"Changing Thoughts....Changes Feelings...Changes Your Life!"
This is a topic so many of us know so well. Today I want to give you (8) simple steps you can start today without any extra time. This is usually the biggest excuse stopping us from losing weight because we live in a busy world. And time and energy is limited. So taking on new habits or diet takes both time and energy. All these steps can be started with minimum time and energy so it is easy to start right away!
1. Eat in 3's. The key to losing weight is giving your body nutrient dense foods and to stabilize our blood sugar so we burn fat. We call this eating in 3's. You eat healthy fat, protein and carbohydrate. The healthy fat most of the time is already in our food because we add it or its already in the food. Healthy carbohydrates is raw fruits and veggies (quickest and healthiest fast food out there). Pick your protein, grab a veggie or fruit and if necessary (if not eating red meat or have added fat during cooking) add nuts, avocado or cheese for fat. Its that...
So often we think we need to be 100 percent perfect with our diet to actually lose weight or to even maintain our weight. But in reality this is far from the truth. How accurately we see what kind of food we eat, how much food we eat and how much movement is in our life is the key to success. Our perspective plays a huge role in how much weight we lose. I have this rule if 80 percent of the time you eat healthy and 20 percent you eat unhealthy you will be able to maintain your weight and some people will even lose weight. Most people are very skewed on what they are actually eating and how much movement they doing. This is key to make any changes especially lasting changes.
How do we know if we are skewed in how much healthy eating we do? The key is really taking a close look at our perspective. We must know the truth about what we are eating and how much. So often we guess and this can definitely give us a false answer. Let me give you an example: if you are baking cookies...
Two million Americans suffer from plantar fasciitis every year and 10% of the population will experience it in their lifetime. It is become recognized as one of the most chronic and difficult foot problems to treat.
Your feet are the foundation of your physical form...literally the base on which you are built. Most of us treat our feet as though we are able to take them off like shoes at night. We mindlessly abuse our feet until we are feeling pain. We want to give you not only treatment for the symptoms (immediate pain) but also diagnosis of why the feet starting hurting in the first place...the source of the problem. This is when you will find true relief!
Lets start with what is plantar fasciitis? It is the symptom of pain located at the heel or plantar fascia of the foot (the thick connective tissue) which supports the arch of the foot.
What treatments will help pain?
In America we live in a culture of going non stop with work, family, activities, social life and keeping up with immediate demands of a fast changing world. Having the corona virus hit United States has given us the beautiful gift of pause. Everyone in the last few months has a moment or many where we had to stop to make adjustments to our new normal. Each time they happen we are given the chance to pause and move forward consciously or auto respond which often causes a response out of alignment with who we want to be. The pause can look however you describe it. I see my unexpected time off work and home with my (mouthy know it all) 15 year old is a great opportunity to be grateful. Gratitude is the Mac daddy golden nugget in life! It has the potential to dissipate all fears, anger and sadness by stopping for a few minutes and focusing on all that we do have and LOVING it!
Let me give you an example of a pause we can all relate to. Most of us pause during vacations to see the...
Most of us really struggle from Halloween thru January with keeping our weight under control. There are many reasons for this including the change in weather and length of hours in the daylight but for most the biggest reason is all the holidays jammed into a 2 month time frame. These holidays are reason for most to over indulge and start down the destructive mind set, "well I have too many functions to get thru the next few months so I will just start on getting healthy in January." Or "I messed up already so I will get on track next week." Or "My day was stressful I deserve this drink or pie or no workout."
What do you say to yourself justifying your destructive habits with your health? How many of you are guilty of this? Its part of human nature to be full of excuses! This year can be different! All you have to do is take a moment to listen to the thoughts holding you back and spend a little time to set yourself up to succeed.
Its a lot like anything you were successful at in...
How Do We Lose The Weight Forever?
This statistic is alarming. Most of us at some point in our life have been on a mission to lose weight or become healthier in our choices so we have more energy, have a world wide health scare or have some event where we want to look our best. The facts are 80% of people who lose at least 10% of their body weight gain the weight back if not more. What is the missing link in this? I believe most people do not consider the power of our thoughts keeping us stuck in destructive patterns with our health. This essential piece of the puzzle is important because it helps you understand why you are choosing the fast food instead of the fruits and veggies or sitting on the couch instead of exercising.
First, really think about it and ask yourself the most important health question: Why do you want to be healthy? Next, ask yourself: What happens once you achieve your why?
Lets give an example: You decide to lose 30 pounds for a...
What is the scoop on deli meats?
A 2005 University of Hawaii study found that processed meats increase the risk of pancreatic cancer by 67 percent.3Another study revealed that every 50 grams of processed meat consumed daily increases the risk of colorectal cancer by 21 percent.4These are alarming numbers. Note that these cancer risks do not come from eating fresh, non-processed meats. They only appear in people who regularly consume processed meat products containing sodium nitrite. Sodium nitrite appears predominantly in red meat products (you won’t find it in chicken or fish products). Here’s a short list of food items to check carefully for sodium nitrite and monosodium glutamate (MSG), another dangerous additive:
Why are nitrites in deli meat?
According to the North American Meat Institute (NAMI), sodium nitrite is a salt and an antioxidant that is used to cure ham, bacon and hot dogs. It also stops the growth of botulism-causing bacteria, prevents...
We all have those excuses as to why we don't eat healthy or exercise. This is my passion and I still have ways I keep myself stuck in destructive patterns. The key to making a change is awareness! When you become aware of what you are saying or doing to get you in those habits, this is when you can change it. If you don't even know what you are doing there is no way you will make a change. The first step is to know what you are saying. Let's look at the most common excuses.
1. “I would like to work out and eat better more but I’m so busy with work, kids and other activities, I just can’t find the time.”
Yes, this is my passion but reality is I have three children and for 3.5 years my husband worked out of state when our children were in the heart of chauffeuring them around to many sporting activities. So I understand how hard it can be. But, what is more important than your health? If you don’t take...
Does nutrition even matter?
Health Providers now believe that major health diseases are related to nutritional deficiencies. While they used to believe that diseases-such as type II diabetes, obesity, heart disease, stroke, and certain cancers- were caused by a single gene mutation, they are now attributing these conditions to a network of biological dysfunction. And the food we eat is an important factor in that dysfunction, partly because our diets lack the necessary balance of nutrients. Food naturally has vitamins, minerals, proteins, whole grains, fats/oils, and phytonutrients. The power in these nutrients is endless and can give our body all the energy we need!! Why don’t we get it? When we take our food and process it, add preservatives, genetically modify and even heat our food we change the physical and chemical structure and therefore change the nutrient density. I have 10 nutrition tips to help you eat foods with nutrient power get your energy back right now! ...
So much of our life we are in auto pilot mode. Just doing without really thinking about why we do things. People who are successful become consciously aware and see the opportunities in this world. They look for the solution or look for another perspective to get a solution. Followers think, see and talk about the problems. Life is here to support you....look for the support and/or solution!
In order to stay into this mindset we need to define a few words like: behavior modification and auto pilot. These are modes we all fall into on a daily basis and keep us stuck in destructive patterns. The key to making lasting changes is AWARENESS! When we make conscious choices we get in the flow because we decide on where we are going instead of life happening to us! When you feel like life is just happening to you this becomes stressful and frustrating. Let's start with defining these terms.
What is behavior modification?
Behavior modification is closely related to...
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