The Christian Holistic Comptroller’s Post

I've been sharing about Mindful Eating and Portion Control the past couple of days. How about those times we get together with family and friends? Mindful Eating During Summer Gatherings: Summer gatherings often come with a variety of indulgent foods that can make it challenging to maintain your health goals. Here are some tips to navigate these events mindfully: Plan Ahead: If you know you’ll be attending a gathering, plan your meals for the rest of the day accordingly. Have a healthy snack before you go to avoid arriving hungry. Choose Wisely: Survey the food options before filling your plate. Choose the foods you genuinely enjoy and skip the ones that don’t excite you as much. Stay Hydrated: Drink plenty of water throughout the day and during the gathering. Sometimes thirst can be mistaken for hunger. Practice Moderation: It’s okay to indulge in your favorite treats, but do so in moderation. Enjoy a small portion and savor every bite. BONUS TIP: Remember, when you’re at summer gatherings to focus on the friends and family you're interacting with. Good conversation and quality time with loved ones can be much more rewarding than a piece of cake or another helping of BBQ. By incorporating these mindful eating and portion control strategies into your routine, you can enjoy the delicious flavors of summer while staying on track with your health goals. Enjoy your summer and make the most of every moment!

Meal prep is time consuming. Here’s how to simplify in 3 steps: 1. Sunday is a launchpad for your week. Dedicate an hour to plan out your meals (even if some of these are ready meals and meal deals). 2. Batch and Freeze - When making food, cook once, eat multiple times. 3. Smart Shopping - Write a list, and follow it strictly. Opt for versatile ingredients like peppers that go in salads, stir fries, or as a side dish. Results? - Stress-free weekdays. - More moments for what truly matters. - Healthy eating becomes second nature. - Save both money and time. Meal prep is more than food though… It's about reclaiming your time, wellness, and brain power. Have money but no time? Use a meal prep company (I can recommend a few). Stop thinking one meal at a time. Create a plan and stick to it. —--- P.S. Still unsure what to eat and when to eat? Comment ‘123’ below for a complete template of ‘how I eat to stay lean all year round’.

🌟 Finding Peace in Routine: The Spiritual Side of Meal Planning 🌟 Creating a weekly meal plan isn't just about organizing your week; it can be a calming and mindful practice that nurtures your body and spirit. By intentionally selecting nourishing foods, you’re making a powerful choice for your health and well-being. ✨ The Benefits of Meal Planning Helps maintain steady blood sugar levels, reducing spikes and crashes. Encourages mindfulness by focusing on balanced, healthful meals. Supports a consistent routine, offering peace of mind amidst a busy schedule. 📝 Simple Meal Planning Template Breakfast: Greek yogurt with chia seeds, blueberries, and cinnamon. Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and avocado. Snack: A handful of almonds and a small apple. Dinner: Baked salmon with quinoa and steamed broccoli. 💡 Health Tip Consistent, balanced meals made with love and intention not only nourish the body but also uplift the soul. Incorporating low-GI, anti-inflammatory foods helps in managing diabetes effectively. Let’s use meal planning as an opportunity to connect with ourselves and our health goals. Share your favorite balanced meals or tips for staying mindful in the kitchen below! 🌿🍴 If you’re ready to make a change, follow me and let’s connect here: https://lnkd.in/gcexrMpF #MindfulEating #MealPlanning #HealthAndWellness #DiabetesManagement

My weekend tip All change is a challenge. Initial client feedback invariably starts with them telling me that one of the most challenging aspects of cooking healthy meals is constantly thinking of what to cook.  The challenge of breaking away from the routine of cooking the same handful of dishes each week which can lower motivation over time.   The challenge of where they can seek inspiration, and how can they make this process more manageable and enjoyable?   I firmly believe that weekly meal planning offers a simple solution to those challenges. Setting aside a designated time (it’s the weekend for me), to sit down and plan my family meals for the upcoming week has been immensely beneficial for me. This approach takes away the mental strain of pondering meal options throughout the week, the need for impromptu take aways or not having a well-balanced meal. Over time if you vary it from week to week it provides you with ideas of how to mix up the weeks, so you don’t get bored. What I find particularly rewarding is that meal planning enables me to compile a precise shopping list. This prevents aimless wandering through supermarket aisles or online shops, adding random food items. Additionally, it can lead to some savings on my grocery bills too! By taking this time out in establishing a weekly meal plan, a maximum 15 minutes for me on a Sunday, whilst in the midst of busy lifestyles, can become crucial for maintaining healthy habits, reducing food waste, and cutting down on kitchen time plus ultimately removing food stress. Try it and I would love to know how you get on…. #pkrnutrition #learntolivewell #registerednutritionist #nutritionist #anxiety #stress #fatigue #gutissues #guthealth #sleep #reduceanxiety #reducestress #corporatewellness #corporatewellbeing #healthandwellness #employeehealthandwellness #employeehealthcare #corporatehealth #employeewellness #workplacewellbeing #mentalhealthatwork #wellnessprograms #healthyworkplace #mealprep #mealplanning

(Most of your food cravings are driven by emotional triggers this doesn't mean you need to avoid your favorite foods, but understanding the root causes is vital! you should focus on: -Minding your emotional states and journaling to identify patterns -Practicing mindful eating to increase your awareness during meals -Substituting unhealthy snacks with nourishing alternatives -Engaging in activities that promote emotional well-being, like exercise or hobbies Addressing the emotional drivers of cravings will enhance your relationship with food and promote healthier choices! :)

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

Thanksgiving is a time for joy and togetherness but also an opportunity to make heart-healthy choices. Here are a few tips from the American Heart Association to enjoy the holiday while prioritizing your health: ▪️ Portion Control: Savor smaller portions of your favorite dishes for balance and moderation. ▪️ Smart Desserts: Opt for fresh fruit or a small piece of pie to manage sugar intake. ▪️ Healthy Foods: Include naturally nutritious options like lean turkey breast and roasted veggies. ▪️ Recipe Tweaks: Use alternatives like applesauce for butter or low-calorie sugar substitutes to cut fat and calories. ▪️ Stress Management: Stay active, practice mindfulness, and get enough sleep to reduce holiday stress. By making mindful choices, you can enjoy a festive and heart-healthy Thanksgiving! For more tips, visit heart.org.

Do you struggle to find time to meal prep? You promise yourself this week will be different. But after a long workday, the last thing you want to do is toil in the kitchen. So you just order pizza—again. Next thing you know, it’s Monday, and you're back to takeout or throwing together whatever's left in the fridge. If you were Aladdin, you’d wish you had more than 24 hours a day, right? But here’s the truth: Time isn’t the real problem here. Meal prepping doesn’t have to take an entire evening or eat up your weekend. You just need a smarter system: ▪️ Set a timer for 30 minutes. You’ll be surprised how a short, but focused window can take the stress out of the process. ▪️ Make a big pot of dal tadka or chili to mix-and-match with jeera rice, or other dishes through the week. You'll save yourself hours of overthinking. ▪️ Make it a family thing. Let the kids help roll the chapatis, or mix the ingredients for a sabzi. They learn more, you work less—it’s a win-win. You'll go from wondering how to manage it all to: ☑ Feeling in control of your health ☑ Enjoying your downtime guilt-free ☑ Spending quality time with your family Remember, having your meals sorted means more than having your week sorted: Because you're not just prepping food—you're also prepping a fuller life. What’s your go-to system for eating healthy this week?

Struggling to find time to cook healthy meals? Think again. 🍽️ I know, life gets hectic—you're juggling work, family, and everything in between. But choosing unhealthy takeout or stressing over complicated recipes doesn’t have to be the answer. Meal planning doesn’t need to be overwhelming. At iFM Coaching, we believe simplicity is key. Here’s how you can make healthy eating work for your busy life: 🍲 Keep it simple: Stick to meals with 5 ingredients or less. Healthy doesn’t have to mean complicated. 🍳 Cook in batches: Make enough for 2-3 meals. Leftovers save time and stress when you're in a pinch. 📋 Plan smart: Take 10 minutes once a week to plan your meals and snacks. You'll avoid the unhealthy drive-thru impulse. 🥦 Build a meal template: Choose a protein, a veggie, and a carb. Rotate ingredients for variety without the extra effort. Ready to stop stressing over meals and start eating smarter? Let’s chat! Schedule a free call with one of our coaches at iFM Coaching here: https://lnkd.in/gQJammmr Remember, healthy eating doesn’t need more time—it needs a better strategy. Let’s make it happen! 💪

Holiday parties, treats, and gatherings, oh my! 🎄 Instead of stressing about food choices, try our mindful eating approach: Take a pause before each meal, appreciate the aromas, and savor each bite slowly. Remember - it's about balance, not restriction! Join our "Healthy Eating Over the Holidays" or "Healthy Eating for Busy Living in January" workshop to discover more strategies for enjoying seasonal favorites while maintaining your wellness goals. Learn practical tips for navigating holiday meals with confidence! Register today and get a FREE downloadable "Holiday Mindful Eating Guide"! https://lnkd.in/dyucdgJM #HolidayWellness #MindfulEating #NWCorporateWellness