So far, mine has been a mix of getting things done around the house and relaxing with the family. I don't know about you, but sometimes I get sucked into doing too much on the weekends, because I always feel this need to be productive. Then I remind myself that there will always be a lot I can do, but I also need down time. :) What about you?

Following up on Janet's comment yesterday... If you want to stabilize blood sugar, reduce cravings, preserve muscle, and keep your metabolism working, you need protein at your first meal. Here's the thing: You don't need a protein shake. Whole foods work better. Here's how to hit 25-30g of protein in your first meal: OPTION 1: Egg-Based - 4-5 whole eggs scrambled or fried - Plus a side of bacon or sausage - Plus vegetables (spinach, peppers, mushrooms, onions) Protein: 28-32g + nutrients from the yolks (choline, selenium, vitamin D) OPTION 2: Eggs + Meat - 2-3 whole eggs - 2-3 oz ground turkey or chicken sausage, chicken, or salmon - Side of avocado + vegetables Protein: 26-30g OPTION 3: Greek Yogurt Bowl - 1 cup plain Greek yogurt (~20g protein) - Handful of almonds or walnuts - Berries Protein: 23-25g OPTION 4: Cottage Cheese Bowl - 3/4 cup cottage cheese (~16g protein) - Handful of seeds (pumpkin, sunflower) (~5g protein) - Berries Protein: 20-25g OPTION 5: Meat, Eggs + Veggies - 3-4 oz steak or ground beef - 2 eggs - Sautéed vegetables in avocado oil or olive oil Protein: 30-35g OPTION 6: Leftover Dinner (Yes, This Counts!) - 3-4 oz chicken, fish, or meat from dinner - Vegetables - Healthy fat (olive oil, avocado/avocado oil) Protein: 25-35g Why This Matters: When you eat 25-30g of protein in your first meal: ✅ Blood sugar stays stable (no crash at 2pm) ✅ You stay full for hours (no snacking) ✅ Your metabolism stays active ✅ You preserve muscle (especially important if losing weight) ✅ Your brain fog lifts ✅ Cravings disappear over time When you skip protein at breakfast (or eat cereal): ❌ Blood sugar spikes and crashes ❌ You're hungry again in 2 hours ❌ You lose muscle while losing weight ❌ Brain fog hits by 10am ❌ Cravings return Rotate if you need variety: eggs one day, Greek yogurt the next, leftover chicken the next. Your Challenge This Week: Pick ONE of these options and eat it tomorrow morning.

"People do not decide their future. They decide their habits and their habits decide their future." And it all starts with our mindset and the inner narrative we are having with ourselves each day. Those thoughts determine behaviors - meaning the choices we are making. Our behaviors/choices will then become habits after a period of making those choices consistently. The sweet spot is 8 weeks for a habit to be established. You can look deeper at this in our Mindset Mastery Course, which can be tackled at your pace. Does this resonate with you?

This is not an unsual question, and we have lots of clients who feel like the weekends are when it is hard to stay on track. The most common explanation is that weekends are not as structured for most of us, so we wander into the kitchen because we are bored, or having nothing keeping our focus at the moment. In those moments, we recommend leaning into the pause. When you know you are not hungry but are wanting to graze or snack anyway, take a few deep breaths (this is the pause) and ask yourself: What do I really NEED right now? Then sit in that space and see what comes up. Maybe you need to move a little - go for a walk, do some light exercise, get outdoors. Maybe you need some disconnect time - meditation, reading, gardening - something that calms your nervous system. For a couple of our clients, they make a cup of tea instead. Sometimes eating is simply something to do that fills the time, but there are so many other alternatives. We just have to create some new habits, and that takes time and intention. Can anyone here relate? If so, what do you do instead of boredom eating?

I hope you are all having a great Saturday! I am hopping in here to ask if you have checked out the resources in our classroom yet? These resources are to support you on your journey as you continue to build a healthy lifestyle. Our resources currently include: - A health assessment that can help you identify the areas of your health that need attention. - Our 21-Day Lifestyle Launch - a nutrition-focused 3 week reset that is all about whole foods. - Recipes (thanks @Jennifer Gaydeski/Chef Jenny) - Meditations - A self-paced Emotional Eating course led by one of our amazing coaches @Janet Frank. - A self-paced Mindset Mastery Course led by yours truly, with live support calls every Friday with a couple of our functional health coaches. - And you can even check out our team's bios. ❓What else would you like to see in the classroom resources? ❓ Drop a comment and let us know!!