2021.

Glycerin is quite possibly one of the oldest skincare ingredients in existence. We have documentation dating back as far as the late eighteenth century showing that it was used for hygiene. Chances are, if you pick up a personal care product, you’ll see glycerin somewhere on the ingredient list. Glycerin is such a staple in the beauty industry, but for a long time, no one gave it a second thought. It was drowned out by the hype about other hydrating ingredients, despite being just as effective. In the past couple of years, I’ve noticed glycerin getting more recognition for the powerhouse that it is. In this post, I’ll break down the history of glycerin, why it’s so beneficial for your skin, and how it stacks up against other hydrating ingredients.

What is Glycerin, and Where Does It Come From?

Glycerin, also known as glycerol, is a fatty alcohol. People are sometimes surprised by this because of the pervasive belief that alcohol in skincare is bad. This is really only true of drying alcohols. In fact, many of the skincare ingredients you know and love can be classified as fatty alcohols! They excel at moisturizing, softening, and conditioning the skin. 

Glycerin is a byproduct of the oil industry. When oil is extracted from something and processed, glycerin is left over. Historically, it was derived from extra animal fat and mixed with wood ash to create soap. As far as the cosmetic industry goes, a vast majority of glycerin now comes from plant-based sources. This could be anything from your basic corn, soy, or flax to something more exotic, like Karanja weed. If it can be turned into oil, it can be a source of glycerin. At the end of the day, one source of glycerin isn’t superior to the other since you end up with the same chemical compound either way. 

How Does Glycerin Benefit the Skin?

Glycerin is included in a class of ingredients known as humectants (you’re probably already familiar with hyaluronic acid, the proverbial superstar of humectants). This means it attracts water molecules like a magnet to increase water content in the skin. This is an incredibly important function because it helps prevent dehydrated skin (not to be confused with dry skin). Dehydration can segue into a whole host of other skin issues, including fine lines, crepey or rough texture, and sensitivity.

The more hydrated your skin is, the more light it will be able to reflect. This means humectants like glycerin can also help skin appear more glowy.

In smaller percentages, glycerin can also be used as a stabilizer or to improve the texture of a product. Chemists love this ingredient because it’s effective, abundant, and inexpensive. 

Who Can Use Glycerin?

In addition to being effective, glycerin is a very gentle ingredient. This means almost anyone can use it, and it’s also appropriate for all skin types. It’s so innocuous that it can be used every day (or even multiple times a day). 

Regardless of whether your skin is oily or dry, ALL skin types need water. Our skin cells can’t survive without water! The key here is that once you get water into the skin, you need to create a barrier that keeps that water in. This barrier is created with lipids (aka oils), and it’s where your skin’s moisture barrier comes into play—it keeps the good in and the bad out. Because of this, it’s essential that you apply a moisturizer after using a humectant like glycerin. Naturally oilier skin types (like Skin Types 1-4) don’t need to add much oil and can use something light. Combination or dry skin types (like Skin Types 5-9) don’t produce as much oil on their own, so they’ll want to reach for something richer.

The only time I would advise against using glycerin (or any other humectant for that matter) is if you’re in a very dry environment, like an airplane. Since there’s no water in the air for the glycerin to attract, you run the risk of it pulling water out of the deeper layers of your skin instead.

BTW, drinking water won’t hydrate your skin (but these three things will). 

Will Glycerin Make Me Break Out?

Since glycerin is derived from oil, some people are concerned it will clog their pores or cause them to break out. This isn’t the case—you would have to apply it at a concentration of almost 100% for it to become comedogenic, and this is never how it’s used in products. Glycerin is actually a great ingredient for breakout-prone skin because it can be added to acne-focused formulas to make them less drying. 

To Get the Skin Benefits of Glycerin, What Kinds of Products Should I Use?

To get all the best hydrating, skin-plumping benefits from glycerin, turn to leave-on products. This isn’t to say glycerin can’t be a great ingredient in rinse-off products like cleansers. As I mentioned, it can improve the texture of a product and give it moisturizing properties. But if your goal is to improve the water content of your skin and pull in as much moisture as possible, a leave-on product is the way to go. Try reaching for a toner or a serum (I like the Vitamin C&E Treatment or Skin Drink Concentrate). 

Moisturizers with glycerin can also be very beneficial. Many moisturizers will use a mix of humectants, like glycerin, along with more emollient ingredients to give you the full spectrum of moisturization. 

Learn the difference between humectants, emollients, and occlusives (plus, how to find the right moisturizer for your skin type). 

How Does Glycerin Stack Up Against Hyaluronic Acid?

It’s easy to be seduced by the huge amount of PR hyaluronic acid has gotten over the years—and don’t get me wrong, it’s a great ingredient! But this has also led to the misconception that it’s far superior to other hydrating ingredients. At the end of the day, glycerin and hyaluronic acid both function as humectants and have a very similar effect on the skin. 

There are two main upsides to glycerin—it’s a smaller molecule than hyaluronic acid, and it’s less expensive to formulate with. Smaller molecule size means it’s able to penetrate more deeply into the skin, which is where it will be most effective. Hyaluronic acid can be chopped up into smaller molecule sizes as well. But since it doesn’t start out that way and needs more processing, you’ll usually end up paying more for a hyaluronic acid serum that has multiple weights of hyaluronic acid.

Another difference between the two ingredients (and where hyaluronic acid has the upper hand), is texture. Higher-end, well-formulated hyaluronic acid tends to have a silkier texture than glycerin, which can feel a bit sticky or tacky before it dries down.  

At the end of the day, it really comes down to marketing, budget, and consumer preference. 

Next, check out my 7 favorite hydrating ingredients (they’re all guaranteed to give you plumper-looking skin).

10 Delicious, Healthy Dinners to Wow Your Sweetheart

by Caitlin H,

Feb 14, 2023

Did you remember Valentine’s Day? If you or your sweetie are trying to eat healthily, why not keep the momentum going by whipping up a delicious dinner?

Want to try a new recipe to surprise your sweetie for Valentine’s Day (or any day)? We’ve got your covered with some tasty choices! Bon appétit!

7 Ways to Make the Most of Your First Day at the Gym

by Caitlin H,

Feb 6, 2023

You did it. You committed to your health and fitness and signed up for a gym membership. And now, it’s time to step into that world of weights and cardio machines for the first time. It can feel pretty darn intimidating. That’s more than okay. It’s a brand new situation, and doing anything for the first time can be nerve-wracking.

Thankfully, the gym is actually a place you can have fun and spend time — you just have to set yourself up for success before showing up for the first time.

These 5 Simple Dietary Swaps Could Lengthen Your Life

by Caitlin H,

Jan 30, 2023

If the potential of adding years to your life by making small changes appeals to you, listen up.

Improving the quality of foods you eat daily — even just a little — can extend your life, no matter how old you are.  Making some simple swaps to your overall diet can improve your nutritional intake — and maybe even add years to your life!

Step Outside Your Comfort Zone This Year

by Caitlin H,

Jan 23, 2023

The new year is often when we think about hitting the reset button on some (or several!) aspects of our lives. We consider our intentions, set goals, and start doing what we can to achieve them.

This year, consider the following: How often do you set a goal to do something extraordinary that will give you a sense of true exhilaration?

Maybe it’s time to step outside your comfort zone and live life to the fullest!

8 Simple Ways Women Can Move More While At Home

by Caitlin H,

Jan 16, 2023

You’ve heard it before, and you’ll hear it again; physical activity is crucial to controlling your weight, gaining healthful benefits, and expanding your lifespan. 

A recent study found that physical activity was associated with a lower risk of death for women. By participating in daily activity of any intensity, a woman could lengthen her expected lifetime. Fitness guru, Dr. Gabe Mirkin tells us “You do not need to have a specific exercise program to stay fit, you just need to keep on moving for a large part of each day.” That’s good news if you’re not a big fan of what we traditionally associate with exercise.

So, what can you do to make sure you can keep your body in motion each and every day? We have 8 simple ideas for you! (Men, you can do these things, too!)

Lorrie Mills Lost 15 Pounds In Just Three Months

by Caitlin H,

Jan 9, 2023

Lorrie Mills is a giving person. During the holiday season, he sponsors families in need by fulfilling their wishlists and providing food. But in April 2022, Lorrie learned some troubling news that meant it was time to give something to himself, too.

When his doctor started making notes in his medical records about his chances of stroke or heart attack (or worse) Lorrie took him seriously. That same day he found Diet-to-Go, and three months later he’s happy to share what he’s learned.

Clever Hacks To Help You Get a Better Night’s Sleep

by Caitlin H,

Dec 19, 2022

A quality night’s rest is one of the best feelings. It makes it much easier to take on the day’s tasks, make time for exercise, think clearly, be productive and even make better nutrition choices.

Unfortunately, many of us may struggle to get quality sleep. 

If you’re one of those people, you may want to take a peek at our list of things you can try in order to up the quantity (and quality) of those zzzzs! 

20 Weight Loss-Themed Gifts They’ll Love

by Caitlin H,

Dec 12, 2022

Finding the perfect gift for a loved one can be challenging, especially if you want to support their weight loss goals tactfully.

Thankfully, there are options to give them what they want (or need!) with class. Our holiday gift roundup below includes ideas for 20 thoughtful, quality weight loss-related gifts that will make them smile and help them achieve their goal!

10 Festive & Fun Light Christmas Cocktails

by Caitlin H,

Dec 5, 2022

Holiday get-togethers are often synonymous with high-calorie adult beverages like spiked eggnog, mimosas, wine and beer. While it’s okay to indulge occasionally, there are also a ton of fun, lower-calorie beverages you can whip up instead.

Keep these 10 Christmas-themed cocktail recipes on hand for any upcoming festivities and you can enjoy without going overboard. As always, be sure to drink responsibly!

Dont JUST Diet. Create a Healthy Lifestyle

by Caitlin H,

Nov 28, 2022

Anyone who’s ever struggled with weight knows how challenging it can be to find a diet that works, especially with so many options.  

Well, here’s the thing. While selecting a healthy, well-rounded diet that works for you is essential, changing your mindset to focus on changing your overall lifestyle is even more critical. By approaching your weight loss plan to improve your health and overall wellness, you’re much more likely to find success.

But how do you do that?

8 Common Ailments a Better Diet Can Help Remedy

by Caitlin H,

Nov 21, 2022

Many of us pursue healthy eating in an effort to lose weight. While that is essential, consistently eating meals that are balanced for nutrition can also help with many common ailments we face throughout our lifetimes.

Read on for a list of expert and science-backed health issues that eating right can help reduce, tame, and support, so you can live life to the fullest!

8 Ways to Benefit from Meeting with a Dietitian

by Caitlin H,

Nov 14, 2022

Losing weight is a challenge. 

It’s okay to feel overwhelmed and unsure. Thankfully, there are professionals who can provide guidance, answer your questions, and help you create an individual weight loss plan that works best for you. 

Diet-to-Go believes that having a dietitian available to our clients is an essential service, which is why Rebecca Mohning, our in-house dietitian and nutritionist is on standby to help you create a plan that will work for you.

Is Your Diet Really Healthy? 10 Quick Tips to Eat Better

by Caitlin H,

Nov 7, 2022

If you’re incorporating plenty of fruits, vegetables, lean protein, complex carbs and whole grains into your diet, you probably think you’re eating a well-rounded diet. There’s a solid chance that may be true! But, a recent study published in the American Society for Nutrition found that many of us think our diet is healthier than it really is.

Thankfully, you can take control of your diet and ensure you’re getting the proper nutrition that can support you in reaching your goals, and WE CAN HELP!

8 Keto-Friendly Halloween Dishes Party Guests Will Love

by Caitlin H,

Oct 24, 2022

Halloween is a fun time for everyone, but it can be difficult for those of us on the keto diet to resist all that candy, unhealthy food and those baked goods sitting around this time of year.

Thankfully, just because you’re low-carb living doesn’t mean you can’t enjoy yourself. We’ve come up with a few Halloween-themed snacks… it’s scary how yummy they are!

10 Different Types of Yoga to Master Your Body and Mind

by Caitlin H,

Oct 17, 2022

Controlling both your mind and body are two things that can work wonders toward improving your overall health and weight loss efforts. And yoga is a highly effective way to get that control.

Yoga combines breathing and meditation (mind) with movement (body) to boost various elements of your health, including flexibility, endurance, strength, inner peace and well-being. Yoga is practiced by millions of people and the varieties and forms of the practice is growing. You can try out for mediation, fitness, spirituality and, of course, fun!

Work your way down our list of 10 different yoga types! You’re sure to find the perfect yoga workout.

3 Strategies to Maximize Weight Loss Through Portion Control

by Caitlin H,

Oct 10, 2022

Most diets focus on restricting your eating by cutting out things like refined sugars, carbohydrates, fat content, etc. And while reducing your intake of those things can aid in weight loss*, the constant restriction can also make it more challenging to stay dedicated and consistent.

Another practical approach is to allow some of the foods you enjoy most while focusing on portion control instead. Portion control is when you focus on the amount of food you’re eating and adjust it according to your calorie and nutritional goals.

Applying some simple routine tips to your meal portion control can go a long way toward helping you reach your goals!

Former Ballroom Dancer Reverses Diabetes while Shedding 45 Pounds with Diet-to-Go

by Caitlin H,

Oct 3, 2022

For 77-year-old Florida resident Judith Nelson, weight loss came secondary to a deep desire to regain control of her health and expand her lifespan.

“Healthy living is what’s most important to me,” Judith said. “Right now longevity and not being a burden to my children is my primary goal, and that comes from being healthy.”

Find out how Judith Diet-to-Go helped Judith work towards her goals, and find out how YOU could be our next success story!

7 Delicious, Healthy Weekend Dinners for Fall

by Caitlin H,

Sep 26, 2022

Autumn is such a fun time. The cooler weather and changing leaves make for an excellent time to get outside and enjoy the fresh air. Plus, the seasonal produce makes for exciting, tasty dishes that are packed with nutrition and flavor.

Do you have any fall favorites? We have a few we think you should add to your recipe book! You can whip up these delectable dishes on the weekends and enjoy your fresh, calorie- and portion-controlled meals from Diet-to-Go during the week!

5 Ways to Ensure Your Weight Loss Journey Won’t Be a Wash

by Caitlin H,

Sep 19, 2022

You know eating a healthier diet is vital to losing weight. You know that it means you’ll have to make some real changes, and you’re ready.

So you research online, you check out the article about the best new diets, you talk with your friend about the plan she’s been trying…

But here’s the thing: Losing weight isn’t about trying the latest and greatest thing. It’s finding what works for you and setting yourself up for success by ensuring your weight loss journey won’t be a wash. We’ve come up with a few ways for you to do exactly that.

Spin Class Instructor Says Nutrition is Key to Weight Loss

by Caitlin H,

Sep 12, 2022

Denise, a 47-year-old marketing executive for a major pharmaceutical company, has been exercising nearly every day for years. She teaches spin classes three days a week, lifts weights five days a week, and does yoga one day a week. Despite her incredible fitness level, Denise knew last December that her 202-pound weight meant it was time to make a change.

Even as a fitness enthusiast Denise turned to Diet-to-Go to help lose those extra pounds with its ease, portion control, and high quality food. 

Ready in just 10 minutes, this cozy and comforting banana bread oatmeal is made with cinnamon, nutmeg, vanilla, caramelized bananas and walnuts. This easy breakfast is extra delicious with chocolate chips melted in!

What better way than to combine my two of my favorite breakfast foods: oatmeal and banana bread!

Oatmeal is one of my go-to breakfasts during the chillier months when I’m craving something warm and comforting in the morning. 

And banana bread is such a nostalgic comfort food for me. There’s nothing better than the smell of banana bread baking in the oven.

So I figured why not combine the flavor of banana bread with a bowl of hearty oats!

With only 1 minute of prep and 9 minutes cook time, this oatmeal is ready in just 10 minutes!

You can make this fresh for a lazy weekend morning, or batch prep and store in the fridge or freezer for an easy-to-reheat breakfast on your way to work or to drop off the kids! 

Ingredients You’ll Need 

Notes on Ingredients

old-fashioned rolled oats: you can use old-fashioned oats, quick steel cut oats, or steel cut oats. Whichever oats strike your fancy! I like using quick steel cut or old-fashioned. 

almond milk: Almond milk is my go-to for cooking and baking because of it’s mild, neutral taste but feel free substitute with cow’s milk or your favorite non-dairy milk alternative.

cinnamon: the perfect cozy spice for banana bread

vanilla: to help give it that banana bread flavor

brown sugar: to help caramelize the bananas. You can substitute for coconut sugar or maple syrup. 

banana: you’ll cook half of the banana in the oatmeal and then caramelize the rest to use as a topping!

chopped walnuts: we’re toasting these with the banana slices for a topping. I love the texture, flavor and source of fat walnuts add. Feel free to swap for a different type of nut or omit if you’d like.

butter: to sauté the banana slices for topping. Can substitute for coconut oil or ghee, if desired. 

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission)

How to Make Banana Bread Oatmeal 

Add ingredients to saucepan. Add oats, almond milk, cinnamon, nutmeg, vanilla, salt and half of the banana slices to a small saucepan and stir to combine.
Cook oats. Cook over medium-high heat, stirring frequently, until liquid is absorbed and oats are thickened, about 8-10 minutes.
Caramelize the bananas and toast walnuts. While oatmeal is cooking, heat butter in a small nonstick pan over medium heat. Add brown sugar and stir with butter until combined. Add banana slices and walnuts, turning banana slices over once caramelized, about 2 minutes. Cook for another 1-2 minutes. Remove walnuts from heat once fragrant and slightly browned, about 2-3 minutes.
Build your oatmeal. Top cooked oatmeal with caramelized banana and toasted walnuts and/or chocolate chips or a drizzle of maple syrup for additional sweetness! 

Expert Tips

If using quick steel cut oats, use 1/4 cup oats and 3/4 cup almond milk. Heat ingredients over medium-high heat until liquid has absorbed and oatmeal is thickened, about 6-8 minutes.
Walnuts toast quickly – be sure to keep an eye that they don’t burn!
When your oatmeal is cooking, don’t forget to stir it a few times so the bananas don’t burn or stick to the bottom

Recipe FAQs

Is oatmeal and banana good together?

I love adding banana into oatmeal for a touch of natural sweetness and delicious flavor. Adding a banana to your oatmeal also adds a good source of vitamin C, potassium, and fiber!

What if I want this recipe to have more protein?

While walnuts and oats contain some protein, you can absolutely make this a high protein dish by adding in protein powder while cooking or by adding greek yogurt or cottage cheese as a topping! 

What are the benefits of oatmeal?

Oats are a nutritious whole grain, providing a good source of the following nutrients: protein, selenium, fiber, iron, vitamin B1, magnesium, phosphorus, zinc, and copper. They contain soluble fiber, which has been shown to help lower blood pressure and cholesterol. They also contain prebiotics, which are like food for probiotics (good gut bacteria), and may help support a healthy GI tract.

Storage and Preparation 

Banana Bread Oatmeal leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days or in a sealed container in the freezer for up to 3 months.

Recipes that Pair Well

Veggie Egg Bites

Pomegranate Smoothie

Cozy Lavender Almondmilk Latte

Air Fryer Eggs

For more oatmeal inspiration, check out my other recipes below!

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

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Wondering whether or not to fast after a binge? Keep reading to learn why it’s not a good idea, and what you should do instead.

Experiencing a binge eating episode can be very overwhelming. Just after realizing what has happened and what took place, you may feel overwhelmed, confused, or even ashamed. As a result, a common human reaction is to try and fix it or erase it. This often leads to fasting. 

Unfortunately, fasting only perpetuates the situation. It leads to recurrent episodes of binge eating and fasting, with no end in sight. If you’ve experienced this cycle before, you’ll know exactly what we’re talking about. 

Thankfully, there are five steps you can take to stop this cycle and move forward after a binge.

What is Binge Eating?

Before we discuss what should happen after a binge, it’s important to establish what binge eating really is.

Binge eating is characterized by the consumption of exceptionally large amounts of food in a short period of time with little to no self-control. Afterward, participants often feel guilt, stress, and shame. Binge eating is different from overeating in that it’s completely mindless and often recurrent. It also usually involves larger quantities of food. 

Should I Fast After a Binge?

The short answer is no, and here’s why. Fasting ensures that the cycle will continue. You’ll eventually hit your breaking point and feel so hungry that you simply can’t take it anymore. The result? More often than not, another binge. 

To prevent this from happening and move past this cycle for good, start by implementing the five steps below. 

5 Steps You Should Take After a Binge Instead of Fasting 

Lead With Compassion

Compassion is so important here. It sounds silly, it sounds like it’s not really that important. But in the context of binge eating, it’s very important. Binge eating and guilt go hand in hand. One often can’t survive without the other in this scenario. 

By leading with compassion, you can start to slowly but surely remove the guilt. After you’ve engaged in a binge eating episode, it may feel natural to beat yourself up. But instead, try out utilizing compassion next time. With compassion and without judgment, ask yourself what happened and what went wrong. Empathize with yourself as you would a friend or a family member. Guilt propels the cycle, compassion ends it. 

Eat in Accordance with Your Hunger 

Fasting leads to extreme hunger, and extreme hunger can lead to binge eating. Smaller, more frequent meals lead to sustainable satiety and manageable hunger. This prevents extreme surges in hunger which lead to larger intakes of food and that overly full feeling. If we can remove extreme hunger and extreme fullness from the equation, you’re much less likely to engage in binge eating again. 

In order to do this, touch base with your own unique hunger and satiety cues. And do so frequently! Periodically throughout the day, stop and pause. Ask yourself, how hungry am I? How full am I? Would eating something help to reduce my hunger pangs right now? 

Over time, this will become easier and more natural. It will start to feel like second nature! 

Ditch the Diet Foods and Eat Balanced Meals 

Just as we discussed earlier, a common human reaction after binge eating is to try and fix it or erase it. Alongside fasting, diet foods are another common perceived solution. You ate too much, so now you should try your best to eat as little as possible, right?

You might think low-calorie diet foods are a good idea, but these will prevent you from feeling satiated and satisfied after eating. Which in turn will make it easier for you to mindlessly overeat. If on the other hand, you consume meals filled with rich nutrients that not only satiate you but also satisfy you, you’ll be much less likely to mindlessly overeat.

Stay Hydrated 

Just as we need food for fuel, we need water as well! The body craves it. If we’re constantly dehydrated, this can make it more likely for us to seek out hydration through food. Be sure to keep water nearby throughout the day and stay hydrated as best as you can. 

Move Gently and Don’t Overexercise 

Back to that solution-based mindset. Exercise is another common perceived solution. “I ate too much so I’ll just exercise to compensate!”. 

I’m sure you guessed it at this point, but this again perpetuates the cycle. Exercising, especially overexercising, utilizes more energy and exhausts us. What does the body do in response? It asks for more energy so it can recover and recuperate! 

Instead of overexercising and attempting to punish yourself, gently and compassionately move your body in a way that feels good to you. That could be a brief walk or even a short yoga flow. We don’t want to cease movement altogether, but we certainly don’t want to push ourselves too hard and overexercise. 

The Takeaway – Don’t Fast After a Binge

The main takeaway here is that fasting is not the answer. There are so many other viable options instead! Be kind to your body and yourself, and before you know it you’ll be on your way to breaking the cycle.

Do You Want to Experience More Balance with your Food Choices?

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There are skincare products that target just about any skin concern, whether it be dryness, dullness, acne or visible signs of aging. But what if there was a product that could address all of these concerns at once? Let us introduce you to the new MVP of your skincare routine: the Skin Therapy Oil from Palmer’s.

This face oil truly does the most for your complexion and that’s thanks to its cocktail of skin-loving ingredients, including retinol, vitamin C, cocoa butter, an exclusive Cetesomate-E Complex from Palmer’s and 10 pure oils. Retinol works like magic for fine lines and wrinkles, while vitamin C brightens dark spots. Cocoa butter is great for softening and moisturizing the skin, and the brand’s exclusive complex is packed with essential vitamins and nutrients.

Palmer’s has been around for over 180 years, so creating amazing formulas with top-quality, plant-based ingredients is nothing new. And it comes as no surprise that this anti-aging face oil is the No. 1 bestseller in its category on Amazon.

The Skin Therapy Oil usually costs $19, but is currently on sale for $11 at Amazon. $11 for a product that is so multifunctional is a small price to pay for such great results.

RELATED: Hailey Bieber’s Beloved $13 Face Oil Gives Shoppers ‘Baby Soft, Wrinkle-Free Skin’—& It’s on Discount Today 

Sure, this product’s ingredient list sounds impressive, but what about its actual results? The lightweight, non-greasy formula has earned a 4.6-star overall rating on Amazon, with over 28,000 shoppers giving it a perfect five-star rating. 

One wrote, “My skin feels so incredibly soft and hydrated. This is the first time I actually don’t mind going without makeup because it truly has brought back such a youthful look and feel to my 34-year-old face.”

“I’ve been rocking blemish-free, well-balanced, great-looking skin for weeks now. I’ve seen improvement in all areas, including improving the look of deep wrinkles on my chin and forehead,” raved another shopper. “Just three drops morning and night so this bottle has lasted quite a while. I will never go without this product again!”

Clearly, Palmer’s is on to something with its Skin Therapy Oil. The formula has a star-studded lineup of ingredients, and thousands of Amazon shoppers can vouch for its effectiveness. Add a bottle to your cart while the anti-aging oil still has a 42 percent discount. 

No longer restricted to aquarium walls and sushi platters, algae are now breaking out as superstar ingredients in the skin care industry. From high nutrition content to ultra hydration and antioxidant delivery, people are buzzing about the benefits of algae on the skin, especially the popular blue-green, brown and red algae varieties. With their reputation as the “superfood of the sea,” algae are transforming skin care products. Read on to find out how they may help with the appearance of fine lines and wrinkles.

What Are Algae? | Blue-Green, Brown & Red Algae Skin Care Benefits | Algae In Our Marine Flower Peptide Collection

What Are Algae?

First of all, what are these aquatic organisms called algae? For clarification, we called on our in-house expert Katy Muenter who is a marine biologist and our Vice President of Product & Education. Katy explains: “Algae are special types of photosynthetic organisms that use the energy from the sun to grow. These range in size from a single cell to over 50 meters long, and can be found in every environment on the planet, including marine intertidal zones, hot springs, and even within ice and snow.” 

Algae have many unique adaptations that help protect them from environmental damage so they can survive in these extreme conditions. You also might not know that algae represent some of the most sustainable ingredients in skin care. The fast growth rates and minimal impact from harvest means that these superfoods of the sea can provide health and skin care benefits without concern over environmental impacts.

Blue-Green, Brown And Red Algae Skin Care Benefits

Algae have been used for thousands of years in skin care for delivering skin hydration. The extraordinary properties of algae evolved from their many and varied living conditions. With advancements in skin care science, we can now harness the unique properties of algae. 

Some benefits include:

Replenishing, hydrating skin benefits
A reduction in the appearance of wrinkles
An improvement in the appearance of skin firmness

Like land-based superfoods, blue-green and red algae are vibrant in color and contain antioxidant pigments that naturally protect the skin. These compounds boost the skin’s defenses against a variety of environmental stressors. Besides acting as antioxidant powerhouses, algae also contain high concentrations of nutrients and amino acids. The intense dose of nutrition and protein building blocks replenish the skin and deliver superior hydrating benefits.

More specifically, blue-green algae extract acts as a natural retinoid alternative that reduces wrinkles. The brown algae extract contributes to increasing the appearance of firmness, hydration and elasticity in the skin thanks to its high water-holding capacity and ability to protect against the appearance of aging caused by collagen and elastin degradation. Lastly, red algae extract contains vitamins, minerals, and amino-acids to reduce the visible signs of aging such as wrinkles and fine lines. 

The marine flowers used in our collection are an assortment of freshwater and saltwater algae sourced from all over the planet. When combined, the algae work together to deliver a high concentration of different nutrients, minerals and amino acids while effectively reducing the appearance of fine lines and improving hydration. Let’s explore how the diverse and advanced skin care benefits of algae show up throughout our Marine Flower Peptide Collection. 

Algae In Our Marine Flower Peptide Collection

Sustainably sourced around the globe, the advanced algae ingredients in our Marine Flower Peptide Collection combine minerals, amino acids and antioxidants to increase the look of firmness on the skin and minimize wrinkles. This combination also provides the skin with long-lasting hydration. Blended together into our Smart Collagen+ Complex, algae actives provide essential nutrients like antioxidants and amino acids to ensure that skin looks smoother, plumper and more youthful-looking. This complex is found in our Marine Flower Peptide Eye Cream and Marine Flower Peptide Serum. 

Marine Flower Peptide Eye Cream contains red algae extract, a Smart Collagen+ Complex, botanical peptides (rice extract) and botanical hyaluronic acid (from beetroot). This combination encourages fewer fine lines and wrinkles, diminishes puffiness and provides deep hydration. The plant-based peptides are naturally derived from sacha inchi and rice protein and are used to enhance skin’s elasticity. They also contain compounds to boost the skin’s natural defense against drying effects of the sun and the visible signs of aging.

The Marine Flower Peptide Serum rejuvenates the appearance of skin and minimizes the appearance of wrinkles. It contains both blue-green and red algae extracts, which reduce the visible signs of aging. You can also use our ​Marine Flower Peptide Concentrate, a gel that keeps the skin firm and supple. It contains two types of algae​. Blue-green algae extract reduces the appearance of wrinkles, while brown algae extract helps the skin appear firmer. The formula absorbs rapidly to reveal smoother, revitalized, supple-looking skin.

If you’re suffering from dry skin, the Marine Flower Peptide Night Cream deeply hydrates and protects against transepidermal water loss (TEWL). Featuring dual peptide technology, this velvety nighttime essential is formulated specifically for delicate, crepey skin. Since losing water and moisture from the skin is a major cause of dry skin, this night cream works overnight to safeguard against TEWL. Like magic, this rejuvenating formula effectively locks in moisture and minimizes the appearance of fine lines and wrinkles with each application  — all in a night’s work. 

And we can’t neglect the lips! The Marine Flower Peptide Lip Serum plumps lips and reduces the look of fine lines and wrinkles. Containing brown algae extract, this silky serum helps the skin look firm and hydrated for a plumped and rejuvenated effect. Together, the products in the Marine Flower Peptide Collection reveal a more radiant, youthful-looking complexion with the look of fewer fine lines and wrinkles.

Dive into our aquatic-inspired skin care products and experience the Marine Flower Peptide Collection at an Eminence Organics Spa Partner near you. 

This article was originally written in September 2017.