Hope Cruz Clark, PMP, Health Coach’s Post

I’d dive into every festive meal, snack mindlessly at parties, and promise myself, “I’ll do better tomorrow.” But the cycle of guilt and frustration continued, and I didn’t know how to stop. I tried everything—strict meal plans, skipping meals before parties, and even avoiding my favorite treats—but nothing worked. I felt defeated, thinking maybe I just didn’t have enough willpower. But then I discovered mindful eating and the power of awareness during the holidays. It was a game-changer. I was amazed at how quickly I felt more in control, without missing out on the joy of holiday food. Fast forward to today, and I’m enjoying holiday meals without guilt, feeling satisfied, and staying balanced—all while still savoring my favorite treats. It’s been a journey, but I’m proud of how far I’ve come. If you’re struggling with holiday overeating, there’s hope! 🌟 Here are three lessons that might help you too: 1️⃣ Pause before you eat. Take a deep breath and ask, “Am I truly hungry?” 2️⃣ Savor each bite. Enjoy the flavors and textures, and stop when you’re satisfied. 3️⃣ Ditch the guilt. One indulgent meal won’t ruin your progress—balance is key. The holidays don’t have to be a cycle of overindulgence and regret. You can enjoy them mindfully and feel good doing it! What’s one mindful eating habit you’ll try this holiday season? Drop it in the comments! 👇✨ P.S. Understanding your triggers is the first step to breaking free from unhealthy habits and creating a balanced relationship with food. Take the "Assess Your Triggers" Quiz and gain insights into why healthy eating feels like a struggle. This is your chance to be honest, reflect, and start your journey toward mindful eating. 🔒 Your answers are 100% private. Take your time and be true to yourself. No one will see your results but you. 👉 Click the link below to start the quiz and take the first step toward food freedom! Let’s uncover your triggers together and transform your relationship with food! 💫 Comment TRIGGERS or scan the QR code to take.

With the abundance of delicious food, parties, social gatherings and time off work, it can be a challenging time of year to manage healthy eating habits and intentions. So how do you enjoy the season without feeling guilty and still maintaining some balance? 1. Stop and consider why you overindulge [if you do].   • Is it just habit? It’s what you always do every year?   • Is it social pressure? Or is it emotional or comfort eating?   • How does it make you feel? Happy or guilty? There’s no problem with enjoying delicious food, unless you regret it afterwards. A common pitfall is writing off December completely, indulge now and start again in January. This can lead to stuffing yourself and feeling overfull, indigestion, reflux, bloating and feeling sluggish, plus weight gain, fatigue and feeling run down in January.   If you know you overindulge and want to avoid it this year, first thing to do is to stop and think about why - is it a conscious choice and what are your high risk situations? Set Your Intentions. Think about how you’re going to approach the next few weeks. Ask yourself how do you want to feel on 1st January. Will you regret everything you’ve eaten or be happy that you’ve had fun? Will you feel bad if you put on weight? So here are my tips to get you thinking about a more strategic approach. ✅ Tune into Hunger Cues – check in with yourself, are you hungry or is it something else? ✅  Have a glass of water to check you're not dehydrated. ✅ Ask yourself ‘if I ate an apple now would I be satisfied’? If the answer is no, you’re not hungry, it’s more likely emotional or comfort eating. ✅ Slow Down and eat mindfully [not mindlessly]. ✅ Always sit down and eat at a table and savour your food. Eating in a relaxed state helps you digest your food better [reduce bloating & indigestion]. ✅ Eat slowly and chew each mouthful 30 times to help digestion and minimise bloating. ✅ Slowing down gives time for your brain to register fullness. It can take at least 20 minutes for the food to get from your mouth to your stomach. ✅  Aim to eat to 80% fullness to avoid overeating – slowing down helps with this too. ✅ Use smaller plates to control portions and put your fork down between bites to savour the flavours. ✅ Avoid eating mindlessly aka distracted. Eating when standing up, running around or when stressed means you won't digest the food properly and may end up with indigestion. ✅ Stay present during meals. Avoid eating in front of screens. ✅ Focus on social connection rather than food. To read the remainder of my tips go to: https://lnkd.in/erFjPGpe #healthyeating #healthyhabits #festiveindulgence #menopausenutrition

Check out Dr. Matt Chalmers's News today. Holiday Gatherings Can Lead To Stress Eating: Try These 5 Tips To Control It Stress eating during the holidays is a common challenge driven by anxiety and the desire for comfort. It often leads to frequent grazing and increased calorie intake, especially from sugary foods that provide a temporary dopamine boost. Understanding this behavior can help individuals approach holiday gatherings with a healthier mindset and strategies to curb overindulgence. Simple tips like swapping sugary snacks for healthier alternatives, staying hydrated, and engaging in non-food-related activities like walking or decorating can make a big difference. Limiting indulgence to just a day or two and managing leftovers effectively can also help maintain balance throughout the festive season without sacrificing enjoyment. Follow his Substack for more: https://lnkd.in/geEBX-eP Follow Matt Chalmers's Linked Click the link to read the entire news: https://lnkd.in/gnApFdue

Happy Monday, friends! 🌟 Let’s start the week off with a little Monday Motivation around consistency. 🙌 When it comes to healthy habits, what we do consistently truly makes a difference—especially with what we eat. It's easy to sometimes go off track, but your body thrives on balance and consistency. 🍽 Here are a couple of tips to help you stay consistent with your eating throughout the week: 1️⃣ Plan ahead! Take some time to think about your meals for the week. Prepping healthy snacks like veggies, fruits, or protein bars can help you make better choices when you’re short on time or energy. 🥦🍎 2️⃣ Don’t skip meals. It’s tempting when you’re busy, but skipping meals can lead to overeating later. Keep your body fueled by eating at regular intervals. A quick smoothie or salad is better Remember, consistency doesn’t mean being perfect—it means staying mindful. So even when the week's temptations come, sticking to your regular eating schedule will keep you feeling great and in control. 🌱 What’s one way you're planning to stay consistent this week? Let’s motivate each other! Drop your tip in the comments! 👇✨ #MondayMotivation #HealthyEatingHabits #StayConsistent #DailyHealthyHabits #EatSmart #FuelYourBody #HealthyChoices #ConsistencyIsKey #MindfulEating #WellnessJourney #BalanceNotPerfection #FitLife #HealthyRoutine #NourishYourBody #HealthyMindset #WeekendWarrior #MealPrepIdeas #SelfCareMatters #PositiveHabits #StayOnTrack #FitnessJourney #SmallStepsBigResults #HealthySnacking #FeelGoodLiveWell

Good morning! Here are some tips to help with weight loss throughout the day: Start with a Balanced Breakfast: Opt for a meal rich in protein and fiber, such as Greek yogurt with berries or a veggie omelet, to keep you full longer. Stay Hydrated: Drink a glass of water first thing in the morning. Staying hydrated helps with metabolism and can curb unnecessary snacking. Get Moving: Incorporate some physical activity into your morning routine, even if it's just a short walk or a few minutes of stretching. Plan Your Meals: Prepare healthy snacks and meals ahead of time to avoid reaching for unhealthy options when hunger strikes. Mindful Eating: Pay attention to your hunger cues and eat slowly to help prevent overeating. These small changes can make a big difference in your weight loss journey!

This is how you are ready on Sundays 1. Plan Your Day Use Sunday to prep for the week ahead. Plan meals, snacks, and workouts. Set realistic goals for the day: aim for a calorie deficit by burning more calories than you consume. 2. Start Strong with Breakfast Eat a high-protein, low-carb breakfast (e.g., eggs, Greek yogurt, or a protein smoothie) to boost metabolism and reduce cravings later. Avoid sugary cereals or pastries. 3. Hydrate First Thing Drink a large glass of water after waking up. Staying hydrated can prevent overeating and boost metabolism. 4. Stay Active Do a workout you enjoy, such as weight training, running, or a sport. Combine strength training with cardio for maximum fat burn. Go for a long walk or hike with family or friends. Aim for at least 10,000 steps. Consider doing an intense HIIT (High-Intensity Interval Training) session if time is limited. 5. Eat Balanced Meals Protein: Include lean meats, fish, tofu, or legumes at every meal. Veggies: Fill half your plate with non-starchy vegetables like broccoli, spinach, or peppers. Healthy Fats: Include small amounts of avocado, nuts, seeds, or olive oil. Carbs: Stick to whole grains or starchy vegetables like quinoa, sweet potatoes, or oats. 6. Use Sunday for Meal Prep Cook healthy meals in advance for the week to avoid relying on takeout or processed foods during busy weekdays. Prepare high-protein snacks like boiled eggs, grilled chicken, or raw veggies with hummus. 7. Stay Busy Keep yourself active to avoid mindless eating. Engage in productive activities like cleaning, organizing, or spending time outdoors. 8.Sleep Early Lack of sleep can increase hunger hormones and lead to poor food choices. Aim for 7-8 hours of quality sleep Sunday night. Sample Sunday Schedule: Morning: Hydration, workout, high-protein breakfast. Midday: Light lunch (lean protein, veggies, and healthy fats). Afternoon: Stay active (walk, errands, or hobbies), hydrate. Evening: Balanced dinner, avoid late-night snacking. By using Sunday effectively, you can set yourself up for a healthier week while making significant progress toward weight loss goals.

Feel good about your food choices with tips from WeightWatchers The holidays can be stressful, and that can make it harder to eat well and feel good about your food choices. To help, check out these tips from our partners at #WeightWatchers. Stick to seasonal- not sure how to navigate the overflowing holiday spread? Try skipping foods and drinks you can have year round, and go for the seasonal specials. It’s a simple way to narrow down the options Outsmart stress eating- mindful eating can be difficult when there is a lot going on. Before you grab a second serving of dessert or late night bite, take a pause to decide if your actually hungry, or look for a distraction. Go for a walk, set a quick time, or do some breathing exercises to see if you really are hungry. Focus on your holiday goal- this time of year isn’t about perfection, it’s about celebrating what’s most important to you. Looking to make up for lost time with friends? Plan to host a game night. Want to create memories with family? Simply silence your phone during holiday dinners. Be kind to yourself- so you sampled a few more cookies then planned, or skipped your workout in favor of a holiday That’s okay. Give yourself some grace. Healthy is a lifestyle- enjoy those cookies and movies, and get back on track tomorrow. Looking for more weight health support? Visit www.WW.com for more information.

Hey everyone, Greg here! Last week, we discussed the importance of sleep hygiene for a good night's rest. But a healthy lifestyle goes beyond just sleep. Today, let's talk about what goes in your body: food! Eating healthy fuels your mind and body, giving you the energy and focus to chase your dreams. But let's be honest, fitting in healthy meals during a busy week can be a challenge. That's where meal prepping comes to the rescue! Meal prepping involves preparing your meals for the week in advance. This saves you time, reduces unhealthy temptations, and ensures you have nutritious options readily available. Here are some simple meal prepping strategies to get you started: Pick a Prep Day: Dedicate a specific day, like Sunday, to plan and cook your meals for the week. This minimizes daily cooking time and keeps you organized. Plan Your Portions: Decide on your meals and snacks for the week, considering your dietary needs and goals. Portion out your ingredients into individual containers to avoid overeating later. Batch Cooking is Your Friend: Double or triple recipes to create multiple meals. Leftovers can be repurposed for lunch or another dinner later in the week. Think "Building Blocks": Prepare versatile ingredients that can be combined into different meals throughout the week. Think roasted vegetables, grilled meats, and fruit. Utilize Freezer Power: Not everything needs to be eaten immediately. Cook in bulk and freeze portions for later in the week. This is a lifesaver on those extra busy days. Don't Forget Flavor! Healthy doesn't have to be bland! Experiment with spices, and herbs to keep your meals exciting and flavorful. Meal prepping doesn't have to be complicated. Start small, pick a few meals to prep in advance, and gradually incorporate it into your routine. The key is to find a system that works for you. Bonus Tip: Invest in reusable containers for portioning and storing your meals. By prepping healthy meals in advance, you're setting yourself up for success. You'll save time, make healthier choices, and have the energy you need to conquer your goals! What are your favorite meal prepping tips? Share them in the comments below! #success #entrepreneur #healthyhabits 

You don’t have to throw in the towel just because it’s a holiday… The Fourth of July is just around the corner And I know it can be a tricky time to stay on track When it comes to following a restrictive diet But, when you have mindful eating habits You can still enjoy all the festivities Without feeling guilty for enjoying a sweet treat Or feeling stressed about “getting back on track” next week Want a inside look on how to use mindfulness And eat in a way that feels good to you Check out these tips to help you attack this holiday with confidence —> 1. Make a Game Plan: Before heading to the BBQ, take a few moments to set your intentions Decide which foods you’re excited about and how you want to feel afterward Visualizing your plan can help you stay on track 2. Play the Plate Game: Use the "half-plate" method Fill half your plate with fruits and veggies A quarter with protein A quarter with carbs or treats you love This way you get a balanced mix of enjoyable and nourishing foods Without overloading on any one thing 3. Stay Hydrated, Stay Happy: Keep a water bottle with you at all times Drinking water keeps you hydrated and helps you feel fuller Reducing the temptation to overeat Try alternating your alcoholic drinks with water If you want to knock back a cold one while keeping things balanced —--------------------------------- Stay tuned for more tips in Part 2 tomorrow Cheers to a mindful Fourth of July

This month's theme is all about finding *balance* during the festive season, and today we're focusing on mindful eating. As the holiday season approaches, it’s easy to get caught up in all the fun and indulgence - and there’s nothing wrong with that - as far as I’m concerned, indulging every now and then is an important part of wellbeing! But the question is, how can we enjoy all the festive treats while maintaining balance and taking care of ourselves? In this blog post, I’ll help you put holiday indulgence into perspective. I’m also sharing practical strategies for mindful eating during the holidays - from setting yourself up for success with protein-rich breakfasts to savouring each bite of your favourite foods so you truly enjoy them (without overdoing it). These tips will help you find a way to enjoy yourself without feeling overwhelmed, guilty, or uncomfortably full! Click the link below to learn how to embrace holiday indulgences: https://lnkd.in/eRFbt58m