What if the most powerful nutrition practice didn't involve what you eat, but HOW you eat? This week, try this: Pick ONE meal. Before you eat: - Pause for 3 breaths - Notice the colors, smells, textures - Eat slowly (put fork down between bites) - Check in: Am I actually hungry? How does this food make my body feel? Research shows mindful eating: → Improves digestion → Reduces stress around food → Helps you notice what truly nourishes you → Breaks the cycle of unconscious eating Your body has so much wisdom. When we slow down, we can actually hear it. What's one thing you notice when you eat mindfully? Share below - I'd love to hear! 💚

I spent a few hours today with a friend who just spent 10 years caring for her husband as he battled cancer. I understand the caregiver life, as we care for our medically complex daughter, and have done so for 10+ years. Even @Janet Frank was sharing something about caring for older relatives and making sure we also care for ourselves. So the message I want to share today is just what the title of this post says... We cannot pour from an empty cup. No matter what roles you have in life - spouse, parent, caregiver, friend, employee, business owner, etc. - caring for our own needs MUST be a priority. Our health depends on it! Sometimes this does mean saying no, setting boundaries, or simply taking some space when needed. It also means making intentional choices that serve our own needs - whatever that looks like for you. How is this showing up for each of you right now?

Summer, sleepovers and soccer - love the alliteration!! Our son had a fun sleepover last night and now he and his friend are at soccer together. 😁 I don’t know about all of you, but for us, the rhythm of summer is very different. Our whole routine changes for 11 weeks, and a lot of things simply work differently. Does a change in rhythm like this throw you off? Or are you finding it easier and easier to slip into new routines and adjust accordingly? Taking a minute to sit down and game plan can really help - where walks and movement fit in the new routine, when meal prep will happen, how are you fitting in time outdoors, what does vacation look like, and anything else that may be involved in your self-care routine. Life is filled with these shifts in routine for many reasons. How do you adapt? Share below. 💚

Hello! A client said something a few years ago that struck me as so simple, yet so brilliant, that I've never forgotten it. We were working on the issue of emotional eating and handling cravings. She'd made some progress, but was at an event where someone clearly was sick, and she was trying to keep her distance. She described a feeling many of us know well, where you feel like you're breathing in contaminated air, and all you want to do is escape so you don't get sick yourself! But it was an event she couldn't easily just jump out of. She was finally able to leave, and the distress/discomfort was contributing to a lot of food cravings - really powerful ones. She managed to get home, change clothes, take a shower, and get a warm hug from her fiance, and then she felt relaxed and calm. She managed without eating the fast food she was craving so badly. We talked about what that would have done for her, had she given in (she concluded: nothing). Then we talked about what she DID need, which was to get away from someone ill, feel clean, and feel safe. When I asked her takeaway, she said what I will always feel is a mic dropper of an observation: "𝙁𝙞𝙭𝙞𝙣𝙜 𝙩𝙝𝙚 𝙞𝙨𝙨𝙪𝙚 𝙛𝙞𝙭𝙚𝙨 𝙩𝙝𝙚 𝙞𝙨𝙨𝙪𝙚 𝙗𝙚𝙩𝙩𝙚𝙧 𝙩𝙝𝙖𝙣 𝙛𝙤𝙤𝙙." That's going to be the case, 100% of the time. We get better and better about strategies for fixing the issue the longer we do the work, and the better we get at creating a little bit of space between the urge and the action. It's why we're here! Did this bring up anything for you?

I want to share this piece of a member/client's story - from a conversation we had. Transformation is not just physical - it is so much more! And the most beautiful part is the gift we give ourselves - fully living life and feeling amazing in our own bodies. It changes how we show up in every part of our lives. 💚 @Helen Chelden is here in this community, so if you have questions for her, drop them here!