❤️ Simple yet effective techniques

Author

Janie Kokakis
September 29, 2023

Happy High Noon (EST). Hey, it's Friday! Are you as clueless as we are about what to eat this weekend? We've got a healthy recipe for you, plus a hack to take it up a notch. Get ready for a taste explosion.

Today’s Topics:

  • Outsmart Overeating: struggle with portion control?

  • Open Journal: Long-term motivation.

  • Tidbits & Recipes: juicy confession.

  • Did You Know: stress isn’t the problem.

Outsmart Overeating

Struggle with portion control?

Try limiting processed foods.

You end up eating more when your foods are higher in calories but easier to eat. Think about it, whole foods, like an apple, take longer to eat than chips.

The faster you eat the harder it is for your body to register your fullness levels.

Studies indicate that 40% of extra calories are consumed from highly processed foods.

Check out this book if you’re ready to outsmart overeating.

Open Journal

Q: I want to be done yo yo-ing with weight and healthy habits. What keeps you all motivated long-term?

A: Motivation is what gets you started but it's the habits that keep you going. Focus on the day-to-day instead of your overall goal (like losing 30lbs). If you can focus on building positive habits each day, the results are going to follow. Leaning into how you feel when you do things that align with your goals can be a game changer.

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

AIVNIOOMTT

Did You Know? Like Really Know…

It's not the number of stressors you have, but how you cope with them that impacts your health.

Worries about work deadlines, parenting, relationships, and finances can pile up every day. Instead of trying to avoid stress (you can't), outsmart it.

Here are some things you can do to outsmart stress:

Move your body. Research suggests time and time again that movement improves stress.

If you can't get up and move, do something that gives you joy:

  • Watch something funny

  • Break with a brain game

  • Call a friend

  • Meditate or listen to calming music

Instead of avoiding stress, offset it with a positive emotional response.

Tidbits & Recipes:

I've got a juicy confession for you! So, I'm always in a rush and not the best cook. When I make a quick sandwich, I sprinkle everything bagel seasoning on it. It instantly elevates the taste, like a flavor explosion in my mouth!

Now, here's the deal: I recently stumbled upon a recipe that uses everything bagel seasoning on something other than bagels.

Can you believe it? I mean, am I the only one doing this or do others put it on non-bagel meals too? Let me know below!

Today’s Top Workout Song on Spotify

greedy

Tate McRae · Song · 2023

Scramble Answer:

MOTIVATION

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