Cindafit in Mount Gambier, South Australia, Australia | Weight loss centre

Cindafit

Locality: Mount Gambier, South Australia, Australia

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25.01.2022 Do you implement Self Care? IT IS THE WEEKEND SO A GREAT TIME TO START!! A device cannot run when the battery has no energy to give. While you are much more valuable than any device, you do not run so well on depleted batteries either. You have to fill your cup! So many of us get caught up in all the responsibilities we have daily that we forget to take some time out for ourselves - Does this sound like you!?... We are less likely to be able handle life’s challenges if we are already depleted physically, emotionally or mentally. It is hard at times to step away. But YOUR NOT superhuman and there is only so much you can stretch yourself before it takes its toll. For optimal mindset self-care becomes such an important aspect to allow you to manage stress, replenish your spirit and allow you to serve others. I incorporate self-care into my schedule on a weekly basis. Some of my favourite tasks to ensure I have optimal health and balance include: Do a hobby that you love I MAKE CANDLES Try a new hobby Go for a walk / Go hiking Call your Mum / Dad / daughter / siblings Read a book or magazine Draw or paint Sit outside with a coffee Go to the markets and stock up on fresh produce Gym Yoga SAY NO WHEN YOU NEED TO! Try a restaurant you have never tried before Take a bath Watch a movie Give someone you love a hug Order dessert Garden Eat nourishing foods Take a bike ride Sleep in Burn a candle I LOVE doing this Meditate Get a pedicure You do not need to implement ALL THE THINGS each day or week. But choose a few that you can do each week and make them a priority at the end of the day this your ‘fuel’ and ‘energy’ and ‘recharging the batteries’ so your able to give the world the BEST OF YOU not what is LEFT of YOU! HOW DO YOU PRACTICE SELF - CARE? www.cindafit.com.au

24.01.2022 GIVE AWAY!! We have teamed up with the incredible team at @goodnessmebox to run a giveaway WIN A AUGUST REFINED SUGAR-FREE BOX! All you need to do is: 1.Follow @cindafit_ ... 2.Tag your bestie in this who you want to share this month’s goodies with! This month’s box is valued at over $70 and will be delivered to winners doorstep. SHARE THE POST FOR EXTRA POINTS! Tag as many besties as you have! GOOD LUCK. DRAWN SUNDAY 9th August See more

24.01.2022 Seeing how far our clients have come since we first met them is incredible! It is not just about the physical results but their mental and emotional #progress that contributes to long-term #success If you want to learn more about how to set your #nutrition up for success and the principles we use to get our clients amazing results check out the link in our bio! Don’t forget we book out 6-8 weekly in advance ... Stay tuned on our page this week we have joined up with a team to run a amazing giveaway!

22.01.2022 IT IS CHRISTMAS WEEK! LET THE FUN BEGIN!! MY TEAM HAVE DESIGNED A FEW REMINDERS FOR YOU ALL TO NOT FEEL ‘RESTRICTED’ THIS WEEK!... 1. You do not need to earn your food this week making MEMORIES is KEY, say yes to the event, drinks, or unexpected beach day! One day off less nutrients or more calories will not cause excess kilograms & fat gain, (what does is WEEKS in a surplus) 2.Do NOT punish yourself by trying to burn off additional calories this week. This will destroy your mindset, work out because you LOVE your body, not because you hate it. 3.Do NOT feel ‘defeated’ for training a bit less. If there is a time to take your foot off the accelerator it is NOW, consider it is not what we do from Christmas to new years that causes excess body fat and our clothes to feel tighter, it is what we do from New Years to Christmas! 4.YOU’RE NOT NEGLECTING YOUR HEALTH for going over your macros YOUR LIVING & YOUR HUMAN. 5.NO CRAZY RESTRICTION THIS WEEK just mindful eating and enjoying every bite. Restriction = binge out in private, punishment mindset & a vicious cycle. 6.AIM for WEIGHT stability this week NOT a LOSS, if you are working with a nutrition coach ask them to manipulate you targets immediately, a diets break (increase in calories) or EXTRA carbs is always a wise decision at this time of the year! As a nutritionist & weightloss coach my approach through the festive season is realistic & about creating a lifestyle! www.cindafit.com.au

21.01.2022 Why order pizza when you can make this at home? TAG A PIZZA LOVER! Cindafit Lamb Yiros Pizza! Ingredients:... 1 cauliflower pizza base, (Picasso) fresh beetroot 300g lamb leg steaks 100g butternut pumpkin 3 mushrooms, sliced red onion, thinly sliced 70g of tomato pizza sauce 1 tsp dried rosemary pink Himalayan salt 2 Tbsp BBQ sauce, Celebrate health 5 fresh basil leaves 5 cherry tomatoes, quartered 30g Danish feta cheese Homemade Tzatziki 3 Tbsp Greek yoghurt, Chobani tsp minced garlic tsp Himalayan salt Cracked pepper Method: 1. Preheat oven to 180C. 2. Dice the pumpkin & beetroot, into 2 x 2 cm cubes. 3. Transfer to an oven tray, lightly spray with olive oil and roast for 15 minutes until golden. 4. Meanwhile, using the sharp knife, cut the meat into one to two-inch (2.5 cm to 5 cm) cubes. 5. Place the meat into the food processor in small batches. 6. Pulse the food processor until the meat is chopped and set aside. 7. Prepare a medium pan, coat with spray oil, on medium heat lightly fry lamb with rosemary, garlic, and chilli 1 Tbsp of BBQ sauce, braise for 3 minutes as lamb will continue to cook in the oven, drain excess juice from the pan as you do not want this going on pizza. Construct your pizza 1. Spread pizza sauce mixture over the crust. 2. Top with onion, mushroom, roasted vegetables, tomatoes, olives, and lamb. 3. Bake for 10-15 minutes until crispy, serve with fresh basil, feta, and Tzatziki sauce. Nutritional count per serve: 434 Calories (serves 2) 10 g | Protein 43 g | Carbohydrates 43 g | Fiber 2 g | Sodium 562 mg

18.01.2022 LONG WEEKEND HACKS WHEN DINING OUT!! Eating out can be simple & basic all while allowing you to still hit your goals and not have to start over on Monday First is first: ... Remember good balance and variety in your food choices is ESPECIALLY important, that also means soul foods on a periodical basis. You can still eat foods you love and use a approach which provides flexibility to include these types of foods in moderation Do not be afraid to make healthy swaps to meals e.g: Remove sides. Add vegetables these are great, since they contain very few calories, but lots of healthy fiber and nutrients (you will feel full!!!) Ask for the sauce or dressing on the side THAT WAY YOU HAVE CONTROL. Simple meals are always best and easier to track. -E. g steak, salads, chicken, stir fry ect Order your food grilled, baked, broiled, poached, or steamed instead of fried. Ask for dishes to be cooked with a little olive oil instead of butter. YOUR MFP DIARY WHEN YOU DINE OUT if in a weighloss phase: - They will not be exact but provide you with accountability to track the remaining day and not end up thousands of calories in a surplus. - Look up the location you are eating out and plan the rest of your day around this. Most places have menus online. - Eat high protein snacks around dining out & a lot of nutrients eg vegetables and salad. HAPPY LONG WEEKEND FROM CINDAFIT TEAM www.cindafit.com.au

16.01.2022 VERY EXCITED to work with this lovely lady

14.01.2022 The winter weather is back this week you must give our Thia Peanut Pumpkin Soup a TRY! TAG YOUR FRIENDS WHO YOU WILL SHARE THIS WITH BELOW Serves: 8 | Prep Time: 1 hour Ingredients: 1 red onion... 2 tsp minced garlic 1 bunches of chives 1 bunch of spring onion 1 extra-large Jap pumpkin peeled and chopped into small cubes (In my calculation my weighed 4.5kg uncooked & un-peeled) Butternut will work well but as these are smaller you may require two. ** Also note they have different macros ** 2 Tbsp red curry paste 2.5 L boiling water combined 2 Tbsp Massel vegetable stock 2 Tbsp smooth peanut butter cup lite coconut milk 1 Tbsp soy sauce 1 tsp cinnamon 1 tsp turmeric 1 Tbsp sugar free maple syrup 1 tsp Himalayan salt, grounded 1 tsp Black pepper, grounded To serve: Coriander & your selection of bread Method: 1.Remove the skin from pumpkin and dice into 10 cm cubes. 2.Peal red onion, dice together with the spring onion and chives. 3.In a large pot saute spring and red onion with garlic for 3-5 minutes until they begin to caramelise slightly 4.Add pumpkin to the pot and cover with pre-prepared vegetable broth. 5.Add red curry paste, coconut milk, soy sauce, maple syrup and peanut butter. 6.Season with salt and pepper, turmeric, and cinnamon. 7.Stir to combine and simmer soup for 30-45 minutes or until pumpkin is soft 8.Blitz soup using a hand blender until smooth 9.Serve with coriander and a dollop of excess coconut milk and your selection of bread Nutritional Information per serve: 290 Calories | 11g Protein | 6g Fat | 48 g Carbohydrates | Fibre 16 g | Sodium 160 mg

14.01.2022 It is not Christmas without shortbread cookies! Here is our Classic Shortbread Recipe! Ingredients:... 200 g softened butter, Devondale our lightest 1 cup sweetener, Natvia 2 cups plain flour 1.5 tsp vanilla bean paste 2 tsp cinnamon sugar 1 tsp cinnamon tsp Himalayan Salt Method: 1. Pre-heat oven to 150-160 degrees and line a baking tray with parchment paper. 2. In a large bowl, add room temperature butter and natvia. Beat until pale and fluffy. 3. Sift 1 cup of flour to the creamed butter mixture and mix until smooth. Sift in the other 1 cup, and add cinnamon, vanilla, and salt, continue to mix until the flour is fully combined. 4. Transfer dough onto a floured surface with the remaining cup of the flour. Roll out on the bench top to an even consistency. 5. Cut into Christmas shapes using biscuit cutters. 6. Place the cookies on the middle rack of the oven and bake for 15 minutes, until the edges start to turn golden. Transfer cookies to a wooden surface or rack to cool down. 7. Store in an air-tight container at room temperature for up to 1 week. Optional: Press a glazed cherry in centre before baking if you wish or coat in extra cinnamon sugar, icing sugar. Nutritional count per serving: Calories 64 | Carbohydrates 6g | Fat 4g Protein 1g | Fiber 1g | Sodium 43mg Serves: 30 | Prep Time: 10 minutes | Cook Time: 15-17 minutes www.cindafit.com.au

13.01.2022 Struggling to shift weight!? Is something that you are having every day costing you extra calories? No matter how 'healthy' you think something is your body will not ignore its caloric value (ENERGY). ... Do not be fooled by beverages, THEY STILL HAVE CALORIES. 1 or more coffees a day could equate upwards of an entire meal. WHY: It all comes back to energy density, particularly if you are aiming to decrease body fat. At the end of the day weightloss = consuming less energy than expenditure. CINDAFIT TOP TIPS FOR COFFEE LOVERS: Choose skim or non-fat milk Choose small over large Make sure your account for the coffee in your diary / tracking application Consume in moderation, weightloss is a balancing game Swap sugar for stevia Try a dash of milk if having more than one per day, rather than full milk in all coffees Anything in excess is not ‘in moderation’ or ‘balanced’ We make weightloss simple. Weightloss and nutrition is what we do. www.cindafit.com.au

12.01.2022 CALLING ALL BISCOFF LOVERS!! OUR CINDAFIT BISCOFF BITES ARE FOR YOU!!!! TAG YOUR SWEET TOOTH BESTIES NOW!! ... Ingredients: 50g @happywayau protein powder, Triple Choc Fudge, Whey 1 Tbsp @lotusbiscoffau spread, melted 50g (1/2 cup) rolled oats 12 Medjool dates 1 Tbsp maple syrup, Queens, sugar free 0.5 tsp vanilla bean paste 1 Tbsp cacao powder 0.2 tsp Himalayan salt Method: 1. Add pitted dates to a high-speed food processor and combine until they form a ball consistency, remove, and add to a medium bowl, set aside. 2.Meanwhile add the oats and blend lightly, you want them semi-formed. 3. Add to the bowl with dates along with all ingredients (except for Biscoff). 4. Mix with your hands, combine well. 5. Once the ingredients are mixed well, roll out 12 even balls and place onto a lined baking tray. 6. Using your finger, make a hole in the top of the ball to about the centre (this will slightly flatten the ball out). Repeat this for all the balls. 7. Pour Biscoff into hole and set down again on the baking paper. Repeat this for all bites. 6. Place in the fridge to set for at least 1-2 hours Nutritional count per serve: 104 calories per serve Protein 4 | Carbohydrates 20g Fat 0.9g Sodium 37mg Fibre 3g Serves 12 | Prep 5 minutes www.cindafit.com.au

10.01.2022 Overindulging in food & alcohol and decreasing all activity becomes a common theme this time of year I have never really been a fan of the I will start again on January first mindset, as I like to preach and practice a balanced lifestyle all year. BUT RIGHT NOW LET ME GUESS... YOU HAVE A LOT OF CHRISTMAS SHOWS ON? AND YOU NEED SOME HELP TO BOUNCE BACK AFTER THESE? WELL... KEEP READING GIRL, I GOT YOU HERE ARE THE CINDAFIT TOOLS YOU CAN IMPLEMENT IMMEDIATELY: 1. FIRST IS FIRST: One bad day will not ruin weeks and weeks of good progress, so instead of ‘beating yourself up,’ pick yourself back up AND GET ON WITH YOUR WEEK. 2. Increase your water intake to remove excess toxins - sugar, sodium & alcohol. 3. Focus on being 100% adherent to your intake & goals the next day and increasing volume food. 4. Do not cut calories - or do an excessive amount of cardio this week to ‘punish yourself’. Simply go back to your normal routines. 5. Limit your temptations: if you have masses of treats around the house and are not good at self-discipline: - Freeze them, store them up the top of the pantry etc. 6. Enjoy balanced meals over the next few days add in extra volume, colour, and nutritious meals. 7. Increase daily steps & NEAT activity At the end of the day there is no crime in ‘indulging’ in a little chocolate or pudding, your program & plan needs to work around YOUR LIFESTYLE to be successful. Success comes from consistency so - GET BACK IN YOUR ROUTINE THE NEXT DAY, SET YOUR ALARM, AND KEEP A POSITIVE MINDSET - The body achieves what the mind feeds it. www.cindafit.com.au

09.01.2022 We are so excited to announce we now have LayBy available at our checkout for your convenience. SHOP NOW and set your payment schedule to suit your weekly preferences. Due to client success we are booked out until November. ... THE GOOD NEWS, we have just opened the intakes. This is your chance to work one on one with a weightloss specialised and end 2020 with a plan to hit your goals. www.cindafit.com.au

07.01.2022 Cindafit team are very excited to launch the NEW WEBSITE! Click on the link below and see what the incredible design team have been working on: www.cindafit.com.au

07.01.2022 CHOOSE YOUR HARD, HARD NOW OR HARD LATER? Not happy? Feeling average in your body?... Exhausted and lacking energy? Your clothes are getting tighter, yet you feel you are eating less? You have anxiety around food It is exhausting starting over?! Girl, deep breaths - I HEAR YA! Firstly, we all start somewhere, so you can choose hard ‘now’ or hard in 5 years’ time. How hard will it be in 5 years’ time to look back and realise you could have started now? But instead, you sat on the fence, watching! You could have pushed yourself outside your comfort zone to change your entire lifestyle. Remember, the ‘old you’ likes to be comfortable even if that ‘comfortable’ feeling is not serving you. It is tough taking the first step, but guys how exciting is it that the harder it is, the more your ‘old self’ is transforming into your ‘new self. Let us plan, I will help you navigate tough times that involve VALIDATING your feelings, DITCHING the self-shame, and taking positive ACTIONS in your life. You will soon see this health journey as a lifelong learning curve. Whenever you fall off, I will be here, cheering you on, picking you up and putting you back on the horse! Why?! You did not faill you just learnt an important lesson & another way not to do something. As Albert Einstein says so well You never fail until you stop trying www.cindafit.com.au

06.01.2022 Hello! ARE YOU NEW TO MY PAGE? WELCOME! My name is Lucinda, but you can call me Cinda. I own the company Cindafit and I have a passion in Nutrition, Health, and sustainable weight loss. I started my business in 2015 to make a difference in females lives, since I have coached thousands of clients - all reaching body and weight loss goals.... I am a Qualified Sports Nutritionist, BHSc. I am a specialist in female weight loss, positive mentoring, designing achievable goals, macronutrient tracking, and delicious recipe development and creation. My clients have incredible outcomes simply because I love what I do and will treat their success MORE seriously than anyone has ever treated it before. I will do what it takes to aid them to the desired goal. I am EXCITED for 2021 as my company has so many exciting projects launching. One big one is my hardcover recipe book I have written & created which has all nutritional breakdowns and linkage to MFP, all recipes are all family friendly and delicious! It makes your cooking experience seamless, especially if watching your weight. We are launching Health Hub, an extension website for my clients starting the new 12-week signature program, in 2021. This is a platform based on the heart of Science-driven Nutrition & Wellness. It includes educational links, recipes, whiteboard sessions and tutorials. I love keeping up to date with educational based practice. Each year I further my studies. In 2021 I have been accepted and offered a position in my clinical Master of Human Nutrition and am excited for this journey. SO... if you want to reach your body goals, find confidence in yourself and stop restricting the foods you love, the 12-week signature transformation program is honestly made for you. I want to help you improve your relationship with food & educate you to be equipped with the tools to make lasting weight loss changes. No more fads and no more starting again on MONDAY. I am accepting clients for January 2021 who I have alignment with, start the year making an investment in your health submit your details on my website: www.cindafit.com.au

06.01.2022 MERRY CHRISTMAS From my Cindafit family to YOURS! We can not thank you all enough for your support this year! ... WHAT A YEAR!!! So much hard work & long hours to continue to provide the most rewarding & successful weight loss & nutrition programs on the marketplace! We wouldn’t be in this position without YOU GUYS. Enjoy your day eating so much delicious food MUCH LOVE, CINDAFIT TEAM xx

05.01.2022 A feast of Christmas food can be the ultimate temptation right Lets learn how to enjoy this Christnas without overindulging & ending up asleep in a food coma We fill up big plates on Christmas Day because there are so many different selections available to us! YET..... IT IS NOT THE FOOD MAKING YOUR GAIN WEIGHT, the options are actually very healthy IT'S YOUR PORTION SIZE & the simple truth is that weight loss efforts are easily undermined by large portion sizes. CINDAFIT BASICS GUIDE FOR PLATING UP THIS YEAR: 1. GOLDEN RULE: ensure your plate has a single layer of food - not a mountain. 2. Use your hands as a guide to plating up portions. 2. Your palm determines your protein portions. 3. 1-2 fists determine your vegetable & salad portions, these are your volume foods. 4.Your cupped hand determines your carbohydrate portions. 5.Your thumb determines your fat portions. 6.Find yourself walking up for seconds? Ask yourself: Do you need the seconds? Or are they just going to make you feel ‘over full’ One serving of potato bake tastes the same as an entire plate full www.cindafit.com.au

05.01.2022 Peanut Butter Cups! Ingredients: BOTTOM (CHOCOLATE) 1/3 cup peanut butter, natural & smooth ... 2.5 Tbsp coconut oil, melted 1 tsp vanilla extract 3 Tbsp cocoa powder 3 Tbsp maple syrup, sugar free TOP LAYER (PEANUT BUTTER) 1/3 cup natural peanut butter, natural & smooth 2 Tbsp coconut oil, melted 1 tsp vanilla extract 2 Tbsp maple syrup, sugar free 0.5 tsp Himalayan salt Method: 1.Line a muffin tin with 8 muffin liners and spray with extra virgin coconut oil spray. 2.In a medium bowl, stir all ingredients for the bottom layer together until smooth and set aside. 3.Meanwhile, in another medium bowl, combine all ingredients for the top layer, mix well until smooth. 4.In each muffin liner scoop a heaping tablespoon of the chocolate mixture. Repeat, until you have filled 8 cups. 5.Pick up the muffin tin tray and shake until the layers are set evenly. 6.Repeat the process with the peanut butter adding it on top of the chocolate layer. 7.Sprinkle Himalayan salt over cups and place in the freezer for 30 minutes or until firm. 8.Once set, enjoy, and continue to store in the refrigerator. Macro count per serve: 211 Calories 7g Protein | 19g Fat | 3g Carbohydrates | Sodium 136mg Serves: 8 | Prep Time:5 minutes

04.01.2022 Just because something is made with fruit does not make it automatically healthy!!! Research has linked dried fruit and juices to ‘empty’ calories!! This post is not to shame these foods as you CAN get some alternatives which have no added sugars or preservatives but majority in in the supermarkets compare the same as the photo! ... A common mistake: I don’t track fruit, it’s healthy" WRONG!! Yes, real fruit is GREAT for you and provides your body with lots of essential vitamins, minerals, and fibre, it does still contain calories and all calories count, especially if you are trying to lose weight!! I recommend two serves of fruit daily in all my client’s programs as recommended by the Australia Guidelines for healthy eating 1 standard serve of fruit is equivalent to 150g Dried fruit on the other hand can be packed with excess calories and sugar! Of course, you can eat it BUT it will quickly add up. FUN FACT!!! Did you know 250ml of orange juice contains about the same amount of sugar and calories as a 250ml can of coke!? 1 serve of orange juice also requires the juice of almost 5 oranges; this means you are consuming almost 5x the amount of sugar than if you were to simply eat an orange!!!

04.01.2022 Can I ask you a question? WHY ARE YOU PUTTING IT OFF? WHY ARE YOU SO SCARED TO START? WHAT’S WRONG WITH RIGHT NOW?... We often hold ourselves back from achieving greatness. We do not do it on purpose, we do it because we are too scared to fail or worse the fear of rejection! We aim for this 'magical' perfection which means we never start because deep down, we know perfection doesn’t really exist, so our brain holds us back from starting (or finishing) to protect us from failure. Harvey Mackay quotes this: Most fears of rejection rest on the desire for approval from other people. Don’t base your self-esteem on other’s opinions. What if. we changed our standard. We swapped 'perfection' for 'our best'. We swapped 'insecurities' for 'confidence'. We traded 'failure' for 'failing forwards' We chose to look at hard as a 'challenge' We swapped mistakes for 'future development.' Once you can truly dissolve the fear of rejection one is liberated to be unapologetically themselves. In doing so one is liberated from the limited thinking of others. In this life you attract what you ARE. www.cindafit.com.au

02.01.2022 The role of energy density in weight management is KEY! When trying to achieve weight loss or maintain body composition knowledge about the energy density of food can be extremely useful. You do not have to give up your favourite FOODS to reach your goals! ... WHAT IS IT? Energy density is the amount of energy or calories in a weight of food and is usually presented as kcal/g. Some foods are very energy dense, other foods, usually foods that contain a lot of water and fibre have less energy per gram! (I call these ‘volume foods’!) These foods are what will keep you FULLER FOR LONGER! You can use volume foods to help satisfy your hunger while in the WEIGHT LOSS PHASE! The macronutrients, carbohydrate, fat, and protein have different amounts of calories per gram. Fat 9 Calories per gram Alcohol 7 Calories per gram Carbohydrates 4 Calories per gram Protein 4 Calories per gram Because our foods contain different combinations of these nutrients, they differ vastly in their energy content or energy density. A small quantity of food that is rich in ‘fat’ will have an extremely high energy content and your visual cues may not recognise a large intake of energy. If weight loss is your goal at the moment, there are a few key points to take note of: Eating foods that contain less ‘energy’ per gram, helps keep you fuller for longer and lets you to eat a larger volume of food. Consideration both the energy density of foods and food quality so it can be easier to adhere to your goal. Focus on having a diet that’s high in vegetables and fruit or foods containing high content of both water and fibre (think whole foods, rather than packaged ones!). Be mindful and limit the amount of higher energy dense foods, such as high fat foods, snack foods, oils etc. www.cindafit.com.au

02.01.2022 ARE YOU REALLY HUNGRY?!? Or are you bored, stressed, sad, lonely, anxious? HUNGER - Let us talk REAL, TRUE hunger VS HEAD hunger. Something I get asked ALL THE TIME is how to deal with ‘emotional eating.’... The most important thing to realise with emotional eating is that often, your body is not truly hungry. Your body is craving ‘comfort.’ I call this HEAD HUNGER, but it does not need to come from food. HEAD HUNGER: -You can go from one food to another to another and never FEEL SATISFIED, because it’s not hunger -You want a or certain food, EG: ice cream!! AND that is all you want -You feel guilty after you eat it. REAL HUNGER: -Shaky -Lite headed - Lethargic - Stomach rumble MY TIPS: I love to rate my hunger from 1-10 as it helps me feel in synch with my body. I personally like to always sit around 3-8!! It is 100% ok to eat the foods you love but do so when you’re in a great mindset so you can eat them slowly & truly savour every single bite rather than inhaling it because you’re emotional. I will allow myself to eat what I feel like but it is typically in portions and I will account for it in my day. USE Mindful eating practices: -Take your time -Knife and fork down -Minimize distractions if possible -CHEW YOUR FOODD WELL for optimum digestion. Learn to deal with difficult emotions in ways that do not involve food. Find other ways to self soothe & provide your body with comfort. www.cindafit.com.au