Beautiful Thinking Eu•Noi•A Health and Wellness

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Eunoia Health and Wellness looks at the whole self during your health journey.Whether its proper nutrition to fuel your body so you can do the things you love move your body correctly or heal both trauma and pain through massage and energy work.

01/20/2026

🍬 Fell Off the Wagon? Here’s How to Get Back On Track

(No guilt required)

First — pause.
Nothing is ruined.

⸻

🧠 Step 1: Neutralize the moment

Don’t label it a “cheat” or a failure.
It was information, not a moral issue.

⸻

💧 Step 2: Hydrate + mineralize

• Drink water
• Add electrolytes or a pinch of salt

This helps calm blood sugar fast.

⸻

🍳 Step 3: Protein at your next meal

Don’t restrict.
Don’t “make up for it.”

Just eat:
• Protein
• Healthy fat
• Fiber

This stabilizes cravings immediately.

⸻

🚶‍♀️ Step 4: Gentle movement

A short walk helps shuttle glucose out of the bloodstream — no punishment workouts.

⸻

🔄 Step 5: Resume, don’t restart

You don’t go back to Day 1.
You go back to your next good choice.

⸻

✨ Reminder:

Consistency beats perfection.
Regulation beats restriction.

⸻

🤍 If you’re reading this:

You’re still in this.
Message me if you need support — I’ve got you.

01/20/2026

🍬 Oops — I hadn’t forgotten about you!

Day 20 Without Sugar or Refined Carbs

And if you’re still here… this is a big deal 🤍

⸻

🔬 What’s happening in your body by Day 20:

• Blood sugar regulation is improving
• Insulin spikes are calmer
• Cravings are quieter and shorter
• Energy feels more even
• Taste buds are resetting
• Fat is being used more efficiently for fuel

Your body is no longer negotiating with sugar — it’s trusting you.

⸻

🧠 What you might notice:

• You’re satisfied with less
• You can pause before eating
• Emotional eating feels more obvious (and manageable)
• Food feels simpler

⸻

✨ Day 20 reminder:

This isn’t willpower —
this is metabolic healing.

⸻

🙋‍♀️ Who’s still with me?

Drop a 💪 or “still here” below
Tag someone who needs encouragement
Or DM me if you fell off and want back in — no shame, ever

You don’t have to be perfect to keep going —
you just have to keep showing up

01/15/2026

Why We Choose Vegetables From the Wild 🌿

Wild vegetables are the foods the human body evolved with — and our metabolism, hormones, and gut still recognize them best.

✨ They keep blood sugar & insulin low
Bitter, fibrous, and low in sugar → steady energy and fewer cravings.

✨ They support female hormones
Wild greens help the liver clear excess estrogen, support progesterone, and reduce cortisol.

✨ They heal the gut
Rich in diverse fibers and polyphenols that feed beneficial bacteria and reduce inflammation.

✨ They signal safety to the body
When the body feels safe, cortisol drops — and fat loss becomes easier.

✨ They don’t overstimulate appetite
Wild vegetables nourish without triggering overeating or dopamine-driven cravings.

✨ They pair perfectly with fasting & sugar cleanses
Minimal insulin response = fat burning stays on.

🌱 Think: dandelion greens, arugula, watercress, kale, cabbage, broccoli, herbs — foods closer to nature, not bred for sweetness.

👉 We eat wild vegetables because the body trusts them.

01/15/2026

DAY 15 SUGAR CLEANSE

Wild-Type Vegetable Rules

1️⃣ Build every plate like this

Protein + wild-type veg + fat + salt

If one is missing, hunger or cravings show up later.

⸻

2️⃣ Choose vegetables closest to the wild

Prioritize these
• Dandelion greens
• Arugula / watercress
• Kale
• Mustard or turnip greens
• Cabbage
• Broccoli / cauliflower
• Zucchini
• Radishes
• Onions, garlic
• Fresh herbs

Cook most of them. Raw is optional, not required.

⸻

3️⃣ What to avoid today
• Sweet vegetables (carrots, beets, squash)
• Starchy vegetables (potatoes, corn)
• Fruit (including berries)
• Modern “salad-only” meals

Day 15 is about metabolic calm, not testing foods.

⸻

4️⃣ How to eat them

✔ Sauté in olive oil, ghee, or butter
✔ Roast with salt
✔ Add herbs generously
✔ Don’t fear fat — it keeps insulin low

Bitter = better today.

⸻

5️⃣ Portion guidance (no measuring)
• Vegetables: fill ½ your plate
• Protein: palm-sized or more
• Fat: enough to feel satisfied, not stuffed

⸻

6️⃣ Snack rule (only if needed)

If you truly need something:
• Olives
• Bone broth
• Leftover protein

If it’s crunchy or sweet-leaning, it’s probably habit.

⸻

7️⃣ Day 15 mindset

“I choose foods my body recognizes.”

01/15/2026

🍬 Day 14 Sugar Cleanse

Craving Something Sweet? Try This

✨ Frozen Browned Butter Milk Bites

⸻

🧈 How to make it:

1️⃣ Brown ½ cup butter or ghee until nutty and golden
2️⃣ Remove from heat, let cool slightly
3️⃣ Whisk in 2–3 tbsp full-fat milk powder until smooth
4️⃣ Pour into a silicone mold or parchment-lined dish
5️⃣ Freeze until firm
6️⃣ Break or shave a small piece and enjoy slowly

Optional: pinch of cinnamon or flaky sea salt

⸻

🧠 Why this works:

• Browned butter has natural caramel notes
• Fat calms the nervous system
• Milk powder adds creaminess without sugar
• No insulin spike
• Stops cravings fast

⸻

⚠️ Portion reminder:

This is a craving interrupt, not a snack.
1–2 small bites is enough.

⸻

✨ Day 14 reminder:

Sweet doesn’t always mean sugar.
Sometimes it means richness + calm.

01/15/2026

Oops!

🍬 Sugar Cleanse — Day 13

This Is Integration

At this point, sugar isn’t the struggle —
old habits are.

⸻

🧠 What Day 13 is really about:

• Trusting hunger signals
• Eating without urgency
• Choosing foods that support you
• Letting go of “all or nothing”

⸻

🌿 Today’s focus:

• Protein at every meal
• Eat enough — don’t under-fuel
• Stay hydrated
• Notice emotional eating cues

⸻

🔄 Moving forward:

You don’t need strict rules.
You need awareness + consistency.

⸻

✨ Day 13 reminder:

You don’t need sugar to feel satisfied — you’ve proven that.

01/13/2026

🍓 How Berries Affect Insulin & Fat Burning
(especially after a sugar cleanse like yours)

You’re asking the right question — because berries don’t just “add sugar,” they interact with your metabolism in a very specific way.

⸻

INSULIN: WHAT ACTUALLY HAPPENS

1️⃣ Berries DO raise insulin — but mildly
• Berries contain fructose + glucose
• The rise is small and short-lived when:
• Portion is small (¼ cup)
• Eaten with protein + fat
• You’re insulin sensitive (you are right now)

👉 Compared to fruit juice, bananas, or dried fruit — berries are minimal impact.

⸻

2️⃣ Fiber changes the insulin response

Berries are high in:
• Soluble fiber
• Polyphenols (plant compounds)

These:
✔ Slow glucose absorption
✔ Reduce insulin spike
✔ Improve insulin sensitivity over time

Raspberries & blackberries are especially good here.

⸻

FAT BURNING: THE TRADE-OFF

When you eat berries:
• Insulin rises slightly
• Fat burning pauses temporarily
• Your body burns the glucose first

⏱ This pause usually lasts 1–3 hours.

This is not fat storage — just a fuel switch.

⸻

When berries HELP fat burning long-term

Berries can actually support fat loss by:
✔ Preventing binge cycles
✔ Supporting thyroid & cortisol
✔ Improving metabolic flexibility
✔ Making fasting easier the next day

Consistency beats perfection.

⸻

WHEN BERRIES HURT FAT BURN

🚫 Large portions
🚫 Eaten alone
🚫 Late at night
🚫 Triggering “want more” behavior

In these cases:
• Insulin stays elevated longer
• Fat burning stays suppressed
• Cravings return

⸻

THE SWEET SPOT (FOR YOU)

Because you’re post–sugar cleanse:

✔ ¼ cup berries
✔ With protein + fat
✔ Earlier in the day
✔ Not daily at first

This gives:
• Minimal insulin response
• Short fat-burn pause
• No craving rebound

⸻

FASTING vs BERRIES (IN ONE LINE)
• Fasting = continuous fat burning
• Berries = brief pause, long-term sustainability

Both are tools.

⸻

MINDSET ANCHOR

“Fat loss comes from flexibility, not constant restriction.”

01/13/2026

🍓 Day 13 Sugar Cleanse — How to Re-Introduce Berries (If You Choose To) 🍓
You’re at the right point to test them — the key is how, when, and how much.

⸻

RULES BEFORE ADDING BERRIES

Only introduce berries if:
✔ Cravings are mostly gone
✔ Energy feels steady
✔ You’re not snacking out of habit

If cravings are still loud → wait 2–3 more days. That’s strength, not restriction.

⸻

WHICH BERRIES TO START WITH (BEST → WORST)

1️⃣ Raspberries
2️⃣ Blackberries
3️⃣ Strawberries
4️⃣ Blueberries (last)

Reason: higher fiber, lower sugar impact.

⸻

PORTION (NON-NEGOTIABLE)

👉 ¼ cup max
Not a bowl. Not a handful. Measure once or twice until your eyes recalibrate.

⸻

WHEN TO EAT THEM

✔ With a meal
✔ After protein + fat
✔ Never alone
✔ Never at night

Best timing: lunch or post-meal dessert.

⸻

HOW TO PAIR THEM (THIS MATTERS)

Choose one:
• Full-fat Greek yogurt (plain, unsweetened)
• Cottage cheese (plain)
• Chia pudding (no sweetener)
• Eggs + berries on the side

Protein + fat slow the glucose rise and prevent cravings.

⸻

FIRST-DAY TEST PROTOCOL

After eating berries, watch for:
⏱ 1–2 hours later
• Cravings
• Fatigue
• Bloating
• “I want more” thoughts

If you feel calm → green light
If cravings spike → pause berries for a few days

⸻

HOW OFTEN
• Day 13–14: every other day max
• Then reassess

You’re testing tolerance, not re-adding sugar.

⸻

MINDSET ANCHOR

“I’m adding berries for nourishment, not stimulation.”

If berries feel like a trigger, your body is giving useful feedback.

01/12/2026

🍽 Day 12 Sugar Cleanse – Supper Idea

Protein-Anchored Comfort Bowl

⸻

🥩 Plate it like this:

• Grilled or baked salmon, chicken, or grass-fed beef
• Roasted or sautéed non-starchy vegetables (broccoli, zucchini, cauliflower, peppers)
• Healthy fat: olive oil, avocado, or ghee
• Optional: 1–2 tbsp fermented veggies (sauerkraut or kimchi)

⸻

🧠 Why this works:

• Protein keeps nighttime cravings quiet
• Fiber supports digestion
• Healthy fats stabilize blood sugar
• Ferments support gut + liver health

⸻

🚫 Skip tonight:

• Sugar
• Refined carbs
• Sauces with hidden sweeteners

⸻

✨ Day 12 reminder:

A calm dinner leads to a calm morning

01/12/2026

Appointment alert
Alisha tomorrow at 12:30 for a 1 hr massage

01/12/2026

🫑 Pepper “Sandwich” (No-Wrap Lunch)

How to pack it
• 1 bell pepper, sliced in half and deseeded
• Sliced chicken or turkey (no sugar)
• Avocado slices (optional)
• Olives or pickles on the side

Spread options
• Mustard (check for no sugar)
• Plain full-fat cream cheese

How to assemble
Use each half of the pepper as “bread,” layer with protein, add your spread, close it up, and eat like a sandwich.

✔ Crunchy
✔ Hydrating
✔ Zero crash
✔ Very satisfying

⸻

Pro tip

Pack the filling separately and assemble at work to keep the pepper crisp.

Address

7165 Unit 201a Highway #1
Coldbrook, NS
B4R1A2

Opening Hours

Monday 9am - 6pm
Tuesday 7:30am - 6pm
Wednesday 9am - 6pm
Thursday 8am - 6pm
Friday 9am - 5pm

Telephone

+17822325408

Website

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