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Showing posts with label practical tools. Show all posts
Showing posts with label practical tools. Show all posts
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!
♥ ✌ ♫ ∞
12.13.2013
Your Guide to Surviving the Holidays
First Halloween. Then Thanksgiving. Now we’re knee deep in the holiday season...
This is around the same time when we throw our hands up and say FUDGE IT... there’s no chance in Hello Kitty Town (<--a real place you guys) that I’m staying healthy this season. TEMPTATION ABOUND.
This is around the same time when we throw our hands up and say FUDGE IT... there’s no chance in Hello Kitty Town (<--a real place you guys) that I’m staying healthy this season. TEMPTATION ABOUND.
This of course can end in total derailment.
Bacchanalian activities that lead to poor judgement and decision making {a few Hottie Totties later and you wake up in bed with the gingerbread man, powdered sugar on your face and 5 pounds heavier. No judgement}.
Bacchanalian activities that lead to poor judgement and decision making {a few Hottie Totties later and you wake up in bed with the gingerbread man, powdered sugar on your face and 5 pounds heavier. No judgement}.
Here’s a little holiday trivia for ya: The average American gains 1-2 pounds during the holiday season... that can mean 20 extra pounds in 10 years! It
may seem nearly impossible to not stuff our faces with every delicious
looking morsel on the buffet table. But overeating leads to poor
digestion, fatigue, gas, bloating, weight gain and more.
NO THANKS.
NO THANKS.
Enter your Holiday Dinner Survival Guide.
A few simple steps to a healthy, fun and guilt-free holiday...
A few simple steps to a healthy, fun and guilt-free holiday...
Don’t go to gatherings hungry.
Wait a minute... isn’t the point to eat at these gatherings?? Yes,
but you don’t want to go so hungry that you lose control. Make sure you
eat a healthy low Glycemic Load (GL) snack beforehand, one that
contains fat+fiber+protein. Some good examples are apple slices with
almond butter, sprouted whole grain bread with nut butter, and raw
veggies with hummus.
Stay hydrated.
Dehydration can be perceived as hunger. Also, the more alcohol we drink, the more dehydrated we get - so get your water on!
Exercise portion control.
Serve
yourself tiny amounts of each dish first if you want to try many. Start
there, then work your way up. Make sure you eat, then wait (the body
takes 15-20 min to register fullness) before you go back for seconds.
That way you get to taste a variety of dishes and avoid feeling
deprived.
Make smart choices.
Pile
on the veggies and go easy on meat, starch, gravy and desserts. Bring
your own delicious veggie dish to a gathering if you think there won’t
be many - you can be that cool guest that proves a plant-based meal can
rock the tastebuds.
Proceed with caution at the dessert table.
Desserts
are high in calories and sugar, which triggers the secretion of insulin
= increase in fat storage (and a whole host of other bad things). Make
sure you eat a well balanced meal before eyeing that dessert table. Ask
to share a dessert with someone and just take a few bites. Our sweet
tooth will be satisfied with less than we think.
Be social.
Engage
in conversation rather than stuffing your face in a corner! Social
interaction and great company fill up our “primary food” and makes us
feel good and satisfied which will carry over into our appetite.
Get physical.
We
not only burn calories when we exercise, but our body continues to burn
calories hours afterwards. Honor your body and show it gratitude by
gifting yourself an hour of invigorating movement. Of course we all know
things can get crazy around the holidays too, so make it convenient!
Take the stairs when you can, walk to the store, park the car further
away, get your 20 minutes of workout at home with yoga apps or DVDs and
simple strength training equipment. Make it work.
Remember
to enjoy yourself and be safe this holiday season! The greatest gift
you can give yourself is the love and health you deserve. If you know
someone who could use some helpful tips on staying healthy this (and every) season, spread the love and forward this article to a friend!
Bonus! Have them sign up for weekly(ish) tips at www.unveiledu.com and they'll get my free guide on 10 ways to beat cravings.
Bonus! Have them sign up for weekly(ish) tips at www.unveiledu.com and they'll get my free guide on 10 ways to beat cravings.
Happy & Healthy Holidays!
10.08.2013
Preventing Breast Cancer: Your 5-Step Action Plan
1. EAT AN ANTI-INFLAMMATORY DIET!
Studies have shown that a diet
full of whole natural foods including lots of greens, veggies, fruits
and good quality fats are effective against cancer. The key players?
Your Brassicacae family, which includes kale, broccoli, collard greens,
brussel sprouts and cabbage, helps detoxify and eliminate estrogen as
well as other toxins. And don’t be afraid of the good fats, which
include olive oil, omega 3s from fish, as well as coconut oil.
2. DON’T BE A SUGAR MAMA!
With any cancer prevention,
it’s super important to manage your blood sugar balance and healthy
weight. Sugar is a major culprit in so many diseases, but sugar leads to
insulin spikes, leading to storage of body fat and stressing out your
liver! This means excess estrogen and toxins… Make sure you keep that
blood sugar in check by avoiding sugar and processed carbs, while eating
fiber rich foods, good sources of protein and quality fats.
Remember —you’re sweet enough! :)
3. SHAKE WHAT YOUR MAMA GAVE YOU
Movement and exercise is huge!
Exercise not only keeps your weight in check, but it increases your
detox ability thru sweat, keeps your blood sugar and insulin levels in
check, gets rid of excess hormones and improves sleep. And that’s just a
short list of the benefits! So find your favorite way to move your body
and do it everyday.
4. SLOW THE FAST TRAIN: DE-STRESS AND REST
In our fast-paced world, most
of us are constantly on the go-go-go. Well here’s a good reason to slow
down and rest—it prevents against cancer and so many other diseases!
Have fun and explore what de-stress and rest means to you… find
stillness with meditation and breathe work, dance to your favorite song,
take a hot Epsom bath with lavender and some green tea. There’s just
one caveat: make sure you do it regularly!
5. DETOX THE STICKY ICKIES!
I said it once and I'll say it
again: Balance is our true nature. But the barrage of toxins we face on a
daily basis (and even before we are born!) get in the way of achieving
that balance. In a recent article from the Chicago Tribune,
a study shows the rise in breast cancer among young women. Experts are
looking at environmental factors, including carcinogenic chemicals, the
use of hormonal birth control, lifestyle habits such as diet and lack of
exercise, and increased body fat as potential culprits.
So for prevention, it's super
important to make sure we are optimizing our body's detoxification
systems to give them the best chance of doing their job. Doing a safe
cleanse or detox routinely can be really helpful, and of course reducing
your exposure to toxins in every area of your life is a must.
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