Wellness Posts by Sue Brown

Understanding Trigger Food

support@wellness.com — Wed, 19 Nov 2025 00:01:57 Z

Wellness.com - Understanding Trigger Food by Sue Brown

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 peaceful, sustainable relationship with food.

- What Makes a Food Triggering? - Trigger foods vary from person to person, but they tend to have a few things in common. Most are highly palatable, meaning they combine sugar, flour, salt, and/or fat in a way that lights up the brain’s reward system. They are often ultra-processed and designed to keep you coming back for more.

Maybe you crave them even when you’re not hungry, or once you start, it’s nearly impossible to stop. Some people choose trigger foods for comfort after a stressful day or associate them with pleasant memories. Regardless, food becomes a shortcut for emotional relief. The problem is that relief is temporary and often followed by regret. Understanding that this cycle is physiological and not a personal failure helps remove the shame and opens the door to change.

- How Awareness Helps You Regain Control.- When you start noticing which foods consistently lead to overeating or cravings you begin to see patterns. You may realize that sugar causes cravings, or that certain “healthy” snacks lead to grazing all day. Awareness allows you to make decisions ahead of time, instead of reacting in the moment.

This kind of mindful attention helps reset your brain’s reward pathways and your body’s natural hunger signals. There are a number of parts of this reset. For example, every 10 to 14 days your taste buds change. Plus, after a washout period, which some people experience, cravings often decrease just by removing the triggering foods.

- Common Trigger Categories.- While triggers are individual, there are some common culprits, for example, sweets and desserts; salty or crunchy foods like chips, pretzels, or popcorn, flour or high-carb foods like pizza, or caffeinated or sweetened drinks like sodas, sweet tea. Some people struggle with high-fat fried foods.

Even foods that seem innocent, like nuts, nut butters, cheese or fruit can be a problem if they trigger cravings.

- Beyond Food. Emotional and Environmental Triggers. Your surroundings, emotions, and routines play a powerful role in what you eat. You might notice that you overeat, for example when you are tired and putting the leftovers away.

Emotional triggers often include stress, fatigue, frustration, loneliness, or celebration, and self-reflection can help you to separate physical hunger from emotional needs and consider a different choice. Ask yourself:
• What situations lead me to eat more than I planned?
• What emotions lead to cravings?
• What times of day feel the hardest to manage?

- Choosing Self-Care Instead of Self-Sabotage.- When a craving or urge hits, the goal isn’t to fight, but redirect. Food may have been your go-to before, but there are other ways to care for yourself. For example, consider journaling, calling a friend, or listening to music for emotional support, or taking a walk, stretching, breathing deeply, or resting for a physical rest. Maybe you need connection and choose to spend time with people who support you. Other things to consider are prayer, gratitude, meditation, or time in nature to help you replenish spiritually, or spending time being creative by writing, coloring, or working on a hobby. Or, you can change your environment by lighting a candle or stepping outside for fresh air.

Each time you choose one of these actions, you strengthen new neural pathways and teach your brain that you can soothe yourself without food.

- Experimenting with Safer Swaps.- For some, full abstinence from certain foods provides the clearest path to freedom. For others, planning safe swaps, or reducing harm, is the place to start. You might swap air-fried versions for fried foods, or vegetables for popcorn at a movie. These substitutions help reduce cravings and retrain your palate toward real food.

- Moving Forward.- The goal isn’t being perfect, but awareness and consistency. Over time, you’ll learn which foods nourish you and which ones drain your energy, mood, and focus. As you tune in to your body and emotions, you’ll notice that urges pass, cravings lessen, and balance returns. Each small decision is a step towards a healthier, more vibrant version of you.
-Sue Brown, RN, MS, MPA, NBC-HWC is a National Board Certified Health and Wellness Coach who specializes in working with people in their 50’s and beyond who struggle with their weight. She's worked in a variety of clinical and leadership positions over the years, but it was first after losing and maintaining a 120 lb weight loss that she found her calling as a coach. You can find Sue online at - www.suebrowncoaching.com - , - Facebook - and - LinkedIn.

Understanding Trigger Food

support@wellness.com — Mon, 17 Nov 2025 20:49:45 Z

Healthy Aging, Healthy Lifestyle and You

support@wellness.com — Thu, 23 Oct 2025 07:00:00 Z

Wellness.com - Healthy Aging, Healthy Lifestyle and You by Sue Brown

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, strength, or metabolism aren’t what they used to be, you’re not alone. Many people assume these changes are simply part of getting older. But I’ve learned that much of what we attribute to “aging” is the result of our choices, and you can make changes that transform your life. Transformation - As a Registered Nurse, I knew a lot about the science of health, but I was stuck in the food. By the time I was 59, I was more than 120 pounds overweight. I had tried countless diets, and while some worked for a while, eventually they didn’t. I had diabetes, added a second blood pressure medication, and was just exhausted. On top of this I was trying to plan for retirement, and I knew my health would continue to limit me going forward if I didn’t make some drastic changes. Staying where I was did not align with who I wanted to be. I wanted to be a healthy older adult! It was my turn! I finally shifted my focus from dieting to healing.

When I began eating real, whole food and building daily habits that supported rest, movement, and self-care, things began to change. I lost weight for the last time. I gained energy, confidence, and peace of mind. What Healthy Aging Really Means - Healthy aging isn’t luck, but the natural outcome of how you live, eat, and care for yourself over time. It’s built on the daily choices that help your body and mind stay strong, flexible, and engaged. Here are some things to consider. Nourish Your Body with Real Food - Your body changes as you age, but it is still responding to what you feed it. Real food for example, vegetables, fruits, lean proteins, healthy fats from minimally processed ingredients give your body the tools it needs to repair, regulate, and thrive.

When I stopped eating ultra-processed foods, my cravings calmed and I began feeling better. Real food isn’t just fuel; it’s information that tells your body how to function. It’s the foundation of every other healthy aging habit. Move with Intention - Exercise helps keep us moving. Strength training preserves muscle and bone density. Dancing, stretching, and gardening add flexibility. Walking supports your heart and mind.

The best exercises are ones you’ll do consistently. Choose what makes you feel good and helps you live the life you want. Prioritize Rest and Recovery - Sleep and rest are powerful anti-aging tools. Quality sleep restores hormones, supports metabolism, and helps your brain clear toxins.

Aim for seven to nine hours of restful sleep. Create an evening ritual that helps your body unwind, turn off your screens, and keep your room dark and cool. Experiment to find out what works for you. Manage Stress and Cultivate Calm - Chronic stress accelerates aging at every level, physical, emotional, and cellular. Practices like mindfulness, journaling, prayer, or simply taking quiet time, each day help lower cortisol and restore balance.

Self-compassion matters, too. Treat yourself as kindly as you would someone you love. There’s no judgment. Regardless of our age, we are still learning as we go along. Stay Connected and Purpose-Driven - Healthy aging requires emotional and social health. Isolation increases the risk of chronic disease, while connection protects your brain and heart.

Find community in friends, family, or shared activities. Volunteer, mentor, or pursue something that gives your days meaning. Having a sense of purpose is one of the strongest predictors of longevity and wellbeing. Keep balance in mind if you are still working, and of course, regardless of your focus, take time to play. Your Path Forward - You can’t control your age, but you can control how you age.

Healthy aging isn’t a single habit or number on the scale. It’s the daily practice of honoring your body with real food, movement, rest, and meaningful connections. When those elements come together, your body becomes more resilient, your mind clearer, and your spirit lighter.

When I lost 120 pounds in my 60s, I discovered that the secret to aging well isn’t a diet or a product, but putting together a healthy lifestyle that works for me. And yes, I look good too. It’s never too late to feel vibrant, capable, and alive again. Your second act can be your healthiest one yet. Sue Brown, RN, MS, MPA, NBC-HWC is a National Board Certified Health and Wellness Coach who specializes in working with people over 50 who struggle with their weight. She's worked in a variety of clinical and leadership positions over the years, but it was first after losing and maintaining a 120 lb weight loss that she found her calling as a coach. You can find Sue online at - www.suebrowncoaching.com - , - Facebook - and - LinkedIn.

Change Your Story, Change Your Life: How to Create Lasting Results

support@wellness.com — Wed, 01 Oct 2025 05:00:00 Z

Wellness.com - Change Your Story, Change Your Life: How to Create Lasting Results by Sue Brown

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 results that stick. As a nurse, board-certified coach, and someone who has walked this road, I can tell you: lasting transformation starts not with what you do, but with who you decide to be. Why Most People Stay Stuck - Most people approach change with this formula: Have, Do, Be. “When I have the weight off, then I’ll do more fun things, and I’ll be confident.” - “When I have more time, I’ll do the workouts, and I’ll be healthy.” - It sounds logical, but this approach can keep you stuck. You wait for the results before allowing yourself to live the life you want. Unfortunately, waiting reinforces old habits and old stories, and the cycle repeats. The Breakthrough - The formula that actually works is the reverse: Be, Do, Have. Be: Decide who you want to be. What identity do you want to claim? What story do you want to live into? - Do: From that identity, aligned actions naturally follow. Have: As a result, you create the outcomes you’ve been chasing. For example, instead of thinking you would like to lose weight, you might choose to think you are a healthy person who takes care of my body. Suddenly, your choices, for example, what you eat, how you move, and how you prioritize your health flow naturally from that identity. You’re no longer forcing behavior. Over time, as you watch yourself do what you plan, your confidence in who you are and the actions you consistently take increases, and you become secure in your new identity. Letting Go of Old Stories - This shift often requires releasing the stories that have been holding you back. Perhaps you’ve told yourself that you will always struggle with my weight, thinking it is just too hard. These aren’t facts. They’re old stories, and they don’t have to define your future. When you challenge those beliefs and replace them with new ones, you open the door to real change. Tools to Support Your Be - Here are a few practices that can help you embody a new identity: - Identity-Based Habits: Align small, daily actions with the person you want to become. For example, planning meals isn’t about restriction, it’s about growing into your identity as someone who honors their health by following their plan. Visualization: Spend a few minutes each day picturing your future self. What do you look like? How do you feel? What are you doing? That image can pull you forward when motivation feels low. Challenging Beliefs: When old thoughts surface, like you have failed before, pause and ask if it is true, or is it just a story that no longer serves you. Writing Your New Story - The real breakthrough comes when you stop waiting to have the result and instead choose to be the person you want to become right now. Once you step into that identity, the doing becomes easier and the having naturally follows. Try this to take your first step today. Pick one area where you want change. Name the limiting belief that’s been holding you back. Choose a new identity and take one small action this week that proves your new story is true. Changing your story isn’t about pretending—it’s about deciding and acting with intention. The moment you say, “I am someone who prioritizes my health” you step into a powerful new way of being. From there, your actions flow more naturally, and your results last. I made a decision that I was going to lose weight for the last time. I lost 120 lbs and have kept them off. I’ve changed my story permanently. If you’ve been waiting for circumstances to change before you act, try flipping the script. Become the person you want to be first. When you shift your identity, you’ll find that transformation you have been searching for will follow. Sue Brown, RN, MS, MPA, NBC-HWC is a National Board Certified Health and Wellness Coach - who specializes in working with midlife leaders who struggle with their weight. She's worked in - a variety of clinical and leadership positions over the years, but it was first after losing and - maintaining a 120 lb weight loss that she found her calling as a coach. You can find Sue online - at - www.suebrowncoaching.com - , Facebook and LinkedIn.