PCOS Nutritionist Dafna

Let's get R E A L when it comes to your eating habits. 💯
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Realistic — you can eat out and be social
Easy-to-execute — it will not consume your entire day
Attainable — you'll see progress and results
Long-lasting — prepare to step off the diet roller coaster
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Healing your body through good nutrition 🍎 can be quite confusing these days. There are countless diets out there that have you cutting out entire food groups, nixing gluten or juicing your day away. Let me tell you a secret — they all seem to work, for about a month 🤷🏻‍♀️ Then you’re back up on the scale feeling frustrated. You may also start to see your health deteriorating over time. This is because most plans are either too strict or, what I call, lacking substance — they are not teaching you anything meaningful about healthy eating.
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I am here to SHOW YOU the new way to eat well for the rest of your life! Let's hop on a call and see how you can ENHANCE your life through health and wellness, not deprive and torture yourself to fit a certain mold. Message me to book a FREE 15-minute consultation right now!

I like to tell clients: DON’T SWEAT THE SMALL STUFF! 😅😌
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Can you eat cake at your party this weekend? Heck yeah.
Should you avoid carrots since they have sugar? Nope.
What’s the best exercise to get started with? Whatever feels GOOD 🥰
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Instead, focus on the bigger picture.
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Ask yourself:
〰️Am I making choices that are aligned with my health goals?
〰️Is my diet made of the best quality food I can get or afford right now?
〰️How can I be a better version of myself today?
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What do you think? Do you get bogged down by the little things? How can you shift to seeing the bigger picture? 👀

Have you ever done a juice fast? How did that work out? 🥒🥬🍎🍍
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Personally, I think there's a time and place for juicing but they can never replace meals and are not as "cleansing" as people may think. Instead of focusing on "fasting" or trying to drop pounds quickly, shift your focus to getting real nutrition from solid food, and commit to the long game. A nice, refreshing juice first thing in the morning on an empty stomach can do wonders for your body and your digestion, but be sure to follow it with wholesome meals for the rest of the day. You'll get the best of both worlds that way!
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This combo from Nutrition Stripped is an amazing way to kickstart your day. She packed in 2 of my favorite juice ingredients: lemon and ginger along with cucumber, celery, lime and a dark leafy green. So good!

Alright friends, I've got a FUN podcast episode for you to dive into!

I'm talking to Emma from Live Life Organized, professional ORGANIZER and professional boss babe.

I don't know about you, but when my home, my kitchen, my office, etc. are a cluttered mess, my MIND feels like a cluttered mess! Who can relate? 🙋‍♀️
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And when it comes to managing PCOS, losing weight, or just shifting to a heathier lifestyle, organization is going to be one of your best friends 👯‍♀️.
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Emma and I chat about how best to organize your KITCHEN to start that journey, because I believe a feel-good kitchen is going to build a sturdy, solid foundation for everything else.

Take a listen, and let me know what you think! What tips best resonated with you, and which ones can you start implementing today? Search "Slim & Satisfied with Dafna Chazin" anywhere you get your podcasts, or head to https://podcasts.apple.com/…/23-organizing-yo…/id1458916814…!

Many times people see me and assume I know nothing about how challenging it can be to eat better or lose weight.

It is asusmed that things come naturally to me, which honestly could not be further from the truth. I hear phrases like "Well, you're thin, so you don't get it," or "Do you even know what binging is?" Well, I'll tell you, the answer is YES, I do.
I know what it means to feel crappy,
I know what it means to not see results
and I struggle just like everyone else. 🖤

But here's the thing, I have found a way to be healthy that isn't perfect, but most of the time, it works for me. It is a practice that is simple and accessible enough that I have kept it up (to varying degrees) for more than 15 years. I am still a work in progress, but aren't we all? I never plan to have it all together, because after all, I'm HUMAN just like everyone else!

So, next time you see me eating a few French fries, or drinking too much coffee on a certain day, know that it's all part of the plan 😉 I let perfect go a looong time ago 👋🏼

How are you doing on your goals? ⤵️
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It's so important to remember that no matter the choices you made yesterday, or even 10 minutes ago, do not define THIS moment right now! Your health and your journey can change at any moment.
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All you have to do it take that first step 👣

I find that PCOS is one of the only conditions where women have TRUE power to change their health and take charge of how they feel 💪🏼🙌🏼
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It's been shown time and time again that nutrition 🍎 and good self-care 💆🏻‍♀️ can DRAMATICALLY reduce symptoms and prevent future health issues women with PCOS are prone to.
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Having had my own struggles with hormonal imbalances, and knowing what a difference food can make is why I feel it's my mission to show women that HEALING can be S I M P L E, empowering and truly life-changing when done correctly, without dieting or restriction 💛
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Also, as a mom, it's important to me to help women conceive, carry and deliver a baby in the healthiest way possible, should they choose to do so.
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You have the power to change your life. You CAN feel good, safe and at home in your body. Let's get there together.

Just some B R I G H T and beautiful colors to carry you into the weekend! 🌈

W E L L N E S S is not just the food you consume 🍎

I wanted to touch on something a little different today. A healthy lifestyle is 360 degree approach -- it's the food we eat, our level of activity and movement, managing and handling stress, AND... it's the content we consume. Technology is growing at an insane rate, and it can be so hard to keep up! The level of stimulation is enough to bring anyone's energy to a screeching halt. We all have to better-control our INPUTS!

You can eat all the greens, vegetables and whole grains in the world, but you won't feel a T O T A L Lifestyle Shift until you notice the information you take in on a daily basis. Here are some tips to not only preserve your energy in our info-heavy world, but to even lift it UP! 💞Follow social media accounts that INSPIRE and EDUCATE you. Not ones that make you feel bad about yourself, or send you into the hole of comparison.
👋🏼Turn off unnecessary phone notifications. You don't need to be alerted every time your friend of a friend or distant relative posts on Facebook.
💆🏻‍♀️Limit screen time. Try to start and end your day with a cushion of no-tech-time.
😝CALL someone instead of texting. It's not that scary, I promise 😉
🗞Read emails and news ONCE per day. Focus on the present, and limit distractions.

Do you try to monitor your technology intake? What are some of your best tips?! ⤵️

HOW TO ASK BETTER QUESTIONS ⤵️
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We tend to ask ourselves really hard questions, then we struggle to find the answer and beat ourselves up. Asking better questions means that your health journey gets easier and your mindset stays strong. It means that you keep telling yourself that even difficult days are meant to help you, not pull you down.
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So instead of asking "why is this so hard?" or "when will I finally figure this out?" follow these simple steps:
✅ Get clear on what you're working toward - pick the ONE thing that needs your full attention when it comes to healthy eating
✅ Ask yourself - what is this like? what similar thing have I been able to master in the past? What did it take for me to overcome that difficult thing?
✅ Start working on your goals BEFORE you have all the answers - as you go along, make sure to use bumps in the road as learning opportunities - what insight can you gain from today's struggles? How are they making you strong for what's to come?
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Keep self-talk positive and ALWAYS look ahead, you have too many great things to accomplish to stay stuck! Asking the right questions will change how you feel throughout your health transformation and lead to more meaningful results!

Book a FREE 15-minute consultation call with me and let's get R E A L about your goals. I can't wait to hear from you 💗

Get your kitchen PCOS-PROOF!

The fall season always brings a "new beginning" energy with it, am I right?

USE this energy to get prepped and ready to feel your absolute best! The first step in doing so is creating an environment that's set up for healthy eating success right in your own kitchen. Today on the podcast I'm giving you a step-by-step process to de-clutter your kitchen after summer, and make it a sacred space of H E A L I N G.

When it comes to managing PCOS symptoms, it's important to see our food and meals, as nourishment and a means to restore balance in our bodies. That's why I have created a simple process to help women clean out their kitchen, then build it back up with healthy eating in mind. The best part is that you can do this quickly even if you're not a cook and you also don't have to buy specialty ingredients. Remember, keep it SIMPLE.

Get started on this transformational PCOS-proof Kitchen process today! Grab YOUR COPY right here - https://dafna-chazin.mykajabi.com/opt-in-d4a196ec-e5c7-4972-be11-6c7947317124

Nutrition is NOT a one-size-fits-all approach.

What's amazing about YOU is that you are different from every single person on this planet! Your body and your needs are 💯 percent unique to YOU.

This is why fad diets and wellness trends are simply that -- fads, and trends, that are not sustainable. One person may be able to easily process grains, while for another, it makes them bloated and uncomfortable. One person may LOVE raw veggies, but for another it may be a chore to choke them down 🙈

This does not mean you are doomed for a life of feeling miserable and uncomfortable in your body. It just means that you haven't found what works for you... YET! There are endless options and ways to eat whole and nutritious foods that will nourish your body and bring you to a happy weight.

Book a FREE 15-minute consultation with me, and let's see what works best for Y O U.

TAKE THE FIRST STEP!

Every journey does begin with a single step, it's true! But what should that first step be? 🤷🏻‍♀️
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I believe the answer is going back to BASICS👌🏼.. the behaviors we all learned to forget since they're not trendy enough in today's hyped-up health space.
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Keeping things simple and doable not only breeds the BEST results, but keeps you motivated and engaged in the process 💪🏼 I didn't know this when I first started. In fact, my shortcut thinking led me to seek quick fixes for everything: acne, weight and digestive problems. I've hit many detours and bumps in the road with my "band-aid" method so I went back to square 1 many times.
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I then started doing 3 basic things:
1. Eat real food, not processed junk with the right point value.
2. Move my body for no ulterior motive. not for weight loss, not for muscles, just for plain ol' feeling good.
3. Start owning my choices and food decisions without excuses. I may want to eat a sugary scone one day and that is a-ok, let's move on.
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Share what has worked for you? What did the first step look like in your journey?
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Raise your hand if you've ever said the words, "My diet starts tomorrow" 🙋🏻‍♀️
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Well, I've got some news for you: ALL WE HAVE IS RIGHT NOW! And right now, you DO have the power to change your life.
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A healthy lifestlye literally begins with one single choice. And then another choice, and then another choice, until it becomes so natural that it doesn't even FEEL like a choice.
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What will you choose today? ⤵️

Let's talk about Healthy FATS 👏🏼 and how they can help with your PCOS ❤️ Does anyone else get this excited about fats? Just me? Okay.

Fats are fabulous and so crucial for balancing hormones and weight loss. 💥 A recent study showed that women with PCOS who consumed adequate amounts of omega-3 fats were less insulin resistant and had lower levels of triglycerdies.💥
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And, did you know our hormone production glands rely of cholesterol to function? 👌🏼
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Higher intake of fat is a key piece of the Mediterranean Diet - the best eating plan to reduce inflammation and prevent disease. Olive oil, avocado, nuts, fatty fish... they all have FATS that are incredible for our amazing female body. Here are just a few of the benefits:
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〰️improve brain health, focus and memory
〰️improve eye health 👁
〰️fight depression and anxiety
〰️improve heart health and lower the risk for heart disease 💞
〰️fight inflammation and balance hormones

And let's not forget, they are absolutely delicious. So go ahead and add an extra handful of nuts to your lunch bag today or throw some salmon on the grill! Your body will thank you. 🙌

Do you want to find out more ways to add fat healthfully to your eating plan? Let me know below!

S I M P L I F Y your life -- it might be more simple than you think 😉

I'd like to think one of my superpowers is making things SUPER simple. In my work, I simplify health and wellness facts and trends for all kinds of women, and I've made it my goal to show my clients that you CAN lose weight without burnout, confusion and overwhelm.

How, you ask? By using just THREE principles that I've been perfecting for the past 10 years working on my own health goals and those of my clients. Want to know what they are? Head to the podcast! Search "Slim & Satisfied with Dafna Chazin" anywhere you like to listen.

Just keep it simple, girl. Life is complicated enough. 🤪

My entire life and experiences have all culminated into me becoming a dietitian. This was a natural path for me to take! ✨✨
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I grew up in Israel, with a typical Mediterranean diet lifestyle, and I always loved cooking. But at the age of 18, I joined the military, and very quickly the stress and lfiestyle changes took my health in a downward spiral. I developed migraines, cystic acne, irregular pedals, digestive issues and slowly gained about 25 lbs during my 2 years of service. I didn't know back then that my hormones were likely out of balance and that my lifestyle was the main culprit!
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What I DID know... was that something needed to change. As soon as I left the army, I started healing my body one meal at a time 🙏🏼 I noticed how differently healthy food made me feel, not only physically but mentally. I now know I was regaining mental clarity, detoxing my body and feeding it the actual, nutritious fuel it needs!
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Soon after, I went to visit my sister in New York. While walking around the city, I saw a flyer for a nutrition program, and was immediately drawn to it. I ran home and as soon as I read the description on the website, I knew this was what I needed to do. If I had used food and a healthy lifestyle to heal myself, I knew that others could do the same. So, I enrolled the very same day, and never looked back. 👋🏼
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I'm obsessed with my work, my clients and my mission to help women in their health journey. I can't imagine doing anything else! I'm so grateful to continue this journey with all of you ♥️
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Let's talk about mindfulness, and how it relates to food 👁🍎
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A good diet is all about B A L A N C E 🙏🏼 and NOT depriving yourself of things you truly need! Food is a big part of our lives, and it is all meant to be enjoyed 👌🏼
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In fact, many of the things that might have a reputation of being "bad" for us, often have great benefits! The key is to listen to your body, and not overdo it. This is where mindfulness comes in. Staying aware of what we are consuming, how much and how quickly are all things that will guarantee you ALWAYS feel your best after a meal.
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But I get it -- it's easier said than done. Do these scenarios sound familiar?
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We haven't eaten all day, show up to dinner STARVED and overdo it on appetizers 🧀
We are having great conversations with friends during dinner and order a second (...or third, or fourth) round of drinks 🍷
We are up late after said dinner, and think we need to funnel coffee to be alert the next day ☕️
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Remember that you have the power to live your life as you want. You can go out to that dinner with friends, AND stay on the path to achieve your health goals. Things like planning ahead, practicing portion control, eating slowly, and taking time to check-in with yourself during meals are great ways to make sure you aren't exceeding your body's limits.
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Consuming food and drinks is an OPPORTUNITY to listen to your body, and honor what it needs. 💪🏼

Start by saying YES! ✔️This is one of my guiding principles to success.
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As women, it is our instinct to want to nurture and care for others, so much that we can easily forget ourselves. We can ignore our own pain and desies, to please others. But don't you know, that you can't pour from an empty cup?! It's so important to fill ourselves up first, so we can really authentically give and care for others.
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So, say YES to yourself! Say yes to your own healing and your own progress. I promise it will make all the difference. ✨
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How can you say Yes to yourself today? ⤵️
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HEAL YOUR RELATIONSHIP WITH FOOD ♥️🥬

On the podcast I am grateful to have spoken with Kristin Burdi, PCOS Health and Mindset Coach, and we get INTO IT. PCOS is a physical condition that can bring on a lot of emotions -- as with any ailment. So, how do we cope? How can we use emotions and our M I N D S to FUEL us, instead of hold us back? 👌🏼
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It comes down to our awareness, and our mindset. We ALL have the ability to tap into that inner source of power and use it to heal. Whether it's self-reflection through journaling, adopting a gratitude practice, or mindfully eating, and I have tips and tricks to start creating a better, healthier future right now. 🤩
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Search "Slim & Satisfied with Dafna Chazin" anywhere you get your podcasts to take a listen!

Can you reverse your PCOS symptoms? Absolutely.
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This is what I work on daily with my clients, and is something that takes a strong mindset, a solid plan and O N G O I N G motivation 💪🏼
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It's just as important to feed your MIND and your SOUL as it is to feed your body. You also want to be intentional with your eating and food behavior. This means taking actions that will not only fuel you with the proper nutrients, but also reduce stress through the proper coping skills.
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It is a comprehensive approach that can change your E N T I R E LIFE! Here are some quick tips you can put into ACTION right now!
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🥕 Keep a safe food environment at home. Surround yourself with healthy, nourishing foods, not your triggers. ✍🏻 Put "me-time" on the calendar. It may feel strange to schedule a break from your routine but it's essential.
👣 Take small but steady steps toward better health every single day. It's doesn't have to be perfect, but it must be better than yesterday.
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If you commit to a healthy and whole lifestyle, it will commit right back to you.
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KEEP 👏🏼 MOVING 👏🏼 FORWARD 👏🏼
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It's easy for us to stay stuck in the past. We wish we said this, we should have done that, made a better food choice, nailed that weight loss plan.. But the truth is, it is behind you. It absolutely, positively canNOT be changed, and we can't continue to spend our energy on things that can't be changed. What we can do is LEARN and IMPROVE based on those experiences. ⠀

Try shifting your energy to making the absolute best of this moment, right now. It may be cliche to say, but the present is TRULY all we have! So how can you make the most of it?
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IS YOUR STRICT DIET SERVING YOU? 🙅🏻‍♀️

Let's get real. Cutting calories, cutting carbs, cutting this, cutting that.... none of this is sustainable. A diet is temporary, our health shouldn't be. What we need to do is change our lifestyle, choices and mindset. ⠀

Through a decade of work as a Registered Dietitian, I have found what works for women everywhere.
〰️An easy, intuitive system to building balanced meals 👌🏼
〰️Decluttering our decision-making process around food 🤯
〰️3 key success boosters that guarantee results
〰️Mindset pillars to keep your head in the game and never lose momentum

It's your time to T H R I V E. Grab a copy of My 5-Step Proven Path to Weight Loss Starter Kit and let's get started. Head to dafnachazin.com/free!

Fiber is not the sexiest of nutrients, but it sure does deserve a lot of love and respect. Fiber has some seriously magical benefits that everyone should take advantage of on a daily basis. And, it’s the main reason why I don’t believe in completely cutting carbs for weight loss! ⠀
Making fiber a part of your meals means that you:
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i. Take longer to eat meals, which can help reduce portions
ii. Feel fuller for hours on end
iii. Reduce the amount of calories your body absorbs from food
iv. Trap fat and cholesterol in the gut and clear it out of the body
v. Control blood sugar levels (that means less cravings!)
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So, maybe we can consider fiber "sexy" in its own way?! 😂 Because it makes us feel good! Our bodies need fiber to WORK at their optimal level 💪🏼 and it's within all of our reach to get there.
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GETTING YOUR MIND RIGHT is a key step for any diet that L A S T S! 🤩
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Many of my clients have been burnt by diets before in one way or another. For some, they may have been on Weight Watchers or a low carb diet on their own and didn't see desired results. While other women have lost weight but had rebound weight gain, leading them to feel defeated and frustrated that they weren’t able to keep progress going.
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These thoughts of failure were so deeply rooted that they became beliefs. And those beliefs drove one particular type of action - perpetual dieting and fad-diet hopping! Needless to say, we can't change our behavior before we change our beliefs. Especially when it come to creating a healthier body.
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That's why on one of my latest podcast episode of SLIM & SATISFIED 🎙we're talking about what the 3 Beliefs that are the MENTAL foundation for weight loss. Because no matter what plan you follow, if your head is not in the right place, your food plan can only take you so far. 🤷🏻‍♀️
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Take a listen and let's start the I N N E R WORK needed not just to change our appearance, but to change how we approach our lives. Search Slim & Satisfied with Dafna Chazin anywhere you get your podcasts, or head to https://dafnachazin.com/getting-your-mindset-right-first/. ⠀
Let me know what you think in the comments! ⤵️
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The MEDITERRANEAN DIET - what is it, and is it right for you? 🤔
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When my clients are trying to settle into their happy weight, I often advise they adopt a Mediterranean style of eating. This diet is based on the traditional cuisine of countries bordering... you guessed it... the Mediterranean Sea! This typically means lots of fresh vegetables, fruits, greens, whole grains, beans, fish, nuts and seeds, and olive oil (wine 🍷 is included too!). 🍉🍆🥝🍠
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The fiber and high omega-3 content in these foods help reduce inflammation in the body, enhance weight loss, keep your skin elastic and resilient, AND fuel your brain to keep you sharp. All of these foods can also protect against chronic illness and disease, maintain good heart health, and ease physical pain in the muscles and joints. Not to mention -- they are all DELICIOUS! They will keep you full, satisfied and just feeling GOOD. Women with PCOS would particularly benefit from this way of eating since it helps balance hormones, improve mood and find your naturally lower weight.
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Interested in learning more? Book a FREE consultation with me right now and let's see if this is a good fit for you! Visit dafnachazin.com.
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Any busy moms out there? 🙋🏻‍♀️ Trying to keep up with my 6 and 8 year olds absolutely keeps me on my toes 😅 Sticking to a routine and our healthy lifestlyle can be challenging, because LIFE HAPPENS!
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So, what do we do?
PRIORITIZING and PREPARING will be your biggest allies. 💪🏼
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For me, I make time for one big grocery shopping trip each week. During this time, I focus on buying fresh herbs and greens, in-season veggies for the whole family, and whole grains in bulk that will keep. I also make sure we have eggs (go-to on busy nights) and Greek yogurt, fish and chicken. That way, if something unexpected pops up in our schedule, I know that I can pull something healthy together quickly and everyone is all taken care of. But, just so you'll know, we're far from perfect and we like it that way. My kids eat pizza some nights and we definitley don't get our fruits and veggies servings every single day. However, balancing health, pleasure and convenience when it comes to eating remains our priority every single day. That's what healthy living is all about.
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What's one way that you prioritize your healthy lifestyle?
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It happens to ALL of us - you have a very particular craving, and it needs to be satisfied. NOW.

Or, you go on vacation, and find yourself veering off of your healthy eating plan.

You go out with friends or family, and indulge in that decadent dessert. ......

First, you have to know, THIS IS perfectly NORMAL! The world will continue to turn, and you will survive 😉
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What matters now is how you bounce back. ⠀
I always tell my clients, "Use your INTERNAL GPS to navigate. It knows the way." This means that your body KNOWS how it wants to feel, and it knows what it needs to operate at its very best. Here are some ways to tap into your Internal GPS:
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🎯 Plan. Think about making your next meal healthy so you can quickly get back on track
📝Journal. Write down your intentions and feelings so you can process them. Write about how healthy eating makes you feel and what goals you're looking to achieve. This will motivate and inspire.
💞Talk with people supportive of your healing journey. We are stronger together, and sometimes getting advice, support and guidance can push us to strive for more and put in a little extra effort.
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When asked about my favorite food, my kids will immediately say "salad!" 🤷‍♀️

I admit, I 💚 salad and I’d like to think that over the years, I’ve nailed down the art and science of combining foods to make a perfectly healthy and delicious bowl of veggies.
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You see, there’s a fine line between a great salad that will keep you nice and satisfied and one that will leave you asking “ok, now what?”. Being smart about putting that salad together means you’re strategically picking items that will create the best balance of yum and health.
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Here's the 5-part anatomy of a well-built salad:
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1. Big Base- start with your greens (2-3 packed cups at least). Pick any lettuce, the darker the better!
2. Veggies for Volume - top with any non-starchy veggies you like (I like crunch so cabbage, radishes and peppers are my go-to’s!)
3. Protein Power – add 3 oz. of your choice of protein (chicken, shrimp, tuna, ½ cup beans, tofu, 2 eggs)
4. Fun Factor- Top with 1 "fun" ingredient, pick your favorite here - cheese, croutons, craisins, nuts... 5. Delish Dressing – Finish off with 2-3 tbs of dressing, preferably vinegar or lemon-based. I also LOVE Bolthouse Farms yogurt-based dressings when the mood for creaminess hits!
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Tell me, what's in your salad?
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