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The Secret to Stop Binge Eating

What if I told you the secret to stop binge eating was to eat more?

Binge eaters, picture this: you start your work day off committed to eating 1300 calories. For breakfast, you choke down bland egg whites and a chalky protein shake. By the time it’s 10 am, your tummy grumbles. Rather than eating, you suppress your hunger with black coffee until noon.

In your lunch box is a green salad with two-day old chicken, a low-fat vinaigrette, and exactly ⅛ cup of shredded carrots. Begrudgingly, you stab your fork into the bowl of leaves while your colleague enjoys a thick, overstuffed hummus wrap. You salivate as you watch chunks of feta tumble out from the tortilla and obsess whether or not cheese would be OK to add to your salad.

After returning to your desk unsatisfied, you remember the granola bar stashed in your desk drawer. Feeling guilty about the 11 grams of added sugar, you devour it while swearing you’ll skip carbs at dinner.

Just one problem: you’re still hungry. The rest of your afternoon is clouded by thoughts of food, making it hard to concentrate on work. Your body and brain are begging for nourishment but your calorie counting app says no. You feel bad for wanting food.

But by the time you get home, it’s game over. At a long stoplight, you caved and ordered an XL pizza off UberEats. But even the 12 minute arrival time does not stop you from tearing into your pantry like a grizzly bear at an abandoned campsite. You munch on trail mix, a handful of stale crackers, and even some chocolate chips you hid from yourself in the back of the freezer. At this point, there’s no point in counting calories- the day is ruined by your binge. Your stomach is uncomfortably full, and you feel an overwhelming sense of guilt and shame. Tomorrow, you say to yourself, I will do better.

The thing is, tomorrow won’t be better if you continue to restrict food to unhealthy levels. This is because the body’s normal and healthy response to starvation is to seek out large amounts of quick energy in the form of sugar, fat, and ultra-processed foods. Why? To keep you alive! Read How to Eat like a Normal Person to understand the binge-eating pattern.

Unless you have anorexia nervosa, an extreme eating disorder with the highest death rate of all mental health disorders, your body will drive you to seek out food when it is not getting enough nutrition. This explains why women who struggle with the all-or-nothing mentality with food often ping-pong between diets and binging- their bodies are recovering from mild starvation by overeating. 

In fact, studies show adopting a regular eating pattern has been shown to reduce the frequency of binge eating while suppressing hunger can increase the occurrence of binge eating. This means to stop binge eating, you must fuel your body throughout the day with the right balance of protein, complex carbs, and dietary fats.

Feel confused or overwhelmed by the idea of eating more to binge less? How to Eat Like A Normal Person: Guide to Overcoming the “All-or-Nothing” Mindset with Food & Diet is a story-workbook that will teach you how to eat for YOUR body so you stop binge eating and heal your relationship to food.

Written by Kait Richardson, Registered Dietitian Nutritionist and author of How to Eat Like A Normal Person: Guide to Overcoming the “All-or-Nothing” Mindset with Food & Diet. You can follow her on Instagram @kaitrichardsonrd.

Pre-order your copy here.

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My Writing Journey – Nick Savage

Every author travels a unique path that is their writing journey. From the moment we first picked up a book that inspired us, to the final written (or typed) word of that first manuscript, we’ve all been there in some unique way. While my tale is not unique unto itself, perhaps my experiences somewhere between the beginning and now can shed some light on what it’s like or ease the concerns of a weary writer.

Writing, in one form or another, has always flowed through my veins. From the very first set of lyrics when I started playing guitar and poems to which no music fit, to the numerous screenplays, and finally to the novels that have led me to write this. But my background plays little importance in the story. I grew up a mile and a half outside Chicago in Niles. I had, what I considered, a fairly normal childhood. We all have our trauma to bear. That’s part of why we write.

Growing up, I read a lot of Hardy Boys. Fun detective stories to capture the imagination of youth. As I got older, I read different genres and more politically charged novels like Johnny Got His Gun. The worlds within books always held my fascination, captivating me to escape into them. When that happens, you feel the calling to write. So, here I am. Writing about myself has never been my strong point. I much prefer stories. I guess that’s why I write fiction and not non-fiction.

When an idea for a story slides into my consciousness, I let it marinate. I may start writing a few pages to see what my immediate mind brings to the table, but I let it marinate. It stews in my head for a while, thinking about whether the initial idea holds any relevance past the first bloom. Will it make for a good story or a good anecdote within some other story? If it might make a good book, what is the story about? What endings can happen? If the idea is a boy meets girl, does it end with him getting the girl? Could it be he gets a different girl from the initial crush? Or some other possibility? More importantly, I ask myself, “Why am I telling this story? What about this needs to be told?”

After convincing myself that my idea is worth telling, thus worth being read, I plot. I do not subscribe to the discovery method solely. Plotting on cards or within software like Scrivner will help you discover what needs to happen in order for A (the beginning) to end at Z (the end). I know that some would crucify me for saying such things against discovery writing, but it is not my jam. Of course, it isn’t all plotting. At some point, I start writing. And the writing goes well for a while until I hit a wall. I do not believe in writer’s block. I believe that being prepared for the inevitable wall is how to get around that block. I plot, I write, I hit wall. So not what? Now, I go back and plot. Figure out what within the plot caused the traffic jam. From there, it’s a rinse-and-repeat kind of thing. 

Writing is the easy part. Finding the inspiration for the story can hit from out of nowhere. One day, I can be standing outside a fast food joint, waiting on my burger when I see someone who reminds me of someone and my mind starts weaving a tale of lost love and bad decisions. Another day, my inspiration spawns from the title of an X-Files episode. Not the subject matter of the episode or anything, just the title. 

We all have stories to tell. Some are novels, and some are novellas. A few of us have the gift (or curse) for epic stories. But in order to write, we need to experience this thing called life in all the shades it comes in. The ecstasy, the agony, and everything between. Go live. Enjoy the moments as they pass and see what they whisper to you. Who knows? Perhaps your next moment could be what inspires you.

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My Writing Journey – Mimi Francis

Hello world! I’m Mimi and I’m an author.

I never thought I would say those words. By the time I was in my mid-40s, I figured my time had come and gone. I couldn’t be an author, not a published one anyway. It was too late for me. Everybody knows there’s a small window for pursuing your dreams and it closes in your 30s. Right?

For a long time, I believed that. Dreaming big was for younger people, not for me. Until one day, I said “F**k it,” and decided I would chase that dream, regardless of how old I was. So, four years ago, at 48-years-old, I sat down at my computer and did something I never thought I would do. I submitted my work to a publisher in the hope they would want to work with me.

It took a lot of guts for me to take that step. More than anyone can imagine.

I wrote a lot in high school. I usually had three or four notebooks I carried with me, filled with my inner thoughts. Somehow, as the years progressed, I stopped writing. I was busy going to school, then being a wife and mother of three. While I loved to read, I never thought about writing again. Nothing inspired me.

Until I discovered Supernatural. I came into it later, the summer after season seven. I binged the first seven seasons in about nine weeks. I was obsessed. Ideas filled my head, ideas I couldn’t stop thinking about. I started to write, trying to get the thoughts in my head on paper. Before I knew what happened, I had written a 400,000 word Supernatural fan fiction. A year later, I started posting my fan fiction online.

For the next six years, I devoted my time to writing fan fiction as a part of the Supernatural fandom and, eventually, the Marvel fandom. I’m a Dean girl through and through and I’ll never stop loving Steve Rogers. During those six years, I wrote over two million words of Supernatural fan fiction and close to a million words of Marvel fan fiction. What can I say? I love demon hunters and superheroes.

According to some people in the fandom, I was far too old to be writing steamy fan fiction for monster-hunting brothers or Marvel superheroes. Eventually, those comments got to me, discouraged me, and put me on a path of self-imposed mediocrity. I bought into the idea that I was too old to do what I was doing and I was definitely too old to try something new. I would go weeks without writing and when I would write, it was subpar and not my best work. I struggled every day to get the words out.

Then fate intervened and set me on an alternative path.

A publisher followed my author’s account on social media. At first, I thought it was a scam, but as I looked into them and their work, I realized they were legitimate. And maybe, just maybe, they might be interested in me and my work. An idea took hold, that maybe I could submit something to them. Even if it was just for fun.

It was a ‘why not?’ moment for me. The worst that could happen was they would say no. I’d been rejected before and I knew, even if nothing came of it, at least I could say I did it. So, I faced my fear, emailed off the first 10,000 words of one of my finished books, held my breath, and waited.

When the response to my email came in, I stared at my phone for a full five minutes before I opened it. Even though I’d prepared myself for the inevitable rejection, I didn’t want to see it staring back at me in black and white. No one wants to be rejected, even if you know it’s going to happen. It took everything in me to open that email.

Guess what? They didn’t say no. They said yes.

It’s been almost four years since I opened that email and my life changed forever. 

I now have eight books published, with a ninth releasing in September. My Loves of Lakeside small town romance series is set in my home state of Montana. I live the Hollywood dream vicariously through my characters in my Second Chances in Hollywood series, and I delve into the dark side of the world in my Massachusetts Mafia series. I recently turned in my tenth book, the first book in a novella series about finding love via the internet called Sweet Connections. I am currently working on my next three books.

I left my full-time job a year ago to work part-time and devote more time to writing. I have book ideas coming out of my ears. At least it feels like it some days. Since becoming a grandmother a month ago, I’ve even had a few ideas for children’s books. I would love to hand my grandson a picture book one day and tell him, “Mimi wrote that for you.” I’m also diving into script writing. I hope to one day see my books on screen—big or small, I don’t care. A lot has happened in four years. It’s been a wild, crazy, whirlwind ride. I wouldn’t change it for anything.I’m proud of all I’ve accomplished and I’m excited about what’s coming. But more than anything, I proved to myself and to everyone that said I was “too old” that you are never too old to go after your dreams. I’m in my 50s and I’m having the time of my life. Bring on the next fifty years. I can’t wait to see what they have in store for me.

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Writing Journey

I decided to become a writer early on in my life. I thought I wanted to work in comic books. If I can’t do something, I’m one of those people who gives me the drive to do it even more. I suffer from dyslexia and severe learning disabilities—ADHD as well now—so reading was always a challenge until I got older. I couldn’t read substantially until the 3rd grade. My love of reading took off when I started reading tie-in books for Halo and Star Wars. 

Conversely, I could always write. My mother and grandmother were both English teachers. My sentence structure and voice have almost always been there. During my reading journey, I began thinking, I could do this; I could write the words that take place in my head. Commas still baffle me. 

The adage is to write what you know. I know crime. I found my authorial voice while working in a jail. The first serious story I wrote involved one of my favorite character creations, which is probably the closest character to me in terms of autobiographical details and thoughts, and sadly, a character most people haven’t been introduced to, Paul-Wayne Collins. The story involved the investigation of a missing kid and a realization that the parents had done something to the kid. The crux of the story was the interview of the parent. The story was written while I worked overnight as a Detention Officer in the Tulsa County Jail. Somewhere during writing that story, my voice (as it is now) exploded onto the page. There was no turning back at that point.

I am now a detective for a suburb of Tulsa. I love learning and listening to people. They fascinate me. I like to know why something happens. 

In progressing through my career, I’ve become enthralled with empathy. 

When I finished The Olympian (my first novel), editor Jim Thomsen asked me, “Why do you write?” It only took me about fifteen novels (published and unpublished) to figure it out. Empathy.

As far as crime as a genre goes, I like to have my characters tell readers how they feel as opposed to me telling them in interior dialogue. Most authors could write great dialogue by turning interior thoughts into conversational scenes. Because I write characters through dialogue, and through character comes plot, it’s easier to stay in contemporary settings, as far as description and setting.

I also like the idea of crime happening around us. I daydream, and through daydreaming, I imagine a world happening around me that people usually don’t see. I like using “mundane” settings and set pieces to tell tense and exciting stories. I read once that many thriller writers do the global hopping/spanning narratives to give readers an escape. I chose to do the opposite to accomplish the same task.

I love the idea of not keeping anything from the reader and telling the story through multiple viewpoints. Still, in doing so, the reader gets to puzzle out the greater narrative—that’s where the mystery comes in.

I am not doing my job if I cannot kill off a character. If, at some point, I resist what the story is telling me to do versus my intention, I always go with what scares me and what the story is telling me to do. It knows better than I do. I don’t have a starting repeating character, but I do have some favorites that come and go in certain books. They’re safe until they are not. 

My first book, The Olympian, and the follow-up American Standard were both difficult but for two different reasons. The Olympian was difficult because it was my first book, and I tried to include too much. American Standard was difficult because I had not learned to let the narrative tell me the story versus forcing the narrative into a story. I learned much about that book, specifically explosive openings and avoiding flashbacks. I learned to tell a straight-line story. It’s more complicated than you think. Flashbacks should be limited, valued, and not used because you aren’t smart enough as a writer to include the information differently.

I write in the present tense because it works for me. I am a detective. I write in past tense all day long because detectives investigate crimes that have already happened. I would love to be able to write in the past tense in my novels, and I believe it would earn me a more significant readership; however, it quickly becomes work and not fun. Present tense allows me to have fun, write creatively, and use jump cuts.

I found I write in chronological order. Sometimes, a scene or chapter is written out of sequence, but for each scene to be truly important to the narrative, it must build upon what’s come before it. 

I usually start with two ideas smashed together and motivations for the characters I believe can best tell the story. Then I go from there. 

I find outlines limiting and draining and typically don’t stay with them for very long. Not because of anything I do. It’s the characters. They have a mind of their own and don’t like to be told what to do.

The best advice I’ve received about starting a novel is, what is it about? Mainly, what is the theme? What do you want the reader to take away from the experience? What are your characters’ motivations? Why are you doing this? Money and fame—do something different. Because you like talking to yourself and sharing those conversations with others—this is the only way you can do this without people looking at you funny.

As far as what people can expect as they read my work, simply this, they will be entertained. It is my only promise as a writer and my only goal. If readers get something else out of my writing, I’m thrilled, but as far as my goal as a writer…entertainment—I want the reader to finish the books with a satisfied smirk and think it was a journey.

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T.S. Simons is a Powerhouse!

After many years of traveling and working in international broadcasting, I now live in the alpine region of Australia with my partner, two kids, three cats, and two dogs. We have five acres, above the snowline, and finding ways to be sustainable, especially in winter, is quite a challenge. I am a dual UK/Australian citizen and Scotland and Australia feature heavily in my books.

My media work allowed me to travel to some phenomenal places, and experience amazing cultures. I speak Indonesian, but I regret not paying more attention in French. I use a lot of my experience working in other cultures in my books, trying to create a more inclusive world. But what really motivates me is watching my kids’ generation and wondering how they would do things differently if given the chance to rebuild the world. Would politics, religion, and legal systems play the same roles they do today?

My first degrees were in English Literature and History, but by the end of my Masters, I was completely burned out. But my love for literature and history never waned, and I have always loved visiting ancient sites, with a particular passion for mythology and Celtic archaeology, especially stone circles. 

In 2018, I became quite sick, and after a week of watching Netflix, bored senseless, I realized there wasn’t going to be a better time. So I started writing Project Hemisphere, the now five-time award-winning first in the Antipodes series and never stopped. The main impetus for me was the bushfires in Australia, where we were evacuated from our homes several times and quite literally watched the world around us burning. It was impossible not to feel that the world was ending when you were packing up your kids, your pets, and your life, wondering if it was the last time you would see your home. I remember listening to students in my community fighting with politicians who kept saying, “Climate change wasn’t a thing,” and wondering if my generation had messed it up and if my kids’ generation would get it right if they had the chance. That was when I realized that I was a dystopian writer – not in a doom and gloom way, but in that “what would we do differently” way. What parts of our current society would we keep and what would we do differently? I love posing philosophical questions and grappling with alternate perspectives.

Finding time to write is my biggest challenge.  After leaving broadcasting, mostly to be home more for my family, I changed sectors, and I am now the CEO of a multi-million dollar not-for-profit organization. The lack of travel motivation was an epic fail, as I travel just as much now, but I love my job, making a difference in the world. I also have two neurodiverse sons, so autism and mental health themes run throughout my books. It was important to me to normalize the conversation about mental health. We all struggle at times, and I knew that it was important to reflect these themes in my characters. It doesn’t define who they are but affects their decision-making.

When I write, I research everything! Plants, engineering and scientific concepts, medical conditions, and all sorts of random things. Ideas for books, sub-plots, or spin-offs often come to me while I am driving. I drive a lot for work, and I replay scenes in my head as I drive, looking for plotholes, considering a situation from another character’s perspective. In the early days, I found myself constantly pulling over to take notes to record new ideas, so I ended up installing a voice-to-text app on my phone so I could take notes while I was driving. 

The Latitude series was a spin-off of the Antipodes series, as I wanted to see how the original characters’ children would do things differently. Each generation challenges their parents, so I was keen to see the original settlers as the established ones and what their children would do differently. 

This year I committed to travel and attend international book signings – a long way from Australia. I started with Ages of Pages in New Zealand in April, followed by Authors at the Armouries in the UK in June. 

I am headed back to New Zealand in 2025, and Scotland in 2026 – my second home. Every time I return, I never want to leave. There is something about the place that calls to me. Once my kids leave home, I can see myself moving back to the Scottish Outer Hebrides, living with a few cats in a tiny cottage near the standing stones of Callanish, which feature heavily in the Antipodes and Latitude series. Spending my days reading, writing and pottering around my garden. Of course, my coffee machine would need to come with me. Coffee, cheese, and a wee dram of whisky at night are essential. 

Later this year, I am attending signings in Lexington, Pittsburgh, and Louisville, and I can’t wait to meet my US audience as well as other authors. Writing is a team sport and I love how the author community supports each other. Details of all of my signing events are listed on my website – www.tssimons.com – come along and meet me!

Tanya
TS Simons

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Author Spotlight: Robert Lewis

Have you discovered Robert Lewis?

If you have not grabbed up one of the books from Robert Lewis you are missing out!

Robert (Robby) J. Lewis is a writer based out of Charleston, South Carolina. He has brought you not only the Shadow Guardian series but the Someone Series under Robert Lewis. He has written numerous steamy film scripts for Noir Male and Icon Male and more recently agreed to start writing for Luxxxe Studios. You can keep up with Robby Lewis’s latest releases, news, and antics via his social media or at www.robert-j-lewis.com.

You can order his books in all formats directly from our 4HP Website and receive 10% OFF using coupon code 4HP10! Check out all their work here:

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Author Spotlight: Lucas Lamont

Have you discovered Lucas LaMont?

If you have not grabbed up one of the books from Lucas LaMont you are missing out!

Lucas LaMont lives near the mountains of Colorado and has been a storyteller since childhood. Throughout the years, he has dabbled in fiction and poetry and in his adult writing, most of his focus has been in gay fiction. Recently, he discovered the Omegaverse genre and is obsessed with it! During the Covid pandemic, he found his favorite series to read: The Adrien English Mysteries by Josh Lanyon (But he is very much a fan of several noteworthy Omegaverse authors). When he’s not writing and reading, Lucas loves traveling to fabulous Las Vegas to gamble or staying near the rustic lakes of Minnesota to go fishing. His current focus has been the creation of Boy Love Visual Novels, starting with his first one Fated: Type 6. The goal of his writing has always been to focus on the power of relationships and the journey they take. You can find Lucas Lamont on Facebook, Twitter, Instagram, and Wix.

You can order this book  in all formats directly from our 4HP Website and receive 10% OFF using coupon code 4HP10! Check out all their work here: 

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Author Spotlight: Leo Sparx

A black drawing of a bearded man's head wearing glasses over a rainbow background.

Have you discovered Leo Sparx?

If you have not grabbed up one of the books from Leo Sparx you are missing out!

Leo Sparx is a digital artist who is bringing his fascination with the history of queer sex to the literary erotica world. Inspiration for his work is often found during virtual orgies, trips to offbeat museums, or classic—occasionally spooky—literature. His unique blend of steamy sensations and dark passion takes the reader on a kinky exploration and allows them to experience encounters in unexpected locations.

You can order their books in all formats directly from our 4HP Website and receive 10% OFF using coupon code 4HP10! Check out all their work here:

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Author Spotlight: Travis Richey

Have you discovered Travis Richey?

If you have not grabbed up one of the books from Travis Richey you are missing out!

Travis Richey is an actor/writer from Lake Mills, WI, living in Hollywood, CA. He has had recurring roles on ABC Family’s Pretty Little Liars as Harold Crane and on NBC’s Community as Inspector Spacetime, a role that launched him into the spotlight of Doctor Who fans. He also appeared on TV in AppleTV’s Sugar, FOX’s Sons of Tucson, and NBC’s The Event, among others. He is the author of Decimus: The Vampire’s Curse.

Travis has achieved international acclaim as the creator of several web series, including Robot, Ninja & Gay Guy, 2 Hot Guys In The Shower, Smiley Town, and the award-winning series The Inspector Chronicles: Untitled Web Series About A Space Traveler Who Can Also Travel Through Time.

His videos have been seen on CNN, Comedy Central, the Huffington Post, the UK Telegraph, PerezHilton.com , and dozens of other notable blogs and websites across the internet, and have garnered over 4 million views.

You can order his books in all formats directly from our 4HP Website and receive 10% OFF using coupon code 4HP10! Check out all their work here:

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Author Spotlight: Dominic N. Ashen

If you have not grabbed up one of the books from Dominic N. Ashen you are missing out!

Dominic N. Ashen is an author and avid reader, with a heavy focus on gay, BDSM-themed erotica. After spending his youth in search of books with characters who were more like himself – queer ones, specifically – he decided to start creating some of his own. His stories star queer protagonists, most often gay and bisexual men, and feature heavy themes of dominance, submission, and all sorts of kinks. Dominic loves the fantasy, sci-fi, and horror genres and has a penchant for writing longer stories where he is able to weave in the sex and kink right alongside the plot.

You can order his books in all formats directly from our 4HP Website and receive 10% OFF using coupon code 4HP10!

Check out all their work here: