Tomorrow is 2015 – What is in YOUR Fridge?

In May of last year a reporter came to my home to report “What’s in My Fridge.”  She wanted to know what she would find in a health coach’s refrigerator.  It was an excellent opportunity to evaluate if I was actually LIVING what I teach/coach/preach.

Today, as you are preparing for the NEW YEAR, think about what is in YOUR fridge?

Is your resolution, or goal, for 2015 to become healthier, to lose weight, to improve your health statistics?  If you are setting realistic goals, You NEED to set yourself up for success. If it isn’t in your refrigerator or pantry, you are less likely to eat it.

Tips:

  1. Eliminate Soda and sweet drinks. Ramp down slowly, if you are used to drinking multiple sodas (or the gallon jug per day from the gas station) to keep from having caffeine withdrawal. You can reduce your caffeinated beverage by a cup a day until you have weened yourself off.  I switched to a natural soda for a while until I was ready to cut it out almost entirely.  (Izze)
  2. Switch to whole foods. Eliminate low fat/no fat.  Eliminate artificial sweeteners.  Look to fresh whole foods for high fiber, nutritive choices… apples, strawberries, grapes are sweet…  carrots, celery, and cherry tomatoes are crunchy… a sprinkle of Himalayan sea salt and they are great!
    Stock your Fridge 1 Health Grease Monkey Stock your Fridge 2 Healthy Grease Monkey
  3. Throw out the processed foods. Our media and advertisers have done an exceptional job of making us believe that we can’t do it all and eat too unless they do it for us!  LIE!  Bald faced LIE!  It is just a matter of learning new habits.  I have done it, it is possible, and you will LOVE the difference!  I enjoy showing people ways to create tasty treats and to make sure you have healthy foods, even when time is short!  When you stock up on the Whole Foods, you should immediately eliminate all the processed to make room for the healthier options.
  4. Gluten FREE does NOT equal HEALTHY. Many companies have jumped on the “Gluten Free” band wagon.  I have news for you… Processed food is Processed food whether it has Gluten or NOT.  😉  (Also, Fat free, sugar free, or any other “FREE” does not equal healthy.)
  5. ASK FOR HELP. Not sure where to begin. Ask for help.  JUST ASK.  I enjoy helping others and assisting them in learning to live healthier lives.

You don’t need to make the change all at once!  Even One Change Counts! I have videos to help you learn, blog articles, coaching, classes, and many friends who all work to share the good news. That healthier can be done.

Happy New Year!  Make 2015 HAPPY, HEALTHY, AND PROSPEROUS!

New Year Wishes

Are you HUNGRY? Angry? HANGRY? Are you Sure?

When dopamine and norepinephrine levels in the brain drop, people tend to feel irritable, depressed, and moody.

But, you also need to determine if you are actually hungry!  First, drink a big glass of water and wait a few minutes to see if you are still hungry. Many mistake thirst for hunger.

Next, are you physically hungry, or is it an emotional hunger – a craving? Check out the table to evaluate if you are really hungry.

Hunger_comparison

When you are physically hungry, you will fit the criteria along the left column.  If you are noticing symptoms from the right column, there are things you can do to work through the cravings, and even some to help eliminate some of those cravings.

Cravings aren’t all your fault, so don’t blame yourself. The “food industry’s” hyperpalatable foods paired with our memories of good feelings or feelings being cared for by comfort food can make those cravings even stronger, but not incurable.

I used to crave breads, pastas, Dr. Pepper and Oreo cookies. I do still occasionally feel the urge, but 7 years ago when I started eating healthier and making better, healthier choices most of my cravings all but went away.  Today, when I attempt to drink a soda, its too sweet and I can’t finish it. Smile

Once you determine that you are suffering from some emotional eating, it is time to figure out what your triggers are, what your health goals are, where your commitment level is, and THEN we can build a plan to begin improving your health and allowing those cravings to become less intense so you can survive and Just say NO.

NOW: for a solution to the issues given at the top of the page – as to why you may find yourself angry or hangry…

arguing

By eating proteins you increase levels of these neurotransmitters, improve your mood, alertness, mental functioning, & your ability to cope with stress.  Don’t reach for a Twinkie – reach for a handful of nuts or another healthy protein option like Greek yogurt, a healthy protein bar, or an organic jerky.

Make it a GREAT day!

Upcoming Class – Beginning Tuesday August 20, 2013

Level 2 Waist Line Reduction

Join us as we make the journey together. Lifting each other up for a synergistic effect, and celebrating the small victories as we learn, achieve, and become healthier individuals to add life to our years.

This class is for those people committed to:
* Improving their health
* Increasing their energy levels,
* Shrinking their waist line
* Learning how to balance their nutrition

This class will provide:
* Information about eating = health (What/When/How/How Much)
* Team Coaching
* Team Support in weekly meeting & in online forum
* Community/Support/Encouragement
* Direction and Guidance
* 1 Free Personal Coaching Session (if requested)

This is a 6 week class that meets 1 time per week.

A typical class includes:
* Group participation
* Accountability
* Learning to improve nutrition to favorite recipes
* A power time with topical education
* Homework
* Goal Setting
* Question & Answer Session

$20 per person per week.

Waist Line Reduction–Weight Loss is so Blasé & Fat is not Beautiful!

Let me be honest… The numbers on the scale SUCK!  The size of your clothing and how they fit are a MUCH better predictor of your health, and be honest… That IS what it should all be about!

To many of us have been told for too long that the numbers on the scale are what matter! The number on the scale may have some semblance of your current state of health, but really.  Dump it!

I’ve been the skinny mini who hated the term. I’ve been over 200 pounds. I’ve plateaued at 160 for YEARS.  And I even bought into the belief that I needed to “weigh” a certain amount.

Not Anymore! Today I focus on how my clothes fit, how I feel, my energy levels, and the absence of needed pharmaceuticals.

A 150 pound woman who lifts weights, eats right, and makes smart healthy choices will look different than a woman of the same height who never works out, eats whatever is on special at the market or restaurant and exposes herself to anything and everything you can buy at the grocery store. (Photo from Macey Brooke’s CPT blog)

150_pound_woman_by_Lacey_Brooke_CPT

I am also tired of hearing about all sizes are beautiful.  While I believe that all humans are beautiful, I don’t believe all sizes are.  When a human cannot walk from the car to the store and shop because their muscles and bones cannot hold them up, I do NOT believe that is beautiful.  (The size, not the person.)  I’m sorry, I just don’t.

When a person begins to see the Waist Line increase, the health maladies increase as well. Productivity in the work place decreases, absenteeism increases, medical bills increase. Statistics prove it.

Obese womanObese couple

I don’t see suffering and illness as beautiful.  The people inside the body are VERY beautiful! They may also be emotionally abusing themselves or even oblivious to the state their body has fallen into. They may not even realize why they are sick so often or sick and tired of being tired and sick.

Enter a different view of yourself! When we love our selves, treat ourselves as God’s chosen, feed ourselves as if we were offering a meal to HIM, we get different results than when we just shove anything and everything into our mouths.

This is why I offer Waist Line Reduction team coaching classes and Healthy living trainings in the work place, a monthly support group to those in the area looking to find others and Simple steps anyone can begin taking to improve their health, increase their energy, reduce their chances of being diagnosed with degenerative diseases, and possibly even eliminating pharmaceuticals. (as I did) Finally, I offer an amazing system based on sports nutrition. Nothing artificial, safe for competitive athletes and nursing moms.

Thank you from the bottom of my heart!!! I looked in the mirror this morning and I actually liked what I saw— not quite so “thick” when I turn sideways—it’s a combination of it all, you were the catalyst I was needing!!!”

My clients are seeing AMAZING differences in their daily energy levels, in the way their clothes fit, in their self esteem, and in how people greet them.  I find GREAT joy in celebrating THEIR victories and successes!

I actually walk around with my shirt off around the house again because I’m not afraid anymore that, if I bend in a certain way, my fat rolls are going to disgust my wife.

To find out more about how your attitude and choices can begin to reduce your Waist Line and Improve your personal health, contact me!

(Here’s an article from June 21, 2013 explaining how the American Medical Association now says, “If you are Fat, Does it Mean You are Ill? (Yes, Says AMA)”  Lets get YOU healthy again!

I gained 4 pounds, YESTERDAY?????

I am one of those people who weighs herself almost daily.  I’m not obsessed about the number on the scale, I worry more about how my clothes fit and how I feel for my status quo than that silly number.

But…that silly number can tell us a lot! Yesterday, the number on my scale was FOUR POUNDS HEAVIER than the day before.  What should I do???

FeelGoodFast_Up_4_pounds

What would you do?  These are things that people I know would have done.  One of them is what I do.

  1. If we Starve ourselves all day, we actually set ourselves up for a bigger failure.  Our metabolism drops into starvation mode and we will begin packing on more weight.
  2. DO NOT give up!  You can do this, remember the straight line. Sensible choices and movement.
  3. YES!!!!  A large jump in weight in a 24-hours could mean a couple of things.  a. you are dehydrated and your body is retaining water to protect itself. b. your bowels are sluggish and need to empty quicker… increased water helps both situations.
  4. Yeah, this option just costs time and money…so, NO.

Once again, my answer is DRINK MORE WATER!  Because you haven’t heard me say that before.

Migraines, Pharmaceuticals, & Fat–Gone

In 2001 I moved from Indiana to Florida and took a high school teaching job.  I was taking five pharmaceuticals for asthma and depression (and side effects from the Rx). 

On November 4th I attained a migraine.  I say attained because it stayed with me, in differing degrees, until February of 2002. I went to the family physician who had no answers, then to the neurologist who did MRI’s and scans to be sure there wasn’t any brain tumors. Eventually he added another drug to my protocol. It took another month or so after starting the meds until we got them at the “right level” so I wouldn’t have as many side effects.

In the days and years that followed I would get occasional migraines and headaches that were excruciating, until I made some personal changes in my life.

I began by making a few healthier choices daily.  Food based supplements, healthier food options, and eliminated many of the toxins in our home. (None of the nasty, strong smelling cleaners with poisons.)

As a result of conscious choices, and an excellent source of nutrition, I began losing weight, healthfully.  (By weight I don’t mean a number on a scale – I mean that my clothes fit better and my measurements decreased.)

A side benefit of the fat being gone was that I was able to wean off the anti-depressants, the asthma medications, the meds for the side effects, and the daily migraine pill.

My depression eased way off and I found other ways to keep it in check, like cognitive therapy.  It wasn’t for almost a year that I realized I just wasn’t getting headaches any more, AND… I had a new, thinner me with increased energy and a zest for life!

It never occurred to me that I could help my body by feeding it “good food”.  In agriculture, when a plant has a symptom we give it “food” to fix the nitrogen or other deficiencies.  When our car doesn’t run right, we listen to the symptoms, and repair what is wrong… we don’t feed it crappy gas, then expect it to run smoothly.

I am so happy to be able to share with others, what has worked for me.  Contact me for more information.

Get “Ripped” for the New Year! (How about you get healthy)

Since we’ve been home more over the holidays, we’ve had the boob tube on more than normal.  I’ve been amused at some of the… well a lot of the commercials.

“Get Ripped” “Drop 16 dress sizes in 16 DAYS!” “Look like me just by taking this magic pill”

It IS the New Year – at least at midnight it will be. It is another chance for a NEW start and a healthy new you!

I’ve noticed one thing missing from all these ads. How to stay there.  All these companies are offering magic pills, tools, foods, machines and the like to help you LOSE the weight, to get into better shape and such however… None of them offer maintenance to stay there.

I want to offer you the opportunity to not only begin to shed some pounds, if that is what you need, but also the chance to KEEP it off for the long term. 

When we say “Feel Good Fast” it’s a relative term. Relative to how fast you want to get there and how long you want to STAY there. I’ve been there done that– lost and gained, and finally, almost 6 years ago lost and maintained that loss. I’ve lost the prescriptions, the weight, the depression, the asthma, and the need to yo-yo diet repeatedly!

We’ve got the vehicle, if you have the drive.

HGM_Happy_New_You_2013

(Taken by my 5 yr old at Busch Gardens)

Happy New Year and Healthy New You!