Primary and Secondary Foods

Primary Foods

Primary foods feed us, but they don’t come on a plate. What we actually eat is called secondary foods. Imbalances in the primary foods affects our ability to achieve optimal health. We become less dependent on secondary foods (actual food) when we achieve balance with our primary foods. It is very important to understand the impact primary foods has on our food choices and the ability to achieve and maintain a healthy lifestyle. .

You will be provided with the Circle of Life exercise handout. This activity will provide a visual for you to discover which primary foods you are missing the most and where you may wish to spend more time on. Click here to learn about my services and packages! 


How do you connect to something greater than you? (i.e. Meditation, Yoga, Church, Bible Study, Journaling, Hiking). What soothes and comforts your soul?


How is your career going? Are you doing something you enjoy? Do you need a career change or support in the right direction? Does your career motivate and inspire a higher purpose? Has motherhood taken a toll on your ability to focus on other passions to pursue? What are your favorite hobbies? What kind of personality do you have?

Learn about your personality type through Myers-Briggs. Understanding how you perceive the world and make decisions will help you choose the right career or activity.


Have you found a physical activity you enjoy? Is your body improving physically and mentally? How do you make time in the day to move your body? Which forms of exercise are adequate for your body type and health conditions (if any). Do you feel clueless on how to start an exercise regimen?


How are you doing with relationships? Are your relationships nurturing and uplifting to your wellbeing and chapter in life? What is one relationship that may need improvement? Do you feel isolated and need a network of like-minded individuals for support?

Secondary Foods – Mindful Eating


  • Why Do I Eat?

    Physical HUNGER Cues! Listen to your body. Balance eating for nourishment and eating for enjoyment.

    Physical Hunger Symptoms

    • Hunger pangs
    • Growling in stomach
    • Weakness
    • Difficulty in focusing
    • Shakiness
    • Irritability


    Non Hunger Triggers that drive you to eat

    • Bored
    • Angry, Sad, Happy
    • Tired
    • Social Events and Activities – i.e. Sport event, Holiday
    • Convenience
    • Stress
    • Comfort
    • Reward or Celebration


  • When Do I Eat?

    Recognizing your hunger cues before you become ravenous is very important. If you hold off too long to eat then you will likely eat mindlessly and overeat. Every few hours, ask yourself am I hungry? Do I notice any physical hunger symptoms? Eating when you are actually hungry will be more satisfying.

    Observe how your kids eat. They recognize their hunger cues and know when to stop eating. As we grow older, that innate eating ability gets taken over by non-hunger triggers. You can relearn how to eat intuitively!

  • What Do I Eat?

    Ask yourself…

    What do I want?

    • Sometimes if you deprive yourself of what you REALLY want, you may end up overeating it in the end because what you chose to eat instead did not satisfy you.
    • Everything in MODERATION.
    • Do not make yourself feel guilty. Ask yourself how you were feeling and what were you thinking at the moment? Were you being mindful or mindless?
    • Do not categorize foods as either Good or Bad. Allow yourself to eat a variety of foods. Do not let food power over you.


    What do I need?

    • What nutrients does your body need at that moment?
    • Are their certain foods such as vegetables or fiber that you need to eat more of to create a balance and meet your health needs?


    What do I have?

    • Plan ahead time to avoid choosing unhealthy foods that are readily available.
      • Pack a lunchbox with portioned snacks whenever you leave the house.
      • Stock your refrigerator with cut up vegetables or fruit that you can easily grab.
      • Find time to prep either all or certain parts of your meals (i.e. dinner) so you don’t resort to fast food.


  • How Do I Eat?

    Eat with Intention and Eat with Attention

    • How fast do you eat?
    • Where are you eating? (i.e. on the couch, driving in the car, at your desk working on your laptop). Avoid eating where their are distractions that will promote mindless eating.
    • Are you paying attention to the taste, appearance, smell, and texture of the food?
    • Are you chewing your food and taking breaks between each bite?


  • How Much Do I Eat?

    Overeating makes you feel uncomfortable. Mindfully eat and always ask yourself midway, “How much more do I need to eat to feel satisfied and not uncomfortable?” This takes practice and its important to remain positive.

    Do not let yourself feel guilty when you overeat but learn from that experience.

    What were you thinking and feeling? Were their any environmental or emotional triggers? Was I mindful when eating? Did I serve to big of a portion on my plate? What kind of distractions did I have?

  • Where Do I Invest My Energy?

    How do you want to utilize the energy you have consumed in your daily life?

    • Body – improve your physical health with healthy food and exercise, adequate sleep, relax
    • Mind – think positive and reach goals, intellectual and deep conversations
    • Heart – love yourself, build healthy connections, be vulnerable
    • Spirit – be present, prayer, meditation, journaling, be thankful


    Do not let food consume you. Allow food to nourish you and provide the energy to do the things you love.

    Avoid using the fuel from food in over analyzing everything you ate that day or restricted. Redirect that energy into something productive.



“When you’re focused on food (or not eating food), you can’t focus on living your life. When you focus on living your life, food becomes much less important.”

 (May, Michelle M.D., Eat What You Love Love What You Eat)