🦋 Mind, Food, Confidence & Chatter

A gentle reminder to slow down and listen

Today isn’t asking you to fix yourself.
It’s asking you to notice.

Notice how your mind tightens when you rush.
Notice how food feels different when you eat it calmly instead of on edge.
Notice how confidence shows up when you stop second-guessing every choice.
Notice the chatter that gets louder the moment you ignore your needs.

Nothing is wrong with you.
You’re just out of rhythm.

The body keeps score.
The mind keeps stories.
And the noise inside gets heavy when neither one is being listened to.

Slow down enough to hear what’s being asked of you today.
Not what culture demands.
Not what guilt pressures.
Not what urgency shouts.

Just what supports your peace.

Clarity doesn’t come from doing more.
It comes from responding differently.

Pause.
Listen.
Adjust.

That’s the work.

𝐃𝐫. 𝐀𝐧𝐢𝐭𝐚 𝐌𝐜𝐃𝐚𝐧𝐢𝐞𝐥

𝙃𝙤𝙡𝙞𝙨𝙩𝙞𝙘 𝙎𝙩𝙧𝙖𝙩𝙚𝙜𝙞𝙨𝙩

𝙒𝙝𝙤𝙡𝙚𝙃𝙚𝙧 𝑾𝒆𝒍𝒍𝒏𝒆𝒔𝒔 - 𝙇𝙞𝙛𝙚 𝙐𝙣𝙢𝙪𝙩𝙚𝙙

Simple Lemon Garlic Salmon & Greens

Ingredients (1–2 servings):

• 1 salmon fillet

• 1 tablespoon olive oil

• 1 clove garlic, minced

• Juice of ½ lemon

• Sea salt & black pepper

• 2 cups spinach or mixed greens

• Optional: sliced cucumber or avocado

Directions:

1. Heat a pan over medium heat and add olive oil.

2. Season salmon with salt and pepper.

3. Place salmon skin-side down and cook 4–5 minutes.

4. Flip, add garlic, and cook another 2–3 minutes.

5. Finish with lemon juice.

6. Serve over fresh or lightly wilted greens.

Why this works:

• Protein supports muscle and blood sugar balance

• Healthy fats support brain and hormone health

• Greens aid digestion and reduce inflammation

• Minimal ingredients = easier digestion and less stress

How to eat it:
Sit down.
No phone.
Eat until satisfied—not stuffed.