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Walking: 6 Boredom Busters

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Walking’s great for your body and mind-- but why does it have to feel like a chore? (🤫Psst: It doesn't!) If you feel boredom is literally stopping you in your tracks, you’re definitely not the only one. Walking doesn’t have to…
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Sun rising over the ocean. Good morning message: do not let the scale determine how your day goes.

The Scale

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"Ignore the scale and make the process your goal." ~ Harley Pasternak Your weight is the least interesting thing about you! The number on the scale doesn’t define who you are, yet many people tie it to their self-worth, allowing it to…
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Celebrating 10 Years!

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Wow, can you believe it? I am thrilled to be celebrating an incredible milestone this June… Ten amazing years of providing nutrition counseling services at Be the Change Nutrition in North Kingstown, Rhode Island! Ten years ago I took…
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Printable Grocery List

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 You wouldn’t believe how often I hear: “I don’t know what to buy when I go to the grocery store.” So, here you go: A printable grocery list! I put together a list of foods by category to provide some IDEAS.  I also included…
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Hydration: How Much Do You Need?

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I always ask my clients what they drink & how much... And sometimes drinking more water goes on their to-do list! 👉 We are about 60% water! 💦 Adequate hydration is essential for: 💦 Transporting nutrients in the body 💦 Lubricating…
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Full vs Satisfied

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Eating is not just about feeling FULL. It’s about feeling SATISFIED! 😄 🌟There’s a difference. Full = a physical sensation. Your belly could feel full but you may not be satisfied. Satisfied = a mental sensation. It's about…
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I Can Have This. Do I Want This?

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A mindset shift can lead to behavior change. Acknowledge that you have the freedom to eat anything you want. (Because... you do.🤷) ✳️ Unless you have an allergy! Then, practice paying attention (✨mindfulness✨) and notice whether…
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Fiber Facts & Tips (Printable!)

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A FREE printable handout that I use in my practice to educate clients on: ✅Fiber needs/recommendations  ✅Health benefits of fiber ✅Soluble VS insoluble fiber ✅Good sources of fiber ✅Tips to boost fiber intake Click here…
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