COVID-19 Resources for Coping, Intuitive Eating & Eating Disorder Recovery

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Why New Year’s Resolutions Fail

Colorful Neon Stripes and Black New Year Social Media GraphicHave you stopped making New Year’s Resolution because  you feel like “they always fail”? Or do you make one knowing deep down that you likely won’t accomplish it, or are you recycling the same resolution year after year?

We enter the New Year with good intentions, but once we realize change takes sustained effort, we give up all to easily and fall back into old habits. By knowing the reasons why new year’s resolution may fail, you can help create a smart goal and make your new year’s resolution happen. Continue reading →

Tips for Preventing Stress-Induced Eating

Top 5 Tips for Preventing
Emotional or Stress-Induced Eating

1. Try to eat several times a day. It is recommended to eating every 3 to 4 hours, which generally means having 3 meals and 2 or 3 snacks per day. Following a regular eating schedule provides your body and brain with a steady supply of energy throughout the day. The best diet is rich in complex carbohydrates (whole grains, beans, fruits and vegetables), with lean proteins and unsaturated fats.

2. Limit sweet and sugar-containing foods to 1 or 2 per day. Replace refined sweets with more nutritious sources of carbohydrates like fruit, yogurt mixed with fruit, popcorn, whole grain crackers, veggies with salsa.
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Stress-Induced Eating: The Facts


Do you find yourself wondering how your daily stress affects your health? Stress can definitely play a major role in weight gain. It affects the food choices we make, how hungry we are, how often we eat and even where on our bodies we gain weight. It’s not only about what you eat, but also how you eat. Stress can affect nutrient needs, reduce absorption, increase excretion, alter how the body uses nutrients, and increase the daily requirements for certain nutrients.
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Guilt Free Portioning- Eat Everything on Your Plate:

This blog post was written by Amanda Clark, an Advanced Accredited Practising Dietitian with over 25 years experience. She is the creator of Portion Perfection, a set of innovative visual tools that make portion control easier!

Eat everything on your plate – guilt free

“I’m so full, I should’ve stopped eating 5 minutes ago”. We’ve all been there at one time or another. Despite your meal looking a little too large when it arrived, everything has been eaten and you’re left with a rising sense of guilt and a promise to make up for it by only eating celery sticks the next day.
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12 Tips for Surviving a Buffet


Buffets are often overwhelming and can lead to overeating and poor nutritional choices.  Here are some tips to help you survive a buffet so that you can enjoy the food and feel good about your choices!
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Tricks for Managing Halloween Treats

3028306780_60053285d1For those who are watching their weight or trying to follow a diet plan, the holiday season can be a very difficult time of year. Halloween is the official beginning of the holiday season and Halloween treats and weight gain can go hand-in-hand.

Here are my five tricks to help you manage your Halloween treats:
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What is Normal Eating?

Does normal eating mean “dieting”, “restricting”, “willpower”, or “elimination”? Is normal eating abiding by “food rules”? Or is normal eating filled with “shoulds”? “I should eat this”. “I should not eat dessert”. “I should count calories”. “I should stay away from that”. This does not sound like a very satisfying or healthy way of eating. So is there such a thing as normal eating?
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Thanksgiving Feast Health Benefits


Most of the reason people tend to gain weight around the holidays has more to do with eating outrageous portion sizes, rather than the food itself.  Common Thanksgiving foods actually have significant nutritional value and health benefits!

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8 Steps to Mindful Eating

Do you:

  • Eat your food in a rush, barely chewing
  • Mindlessly munch on snacks while zoned out in front of the TV or computer
  • Eat because you are in a social setting where everyone else is eating
  • Eat until the food in front of you is gone
  • Eat because your are upset or bored
  • Eat until your hand hits the bottom of the popcorn bucket at the movies

The question quickly turns to: “Do you eat mindlessly?”

Is there a solution? Yes! The practice of mindful eating!

Continue reading →

About Gina
Gina Consalvo-Hassick, MA, RD, LDN, CDCES, NCC is a registered dietitian and is actively involved in various food and nutrition communities. She has counseled and assessed a wide range of patients and has experience in outpatient, inpatient, and consulting. Areas of specialization include weight management, eating disorders, and wellness nutrition.
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Gina Hassick,

(908) 827-1482

Office Location:
Simon Silk Mill
641 N. 13th Street
Unit E-101
Easton, PA 18042