A lack of willpower is not your problem

Here come the doughnuts! There goes my diet plan!

How many time have you begun a nutrition plan or diet only to have someone bring doughnuts to your office or home?

You have the best intentions and you're certain your willpower will hold out this time. After all your beach trip is only a few, short weeks away, and you want to look good in your swimsuit!

Usually this is where the bargaining begins. You have a debate with yourself. You reason that you've been so good on your diet so you choose to indulge a little. Everyone else is, why should you be the only one left out? So you take a delicious doughnut, or two, and decide that tomorrow is a new day and you'll eat perfectly tomorrow.

Does this situation sound familiar? Maybe it's not doughnuts for you but chips and salsa, or ice cream? Whatever "it" is doesn't really matter. What does matter how you feel afterward -- as a wimp with no willpower.

I'm going to share with you a secret: willpower has nothing to do with it.

In my days of constantly chasing weight loss and experimenting with different diets this scenario was common place for me. I see the scenario daily on social media. It's usually portrayed with clever memes or a gif but, nevertheless, the guilt-trip is the same success comes from willpower, and if you only had more of it you'd be successful.

Why does this cycle happen and how can it be stopped?
#willpower #diets #dieting #quitdieting #eatrealfood


Willpower is highly overrated. It's a word we frequently use and see yet, if asked, I'm guessing most of us would have trouble defining it. It almost feels like a mystical factor that needs to be harnessed in order to have power over food.

I'll say it again. A lack of willpower is not most people's problem.

Take the focus off of willpower and instead put it on decisions, habits and discipline.

Dieting doesn't work in the long run and I'm not a fan.

  • It doesn't last
  • it isn't a sustainable way of eating and
  • it often leaves your body lacking nutritionally
Instead, of dieting for weight loss, nourish your body through whole food nutrition.

Add to that balance. Balance in life liberates us from cycles of defeat.


Take that box of doughnuts that just walked into your office. Everybody is partaking. When you do not you create at least two unproductive, self-defeating circumstances. First, you put the entire office on notice that you are "trying to lose weight." Every day after that someone (at least one) will ask how is the diet going? How much weight have you lost? Odds are the person you find most annoying will be the one who asks most often. You have put your waistline in the spotlight, center stage. That's pressure you neither want nor need.
The second self-defeating and unproductive circumstance you create when turning down a doughnut while everyone else is indulging is the "apple in the Garden of Eden" effect. The more you tell yourself "No," the stronger the attraction and urge to partake. Who wants that battle?

There's a better way, and you can embark on that way now; before the doughnuts-in-the-office challenges. Decide to change the way you eat. It is your decision. You are in control. You are the master of your destiny.

The first step is to write down why you're changing the way you eat. This can't be a simple blanket statement, such as, "I'd like to lose 10 lbs." Why do you want to lose 10 lbs? What will losing 10 lbs do for you? How will your life be different once those 10 lbs are gone? You need to answer these questions and you need to write it down.

The women I work with complete that exercise with precision and clarity. They know specifically what they want, and they know the reason behind it.


Furthermore, what you want to change has to be of greater importance than the food you want to indulge in.

When I decided to heal my acne through nutrition I learned that I needed to eliminate certain foods that were not serving my body. Unfortunately, these were foods I really didn't want to let go of. A part of me felt I needed these foods to be content. I teeter-tottered and struggled with committing to a decision for a long time, and my results showed it. My face would clear, and then I would revert to eating as I always had, and my acne would come back.

It wasn't until I became utterly dissatisfied with my appearance that I successfully eliminated certain destructive foods, and replaced those with foods that were helping my body. Now I no longer miss those old foods. But initially what kept me on track was realizing why I made the decision.

You may want to lose 5 lbs, but what that requires may not be something you want to do. The 5 lbs, you rationalize, isn't that uncomfortable to live with. Do you understand where I'm going with this? Your "why" has to be bigger than anything else. When that happen it is no longer a "should do" decision, but rather a "want to" choice. It is always easier to do what you want to do that what you should do. Granted, discipline will be necessary because motivation and drive don't always hang around long.

The final component to this is to recognize that they are physiological things, completely outside your control, that take place in the body when you change the way you eat. If you're craving something, or feel you lack self-control with certain foods (especially with highly refined carbohydrates), there is a reason. This is where one-on-one coaching will carry you to success.

Reach out to me right now. Let's have a complimentary conversation. Take the first step to becoming what you want to be.

Posted in Diets, Weight Loss. Tagged as dieting, dieting motivation, discipline, eat real food, health coach, how to lose 5 lbs, motivation, quit dieting, resist doughnuts, willpower.

Never say "cheat" again

What if you never again had to use the word "cheat" when it comes to food? FREEDOM!

It's sad that over the years we've forgotten how to eat. We seem to know nothing about listening to our own bodies.

It's January and, as I expected, I'm noticing a trend on my social media accounts. I'm sure you have, too. It seems everyone is excited to share their latest diet endeavors and how they plan to shape up for good in 2018. The intentions are good but the way I see some women going about it is not.

#cheatday #diets #stopsayingcheat #stopdieting #eatrealfood

There are so many methods of eating available: paleo, vegan, vegetarian, pescatarian, lacto-ovo vegetarian, and perhaps the most disturbing, keto.

Apart from food camps there are numerous diets available that promise quick, yet lasting results. Cabbage soup diet (been there, done that and it was SO incredibly disgusting), apple cider vinegar and maple syrup fast, carb cycling (who can keep track?), counting calories, counting macros, etc.

I've tried a few of these myself. In fact when I first began healing my body through nutrition I classified myself as a vegan. I'm the first to admit I've fallen into the trap of forcing myself into a food camp, and I've had my fair share of dieting.

As a health coach and being passionate about nutrition people ask me, "What diet do you follow?"
My answer is, "I listen to my body."  
"Huh?" with a blank stare is a typical response.

It's hard for women to believe that I don't follow a specific plan. What rules do I follow? How do I know when to eat or what to eat? I understand their questions because I had these same questions a few years ago. It's what led me to where I am today. Chasing weight loss, looking for quick fixes and miracle cures led me to a place of gut imbalance and chronic inflammation in the form of cystic acne. I had to find different answers.

Before jumping into a new diet plan or finding yourself feeling trapped by a food camp I encourage you to consider these few things.

  • Learn to listen to what your body is telling you
  • Identify your food intolerances and avoid them even if it's the healthiest food on the planet, if you don't digest it well, don't eat it!
  • Keep your body hydrated with purified water
  • Don't become legalistic when it comes to food
  • Focus on real, whole foods that nourish your body well.

The diet frenzy that takes place every January is no surprise. We live in a culture where we spend months over-indulging, only to turn around and deprive our body of adequate nutrition as some sort of punishment for all the food we just ate. We see foods as "good" and "bad". We use words like "cheating" when it comes to what we eat. It's nonsense and, when I hear it, I hurt for the person who believes it.



When you follow my principles (the basic are cited above), and you put them into practice so they become second nature, something beautiful happens: you never have to diet again. I know because I'm finally at that point myself, after years of battling with my own body.

I will teach you how to get to this point yourself.

It is possible to not fret or worry every time you're around food. It is possible to feel good in your own skin without being tied down to a diet.

Tired of the nonsense? Let me offer you a complimentary, no obligation session! 

Posted in Diets, Health, Nutrition, Weight Loss, Wellness. Tagged as cheat day, dieting, diets, eat real food, health and wellness, health coach, how to eat, how to eat to lose weight, stop dieting, whole food nutrition.

so what can I eat....?

When it comes to healing acne with nutrition, there is a lot of talk about what you can no longer eat. The first things to leave your diet are gluten, dairy, processed foods and refined sugar. To a lot of women that is a bit overwhelming. However, it is true that these foods are inflammatory in the body, especially when eaten in excess, which we tend to do. While it's important to reduce our intake of inflammatory foods, it is equally as important to increase our intake of foods that reduce inflammation and are full of antioxidants.


When I first began changing the way I ate to heal my skin, I almost fell into a state of depression around food. I knew the foods I shouldn't be consuming, but I didn't yet have a strong taste for the foods I needed to be eating. I longed for the comfort foods I grew up with. Because of this I oftentimes felt hungry, but didn't feel like eating. This struggle left my body lacking a great deal of nutrition. In fact, my body was so nutrient deficient that my hair started falling out. Hair may be our crowning glory, but our bodies don't recognize it as being necessary for survival. Therefore, it's a go to place for the body to stop sending nutrients when necessary. It wasn't until I visited a Naturopath (although not before I ended up with a bald spot on the side of my head) who informed me that I simply wasn't nourishing my body well.

foods for clearer skin #acne #clearskin #nutritionforacne
The amazing thing about your body is you can teach it what foods you want it to crave! How? I'm glad you asked! The concept is simple. Feed your body the foods it should be having and thanks to metabolic reprogramming you'll be craving those foods in about 30 to 90 days. So cool, right? The old adage, 'you are what you eat' is correct. Your cells are literally made up of what you feed them! Now that you know, the next step involves making a decision.


Do you want to keep eating the way you are and look the way you currently do OR do you want to change the way you eat and kick acne to the curb? Making this decision was one of the smartest moves I ever made. You can read more about that here


For now though, let's talk about what we want to be feeding our bodies to support skin health. Finally, we're going to talk about what we can EAT!!


This list is in no way exhaustive, but if you're struggling with where to start it's a good jumping off point. Take small steps. Don't go buy a ton of produce you've never cooked with before. Start with the fruits and vegetables you know and are comfortable with. Find a few recipes that suit your tastes and build from there. I often eat the same few dishes for several weeks before I tire of it and find something different to add in the mix. I recommend you do the same.


  1. Lemons lemons are one of the most cleansing, detoxifying foods. Juice from a fresh squeezed lemon provides support to the liver and and aids digestion. The liver is a our main detoxifying organ, so it's vital to support it in order to clear up acne. I encourage you to get the juice of 1 full lemon per day. Enjoying fresh squeezed lemon in your water throughout the day is one of the simplest ways to do this.
  2. Turmeric. This Indian spice is anti-inflammatory and anti-coagulant. It keeps red blood cells from clumping and increases circulation. Better blood flow is vital to keep the skin glowing. Turmeric acts as a blood cleanser which helps prevent acne. I find you can add a dash of this to oatmeal or Juice Plus Complete. You can learn more about that here. By also adding nutmeg and cinnamon you won't taste the turmeric.
  3. Arugula. Arugula is high in vitamin A, which may not only improve acne but also helps protect the skin from free radical damage. This dark leafy green is alkaline and will help cleanse the blood and lymphatic system. Arugula does have a strong flavor and is a bit peppery. I prefer to mix it with a portion of organic spring mix, which contains baby lettuces and spinach. It helps balance the flavor.
  4. Bell Peppers. Bell peppers are a wonderful beauty food and if you aren't already eating them I recommend you start. I have to be honest. I never cared for raw bell peppers until I reprogrammed my body and now I love them. One of the simplest ways to consume them is chopped in a salad. Red bell peppers are particularly high in vitamin C. Not only is this beneficial to help banish acne, but it also helps regenerate collagen in the skin which may slow down the aging process. I do recommend you opt for organic with bell peppers as they are one of the more heavily pesticide laden foods.
  5. Onions. Onions are an amazing food. Not only do they add great flavor to many dishes, they also contain properties that help cleanse the liver which is crucial for the health of our skin. It's beneficial to eat this food both cooked and raw. The two onion varieties I use most often and that contain the most health benefits are yellow onions and red onions. Yellow onions have the most sulfuric compounds while red onions are high in antioxidants, which we can see from its bright purple color. Here is a great article on the best way to store onions https://draxe.com/onion-nutrition/
  6. Garlic. Garlic helps support your body's detoxification system and may aid in digestion; two things necessary for clearer skin. Garlic contains an enzyme called alliinase and a sulfur-containing substance called allicin. Pressing garlic activates the release of the these anti-inflammatory substances. In the store you'll see containers of pre-chopped garlic for sale. I recommend you opt for purchasing the whole garlic (bulk garlic) instead. Not only is it more cost effective, but also so much of the health benefits happen when pressing the garlic and then fade away shortly thereafter. Buying pre-chopped garlic isn't going to give you the same anti-inflammatory effects.
  7. Wild Caught Alaskan Salmon. Salmon is so beneficial for the health of our skin and it is a large reason why I don't advocate for a strict vegan diet. I dedicated an entire blog post to this amazing fish. You can read that blog post here. 




Remember, when it comes to clearing your skin, changes probably won't happen overnight. One of the biggest components is restoring our internal health and those changes are then reflected in our skin. Opt for whole foods whenever possible and you'll begin to see positive improvements.


Let's connect on social media! If you haven't already join me where I share more skin clearing tips. 
ds
Facebook 
Instagram
Twitter



I am an independent distributor for the Juice Plus Company ®. I have included links to my Juice Plus website. By purchasing through this link I receive a small commission. Purchases are not necessary but are greatly appreciated and help me continue to deliver quality content for free! 






Posted in Acne. Tagged as acne, acne coach, acne scars, acne treatment, clear skin, clear skin diet, health and wellness, health coach, hormonal acne, how to heal acne, nutrition for acne, what to eat to heal acne.

Is a Vegan diet really best for healing acne?

When I first wanted to heal my acne through nutrition, Google became my best friend. I honestly didn't know much about nutrition, and I definitely didn't understand how food affects our body and our skin. One of the first concepts I encountered while researching adult female acne was a vegan diet.

Vegan noun, a person who does not eat or use animal products.

While my cystic acne was at it's height in severity, I went vegan for many months.  In the beginning I did notice some improvement in the appearance of my acne. However, in the end being vegan didn't win out for me. While my diet is still largely plant based, I don't eliminate all animal products. I want to share with you my thoughts on the vegan diet, specifically as it relates to acne. 

nutrition for acne


The benefits of a vegan diet can be the large number of plants consumed. When you're not consuming animal protein, you need more fruits and vegetables to fill you up. Fruits and vegetables contain antioxidants which help fight inflammation in the body. Acne is a sign of too much inflammation in the body so, logically, it makes sense to consume more fruits and vegetables. The problem that often arises here, and the reason I put can be  in italics, it's easy to be vegan and lose sight of nutrition. It's easy to become so focused on whether a not a food is vegan that you forget to evaluate nutritional value. Technically, Oreo's® are vegan. Although I don't think anyone would argue that eating these cookies will help clear your skin. I've seen many times, including in myself, where consuming a vegan diet quickly turns to lots of vegan baked goods, pastas and baked potatoes. These things are fine in moderation but they aren't the super-foods needed to boost our immune system, and can give acne a kiss good-bye.

The downside to a vegan diet is its neglect of healthy fats. When researching a vegan diet I was quite alarmed at how many proponents of this diet still had the low fat mentality that plagued the 90's. The concept of following a low fat/no fat diet is outdated information that was never actually correct. In fact, during the 90's when the low fat craze really took off, heart disease increased as people's waist lines grew. Why did this happen? Most likely it was due to high insulin levels. Instead of eating healthy fats, which keep you fuller, longer, people were eating low- fat crackers, highly refined pastas and low- fat yogurts. All these things spike our insulin levels which leads to excess belly fat, AND many people felt constantly hungry because the very thing that helps keep us full fat was removed from food. What I'm discussing here pertains to weight gain and heart health but, please make no mistake, it's also connected to the appearance of your skin. Warning signs of internal excess inflammation in the body, such as acne, should help us connect the dots: a low-fat/no fat diet won't give us the skin, or the overall health we want.

Vegan diets also eliminate the intake of wild-caught, sockeye salmon. I really can't overstate its benefits to our skin health. First, wild-caught salmon provides a hefty dose of omega-3 essential fatty acids. Essential fatty acids simply means our bodies don't make these fats, therefore, we must get them from food.  Omega-6's are also essential fatty acids. However, because of deficiencies in our food supply these days (such as eating grain-fed instead of grass-fed beef, or consuming processed foods containing unhealthy, shelf-stable oils) we are ingesting too much omega-6's and not enough omega-3's. The ratio of these oils should be 1:2 omega 3 omega 6. Unfortunately, our modern diets tend to have a ratio of 1:10 of omega-3 (anti-inflammatory) to omega-6 (inflammatory). [William Sears, MD, The Inflammation Solution,©2015]

Vegan diets also lack astaxanthin. Here we go again with salmon the prize winning fish! Astaxanthin is another reason to love this fish. Astaxanthin gives salmon its beautiful pink color. It's a nutrient that has a powerful anti-inflammatory effect. Astaxanthin paired with beneficial omega-3's in wild-caught salmon make this fish vital to our diets. Notice I keep writing wild-caught. It is important that you avoid purchasing farm-raised salmon. It doesn't contain the same amounts of the powerful antioxidants. In fact, farm-raised salmon may have pink color added, so it appears more like wild-caught.  I also take a fish oil supplement and have noticed a difference in my skin, hair and nails.

Tip: On the days you enjoy salmon for dinner it's okay to skip your fish oil supplement. This will help you stretch your budget a bit farther as well!

Lastly, I encourage you not to place yourself in a "diet camp." What I mean specifically is avoid anything that promises weight loss as its single goal.  It can lead to an all or nothing mentality, in which you feel guilty if you are ever in a situation that makes it impossible to eat and still stay within the diet's strict guidelines. What I do encourage, instead, is focus on real, whole-food nutrition. Shop the perimeter of your grocery store. Opt for organic produce and meats when possible.  If unavoidable, be very selective in the purchase of processed foods. If you're curious what to look for when purchasing processed foods, you can read more here




Have you ever tried, or are you currently following a vegan diet? Have you noticed an improvement in your skin, hair, and nails? How are you currently eating, and how does it make you feel? Please comment!

This post contains affiliate links. If you purchase something through these links I earn a small commission that helps keep my pantry stocked with chocolate and coffee. Any purchase is greatly appreciated.
 



 

Posted in Acne, Nutrition. Tagged as acne, acne coach, acne remedies, acne scars, adult cystic acne, best diet for acne, heal acne holistically, health coach, nutrition for acne, skin health.

The Link Between Air Quality and Acne

I just saw an article discussing the relationship between indoor air quality and acne. Contrary to what you may think, indoor air can be five times more polluted than outdoor air. Common culprits can be dust, candles, cleaning supplies and also the particles that travel inside with you on your clothing.

"These are commonly known as volatile organic compounds, or VOCs."
Frequently, these tiny, invisible particles lurk in things like paint, cleaning products,
candles, and air fresheners--and they can have all sorts of repercussions for your skin.
(https://www.wellandgood.com/good-looks/air-quality-and-skin/slide/2/)
The Link Between Air Quality and Acne
It's easy to think of acne as an external skin issue that can only be treated with expensive creams or harsh medications.  I have found that to be largely ineffective for the long haul. Acne is a deep rooted problem, and it's important to get to the real source. Digestion, quality of nutrition, stress levels and quality of sleep all affect the appearance of our skin.

What about air quality? It's probably safe to say that many of us aren't focused on this part as much. However, there does seem to be a natural progression between improving nutrition and improving the quality of household cleaners, soaps, shampoos and makeup. Once we start changing the foods we put in our body, it's natural to begin examining the things our skin comes in contact with as well as those things we breath in.

I have made the switch from toxic cleaning products to safer alternatives. Before that I remember shooing my children away while cleaning the bathroom. On the days when I had to go in and scrub the tub, I'd come up coughing and eyes watering. Pretty sure that's a good indication that what I was breathing in wasn't great. Not only that, but the chemicals we use come into contact with our skin and may end up in our bloodstream.

Where to start? First, don't panic. Take care of what you can, and save the rest for another day. For example, you may not be able to do anything about the paint you used on your walls. However, you can toss the air fresheners you have plugged in.

Second, read the labels on your cleaning products. The Environmental Working Group's website is free to use and gives products a score based on how "clean" they actually are.

Third, check out a quality air purifier. One thing to look for is how much square footage the unit covers. If you live in a small space one air purifier may do it. If you have a large home take that into consideration. If you cannot manage to cover the entire house, focus on the rooms in which you spend most of your time, including the bedrooms.


Another way to help clean the air is by having house plants. Here's a helpful article on that topic.

Awareness is the first step. It's easy to go through the "day-to-day" and not think about what comes in contact with your skin. If you have persistent acne it's certainly worth looking into.

Posted in Acne, Health, Wellness. Tagged as acne, acne and air quality, air quality, heal my acne, healing acne holistically, health and wellness, health coach, indoor air pollution.

Feeling Powerless Over Acne

I've openly shared my life long struggle with acne. Battling cystic acne has been a part of my life since I was a teenager. What I haven't shared as openly is how utterly powerless I felt to stop it.


Here are a few of the things I have been told about my acne:

  • Nutrition has nothing to do with it. Changing what you eat won't clear your skin.
  • To keep acne under control you'll always be on some type of medication or acne specific skin care.
  • Your acne is hormonal so therefore it's out of your control.


So basically there is nothing you can do except spend a lot of money on lotions, potions and pills.
No wonder I felt so powerless!


Do any of these sound familiar? Have you been told these things?




I'll never forget the day I looked in the mirror and decided to take control of my acne. It's like a switch was flipped in my mind and I completely changed my attitude about the whole situation. Knowledge is power and I decided to arm myself with as much knowledge about the body, nutrition and the way foods affect the body as I could. I implemented what I learned and guess what? The appearance of my skin improved! I was getting fewer and fewer breakouts. The redness and inflammation in my skin was lessening. Most importantly I no longer felt like a victim of my circumstances.


As I've continued my research I'm honestly amazed at just how much nutrition does affect the way we look, including our skin. I've also discovered a few other key areas, besides the foods we eat, that greatly affect our appearance.




Let me ask you. How do you feel about your skin? Do you like what you see when you look in the mirror? Being open to learning more about nutrition and the way food affects the body (for better or worse!) is the first step. When you're ready to take that step let's talk!  

Posted in Acne, Health, Nutrition, Wellness. Tagged as acne, acne scars, feeling powerless, healing acne holistically, health coach, prevent acne scars, skin care coach.

Discipline Succeeds Where Motivation Fails

I recently read an article that struck a nerve with me. It was written by a fighter pilot and the topic was motivation and discipline. His viewpoint was that discipline trumps motivation every time. The fighter pilot said that when it's time to run head first into the enemy you don't feel motivated to do it. After all you're full of fear and would rather turn and run the other way. He said rather it's discipline that's so important at this moment. It's the discipline you've developed, your knowledge on the subject, the training and practice. You know what you have to do so you simply do it.

Discipline Succeeds Where Motivation Fails

As I read this piece I felt immediately drawn to what he was saying and I realized that although he was referring to war time battle, the same principle applies to just about every area of our lives. In fact, for many areas of our lives if we only relied on how motivated we felt to do something, nothing would get done.


I see this all the time in my coaching business. Women come to me feeling motivated to make a change. They are tired of the way they look and feel. They know they need a change and at first the prospect of it all is really exciting. They feel motivated to do something different. But then reality begins to set in and the truth is changing the way you eat isn't always a straight, easy road. At this point discipline has to step in and take over. Otherwise you find yourself right back where you started.


When my adult acne was so severe and nothing I tried was working. I began to look at my issue for what it was. A sign of a deeper rooted problem that needed to be solved. This is when I began to change the way I was eating to bring restoration and healing to my body and therefore, ultimately heal my skin. Motivation didn't play much of a role during this process. Initially, I felt motivated by the prospect of clearer skin but that quickly faded. One thing to really understand about using food as medicine, is the results are not always immediate. Obviously, this can feel frustrating. More than that is what others around you see. Let me explain.


To my friends and family, the dietary changes I made, seemed extreme (although they really weren't). People wondered if I was nourishing my body properly. I began to feel a bit of a stigma because I wasn't eating what everyone else was. The biggest issue was that my skin didn't clear overnight and as it was healing it went through a few purging stages. You know the old adage, "Things get worse before they get better"? In my case I experienced this. Therefore to those around me it appeared that all my efforts were in vain.


During these times I didn't feel motivated to keep pushing forward and pursue my goal. In fact, at times I felt downright defeated. Was I completely crazy?! This entire process required discipline on my part. I knew what I needed to do or I would never know the real results. If I quit half way through I would never realize the truth. Worse, if I gave in to temptation or peer pressure to be normal and do what everyone else was doing, I'd have to start back at square one. I had to be disciplined everyday to follow the plan I laid out for myself.




Motivation is overrated. If you want to accomplish real changes in your life, you have to develop discipline. For many of us, this is a struggle to handle on our own. We need guidance and someone coaching us along the way. If you're ready to make a change in the way you eat and see real, lasting results I will help you develop the discipline needed to get there. Contact me for a complimentary introductory session!


What are your thoughts? Is motivation overrated? Is discipline more important? Leave a comment and let me know.


Here's the link to the article I referenced http://www.businessinsider.com/top-gun-pilot-dave-berke-discipline-2017-7


Posted in Acne, Diets, Exercise, Fitness, Food, Health, Nutrition, Weight Loss, Wellness. Tagged as acne, discipline, health coach, holistic healing, motivation, nutrition.

Healthy Holiday Tips and Tricks

It's said that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. That's a significant amount of weight. How accurate these numbers are, and whether this actually starts around Thanksgiving (I personally believe it to start in October with Halloween), the fact is the holidays can present a struggle.

As soon as the weather begins to turn cold our bodies begin to crave more nourishment. Unfortunately, our first thought is not of dark, leafy greens tossed in a vinaigrette. Warm, cozy, comfort foods are a more tempting choice and, during the holidays, they abound. That is not necessarily, however, a bad thing. There are plenty of delicious foods that are great options to eat over the winter. The problem I've seen in my private coaching sessions are the number of events that surround the holidays: office parties, family gatherings, cookie exchanges . . . you get the idea. The trouble all begins with the onslaught of your kid's Halloween candy that bag can be SO tempting!

#holidaytips #weightmanagement #healthyholidays #christmas

As the holiday season comes to a close with Christmas and New Year's I'd like to share a few thoughts with you on how to manage the holidays.

  1. When an event, party or social gathering is on your calendar, NEVER show up hungry. This one drives me nuts because I hear women say it all the time, "I have a party tonight so I'm not going to eat all day so I can eat at the party." No, no, no! I'm not sure where this idea originated, but its faulty logic. The biggest problem I have with this approach is it doesn't facilitate steady blood sugar levels. Blood sugar levels control the hormone insulin. It's best to avoid large spikes and falls with our blood sugar levels. We want our blood sugar, and therefore our insulin levels, to have minimal rises and falls like small, steady waves. Not eating all day, only to go pig out at night, is setting you up for failure. You can't save your entire caloric intake for one meal.  You just can't and be healthy with a steady weight.
  2. If food is being served buffet-style, first peruse the selections and select what you really want to eat. A small sample of the menu items is okay, too. Eat a little of everything, and eat a whole lot of no one thing. I learned this trick from Bethenny Frankel who advocates, "No more dieting! I've had it!" She writes, Taste everything, eat nothing. Why shove a bunch of food into your face when you can taste small perfect bites of delicious food and stop before it ever gets ugly?  Naturally Thin, 2009.  While I don't agree with every point she makes in her book, I do agree with this school of thought.
  3. If you have dietary restrictions don't veer off course just because you're at a party. If you're highly intolerant to gluten, then don't eat it just because you're in a social environment. Trust me, it's not worth it! Of foods you tolerate in moderation, make your decision before arriving how much you will eat. Use your head, and not your emotions. Do not get ambushed by temptation. That is another reason to not show up hungry.
  4. If you're hosting the event, anticipate the wishes of your guests. Have a gluten free/vegan option available. Serve healthy hors d'oeurves and a large green salad with a simple vinaigrette dressing, along with the classic favorites we all enjoy.
  5. Make time for exercise. Life is busy and it seems to get even busier around the holidays. Making time for exercise is so important there's no excuse not to. Schedule it on your calendar, and hold to it as an appointment with your healthy self.
  6. The key to making exercise stick is to find a program you love that gives you the results you're after. If you're new to exercise I highly recommend Leslie Sansone's walking program. Years ago I tried her out and dropped 18 pounds in about 2 months. I like her method because it's simple to use, there's no expensive equipment to buy and it's so easy on the joints. I currently do Tracy Anderson Method, and have for about the past 5 years. I love programs I can use at home. It makes it that much easier to get done. You don't have to join a gym, unless you want to of course! The point is:
    1. Find something you like.
    2. Make a commitment.
    3. Stick to it.
  7. Allow adequate downtime -- don't over schedule. Lack of sleep and high stress levels have a profound effect on our health, and our weight.

If you've already gained some weight, please, don't beat yourself up over it; and don't go on some crazy juice cleanse to eliminate it. Be gentle with your body, and nourish it with delicious, whole food nutrition.


Struggling to get the weight off? Let me help you. I have 5 spaces available beginning in 2018 for my private coaching program. Those tend to fill up fast, so don't wait! I offer a complimentary 60 minute session to discover if we're a good fit to work together, one-on-one. Click here and let's get started.
 

Posted in Health, Weight Loss, Wellness. Tagged as health and wellness, health coach, healthy holiday tips, holiday tips, weight loss, weight management.

Claim your copy of Your Most Beautiful Self Guidebook.