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Savvy snack attack navigation map loading... Nutrition isn't about everything being perfect and from scratch or milking your own cows and catching fresh eggs from your backyard of chickens: it's about learning how to make the right choices in real-life situations (busy seasons, travel, restaurants, ordering the right type of takeout if necessary so on). This is a list of swaps (not necessary adding things to on side of the snack to add protein for satiety, but straight replacements and swaps - and I didn't say perfectly healthy - but healthier than the regular versions so we are keeping it realistic...

Here is a template of what I often I eat in a day as a highly active person who loves their protein - to be used for inspiration not copy-pasting (my supplements are not included in this list): BreakfastGreek Yogurt Parfait- 1 cup Greek yogurt: 150 calories (Protein: 20g, Carbs: 9g, Fat: 0g)- 1/2 cup mixed berries: 40 calories (Protein: 0g, Carbs: 10g, Fat: 0g)- 1 tbsp honey: 60 calories (Protein: 0g, Carbs: 17g, Fat: 0g)- 1/8 cup granola: 60 calories (Protein: 2g, Carbs: 12g, Fat: 2g)Total: 310 calories (Protein: 22g, Carbs: 48g, Fat: 2g)Morning SnackSmoothie- 1 cup of water: 0 calories...

Boundaries are personal limits we set to protect our physical, emotional, and mental health. They are deeply personal and can vary greatly from person to person. The essence of a boundary is that it doesn't need external validation; it is valid simply because it reflects your comfort and needs. When someone insists they need to understand your boundaries before they can respect them, several issues arise:Boundaries are about personal autonomy. If someone needs to understand your reasons before respecting them, they are essentially saying that your autonomy isn’t enough—they need to control or validate your decisions (and drain your time...

Setting boundaries is crucial for maintaining mental, emotional, and physical health. While it’s essential to be clear about your boundaries, it’s equally important to understand that you don’t owe anyone an explanation for them—unless they are someone within your social circle or someone you are close to or in a setting where you owe it (clients or work within your scope). Here's why stating your boundaries without explaining them is empowering and necessary for your well-being.Boundaries and Self-Preservation:When you set a boundary, you are prioritizing your well-being. Providing too much information about why you need this boundary can lead to...

In today’s fast-paced world, it’s easy to feel like you’re constantly on the verge of missing out. Social media perpetuates this fear, showing us highlights of other people's lives— (seemingly) exciting events, new friendships (when you can barely maintain existing ones), and myriad of (random) opportunities.   However, it's crucial to remember that you can’t miss out on people, events, or situations that you genuinely don’t have time for. In fact, prioritizing your peace and being selective about your engagements is essential for a balanced, healthy life.The Myth of Missing Out:The concept of missing out stems from a fear of...