Cat Dillon - Registered Holistic Nutritionist

Cat Dillon - Registered Holistic Nutritionist Helping others uncover & heal their root causes of self-sabotage, cravings, and overeating.

Trying to care for yourself while the world feels heavy — with political tension, family conflict, loss, or health strug...
10/29/2025

Trying to care for yourself while the world feels heavy — with political tension, family conflict, loss, or health struggles — can feel like too much. 🌪️

We push through, expect ourselves to “keep going,” and forget to pause and listen to what our body is quietly asking for. That’s when burnout and freeze set in — when energy and motivation just… vanish. ❄️

The good news? You can gently help your body come back online — one small, compassionate step at a time. 🌿
🥣 A grounding meal
💨 A deep breath
🚶‍♀️ A few moments of gentle movement

These tiny resets remind your nervous system, “I’m safe. I’m here. I can begin again.” 💛

If life feels overwhelming right now, I created something to support you — a free 5-day nervous system reset series to help you eat, rest, move, and reflect in small, doable ways.

💌 Tap the link in my bio (or comment “pocket” 💛 and I’ll send it to you).
You don’t have to do this alone.

How often do you pause to appreciate your meal? 🍽️ Let's cultivate gratitude for the nourishment food provides and see h...
10/23/2025

How often do you pause to appreciate your meal? 🍽️ Let's cultivate gratitude for the nourishment food provides and see how it transforms your eating experience. Because every bite is a gift to your well-being! 💚

Studies show that practicing gratitude can improve your relationship with food and enhance your overall well-being. Reflect on the journey your food took to reach your plate and savour each bite. 🌿

Enhanced awareness of internal hunger cues over external influences - environmental, social or otherwise. 🌱For some it c...
10/22/2025

Enhanced awareness of internal hunger cues over external influences - environmental, social or otherwise. 🌱

For some it can take a while to trust your body especially after chronic dieting or looking to others for expert help to tell us what to eat.

Learning to trust your body and tune into its natural signals can be challenging, especially after years of following external advice or restrictive diets.

But remember, your body knows best! ✨

Ever notice how the texture and aroma of food can make it irresistible? 🍲 How does engaging all your senses lead to grea...
10/21/2025

Ever notice how the texture and aroma of food can make it irresistible? 🍲 How does engaging all your senses lead to greater satisfaction and less overeating? Or does it? 🤔

Instead of beating yourself up about it, simply decide that you enjoyed it and move on. What did you learn? 🧠 Maybe you ...
10/21/2025

Instead of beating yourself up about it, simply decide that you enjoyed it and move on. What did you learn? 🧠 Maybe you are okay with it. It didn’t hurt you. If it caused digestive effects, consider what you could have done differently. Reflect and adjust for next time! 🔄

Are you giving your body what it truly needs to thrive in midlife? That daily smoothie is a great start, but it might no...
10/14/2025

Are you giving your body what it truly needs to thrive in midlife? That daily smoothie is a great start, but it might not be enough.

The truth is, your protein needs have increased for maintaining strength, energy, muscle, and bone density.

Discover the "why" and the "how" in my special class! I'm inviting YOU to be my guest for “Why Your Protein Needs Are Higher Than You Think.”

📅 Pre-register for your spot: https://l.bttr.to/fhnIc

Let's unlock a more confident, energized, and stronger you, together!

🍨 The Famous Milkshake StudyHow your thoughts change your metabolism.🧠 Mind and food are a team.How Your Mind Changes Yo...
10/09/2025

🍨 The Famous Milkshake Study
How your thoughts change your metabolism.
🧠 Mind and food are a team.

How Your Mind Changes Your Metabolism 🍨🧠

Another fascinating study from Harvard psychologist Ellen Langer shows just how powerful our thoughts are—especially when it comes to food and metabolism.
In this experiment, participants drank the same exact milkshake on two different occasions.
But here’s the twist:
One time, the label said “Indulgent: 620 calories”
The other time, it said “Sensible: 140 calories”
Physiologically, both shakes were identical.
Yet what happened inside the body was completely different.
After the “indulgent” shake, participants’ ghrelin (the hunger hormone) levels dropped significantly, signaling satisfaction—just as they would after a rich, filling meal.
But after the “sensible” shake, ghrelin barely budged. Their bodies acted as if they’d hardly eaten.
Nothing changed in the shake itself… only in the belief about what they were consuming.
This research reminds us that our mindset can shape our biology.
When we eat with guilt, fear, or restriction, our body receives that message—it literally changes how we metabolize food.
But when we approach food with pleasure, awareness, and trust, we support digestion, hormone balance, and satisfaction.
✨ It’s another reminder that your body listens to your thoughts.
So before your next meal, try this: pause, breathe, and think,
“This food is nourishing me.”
Because it truly can—if you believe it is. 💛

🧹 The Hotel Cleaners StudyYour thoughts might change your biology.The Power of Perception: What Hotel Cleaners Taught Us...
10/08/2025

🧹 The Hotel Cleaners Study
Your thoughts might change your biology.

The Power of Perception: What Hotel Cleaners Taught Us About the Mind-Body Connection 🧠✨

One of my favorite studies on the power of our thoughts comes from Harvard psychologist Ellen Langer. She studied hotel room attendants—women who spent hours every day cleaning rooms, changing sheets, vacuuming, and scrubbing bathrooms. Physically, they were incredibly active… but when asked, most said they didn’t exercise.

Here’s where it gets fascinating 👇

Langer divided them into two groups. One group was told that their daily work counted as exercise—that vacuuming and lifting were similar to gym workouts. The other group received no such information.

After just four weeks, the group who believed they were exercising showed measurable changes:
- Lower blood pressure
- Weight loss
- Improved body composition
- Better overall health markers

Nothing else changed—except their belief.

This study beautifully illustrates what I teach every day:
🧩 The body responds not just to what we do, but to how we perceive what we do.

When we reframe our actions—from “I’m just cleaning” to “I’m moving my body with purpose”—our biology follows our mindset.

It’s a reminder that our thoughts are not fluff—they are physiology.
They can either fuel stress and stagnation… or support healing, energy, and transformation.

So here’s a question for you today:
👉 What if you started seeing your daily movements—cooking, walking, tidying, gardening—as powerful acts of care for your body?
Your perception might just change your physiology.

🔥 Oils Safe for Cooking:For higher-heat cooking, choose refined avocado oil, refined olive oil, ghee, or coconut oil — a...
10/07/2025

🔥 Oils Safe for Cooking:
For higher-heat cooking, choose refined avocado oil, refined olive oil, ghee, or coconut oil — all have higher smoke points and maintain stability.
For flavor and nutrient preservation, use extra virgin olive, cold-pressed walnut, sesame, or flaxseed oils after cooking or over finished dishes.

Your body doesn’t need fear — it needs real, whole, and properly processed fats.

Fuel your focus! 💪 These top delicious foods are brain boosters that can enhance cognitive function and keep you sharp t...
10/03/2025

Fuel your focus! 💪 These top delicious foods are brain boosters that can enhance cognitive function and keep you sharp throughout the day.

Incorporate them into your diet for improved mental clarity and concentration. (Caffeine not “needed”, but “enjoyed”….) ☕️

When you're more focused and aware, you're LESS likely to succumb to unhealthy food temptations, allowing you to make intentional and nutritious choices. 👈🏻

This heightened awareness helps you tune into your body's hunger and fullness signals, which can prevent OVEREATING and reduce STRESS EATING. As a result, you cultivate healthier eating habits that support your overall well-being and energy levels. 🔌

10/01/2025

Ultra-processed foods are engineered for overconsumption 🍔🍟:

• Carefully calibrated combinations of sugar, salt, and fat trigger our brain's reward centers 🧠💥
• Artificial flavors and texture enhancers create an irresistible "mouthfeel" 👅✨
• Lack of fiber and nutrients leaves us unsatisfied, craving more 😕🔄
• Marketing and packaging are designed to encourage larger portions 📦👀 (“betcha can’t just have one!!”)

These factors combined make it easy to overeat ultra-processed foods, potentially leading to weight gain and health issues. Choosing whole, minimally processed foods can help break this cycle! 🥗🍎

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