Amanda Buse

3 Simple, Healthy Tips to Avoid Overeating

I see how making small, positive changes can create big results from working with my clients as a Certified Integrative Nutrition Health Coach.  Being healthy doesn't have to be difficult and you should never feel deprived if you are eating in a way that is most beneficial for your body.  Here are 3 simple, healthy tips to incorporate into your daily routine...


I'm sure you've heard this one before but it's incredibly important!  And by water, I don't mean soda, coffee, juice, tea, flavored water, blah, blah, blah.  Water is WATER!  Your body NEEDS half your body weight in ounces of just plain water every single day.  If you find yourself reaching for an afternoon snack, next time head straight for some water first.  Drink at least 8 ounces and wait 5 minutes.  Give yourself the time to realize if you were just thirsty or actually hungry.  If you are actually hungry, then do step #2.


This is a no brainer and yet we fail to consume adequate nutrition from good quality fruits and vegetables on a daily basis.  I tell my clients to strive for 4-6 servings of vegetables and 2-3 servings of fruit each day.  Find new ways to sneak in more vegetables at every meal. Realistically, if you eat this quantity of fruits and veggies every day you will feel better, have more energy, and definitely not be hungry!  

3.  CHEW

Yes, your mother was right!  Chewing is one of the most important and overlooked aspects of eating.  Aim to have 50-100 chews per bite.  Yes, per bite!  Digestion actually starts in the mouth with enzymes beginning to break down food as we chew.  So don't skip this important step.  AND you will want to savor the delicious food you are eating so slow down and enjoy it.  Chew it up!

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Amanda Buse

Make your dreams a reality

Let’s talk about sleep…

Have you been getting enough zzzz’s lately? Or not even lately.  Maybe you haven’t slept well in a very long time.  Maybe you can’t seem to shut your mind down at night to let yourself relax and fall asleep.  Maybe you have worries that keep you from peaceful slumber.  Is sleeping through the night for an entire 7-8 hours something of a fantasy for you?  Do you fall asleep quickly only to wake up after a few hours and then can’t get back to sleep? 

Maybe this post almost put you to sleep because you are SO tired that reading anything these days makes your eyes droop.  Lol. 

Except it’s not really very funny.  Not if you are living this way and can’t seem to find your way out.  Not at all funny if you feel like a zombie day after day.  Nothing funny about trying to get through the day with about a tenth of the energy that you wish you had.  Nothing is as frustrating as lying in bed wishing you could sleep and knowing you have a million things to do the next day.

If any of these descriptions hit home with you, then we should chatIt’s time to rejoin the living.  It’s time you decide to do something about it so you don’t keep missing out on the life you should have.  The one that is passing you by because you don’t have enough energy to keep up.  Don’t wait.  A peaceful night’s sleep is just around the corner…


Visit to schedule your initial consultation today.  Take the first step towards a life with less stress, better sleep, & more energy.  Make your dreams a reality.  Literally.