This month, we're diving into simple, sustainable strategies for achieving that don’t rely on extreme diets or quick fixes. Here are some natural options to consider:

Take a moment to slow down and really savor your food. Studies show that mindful eating can help reduce overeating and improve digestion. By being more aware of your hunger cues, you can make more thoughtful choices about what—and how much—you eat.

• Chew Slowly and Thoroughly: Fully chewing your food is a simple but powerful habit for better health. When you take the time to chew each bite thoroughly, your body can break down food more effectively, allowing for better nutrient absorption. It also signals to your brain that you're eating, helping you feel full faster, which can prevent overeating. Additionally, chewing properly aids digestion by giving your stomach a head start on breaking down food, making the entire digestive process smoother and more efficient.
• Listen to Your Body: Pay attention to how your body feels as you eat. Are you still hungry? Are you starting to feel full? Mindful eating encourages you to stop when you're satisfied, not when your plate is empty.
• Practice Gratitude: Take a moment to express gratitude for the food, the effort that went into preparing it, and the nourishment it provides. This can make mealtime feel more meaningful.

By incorporating these practices into your daily routine, you can foster a healthier relationship with food and make more intentional choices about what and how much you eat.

Focusing on whole, unprocessed foods is one of the most effective ways to support natural weight loss. Fresh fruits, vegetables, lean proteins, and healthy fats nourish your body, improve energy levels, and keep you feeling fuller longer.

Whole foods are natural, unprocessed, and free from added sugars, preservatives, and artificial ingredients. Here are some great examples:

1. Fruits: Apples, bananas, berries, oranges, pears, mangoes, and grapes.
2. Vegetables: Spinach, kale, broccoli, carrots, sweet potatoes, and zucchini. Lots of leafy greens, the greener the better! Green juices and smoothies are a good alternative if you don't necessarily enjoy eating greens. For extra greens why not add chlorophyll to your water!
3. Whole Grains (if tolerated): sprouted organic wheat, brown rice, oats, barley.
4. Nuts & Seeds: All nuts, avoid peanuts, chia, hemp seeds, flax, sunflower, and pumpkin seeds.
5. Legumes: Lentils, chickpeas, black beans, and kidney beans (if you're not on a program like Whole30 that eliminates them).
6. Lean Proteins: Chicken breast, turkey, grass-fed beef, wild-caught fish, and eggs.
7. Healthy Fats: Avocados, olive oil, coconut oil, and nut butters (without added sugar or preservatives).
8. Dairy (if tolerated): Plain, unsweetened yogurt, lower fat.
9. Avoid all GMO foods: Corn and soy are the biggest, check labels, most on the market of both are generally all GMO unless marked otherwise.

Drinking water regularly helps boost metabolism and curb unnecessary snacking. Sometimes thirst is mistaken for hunger, so staying hydrated can help prevent overeating. The recommended daily water goal for adults is around half your body weight in ounces of water. If your water intake is low you will be tired, and it effects blood pressure.

Exercise doesn't have to be intense or time-consuming to be effective. Find a routine that works for you, whether it’s a morning walk, yoga session, or a dance class with friends. Consistency is key! Start with a 30 min a day walk, if needed break it up, 2- 15 min. walks.

Did you know that insufficient sleep can disrupt hunger hormones and lead to weight gain? Aim for 7-9 hours of quality sleep each night to support your natural weight loss journey and while we are on the subject of sleep, do you sleep on a memory foam bed? This could be a big problem.

Chronic stress can lead to overeating and weight gain. Incorporate relaxation practices into your routine—whether through meditation, deep breathing, or simply spending time outdoors.

Grilled Lemon Herb Chicken with Roasted Vegetables and Quinoa

Ingredients

- For the Chicken

• 4 boneless, skinless chicken
  breasts
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tbsp fresh thyme (or 1 tsp dried thyme)
• 1 tsp dried oregano
• Salt and pepper to taste

- For the Roasted Vegetables

• 2 medium zucchinis, chopped
• 1 bell pepper, chopped
• 1 cup cherry tomatoes, halved
• 1 tbsp olive oil
• 1 tsp dried rosemary
• Salt and pepper to taste

- For the Quinoa

• 1 cup quinoa
• 2 cups water or vegetable broth
• Pinch of salt

- Instructions:

Marinate the Chicken

In a bowl, combine olive oil, lemon juice, garlic, thyme, oregano, salt, and pepper.
Place the chicken breasts in the bowl and coat evenly with the marinade. Let it marinate in the fridge for at least 30 minutes (or up to 2 hours for more flavor).

Prepare the Vegetables:

Preheat your oven to 400°F (200°C).
On a baking sheet, toss the chopped zucchini, bell pepper, and cherry tomatoes with olive oil, rosemary, salt, and pepper.
Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and lightly browned.

Cook the Quinoa:

Rinse the quinoa under cold water.
In a medium saucepan, combine quinoa and water (or broth) and bring to a boil.
Reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is tender. Fluff with a fork.

- Grill the Chicken:

Preheat your grill or grill pan over medium-high heat.
Grill the marinated chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C).
Let the chicken rest for a few minutes before slicing.

- Assemble the Meal

Serve a portion of quinoa, a side of roasted vegetables, and top with grilled chicken slices.
Garnish with fresh parsley or a squeeze of lemon if desired.

This meal is packed with protein, fiber, and healthy fats, making it a nutritious and satisfying gluten-free dinner using whole foods! Enjoy!

Lemon Garlic Herb Salmon with Steamed Broccoli and Sweet Potato Mash.

Ingredients:

- For the Salmon

• 4 salmon fillets (skin-on or skinless) // (can substitute with skinless chicken breasts)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 1 tbsp fresh parsley, chopped
• 1 tsp fresh thyme (or 1 tsp dried thyme)
• Salt and pepper to taste

- For the Sweet Potato Mash:

• 3 medium sweet potatoes, peeled and chopped
• 1 tbsp olive oil or butter
• 1/4 cup coconut milk (or regular milk, if preferred)
• Salt and pepper to taste

- For the Steamed Broccoli:

• 2 cups fresh broccoli florets
• Salt and pepper to taste
• 1 tsp lemon juice (optional)

Instructions:

Prepare the Salmon

Preheat the oven to 375°F (190°C).
In a small bowl, combine olive oil, garlic, lemon juice, parsley, thyme, salt, and pepper.
Place the salmon fillets on a baking sheet lined with parchment paper.
Brush the salmon fillets with the lemon-garlic mixture, coating each fillet evenly.
Bake for 15-18 minutes, or until the salmon is cooked through and flakes easily with a fork.

Make the Sweet Potato Mash:

Bring a pot of water to a boil and add the chopped sweet potatoes. Cook for about 10-15 minutes, or until tender.
Drain the sweet potatoes and return them to the pot.
Mash the sweet potatoes with olive oil (or butter), coconut milk, salt, and pepper until smooth and creamy.

Steam the Broccoli:

While the salmon and sweet potatoes are cooking, steam the broccoli. You can do this by placing the florets in a steamer basket over boiling water for about 5-7 minutes, or until tender but still bright green.
Season with a pinch of salt, pepper, and a squeeze of lemon juice if desired.

Assemble the Plate:

Serve the baked salmon alongside a generous portion of sweet potato mash and steamed broccoli.
Garnish the salmon with additional fresh parsley or a lemon wedge, if desired.

This nightshade-free dinner is nutrient-packed with healthy fats, protein, fiber, and vitamins! It’s a perfect combination of satisfying and wholesome ingredients, all using whole foods. Enjoy!