The Self-Compassion Toolkit | By Dr. Francilia Brito Silva, Ph.D., CHWC.
If you find yourself stuck in the “Good vs. Bad” food trap, use these tools to lower your cortisol and reset your mindset. 1. Daily Affirmations for Food Peace Read these when you feel the “harsh judge” starting to take over: 2. The “Best Friend” Exercise The next time you feel “drama or trauma” […]
More Than Just Macros: Why Your Relationship With Food Matters | By Dr. Francilia Brito Silva, Ph.D., CHWC.
Did you know the average person spends roughly 32,098 hours eating and drinking in their lifetime? That is a staggering amount of time. If we spend that much of our lives at the table, why has eating become a source of “drama and trauma” for so many? Food is More Than Fuel On a fundamental […]
Healthy Eating: One Small Habit at a Time | By Dr. Francilia Brito Silva, Ph.D., CHWC.
Does the idea of “eating healthy” feel overwhelming? Do you feel like you have to become a gourmet chef overnight or change every single thing you eat? Here’s the good news: healthy eating isn’t an all-or-nothing game. Choosing “healthy foods” at random or following “hard-core” diets for a few weeks doesn’t lead to long-term wellness. […]
From Theory to Table: Why I Became a Health Coach | By Dr. Francilia Brito Silva, Ph.D., CHWC.
In my previous articles, we explored how a healthy relationship with yourself is the foundation for a healthy relationship with food. But how do you actually turn that mindset into a daily reality? The truth is, building new habits takes time, patience, and often a little guidance. I know this firsthand. My Story: The First-Year […]
Ditch the Overwhelm: A Small-Steps Guide to Healthy Eating | By Dr. Francilia Brito Silva, Ph.D., CHWC.
New Year, new diet? If the thought of becoming a gourmet chef overnight feels overwhelming, take a deep breath. You don’t need to overhaul your entire kitchen by Monday. Real health isn’t about “hard-core” temporary diets; it’s about consistent, small habits. Here is how to upgrade your plate one simple choice at a time. […]
Beyond the Labels: Healing Your Relationship with Food | By Dr. Francilia Brito Silva, Ph.D., CHWC.
In the age of social media, eating has become unnecessarily complex. We are bombarded with misconceptions that label food as GOOD or BAD, PERMITTED or NOT, HEALTHY or UNHEALTHY. This “black and white” thinking creates a culture of fear and doubt. But here is the truth: Nutrition science is much messier than a simple label. […]