Ask Coach Erin: Morning Routines, Binge Eating, & Alcohol

Hey, beauties!

I’m so glad you’re here. If you haven’t had the chance to meet me yet, my name is Erin Treloar and I’m a health and wellness coach, meditation teacher, founder of Raw Beauty Co., and host of the Raw Beauty Talks show. To learn more about me, read my first column on VITA. 

As a health and wellness coach, it’s my goal to help you live your best life—from the inside out. My hope is that these Q&A sessions help you do just that. 

This week, I’m answering a few popular questions that I hold near and dear to my heart: how I set myself up for a positive and nourishing day through my morning routine, how I stopped binge eating after years of struggling with it, and how and why I cut back on alcohol—with tips to help you do so, too. 

To get your questions answered, submit them here and  I’ll try my best to answer them over the next few columns!

Let’s get into this week’s questions, shall we?

Q: What is your morning routine?

In this season of life, it’s honestly more chaotic and quick than I imagine for myself but I have two kids, a full work schedule and I prioritize my sleep so I have to be practical about what I can get done. Sometimes I think we get caught up believing we need to do 17 morning wellness practices in order to be healthy when really I think a few little shifts here and there can move the needle in a meaningful and sustainable way.  Here’s what I do when I wake up around 7:30 a.m.

1. I take a moment to give gratitude for three things in my life. The things you focus your energy on expand, so starting the day by paying attention to what is going well shifts me into an abundance mindset and sets the tone for the rest of the day. 
2. I look at natural light. I’m someone who is impacted by light in a huge way. Whether I start my day by pulling up the blinds or stepping outside for a few moments to turn my face to the sky, this is a practice I continually return to. Also, research shows that seeing natural light in the morning before you turn on your devices can improve wellbeing—and even sleep.
3. I make my bed. I love starting and finishing the day with a neat and tidy room. My husband Scott has taught me the importance of task completion in keeping things in order. This ritual helps me take care of my things and prevents me from getting too scattered. 
4. I brush my teeth and get dressed right away (if I’m thinking of going to a workout class later, sometimes I’ll put my workout clothes on first thing in the morning so that I’m more likely to go).
5. I drink a big glass of water before eating or drinking anything else. I swear by this practice; it’s helped to improve my skin, digestion, and energy levels. #HydrateBeforeYouCaffeinate

At this point in my morning routine, I haven’t checked my phone. Just kidding…I 100% have but I make it quick and then put it facedown, volume off so I can be present with the kids before I head to work. 

6. I eat breakfast with my husband & kids. Usually I’ll have oatmeal with berries, seeds, and coconut yogurt, or peanut butter toast with hemp hearts. Prioritizing breakfast is so important to me. It keeps my mind sharp, energy high, anxiety lower and prevents me from binge eating later in the day. 
7. I head to my supplement station. I love giving my system an extra little boost. This is when I take my anti-anxiety medication, omega3’s, and probiotics. After I drop my kids off at school, I love making a decaf oat milk latte or matcha. I’ll add in chaga or ashwagandha to help further regulate my system and then it’s off to work I go! 

The most important thing to remember when you’re creating your own morning routine is to reflect on what will work for your life in this season, otherwise it won’t be sustainable and you won’t be getting what you need. To learn more about how to create the perfect morning routine tune into this podcast episode. 

Q: How did you stop binge eating?

Healing binge eating and emotional eating took time, professional support and a layered approach. If you are struggling with binge eating, I highly recommend speaking to a trained professional like your doctor or a therapist.  

My recovery from anorexia and binge eating was a process that involved inpatient treatment in the hospital, however some of the most impactful work I did was with a coach who taught me how to regulate my nervous system. In hindsight, I can see that so much of my eating disorder was a symptom of an anxious mind-body system.  I needed a way to cope with emotions and food became a way to control them. Working with a wellness coach, cultivating a positive body image, and being patient with my healing process were all pivotal for me. 

Another pivotal part of healing was to stop restricting foods and giving myself permission to eat again. Restriction is one of the top triggers for binge eating because the body is designed to protect us from famine.  If we go long enough without food, we go into survival mode and eat whatever we can get our hands on.  

Even today, twenty years after being hospitalized with my eating disorder, I still prioritise three meals a day and 2-3 snacks. I’m happy to say that I have zero issues with binge eating anymore. 

If you are struggling with binge eating please know it’s not your fault and you can get help.  Reach out to me anytime with further questions or for additional support. 

Q: Why did you cut back on alcohol, and what are your tips for others who want to drink less?

As someone with a sensitive nervous system, alcohol made my anxiety considerably worse. Cutting out drinking began as a one month experiment, but I didn’t realize how much it would positively impact my life. I was completely sober for over a year, and only recently have become “sober-ish,” meaning I will mindfully enjoy a glass of wine if it feels right and I’m in a good head space. 

For those who are curious about not drinking—or simply drinking less—I want to applaud you; in a society that seems to be built around having alcohol involved in everything, choosing to cut back on booze is a radical act of self care. Here are a few tips for how to drink less: 

1. Get honest with yourself about how alcohol is impacting your life and your wellbeing. Awareness is always the first step in creating lasting change. 
2. Set limits for yourself. Decide how many days a week or month you plan to have drinks (if any at all), and set an intention for how many drinks you will have. I found it easiest to adopt a no-alcohol policy as there wasn’t any grey area. 
3. Find some non-alcoholic drinks that you enjoy! I love TOST rosé, sparkling water with tons of lime, and ginger Kombucha. Experiment and find what feels best for you.  
4. State it out loud.  Let people know you’re not drinking so you’re less likely to cave when you’re in the proximity of drinks. I usually just say, “I’m not drinking tonight—my anxiety gets so much worse so it’s not worth it.” If anyone has a problem with you taking care of your health, that’s their problem, not yours. 
5. Drink slowly—you’re more likely to drink less when you’re being mindful.
6. Find a supportive community. When we are around others who either don’t drink, are consciously cutting back on alcohol, or are 100% supportive of your choices it’s much easier to stay accountable to our goals.

Thanks for being here! If you’re looking for one-on-one support, don’t hesitate to book a free discovery call with me to see how we can work together. Otherwise, submit your questions here for a chance to get them answered in the next few columns!

Xo Erin