By Marissa Powers, Board-Certified Health & Wellness Coach
Not long ago, I had one of those moments.
It was late — around 10:30 p.m. — and I found myself standing in the kitchen, going back for yet another snack. Not because I was hungry… but because I was tired. Worn out. And honestly, just trying to soothe myself with something crunchy, salty, or sweet.
Snack after snack — a little granola, some crackers, a bite of chocolate — hoping it would hit that spot. But instead, I was left feeling unsatisfied, foggy, and frustrated.
And then it hit me:
I know better than this.
I’ve spent years studying nutrition. I’ve worked in kitchens. I coach others on how to fuel their bodies. And yet here I was — stuck in the same patterns as so many people I work with.
That moment changed something. Because it reminded me that healthy eating isn’t just about knowledge.
It’s about awareness. And connection.
🍇 The Power of One Raisin
When I teach workshops, I always start with a mindful eating exercise — and yes, it involves a single raisin. I promise, it’s more powerful than it sounds.
Here’s how it works:
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You take one raisin and hold it.
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You look at it closely — the creases, the light, the texture.
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You smell it. Feel it. Taste it slowly — without rushing.
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You notice what happens in your body and your brain as you chew and swallow.
This simple activity takes less than five minutes, but the impact is huge. Clients have told me it made them actually taste food for the first time in years.
Why does this matter?
Because so many of us eat on autopilot — in the car, at our desks, in front of the TV, scrolling our phones. We don’t taste, we don’t notice, and we don’t feel satisfied. That disconnect can lead to overeating, emotional snacking, and guilt.
But when we slow down — even just a little — we start making choices that feel better. We eat with more intention. We start to trust our bodies again.
🥗 It’s Not About Perfection — It’s About Progress
The truth is: Most of us don’t need another diet. We need support, strategy, and a few small shifts that actually fit into our real lives.
That’s what I do as a health coach.
I help people move from “I know what I should be doing” to “I’m actually doing it — and it feels good.”
Whether it’s eating more vegetables, drinking more water, or simply being more present at mealtimes, tiny steps lead to real change.
✅ One Simple Step You Can Try Today
Before your next snack or meal, try this:
- Pause.
- Take one deep breath.
- Ask: What does my body actually need right now?
That moment of mindfulness can create a ripple effect in your habits, your health, and your confidence.
💬 Ready for More?
If this resonates with you and you're ready to break free from the all-or-nothing mindset around food, I’d love to help.
I offer free 1:1 virtual coaching consultations where we explore your goals and what’s getting in the way — and map out a realistic, personalized path forward.
👉 Book a free discovery call and let’s talk about your goals.
(Or drop me a message — even if you’re not ready for coaching, I’d love to hear your story.)
💚 You deserve to feel good in your body.
And it doesn’t start with a strict plan — it starts with a raisin.
Cheering you on,
Marissa Powers, MHS, NBC-HWC
Powers Health & Wellness
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