Marilyn's Healthy Notes

Home
United States
Karlstad, MN
Marilyn's Healthy Notes

Healthy Living
Wellness Educator Your one stop shop for Healthy Nutrition, Healthy Weight, Healthy Beauty & Healthy Home solutions!

02/20/2026

🍽️The Busy-Day Plate: 'Something Real' Every 4-5 Hours

If you’re not hungry all day, it’s often because you’re running on stress + caffeine… and then your appetite shows up at night.

So here’s the fix:
✨ Every 4–5 hours, have something real (not just bites and crumbs).

✅ Busy-Day Plate formula:
• a protein
• a fiber food
• a “steady” carb or healthy fat (optional, but helpful)

Simple examples:
• chicken + rice + veggies
• tuna + crackers + cucumber
• eggs + toast + fruit
• protein shake + banana + nuts

You’re not “snacking too much.”
You’re under-fueling too long.

💬 What “default meals” do you rotate in when life is a bit crazy? Share your experience in the comment!

02/19/2026

Ever feel like you’re doing the “right things”… but it still feels harder than it should? 😩

That’s usually not a motivation problem — it’s a plan-fit problem.

Most plans don’t account for real life: busy days, stress, low energy, cravings, and schedule changes.

That’s exactly why we’re hosting the February Healthy Weight Reboot Webcast 💛

You’ll learn a realistic approach to healthy weight + metabolism support that doesn’t require extremes.

✅ In this webcast, you’ll walk away with:
• a simple structure that works when life is busy
• a 5-day jumpstart option
• a 28-day plan option
• clarity on what to do next based on your lifestyle

📌 Want the registration link? Comment “REBOOT” and I’ll send it to you.

02/18/2026

🕒The 3PM Bridge Snack (So Dinner doesn’t turn into chaos)

If nights get snacky, check the gap in your day.

Most people go from lunch → long stretch → dinner… and by then your brain is in emergency mode.

That’s where the 3PM Bridge Snack comes in.

It’s not “extra food.”
It’s a strategy we could use to make our dinner not chaotic.

✅ The rule is Protein + Fiber

Examples:
• apple + peanut butter
• yogurt + berries
• cheese + crackers + grapes
• nuts + fruit

This simple bridge snack often prevents:
• overeating at dinner
• sugar cravings at night
• the “I wasn’t hungry all day” backfire

💬 What do you usually eat during your 3 PM pause?

02/17/2026

🍳Protein-first in the morning for an easiest 'Metabolism-Friendly' win!

You don’t need a perfect breakfast. You just need a protein anchor in your breakfast to start your fuel-filled day!

Why it helps:
✅ steadier energy
✅ fewer cravings later
✅ less “snack tornado” at night

Here are the easy options to start (choose one):
• eggs + toast
• Greek yogurt + fruit
• protein smoothie/shake + a banana

This week we’re not chasing perfect, we’re re-building our defaults.

02/16/2026

Not Hungry All Day… Then Snacking All Night? This is Why.

If you don’t eat earlier, your body doesn’t forget.

It collects payment at night.

Here’s what often happens:
• you stay busy → skip meals
• energy dips → cravings rise
• dinner turns into “snack picking”
• and suddenly you’re searching for something sweet

✨ New rule this week: Fuel earlier, crave less later.

Not with tracking. Not with perfection. Just with structure.

💬 Quick check: Are you more likely to skip breakfast or lunch?

02/13/2026

AFTER-DINNER SWAP LIST (sweet + salty cravings)

Sometimes you don’t need to “stop cravings.”
You just need a plan that keeps you satisfied without waking up tomorrow feeling defeated.

Here are gentle after-dinner swaps (not perfection — just support):

🍫 Sweet cravings:
✅ fruit + yogurt
✅ hot cocoa/tea moment
✅ a small treat… paired with protein

🥨 Salty cravings:
✅ popcorn
✅ crackers + cheese
✅ crunchy veggies + dip

✨ The goal isn’t “never snack.”
The goal is: snack on purpose and wake up feeling steady.

💬 Are you more of a sweet craver or salty craver at night?

02/12/2026

Feeling like your healthy-weight goals got harder the second real life showed up? 😅

You’re not failing — February is just different.

January brings motivation… but February brings:
📅Busy schedules
😫Stress + cravings
🪫Cold weather + low energy
🤧“I’ll start again Monday” moments

That’s why we’re hosting a special Wellness Connection Webcast:The February Healthy Weight Reboot

This session, you’ll learn how to rebuild momentum without crash dieting, guilt, or all-or-nothing thinking.

✨ In the webcast, you’ll learn:
• A realistic approach to healthy weight + metabolism support
• How to stay consistent even when life gets busy
• Simple options that fit your lifestyle + comfort level
• A clear plan you can start right away

📌 Want the registration link? Comment “REBOOT” and I’ll send it to you.

02/11/2026

🌀 THE “SNACK TORNADO” EXPLAINED (and how to stop it)

Ever feel fine… then suddenly it’s like: snack, snack, snack 😅

That’s usually not hunger. It’s a combo of:
✅ under-fueling earlier
✅ stress + decision fatigue
✅ habit cue (same time, same spot, same routine)

Here’s the fix I want you to try tonight,
The 3-Point Pause:
1) Pause your body: stand up + stretch 20 seconds
2) Pause your brain: drink water or tea
3) Pause the spiral: ask “What do I actually need?” (fuel, rest, comfort, connection)

If you still want a snack after that? Great. Have it on purpose, not in a whirlwind.

💬 What time does your snack tornado usually start? (7? 8? 9?)

02/10/2026

🍽️ DINNER SATISFACTION vs. “DIET DINNER”

If you feel like a snack tornado hits after dinner… you might not need more discipline. You probably need a more satisfying dinner.

Here’s the difference:
🥗 Diet dinner = light, “safe,” leads to grazing later
🍲 Satisfying dinner = steady energy + fewer cravings + calmer evenings

Try this simple formula tonight:
✅ Protein + Fiber + Comfort

Examples:
• soup + chicken + extra veggies
• eggs + sautéed greens + toast
• bowl meal: protein + rice/potato + veggies

✨ Comfort isn’t the enemy. When dinner is satisfying, your brain stops searching.

💬 Tell me: Are your evenings harder because you’re hungry… or because you’re tired?

02/09/2026

Quick question: If you could press a button at 8:00 PM and instantly feel calm + satisfied… would you still be hunting for snacks?

Because most night cravings aren’t random — they’re usually one of these signals:
🔋 Fuel (you didn’t eat enough earlier)
🥱 Fatigue (decision tired)
😔 Feelings (stress/comfort)
🔄 Habit Loop (your body expects it)

Instead of fighting cravings with willpower, try this 2-Min Reset:
🔎 Name it (“This is fatigue/stress”)
⚓ Anchor it (tea/water + 5 slow breaths)
🥦 Decide on purpose (if you snack, build it with protein + fiber)

✨ You don’t remove snacks… you remove the chaos around them.

💬 Which one hits you most at night: Fuel, Fatigue, Feelings, or Habit? Comment the word and I’ll reply with a simple next step.

02/06/2026

Friday Check-in: Let's count small wins! 🎉

So tell me… did you do ANY of these?
✅ drank more water than usual
✅ made a better dinner choice
✅ stopped the spiral earlier
✅ got back to baseline quicker
✅ chose progress over perfection

That counts.
That’s momentum.
That’s your future self, getting stronger and being consistent.

💬 Drop ONE small win from this week! I want to celebrate you in the comments 👇

02/05/2026

This is your 'Busy Day' Baseline (No Tracking Needed)

Not every day is a “meal prep and motivation” kind of day.

Some days are stress, low energy, and you’re just trying to survive. 😅

That’s why you need a baseline — not a perfect plan.

A baseline is what keeps you steady when life gets messy. Here’s a baseline that works for almost everyone:

✅ Protein at 2 meals
✅ Add fruit or veggies once
✅ Water before snacks

That’s it. That’s the win.

This is how you stop the cycle of:

“I fell off… so I might as well give up.”

Nope. You didn’t fall off. You just had a real day.

💬 Which of the three baselines would you like to go with?

Address

Karlstad, MN

Telephone

+17632589217

Website

http://www.mgrand.myshaklee.com/

Alerts

Be the first to know and let us send you an email when Marilyn's Healthy Notes posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Marilyn's Healthy Notes:

Shortcuts

Want your practice to be the top-listed Clinic in Karlstad?