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2.25.2014
9 Tips for Losing Weight AND Keeping It Off For Good!
“How the heck do I lose weight and keep it off for good??”
Ima be real with you right now. The answer is not in a pill you can pop. Nor is it found in some injection or restrictive dieting program. You won’t find it in a magical shake or supplement either.
There are no quick fixes when it comes to sustainable weight loss.
The sad thing is that we are trained for quick fixes. We are a nation of learned pill-popping, fast-food eating, instant messaging, microwave-using, TiVo-ing people.
That’s not our fault - it’s the world and reality we live in.
The problem is that real lasting change of any kind is never found in a quick fix. We know this intuitively but our brain asks for the quickie version because it was taught to do that. Let’s paint a picture of how this process works, shall we?
There you are in your home watching episodes of The Wonder Years (<-- it’s back y’all!) and all of a sudden a huge fire is ablaze in your kitchen! Um, major panic, right? So let’s say you’re able to catch it in time where it does minimal damage. Phew. Ok. Everything’s fine until... GAH! ANOTHER FIRE! Put out the fire! Then another starts. Put it out. And over and over again.
What would you do in this scenario?
You’d find what the heck is causing the fire to begin with and address that issue, wouldn’t you?
Our bodies work the same way. All symptoms are caused by some underlying issue. You can address the symptom but it will either come back or manifest as some other symptom if the underlying issue is not addressed. This is applies to any health issue. It also applies to resistant weight loss.
The answer to losing weight AND keeping it off for good is this:
Find and address the root cause of your weight problem, identify your ideal body weight and implement a lifestyle upgrade that’s right for you.
Whether you’ve been struggling with resistant weight loss your whole life, or it’s something new to you, there are simple things you can start doing right now. Here are 9 to get you started:
Eat real food.
Ditch the chemicals, pesticides, additives, trans fats, preservatives, chemical sweeteners and sugar. Pile on the veggies, good fats and clean protein.
Eat the right foods for your unique body.
Consuming food you’re allergic or sensitive to will lead to inflammation among other problems. Doing a version of the elimination diet like my Unveil A N.E.W. You detox is a great way to find out which foods are causing you problems.
Eat mindfully.
Eating too fast, in a stressed or emotional state, on-the-go, or absentmindedly will lead to poor digestion and assimilation of nutrients. Eat slow, chew well and be present during your meal.
Portion control.
By slowing down, eating real whole foods and chewing well, you will naturally find the right portions for your body (which is usually less than we think!) Also avoid eating in an emotional state since digestion is not optimal and you’re more likely to overeat.
Clean up your environment.
Toxins from the environment, such as bpa, pesticides and dioxins, can cause inflammation and strain your liver - one of your major detox organs!
Sleep well.
Poor sleep leads to increased stress, fatigue and hormone imbalance - all of which lead to weight gain.
Move your bod.
Seriously... in any way you can! Find movement that you LOVE and make it a part of your life. I don’t care if it’s yoga, pilates, barre, dance (<-- my personal favorite), Crossfit, rock climbing, ice skating, whatever - make it fun and sweat! Our bodies are meant to move - daily exercise and movement help to prevent disease & weight gain as well as regulate your hormones and detox capabilities.
Address the stress.
Stress leads to increased cortisol production and a slower metabolism, not to mention causes cravings. You may not be able to control outside stressors, but you can control how you react to them. Find ways to cope and adapt that work for you in a healthy way.
Self love and acceptance.
Often times, we’re so focused on losing the weight and being dissatisfied with our bodies that we forget how beautiful and precious they are. The best thing we can do for ourselves is love the body we are in at every moment of our life.
If you feel that you are doing everything right and still not seeing the results you want, you could be dealing with a bigger issue such as weight gain from medication or a hormone imbalance (i.e. adrenal fatigue, insulin resistance, estrogen dominance, thyroid issues, etc). In this case, it’s time to get support from experts and put on your detective hat!
The good news is finding balance using all the tips above will help with these issues too.
2.10.2014
Do these 6 things if you want to make big (& lasting) changes in your life!
Let’s be real.
How many times have you declared to yourself (possibly shouting from your cubicle <--I’ve been there): “I’M READY! This is my moment/month/year of transformation!!” ...only to fall back into the very same patterns that you’ve been trying so hard to overcome?
Whether it’s a daily intention, a New Year resolution or a life goal, there will always be obstacles and resistance in the way of real, lasting change. Often times these challenges can have you feeling discouraged, hopeless, tired and... well... sh*tty. When this happens, remember that you are still in control of your life and that we all need tools and support to help us along the way.
Here are 6 things you can do to make real lasting change in your life:
1. Make like Barbara Walters and ask the hard questions
Is fitting into those skinny jeans going to alter your universe?
What will quitting smoking/sugar/your job really do for you?
In order to make changes that last, you first need to ask what it is that you truly want... and then ask why you want it. Dig deep. You want to find the “why” that gets your heart beating and soul talking - you’ll know it when you feel it. The “why” has to be big enough to carry you through challenges and pitfalls. Once you have your “why,” check in on your goals to see if they align.
Next is to identify any triggers and patterns, and notice the emotions attached to them. For example, you may notice that you feel lonely or a lack of love right before you crave that pint of rocky road icecream. Perhaps you’re not feeling the love in your relationship, causing you to crave sweetness in other areas of your life. In this case, a goal of quitting sugar won’t last unless you find the love in your life.
2. Come clean
What is the story going through your head each day? Write down all the ways you see yourself failing and why. While positive thinking is all well and good, we need to acknowledge our self doubts and weaknesses so that they can be addressed in a healthy way. Come clean and let it all out. Be radically honest with yourself. Do this without judgement - be compassionately curious here. We tell ourselves stories all the time and when you see it on paper, it’s easier to see patterns and question the validity and truth behind them.
Ask yourself, what if the opposite were true?
3. Go small or go bust
It’s awesome to have huge aspirations, but often times our resolutions and goals can be so big and elusive that they become difficult to attain. Take your big intentions and break them down into bite size actionable steps. For example, going from the Standard American Diet (SAD) to raw vegan overnight is like jumping over a valley from one cliff to another in one leap - it’s risky but possible if you have, say, a paraglide and months of training. Not recommended for everyone.
Instead, traversing thru the valley one step at a time will ensure that you not only get to the other side more safely, but the journey will be highly educational and rewarding.
Ask yourself what is one small action you can take every day that fits within the bigger picture? Every step counts!
4. Have a clear vision for yourself
What are you working toward? What does it look and feel like? This is where a vision board can be really helpful - find images and words that fit with how you visualize yourself once you’ve already made the changes. Keep it somewhere that you’ll see every day. When we get really clear on how we want to look and feel, we start to internalize it and act the way our future selves would. This means acting as if you’ve already created lasting change and making decisions from that place, rather than the old version of yourself.
5. Ritualize and systematize
Rituals and systems are key in creating lasting changes. Schedule in your action steps throughout the day. Make reasonable deadlines for yourself. Join a movement, challenge, community, or program that will provide structure and motivation. Enlist a partner in crime to hold you accountable. And most importantly, ditch what no longer serves you - naysayers, clutter, energy draining people and activities.
What needs to be in place to set you up for success?
6. Be kind and unwind
Keeping abreast of our daily action steps and goals can get a little overwhelming at times *total understatement*. Be kind to yourself in this process and carve out time to replenish. It’s just as constructive to take an hour for that candlelit lavender epsom salt bath as it is researching for that job interview. Don’t underestimate the basics in your self care! Balance is required.
There’s always the possibility of falling off the wagon and getting down on yourself. Be forgiving and make sure not to get too attached to results or outcome. Pick yourself up and get back into the game of life. It’s your unique journey, so appreciate every single moment and savor the victories.
It's your turn to share... which one of these steps is one that you've struggled with before and what action are you going to take to make real lasting change in your life? Put it in the comments below!
1.30.2014
My Top Secret To Staying Healthy + Somethin' New!
Are those resolutions starting to suck?
Has
Polar Vortex 2.0 got you feeling down in the arctic dumps, making you
want to cuddle up in your leopard print snuggie (actually exists... and i
want one) and sip on a heated box of tomato soup from 2 winters ago
because it’s too damn cold to go out and do groceries? I can hear the
collective grumbling...
While
staying on top of our health game can be challenging all year round,
the winter time has a way of making it seem impossible. The holidays
have come and gone, and most likely left us overstuffed, exhausted and
with really dry skin. With a trail of fruit cake, gingerbread cookies
and hot toddies behind us, we attempt to salvage what’s left of our
health by declaring our intentions for the rest of the year... the year
of transformation, of course.
That is, until Valentine’s Day rolls around and we conveniently forget our 5x/week gym commitment or the fact that the nutella graham cracker cheesecake we’ve been eating every afternoon is not actually #paleo #dairyfree or #glutenfree (denial is an ugly thing).
That is, until Valentine’s Day rolls around and we conveniently forget our 5x/week gym commitment or the fact that the nutella graham cracker cheesecake we’ve been eating every afternoon is not actually #paleo #dairyfree or #glutenfree (denial is an ugly thing).
So how the heck does one stay healthy all year round?
After many moons of self reflection and experience working with my clients, I have distilled all of the wisdom down into one bite size morsel. You ready for it?
After many moons of self reflection and experience working with my clients, I have distilled all of the wisdom down into one bite size morsel. You ready for it?
My top secret to staying healthy is...
Be tremendously kind & loving to yourself.
That’s it folks. The big ole secret that’s been keeping me going on a super space jam kinda health kick for years.
Don’t roll your eyes... I saw that.
It’s far too easy to dismiss this simple, and yet profound, statement.
Here’s why it works:
When you are tremendously kind and loving to yourself...
You are your biggest cheerleader.
You allow yourself to fall and make mistakes, then dust yourself off and try again.
You’re committed to yourself till the end.
You’ll give everything your best shot.
You want to take care of your magnificent mind, body and soul.
You’ll eat the foods that nourish and energize you.
You’ll do whatever it takes to grow and get happy.
You won’t sacrifice your health or well being for temporary fixes or destructive behaviors.
You’ll do the work.
Whether or not healthy eating is a resolution of yours, it’s an important piece in making lasting change. Why? Because when you feel good, have energy and mental clarity, and eat the right foods for your body, you’re more likely to stay motivated and invested in yourself. Staying positive is a huge factor in achieving goals and considering 95% of serotonin is manufactured in the gut, you want to make sure you’re keeping that area in tip top shape!
One of my favorite ways of doing all that is a seasonal detox.
A detox for me is more than adding juices or eliminating certain foods.
It’s a chance to show up for myself in a BIG LOVE kinda way - to give
my body a well deserved break and reset with the seasons.
Today I’m super excited to share a my new winter detox program:
This is a Do-It-Yourself Digital Detox....
That means YOU get to choose your start date.
Anytime. Anywhere. At your fingertips.
This detox is for you if...
✓ You're done with resolutions that get tossed by Valentine’s day and make you feel guilty.
✓ You're over the diets and programs that haven’t given you the results you were looking for and you need a program that works for your busy schedule.
✓ You're looking to uncover hidden food sensitivities and allergies that are contributing to resistant weight loss and stubborn health issues.
✓ You're tired of craving unhealthy foods that are sabotaging your weight-loss efforts and making those resolutions seem frickin' impossible.
✓ You want more energy and less trips to the coffee machine or the vending machine at 4pm.
✓ You're ready to actually feel the way you deserve to feel.
With this DIY digital detox, you're getting:
- A complete detox guide book
- Winter season recipe book
- Suggested meal plan and shopping list
- Daily email support from me
- AND a *new* success kit to help you achieve your New Year goals (so many tools you can use for a lifetime up in there...priceless)
And because I want you to have the best detox experience ever, you'll also get a free 30 min. post-detox breakthrough session
with me where I'll coach you on any questions or challenges you may be
having to ensure your transition is a healthy one. I'm here to support
you!
This DIY detox is only available thru Feb. 21, so be sure to check it out before it goes *poof*.
To your health & some seriously big self love!
♥ ✌ ♫ ∞
12.27.2013
The Truth About Dairy: Everything You've Always & Never Wanted To Know
When I was a wee little one, I remember I couldn’t wait to get home from school, catch some Zoobilee Zoo action and satisfy my addiction to Chips Ahoy cookies and a big fat glass of whole milk (with the cookies mashed into a milky chocolate chipy soup, of course). This is around the same time when celebrities started walking around with milk mustaches and the National Dairy Council made sure that every parent in America knew that they were practically committing child abuse if they didn’t feed their offspring the stuff. Talk about pressure.
Interestingly enough... this is also around the same time when I was diagnosed with asthma. And allergies. And then came the acne. And when I was a little older, the bad pms. And acid reflux. And that gross cough that never seemed to go away. And.... sigh. You get the picture.
Something was not right. And it took me YEARS to piece it all together.
The biggest culprit... Dairy.
The Chips Ahoy didn’t do a body good either. Cleaning up my diet and focusing on real whole foods was nothing short of a Christmas miracle for my body... but I’m telling you friends, my life changed when I cut out the white stuff. All those ailments GONE! {Ok, so I still get some acne when I'm out of balance. I am human after all.}
Today, I am 97% dairy free - exceptions include occasionally using grassfed ghee, really good quality organic whey protein and raw goat cheese as a treat (I'm no purist!). But tell me why no one in my string of doctors, nurses, specialists, childhood mentors (I'm looking at you, Mr. Rogers) ever suggested anything about the possibility of dairy being a problem for me?
It’s either because they couldn’t imagine the darling of the food world being bad for anyone OR they feared the Agent Smiths of the NDC would come after them (with good reason...I've heard stories).
If you haven’t noticed, dairy tends to spark some controversy. Some claim that pasteurized, low-fat dairy is healthy, while others say that raw, full-fat dairy is a health food. Some, however, insist on no dairy at all.
If you’re trying to deciding whether or not dairy is right for you, here are the facts you need to know:
You don't have to eat dairy to make sure your diet is complete.
Here are the pros and cons when it comes to dairy and your health...
Bone Health
Pro
- milk and other dairy products are high in calcium, magnesium, phosphorus, potassium, protein and vitamin D, which are essential for bone health
Con
- high levels of retinol (vitamin A) can weaken bones
- dairy is not the best or only source of calcium or potassium
Calcium-rich foods include dark green, leafy veggies (spinach, kale, bok choy, collards, mustard greens, broccoli); almonds; beans (edamame, kidney beans); sardines; and canned salmon, particularly with the bones mashed into the meat.
For potassium, great options are coconut water, bananas, avocados, potatoes, tomatoes, oranges, kiwis, papayas and mangoes.
Vitamin D
Pro
- processed dairy in the US is fortified with 100 IU vitamin D per glass
Con
- processed US milk is fortified with vitamin D2, a form that the body does not utilize as well as D3
- dairy alone is not enough to meet daily vitamin D requirements
- dairy is not the best or only source of vitamin D
A 3.5 oz serving of wild salmon contains 360 IU vitamin D; canned tuna and sardines are also good food sources; supplements are great sources as well but the best is exposure to the beautiful SUN of course :)
Chronic Disease
Pro
- dairy is high in protein and is therefore very satiating, which may help those trying to control their appetite for weight loss
- yogurt and kefir are excellent sources of “good” bacteria that have been shown to promote a healthy gut
Con
- consuming animal protein and dairy may promote prostate and ovarian cancer
- reducing animal products can reverse other chronic diseases like heart disease and diabetes
- increasing research finding that milk in western countries like US are higher in natural growth hormone due to the earlier timeframe in which lactating cows are milked
- dairy found to spike insulin levels due to sugar content, cottage cheese demonstrating the worst spikes
- 30 to 50 million American adults are lactose intolerant (that we know of); 95% of Asians, up to 80% of African Americans, Hispanics, and Ashkenazi Jews, and nearly 100% of American Indians are lactose intolerant. Continued consumption of lactose in those who are intolerant and have symptoms of diarrhea or loose stools may suffer vitamin and mineral deficiencies or other long term health implications.
- There are many more people that have a food sensitivity to dairy due to other health issues such as leaky gut, autoimmune disorders, etc. causing dairy to wreak havoc in their systems as well
Joseph Keon, nutritionist and author of Whitewash: The Disturbing Truth About Cow's Milk and Your Health has said this about dairy:
"I believe that for optimal health and maximum reduction of risk for chronic illness, all dairy should be eliminated from the diet... Some of the conditions I have seen improved or resolved with the elimination of all dairy (are) stomach cramps, bloating, intestinal gas, diarrhea, joint pain, migraine headaches, runny nose, chronic congestion, excess weight and menstrual cramps. I've also seen extensive eczema resolved in two weeks after elimination of all dairy."
Ok... so now what the heck do I do with all that information??
If you suspect you have a problem with dairy, try a 2 week elimination of all dairy products and see if any symptoms go away or you start feeling better overall. It’s only 2 weeks of your life and sooo worth it.
If you feel better in any way - give D the boot.
If you are apart of the small population that can consume dairy with no problem and opt to drink it, please also consider the following (cuz I keep it real up in here):
Milk is a meal - it’s meant to make a newborn calf grow rapidly in only a few weeks, people. Think about it. Take it easy on the portions.
Dairy is the leading source of our dietary estrogen intake, since we milk cows through late-stage pregnancy when hormone levels are highest. Hello PMS symptoms and estrogen dominance - a growing phenomenon among women of all ages! Not good stuff.
Consider the treatment of animals - Some small farmers treat their cows humanely and allow a more natural relationship between mother cow and calf while still being able to collect milk for human consumption. However, large industrial milk factories often subject their cows to filthy living conditions. Animal mistreatment at factory farms is well documented. Some also question the ethics of impregnating a cow for milk production and taking away her calf shortly after birth (often for slaughter to sell veal) in order to maximize economic profits.
Sustainability: Healthy Planet, Healthy People - Animal agriculture is a major contributor to global warming and the pollution of our water and air. In addition, vast amounts of land, water and fuel are used for cattle feed, grazing and processing. By researching companies, buying from small, local farms and choosing your suppliers carefully, you can help support the farms that are producing dairy more responsibly.
SOURCES (FOR ALL YOU RESEARCHERS I LOVE :)
- FAQ – Dairy. The Weston A. Price Foundation.
- The New Four Food Groups. Physicians Committee for Responsible Medicine. Available at: http://www.pcrm.org/health/veginfo/vsk/4foodgroups.pdf.
- 4 Release No. 0059.10. United States Department of Agriculture. February 10, 2010.
- The Dangers of Raw Milk: Unpasteurized Milk Can Pose a Serious Health Risk US Food and Drug Administration. May 5, 2011.
- Why Does Organic Milk Last So Much Longer Than Regular Milk? Scientific American. June 6, 2008.
- Calcium and Milk – Wha’s Best for Your Bones and Health? The Nutrition Source. Harvard School of Public Health. Available at: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-full-story/index.html.
- Dhiman, T. R., G. R. Anand, et al. Conjugated Linoleic Acid Content of Milk from Cows Fed Different Diets. 1999. J Dairy Sci 82(10): 2146-56. Available at: http://www.journalofdairyscience.org/article/S0022-0302%2899%2975458-5/abstract.
- Vitamin D and Chronic Disease – Your Nutrition Questions Answered. The Nutrition Source. Harvard School of Public Health. Available at: http://www.hsph.harvard.edu/nutritionsource/questions/vitamin-d-and-chronic-disease/
- Lactose Intolerance: Information for Health Care Providers. National Institutes of Health. January 2006. Available at: http://www.nichd.nih.gov/publications/pubs/upload/NICHD_MM_Lactose_FS.pdf.
- Mitigating the Greenhouse Gas Balance of Ruminant Production Systems Through Carbon Sequestration in Grasslands. Food and Agriculture Organization. Vol 11-2010; p 121.
- Greenhouse Gas Emissions from the Dairy Sector: A Life Cycle Assessment. Food and Agriculture Organization of the United Nations. 2010.
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