Cindy Chan Phillips Nutrition

10/13/2026

When my client lets go of her food fears, she is able to finally shed the 16 pounds she wanted without dieting, her woke up to more energy, she began to love her body, love foods again. The transformation did not come from a new diet, the opposite of dieting. She examines her food rules and drops the fears, and broke free of the imaginary food prison. I grew up in Hong Kong and I find the Western food fears harmful to many women. I want to help you change that. When you free yourself from the box, that’s when everything can shift. Tell me in the comment: what food rule are you ready to let go?

10/13/2026

Are you trying to eat better to lose weight but find the food rules heavy and depressing? Before you wonder if everyone else seems to get it but you, before trying a new diet, a set of macros, new meal plans.. Examine the food fears you have been carrying, and where the rules came from? Chances are the food rules are either unnecessary, harmful or holding you back. These food fears lock you out of an energetic life where joyful eating and a healthy body co-exist peacefully. That is one of things I help my clients break free in my Vibrant Living Blueprint program. Once you let the food fears go, the rest becomes far easier. Tell me in the comment: what food rule have you been carrying?

10/13/2026

My Client Feared Birthday Cake Her Entire Life Until This. if You struggle to keep the weight off long term, Discover the one thing to do before your next diet, so you can feel good in your body without restriction.

10/12/2026

10/11/2026

Snacking earlier now that the days are shorter? You’re not alone, and it’s not a cookie problem. 🍪

You may be familiar with the 11pm evening cravings.

One minute you’re fine after dinner, the next you’re standing in front of the pantry.

Maybe you wait until your husband is asleep to sneak into the kitchen. You vow “Tonight I won’t go back to the pantry”.

Only to say this to yourself again. And the struggle is alone.

Now it gets dark earlier, and that same urge can switch on at 5pm.

One woman in my Vibrant Living Blueprint training drove through Starbucks for a sweet caramel latte every day at 5 pm after work. For a long time, she couldn’t stop.

Because you’re a fixer, you’ve tried switching to veggie snacks, banning sweets, trying harder.

These fixes tend to backfire. Banning a food usually makes the craving stronger. One client cleared cleared out the sweets from the pantry, then one night drove 20 minutes each way to buy more.

Here’s the truth: you don’t have a cookie problem. You have a mood steadiness problem.

Energy and mood dip in the late afternoon, and shorter days make it easier to feel.

The fix is to get ahead of the craving, before it hits.

Try a small protein snack at 3pm.

Protein helps steady your blood sugar, energy, and mood, and you only need about 8 grams of protein.

Here are 3 easy protein snacks you can eat on the run:
🧀 String cheese (about 7g)
🥚 Hard-boiled egg + a small handful of almonds (about 9g)
🌱 Half a cup of shelled edamame (about 9g)

Set a 3pm reminder on your phone and try it tomorrow, and watch your 5pm snacking quiet down.

🙋‍♀️ Comment “ME” if are going to try this tip and tell me which snack you’ll try first.

You don’t have to do this alone in a dark kitchen. 🤍

10/09/2026

Do you have a morning ritual that soothes and grounds you which you can call “home”? Comment and share!

10/07/2026

Now that it’s getting dark earlier, have you noticed you’re snacking earlier too?

You’ve tried many things. switching to veggie snacks Or banning cookies from the house.

None of it works long term.

Research shows that banning a food tends to make the craving stronger.

Cravings are not a willpower issue, and all these fixes do is leave you defeated and frustrated.

You don’t have a cookie problem. You have a steadiness problem.

Late in the afternoon your energy and mood dip, and when it gets dark earlier, you notice the dip sooner. That’s why healthy snacks don’t fix the cravings before they don’t address the root cause.

The solution is to get ahead of the 5pm cravings with a small protein snack that steadies your energy, blood sugar and mood.

What snacks seem to satisfy you at 5 pm? Comment below!

10/06/2026

What gets me fired up is to help women break the shackle of tension around foods. You can and you deserve to bask in the joy and peace of eating. Our relationship with food can be the most beautiful trusting relationship there is. Eating is the most pleasurable and healthiest activity we do that gives us strength, health, memory, awe and yes a life worth living for. If you grew up watching your mom struggle with dieting, you can break the cycle and create your own simple relationship with food as nature means for it to be, book a free chat with me and see if my Vibrant Living Blueprint coaching is a good fit for you.

10/06/2026

If you're snacking earlier now that days are shorter, discover why its happening and one easy thing you can do today to end the 5pm Starbucks drive-through so that its easier to stop weight gain.