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!

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

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!