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Dear nourisher Reader,

Have you ever said, "I will start tomorrow"? Then, right after this thought, do you discard taking your supplements, skip exercising or stretching, and then splurge on your favorite no-no foods?

I ALMOST had one of those days yesterday. We had a proper, relentless rainstorm here in Southern California. Growing up in Nebraska, yesterday would have definitely been classified as a snow day. The good news is my tiny house held up well, phew:)

I woke up early and had intense comfort food cravings. I saw this old pattern of, " Oh well, you can't do anything else, so you may as well soothe, comfort, and splurge. "

"All-or-nothing thinking" is a common cognitive distortion that involves viewing the world as a binary. It divides experiences into “black or white” categories and “right or wrong.” Thinking in a binary can influence how you interpret and respond to the world.

When you give into this type of thinking, you're essentially saying there are only two options: success or failure.

Your thoughts are chemical. And this type of thinking creates extreme anxiety, depression, fear, and unsafety in your body and brain chemistry.

Physically, thinking like this for an extended period EQUALS the release of Cortisol. Which gives us belly fat and inhibits our bodies' potential to detox, burn fat, and heal.

Research has also shown that the neurochemicals released by thinking have the power to influence physical symptoms in the body.

So what do we do when we think like this?

We all crave more dopamine and oxytocin to give us those feel-good feelings. The secret is to stop labeling your choices, habits, and actions as Good or Bad.

My big craving yesterday was NACHOS! I wanted chips and cheese. Instead of having it as a snack and then 'wanting more.' I made it my main meal, played music loud while cooking, and added ground turkey (Ruka's stash), organic refried beans, green onions, avocado, and sprouts. I was SO full and happy.

Also, between watching some amazing shows, I stretched, played with my pooch, and took Branched Chain Amino Acids, which helped me feel less anxious about being stuck at home or judging myself for not doing more chores or forcing myself to 'eat light". Click here to purchase the Amino Acids.​

When you starve your body, whether it is from your thoughts or not giving it the proper nutrition, you will put yourself into a feast and famine.

If it is organic, not forced, it can be effective.

Some of the concepts we are experimenting with in Nourish YOUniversity's Lighten Your Load program are:

• Up to 24 to 36-Hour Fasts - Instead of jumping into a 3-day water fast, slowly try an up to 24-hour light day of eating. I recommend this once a month, and if you and your body like it, try it once a week. It is similar to a fasting-mimicking and the elemental diet; occasional prolonged fasting is followed for 3 to 4 days and repeated up to four times yearly or seasonally.
• Skipping a Meal Fast - With spontaneous meal skipping, you do not need to follow a structured schedule to reap the benefits. Skip meals occasionally, especially when you don't feel hungry or are too busy to stop and eat.
• The Crescendo Method - This fasting technique is used on non-consecutive days of the week and involves 12 to 16 hours of fasting on rest days instead of training days. The Crescendo Method is a popular choice with women.
• Also, a note for women: Due to a difference in hormonal makeup, women have special considerations when fasting. Intermittent fasting is not a good idea for women under 18 years of age, those with a lean body profile, or those with medical conditions such as hypothyroidism or a history of eating disorders. Ask your physician about an appropriate fasting protocol for you.

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Join me Tonight as we discuss this concept and how you can gently add this into your lifestyle without the side effects of all-or-nothing thinking.

We meet @ 5 pm PST/8 pm EST

Click either via

Zoom: https://us02web.zoom.us/j/87000560127​

or LIVE on Conscious Nutrition's Facebook Page! ​

If you are ready to try this experiment with guidance and support, join Nourish YOUUniversity. If you sign up before February 6th, you will receive a BONUS private session so we can focus on your mindset together.

If you have any questions, please schedule below or reply to this email and we can connect.

with abundant nourishment,

Heather Fleming, C.C.N.
​Conscious. Compassion. Nutrition.

P.S. This is a reminder to join my private Facebook community here. This is the best place to ask me questions and interact with other nourishers.

And follow me on Instagram for inspiration and my RV life musings:)

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Thank you for receiving our musings and I hope you feel nourished!