I choose to grow from every circumstance that comes my way. I feel powerful and alive when “the going gets tough”. Although the rough patches are scary, it’s a chance for me to use my brain to create results I love. There are three skills I rely on when I encounter difficult circumstances that allow me to thrive.
Read MoreThe more you look menu items up and familiarize yourself with the reported nutritional content, the better you’ll get at deciding the best choices for you. But, overall, the best rule of thumb to reach and maintain your weight goal is to be very intentional about eating out. Decide where and how often you choose to eat out and it won’t be a problem for creating the results you want!
Read MoreSo you want to lose weight? Why not try incorporating some winning habits into your routine that will put the odds in your favor?!
Read MorePhysical hunger shouldn’t be ignored, but if you’ve planned proper nourishment for the day and still find yourself excessively hungry, these are some tips to try.
Read MoreIt turns out positive thinking isn’t enough to get us to our weight goal According to psychology, it’s our core self-evaluations that we store in our subconscious that are responsible for the success we create for ourselves. It’s how we evaluate ourselves, our abilities, and our own control over our lives that makes the difference!
Read MoreWe eat food not only because we need to, but also because we enjoy it, and this is in part because of its flavor, smell, and appearance. If prepared with creativity, healthy food can be exciting!
Read MoreIf we’re unhappy (anxious, sad, angry, overwhelmed, worried, etc.), constructive action is the proper response!
Read MoreGRIT- the ability to persist in difficult situations. Grit is about courage, resolve, and strength of character. GRIT allows us to tolerate discomfort and achieve the rewards of accomplishment that require effort. GRIT is key to doing the hard things that are required for success!
If you’re lacking GRIT, don’t fret….because GRIT can be learned by training our brains. We can train our brains to: relax, keep perspective, look for the positive, solve problems, embrace uncertainty and challenges, become assertive, and connect with others.
Read MoreProtein is one of three macronutrients (carbohydrates and fat being the other two). It’s mostly known for its notorious role in muscle synthesis, which supports weight loss by cultivating lean body mass, thereby boosting metabolism. Protein has also shown to be considerably satiating, thus lowering the risk of overeating and controlling caloric intake.
Read MoreIt is our human privilege and responsibility to respond to all circumstances and ensuing emotions according to our values and goals to create lives we love. Unfortunately, toxic beliefs have been passed on through culture and are considered to be “normal”, despite the fact that these beliefs leave us weak and powerless and prevent us from having fulfilled lives.
These four beliefs are:
I’ve been victimized.
I’m entitled to more.
I will be rescued.
Someone else is to blame.
Because some fats are potentially helpful and others are potentially harmful to your health, it pays to make a plan to include healthy fats and avoid the fats that cause potential damage.
Avoid trans fat- check labels!
Limit saturated fat to less than 10% of daily calories
Rely mainly on monounsaturated and polyunsaturated fats (oils, nuts, seeds, avocado, fish)
Eating plenty of fiber reduces the risk of heart disease, certain cancers, obesity, and type 2 diabetes. A high fiber diet counters the risk of colon cancer caused by eating processed meat. Eating fiber can help us lose weight by keeping us full longer and keeping hunger at bay.
Read MoreMost of the food we eat contains carbohydrates. They include sugar and starches, which provide our body with energy and fiber. Carbohydrates aren’t all bad. In fact, our bodies need carbohydrates to function well! I’ve listed information pertaining to the various types of carbohydrates, so you can make the best choices for yourself!
Read MoreRewiring your brain might sound BIG and SCARY, but we take a slow and gentle approach- and the results are insane! People who go through this process with me become UNSTOPPABLE in all areas of life. You ARE good, worthy, and capable, and it’s time to rewire your brain to create results you love under ALL circumstances.
Read MoreIt may be that we’re craving “ pleasure chemicals” that make us feel good, rather than food. We can create these chemicals for ourselves in ways that lead to a life we love in the long term. I have some suggestions
Read MoreIf you eat a diet that is limited to a variety of protein, vegetables, and fat, and drink water when you’re thirsty, you will keep your body healthy at a cellular level and maintain a healthy body weight. It turns out that a “healthy diet” isn’t complicated or confusing at all!
What does a growth mindset have to do with reaching and maintaining a weight we love? It has to do with our willingness to learn. The road to freedom and empowerment with regards to reaching and maintaining a weight you love is all about learning. You will be richer when you reach your goal because of the effort you’ve put into the process and everything you’ve learned as a result of that effort.
Read MoreSelf-compassion is an essential component in building a trusting relationship with ourselves and living at a weight we love. Next time you’re tempted to beat yourself up for a mistake, whether food-related or otherwise, try studying yourself with compassion and curiosity.
Read MoreLearning breath control is a key component of the mental focus required for reaching and maintaining an ideal weight.
Read MoreInstead of reaching for the chips or cupcakes when life throws you lemons, turn your focus towards how you can make lemonade. Use your imagination to picture the “best case” for yourself in any given situation and start creating that vision with your brilliant mind.
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