I recently listened to an online summit about weight loss with videos from several “experts”. One said “To stop emotional eating, you just have to control your thoughts and keep them positive”.
I’d have liked to have asked, “How’s that working for you?” In other words, if you can control your thoughts, tell me what you’ll be thinking about in 10 minutes from now?
I love that I now know we don’t have to control our thinking! The nature of thought, especially with us having about 70,000 thoughts a day, is that on its own a new thought will arise. We don’t have to work at controlling our thoughts!
I love that it’s subtractive and there’s actually less that we have to do!
How often do you judge yourself by comparing your current goals with your past success or failures?
How many times have your past experiences stopped you from having what you really want?
It seems logical to make comparisons with your past, but is it moving you closer to or away from your goal?
I came to the realization that I used to do this all the time. For example, when I’d set a goal to lose weight I’d automatically find myself thinking back to my previous attempts at losing weight; comparing the current option with my previous attempts.
Comparisons like – if I have to keep a food journal and eat salads I’ll get bored because that happened before, so that means it won’t work for me now either.
Or worse if our thinking drops into futility and hopelessness like, “Who am I kidding. Nothing worked before. I’ll never lose weight.”
But it’s not true!
Here’s the thing. The past is thought.
Try to touch it. You can’t; it’s thought.
It no longer exits.
It’s now a memory – made of thought.
The good news is that because the past is thought, it knows nothing about your future.
Read that again. The past knows nothing about your future.
Your results in the past does not predict your future.
You are not the same person you were before. You have new cells, new experiences, and new strengths. You are more than your thoughts.
The only thing stopping you from achieving your goal weight?
Could it be this simple?
But don’t believe me. Check it out for yourself.
Are you telling yourself the same story? Is your mind trying to take you out, with thoughts like, “it’s too hard, or I can’t do this, or it’s not fair, or what’s the use?”
It might be so familiar that you’re not even aware you’re doing this. In the past I was so focused on positive thinking, that my old negative thoughts gathered quietly like dust behind curtains in an old theatre.
It’s still just thought.
Now it no longer matters what my thoughts are, because I know I have 70,000 thoughts a day, and my memories, my thoughts know nothing about my future.
I mean how could my little ticker tape of daily thought know anything about the real me? Of what I’m capable of?
And the same goes for you.
Your thoughts know nothing about who you really are. You are much more than your thoughts. And your thoughts know nothing about your future, except when you are believing they do.
Try an experiment and see for yourself.
For 10 days, pretend that your limiting thoughts about who you really are is not true. Pretend that you’re limiting thoughts are not real (they aren’t) and that they don’t mean anything about what is possible for your future.
Now who will you be, what will you do if you didn’t believe your limiting thoughts?
“When I believed my thoughts, I suffered, but when I didn’t believe them, I didn’t suffer, and that is true for every human being. Freedom is as simple as that.” Byron Katie
A Favourite Recipe: Cauliflower Crust Low Carb Pizza
Even my sons love this recipe! It’s sure to be family favourite and it’s healthy!
- 1 Egg
- 1/4 C Egg Whites
- ½ C Cooked Riced Cauliflower (or mash it and drain the water)
- Pinch of Garlic powder
- Pinch of Onion powder
- Pinch of each: oregano, cayenne pepper, sea salt, pepper
- 1/4 C No Carb Marinara or Alfredo Sauce
- 1 oz Low fat/soy mozzarella
- 6 oz COOKED Chicken
- 1/4 c Mushroom
Put skillet on stovetop and heat on medium. Add 1/2 tsp oil. Whisk together egg & egg whites until frothy. Add seasonings of choice into egg mixture, add cauliflower & pour into heated pan. Cover and let cook for approx 3.5 minutes. Flip out on to plate, return to skillet and cover to cook other side for approx 1.5 minutes. This is your crust.
Flip crust on to pizza pan, add toppings of choice, put under broiler until cheese is melted & toppings are cooked – approx 5 minutes. Enjoy!
Do you get cravings or an urge to snack like when sitting and watching TV?
When an urge to overeat takes over like a moth to light, here’s what you can do to circumvent the unwanted indulgence.
A strategy I’d heard years ago was that an urge lasts 2 minutes.
I can easily manage two minutes I thought, and it worked! I quit smoking years ago and it also keeps the urges at bay.
When giving into an urge or craving is a well practiced habit, you want to interrupt the unwanted habit by moving your body and changing your state of mind by doing something different.
I knew I could easily go do something simple for 2 minutes until the urge passed, like get up and go brush my teeth. Or have a glass of water. Or do a few sit-ups.
Practice interrupting your cravings and rewire your brain with a better behaviour.
So which action will you choose to manage your next craving or urge?
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
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.
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.
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.
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 firstname.lastname@example.org
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!
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?
- 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
- 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.
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.
- 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 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.
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!
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!
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.