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#1 Mindful Indulging Tool

Updated: Oct 12, 2023

Hey there! It’s Sarah 🌟

It’s easy to feel like we’re that ONE THING away from what we need to “really stick with it” or see results when we’re trying to get or stay healthy.

I’ve heard this a lot in the last decade working with clients:

  • “If I just had/tried x, y or z, then I could stick with a diet / workouts / self-care!”

  • “If x would stop happening, then I would be fine.”

But after your “one thing,” the NEXT thing becomes the new ONE THING, and so on.

That’s because in reality, seeing results or sticking with something relies on small decisions you make each day, not a big decision made once or twice a year. For example, wellness is not broken on Thanksgiving day alone and it’s not made with a New Year resolution. It depends on everything in between.

When we embrace these seemingly small choices, we enjoy more freedom. How we feel no longer depends on whether our partners offered us chips last night or needing to do another cleanse.

So, how do we make enough small choices in a row to reach our goals? Also, how do we do this in a sustainable way that allows for plenty of fun and spontaneity?

Of course, there is no “one size fits all” system. When I work with clients, we find a system, but we find THEIR system rather than trying to cram someone else’s system into their lives.

A great place to start is by considering if a food, drink, indulgence actually matters to us, or if we’re just eating/drinking it because it’s *there*. This helps us make the best small choices we can REGARDLESS of who or what might be working against us in that moment.

The tool: “5:5:5”

I use this a ton in my own life when I need a quick way to check in with whether or not something is worthwhile, or if it’s *just there*, nostalgic or mindless.

I ask myself "will this be worth it in 5 minutes, 5 hours and 5 days?"

5 minutes is usually a taste/texture thing. This comes into play with pastas, breads, and other refined grains. They are usually great for the first bite or two, but after that it's all the same starchy/bland taste. It's about what's ON the pasta or bread. Pesto, tomato sauce, butter, etc. These alone are all very nutrient dense. Try them on other nutrient dense foods like veggies, chicken, fish, eggs, etc, and see if that’s just as - if not more - satisfying.

5 hours is all about digestive and fatigue. "Will this _____ make me want to fall asleep in a few hours?" This is usually true of sugary/high glycemic foods or very heavy or fried foods. Also, bloating, gas, heartburn, etc fall into this category.

Lastly, 5 days is where we consider our longer term goals. "If I'm not making progress toward my goals in 5 days from now, will I be bummed out that I ate this?” The idea here is not to NOT indulge. We just want to make sure the indulgence actually matters enough to us.

Could you use a helping hand?

Check out Eat Food on Purpose. It will guide you through the process of creating YOUR system, so that it’s backed by proven strategies (the ones I use when training my clients). Think of it like your own intuitive eating workbook.

Because without a system, you’ll be guessing at what to do next, and hoping it’s that “ONE THING you still need” to get results.

Based on my experience helping hundreds of clients eat and live more intentionally, I’m going to guide you through…

  • How to use mindfulness to avoid both over and under eating.

  • How to use our physical cues to find our just right portion.

  • Exactly how to tell if you are *truly* hungry.

  • Techniques for dealing with non-hunger discomfort.

  • Specifically what to do each day to take you from feeling like you're running on fumes to feeling like you are recharged and grounded.

  • How to use scheduled rest and breathing as calming techniques.

  • Tips for communicating with your family about food, and not offending folks when you want to say "no, thank you".

  • "Just" and other self-sabotaging things we tell ourselves.

  • Simple ways to boost your nutrition and the nutrient density of your day-to-day meals.

  • How to overcome emotional eating.

If you have any questions, shoot me a note!




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