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This weekend, remember that nourishment extends beyond our plates. ⁠
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Here are simple yet powerful ways to feed your soul:⁠
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🌲Nature Therapy: Step outside, breathe in the fresh air, and let nature rejuvenate your spirit. Whether it's a morning walk or just sitting in a park, connecting with the earth is profoundly nourishing.⁠
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😌 Mindful Moments: Carve out time for stillness. Meditate, journal, or simply sit quietly, letting your thoughts flow. These moments of mindfulness are soul food.⁠
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🎨 Creative Expression: Engage in something creative. Draw, paint, write, or dance. Creative activities feed your inner self and can be incredibly fulfilling.⁠
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Remember, nourishing yourself goes beyond what's on your plate... it's about caring for your whole being. Have a nourishing weekend!

🎄 Understanding Holiday Triggers: Choose Nourishment Over Self-Destructive Behaviors⁠
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"Happy Holidays!" giving you more FREAK OUT vibes than FESTIVE ones? ⁠
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The heightened emotions of this season can impact us physically, relationally, and in every other aspect of our lives, often leading to self-destructive behaviors.⁠
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Why the Holidays Can Be (Extra) Challenging:⁠
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1️⃣ Emotional Overload: Holidays can bring a mix of emotions - nostalgia, loneliness, and family dynamics, to name a few. These feelings can be overwhelming, pushing us towards coping mechanisms like emotional eating, overeating, or binge eating.⁠
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2️⃣ Physical Responses: Our bodies often mirror our emotional state. Stress can lead to physical discomfort, which we might try to alleviate through unhealthy eating habits or other harmful behaviors.⁠
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3️⃣ Relational Strains: The pressures of social gatherings and family expectations can exacerbate existing tensions, leading to strained interactions and feelings of isolation or misunderstanding.⁠
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🌟 This Holiday, Choose Nourishment.⁠
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Take a moment to reflect and understand the root of these behaviors. Ask yourself, "What am I really needing in this moment?" Is it comfort, connection, or perhaps just a moment of peace?⁠
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🍃 Practicing Authentic Nourishment™:⁠
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Instead of succumbing to the cycle of emotional eating or restrictive behaviors, let's consciously choose to nourish ourselves - inside and out. Embrace activities that replenish you, seek genuine connections, and allow yourself to enjoy the festive foods mindfully and joyfully.⁠
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Remember, nourishing yourself is not just about the food you consume. It's also about caring for your emotional and mental well-being. By understanding and addressing our triggers, we can enjoy a holiday season that's not only joyful but also truly fulfilling.

Practicing Authentic Nourishment™ is one of the most sacred acts of self-love we can offer ourselves during this hectic time.⁠
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🍂 Why is this so important?⁠
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1️⃣ Centering Your Well-being: Amidst the holiday chaos, prioritizing your nourishment – body, mind, and soul – is a profound way to stay grounded and centered. It's a reminder that your well-being is paramount.⁠
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2️⃣ A Ritual of Self-Respect: Choosing foods and activities that truly nourish you is a celebration of your existence. It's an acknowledgment of your worth and a commitment to treat yourself with the respect and care you deserve.⁠
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3️⃣ The Gift of Presence: By engaging in Authentic Nourishment, you're not just feeding your body; you're nurturing your ability to be fully present and enjoy the season's joys. This mindful approach allows you to savor each moment more deeply.⁠
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We can choose to honor ourselves with Authentic Nourishment™. We can choose to view every meal, every moment of rest, and every act of self-care as a sacred ritual of self-love. ⁠
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🧡 Because when we are well-nourished, we can fully engage in the spirit of the season with love, joy, and peace.

🧡🤍💛 During the holidays, feelings like loneliness or loss combined with the constant busyness and societal pressures for a 'perfect' holiday can lead us to neglect our most crucial self-care practices. ⁠
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In trying to meet every demand, it's easy to forget to nourish our own needs – both physically and emotionally.⁠
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1️⃣ Acknowledge Your Feelings: It's okay to feel a mix of emotions. Recognize and accept them without judgment. Remember, you're not alone in feeling this way.⁠
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2️⃣ Simplify Your Expectations: Let go of the idea of a 'perfect' holiday. Embrace simplicity and find joy in the small, genuine moments.⁠
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3️⃣ Prioritize Self-Nourishment: Amidst the chaos, carve out time for yourself. Whether it's a quiet cup of tea, a walk in the crisp winter air, or simply saying NO to an event to stay in and recharge, make sure you're taking care of you.⁠
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Remember to extend kindness and understanding to YOURSELF: by taking care of our own hearts and minds, we're better equipped to spread holiday joy and love to others.

🦃 Happy Thanksgiving!

✅ This from a certified nutrition and eating psychology counselor (it me):⁠
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✅ Is it delicious?⁠
✅ Do you enjoy eating it?⁠
✅ Does it make you feel good?⁠
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If it checks all three, it's one of the best things you can eat this year for Thanksgiving dinner.⁠
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Here's to a happy and healthy holiday season!

🍁 Thanksgiving: A Time to Celebrate Food as Sacred Nourishment 🍁⁠
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As Thanksgiving approaches, let's shift our perspective from fearing the feast to embracing it as a sacred act of nourishment. This holiday is more than just a day for indulgence; it's a beautiful reminder of the role food plays in our lives - as a source of connection, tradition, and gratitude.⁠
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🌟 A Simple Gratitude Practice: Before you sit down for your Thanksgiving meal, take a moment to reflect on the journey of each dish. From the earth to your plate, countless hands and natural resources have come together to bring this nourishment to you. Expressing gratitude for this journey can transform your relationship with food from one of fear to one of appreciation.⁠
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🍂 Food as a Connector: Remember, each bite is an opportunity to connect with your loved ones, your heritage, and the earth. Thanksgiving is a celebration of harvest, of hard work coming to fruition, and of the simple joys that food brings into our lives.⁠
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So this Thanksgiving, let's honor our food as the sacred nourishment it truly is. Let's enjoy each flavor, each story behind the dishes, and the wonderful company we share them with. Food is not just fuel; it's a gift, a ritual, and a reason to be thankful.

The perfect reminder that we are all in fact imperfectly perfect. ❤️

🍫 Ready to tackle the onslaught of holiday “bad” foods?⁠
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If you, like most of us, have placed certain food on the naughty list in the past, I encourage you to try this: find something redeeming about them either nutritionally or for the energy, or the experience or pleasure they provide. ⁠
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It's time to challenge yourself to see foods not in a black and white/good or bad way, but to understand that foods are just a combination of ingredients that offer different things. ⁠
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For example: if chocolate was on the “bad” foods list, then I could say, “It is creamy and delicious, cacao beans are very nutrient dense, and the caffeine gives me a pick me up that feels good instead of coffee. I love the experience of delicious melted dark chocolate on my tongue!”⁠
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The idea here is to be able to see the food differently, so that we can remove the judgment and therefore also remove its power. 💪⁠
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Pick a food-formerly-known-as-BAD and tell me about its redeeming qualities below!

This is very much our reality and has been since we were kids.
It’s a lot of work to undo a lifetime of conditioning.
Thank you @alexlight_ldn for your ever present stance on this! ❤️🙌🏼

Crafting a pathway to authentic nourishment means embracing a holistic approach to well-being that resonates uniquely with you. Here are 3 practical tips to help you uncover what this means for YOU:⁠
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1️⃣ Tune Into Your Body's Wisdom: Forget about macros, calorie counts, or diet trends for a moment. Focus on how different foods make you feel. Does a certain meal energize you? Do you feel sluggish after eating something else? Let your body guide you to choices that truly nourish you, creating a diet that's tailored to your individual needs and responses.⁠
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2️⃣ Cultivate Mindful Moments: Authentic nourishment goes beyond what's on your plate. It’s about nourishing your mind and soul too. Dedicate time each day for mindfulness practices like meditation, journaling, or simply sitting quietly. These moments of introspection can help you connect with your inner self, bringing clarity and peace to your nourishment journey.⁠
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3️⃣ Engage in Joyful Movement: Exercise shouldn’t feel like a chore. Find a form of physical activity that brings you joy, be it dancing, hiking, yoga, or a leisurely walk. Movement is a celebration of your body’s capabilities and should leave you feeling rejuvenated and fulfilled, not depleted.⁠
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Remember, Authentic Nourishment™ is deeply personal and ever-evolving. It's about listening to and honoring your own body and mind, independent of external opinions and pressures. Embrace this journey with curiosity and compassion, and watch how it transforms you from the inside out.

We're all being inundated with tips about how to stay healthy amidst the flood of feasts and treats heading our way. But true health during this time is about so much more than just what's on your plate.⁠
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Want to experience true nourishment this coming holiday season?⁠
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💛 Nurture Connections: The heart of the holiday season is connection. Spend quality time with loved ones, engage in meaningful conversations, and cherish the moments of togetherness. This emotional nourishment is just as crucial as the food we eat.⁠
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🧡 Find Joy in Movement: Whether it's a snowy walk, a family dance-off, or a playful game with the kids, find ways to be active that bring you joy. It's not about burning calories; it's about celebrating your body's ability to move and enjoy.⁠
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🤍 Rest and Reflect: Amidst the celebrations, don't forget to rest. Take time to reflect on the year, appreciate your growth, and recharge your batteries. Mental and emotional rest is a cornerstone of health.⁠
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Remember, staying healthy during the holidays isn't just about "managing a diet"... it's about holistic wellbeing. Embrace the joy, the love, and the peace of the season!

🎄🧡 3 Tips to Keep YOU at the Heart of Your Holidays...⁠
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1️⃣ Set Boundaries with Love: Remember, it's okay to say no. Whether it's skipping an event for some much-needed rest or setting limits on holiday spending, prioritize your peace of mind. Communicate your needs kindly but firmly – your wellbeing is worth it!⁠
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2️⃣ Schedule 'Me' Time: Amidst the planning and celebrating, block out time just for you. Whether it's a quiet coffee in the morning, a brisk walk, or just some time with a good book, ensure you have moments in your day that are solely yours.⁠
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3️⃣ Mindful Indulgence: Enjoy the seasonal treats and feasts mindfully. Savor the flavors and the experience rather than rushing through meals. This approach allows you to enjoy the festivities without compromising on your health and wellbeing.⁠
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Remember, you're at your best when you take care of yourself... no matter what time of year it is. 💛

Ah, here come the holidays – a time of joy, family gatherings, and political disagreements over the last slice of pumpkin pie! 🥧😄 ⁠
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AKA: the time when our commitments to personal wellbeing go flying out the window. 👋⁠
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Wanna talk about navigating the holidays while honoring your health? How we can maintain our journey to wellness while being fully present in the season's very best treats?⁠
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Great! 🙌⁠
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Consider these tips:⁠
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➡️ Stay true to your wellness goals, even in the midst of holiday cheer. And by "staying true" I mean "commiting to self-love" NOT sticking to some restrictive diet plan.⁠
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➡️ Find strategies to manage challenging situations (and yes, those know-it-all relatives too!). Remember that enjoying the special foods you love and focusing on health aren't mutually exclusive.⁠
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➡️ Don't forget to journal your thoughts and strategies – it's a great way to stay on track!⁠
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💖 And most importantly, remember SELF-LOVE is the essential foundation of wellbeing. The holidays are the perfect reminder that taking care of ourselves is just as important as celebrating.

Here come the holidays... you know, the time to 'let loose' with our eating habits, only to brace for the notorious New Year diet. ⁠
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🤔 But here's a thought: What if we chose to nourish ourselves through the holidays instead of throwing it all out the window?⁠
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✨ Why Nourishment Beats Dieting This Season:⁠
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1️⃣ Joyful Eating, Not Guilt: The holidays are a time for joy, not guilt over every bite. Embrace the season's flavors with a sense of gratitude and enjoyment, not with a diet mindset.⁠
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2️⃣ Balance, Not Deprivation: You don't have to choose between enjoying holiday treats and nourishing your body. It's all about balance. Savor those special dishes mindfully while maintaining your regular nourishing habits.⁠
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3️⃣ Connection Over Calories: Remember, the holidays are more about connecting with loved ones than obsessing over calories. Food is just one part of the celebration!⁠
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🍽 A Friendly Reminder: Kick that diet mentality to the curb! Holidays are a perfect time to practice intuitive eating, listening to your body, and making choices that make you feel good, both inside and out.⁠
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🎉 Celebrate with Nourishment: This season, let's celebrate by nourishing our bodies, our minds, and our souls. Let the festive spirit include a healthy relationship with food, one that continues well into the New Year and beyond.⁠
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Here's to a holiday season filled with warmth, joy, and Authentic Nourishment™! 🎄🍽️💕

🥮 Holiday Healing: Why Pausing Isn't the Answer⁠
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As the holiday season twinkles into our lives, so does the temptation to hit the 'pause button' on our journey to a healthier relationship with food. With festive feasts and celebratory sweets, it's easy to think, "I'll just start over in January." But here's the reality: this kind of thinking is not just harmful; it's a trap set by diet industry myths.⁠
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⏸️ Here's why pressing 'pause' is a fallacy:⁠
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1️⃣ Healing Isn't Seasonal: Your path to nourishment isn't confined to the calendar. Healing happens daily!⁠
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2️⃣ Progress Over Perfection: It's not about being flawless through the holidays; it's about making choices that honor your well-being amidst the celebration.⁠
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3️⃣ Empowerment, Not Guilt: When we resign to 'restart' our healing later, we're surrendering to a cycle of guilt and permission. True empowerment comes from consistency, not from a January reset.⁠
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💭 Reflect on This:⁠
The billion-dollar diet industry thrives on the 'New Year, New You' slogan. But your worth and journey are not defined by a marketing strategy. They're lived out in the small, nourishing choices you make every day—yes, even during the holidays.⁠
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🌱 Choose to Continue, Not Pause:⁠
This holiday season, gift yourself the permission to continue your journey. Savor the seasonal flavors mindfully, enjoy the company, and remember that each day is a fresh opportunity to nourish yourself in more ways than one.⁠
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❄️ Remember: The most wonderful time of the year doesn't have to mean a detour on your path to healing. Embrace the joy, the food, and the moments, all while staying true to your journey of Authentic Nourishment™.

It's tough to fulfill emotional needs with anything you eat.⁠
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Actually, it's impossible.⁠
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But when emotions run high, it's easy to silence them (temporarily) with the crunch of a chip or the sweetness of chocolate. ⁠
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But here's the thing: food may distract for a moment, but it doesn't address the real issue.⁠
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So, what to do instead?⁠
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1️⃣ Pause Before You Eat: Before you unwrap that snack, take a deep breath. Ask yourself, "What am I really feeling right now?"⁠
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2️⃣ Feel to Heal: Allow yourself to feel your emotions. Are you sad, lonely, or bored? Recognizing these emotions is the first step to understanding your true needs.⁠
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3️⃣ Find Nourishment Beyond the Plate: Emotions need expression, not suppression. Find a way to feed your feelings with what they actually need—maybe it's a chat with a friend, a walk in the park, or a moment of meditation.⁠
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🌟 Remember: When you feel the urge to "eat your feelings," gently remind yourself that you deserve deeper nourishment—the kind that comes from caring for your emotional well-being.⁠
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Eating is not just about sating hunger; it's a chance to nourish your body AND soul. Make each meal a mindful moment to check in with yourself, and transform emotional eating into emotional learning. 💛

🍪🍦Ever found yourself mindlessly munching on a cookie when stressed? Or diving into a tub of ice cream after a hard day? We've all been there. But to genuinely heal our relationship with food, we must dig deeper, beyond the surface cravings.⁠
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Understanding the WHY behind emotional and disordered eating is KEY:⁠
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🔍 Is it stress? Loneliness? Boredom? Past trauma?⁠
🔍 What void are we trying to fill with food?⁠
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Without uncovering the root, we find ourselves in a repetitive cycle, relying on temporary fixes that don't truly serve our well-being. Like a weed, if we don't pull it out from the source, it keeps coming back. 🌱⁠
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✨ Take a moment. Reflect. Understand your triggers and emotions. ✨⁠
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Remember: Healing begins from within. With awareness, compassion, and understanding, we can pave the way for sustainable, nourishing choices that resonate with our authentic self.⁠
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Break the cycle. Discover your WHY. And embrace a healthier, freer relationship with food. 🌼💛⁠
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Looking for some help uncovering your WHY and following that up with a HOW to heal? Let's talk! Schedule a free call with me today ➡️ LINK IN BIO.

⏰ Imagine waking up on a Monday morning without the weight of the "start-the-diet-again" mindset. With Authentic Nourishment™, every day becomes a celebration of YOU, not a countdown to the next restart.⁠
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Living a life of Authentic Nourishment™ means:⁠
🌱 Prioritizing genuine self-care over temporary fixes.⁠
🌱 Honoring your body's needs instead of blindly following diet trends.⁠
🌱 Embracing joy, balance, and wellness daily, not just post-weekend... or every Monday-Thursday.⁠
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Because when nourishment is authentic, it's consistent. No more "Monday morning restarts." Just a beautiful journey of self-discovery and self-love, every single day.⁠
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Break free from the cycle. Embrace Authentic Nourishment™ and redefine your relationship with food and self. 🌸💕⁠
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Sound too good to be true?⁠
Sound like something you LONG to be true even though you think it might be too good to be true?⁠
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Let's talk about it!⁠
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Schedule a call with me today ➡️ LINK IN BIO.

🌿💖📖 Your (Simple) Guide to a Weekend of Authentic Nourishment™ ⁠
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1️⃣ Body - Whole Foods Feast: Skip the processed stuff this weekend. Dive into nature’s bounty! Think colorful fruits, vibrant veggies, lean proteins, and hearty grains. When you eat foods closer to their natural state, you're truly honoring your body with every bite.⁠
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2️⃣ Mind - Digital Detox: Give yourself the gift of presence. Dedicate a few hours (or a whole day!) without screens. Read that book you've been putting off, meditate, or simply sit in silence, letting your thoughts flow. Rediscover the beauty of the moment.⁠
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3️⃣ SELF - Reflective Ritual: Spend some time journaling or in quiet reflection. Dive deep into understanding what you truly desire and how you can align your actions with those values. Remember, true nourishment goes beyond food—it’s about nurturing your essence.⁠
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When you take the time to truly care for your body, mind, and SELF, you're embracing the essence of Authentic Nourishment™. ⁠
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Happy weekending!

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Margaret Schwenke, CEPC, CHHC
Atlanta Nutrition & Eating Psychology Counseling

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