Shape Up Your Way with Phyllis

02/20/2026

🍽️The Busy-Day Plate: 'Something Real' Every 4-5 Hours

If you’re not hungry all day, it’s often because you’re running on stress + caffeine… and then your appetite shows up at night.

So here’s the fix:
✨ Every 4–5 hours, have something real (not just bites and crumbs).

✅ Busy-Day Plate formula:
• a protein
• a fiber food
• a “steady” carb or healthy fat (optional, but helpful)

Simple examples:
• chicken + rice + veggies
• tuna + crackers + cucumber
• eggs + toast + fruit
• protein shake + banana + nuts

You’re not “snacking too much.”
You’re under-fueling too long.

💬 What “default meals” do you rotate in when life is a bit crazy? Share your experience in the comment!

02/20/2026

Explore the rich history of racing legends and their unforgettable stories. Visit our website to dive into the legacy that shaped the world of horse racing.

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02/19/2026

Ever feel like you’re doing the “right things”… but it still feels harder than it should? 😩

That’s usually not a motivation problem — it’s a plan-fit problem.

Most plans don’t account for real life: busy days, stress, low energy, cravings, and schedule changes.

That’s exactly why we’re hosting the February Healthy Weight Reboot Webcast 💛

You’ll learn a realistic approach to healthy weight + metabolism support that doesn’t require extremes.

✅ In this webcast, you’ll walk away with:
• a simple structure that works when life is busy
• a 5-day jumpstart option
• a 28-day plan option
• clarity on what to do next based on your lifestyle

📌 Want the registration link? Comment “REBOOT” and I’ll send it to you.

02/19/2026

Join our email list today to stay updated on exciting news and exclusive content. Don't miss out on the latest stories and insights from the world of legendary racehorses.
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02/18/2026

🕒The 3PM Bridge Snack (So Dinner doesn’t turn into chaos)

If nights get snacky, check the gap in your day.

Most people go from lunch → long stretch → dinner… and by then your brain is in emergency mode.

That’s where the 3PM Bridge Snack comes in.

It’s not “extra food.”
It’s a strategy we could use to make our dinner not chaotic.

✅ The rule is Protein + Fiber

Examples:
• apple + peanut butter
• yogurt + berries
• cheese + crackers + grapes
• nuts + fruit

This simple bridge snack often prevents:
• overeating at dinner
• sugar cravings at night
• the “I wasn’t hungry all day” backfire

💬 What do you usually eat during your 3 PM pause?

02/17/2026

🍳Protein-first in the morning for an easiest 'Metabolism-Friendly' win!

You don’t need a perfect breakfast. You just need a protein anchor in your breakfast to start your fuel-filled day!

Why it helps:
✅ steadier energy
✅ fewer cravings later
✅ less “snack tornado” at night

Here are the easy options to start (choose one):
• eggs + toast
• Greek yogurt + fruit
• protein smoothie/shake + a banana

This week we’re not chasing perfect, we’re re-building our defaults.

02/16/2026

Not Hungry All Day… Then Snacking All Night? This is Why.

If you don’t eat earlier, your body doesn’t forget.

It collects payment at night.

Here’s what often happens:
• you stay busy → skip meals
• energy dips → cravings rise
• dinner turns into “snack picking”
• and suddenly you’re searching for something sweet

✨ New rule this week: Fuel earlier, crave less later.

Not with tracking. Not with perfection. Just with structure.

💬 Quick check: Are you more likely to skip breakfast or lunch?

02/13/2026

AFTER-DINNER SWAP LIST (sweet + salty cravings)

Sometimes you don’t need to “stop cravings.”
You just need a plan that keeps you satisfied without waking up tomorrow feeling defeated.

Here are gentle after-dinner swaps (not perfection — just support):

🍫 Sweet cravings:
✅ fruit + yogurt
✅ hot cocoa/tea moment
✅ a small treat… paired with protein

🥨 Salty cravings:
✅ popcorn
✅ crackers + cheese
✅ crunchy veggies + dip

✨ The goal isn’t “never snack.”
The goal is: snack on purpose and wake up feeling steady.

💬 Are you more of a sweet craver or salty craver at night?

02/12/2026

Feeling like your healthy-weight goals got harder the second real life showed up? 😅

You’re not failing — February is just different.

January brings motivation… but February brings:
📅Busy schedules
😫Stress + cravings
🪫Cold weather + low energy
🤧“I’ll start again Monday” moments

That’s why we’re hosting a special Wellness Connection Webcast:The February Healthy Weight Reboot

This session, you’ll learn how to rebuild momentum without crash dieting, guilt, or all-or-nothing thinking.

✨ In the webcast, you’ll learn:
• A realistic approach to healthy weight + metabolism support
• How to stay consistent even when life gets busy
• Simple options that fit your lifestyle + comfort level
• A clear plan you can start right away

📌 Want the registration link? Comment “REBOOT” and I’ll send it to you.

02/12/2026

❤️ Take Care of Your Heart – Simple Daily Tips

Walk every day – Aim for at least 30 minutes of movement.

Eat more colorful fruits and vegetables – The more color, the more heart-protective nutrients.

Choose healthy fats – Olive oil, salmon, nuts, and avocados support heart health.

Limit added salt and processed foods – Protect your blood pressure.

Stay hydrated – Your heart works more efficiently when you're well hydrated.

Get 7–8 hours of sleep – Rest reduces inflammation and stress on the heart.

Manage stress daily – Deep breathing, prayer, journaling, or quiet time matters.

Know your numbers – Check blood pressure, cholesterol, and blood sugar regularly.

Maintain a healthy weight – Even small changes make a difference.

Stay connected – Strong relationships support heart heal

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02/11/2026

🌀 THE “SNACK TORNADO” EXPLAINED (and how to stop it)

Ever feel fine… then suddenly it’s like: snack, snack, snack 😅

That’s usually not hunger. It’s a combo of:
✅ under-fueling earlier
✅ stress + decision fatigue
✅ habit cue (same time, same spot, same routine)

Here’s the fix I want you to try tonight,
The 3-Point Pause:
1) Pause your body: stand up + stretch 20 seconds
2) Pause your brain: drink water or tea
3) Pause the spiral: ask “What do I actually need?” (fuel, rest, comfort, connection)

If you still want a snack after that? Great. Have it on purpose, not in a whirlwind.

💬 What time does your snack tornado usually start? (7? 8? 9?)

02/11/2026

I love my Pinterest boards. So many categories--healthy recipes, I love chocolate, salads, quotes, what's for supper, vintage cookies, you and your body, and so much more! Check it out and follow me for all those interesting things I add. And I thank you.

Phyllis Ketchum | Follow me to discover healthy recipes, helpful wellness tips and my favorite tips for living a vibrant life in harmony with nature.