Food and Nutrition

5 Simple Steps to Weight Loss!

Posted by on Nov 4, 2016 in Body image, Featured, Food and Nutrition, Health Tips | 0 comments

5 Simple Steps to Weight Loss!

Fall is one of my favorite seasons. There is something about the air that I love to breathe. Fall is a great time of year to create positive and healthy changes and set some goals before the holiday season approaches. Yes you read that right. Use this time of year to decide how you want 2017 to go. Now don’t go into a panic New Year’s is still a few months away, but how great would you feel if you established your game plan now.

Are you feeling stuck? Perhaps you indulged a little more then you wanted to this summer season and are feeling guilty. Maybe you can’t seem to take off those stubborn 10 lbs or its possible you find yourself feeling frustrated because you can’t seem to stick with a weight loss plan that has lasting results.

Don’t panic! Here are some simple steps to help you get started:

Set a Goal

Get clear on what you want to achieve. Think about how you want to feel and be specific. Declaring that you want to lose weight is not specific enough. Perhaps you want to feel better about your body or fit into a pair of jeans better. The more specific you are, the better. Once your intention is clear write it down and post it somewhere you will see it everyday. For example: “By the end of December I want to feel more physically fit and be able to fit into my size 8 jeans”

Take Positive Action

What are you going to do to achieve your goal? Now you’ll want to create a positive action step in achieving this goal. If you want to feel more physically fit, then it would make sense to take action in the form of movement. For example: “Starting on Nov. 9th I will perform cardio activity 4 times per week for at least 30 minutes and practice yoga 2 times per week” Make sure you make your goal achievable for you! What is realistic for you?

Get Rid Of The Excuse

We all have excuses. The most common ones being, I don’t have time, it’s never going to work so why bother. I am too fat anyway. It’s really hard for me to lose weight. The list goes on and on. I encourage you to think of all your most common excuses. Write them down and make a list. Then call yourself out on them. Excuses are just our own way of self-sabotage and they hold us back. If we keep using excuses to hold us back we will continue to stay stuck.

Use An Accountability Partner

Share your intentions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more or take up yoga, have a friend call you two or three times a week to check on you or invite them to join you. If you don’t have anyone who you feel comfortable in this role then reach out to me to set up a FREE Break Through Session. I am a great accountability tool.

Reward Yourself

Set up a reward system for yourself (and your accountability partner). Once you have achieved your goal for the week, schedule a massage or go out for a healthy & delicious meal that someone else has prepared. Once you hit a big milestone, like fitting in to those jeans; perhaps your reward is even bigger. What makes you feel good?

So there you have it. 5 Simple Steps to creating a healthy weight loss plan that works…I promise. The most important thing to remember is your intention. What do you want to achieve? How bad do you want it?

 

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How To Stay Committed To Your Health

Posted by on May 11, 2014 in Food and Nutrition, Health Tips | 0 comments

How To Stay Committed To Your Health

True kindness has no calories. True kindness is deciding right now that you deserve to respect and honor yourself — here, today, no matter what.  When you make your food choices with that sort of kindness, your whole life becomes a feast.”- Geenen Roth

We all know the basic rules to being healthy and losing weight. Eat less, exercise more and incorporate more whole foods into out diet (or at least that is the simple way to look at it).  So why is that the weight loss industry is a billion dollar business? Companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body.

The ironic thing is that most diets set us up for failure from the beginning. Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. America’s population has reached its highest weight in history. The World Health Organization estimates that nearly two-thirds of all American adults are overweight and 34% of Americans are clinically obese.

Why? What Has Happened Here?

Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone? Diets don’t work because they are extreme solutions. Diets don’t work because they are too restrictive.

People who fail on diet plans are not flawed or weak.

Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body. Most people are disconnected from why they gain weight and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances.

So What Can We Do About This?

Get Rid of the Excuses

We all have excuses. The most common ones being, I don’t have time, it’s never going to work so why bother. I am too fat anyway. It’s really hard for me to lose weight. I don’t have any willpower. The list goes on and on. I encourage you to think of all your most common excuses. Write them down and make a list. Then call yourself out on them. Excuses are just our own way of self-sabotage and they hold us back. If we keep using excuses to hold us back we will continue to stay stuck.

Think About Your Why

Ask yourself what it is that you want to change and WHY? Losing weight is not specific enough. Perhaps it’s that you want to feel better about your body or feel sexier in your skin. Maybe you want to fit into your clothes better or get into better physical shape. The more specific you are, the better. Once your intention is clear and you know what your WHY is, write it down and post it somewhere you will see everyday. For example: “I want to feel sexier in my skin and be more confident about my body.”

Love Yourself

Get rid of the negative self-talk. Are you a perfectionist, always saying “I am not good enough”? Having a negative opinion about ourselves can have a huge impact on who we are and what we do. Before we can attempt to change our negative habits we need to love and accept ourselves just as we are, flaws and all. How can you choose to love yourself today?

Be Positive

Positive thoughts lead to positive actions. Ask yourself how do I WANT to feel? If you want to feel good then think good thoughts. When you put positive thoughts into the universe and follow through with positive actions you will see positive results. Begin each day with a loving positive thought about yourself and your life! “I accept myself and create peace in my mind and heart.”

Practice Patience

Any lifestyle change you make to accomplish your goals will take time. In order to make positive changes that last a lifetime we must do it slowly. This requires patience.Everyone loses weight at different rates. If we give up or lose motivation we will never achieve our goals. It takes hard work and discipline, but it also takes time. Life is long, what’s the rush?

There is no Such Thing as Failure

We all think that if we don’t lose weight or enough weight or even stick with our diet long enough that we are a failure. Failure is just an opportunity for growth. With every mistake comes a chance to learn. If you are struggling or having a hard time or find yourself giving up, return to your WHY and ask yourself if  the risk is worth the reward. Is what your doing worth a little hard work, determination and letting go? Aren’t you worth it?

Unfortunately there is no such thing as a quick fix; you already have everything you need to know. With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health.

Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the time you spend thinking about diets, food, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. What are you going to do with all that extra time? Write to me and let me know!

 

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My Five Favorite Foods For Spring

Posted by on Apr 3, 2014 in Food and Nutrition, Health Tips | 0 comments

My Five Favorite Foods For Spring

I can’t believe another month has passed and April is here!  I don’t know about you, but I am ready for Spring!  After this cold and dreary winter Spring can’t get here fast enough.  As I mentioned last month now is a great time to cleanse our bodies, minds and spirits.  Think greens, raw fruits and vegetables and minimal processed foods.

For this month’s Blog I have decided to keep it simple and focus on the food.  Here are my Five Favorite Foods to incorporate into your diet for Spring and Why…

Asparagus

There are two main colors of asparagus – white and green. White asparagus is not a separate variety; it is white because it is grown completely underground so that no chlorophyll develops. Green asparagus, which is either purely green or has green stalks with purple tinged leaves is sold in a range of sizes from very thin pencil asparagus to thick and juicy jumbo size. From a nutritional standpoint asparagus has a lot to offer. It is a good source of vitamin C, thiamin and riboflavin and an excellent source of folate. It also provides protein and fiber. Perhaps most importantly asparagus is high in cancer fighting antioxidants. Try them grilled or roasted.

Peas

Peas are an excellent source of Vitamin K, folic acid, and Vitamin B6, important for combating osteoporosis and atherosclerosis by reducing the buildup of homocysteine molecules. Peas are a good source of other B Vitamins as well, such as thiamin (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3). These help regulate lipid, carbohydrate and protein levels. Peas contain a fair amount of Vitamin C, which is our body’s main antioxidant protection against viruses and diseases, and perhaps even some cancers.  When Spring peas are fresh I like to throw them in my salad for extra crunch and sweetness.

Spinach

Spring is the best time of year to eat spinach, a crop that loves warm days and cold, nearly frosty nights, which bring out its natural sugars. In addition to being a great source of vitamin C and folate, two nutrients that strengthen your immune system and ward off allergies, spinach is also rich in a compound called betaine, which has been found to boost exercise performance. And if you think only carrots can keep your eyesight healthy, think again. Spinach contains lutein and zeaxanthin, two phytochemicals that may help prevent age-related macular degeneration, one of the leading causes of blindness.

Sprouts

Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars. In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients. Recent research by the American Cancer Society has backed what holistic nutrition has known for years: that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.

Radishes

Radishes are extremely nutritious! As members of the cruciferous family of vegetables; radishes help our bodies fight cancer and aging. Along with anti-oxidants, radishes contain nearly a third of your daily recommended amount of vitamin C. They are low in fat and calories, and contain small amounts of fiber, iron and even calcium. Don’t forget about the leaves! Radish leaves contain more vitamin C, calcium and protein than radishes themselves. Toss the leaves into a pesto, stir-fry, or your next smoothie.

So there you have it, my five favorite foods for spring. When we eat foods that are local, fresh and in season, we help our bodies achieve balance. We help reduce our cravings and strengthen our immune systems. We help nourish the body with what it really wants and needs. Eating foods that are in season helps us get closer to achieving that optimum state of wellness and after all, isn’t that what we all want to achieve?

 

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How To Create A Healthy Weight Loss Plan… That Works!

Posted by on Sep 26, 2013 in Food and Nutrition, Health Tips | 1 comment

How To Create A Healthy Weight Loss Plan… That Works!

Fall is my favorite season. There is something about the air that I love to breathe. I love being outside this time of year. The weather is perfect (at least so far…in NY). I love that I don’t need a jacket and the sun makes me feel warm without making me sweat. Of course, with every season comes change. A change in nature, a change in our bodies, a change in our eating habits and usually a change in our routines.

Fall is a great time of year for you to take a look at your intentions for the year. Yes you read that right. Use this time of year to decide how you want 2014 to go. Now don’t go into a panic New Year’s is still a few months away, but how great would you feel if you established your game plan now?

Are you feeling stuck? Perhaps you indulged a little more then you wanted to this summer season and are feeling guilty. Maybe you can’t seem to take off those stubborn 10 lbs or its possible you find yourself feeling frustrated because you can’t seem to stick with a weight loss plan that has lasting results.

Don’t worry! Here are some simple steps to help you get started:

Set A Goal

Get clear on what you want to achieve. Think about how you want to feel and be specific. Declaring that you want to lose weight is not specific enough. Perhaps you want to feel better about your body or fit into a pair of jeans better. The more specific you are, the better. Once your intention is clear write it down and post it somewhere you will see it everyday. For example: “By the end of December I want to feel more physically fit and be able to fit into my size 8 jeans”

Take Positive Action

What are you going to do to achieve your goal? Now you’ll want to create a positive action step in achieving this goal. If you want to feel more physically fit, then it would make sense to take action in the form of movement. For example: “Starting on Sept. 9th I will perform cardio activity 4 times per week for at least 30 minutes and practice yoga 2 times per week” (Obviously you’ll want to pick a form of movement you enjoy!)

Get Rid Of The Excuses

We all have excuses. The most common ones being, I don’t have time, it’s never going to work so why bother. I am too fat anyway. It’s really hard for me to lose weight. The list goes on and on. I encourage you to think of all your most common excuses. Write them down and make a list. Then call yourself out on them. Excuses are just our own way of self-sabotage and they hold us back. If we keep using excuses to hold us back we will continue to stay stuck.

Use An Accountability Partner

Share your intentions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more or take up yoga, have a friend call you two or three times a week to check on you or invite them to join you. If you don’t have anyone who you feel comfortable in this role then reach out to me to set up a FREE Break Through Session. I am a great accountability tool.

Reward Yourself

Set up a reward system for yourself (and your accountability partner). Once you have achieved your goal for the week, schedule a massage or go out for a healthy & delicious meal that someone else has prepared. Once you hit a big milestone, like fitting in to those jeans; perhaps your reward is even bigger. What makes you feel good?

So there you have it. 5 Simple Steps to creating a healthy weight loss plan that works…I promise. These are some the tools I teach my clients. If you are interested in learning more about how I can help you transition out of summer and into fall then contact me here.

weight loss inspiration

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How To Lose Weight This Summer

Posted by on Jun 26, 2013 in Featured, Food and Nutrition, Health Tips | 2 comments

How To Lose Weight This Summer

Just because summer has arrived that doesn’t mean we need to abandon our health goals! Summer is one of my favorite seasons. Not only because my birthday is in summer, but because it is filled with fun, relaxation, and travel time. Some of us tend to go into vacation mode during summer, but that doesn’t mean we should use that time to forget about taking care of ourselves.

In fact summer is the perfect time to focus on our health and sliming down!

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How To Lose Weight Without Dieting

Posted by on May 19, 2013 in Body image, Food and Nutrition, Health Tips | 0 comments

How To Lose Weight Without Dieting
Believing in our hearts that who we are is enough is the key to a more satisfying and balanced life.- Ellen Sue Stern

 

 

If you read last week’s blog you now know why I think diet’s don’t work. In 2007 alone, the American Diatetic Association found that Americans spent $58 billion on weight loss products. Considering that obesity has gone global, you can imagine how lucrative the weight loss industry must be. There is always someone coming out with the latest diet book, telling us what we should and shouldn’t do too look thinner, younger, radiant and full of life.

In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people.

Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.

These are my fab favorite ways to lose weight without dieting…

Love Yourself

Get rid of the negative self-talk. Are you a perfectionist, always saying “I am not good enough”? Having a negative opinion about ourselves can have a huge impact on who we are and what we do. Before we can attempt to change our negative habits we need to love and accept ourselves just as we are, flaws and all. How can you chose to love yourself today?

Learn To Let Go

We all have “stuff” we want to let go of. The weight of these things can have a physical and emotional pull on our bodies. As we learn to let go of the things that no longer serve us, we open up to new possibilities and begin to receive what we need. I encourage you to think about what you need to let go of. Imagine what your life would be like if it is no longer with you.

Be Positive

Positive thoughts lead to positive actions. Ask yourself how do I WANT to feel? If you want to feel good then think good thoughts. When you put positive thoughts into the universe and follow through with positive actions you will see positive results. Begin each day with a loving positive thought about yourself and your life! “I accept myself and create peace in my mind and heart.”

Practice Patience

Any lifestyle change you make to accomplish your goals will take time. In order to make positive changes that last a lifetime we must do it slowly. This requires patience. Everyone loses weight at different rates. If we give up or lose motivation we will never achieve our goals. It takes hard work and discipline, but it also takes time. Life is long, what’s the rush?

Tune In

Do you often rationalize or justify your eating habits? Do you find yourself thinking: “go ahead, you have been so good lately” or  “you deserve it, you’ve worked hard all day” or “you might as well, your fat anyway” Often times when we eat emotionally it is because our mind tells us to. Our bodies don’t want fatty, greasy, sugar coated snacks. Our bodies want nourishing and satisfying food. Learn how to tune in with your body. Ask it what it wants?

Eat Mindfully

When we eat mindfully we are eating in the present moment. We are able to know when we are hungry and stop eating when we are full. Eating mindfully means we are conscious of where our food came from; who grew it and prepared it. We take a minute to smell the delicious food we eat. Finally, make sure you chew your food SLOWLY and savor every bite. Try eating mindfully without any distractions and see what happens.

Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom.

There is no such thing as a quick fix; you already have everything you need within you.

With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health. If you want to learn more about this and how I lost over 130 lbs. contact me for a free break through session.

 

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