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10 Things I'm Obsessed With Friday

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Come join me on insta and get a look into my plant-based eating & mindful living #momlife.

@katiobrienhealth

3 SIMPLE HABITS TO PREVENT SUGAR CRAVINGS BEFORE THEY ATTACK
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1. Hydrate, Hydrate, Hydrate🥤- It’s so easy to forget to drink your water or simply not be drinking enough, but did you know that sometimes sweet cravings are actually a sign of dehydration!? Get a huge @hydroflask or whatever other fancy water bottle floats your boat & start drinking at least half your body weight in ounces each day. Ex. if you weigh 150 lbs, you should be drinking at least 75 ounces of water. *Secret tip* infuse your water with fruit and herbs (love me some berries, lemon & mint) or drink some herbal tea to keep things more interesting.
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2. Get Your 7-9 Hours of Sleep Each Night 🛌 - I know, I know, you’ve heard this one before. But it’s because it’s SO important for your overall health and especially if you want to stop those cravings from creeping up on you. The thing is when we don’t get enough sleep and our body is tired it’s going to look for quick and easy energy sources, usually in the form of sugar and caffeine. Start winding down an hour before bedtime (try to stay away from blue lights during that time), and start making sleep your #1 priority!
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3. Eat a Balanced Meal or #MagicPlate 🥗 - When we eat a balanced meal including lots of veggies, healthy fats, protein & high fiber carbs it helps us maintain our blood sugar levels, keeps you feeling full and energized for hours, and actually helps to starve off those pesky sugar cravings!!
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Now which one of these habits do you struggle with the most? Share in the comments below & I’ll see if I can give you some extra tips!!
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Also, don’t forget to register for my Sugar Cravings workshop on Thursday!!! #linkinbio ⠀
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#healthyhabits #sugarcravings #sugaraddict #holistichealth #weightloss #fatloss #healthymom #momlife #momhack #stopsugarcravings #ilovesugar #iquitsugar #plantbased #wfpb #intuitiveeating #healthtiptuesday #tuesdaytip #mindfuleating

“Do you ever have a cheat meals or treats?” - a question many people ask me 🤔 ⠀
And the answer that I give is a resounding NO.
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Now hold up 🖐 I’m not saying I only eat only 100% plant-based, whole foods. What I AM saying is that I absolutely do not consider anything I eat to be a “cheat” meal or food.
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There is only FOOD. There is only EATING.
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Seriously. Who ever came up with this whole cheating idea anyways? #thankyoudietindustry
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This week I’m going to be talking all things SUGAR CRAVINGS. Because well - did you hear I’m hosting a FREE Live Workshop on Thursday called 7 Solutions to Conquer Your Cravings? #LINKINBIO to register
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And when I talk about sugar cravings, I notice that people have a whole lotta feelings & attachments to them.
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They often sound a little like this…⠀
“I could NEVER give up chocolate” ⠀
“My dessert is literally everything to me after a long stressful day”
“Cupcakes [or insert other favorite food] remind me of my childhood and make me so happy!”
“I could NEVER say No to my grandmother’s homemade apple pie - she’d never let that happen!”
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Listen to me now... I GET IT. I’ve been there & you do not have to 100% give up sugar or your favorite foods to kick your sugar habit. Phew!! Right?!
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🍪You can eat your favorite dessert & STILL lose weight.
🍫You can have chocolate & feel like your BEST self.
🍰You can give up guilt & beating yourself up and start to actually eat for PLEASURE & joy!
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Remember, food can be... fuel, nourishment, connection, & pleasure, but it’s NOT a way to restrict or punish yourself. You get me?!🙋
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So if you’re ready to learn my simple solutions for conquering sugar cravings that doesn’t leave you feeling completely helpless or deprived - then you WON’T want to miss the workshop on Thursday. Go to the link in bio to register now!!
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And tell below, what is your FAVORITE sweet treat that you’re never giving up? I’ll go first... 📸 repost by: @thenutritionaddiction

ARE SUGAR CRAVINGS SABOTAGING YOUR HEALTH OR WEIGHT LOSS GOALS? 🧁 🍩 🍦
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I hear this all of the time from clients...
“If I could only control my sugar cravings” or “I eat healthy most of the time, but I just can’t pass up a sugary treat!”
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And I totally get it!
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After having my son, I began to crave sugar ALL. THE. TIME. and I had no clue why 🤷🏻‍♀️ I really had never been much of a sweets person so I became obsessed with learning about why I just couldn’t kick this habit.
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If you can relate & want to finally conquer your sugar cravings, there’s 3 things you must know:
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1️⃣ Your sugar cravings are NOT your fault. 😮 Truly, stop feeling guilty or like you just have no will power because there’s SO many underlying factors that may be causing these cravings!
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2️⃣ Your cravings are simply INFORMATION & COMMUNICATION. This is your bodies way of telling you something is off balance & needs attention. Now, it’s time to pay attention & get curious.
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3️⃣ There is a way to have your cake & EAT IT TOO!!! I’m talking about kicking the sugar habit while still having your favorite sweet treats once & a while. 🍰 #balance #foodfreedom
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Now if you’re ready to commit & conquer your cravings once and for all, I’m hosting a FREE Live Workshop: “7 Solutions to Conquer Your Sugar Cravings 🧁 ” next Thursday at 12pm EST so head to the link in my bio & register for it now!
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Or go to ➡️ http://katiobrien.com/registration

So what exactly is FOOD FREEDOM?🤔⠀
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FOOD FREEDOM IS NOT:⠀
✖Counting calories⠀
✖Restricting or depriving yourself⠀
✖Chronic dieting ⠀
✖Obsessing over food⠀
✖Overeating or starving yourself⠀
✖Feeling guilt or shame for what you ate⠀
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FOOD FREEDOM IS:⠀
✔Eating in abundance⠀
✔Enjoying food & eating for pleasure⠀
✔Eating whole foods from the earth⠀
✔Eating cupcakes, donuts and ANY food you love⠀
✔Eating what you want WITHOUT guilt and moving on to live your best life! ⠀
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I don’t know about you, but I’ll take #foodfreedom any day💁#donutsandcupcakesaretoogood⠀
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If you’re done with food anxiety, counting things, and obsessing over what you eat, then click the link in my bio☝and schedule a free to call to discover how you can start experiencing food freedom WHILE becoming the healthiest version of you!💃

It’s been a full week filled with sunshine, Mountain View’s, lake swims, laughs by the fire, & so many memories made with loved ones.
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It was also a week away from stress, technology, & cell phone service, and I have to say it was SO needed.
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Now, I’m ready to fold endless amounts of laundry and slowly, ease back into my normal routine.
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Anyone else kinda love coming back home after spending time away!?

Happy Fourth of July 🎇 #happy4thofjuly

When your sister makes delicious mango spring rolls and you get to cuddle the baby & hang out in the sun ☀️😍 #LakeLife #rangeleymaine

Eat MORE, not LESS🍏🍌🍒🥝🥬🥔🍠🌽🌶🥒🥕🥦🥑🍆🍅⠀
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This is one of the first mindset shifts I work on with my clients.⠀
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Most of the time, my clients come to me after years of dieting, counting calories, and restricting their food intake. And they are so conditioned to focus on eating LESS. ⠀
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But the truth is if you aren't reaching your health or weight loss goals it may just be because you actually aren't eating enough.⠀
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Wait - What?!?😱You may be wondering, "if I want to lose weight don't I have to eat LESS?"⠀
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The answer can be a bit complicated, but you should never feel like you're having to starve yourself. ⠀
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While calories matter to an extent, it is 100% not what you should be focusing on. ⠀
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If you're looking to burn fat & feel more energized, you need to focus on eating MORE nutrient dense foods like whole grains, vegetables, fruit, legumes, and nuts. ⠀
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And if you're struggling with your relationship to food then you really need to focus on ADDING foods to your diet, NOT eliminating.⠀
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So the next time you go to eat, ask yourself, "What nutrient dense, whole food can I ADD to my plate?" Make sure you load up your plate with protein, fat, and fiber and lots of leafy greens and watch how satisfied & energized you start to feel.⠀
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So what yummy foods are you going to start eating more of!? 🍏🍓🍇🍑🥝🥬🥕

Finally a beach day with friends ☀️ 🌊

Sometimes the most productive thing you can do is RELAX.
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If you’ve been hustling hard & go-go-going this is your PSA and full permission to take a little break and relax.
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As I adjust to my new busy & very full summer schedule, it’s finally hitting me that I’m quite fricken exhausted.
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So for now, I’ll be sipping some rose🍷 & catching up on some @bravotv while the kids spend the night at their Grammie’s. And I know tomorrow I’ll be refreshed & ready to get back to it!!
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Do you struggle to take time for yourself & relax?? Or are you more of a relaxing queen 👸?? Share in the comments below!!! ⬇️

My #1 secret for staying HEALTHY & SANE. #drinkwateravoiddrama

Keep it Simple Stupid 💚
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This is the motto I live by and always encourage my clients to do the same when it comes to eating & living a healthy lifestyle.
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It’s so easy to get overwhelmed & wanting to try ALL of the plant-based recipes, but the truth is it’s SO much better for your digestion & mental health to just K.I.S.S. 😘
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Use simple ingredients for each meal. Focus on getting your healthy fat, protein, high fiber carbs, & greens on your plate & call it a day 👍🏼
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I love throwing these simple meals together in a matter of minutes. I mean, who wants to spend hours, planning, chopping & cooking. Not I 💁🏻‍♀️
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This was today’s lunch:
Greens (fiber) - Green Leaf Lettuce
Health Fat - Avocado
Fiber Filled Carbs - Quinoa & Rice
Protein - Beans
Bonus: Homemade Salsa
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When you eat this way you save so much TIME, you’ll have energy for hours & feel amazing!!!
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What’s your favorite simple meal to make!?

This guy. The rock & heart of the family. The one who’s always hard working, selfless, fun & optimistic. Supportive of all my crazy ideas & always putting our family first. We love you so much, Daddy 💙 #HappyFathersDay

SWEET or SAVORY!?! 🍌🥔
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I love a good savory breakfast, but lately, I’m all about this sweet, delicious sweet potato, banana, nut better & cinnamon combo 🤤It’s SO good. If you haven’t tried it, what are you waiting for!?
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Tell me - are you team sweet or savory for breakfast!?

Friday nights are for: takeout, pizza, or LEFTOVERS.
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Yup, that’s right. I’m all about keeping things simple on a Friday night. It’s pretty much a given that I’m a) not cooking and b) eating something delicious & easy!
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So tonight is all about last nights dinner leftovers. Which I’m #notmadaboutit because it was TOO good.
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Pictured: steamed zucchini, carrots & summer squash + @hotforfood #Vegan Mac & Cheese 🧀
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What’s your goto meal on a #FridayNight !?

These two.
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Beyond excited to spend the whole summer with them. ☀️ Even if they will most likely drive me crazy 😜 #schoolsoutforsummer

EMOTIONAL HUNGER VS PHYSICAL HUNGER
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Do you know the difference? It’s SO easy to intellectually understand the difference, but to TRULY be in tune with your body and KNOW the difference can be life changing!!
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Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs.
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Ex. eating from boredom or to soothe anxious or sad feelings
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Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full. 💗
Ex. stomach growls & gets that hollow hungry sensation or your body feels weak and energy goes down.
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In my health coaching practice, I help women learn to truly tell the difference between EMOTIONAL hunger and PHYSICAL hunger.
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Together, we come up with a plan to help you keep identifying the difference so you can have food freedom, natural weight loss, and increased energy. If you think you may be engaging in emotional eating & you want a free 30 day roadmap to change it, then head to the link in my bio & schedule a time to talk with me

5 ways to NOURISH yourself that DOESN’T involve food:
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Relationships💏Seek out and nurture relationships with friends and lovers that make you feel good about yourself and say goodbye to the ones that drain your energy.
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Environment🌳Remember that your environment affects your mood and energy. So if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel sunshine on your back and breeze on your skin.
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Connections👯‍♀️We spend so much of our time alone at our computers or behind high walls and yet it’s so important for our spirits to make connections with others. So join a club or an online Meetup and make new connections!
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Sleep😴 There is no way around it—there is just nothing quite like sleep to rejuvenate your body and restore your entire system to better functioning.
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Movement 🏃🏻‍♀️Movement sparks your endorphins, which make you feel energized and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive.
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Now tell me in the comments below, how are you planning to nourish yourself today? I’ll go first....

HOW TO TRICK YOUR HUSBAND (OR KIDS) INTO EATING A PLANT-BASED MEAL
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1️⃣Make a delicious, comforting recipe by @hotforfood like this one ☝️ Google ‘Vegan Asian Chicken Noodle Salad’ and make it ASAP
2️⃣Use @gardein Chicken Nuggets or @beyondmeat Burgers or Sausage & see if he notices the difference
3️⃣Tasty homemade sauces & dressings make ALL the difference. Seriously. Don’t underestimate the power of adding familiar FLAVORS to those veggies.
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TBH my husband totally knew these weren’t “real” chicken nuggets and let me tell you, he totally loved every last bite!! #momwin
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[side note: these faux meats aren’t necessarily healthy, but they sure are great once and awhile!]