Patricia Legere - Mindful Nutrition

Patricia Legere - Mindful Nutrition Certified Holistic Nutritionist

Let's break it down: does 2 things to help you avoid binges: 1. It feeds your good gut bacteria, which keeps you health...
06/24/2023

Let's break it down:

does 2 things to help you avoid binges:

1. It feeds your good gut bacteria, which keeps you healthy and promotes mental health.

2. It creates bulk, keeping real physical hunger away for longer.

helps keep you fuller for longer. It also promotes healthy neurological connections.

have it all. Fiber, protein, vitamins, micronutrients, phytonutrients, they promote physical and mental health.

: staying hydrated will keep you from mistaking thirst with hunger.

: The more you ignore them, the more intensely you'll think about them. Allow yourself a healthy portion of your cravings. 1 cookie, a piece of chocolate, and a scoop of ice cream every now and then so you can stop thinking about it and move forward.

When you satisfy your cravings mindfully, you're telling your body it doesn't need to eat huge amounts of it every time because there will be other opportunities to enjoy them.

This is why you always end up binging / restricting. It has nothing to do with willpower genes or any other lie you've b...
06/20/2023

This is why you always end up binging / restricting.

It has nothing to do with willpower genes or any other lie you've been told.

It comes down to 2 things

👉Your relationship with food

👉Your body's survival mechanisms.

Heal the first one, and your body won't have to resource to the last one. 🤓

Understanding how your body really works and learning to listen to its hunger cues will help you overcome .

I know because I was a binge eater myself, and after trying everything I was told to try, this was the only thing that truly healed me.

Ready to ⭐️Heal & Glow⭐️?

Let's talk. 😎



Would you rather: a Monday-Friday diet and workout schedule so demanding that you need a break from it during the weeken...
06/18/2023

Would you rather: a Monday-Friday diet and workout schedule so demanding that you need a break from it during the weekend? 😩

Or

A steady set of habits that you enjoy every day because they're part of who you are, and you know in your heart that they keep you strong and healthy? 😏

💪Habits are everything when it comes to long-lasting transformations.

🧠To build habits, you have to constantly upgrade your mindset and stay accountable and consistent. And all that happens in your brain...

🧠💪Don't underestimate the power of a strong mindset!

Not everything is what it looks like. Behind emotional eating and food anxiety is a huge reality that not everyone sees....
06/15/2023

Not everything is what it looks like.

Behind emotional eating and food anxiety is a huge reality that not everyone sees.

Emotional Eaters get judged for "not being able to control themselves," but what people don't realize is the internal battle that occurs every day, at every meal.

I hear you. I have been there. I've suffered this. And I want to tell you, you are not crazy and it's not as easy as people want to make it look.

But there's a way out, and I promise you, there's a door to .

Share this to raise awareness about and .

It's time to level up, sis! ⬆️ Get out of your comfort zone and start building a different version of yourself! 💪Picture...
06/08/2023

It's time to level up, sis! ⬆️
Get out of your comfort zone and start building a different version of yourself! 💪

Picture the person you've always wanted to be. What does she look like? What do her habits look like? What does she do differently than you?🧠

❗️Getting out of the emotional eating cycle and reaching those weight and health goals you've always wanted goes far beyond eating less or working out more...

❗️It's going to require a huge upgrade

❗️You're gonna have to let go of that "all-or-nothing mentality" that always makes you lose your progress halfway there.

❗️You're gonna have to sit down alone with your thoughts and feelings and learn to deal with them and heal them instead of shutting them up with food

❗️You're gonna have to stop comparing yourself and your progress to others' and start owning up to your own journey.

❗️You're gonna have to let go of that fear of food! Also, stop seeing food as your therapist and find a real way to cope with your emotions.

❗️You're gonna have to get comfortable with being uncomfortable

❗️You're gonna have to learn to love yourself.

But the reward also goes far beyond losing weight and looking better. 🌸🍑💗

Are you ready to commit to your goals, take ownership, and finally ditch the excuses and make it happen? 💪🤨

🌸Are you ready to 🌟Heal and Glow🌟?

Let's talk!

Comment below or DM me the word "Ready" to claim your 1:1 consult today! Let's transform your life for good!



🎵

Look, I get it, sometimes the urge feels more powerful than you, I've felt it. 😞You feel helpless and weak and you beat ...
05/31/2023

Look, I get it, sometimes the urge feels more powerful than you, I've felt it. 😞

You feel helpless and weak and you beat yourself before, during and after every single binge eating episode. 💔
But it doesn't have to be that way. Trust me, there is a way out! ❤️‍🩹

💡 I have been using these questions to help me snap out of it, ground myself, bring myself back to the present moment and avoid binging, and it has worked for me, I can't even remember the last time I binged on food.

Before your get face tof ace with your next binge eating episode, reflect on this: ⤵️

👉 Are you eating enough throughout the day? Skipping meals can lead to overeating later on.
👉 Are you honoring your hunger cues? Connect with your body and eat when you're physically hungry.
👉Is your eating structured? Establishing routine mealtimes can help reduce impulsive eating.
👉. Are you differentiating physical from emotional hunger? Learn to recognize your triggers and find new ways to cope with emotions.
👉 Are you being kind to yourself? Remember to practice self-compassion and avoid negative self-talk.

Overcoming binge eating takes time and effort.

But by learning to identify and understand our triggers, connecting with our bodies, and finding healthier ways to cope with emotions, we can improve our relationship with food and break free from the cycle of binge eating.

My 🌟Heal and Glow🌟Program is specifically designed to help you upgrade your mindset, Heal your relationship with food and Escape the binge eating cycle for ever to finally find . Click the link 🔗 in my bio to schedule your 1:1 Consult and find out how my program can help you. 🤟

If you have 2 hours during the weekend to scroll on social media… bestie: You have time to meal prep for the week.😏Let’s...
05/29/2023

If you have 2 hours during the weekend to scroll on social media… bestie: You have time to meal prep for the week.😏

Let’s break it down: ⤵️

🥯Breakfasts: I make 3 options in advance, and I mix them throughout the week as I please.

🥘Lunches: I make 2 options, 1 for Monday-Wednesday-Friday and the other one for Tuesday-Thursday

🍝Dinner: I don’t cook dinners in advance (not that there’s much to cook) but I do plan and prep for it so we won’t be wondering “Ughh, What are we having for dinner tonight??”🫠

🥭Snacks: You might be thinking “I don’t need to plan my snacks, there’s nothing to prep or cook, I’ll be fine😉” ... Huge mistake❗Snacks are usually one of the hardest things to control, if you don’t plan what you’re gonna snack on, mark my words, you will end up snacking on super high calorie, low nutrient foods, and what’s the point, right?😜

That’s why, although there’s no cooking, I already know what my options for snacks are for this week.

Now, don't get me wrong, If I am craving some , I will have them, even though they aren't part of the plan, because guess what? I am human too! 😏 and I listen to my body and satisfy my so I can stop thinking about them and don't binge on them later 😌

Do you meal prep?
Drop you fav meal prep tip in the comments!
Comment to get my FREE 1 WEEK SAMPLE MEAL PLAN 🔥
Or click the link in my bio to download.

While weight loss might seem like a positive thing, it's important to remember that everyone's journey is different. For...
05/17/2023

While weight loss might seem like a positive thing, it's important to remember that everyone's journey is different.

For someone who has an eating disorder, being praised for losing weight could reinforce negative and harmful behaviors.

Compliments about weight loss could also cause anxiety and depression, especially if someone is struggling with body image issues.

We should focus on complimenting people on aspects of their lives that have nothing to do with their weight, like their work, relationships, hobbies, and passions.

There are so many things that make us who we are, and our weight doesn't define us.

So let's shift our focus from weight loss to overall health and well-being.

Let's celebrate people for who they are, not for how they look.

You never know who might be struggling with their weight, and your well-meant compliment might do more harm than good.


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