Let's get real for a moment:

It's not just about what we eat; it's about why we eat and who we are while we're eating.

We all know food is a huge part of our lives, just like sleep and movement.

And...

"You are what you eat," they say, and we often focus on the "what." We think about the nutrients, the calories, the labels, the ingredients.

But what about the deeper stuff?

• What about those cravings?
• Why do we reach for certain foods?
• What are the childhood memories or emotional triggers behind our choices?

That's where the Wellness Vortex approach comes in. We start with the foundational habit: curiosity. Put on your "curiosity glasses" on and start asking questions:

• Why am I craving this?
• What comfort does it offer?
• What qualities am I seeking – crunchy, sweet, salty, a certain color or temperature?
• Am I stressed? Rushing? Eating mindlessly?

We need to explore the "why" behind our food choices. Maybe we're lonely, frustrated, or simply seeking comfort. ...

The heart is more than just an organ; it is the engine of your entire Wellness Vortex system. When this engine is running at peak performance, every other part of your life—your energy, your mood, and your physical resilience—follows suit. 

In The Wellness Vortex Habit Change Model, we know that heart health is a holistic result of how you manage your stress, what you put on your plate, and how you move your body. Today, we are going through Three Rounds of heart-strengthening work. Each round represents one of our three pillars, and each set is a specific Non-Negotiable Habit. 

 Round 1: Mindset & Mindfulness (The Calm Heart) 

​High cortisol is the enemy of a steady heartbeat. This round is about lowering the pressure. 

• ​Set 1: Mirror Exercise (Non-Negotiable Habit #7). Self-Love Time. Take a break for silence. Look in the mirror for 2 minutes. Don’t judge; just be. This lowers your heart rate and anchors your nervous system. 
• ​Set 2: The Oxytocin Boost (Non-Negotiable Habit...

Every symptom, craving, or behavior around food has a POSITIVE INTENTION. Therefore, these cravings and behaviors aren't the problem - they're simply the best solution you've come up with so far.

When things are tough, it's easy to turn to comfort foods for a quick mood boost. But the problem is, this creates a vicious cycle. We feel better for a short time, then experience guilt and weight gain.

What if I told you it doesn't have to be this way? It's all about knowing when it's time to change. I'm not asking for drastic changes - just small, manageable steps in the right direction.

Habit loop or health loop? The choice is yours.

It's a habit loop either way. So which loop do you choose: healthy patterns or distracting patterns? If you're committed and ready, the answer is obvious. Remember, your relationship with food and your body impacts more than just what you eat.

Let's dive into how to eat to generate positive emotions, not feed your emotions.

Step 1: Put on your curiosi...

Are you ready to dive into a crucial discussion about honoring hunger and fullness? At times, it's something we all need to address, especially when the holiday season rolls around, or life gets busier than usual. Let's explore why it's essential to pay attention to these physical signals and why treating your body like a "baby" can lead to healthier habits.

Why Honor Hunger and Fullness

Now, let's talk about the concept of honoring hunger and fullness. It's a topic that requires us to be sensitive to the signals our body sends, regardless of the emotions, sensations, or situations we find ourselves in. Life can get pretty hectic, leaving us rushing around a million miles an hour. In the midst of all this chaos, we often ignore or neglect our body's simple yet vital signals.

How to Honor Hunger and Fullness

Let's use an analogy to understand this better: imagine your body as one of those dolls that cries or acts like a real baby when it's hungry. Your body is similar; it give...

In our fast-paced lives, we often rush through our meals, hardly taking a moment to savor the flavors and nourish our bodies. Enter "Fooditation," a mindful approach to eating that invites us to slow down, connect with our food on a deeper level, and truly appreciate the sensory experience of every bite. It's not just about what you eat but how you eat it, and it can bring a sense of tranquility and connection to even the busiest of schedules. So, let's explore the art of fooditation.

Fooditation: meditation + food

Benefits:

Fooditation offers a range of benefits, including improved digestion, portion control for weight management, and enhanced relaxation for stress reduction.

Creating the Right Environment:

Think about the environment you create when you eat. Are you dining by candlelight? Using your favorite china or tablecloth? Drinking from a crystal goblet? Your meal isn't just about the food; it's about the entire experience. When you eat, you're also consuming your...

Snacks are a common part of our daily lives, whether we're feeling bored, slightly hungry, or simply in need of a little something to chew on. However, when we're on vacation or trying to maintain a healthy lifestyle, finding nutritious snack options can be a challenge. In this blog post, we'll explore some concise and practical choices for healthy snacks on the go, allowing you to enjoy your vacation while still feeling good about your food choices.

Step 1: Assess Your Vacation Style

Consider

1.1. the type of vacation you'll be embarking on—whether it's a road trip, a flight, or a cruise.

1.2. Determine the duration of your vacation and

1.3. the location you'll be visiting. Take note of nearby shops, grocery stores, fresh markets, and hotel options to help guide your snack choices.

Step 2: Scout What You Already Have

2.1. Before heading out, take stock of your pantry and gather items such as nuts, seeds, whole wheat or sweet potato crackers, dried fruit, dark chocola...

How do we deal with comfort eating?

"I am stressed, I eat. I am stressed more, I eat more."

"I love sweets."

"When I eat, I can't stop."

Many of us are aware of the emotional eating struggle and the devastating health challenges it brings along with it. But we don't seem to be able to stop it. Why? 

Here's the problem, HABITS,  

Our urge to go to the refrigerator to find comfort foods that will make us feel better takes over. Why? Because that is what we have known for so long and is intimately familiar to our minds. It is habitual. You literally are addicted to this behavior loop. 

Then we end up paying the price for a brief moment of pleasure. Each of those moments accumulates into inevitable excess weight, inflammation, aches and pains, and disappointment in ourselves. 

Most of the time it isn't even about the food. It's about an emotion, a feeling we're trying to soothe WITH the food. 

And sure, a snack will ease those emotions at the moment. When the food ...

In this message, I share with you how to connect with source of emotional eating by doing this one thing.

Many of our habitual patterns, including eating, come from our childhood. In this blog post I shared how the smell of fried cabbage and pancakes remind me of mom standing in the kitchen on Saturday night while i am watching Chip and Dale to the rescue. It simply reminds me of my mom's love. So it's natural to my body, when I am stressed, to want fried and sweet food. 

Can you think of childhood memories connected with food experiences and accompanying emotions?

• Who was in the picture? It might be someone you care about, for example,  a family member. 
•  What was the food? Can you think of that foods sensual qualities: texture, smell, taste, color, temperature.?
• How old were you? It might be the 5 year old you or younger you.
• What was the emotion and feeling associated with it? Think about love, safety, care.
• How does it reflect your food choices now? Do you sti...

There is a difference between QUALITY TIME and FOOD TIME with ourselves and loved ones.

We often collapse these two into one. Why is that? Why do we eat foods that we know are not healthy for us? Knowing that we still feel the impulse to do it. Then we feel guilty about it and a vicious cycle continues. It is so deeply ingrained in our psyche. It has become a tradition or memory that we feel emotionally connected to. 

What if it were true when we tap into the origin of 'comfort' foods, we could tap into how to change the patterns that don't serve us? What if this is the way out of old habits with unhealthy comfort foods and into a new and better definition of comfort, and food?

How did the whole thing with family traditions and food start? 

When was the first time you remember you felt connected with your family at the dinner table? 

A Vicious Cycle

I was 5. My mom was cooking cabbage.  I was watching Chip and Dale To The Rescue. Remember it? That memory is so strong that ...

I eat because I love. And I am a lazy cook.

I often get asked what and how I eat.  As I sat down to journal my reflection, allow me to share with you my current meal situation.

I start prepping my meal when I am about 30% hungry. 

To prep, I ask myself, how can I feed my body with love? What can I make to nourish my body? 

On days I feel a lack of energy, what can I make to lift my energy?

On days I feel down, what can I eat to feel good?

When I am tired, what can I eat to relax?

I make my meal accordingly.  I cook like I would feed someone I love. 

Hey, I am still on my way. I still sometimes struggle to give myself time to cook. I do not want to stand in the kitchen and cook!

So I prep.

I find the time on the weekend to pre-cook for the week. I prep the foods that may take time. On some weeks, I make brown rice, on some, red potatoes. I may even chop veggies and place them into Single serving containers. I am also not shy about buying a bulk of frozen v...