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We help you replace all-or-nothing thinking with balanced choices you can live with.
Avidon’s nutrition and healthy eating programs have helped over 30,000 people improve their eating habits. In one of our outcome studies with 2,000 participants:
And for many, the progress didn’t stop there:
Start improving your relationship with food through small, sustainable changes.
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Start with changes, not perfection. Plan your success by stocking your space with grab-and-go foods that make the healthy choice easy: hard-boiled eggs, yogurt cups, pre-cut vegetables, pre-washed greens, and single-serve nuts. Batch-cook a protein or two and mix them into wraps or salads during the week. Keep emergency snacks like trail mix or protein bars in your car or bag to avoid drive-thru disasters. Even small swaps, like sparkling water instead of soda or fruit instead of chips, add up fast. Consistency beats complexity.
Stress eating isn’t about hunger, it’s about your nervous system. Pause for one minute before reaching for food and ask, am I actually hungry or comfort eating? Replace the “comfort” with a calming ritual that helps activate your parasympathetic nervous system: herbal tea, breathing, stretching, or a short walk. Keep trigger foods out of sight (think candy bowls replaced with fruit bowls), and portion snacks instead of eating straight from the bag. If you truly are hungry, choose protein-plus-fiber combos like Greek yogurt with berries or apple slices and nut butter. Break the link between stress and snacking to rebuild trust with your body.
Energy slumps aren’t just about sleep. They’re often tied to blood sugar swings. Build meals with protein, healthy fats, and fiber to give your body steady fuel that lasts for hours. Skip the constant grazing so your body has time between meals to digest and reset. Think Greek yogurt with nuts and berries, eggs with veggies and avocado, or a hearty grain bowl with salmon or tofu. Hydration matters, too; even mild dehydration can cause fatigue and brain fog. And remember, what you don’t eat matters just as much as what you do; skip the heavily processed stuff that crashes your energy.
Healthy, filling meals for weight loss should be high in protein, fiber, and nutrient-dense ingredients.
Build meals around fiber-rich vegetables and lean protein.
Add healthy fats like olive oil, nuts, or avocado for satisfaction.
Try a “protein plus produce” plate: grilled chicken and veggies, salmon and greens, or an omelet with spinach.
Hearty salads with beans, seeds, and vinaigrette make great lunches.
Soup or chili with vegetables.
The goal isn’t restriction; it’s about nourishing your body and not feeling like you’re sacrificing.
Sugar cravings often come from fatigue or low protein. Eat balanced meals with at least 20 grams of protein and some healthy fat at each sitting. Stay hydrated, since thirst can mimic cravings. When the urge hits, wait ten minutes and distract yourself by brewing some herbal tea; most cravings fade quickly. Keep fruit, dark chocolate, or Greek yogurt handy for a smarter sweet fix. Don’t label foods as “good” or “bad.” This can make you feel like you’re depriving yourself—and that’s no way to live. The less you moralize food, the easier it is to enjoy treats in moderation.
Your body needs more nutrients, not fewer calories. Each plate should include:
Protein to maintain muscle and metabolism
Colorful produce for fiber and antioxidants (eat the rainbow)
Healthy fats for hormones and brain health
Whole-grain or complex carbohydrates for energy and gut health. Don’t fear carbs; they help regulate cortisol and mood.
Hydrate well, eat mindfully, and keep portions realistic. The best diet is one you can actually live with.
Check menus ahead of time and prioritize protein and vegetables first, then add what you love mindfully. Swap fries for a side salad, and drink water with lemon or seltzer instead of sodas. On the go, pack snacks like almonds, jerky, or pre-cut vegetables to avoid impulse eating. Progress matters more than perfection. You don’t need to “start over Monday.” With a little foresight and moderation, you don’t need to hit the reset button on your lifestyle. A few better choices add up fast.
Midday slumps happen when meals are carb-heavy and protein and fiber-light. Try:
Greek yogurt with berries and chia seeds
Turkey wrap with avocado and greens
Lentil soup or chili with vegetables
Oatmeal with nut butter and protein powder
Trail mix with nuts, dried fruit, and dark chocolate pieces
Apple slices with cheese or almonds
Protein, fiber, and healthy fats together keep energy steady until dinner.
Instead of counting every bite, count behaviors.
Start your meal with a glass of water or a light soup to fill up naturally.
Eat slowly and stop at “satisfied,” not “stuffed.”
Fill half your plate with fruits and vegetables.
Notice how food makes you feel afterward, energized or sluggish, and adjust accordingly.
Put the fork (or spoon) down between bites and chew your food fully.
Eat mindfully; remove distractions such as your phone or TV. Eat to eat.
Stay consistent with meal timing; your body loves routine.
Awareness is healthy. Obsession isn’t. Listen to your body and it will find its balance.
Choose foods that stabilize blood sugar and support estrogen metabolism.
Fiber: oats, quinoa, lentils, ground flaxseed, chia seeds, berries, pears, leafy greens, and cruciferous vegetables like broccoli or brussels sprouts.
Phytoestrogens: soy (tofu, edamame, tempeh), chickpeas, sesame seeds, ground flaxseed, and whole grains such as barley and brown rice.
Healthy fats: fatty fish like salmon or trout, nuts and seeds (almonds, walnuts, chia, pumpkin), olive oil, and avocado or avocado oil to help reduce inflammation.
Protein: eggs, Greek yogurt, poultry, or plant proteins to support metabolism and muscle maintenance.
Limit alcohol, refined carbs, and sugary snacks — they can worsen hot flashes and mood swings. Nutrition won’t replace hormones, but it helps your body manage changes more smoothly.
Post-meal fatigue usually comes from blood sugar swings. Refined carbs and large meals flood your system with glucose, then insulin overcorrects and your energy plummets. To prevent that:
Eat balanced meals with protein, fiber, and healthy fat
Limit sugary drinks and desserts
Watch portion sizes; avoiding huge meals helps prevent that “Thanksgiving nap” feeling
Move for 10 minutes after eating to stabilize blood sugar
Stay hydrated
If it happens often, consult with your doctor and consider getting blood work to check for insulin resistance or other metabolic issues.
Night snacking is often habit, not hunger.
Eat a balanced dinner with protein and fiber so you stay full.
Keep tempting foods out of sight, or pre-portion them to avoid overindulging.
Brush and floss after your last meal; that tiny hurdle helps when willpower dips.
Replace “snack time” with something relaxing like tea, light stretching, or a short walk.
Go to bed a bit earlier; fatigue drives cravings.
If you do snack, make it protein-based such as Greek yogurt, cottage cheese, or a small handful of nuts. Structure your evenings around winding down, not the pantry.
