Cat Dillon - Registered Holistic Nutritionist

03/05/2026

Talking about a lot of reasons WHY you might overstuff yourself more than you’d like.

I’ll discuss the biology, neurobiology and emotional reasons behind it in 13 minutes to be exact!

Like fullness as nervous system regulation.

That’s right…. A full stomach can activate a calming parasympathetic response.

I’ll bet that’s not a huge surprise to you….

And there’s so much more.♥️

Podcast Episode · The Slow Kitchen Podcast · March 4 · 13m

02/28/2026

Not all cravings mean you actually need food. Sometimes, it's your nervous system, not your stomach, calling the shots. Here's how to tell the difference ⬇️

🔹 Physical Hunger (Your Body Needs Fuel)
✅ Gradual onset
✅ Any food sounds satisfying
✅ Stomach growling, low energy
✅ Stops when you're full
✅ No guilt after eating

🔹 Stress Hunger (Your Nervous System Seeking Comfort)
🚨 Sudden, urgent craving
🚨 Specific food (usually sugar, carbs, or salty snacks)
🚨 No real stomach hunger—just a "need" to eat
🚨 Hard to stop even when full
🚨 Guilt or regret after eating

✨ What to Do Instead?
💡 Pause: Take a deep breath & check in with yourself. Can you ride the wave for at least 10 minutes?
💡 Hydrate: Sometimes thirst mimics hunger.
💡 Regulate: Try movement, fresh air, or deep breathing before grabbing food.
💡 Mindful Nourishment: If it's true hunger, enjoy a balanced meal.

👀 Next time you reach for a snack, ask: "Is this for my body or my emotions?" 🌿✨

02/27/2026

There's a story on this plate. It's written in the soil, watered by rain, and brought to life by the sun and the farmer's care. When we eat with gratitude 🙏, we honor that journey. It becomes more than food—it becomes connection. 🌎✨

02/25/2026

When you "forget" the plan… 🤔
Is it boredom?
Is it rebellion?
Or is it exhaustion?

Sometimes we think we lack discipline.
But what if we're actually tired of sameness?
Or quietly pushing back against restriction?
Depleted from holding it all together?

The food rut isn't always about food.
It can be about safety.
Control.
Predictability.
Identity.

And when the plan gets "forgotten,"
that moment tells the truth.
Not about willpower... but about your nervous system. 🧠

Before you tighten the rules…
Pause.
Ask the real question.
Is it boredom?
Rebellion?
Or exhaustion?

Awareness changes everything. 🌿

02/24/2026

Eating Fast Has a Significant Impact on Glycemic Excursion in Healthy Women: Randomized Controlled Cross-Over Trial 📊

Nutrients. 2020 Sep 10;12(9):2767. doi: 10.3390/nu12092767

In this randomized, crossover study, 19 healthy women wore a continuous glucose-monitoring system 🩸 and ate breakfast, lunch, and dinner quickly (10 minutes per meal) ⏩ or slowly (20 minutes per meal) ⏱️. The primary outcome was the postprandial glycemic response. The two secondary outcomes were glycemic variability (standard deviation of blood glucose and mean amplitude of glycemic excursions) and postprandial glucose incremental area under the curve (IAUC).

Takeaway? Slowing down at meals isn't just mindful—it's metabolic. 🌿

02/21/2026

Want to crack the code on your cravings? 🔑🍫
A simple 1-week check-in—just track:
📝 What you eat
💓 How you feel
⏰ When cravings hit
…can reveal patterns that change everything. ✨

Research shows that people who self-monitor consistently are more likely to:
✅ Control cravings
✅ Change habits
✅ Reach their wellness goals
(PMID: 28500022, JMIR Publications)

Ready to start? DM me **“CHECKLIST”** and I’ll send you my Personal Craving Control Checklist straight to your inbox! 📩💛

02/19/2026

Do THIS before trying THAT 🔄:

🍽️ Eat fewer processed foods → start by cutting red dyes (check your gum!)
🚶‍♀️ Walk 8–10k steps → before cold plunging
🥩 Eat enough protein → before amino acid supplements
🥬 Eat real fiber → before loading up on greens powders
☀️ Get morning sunlight → before red light therapy
⚖️ Eat balanced meals → before wearing a CGM
🍳 Use stainless or cast iron → before buying the latest “non-toxic” pan

Unsexy. Affordable. Effective.
Master the basics first—then play with the toys. 🌿

02/19/2026

Basic Daily habits that quietly improve your health span: ☀️

• Get morning sunlight 🌅
• Hydrate (add electrolytes) 💧
• Eat a protein-rich breakfast (30+ g) 🥚
• Eat every ~4 hours ⏰
• Walk and move throughout the day 🚶‍♀️
• Chew your food, eat with presence 🍽️
• Power down screens 1–2 hours before bed 📵
• Connect with someone you care about 💬
• Practice gratitude 🙏

Simple. Basic. Surprisingly powerful. 🌿

02/17/2026

Perfectly cooked eggplant = silky, melt-in-your-mouth bites 🍆✨

My biggest pet peeve? Undercooked eggplant at restaurants. It's bitter, tough, and just... no.

The secret? Give it TIME. Let it cook all the way through with a little oil or fat (and fresh thyme if you're feeling fancy 🌿).

That's when the magic happens—when every bite is silky smooth and absolutely delicious.

Want more tips like this? I dive deep into flavor-building techniques in my latest podcast episode!

🎙️ Episode 12: "5 Simple Ways to Build Flavor + Upgrade Your Cooking"

🎧 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/the-slow-kitchen-podcast/id1860707697
🎧 Listen on Spotify: https://open.spotify.com/show/5ufCXUyEqOO7pue8nw0XdB

What's your cooking pet peeve? Drop it in the comments! 👇

02/14/2026

DM me the word “DINE” and I’ll get you on the waitlist ♥️

02/13/2026

Instead of dinner + phone…
try dinner + humans once a month.

The last few years quietly nudged many of us into eating alone more often than we’d like.

Research shows people who share meals tend to feel happier and more connected — even occasionally.

DM “DINE” me if you’re curious!

Turns out connection is good seasoning. 🧂🧄