Title page for 2 journaling exercises for body image.

2 Journaling Exercises for Body Image

,

Body image= Your thoughts and feelings about your body.

🥰😑😮😚🥲🙄😫😕🙂😭😬🫣🤪🤗🤨🤩

There’s nothing wrong with wishing your body looked different.

🪄 If we had the powers to do so, I’m sure most of us would change a thing or two.

In fact, wanting to be the best version of ourselves can be a powerful motivator for self-care and healthy habits.

However…  The illusion is this:

The belief that your life will be somehow be better with a different body.🤥

It’s a false belief.

🤯🤯🤯

Get out paper & a pen, and get ready to begin to put things into perspective. ✍🏻

 

Journaling Exercise #1 for Body Image:

Journaling exercise for body image.

 

Journaling Exercise #2 for Body Image:

Journal exercise for body image.

Questions like these can be powerful mindset shifters. 🤔

You don’t need to lose weight to be happy or to live your life fully.

You don’t need to change your body; you need to work on caring for it.

Let me know if this was helpful and what you learned about yourself.💗

/0 Comments
3 ice cream cones.

“But I Love to Go Out for Ice Cream in Summer…”

, , ,

3 ice cream cones.

Happy Summer! 😎

It’s officially ice cream season. 🍦🌞

Uh-oh. 🤪

“But I love to go out for ice cream in summer…”

I’ve been hearing this one since the beginning of May. 😅 

You want it because it is delicious but you also believe that it’s a “bad” thing to do. 

So you wind up in a conundrum. 😯 Relax.

🥰 Don’t feel torn about eating ice cream if that’s what you really want to do. 🥰

Stop beating yourself up and feeling as if you should not have had it once you’ve eaten it.  Enough with the regrets and the guilt! 

But how do you do this?

While I can’t give you an answer to exactly how much and how often you “should” have it, I can offer some advice for how to find that happy balance when it comes to eating it and feeling good about your decision. 👇

When faced with ice cream, it helps to ask yourself some questions…

 

🍦 Question 1:  Do I really want this?  Is it really worth it right now?  🤔

Because sometimes, when you pause and check in with yourself… you don’t.

You might like the idea of ice cream– but right now, today, in this very moment, you’re actually feeling quite content without it.  Maybe you’ll wait until next time.   It’s not now or never.  There will be plenty of other opportunities.

Or, you might decide that ice cream sounds delicious and it would make you really happy today.  So you make the conscious decision to enjoy some.  Own your choice without feeling bad about it.  Feeling bad kind of ruins the whole point of the ice cream experience.

Don’t make this about whether you should or should not.  Instead look at it as, you can, but do you really want to?  There is no right or wrong.  It is always your choice.   🤗

 

🍦 Question 2:  What is the minimal amount that will do it? 🤔

If you’re used to restricting ice cream or if you’re very hungry, you may overestimate how much you need to feel good.  If you’ve been practicing mindfully allowing all foods and aren’t starving, you’ll have better judgment.

We tend to think we need more to feel satisfied than we really do. 

How often do you regret eating too much ice cream?🥴

And how about eating too little? 😄 I thought so.

➡️ Tip: Order a small (or even a kiddie size).  I’ve been to enough local ice-cream shops to know that these are actually a very decent sized serving! If you’re used to ordering larger sizes, conduct a little experiment where you get the smaller size and then see how you feel after.  I bet you feel satisfied and happy with your decision. 😘

🍦🍧🍨🍦🍧🍨🍦🍧🍨🍦🍧🍨🍦🍧🍨

This can’t be about denying yourself.  It will not work.  If you look at it that way, you’re going to want it more.  It has to be about a 💫choice💫.  Give yourself the permission and freedom to have it. 

Flip your mindset from “I shouldn’t” or “I can’t” to “I can have ice cream if I really want it.”

When you reframe how you look at it, you just may have the groundbreaking realization that you might actually feel better not having ice cream than having ice cream. 🤯

I think most of us have a pretty good understanding of how detrimental excessive sugar can be for our body.  Does that mean having the occasional ice cream cone is going to ruin your health, cause a disease or kill you? 😵 Of course not. 

But everything we eat has an effect on our bodies, for better or worse, and over time our choices add up.

We are all free to make our own choices! 💓Do what makes you happy and what supports your values and goals.

Empower yourself by making mindful decisions and owning them.  Ice cream can fit into a balanced, healthy lifestyle if it makes you happy.  It’s the guilt and self loathing that are really damaging. 💗

 

Real ice cream is awesome… And so is this version of ice cream made from frozen bananas!🍌🍌🍌

How to make banana ice cream.

/0 Comments
Runner with motivational quote.

3 Reasons to Work Out That Have Nothing to do with Weight

,

Are you challenging your body physically at least a few times a week?

🤔If not, what’s stopping you?

BTW: Weight loss isn’t the only reason to move your body! 

(Yes, it can help if that is a goal, but don’t expect to see results quickly.
Stay consistent and patient.)

💫 Even more important is the way physical activity helps us build and maintain our:

🏃🏼 ENDURANCE
💪🏼 STRENGTH &
🤸🏼FLEXIBILITY

…so we can keep up with our activities of daily living as we age. 👵🏼

(ex. cleaning the house, going up stairs, bending down to tie our shoes, playing with our kids/grandkids, walking our pup, etc.)

💖 You know– the things that really matter in life!!

Put weight loss aside and consider these other, more immediate benefits…

 3 Great Reasons to Do It! ⬇️

1️⃣ IMPROVE MENTAL CLARITY AND PRODUCTIVITY:
Ex. Take a brisk walk to clear your head and make you more productive and focused at work and during projects. 🚶🏼‍♀️⚡

2️⃣ REDUCE STRESS AND BOOST MOOD:
Ex. Do some yoga to handle stress with a calmer mood and attitude. 🧘🏼 Or just spend some time poking around your yard.  Being out in nature can help with stress and depression. 🌺🌼

3️⃣ INCREASE ENERGY:
Ex. Pedal away on your bike to get your blood pumping and release endorphins to feel more energized the rest of your day. 🚴🏼‍♀️Or play a team sport or throw around a frisbee or ball with a friend or dog– Notice how good it feels to “play” again! ⚽🤾🏼‍♀️🐶

🤔 Think about it…
How can you make exercise a more integral part of your daily life, rather than an afterthought?

 

/0 Comments
Baking sheet of roasted vegetables and a roasted chicken.

Oven-Roasted Chicken and Vegetables (Easy!)

,

😨🐔 Intimidated by the thought of roasting a whole chicken?

I used to be, but I’ve found an EASY and incredibly delicious way of doing it and I’m going to walk you through it step-by-simple-step so you can do it yourself…

👩🏼‍🍳 Start by preheating your oven to 425 degrees.

Next, it’s time to get chopping. 🔪

Fill a large roasting pan with chopped veggies.

🥔🥕🍠🥦🍆🫑🍄🍅🧅🧄

Ideas include: Onions, peppers, mushrooms, zucchini, garlic, carrots, celery, tomato, asparagus, beets, broccoli, cauliflower– really, just about anything goes.  I also like to include hearty tubers like potatoes and/or sweet potatoes.

Make a lot!  You don’t need to do anything to them.  They are going to take on  amazing flavor from the chicken in the roasting process.

You’ll want plenty to enjoy eating with your chicken.😋

You will need a 5-6 pound whole chicken…

…and some olive oil and seasonings.

I like poultry seasoning, salt and garlic powder:

Rub the oil and seasonings onto your chicken and place the chicken right on top of the veggies/potatoes:

Place the pan into the preheated oven and roast for about 90 minutes.

(Your house will smell AMAZING!)🥰

Use a meat thermometer to ensure your chicken has reached at least 165 degrees.

You’ve got all the components for a complete, balanced and satisfying meal:

🍴 Enjoy! 🤗

/0 Comments
Girl doing yoga with positive quote.

Body Image: What you Focus on Expands

, ,

You aren’t alone if you don’t feel great about your body.  

It’s so easy to be self-critical and get hung up on perceived flaws. Poor body image can be all-consuming. 😰 Focusing on what you don’t like has a way of negatively affecting your outlook on your whole day.

Changing these thoughts takes practice, just like changing any other unwanted habit.   If you’ve lived for years repeating to yourself how fat your thighs are, it’s going to take effort and time to alter that automatic pattern of thinking.

But you can do it. Your body is where you live. It only makes sense to treat it with kindness. 🤗

Speak to it and care for it with love and gratitude and your world will change.

🤔 But how to start changing thoughts of judgment?

🥰 Begin with thoughts of gratitude.

➡️ What you focus on expands.

Shift your perspective to see the good… and you will see more and more good things.

It’s up to you to tune your radio dial to a new frequency. Here’s what I mean:

1️⃣ Stop zeroing in on what you hate.  Do not analyze, obsess over or poke at the parts that bother you. You have to make the decision that you’re going to stop. Understand that what you’re focusing on is not helpful. Putting your attention on these things brings up feelings like anger, anxiety, shame and frustration. Not only are these unpleasant ways to feel, but you’re activating stress hormones that over time can contribute to issues like weight gain, poor sleep, digestive problems, difficulty concentrating, anxiety and depression.

See how what you focus on expands?

2️⃣ Instead– What are you grateful for?  Notice what you like about yourself but also look at what you don’t love from a new perspective: an attitude of gratitude. The legs you see as too short, too skinny, too fat– they let you walk, run, pedal, skate, dance and get you where you want to go. The arms you wish had no flab– they carry bags of groceries and hug your loved ones (BTW, that flab is relaxed muscle). Go through everything and find a reason to thank them all, your eyes, ears, nose and toes. Your lungs, brain, heart and bones. This resets your mindset back to what is really important in life.

See how different you feel when you shift your focus to gratitude? 🙏

😁 Gratitude creates “positive vibes” which are magnetic and will attract more happiness. 

It’s a practice that staying consistent with day after day will change you.

It’s impossible to feel both judgmental and grateful simultaneously.

You choose how you would like to see things and how to think. 

Your thoughts will alter your reality. 

Feeling gratitude instead of criticism towards your body will impact your daily life choices. 

When you’re living in a body you accept and appreciate, you’ll be more at peace with food and eating.

You’ll make taking care of yourself a priority.  It’s hard to do these things when you’re battling yourself.

Thoughts of gratitude create a change in attitude.💖

All you have to do is decide to. 🥰

/0 Comments
Baking sheet of roasted vegetables.

Oven-Roasted Vegetables

, , ,

Pan of oven-roasted vegetables

🥦 As a dietitian, part of my role (along with reminding you to eat your vegetables) is to help you find practical ways to make vegetables enjoyable.

Today I am here to hopefully inspire you to try oven-roasting veggies! 😍

We all know how good they are for our health– all those vitamins, minerals, phytochemicals, antioxidants and of course the fiber.

With so much controversy in nutrition, one thing just about all the experts agree on is that vegetables are awesome for us!

🍅🥕🍠🥦🍄🧅🌶🍆🧄

But most of us really struggle to eat enough.  Even when we know we should eat them and we want to eat them– it can be tough to make it happen. 

If your goal is to increase your vegetables but you’re stuck, ask yourself why:

😝 Do you think you don’t like veggies?

🌟 Taste buds can change over time. And different cooking methods and seasonings can make a major difference in taste and texture. It’s a fact that you can learn to like vegetables!

😣 Do you believe veggies are too much work?

💓 There are just too many health benefits to eating them to not make the effort. Effort-based rewards (like making food) are keys to happiness and achieving a sense of accomplishment & satisfaction in life!

🥱 Are you bored with the same old veggies you always make?

👩‍🍳 Search for new recipes or watch cooking shows for inspiration. Pick a new vegetable to try at the store or at a farm stand. Get creative and out of your comfort zone!

😏 Or this one that makes me smile: “They go bad in the fridge before I eat them.” 

🤣 That is only because you let them sit there instead of cooking and eating them! Buy less and shop more often to avoid this. Utilize frozen veggies too. Check your fridge daily to see what needs to be eaten soon and plan your meals around those vegetables.

➡️ Whatever your reason, it is a limiting belief.

Limiting beliefs are thoughts you believe to be absolutely true– only they are not– instead, they hold you back from success!

If you want to get more nutrient-rich vegetables into your life, let me suggest one of my favorite super-easy and delicious ways to cook vegetables…

OVEN-ROASTED!

Pan of veggies before roasting.
Before
Pan of roasted veggies.
After

🤭 Guess what? You really can’t mess up oven-roasted vegetables.

Here’s how I do it:

  • Pre-heat oven to 425F.
  • Wash and chop up whatever veggies I have.
  • Toss the veggies with olive oil (2 T?  I don’t measure) and salt, garlic powder or any seasoning.
  • Spread evenly on parchment lined baking sheet.
  • Bake for 30-40 minutes or until tender.
Pan of roasted mushrooms, peppers, onions and brussels sprouts.

A few more reasons to try it if you’re still not convinced:

  • Perfect opportunity to put on music and chop away any worries of the day. 🎵
  • Warms up the house. 🔥
  • Fills your home with comforting, mouth-watering aromas. 👃
  • Makes a nutritious and simple meal paired with a protein like seafood, chicken, pork, eggs, tofu or beef. 🍽 Be sure to add in some more carbs if you need ’em.
  • Packed full of a wide range of nutrients for energy and disease prevention. ✨
  • Great way to increase fiber intake and promote good digestion and gut health. 💗
  • Fills your belly for not a lot of calories which can support weight loss goals. 👍
  • Leftovers for several days of lunches and dinners. Cook once; eat 2 or 3 times. ⌚

Not sure which ones to try?  Pick one, two or the whole list!:

  • Onions 🧅
  • Garlic 🧄
  • Red, Yellow, Orange or Green Peppers 🌶
  • Zucchini 🥒
  • Mushrooms 🍄
  • Broccoli 🥦
  • Cauliflower 🤍
  • Brussels Sprouts 💚
  • Asparagus 🌿
  • Tomato 🍅
  • Butternut Squash (any winter squash) 🎃
  • Eggplant 🍆
  • Carrots 🥕
  • Sweet Potato 🍠
  • Green Beans 💚

Hopefully all this talk about roasting vegetables inspired you. 😄 

If it even sparked one person to try something new or reminded someone of how easy and tasty roasted vegetables can be, then this dietitian is happy! 😊

/2 Comments
Cartoon hands holding a cup of coffee. Slow down. The rest can wait.

The Cure for Mindless Overeating: Pay Attention

,

There are different reasons we overeat.

Each has its own unique resolution and today I want to talk about one very common cause of overeating: Mindlessness.

⚠️ Mindless overeating happens when we’re distracted while eating.

For example:

  • Watching television 📺
  • Driving 🚗
  • At a party 🥳
  • Staring at our phone 📱
  • Working or web-surfing on our computer 💻

👉 The underlying cause of mindless eating is lack of awareness.

You may think you are overeating because of a lack of willpower, but it’s not about willpower at all.

It’s about slowing down and paying attention. 👀

Pay attention to your eating when you eat and notice what happens.

You engage your brain and your senses in what you’re doing. This makes it possible to tune in to your body and decide when you’ve had enough.

Paying attention enables you to experience the satisfaction that eating brings. If you’re doing other things, you’re not fully registering that you’re actually eating– and this leads many people to over-consume.

👉 Mindful eating basically means “Eating when you eat.”

This concept can help you lose weight and improve your health. 💗

Mindful Eating Tips:

PAUSE. Check in to see if you are hungry before automatically eating. 

You can do this by taking a couple of deep breaths to relax first. Take a moment to ask yourself if you are experiencing true hunger or if you want to eat for other reasons (boredom? stress?) If you are not truly hungry, ask yourself what you are feeling and what you can do to make yourself feel better. If you determine that you are hungry…

CHOOSE CONSCIOUSLY. Take a mindful minute to figure out what would satisfy you right now.

Something warm? cold? salty? chewy? sweet? creamy? crunchy? hydrating? carb-rich? protein-rich? fat-rich? Eat for the way that you want to feel– satisfied, nourished, content, etc.

APPRECIATE. Be grateful and thankful for your food.

Most of us take for granted how much we have available to us when this was not always the case and for some people still isn’t. Think about food as nourishment and how it is giving your body energy and nutrients to thrive.

CREATE an atmosphere. 

Eat sitting down, by a window, outside, with candles or with a friend– whatever you like to make eating more enjoyable.  If you do watch television, read or use the computer while eating– stay mindful of your food in addition to the distraction.  Focus on the experience and be present to fully enjoy your food. If you consistently find yourself overeating, you may want to turn off the TV and put away your phone.

SLOW DOWN. Put your fork (or spoon or sandwich, etc) down between bites.

Wait until you are done chewing and have swallowed before picking it up again. This can be hard! Most of us already have out next bite loaded on our utensil or in our hand before we’re done chewing our current mouthful. What’s the rush, LOL? Also, remember that there can be a 20 minute delay between when you have had enough and when your brain realizes this. It is easy to overeat and not recognize it until it is too late. Discover the point at which you feel satisfied but not stuffed.

👍 The cure for mindlessness is mindfulness. Simple, yes. Easy– not at first. Like anything new, it takes practice.

There will be times when you eat too fast, too much or make poor food choices…. it’s OK! Eating is not about perfection and every day will be different. But by reminding yourself to pause, you’re bringing yourself into the present moment and giving yourself the space and the freedom to choose your actions. 🙏

 

/0 Comments
Quote about self-love.

Practice Self-Care, Not Self-Control

, ,

I see way too many of you being way too hard on yourselves. 😥

Most of us want to change ourselves for the better, which is fine. Striving for self-improvement can be healthy. But there’s a big difference between doing positive things to be a better version of yourself (self-care) and fighting yourself by engaging in behaviors like denying your appetite, eating foods that don’t satisfy you or forcing yourself to exercise in ways you don’t enjoy (self-control).

There is a lot of self-loathing going on and not enough self-acceptance. 💔

And so I was thinking about this self-control vs self-care mentality among my clients and there is an unmistakable correlation between the type of mindset someone has and their progress with making healthy behavior changes…

Did you hear that? 💡  If you want to see breakthroughs in your journey, then take a look at the mindset you’ve created.  It could be getting in your way.

Are you caring for yourself or are you trying to control yourself? 🤔

It’s not your fault if you have a controlling “diet mentality”– thanks to messages we’ve received since childhood from television, magazines, the internet and even family and friends who mean well– it’s no wonder we think we aren’t good enough because we don’t look a certain way.  😢  And the answer, we’re told, is to go on a diet or ‘eat this/not that’ or exercise furiously to burn those calories.

🤗 Consider that type of thinking as flawed, distorted and damaging to your soul.  If you’ve been thinking that way, reexamine those thoughts and ask yourself if they have been helpful in getting you where you want to go.

From what I observe…

A diet mentality doesn’t encourage anybody to become happier or healthier or to make better eating choices.

Think of someone you know who has a positive relationship with their body and with food. What messages are they giving themselves?  Are they constantly on the lookout for the next cleanse or diet plan?  Do they  feel guilty if they eat a piece of birthday cake? 🍰  Are they waking up at 5am to torture themselves on the treadmill for an hour before work? 

OR– Are they eating foods that bring them pleasure and that make them feel satisfied?  Do they allow themselves to savor their favorite treats moderately with joy instead of shame?  Are they moving their body in ways that make them feel amazing and alive?

💃🏃‍♀️🧘‍♀️🏄‍♂️🏋️‍♂️🚴‍♀️🤸‍♀️

There was an interesting study,  Chocolate Cake.  Guilt or Celebration?  that compared weight change and perceived behavior control between two groups of people with opposing attitudes towards eating cake– those who saw eating cake as a celebration and those who associated eating cake with guilt.  Those in the guilty group reported less perceived control over their eating.  Their guilt did not play a useful role in keeping them from making certain food choices like many of us think it might.  Also, they were less successful at losing weight than those who connected cake with celebration.  Hmmm.

The angle from which you view things really does have an effect on your behaviors and habits.  If you find yourself stuck with a self-control instead of a self-care attitude, noticing this is the first step towards changing it.

Question your thoughts, call a cease fire on your internal battle and then begin reprogramming the things you tell yourself to create a new, more positive story in your mind.  💖

Once you can learn to not see food as your enemy you will notice it loosens its grip on you.

Being gentler, more accepting and kinder with yourself will lead you to better self-care habits.  🥰 

You are much more likely to make the effort to care for someone (you!) if you can first embrace who you are, as you are, right now.  ♥ 

  

 

/5 Comments
Quinoa with blueberries and strawberries.

Red, White and Blue Quinoa-Berry Salad

,

The 4th of July is almost here and it’s time to celebrate all things red, white and blue…

…and all things nutritious and delicious! 🍓🫐🥰

I’ve been making this Red, White and Blue Quinoa-Berry Salad for years.

It’s so easy, beautiful and packed with fiber and antioxidants.

If you’re looking for something festive for your holiday, ➡️ this could  be it!

You’ll find variations of this recipe on the internet, but here’s basically how I do it:

🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎆🎇🎇🎇🎇🎇🎇🎇🎇

Ingredients:

  • 1 cup quinoa (dry)
  • 1 lb of strawberries, chopped (can also sub/add cherries)
  • 1 pint of blueberries
  • 1/2 cup slivered or chopped almonds (can also sub/add macadamia nuts or shredded coconut)
  • 2 T honey or maple syrup
  • 2 T lemon or lime juice
  • pinch of salt
  • optional: crumbled goat cheese

Directions:

  • Rinse quinoa and bring to a boil in 2 cups of water in a medium pot on the stove.
  • Turn down the heat and simmer uncovered for about 15-20 minutes, stirring occasionally to prevent it from sticking to the bottom of the pot.
  • In a small bowl mix the honey or maple syrup with citrus juice and salt.
  • Once quinoa is cooked and cooled, stir in the above mixture.
  • Gently mix in the berries and nuts.
  • Garnish with goat cheese, if desired.

Have a very happy and healthy Fourth of July! 🌞🎇

/0 Comments

Improve Your Diet with This One Key Question

, , ,

Think about how vastly individual we all are with our eating habits.  And how different our goals are.

We’re in all kinds of various places with what, when, why, how and how much we eat.

Factors like taste preferences, work/life schedules, finances, cooking abilities, etc all come into play when it comes to eating.

It’s not helpful for me to simply say, ‘Hey you guys– eat this for breakfast.’

Someone’s not going to like it, someone else won’t have the time to make it and someone else will have no clue how to make it in their kitchen.

So, when someone asks, “What can I do to eat better?” the answer isn’t as easy as giving the same recommendation to everybody.

In order to help you I have to know about you, your life and your eating behaviors. Making dietary changes is a personalized endeavor.

What I do is I meet you where you are.

Some of you want brand new ideas of what to eat and we can do that.

But a lot of you aren’t ready to make huge changes with lots of new foods and that is OK!

And for you, my advice is:

Let’s make what you’re currently doing just a little bit better. 👍

I use this approach in nutrition counseling sessions to help you form new, long-term, sustainable healthier eating habits.

You can apply this to your personal eating habits to improve your diet on your own without my help (although having a dietitian’s input can be helpful!)

Think about a habit you have that you’d like to change and ask yourself this question:

Here is the above question applied to 3 examples of random scenarios:

1. Old habit: Every morning you order a fast food egg and cheese sandwich plus a large frozen butter pecan coffee. You are not ready to completely give these up yet.

New habit: Pack along some blueberries, strawberries, melon, kiwi, oranges, etc to eat with your sandwich. Order a smaller version of the frozen coffee drink and drink 16oz water.

✔ You’re making breakfast just a little bit better by adding fiber, antioxidants, vitamins and minerals. You’re decreasing the quantity of added sugar and hydrating with pure water. 😊

2. Old habit: You eat chips and salsa for your afternoon snack. You really enjoy this but you eat chips straight from the bag, quickly devour them and always eat more than you intended.

New habit: Plate an amount of chips that you feel comfortable with rather than eat from the the bag. Add carrots, celery, peppers, broccoli, etc to your plate and add guacamole.

✔ You’re making snack time just a little bit better by incorporating satiating fat and fiber from the avocado. You’re avoiding overeating chips by having a visual on your plate. You’re increasing nutrients as well as slowing down your pace by adding veggies to the mix. 😊

3. Old habit: Friday night is take-out pizza night. You eat 4 pieces and feel uncomfortable after.

New habit: Either make or order a salad to eat along with the pizza. Enjoy 2 or 3 pieces of pizza and notice how that makes your body feel before reaching for more.

✔ You’re making pizza night just a little bit better by displacing some of the highly refined grains in the crust with more nutrient dense salad greens and vegetables and learning to pay attention to satiety signals during a meal. 😊

💫 You can apply the question “How can I make this just a little bit better?” to any eating situation you find yourself in. Like when you are putting food on your plate at a cookout or when you’re ordering at a restaurant. It’s a gentle way of practicing nutrition. There’s no right or wrong way to do this.

You’re simply taking a mindful pause before eating whatever it is you want to eat… and making it just a little bit better. 💗

/0 Comments