What I’ve Learned About Healing My Relationship With Food

Over the decades, I’ve gathered a few hard-earned lessons that helped me finally address my food struggles for good. These mindset shifts changed not only my habits, but my confidence and my relationship with health, and I hope they make a difference in your journey too.

1. Restriction

“Restriction” is a loaded word for many of us. While some people can follow rigid rules, most of us feel triggered or defeated by the idea of limiting calories, treats, or entire food groups. When we can’t stick to restrictive plans, we often assume we are the problem rather than the restriction itself.

For many, this mindset creates defiance, self-sabotage, and even fixation on foods we barely thought about before. The moment something feels “off limits,” it becomes even more tempting.

The real takeaway?
Learn how to eat, to nourish, satisfy, and support your body rather than chasing a number. That alone changes everything.

2. Eating for Comfort

We all face stressful days, seasons, and sometimes years. Food becomes an easy source of comfort: it’s accessible, it’s soothing, and the payoff is immediate. But if we rely on food as our only outlet, we may unintentionally create more health stress in the long run.

It’s important to enjoy food and find nourishment in mealtimes, but also to build non-food outlets that comfort and ground you. Move your body, breathe deeply, journal, call someone you trust, give yourself options.

And remember: food fuels your brain and body. Eating adequately isn’t a luxury; it’s part of how you solve problems and show up for life.

3. “No Pain, No Gain”

Many of us grew up hearing that exercise only “counts” if it’s punishing. When you’re already living in fight-or-flight mode, this mindset can lead straight to burnout and resentment.

Yes, going hard may show faster results, but is it sustainable? For most people, the answer is no. Instead, start with gentle, enjoyable movement at a pace you can maintain. Build trust with your body. Over time, adjust your intensity based on what supports, not drains you.

Movement should support your life, not feel like another battle.

4. The Scale

For years, the scale dictated my success or failure. Many of us rely on that single number to measure progress, but the truth is: it only offers a partial picture.

Weight reflects multiple elements: water, muscle mass, body fat and fluctuates constantly. Without context, the scale can create unnecessary stress and distorted expectations.

Consider measuring progress using additional markers, such as:

• energy levels

• symptom changes

• mood

• digestion

• mental clarity

These indicators provide a far richer understanding of your health than any single number ever could.

Use the scale as a tool, not a judge and only if it truly helps you.

5. Blame, Shame, and Guilt

This one is all too familiar. After overindulging, many of us jump straight to punishment, skipping meals, over-exercising, or restricting in hopes of “undoing” the damage.

But this cycle keeps you stuck. If you’ve spent years yo-yoing and wondering why progress feels impossible, this mindset is likely a major culprit.

Instead of beating yourself up, look at what happened with curiosity. Every slip is a learning moment. Over time, you’ll find your balance, boundaries, and rhythm without shame.

My Journey

All these themes repeated throughout my life, creating a cycle that felt productive but kept me stuck. The advice I heard growing up didn’t stand the test of time and often worsened how I saw myself. For years, I believed I was the issue.

It took two decades and a combination of personal experience, patient stories, and deeper professional training to realize the truth: I wasn’t the problem. The frameworks I was given were.

Through learning, unlearning, and rebuilding my understanding of nutrition, I discovered a new relationship with food, one where I’m no longer controlled by it, but supported by it. Food now fuels my energy, performance, and well-being.

This transformation is why I founded Nutrition Custom Care. If you feel stuck in the same cycles and are looking for a fresh, compassionate, evidence-informed approach, we’d be honored to help you explore what truly works for you. Your pathway to health doesn’t have to look like anyone else’s, and sometimes, a fresh perspective is exactly what opens the door to lasting change.

In the spirit of well-being to set off the New Year, we’re offering our online coursework at a WHOPPING 30% discount until January 1, 2026. Go to services.nutritioncustomcare.com. Please contact us for specifics on a deal whopper: a 50% discount. Subscribe to our monthly blogs, “Simple self-care strategies,” to maintain health alignment. Lastly, we are happy to schedule virtual appointments at nutritioncustomcare.com  if you feel like you could use more individualized support and accountability! HAPPY HOLIDAYS!