The Mental Shift Behind Better Eating
You Need a New Dialogue, Not a New Diet
A better spin? “I have habits I’m ready to upgrade.” Now you’re someone on a mission, not someone stuck in shame.
You’ve tossed the junk food. You’ve Googled “healthy recipes.” You’ve sworn off dessert … again. But despite your best intentions, your late-night snack turns into a secret sugar rendezvous. What gives? It’s not your willpower. It’s your mindset.
Then there’s the emotional trap: “Eating makes me happy.” Spoiler: It doesn’t. It gives you a sugar rush and a dopamine blip, but that’s not joy; it’s a high. Repeat this thought instead: “Food can comfort me in the moment, but real happiness comes from deeper places.” Now you’re seeking peace, not pie. Do you feel out of control and think, “I can’t stop eating” ? Yes, you can. You own your arms, your fork, and your next move. Remind yourself: “I may want more, but I choose when to stop.” That’s strength and autonomy. And when you slip? Don’t spiral. Instead of “I shouldn’t have,” ask: “What can I learn for next time?” Growth is always on the table; you just have to reach for it. So, yes, eating well starts with vegetables. But thriving? That starts with your thoughts. Flip your mindset, and you won’t just eat better; you’ll feel better, too.
Healthy eating has less to do with your stomach and more with what’s happening between your ears. The beliefs you carry about food, those quiet little thoughts that zip through your brain unconsciously, are the real drivers of your habits. Take this classic thought: “I have to eat healthy all the time.” Sounds noble, but it feels like a punishment or a need for perfection, which is exhausting and unsustainable. Every time you think this, try swapping it with: “I get to choose how I nourish myself.” That simple shift puts you back in the driver’s seat, steering you toward empowerment, not burnout.
Or maybe you’ve told yourself, “I have terrible eating habits.” That’s not a fact, it’s judgment.
Extra-Crispy Ranch Chicken Cutlets
Inspired by TheCookieRookie.com
Ingredients • Olive oil • 4 boneless, skinless chicken breasts • Kosher salt and freshly ground black pepper, to taste • 3/4 cup flour • 2 large eggs, beaten
• 1 cup panko breadcrumbs • 1/2 cup freshly grated Parmesan cheese • 1 oz ranch seasoning, store-bought (1 packet) or homemade • Cooking spray
Directions
1. Preheat oven to 375 F. Grease a 9x13-inch baking pan with olive oil and set aside. 2. Season both sides of chicken breasts with salt and pepper. 3. Set out three shallow bowls. In the first, combine flour and a pinch of salt and pepper. Add the eggs to the second bowl. Mix panko, Parmesan, and ranch seasoning mix in the third bowl. 4. For coating, dip seasoned chicken breasts in flour, coating both sides. Then, dip the chicken in the beaten eggs and, finally, the panko mixture. 5. Place each coated chicken breast in the prepared baking dish. 6. Spray the tops of the chicken with cooking spray. 7. Bake for 30 minutes, or until the chicken reaches 165 F and is golden brown.
TAKE A BREAK
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