Sue Brown RN, MS, MPA, NBC-HWC, PCC

You’ve spent a lifetime managing your career, family, and everything in between. Now, it’s your turn, just like it is mine. If you’re tired of losing weight only to have it come back, and you’re looking for sustainable weight loss and a lifestyle that brings you joy, there are four keys that can help you find lasting success: mindset, food, habits, and consistency.  Shift Your Mindset. Your mind is your most powerful tool, and you can use it to discover the hope and courage

I remember when ultra-processed foods were really fun. In the late 1960’s, having a dinner from a tray on Saturday nights when my parents went out was a treat. I wasn’t alone in thinking that ultra-processed foods were something special. More than 50 years later, ultra processed foods take up as much as 70% of supermarket shelf space. What we didn’t know in the 60’s is that this convenience has come at a significant cost to our health.  These foods are not just unhealthy due

What does healthy aging mean to you? For some, it’s having the energy to travel, garden, or play with their grandchildren. For others, it’s maintaining independence and having the ability to do the things they love without pain.  Healthy aging isn’t just about looking good, though it can be a by-product. It’s about feeling good by staying strong, clear-minded, and vibrant as you move through life’s next chapter.  If you’re in your 60s or beyond and noticing that your energy,

As a nurse and Board-Certified Health and Wellness Coach, I’ve seen firsthand how food choices shape health, energy, and wellbeing. After losing 120 pounds and maintaining my weight for nearly five years, I’ve learned that lasting health doesn’t come from quick fixes or rigid diets, it comes from simple, sustainable shifts in how we think and feel about food. Here are some of my favorite “food pearls”, or insights and strategies you can use to build a healthier relationship w

Have you ever felt like you were stuck on a loop, starting a diet, losing weight, only to gain it back again? You’re not alone. Many people feel trapped on that same merry go-round, frustrated by repeated attempts and ready to give up.  The truth is success doesn’t come from the latest food plan or workout trend. The  real key to lasting change begins with your mindset. When you shift the way you see yourself and your identity, you begin to rewrite your story and can create r

If you’ve ever tried to stop eating certain foods and found you couldn’t, even when you wanted to, you’re not alone. Ultra-processed foods (UPFs), which are made mostly from refined flour, sugar, and industrial fats, are engineered to be irresistible. They hijack our brain chemistry, reduce fullness signals, and cause inflammation. They are also everywhere. According to a 2022 meta-analysis of 272 studies by Praxedes and colleagues, about 14% of all adults struggle with UPFs

If you’ve ever promised yourself you’d “just have one” cookie and ended up eating the whole box, and felt guilt, shame or physically uncomfortable afterward, you’ve experienced what’s known as a trigger food response. These experiences are challenging, but they’re not a reflection of weak willpower. They are showing how that food, or it’s ingredients, affects your brain and body. Recognizing and managing trigger foods is one of the most important steps toward building a peace

“It’s just not the right time to make any changes.”   We’ve all said those words. Maybe you’ve said them recently. You’re busy. Between work, family, and a host of commitments and responsibilities, it’s easier to think that once things calm down, then you’ll finally focus on your weight and health. But here’s the truth: life rarely calms down. There’s no perfect time. Last week reminded me, once again, why that’s true.  A Wake-Up Call Early last Tuesday morning, I slipped and

Self-care is not a luxury; it’s the foundation for wellbeing. Yet for many people in midlife and beyond, it can easily slip to the bottom of the list. Careers, caregiving, or long-standing habits of putting others first may mean your own needs get pushed aside until your body, mind, or emotions begin to protest. Self-care doesn’t have to be complicated. It’s simply about identifying what helps you feel your best, physically, emotionally, socially, spiritually, and even financ

As a Registered Nurse and Board-Certified Coach, I've had the privilege of guiding many people on their journey to better health. I started my own weight loss journey several years ago and eventually lost 120 lbs. by making meaningful changes. What I didn’t expect was the ripple effect it had on my husband. Without consciously "dieting," he has lost over 50 pounds. My husband has always been my biggest supporter, but he wasn't following a structured eating and exercise plan l

Have you ever been doing great with your eating plan until a vacation, holiday, or unexpected food opportunity comes along? Suddenly, there’s a debate in your head about what you should do. Transactional Analysis, developed in the 1960s by psychiatrist Eric Berne , explains that each of us operates from three inner ego states: the Parent, the Adult, and the Child. Recognizing which one is leading the conversation can help you make healthier, more confident choices. The Three