Welcome

Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe, no less than the trees and stars; you have a right to be here.
Desiderata.

Therapeutic Eating™ is a permission slip & an invitation.

I created Therapeutic Eating to bridge “best practices” – ie. foundational self care, daily ritual and commitment to honesty which are the launching pads to self awareness, increased confidence and ultimately, access to deeper healing.

We’re in this together, let’s make it delicious.

“With so many people in the health and wellness industry it can be overwhelming and hard to trust anyone. Katie is as genuine and authentic as they come and I love how she supports her clients (and everyone) into coming into a relationship with themselves. Eating is a way to honor and love yourself. Movement is a way to love and honor ourselves. Through Katie’s support, guidance and suggestions I’ve been able to cultivate a deeper sense of self love resulting in better health, more energy and just feeling better all around. Even on my bad days!” – Lauren Adelman

Honesty is the Root of Recovery

Be Honest

Recovery is not the Destination, it's the path

Peace & Freedom await

Buckwheat Flax bread Recipe

A page from the Therapeutic Eating Cookbook & Guide. Those who work with me receive a free copy.

What it means to Redefine Your Hunger:

Food isn’t what we think it is, mostly because we think food is either good or bad – applying some moral value that doesn’t exist. It can be both a drug and medicine depending on how we treat it. Food was created for our utmost sustenance and we can abuse it really quickly or we can use it to our utmost advantage. What we think about eating has to change, because change is our birthright and our privilege. This is what I call redefining our hunger. We are here to evolve.

␥ You can control what you put into your mouth, who you surround yourself with and what kind of lifestyle you lead

␥ You can shape your appetite by ensuring that you eat regularly. Binging happens out of deprivation – same goes with spending; even for the frugal and saving, the excess shows up as compensatory elsewhere

␥ Health is wealth and wealth is health, we are only as limited as our thinking

␥ You are not a victim to your genetics, with careful attention you can rewrite your blueprint

All bodies require a simple breakdown of fat, carbohydrates and protein in a fine but not overly complicated balance. Additionally we need antioxidants, vitamins, minerals and fiber to help sweep unnecessary substances from our digestive tract. These things aren’t hard to acquire if we eat colorful foods. Some foods cause irritation in some people so it’s important to be attuned to what those irritants are, dairy, gluten, excess fat and sugar are big offenders. It’s much wiser to address your nutrition before masking your symptoms with pills and prescriptions. Fads come and go and leave us either scarred or inspired. The literal definition of diet is: the sum of food consumed by a person. Weight Watchers, Intermittent Fasting and the Zone are trends that may help to inspire you to change what’s become habitual – they’re not panaceas. When we change how we eat our bodies and minds change in tandem – this is a synchronistic science. When we begin to feel better we begin to choose better. Be open to redefining your life whenever change beckons – it’s an invitation.

  • Sacred Self/Life Check List

    • Laundry
    • Kitchen & dishes (daily)
    • Vacuum (3x weekly)
    • Mop (bi-monthly)
    • Beds made (daily)
    • Shelves dusting
    • Clothes put away
    • Bathroom clean
    • Toys put away
    • Plants watered
    • Counters uncluttered
    • Donations to goodwill or salvation army (monthly)
    • ORDER & ORGANIZATION make for a clutter free mind and easier work flow

Katie - What do you eat, generally speaking?

I share this carefully. No one’s diet should follow anyone else’s to a T. Redefining your hunger literally means you have to be open to evolving what you eat over time and HOW you eat is just as important. As you make adjustments to your diet & lifestyle, attune to patterns and pivot. You may have discovered that intermittent fasting leads to nighttime binging so adjust back to a balanced, more feminine approach to when you have your first meal. My mornings are SACRED, I take them seriously. I make a coffee, sit down with music and take in my solitude.

Wake up – hydrate, rinse face, brush teeth etc.

Breakfast – Plant Protein & Vegetables/Fruit – ex 1) homemade gluten free toast + peanut butter 1/2 banana ex 2) soaked oats, chia seed, almond milk & berries ex 3) 1/2 gluten free English muffin + justEgg (vegan egg product) & piece of fruit *I always eat breakfast and strongly suggest women forego intermittent fasting. Eating breakfast generally contributes to better energy and digestion and steady hunger throughout the day. It prevents nighttime snacking/binging as well.

Coffee – espresso

Mid morning ex 1) plant based yogurt + 1 scoop vanilla protein powder, piece of fruit ex 2) 1/2 lb tempeh air fried with avocado + piece of fruit

Midday ex) leftovers or vegan sausage + spinach sauté

Evening – Starch & Vegetables – sweet potato, bean or lentil pasta or rice + any combination of vegetables or soup. Piece of fruit

Nighttime ritual – herbal tea

Exercise: some form of cardio & weight training + yoga – most days + a rest day – this happens sometime between breakfast and lunch or lunch and dinner, wherever there’s a decent window to move my body and shower after.

Typical treats: dairy free ice cream, carob chips, cereal & nut mix, nut & seed butter stuffed dates, Matcha Lattés. I have treats often and I love trying new products like buckwheat crackers & non dairy cheeses. I work these into my meals so I’m never deprived or doing anything militant.

  • Food

    • fruits & veggies
    • protein – plant & lean sources
    • Soup & nurturing meals
    • Starches – potatoes & grains
    • Nuts, seeds, legumes
    • indulgences – sweet, salty, crunchy foods that you crave and are made with wholesome ingredients
    • Stimulants / coffee, maté, matcha, tea
    • Supplements: collagen, multivitamins, kanna, ashwaghanda, hormonal support etc

  • Self

    • sleep
    • skin & oral hygiene
    • boundaries
    • values
    • sex
    • daily movement
    • sweat hot/cold/infrared
    • quiet time
    • music
    • journaling/self expression
  • Work

    • 30-40 hours a week devoted to being of service, passion, talents & sharing knowledge
    • investments
    • pay bills
    • writing, making lists, journaling
  • Relationships

    • therapy
    • honesty
    • calls/texts, lunch & dinner dates
    • outdoor activities
    • clear communication/reflective listening
    • intimacy

What can I say other than Katie is a shooting star spreading love around the world. The dedication to helping others is truly what Katie is all about. There’s no words that can make up how much she’s helped me, I get teary thinking about it. I owe a lot of what I’ve gotten through the last month due to her help. I never so grateful that she has entered my life. I will continue to do therapy with her even when I don’t need it because the truth is I’ll always need it and I need her just the same. My gratitude goes beyond words. – Client

Therapeutic Eating with Katie Zarko, LMFT

What is Therapeutic Eating™? The kitchen is the birthplace of our intentions. Food is a tool we use for greater self awareness. Eating is a metaphor – it describes the ways we nourish what we do, who we spend our time with and what goals we set out to achieve.

I see individuals and couples in person online through telehealth on a platform called Simple Practice which is 100% HIPPA compliant for your safety. I offer 1:1 therapy, groups and workshops as well as provide nutritional guidance, meal plans, lifestyle adjustments and Quarterly Body Resets. Everything we do starts with our bodies which is why our health must be at the forefront. I believe we are here to revere the life we’ve been gifted, one strong courageous step at a time. Thank you for trusting me – I can’t wait to support you!

“Katie Zarko is a skilled healer with a deep understanding of the body and mind connection. She speaks with compassion from her own experiences. She can guide a person entrenched in a rigid belief system to realize a more conscious and mindful relationship with themselves.” – Margaret Lumm

Connect with me

I work with: Individuals, Couples + Teens

I specialize in: Women’s issues, Addiction, Health & Lifestyle, Food & Eating Disorders, Parenting, Intimacy, Stress/Anxiety/Depression, Psychedelics

Modalities I practice: Solution Focused, Narrative, IFS, EFT, CBT, DBT, Existential, Feminist & Psychedelic Assisted Therapy + ESA letters upon request

Rates per 60 minute session

Individual $165, Couples 195$

*I provide super billing (insurance reimbursement for Out of Network Benefits) for residents of Hawaii. Inquire within