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

What it means to Redefine Your Hunger:

Food is neither good nor bad – nor does it carry moral value. It was cultivated for our sustenance and we can use it to our advantage or abuse it to our detriment. Food is a lot less emotional than we think – when we’re physiologically balanced meaning our bodies have been consistently nourished, our emotions reflect that. No one, however, can eat enough kale or protein to fend off life’s triggers: being well fed is simply one way to combat its inherent ups and downs. If you identify as someone with a poor relationship to food and your body I want you to know, redefining yourself is a privilege and a permission slip. And it’s yours.

␥ You can control what you put into your mouth, who you surround yourself with and how you respond to triggers. Self awareness is key.

␥ You can create safety in your body by ensuring that you eat regularly and balanced. Binging happens out of deprivation or due to undiagnosed ADHD

␥ Health is wealth. If you want to live a rich life and “pay less” later, learn to fill your cup now.

␥ 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 (macronutrients) in a fine but not overly complicated balance. The latest research advocates that we consume 1g of protein per pound of body weight. Making sure we consume protein without foregoing other carbohydrates and healthy fats is integral. We need antioxidants, vitamins, minerals and fiber to help eliminate free radicals via our digestive tract. Eating colorful foods for gut diversity increases serotonin as the brain and gut are connected. It’s important to attune to which irritants might trigger inflammation in your unique body. Common triggers include dairy, gluten and sugar. Alcohol benefits no-body. It’s wise to address your nutrition before masking your symptoms with prescriptions. Even GLP1 medications should be a last resort if you haven’t begun with basic exercise and a fiber rich, nutrient dense diet. Fads come and go and leave us either scarred or inspired. The definition of diet is: the sum of food consumed by a person. Diets are not panaceas. When we change how we eat our bodies and minds change in tandem – it’s 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.

Click here for Part ONE of Redefining Yourself Through Food & Your Body – made especially for those seeking a better relationship to their bodies but for anyone on the path to establishing agency & self advocacy. This is part 1 of 4.
  • 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
  • Food

    • fruits & veggies
    • protein
    • Nurturing meals
    • Starches – squash, sweet potatoes & oats
    • Nuts, seeds, legumes
    • indulgences – sweet, salty, crunchy foods that you crave 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™? I believe the kitchen is the birthplace of our intentions and the table is a place to have important conversations, especially with those we love. Our relationships suffer in the conversations we don’t have. Our consumption habits – from the food we eat to the things we watch and buy – have much to do with our belief systems and our bodies either benefit from them or don’t. It’s often the detrimental belief systems that wind us up in therapy – and don’t worry, it happens to ALL of us. Every relationship we have stems from the one we have to ourselves. I bring focus to my client’s body – their temple – and make it a primary focus in my sessions and work outward from there.

I see individuals and couples online through telehealth on a 100% HIPPA compliant platform called Simple Practice. I offer 1:1 therapy to individuals and couples and lifestyle support as it pertains to mental and emotional wellbeing. Every so often this might include some nutritional guidance but only upon request. Everything we do starts with our bodies which is why our health must be at the forefront. We are here to revere the life we’ve been gifted, one courageous step at a time. Thank you for trusting me!

“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

Modalities I practice: Solution Focused, Narrative, IFS, EFT, CBT, DBT, Existential, Feminist & Psychedelic Assisted Therapy + ESA letters upon request ($75 a letter)

Rates per 60 minute session

Individual $165, Couples 195$

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

*I’m paneled with: HMSA (Blue Cross Blue Shield), Aetna & UHA.

Inquire within.