Get on Track with Your Weight in 5 Easy Steps

Get on Track with Your Weight in 5 Easy Steps

Get on Track with Your Weight in 5 Easy Steps

Do you ever find yourself wishing you could “get back on track?”

I see a common theme among women that aren’t living like they want to in terms of eating the right foods or taking care of their wellness.

However, with that being said, I also notice that they compare what they do (don’t do) to a diet they were on. Comparing their eating habits to a diet makes them feel worse about their current situation.

Diets aren’t meant to teach you how to love yourself through every phase of life, or to give yourself a break when you eat something you want, like cake or ice cream.

So how do you avoid this food prison and feeling like you’re not eating right?

Simple! I have a few tips that can help you get back to being aware of your healthy habits so it doesn’t feel like a chore or an insurmountable task (aka diet).

Here are some steps you can take to get back on track

1. Decide what it is you want to change.

Example drink more water, move your body, pack a lunch, eat breakfast, cook at home, etc.

2. Decide how you’re going to do it.

Example: I’m going to make my lunch in the evenings or I’m going to wake up 20 minutes early to eat breakfast

3. Decide how often you want to do it.

Example: I’m going to drink 60 oz of water 3 days a week or I’m going to pack my lunch 3 days a week

4. Start! Don’t wait until the stars align. Start now.

5. Track your progress and adjust as needed.

Example: write notes about your new habit in a journal, and after a week reflect on how it went and what you want to adjust

If you want help with this process, I help my clients through this all the time. Taking one step at a time versus going all in on a diet is the best way to stay consistent, lose weight, and enjoy your life. I’m offering a free 30 minute Body Confidence Call to anyone who needs a jumpstart with their weight-loss and food freedom goals.  Click here to schedule it! 💕

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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Let’s Talk About Carbs and Why You Need Them

Let’s Talk About Carbs and Why You Need Them

Let’s Talk About Carbs and Why You Need Them

Today I want to help clarify the mystical, magical, carbohydrate.⁣ So, let’s talk about carbs, shall we?

You said knowing what carbs were more beneficial would be helpful, and also said you skipped eating pasta during the week because you’re afraid carbs will make you gain weight. It’s a food group that you generally restrict and only splurge on because it’s “bad for you.”

But, I want you to know that there’s a difference between carbohydrates.

Some are simple and some are complex.

The carbohydrates that can cause you to gain weight, develop heart disease, and diabetes are the simple carbohydrates.⁣ Things like sodas, juices, syrups, white sugar, white flour, white rice, packaged desserts, packaged crackers, processed food of any type is really going to be your simple carbohydrates.⁣

Most packaged food is made with just white flour which is a simple carbohydrate. There’s really no nutritional value in white flour, none at all. So if you’re eating white pasta, and processed, packaged foods regularly, you’re consuming empty calories. Food that does nothing for you nutritionally. It basically goes right through you, spikes your blood sugar, and leaves you craving more of the same, empty food.⁣

So, if you’re thinking about cutting down on carbs the only recommendation I have is to eat less simple carbs.

Now let’s talk about the carbs that we need, that are beneficial to our health. We need carbohydrates for sustained energy, a better mood, for less stress and anxiety, and for the essential enzymes, iron, fiber, and vitamin E.

To make shopping for carbohydrates simple, here’s a list of some alternative complex carbohydrates that you can eat and not worry about gaining weight because your body needs this nutrient to thrive. ⁣

Complex carbohydrates: ⁣


Grains: quinoa, brown rice, oats, millett, buckwheat, amaranth, corn meal, kamut, barley, spelt, wheat berries, wild rice, rye berries, cous cous, bulgur⁣

Beans: kidney beans, garbanzo beans, black beans, lentils, pinto beans, organic soy beans, (all beans⁣)

Vegetables:  sweet potatoes, potatoes, carrots, parsnips, beets, starchy vegetables will beat simple carbs any day⁣ (all vegetables).

*Side note: If you’re diabetic or pregnant the amount of complex carbs you eat/need will be different. So talk to your doc. 💕⁣

Click the links to get inspired by these delicious recipes containing complex carbohydrates!

Healthy Homemade Oatmeal

Apple Chia Muffins

Banana Bread

PB & J Overnight Oats

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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The One Weight Loss Mistake You’re Making and How to Fix It

The One Weight Loss Mistake You’re Making and How to Fix It

The One Weight Loss Mistake You’re Making and How to Fix It

if you want your weight to be different, you must stop making this one mistake.

First consider this, how often do you sit down to eat, and smell, see, and really taste your food? Probably not often, right?

It’s because you’re distracted while you eat.

So often we eat while on the go, in our cars, while watching tv, with our phone in our hand, while on the computer, or on the phone.

Distracted eating can be a big hindrance to your healthy weight loss goals. When you eat while distracted you miss your body’s signal telling you it’s full and overeat or forgot that you ate at all because it happened so fast. When you’re less  distracted (not distracted) and eat you can easily tell when you’re satisfied and have eaten enough without over eating.

I used to eat until I was so full I couldn’t breathe or sit comfortably. I had to unlearn what I was taught as a kid to eat everything on my plate.

When I realized I was doing this and got rid of the distractions, I completely changed how I eat and am able to slow down and eat without being so full that I can’t breathe.

My portions are realistic and whatever I don’t finish becomes my leftovers or lunch for the next day. Are you a distracted eater? It’s ok if you are, we all do it at some point.

If you find yourself looking at your phone, scrolling, or watching t.v while you eat try to reduce the amount of distractions around you. Start by sitting at a table or in a chair with a surface in front of you.

I know the distraction is a comfort (for some of you) —It was for me for years. I’d eat mountains of my meal while I watched wheel of fortune on the couch. 😝

But, how can you focus on your food when you’re focused on the Bachelor or The Wheel?

Let’s think about it. Your body is receiving the food that is going to fuel you, give you energy, make your hair, nails, and skin beautiful, your digestion function, and your muscle stronger— som many processes. But, your emotions are tied to what’s going on on the screen so your food is competing with your emotions. If you’re watching something exciting, sad, romantic, or thrilling your body is competing with those emotions to digest your food. 😳

If you dine alone it really only takes about 10-15 minutes to eat your meal. So instead, why not be with yourself and your food for that short period of time? To really feel what’s going on.

Give one of these tips a try one day this week. Sit at a table and turn your tv off and place your phone somewhere you can’t reach it and:

✅Turn on music in the background, something soothing and light
✅Light a candle
✅ Use your favorite napkins
✅ Eat on your favorite dishes

Make the time about you and your food.

A lot of times we take our frustration out on our bodies for not doing or being what we want them to be. However we don’t even bother to make time to eat and be in peace a sacred time.

How are we supposed to be in sync with our bodies if we’re too busy watching tv and videos to eat with it?

We’re  emotional beings and we feel a range of emotions throughout the day. Your emotions can decide what you do while you eat without you even realizing it. Check in with yourself to see what’s coming up. Take a pause before you dig in and thank your body and your food.

Tell me, are you going to try this?

 

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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5 Tricks for Completely Effective Portion Control

5 Tricks for Completely Effective Portion Control

5 Tricks for Completely Effective Portion Control

Portion control could be the trick to finally evening out your efforts to maintain a healthy weight.

It’s true, portion control matters even when you’re eating healthy.

I know the road of eating healthy is a winding and confusing one, with contradiction after contradiction floating around on the internet. It can really leave you frozen and feeling like, “what’s the point?”

I genuinely do understand that frustration, but I want to assure you that it’s quite simple. Eat as many whole foods as possible, drastically lessen or completely nix processed foods, drink enough water, get enough sleep, move your body and do all of this with balance. 😊

One way we can assure our plate is filled with what our body needs is to practice portioning your plate.

These five tricks will help you sort it out.

1. Balance your plate

Focus on putting whole foods on your plate that consist of protein, fiber, and healthy fats. This combination helps keep your blood sugar levels stable, sustains energy, and makes you feel satisfied. Plus, it’s less likely to let you give into cravings. As an example, your plate should look a little something like this:

•    Fiber – Asparagus, leafy greens, quinoa, lentils, sweet potatoes, butternut squash or wild rice

•    Protein – Eggs, chicken, wild-caught salmon, grass-fed beef, tofu, or tempeh

•    Fat – Avocado, nut butter, seeds, nuts, olive oil, or ghee

2. Tune into your tummy

Since we often eat with our eyes first before we dig in, we usually miss the signals our tummy is sending to the brain, telling it that it’s full. If you often feel too full after eating, you’re missing the signs. Be mindful when you eat, chewing slowly and savoring each bite. When you start doing this, you’ll soon catch on when to put your fork down.

3. Give pause

Let’s say you do portion out your nutritious meal. And you eat it slowly. But you’re now staring at an empty plate of food, wishing you had more. Grab a glass of water and drink it. Check back in with yourself after about 15 minutes and see if you indeed are still hungry.  If so, go back for a healthy snack.

4. Be diligent when ordering out

When you order from your favorite restaurants, the portions you receive are usually double what you need in one sitting. You don’t have to stop patronizing your local restaurants, though. There are a few ways to approach this:

•    Order something smaller, like an appetizer and a soup or salad

•    Share it with someone

•    Split it into two separate portions before digging in and save the rest for tomorrow

5. Make your dentist proud

In times of stress, it’s easy to want to head back into the kitchen after a meal. An easy way to stop it is to brush your teeth. When your mouth feels all minty-fresh, it overrules those temptation signals and keeps you above those cravings.

Start these tricks today with every meal you eat, and you’ll find that your healthy eating efforts will truly pay off!

If you’re looking to conquer portion control and healthy eating in order to fit into your clothes better, check out my 7 Day Food Fix for Healthy Weight Loss it’s an introduction to eating more whole and plant foods in order to kick start your weight loss.

All the details are here at this link. I’m offering a special discount to my newsletter crew (you) and to the members of my Facebook group.

I’d love to have you participate and learn how to fix your food and upgrade it so you can start seeing results in your weight.

Reach out with any questions!

 

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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Chickpea Tikka Masala with Kale

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8 Things You Need to Know About Cravings [Part 1]

8 Things You Need to Know About Cravings [Part 1]

8 Things You Need to Know About Cravings [Part 1]

Self-Sabotage? Thirst? Nutrient Deficiencies? Personal Life? These are all causes of cravings

In this two part series I’m going to talk about the 8 causes of cravings and how you can decode them. When you’re finished reading you’ll be more curious about your cravings and what they’re trying to tell you.

Our body is amazing!

It knows when to go to sleep, when to wake up, and when to go to the bath-room. It maintains a temperature of 98.6 degrees, repairs itself when wounded, and knows the miracle of pregnancy and childbirth. Your heart never misses a beat. Your lungs are always breathing. The body is a super computer, and it never makes mistakes.

Many people see their cravings as a weakness, but really they are important messages meant to support you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

Let’s cover a few right now to get you curious!

1. Nutrient Deficient

If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine and sugar. Do you ever find it strange when pregnant women crave pickles and ice cubes? This is likely a sign their body is asking for minerals…after all they’re eating for two.

 

2. Thirst

Lack of water can send the message that you are thirsty and on the verge of dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well balanced. Aim to drink at least half of your body weight in water per day.

 

3. Personal Life

Being dissatisfied with a relationship or feeling stressed about family, having an inappropriate exercise routine (too much, too little, or the wrong kind), being bored, stressed, uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of primary food. Instead of letting this concious or subconscious trigger tell you to raid the pantry, take a moment to check in with yourself and ask yourself if it’s hunger or your personal life.

 

4. Self-Sabotage

When things are going extremely well, sometimes self-sabotage occurs. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings. Why do we do this? This is quite possibly the reason that is hard for me to figure out. I’m totally guilty of doing this!

 

Now that you’re equipped with a bit more information about what your cravings are telling you, are you going to tune in and listen?

I’ll be back next week with part 2! Until then check out these 6 nourishing breakfasts that require no cooking whatsoever. They’re simple choices that are loaded with fiber and healthy fats so you’re not left craving much.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

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