Summer Weight Loss – 6 Weeks to Success

There’s still time to lose weight this summer!

If you’re still struggling with getting and keeping the weight off, then this could be what you need!  It’s not a diet. It’s not packaged foods. It’s not calorie counting. Introducing an online webinar program via Zoom in the comfort of your home or the lake! 

Week 1 – Grounding for Effortless Weight Loss
Week 2 – Get Beyond your Struggle – Reconnect to your Inner Slender Self
Week 3 – Emotional Eating – Take the Power out of Urges and Cravings
Week 4 – You don’t need Motivation to lose weight
Week 5 – End Conflict & Sabotage – Increase Inner Peace and Alignment
Week 6 – Sustainable Freedom for the Future

Each week for 6 weeks I will host a Zoom webinar with Q&A, plus a guided meditation to integrate and deepen your insights and changes.

The program runs Wednesday evenings at 7:00pm from July 25th to August 29th.

This is a new program, so the introductory price is $57.00, plus GST. The next class will be $247.00, so there’s never going to be a better time to sign up.

As this is an introductory price, I’m accepting a limited number of people. To ensure your spot, please remit an etransfer payment to janlaferriere@gmail.com in the amount of $59.85 (GST included) before July 20, 2018.

Call me at 204.781.7972 or Email for further information.

When I lose weight I’ll have CONFIDENCE

A common reason for wanting to lose weight is to gain confidence.

Many think they lack confidence because they haven’t hit their goal weight yet.

They believe they need to lose weight to feel confident before they can have the things they really want.

Common examples are: If I had confidence I could wear a bathing suit at the beach, I would start my business, or I would ask for a raise, or I would find Mr. Right.

Is this you?

We see others appearing confident, getting the things they want, and having a wonderful life. So we believe that we need confidence first to get what we desire.

Back in the 80s, as a young woman I admired Heather Locklear. I LOVED her big hair (remember I’m talking about the 80s and we had big hair!) and her golden life. She was gorgeous, had the body, any man she wanted, and fame and fortune. A charmed life. I’d thought she was extremely confident which was why she had an amazing life. But recently I read that she tried to commit suicide, had drunk driving charges, assaulted a police officer, stints in rehab.

Of course, knowing what I know now, I’d never want Locklear’s life. Turns out she’s human with her own insecurities. Turns out it doesn’t take confidence to get what we want.

Recently I heard a great distinction.

Confidence is a result – not a requirement.

Courage comes first. Confidence comes as a result of doing. Even if it’s baby steps.

What a relief!  You don’t need to wait for confidence!!!

That thing that you really want?

Courage comes first. Begin with taking a small step.

If you haven’t reached your goal yet, and need accountability, coaching, and support,I have a few spots left for you.

Courage begins with one step.
Email, call or text me today. 204.781.7972

Recipe – Cauliflower “Couscous”

A delicious light side dish for a low carb alternative to potatoes, rice or couscous.

It’s so quick and easy! Enjoy!

Ingredients:

  • 1 tbs. olive oil
  • 1 large head cauliflower

Trim and core cauliflower. Cut into equal pieces. Place in food processor. Process using on/off pulse action until cauliflower is in small pieces resembling cooked couscous.  Do not puree.

Add 1 tbs. olive oil over medium heat in non-stick skillet. Add cauliflower, cook and stir for about 5 minutes until tender. Do not overcook.

Serving Options:

  • Add pork with a cooked curry sauce over top and serve.
  • Or stir fry small pieces of bell peppers, mushrooms, and celery. Then add the cauliflower and soy sauce as the cauliflower cooks.
  • Or add diced tomato and chopped basil with olive oil to the cauliflower for a nice side dish.

Living Lightly Tip No. 4 – How to Enjoy a Longer Summer!

Is summer already starting to go by too fast?

How we do anything is how we do everything. Are you a fast eater? Fast talker? Rushing all the time? Speeding through life in a blur?

Then try this.

Visit a park or somewhere you enjoy. Take in your surroundings through each of your senses for a richer experience. What do you see? Notice the colours. Tune into the sounds around you. Breathe in the fragrance. Notice a taste in the air? And lastly, take in a deep breathe and sense how you’re feeling. Any tightness anywhere? Let it relax, drop your shoulders. Be in the moment.

Take in a nice deep breathe again. Relax into the now. This moment.

This is a practice and you will have to remind yourself frequently. But it’s so worth it, even if you practice for a few minutes at a time.

It’s like a mini vacation! You’ll experience longer and fuller days, deeper connection with people, and greater peace of mind.

Feeling Trapped with Excess Weight?

Here are 3 common fat thinking traps:

After seven years of providing weight loss coaching, I’ve seen that there are thinking patterns which limit success from achieving a naturally slender body weight.  Here are three common fat thinking traps:

1. ALL OR NOTHING

There are no 50 shades of gray in this way of thinking! How we think about our (excess) weight can be what holds us stuck. One common pattern is “all or nothing”; either you’re on the program and following it perfectly or you’ve “fallen off the wagon”. This trap leaves no room for recognizing progress.

This pattern implies an either-or structure; either you’re on a program or you’re off it. If you are on a rigid diet program, it can be hard to follow for any length of time, as the very nature of a diet program is not sustainable.

A slip up is just that. It’s not the end, so as you catch yourself simply self-correct.

Or better yet, instead of a diet or program consider adopting a lifestyle way of eating, and with a few tweaks to lower your calories you will get you to your goal. Consider lower carbs with foods you do enjoy for a sustainable way of being, while reducing calories to achieve your desired healthy weight.

When you achieve your goal you will already have an integrated way of eating, and the transition to maintaining your enjoyable healthy lifestyle and weight will be so much easier.

2. OVER-GENERALIZING

Generalizing can be an efficient time saver. For example, we first learned to see a door, and we saw there are many types of doors. House doors, cupboard, car, garage doors and gates to name a few. When we’ve generalized all the different shapes and sizes and uses of doors, we don’t have to pause and think about each specific type of door, because we have generalized all doors and can effortlessly enter or exit at will.

But we also can generalize in a way that limits us. With this thinking pattern we can generalize in the opposite way, like when one major slip up triggers the whole weight loss goal or ourselves as an epic fail. This low quality thinking discounts all the positive actions and results that you’ve achieved to date and focuses mainly on the one slip up as a failure.

What if you switch it around and over generalize all the positive actions you take on a day to day basis? It’s a matter of where you put your focus. Keep a journal and record all the self-affirming actions you take, like making healthy meals you enjoy, parking further away and walking, and consciously choosing positive self-talk like you would with a friend. This is a great resource to shift a low mindset.

3. BLAMING

Giving away your personal power. I’ve heard this from clients: “My Mother made me go on diets since I was 10 and it’s her fault I’m overweight.” Or “My husband does all the cooking plus he brings home junk food and I can’t resist.”

Have you given away your personal power by blaming others? If you’re truly okay with your weight and are genuinely satisfied with how you are, then own that. And if not, then own that too. What do you need to do to take back your personal power? Take responsibility and like the flight attendants say, put the oxygen mask on yourself first before you assist anyone else. What one action can you take today to take back responsibility and reclaim your personal power?

An opportunity for coaching support

I’d love to hear your comments or feedback. And if you’d like to explore personal coaching, I’m presently open for just a few clients. If the time is now, let’s have a chat and discuss how I could help you achieve your personal goals. Call me 204.781.7972 or email janlaferriere@gmail.com

Summer Saucy Recipes!

It’s BBQ Time! 

This is the time of year for barbequed steaks, ribs, and burgers and I know many of you love BBQ sauce and ketchup!  But check your labels first for the hidden sugars.

Avoid Products where Sugar is one of the first three ingredients

If you’ve ever read the label on a Ketchup bottle, the label shows liquid sugar as the second ingredient!  Yikes!  One tablespoon is 20 calories and over one teaspoon of sugar.  And BBQ sauce is also very loaded with sugar.

So that you can feel good about choosing a healthier version of your favourite condiment, here are two recipes to add a healthy sauciness to your BBQs.

Homemade Ketchup

  • 15 oz tomato sauce
  • 6 oz tomato paste
  • 2 tsp apple cider vinegar
  • ½ tablespoon Dijon mustard
  • ¾ tsp garlic powder
  • 1 clove, crushed

Put all into a medium pot and simmer on low-med heat.  Stir often until well mixed.

Turn the element down to low for 20-30 minutes, stirring occasionally to prevent burning.  At 20 minutes it’s now a more liquid consistency, getting thicker to the 30 minute mark, so cook to your preference.  Let it cool and Enjoy.

Quick & Easy BBQ Sauce

  • 8 oz tomato paste
  • 1 tablespoon blackstrap molasses
  • 1 tablespoon maple syrup (or substitute the equivalence with stevia or xylitol)
  • 1 tablespoon apple cider vinegar
  • ½ tablespoon fish sauce
  • ½ tablespoon garlic powder
  • 2 teaspoon smoked paprika
  • Salt & pepper to taste

Mix together and apply to your favourite BBQ entrée

Note:  Yes, molasses has sugar in it and the recipe is small so you could try to use stevia instead, but it may not taste as good without the molasses flavour.  Have fun and Experiment!

Living Lightly Tip No.3

Set yourself up for Success with an Effortless 5% Improvement

Often when we’re wanting to make a change, we take on too much at once and set ourselves up to struggle. As an example, you’re not yet regularly exercising, but you decide that you want to join the gym and work out three times this week. Chances are that you’re not going to meet this expectation because it’s too big of a jump. Start small and go for an easy win.

To set yourself up for success, consider a small action over the next week with an easy intention or goal. What could you find yourself doing and enjoying?

It could be focusing on one healthy meal per day, or getting a pretty water bottle to hydrate more often, taking the stairs, or it could even be just dusting off your running shoes.

For example, if you want to begin exercising, a great way to start moving the body is walking.  This could be parking your car 5% further away and walking to the office. Or maybe it’s taking the stairs instead of the elevator. Or maybe it’s walking around the block once this week.

Make it a super easy no brainer 5% difference so that you hardly have to think about doing it.  And if you’re like many of us and you need to be held accountable to someone, send me an email or a text to 204.781.7972 with your intention and the date you’ll do it by. Make it easy to do. You’ve got this!

Not hydrated enough? Can’t get all those veggies in?

HERE’S HOW TO EASILY DO BOTH AT ONCE!

When I previously lost excess weight, I was tested to measure my hydration level and it claimed I was dehydrated!  It made no sense to me.

I drank 8 cups of water daily, but was still dehydrated?!  How?  They couldn’t explain it.

According to Dr. Berg in his New Body Type Guide, the majority of overweight people are severely dehydrated in their cells and waterlogged outside their cells despite drinking lots of water.

50 – 75 % of people suffer from chronic dehydration and don’t know it, partly because the symptoms are often mistaken for illness.

Do you have any of these common symptoms of dehydration?

  • Fatigue
  • Constipation
  • High blood pressure
  • Acid-alkaline imbalance
  • Digestive disorders
  • Asthma and allergies
  • Weight gain
  • Skin disorders
  • Joint pain or stiffness
  • Bladder or kidney problems
  • Premature aging

If you experience these symptoms, you could be dehydrated because you’re low in potassium.

It can take up to six months of eating lots of vegetables to replace the potassium within the cells, according to Dr. Berg.  He says you have to get it from food; taking a potassium supplement can’t correct it.  And processed foods do the reverse; they create fluid retention because of the high sodium and low potassium.

98% of people are potassium deficient, according to Dr.Greger’s Medical Nutrition Blog.

Do you have symptoms of Potassium deficiency?

  • Weakness / fatigue
  • Muscle cramps, twitching
  • Constipation
  • Irritability
  • Skin problems

The big deal about Potassium and its benefits for weight loss

  • Potassium helps lower insulin. Without enough potassium, your insulin could increase and keep you out of fat burning!
  • Potassium is also needed to hold protein in your body, in the muscles. Another key for weight loss and metabolism.
  • Did you know the best source of potassium, better than bananas, is veggies?!  The best source potassium of is plants.

Here’s the top potassium rich foods

  • Spinach 1 cup                                 840 mg potassium
  • Mushrooms, crimini – 1 cup            635
  • Swiss Chard 125 ml                        508
  • Broccoli 1 cup                                 505
  • Avocado ½ medium                        500
  • Brussel Sprouts 1 cup                    494
  • Banana 1 medium                          467
  • Kidney Beans ½ cup                      357
  • Celery 1 cup                                   344
  • Romain Lettuce 1 cup                    325
  • Kale 1 cup                                      300
  • Salmon 4 oz                                   572
  • Beef 4 oz                                        475
  • Chicken Breast 6 oz                       440

How much potassium do we need daily?

For an adult, according to Health Canada we need 4700 mg per day.  That’s salmon for lunch, chicken at supper and 5-7 bowls of salad greens a day.

But I don’t want to eat 5 to 7 bowls of salad every day!

I’ve created a green smoothie to help drink our veggies and get more potassium without eating five bowls of salad every day!

Drink your veggies to hydrate!

If you’re not used to eating much for vegetables, it can be hard to get in 5 – 7 bowls a day.  So I came up with a smoothie to make it easier – drink your veggies!  See my green smoothie recipe.

Try a challenge for the next 21 days.  Before you begin, note your energy level, moods, digestion and bowel movements, and skin condition.  Make a note of where you’re at now and compare again in 21 days.  I’d love to hear your feedback and comments.

 

RECIPE – Drink your Veggies!

A GREEN SHAKE THAT ACTUALLY DOESN’T TASTE TOO GREEN

For those of you like me, who usually can’t eat 5-7 cups of salad every day to get enough potassium to hydrate my cells, I concocted a solution.

The first one I tried absolutely bombed.  With 3 cups of greens and too much water in a blender that didn’t, it looked like murky swamp water, and not the kind we created as kids mixing different flavours at the soda fountain!  Beyond the chunky floating bits of unblended plant, it tasted even worse, like I’d imagine creepy swamp water might taste.  Yuck.  It was bad!

So I scrapped that recipe and concocted my own.  I added blueberries and a slice of beet to give it a richer color, with a mild taste I enjoy.  You could add stevia if desired.  It’s very filling and great for breakfast.  Give it a try and let me know what you think.

INGREDIENTS:

  • 1/8 avocado
  • 1/4 cup frozen blueberries
  • 1 thin slice of beet
  • Celery 5” stalk
  • 1 kale leaf, including stem
  • ¼ cup spinach
  • 2.5 sprigs parsley
  • 1 tsp chia seed
  • 1 tbspn flax seed
  • ½ scoop protein powder vanilla
  • 1/8 tsp vanilla extract
  • 2/3 cup coconut milk, unsweetened (add more if too thick)

Put all ingredients into a quality blender and mix at high speed until smooth.  Add more coconut milk if it’s too thick.  (Hint:  freezing the greens helps them blend better)  Drink your veggies!  Play with the ingredients and add or subtract to your taste.  Enjoy!  Makes 1 cup

Nutrition: 232 calories, 9.1 gm carbs, 15.8 gm protein, 12.65 gm fats, 521 gm potassium

Living Lightly Tip #2 – Celery for Sweet Dreams

Living lightly is a wonderful way to be, but not as a light sleeper when you’re trying to get a good night sleep.

Try eating celery!  Celery contains active phytochemicals called pthalides which relaxes the muscles of the arteries and reduces stress hormones.  It also contains magnesium which relaxes your nerves, so it helps improve your sleep.

For better sleep, try 4 stalks of celery as an evening or bedtime snack.

Living Lightly Tip #1 – Lighter Kitchen Clean-ups

Do Less – enjoy more!

After coaching clients with weight loss for the past 7 years, I’ve embraced a quest for living lightly lifestyle that goes beyond just losing excess pounds.

I recently discovered this little hack.

Since how we do anything is how we do everything, I look for simple ways for easier, lighter everyday living.

So this simple discovery has made a big difference!

Parchment paper for lining trays in the oven! No more scrubbing the baking trays! It’s made clean up a much easier and lighter task.

What simple ways do you embrace living lightly? I’d love to hear your tips!

Choice Points

Each decision you make about food is a choice point; are you gliding closer toward or consistently backing away from your naturally slim goal?

For example, you’ve worked a few hours and need a break.  You feel that urge to eat a carb or sweet. Do you?

You’ve brought lunch to work but a fast food out would be so much more satisfying right now.

Or you’re done dinner for the evening and about to take a break in front of the TV, but you feel that urge to nibble. More carbs?

And are you even really hungry?

I’ve noticed when I’d take a short break from work outside of lunch hour, it was to fill in the time during the break and reward myself.

Or in the evening in front of the TV it was either for comfort or a treat after a long day.

Each choice is moving away from what you want, or it moves you closer to living lighter.

So ask yourself, “Do I want the snack now?” Stop.

Or do I want to wear shorts this summer? What’s the bigger picture, your bigger why?

But summer is awhile yet. So I’ll just have this snack now. This time.

If you stop at snack now, it’s likely an old habit that you’ve got well wired in. I mean if you’re really hungry and you already feel good in shorts, no biggie.

But if you do want to lose that excess weight and the old habitual habit is firing, it’s time to update the old fat thinking. You can rewire it by gliding past the food choice towards your real goal!

When you get the food-thought, actually replace the picture of the food-thought.

Imagine instead seeing yourself in shorts with greater confidence this summer, loudly declaring with a good fist pump to the sky, “Hell Yeah!”

To make a strong slim thinking connection, practice this each time you think of the old snack urge. Cancel it by replacing it with the new slim thought! Make it a big bright fun thought!

So where’s your “hell yeah”? On the beach? With friends?

Doesn’t that feel so much lighter now? Hell yeah!

Caught in the Storm of a Craving

When Your Motivation Flat Lines

When a Craving Gets in Your Face

When You’re Tired & Frustrated and Want to Give In

Stop.  Just wait a sec.  Breathe.  You’re in the middle of a storm.  Caught in the blizzard of a craving, storming all around you. 

I’ve been in a white out and it feels bloody scary.  I am blindly moving because I can barely see anything in front of me.  I’ve lost sight of the way ahead, feeling small and trapped, terrified, like I’m in real danger of getting lost in the storm.  I feel an urgency to make it stop; I feel panic.  The struggle to get through this is all I can focus on.  Please help me get through this!  Time becomes eternity while I’m trying to hold on, to stay on the path, to make it until I can see my way again, to get through this to the other side of a safe, calm clarity.

Can you relate to being caught up trying to resist a craving?  The anxious fervent need to make it stop and go away.  Numb it.  Stuff it away.

Breathe.  Get up and walk.

In the calm after the storm, I know I’m not really going to die to the urge, to the craving, to the urgency.  But it sure feels like 24/7 hell during the inner storm, doesn’t it?

Like when I quit smoking, I was told the craving lasts 2 minutes.  Well I thought I can manage two minutes.  Breathe.  But those two minutes were so close together.  At first.  Just keep walking.

Then, in the light through the crack of a tiny moment, my inner wisdom whispers to me. 

My thinking is creating my insecure feelings.  I’m caught in the experience of feeling my insecure thinking.  Breathe. 

Repeat.  I breathe…  feeling just a sliver of calm awareness enter.  I sigh.  I keep walking.

I hear my innate wisdom tell me I’m okay.  We’re not born overeaters.  We are born naturally well, naturally slim, naturally okay. 

And we’re human.  And we think.  It’s part of the design.  And I’m still a work in progress. 

So I remember  the “I” that’s me, aware that I’ve got a rush of insecure thought blowing all about.  I step back to notice the storm and remember the storm is not me.  I am not the storm.  I think, but I am not my thoughts.  I feel, but I am not my feelings.  I am much more than I think I am.  So for now, in this moment, I remember this and breathe.  Calmer.

Even when we don’t see the sun during the winter storm, it’s still there.  Even when we don’t see the electricity that lights up our dark night, it’s still there.  Even when we don’t see our body heal a wound, it still does. 

Even when you don’t see the “I” that is you thinking insecure thoughts, you are still more than you think you are.  Even when you’re lost in a moment of an insecure thought storm, and you don’t see your beautiful soul, your wisdom, and your natural well-being, you’re still there.  Always.

If this resonates for you, and you’d like to join in this conversation, then contact me to see how we can work together.  204.781.7972  or janlaferriere@gmail.com

Avoid Becoming A Statistic

 

An estimated 33.8%, that’s one in 3 people are on a diet.

And sadly, 98% of those who diet will gain back the weight they lost within the year!

Most people know what to do as far as eating right and moving the body.  But they still struggle to get and keep a healthy weight. One could feel it’s a losing battle.  (pardon the pun)

And I agree with love your body and accept your body, but I don’t agree with passively accepting the health risks of being obese. A person is considered obese if you are 20% over your natural body weight.  Nearly 70% of adults are classified as overweight or obese!  Ouch!

But you’re not willing to settle!

If you’re reading this, you’re likely one of the 3 people either on a diet or thinking about going on a diet, and you want more.  More health, more energy, more feeling good about yourself.

So what can you do?

After working with clients for the past 5 years, I know that unless you change your mindset, you will gain the weight back. Yes, mindset is where the magic is!  It’s not enough just to lose the weight, when the true goal is to keep that excess weight off, right?!

Here’s a way to avoid becoming just another gain-the-fat-back statistic.

Draw a line in the sand and reclaim yourself.

For many of us, life got so busy and you were forgotten out of those you take care of. Now you over eat out for reward, escape, pleasure, or boredom.

It can be a rewarding journey to reclaim yourself as you begin to dream again! Discover what’s been missing, what you’ve put on hold, and reclaim yourself!  You’ll increase not only your health, but also an exciting future, and then watch your weight drop!

You decide when to end the food hangover!

You choose to reclaim yourself.  You choose to create a new story.  And with this change of mindset, you will keep the change, and ensure you avoid becoming just another fat stat.

Need a Fresh Start or a Reset?

Happy New Year!  I love this time of year! It’s a great time to reflect and set intentions for a fresh year ahead.

Asking ourselves good questions can help point our thinking in the right direction for achieving what we  do  want.  A Superb question that I heard this year is:

What did you accomplish in 2014… that  you would like to carry forward into 2015?

What are you happy to leave behind? That’s a great one to remember what you don’t want  to carry forward with you into 2015.

Here’s another one to think about:

As you look back over 2014, what would you like to have accomplished, that didn’t get
done? This is a fresh year and a great time to reset that intention.

As a weight management and personal success coach, let me know if I can be of any additional help to support you in making this a year to manifest your personal goals!

RESET TIME?

Did you over indulge during the holidays?
No worries because you can do a quick reset with Ideal Protein. Remember that once you achieve your ideal weight, keep your threshold low at about 5 pounds, to manage
slight weight gains and quickly get back on track.

GET CREATIVE!
Variety is our second basic human need, and getting creative with healthy eating is
very important to managing your ideal weight.   A great website for recipe ideas is: www.ideallyyou.org

PHASE 4 RESOURCE FOR WEIGHT MAINTENANCE:
There is a great resource that was launched this year – a cookbook for Phase 4 weight
management. It’s a beautiful hardcover Ideal Protein recipe book that contains lots of delicious and  creative ways to add variety to healthy eating!

If you could use further assistance in Phase 4, please let me know how I can be of service to support your ongoing success.

INSPIRING QUOTES
I love quotes. Here’s a few to inspire you.

“Success is neither magical or mysterious. Success is the natural consequence of consistently applying the basic fundamentals.”
— Jim Rohn

“Success in this industry is not in finding the right person, but in becoming the right person.”
— Dr. Forrest Shaklee

“Don’t wait for a light to appear at the end of the tunnel, stride down there and light the bloody thing yourself.”
— Sara Henderson

“I don’t worry about the storms, I am learning to sail my own ship.”
— Louisa May Alcott

Make 2015 an amazing year! Begin now!