How should I frame the New Year to start taking better care of my health and work to lose excess pounds?
“This Year, I am choosing alignment, not punishment. I am not fixing a broken version of me. I’m aligning who I already am underneath my life distractions, chaos, stress, and coping.”
“I’m learning to put things down that I’ve carried for too long.”
“I am reclaiming ownership over my physiology and identity. My weight is not just calories—it is a signal from my nervous system, lifestyle, habits, and coping mechanisms.”
What am I really carrying?
Emotional Weight:
- Guilt or unresolved issues from the past.
- Shame about how you look today.
- Feelings that you need to be a certain way or meet others’ expectations.
- That inner voice that says “you are not enough.”
Mental Load:
- Mental exhaustion caused by too many choices…too many of these and your mind starts chipping away at your willpower and your brain’s executive function—basically how it makes decisions.
- Burnout from taking care of others, but not yourself
- Endless things you need to do with no time to just BE.
- Weight of over-responsibility (emotional, logistical, energetic anchor for everyone around you)
Body Trauma or Disconnection:
- Betrayed by your body (weight gain, aging, injury, illness, pain)
- Do you avoid mirrors, scales, form-fitting clothing?
- Feeling like your body is a problem to fix, not a partner to nurture.
Unspoken Grief or Fear:
- Loss (people, routines, health, self-neglect, unfulfilled dreams)
- Fear of success? Fear of Failure?
- Or fear of being present and showing up?
- Is body fat a protective buffer?
3 Healthy Default Breakfast Choices :
| Breakfast 1: Egg Wrap Satisfying and nutrient-dense, balanced protein, fat, and fiber 2 whole eggs 1 high fiber wrap (like Mission Carb Balance) Handful of spinach or arugula 1 Tbsp shredded cheese Spices (black pepper, paprika) Calories: 243, 20 g protein, 20 g carb, 15 g fat, 15 g fiber, 514 g sodium, 0 added sugar, 5 g saturated fat (WW points 3 pts total–- 1 pt cheese, 0 pts eggs / spinach, 2 pts tortilla) |
| Breakfast 2: Greek Yogurt Bowl with Fruit and nuts Gut-healthy, protein packed, and quick (can be prepped in advance) ¾ cup plain 0% Greek Yogurt (like Fage) 1 banana ¼ cup berries 1 T chopped walnuts or almonds Dash of cinnamon or vanilla extract Calories: 276, 20 g protein, 39 g carb, 5 g fat, 5 g fiber, 66 g sodium, 0 added sugar, 0 g saturated fat (WW points 1–1 nuts, 0 vanilla, cinnamon, berries, banana, yogurt) Dairy-Free Option: 1 cup So Delicious Vanilla Yogurt, 1/3 c. berries, 1 T ground Pistachios, Walnuts, or Almonds, Dash of Cinnamon, 1 tsp vanilla Calories: 192, 3 g protein, 21 g carb, 11 g fat, 6 g fiber, 50 g sodium, 0 added sugar, 6 g saturated fat (WW points 6–1 nuts, 0 vanilla, cinnamon, berries, 5 pts |
| Breakfast 3: Peanut Butter & Toast + Hard-boiled egg Balanced fats and slow-digesting carbs; portable and energizing 1 slice Dave’s Killer Bread thin sliced or Ezekiel bread 1 Tbsp Peanut Butter (either crunch or creamy) 1 whole hard-boiled egg (you could also scramble with cooking spray) Calories (Ezekiel): 247, 14 g protein, 19 g carb, 3 g fat, 4 g fiber, 199 g sodium, 1 g added sugar, 3 g saturated fat (WW points 4–1 Ezekiel bread, 3 peanut butter, 0 egg) Calories (Dave’s Killer Bread): 237, 13 g protein, 17 g carb, 15 g fat, 4 g fiber, 239 g sodium, 3 g added sugar, 3 g saturated fat (WW points 5—2 Dave’s Killer bread, 3 peanut butter, 0 egg) |