The word “carb” is ingrained into our minds, and usually when we think of it in the term of nutrition we think of all the “Low Carb” diets out there – not so much fun.
Carbohydrate is not a dirty word. Your body functions best when you eat carbohydrates, that’s not really the question.
Let’s put it this way. If I ask most people what they think about when they hear the words “Carb” or “Carbohydrate” this is the answers I get:
And they are right, those all contain a lot of carbohydrates.
But here’s another list:
These are all carbohydrates too! The big difference is the way your body handles these carbohydrates.
The first list is made up of simple carbs. Simple carbs are made up of one or two sugar molecules and break down very quickly and easily.
The second list are what we call complex carbs. These are comprised of more than two sugar groups, and these take much longer to break down in your system.
Both of these, simple and complex carbs, are digested into simple sugars before the body uses them.
But there is a big difference in the speed of digestion between a cinnamon roll and a string bean, or even a bowl of oatmeal for that matter.
This speed of digestion is also a factor in how much insulin is released into our bloodstream.
When you’re eating for weight loss, the slower the better. When you’re eating for health, the slower the better. There are no BAD foods, but there are better choices. Choose wisely.
To your best health,
I can't even begin to tell you how pumped up I am to be teaming up with Dan DeFigio, the bestselling author of "Beating Sugar Addiction For Dummies", to help you get off sugar and help you take back control of your eating.
The goal of Sugar Free Me is ambitious. To give you the education, resources and support you need to overcome your addiction to sugar and carbs, and regain control of your life!
Now some of you may think I am going overboard with the word "addiction". After all while we know eating too much sugar isn't great for us, does it really reach that level? Evidence suggests it can, as sugar has been shown to stimulate the same pleasure centers of the brain as some drugs.
I don't think it's any big secret that sugar and sweets are a big "go-to" when we are stressed, or tired, or lonely. The kick of dopamine that sugar gives us can lead to a very destructive cycle, actually altering our neural pathways , and it's also no secret the cycle of sugar addiction can be hard to beat.
Sugar Free Me is a 28-day step-by-step education, accountability, and strategy course that helps you understand the root causes of sugar addiction, how to address them to create your plan of action, and help you kick the cycle of eating excess sugar.
What we are going to learn:
We are also going to fill up your "Sugar Free Me Toolbox" with six new tools that are going to help you Avoid Temptation, Find and Avoid Your Food Triggers, and explore What You REALLY Want when you reach for the sweets. (Hint: It's not sugar)
The most valuable thing you are going to get over the course of this course (see what I did there) 🙂 is daily accountability and incredible support from both those taking this journey with you and our incredible team of coaches.
You will have your own account created in a really cool program called "Coach Catalyst". Every day you will get an email or message to your phone that delivers your daily "Sugar Free Me" lesson and asks the question: "Did you avoid eating all added sugars yesterday?"
Don't underestimate the power of answering that daily question honestly. This simple action does a couple of very important things. It creates a record for you to look back on and evaluate under what conditions and in what circumstances you tend to reach for the sweets. But it also helps your coach know when you need a little extra help to get moving in the right direction.
You also get access to our Private Facebook page, where you can hang out with folks on the same journey and where your coaches can offer more support. We have found these groups are a powerful way to stay connected and see that you are not the only one struggling. Take advantage of this page!
I really appreciate Dan making his resources and expertise in this area available to us. His full online course is priced at $95, but we are able to offer the 28-Day Sugar Free Me course for only $27. This is an incredible deal for everything you get!
The next "Sugar Free Me" starts October 2, 2017!
For someone who loves sweets (like I do), you may be wondering what you might be getting yourself into.
As with anything we do that is "new", it's going to take a little time to adjust to your "new normal". Here's a thought to consider.
Did you know that one of the keys to success and happiness in life is to practice self-compassion?
We are SO hard on ourselves when we don't live up to our expectations for ourselves, and that usually leads to a downward spiral of guilt and feelings of failure. I have lived it, and it usually meant reaching for more food. That's how I got to 280 pounds.
But I learned really fast that to take it off I needed more than education (I knew eating junk food wasn't good for me), or more willpower (when I am tired or feeling blue I have none). I needed a strategy for dealing with the inevitable stuff that comes up to derail me perfect plans - I think it's called life! 🙂
And that is what Sugar Free Me is all about. Sure there is an education component involved, but more importantly we are going to give you real world strategies to set yourself up to succeed, including what to do if (when) you aren't perfect and fall off the wagon.
No program is magic. Change takes effort and self-reflection. It takes a willingness to step out of your comfort zone and embrace something new.
Salespeople everywhere are going to shudder, but DON'T invest in this program if you can't or won't take the 10 or 15 minutes a day it will take to read the lessons and get involved with the group. The last thing I want is for you to have another reason to beat yourself up.
If you want to talk to Nancy or I to see if this 28-Day focus is right for you, you can drop us a line here.
To your success,
Lose weight with three mindset tips.
Stop chasing the quick fix and focus on the basics to lose pounds and inches.
To lose weight we need to be in the right frame of mind. I believe too many people enter into a nutrition or fitness plan without mentally preparing for it first.
Weight loss is possible, being healthier is possible, getting stronger is possible. Everybody knows that. The challenge is getting started. And that takes the right mental attitude and social support. I’ve worked with scores of men and women who want to lose weight, but the most successful ones – the ones who keep the weight off – are the ones who have the right mental disposition before starting.
Follow three mindset tips for permanent weight loss:
1. Surround yourself with the right people.
People need to understand they will need to make some different lifestyle choices to change how they look, feel and act like right now. Starting a new healthier life will include physical training and nutrition changes. In order to keep progressing in your healthier life and keep the weight off, it will involve further changes. Some of those changes may very well mean not being able to socialize with others who are a negative influence. You’ll need to find others that have the similar goals and hang out with them. That camaraderie will be like a secret driving force or accountability.
2. Don't expect it to be easy.
While losing weight doesn’t have to be an all-consuming chore, those seeking weight loss need to come to grips with the fact that it is going to take effort. Anything worth doing is going to take work. Accept the fact that there are obstacles to overcome. This is another great reason to surround yourself with positive people, as they will help you get over the inevitable hurdles.
3. Don't expect rapid progress to continue forever.
When starting a fat loss program, many people see dramatic results right away. But hang on because it won’t always be that way. People need to shift their focus from short-term losses to long-term results. Permanent lifestyle changes need to be made in order to prevent unwanted fat and a decreased health from coming back.
To your best health,
Fun facts to know and tell about water. These are absolutely worth sharing.
We’ve talked about the importance of drinking enough water and how it affects muscle soreness and fat loss.
Here’s some more good reasons to keep that water bottle handy…
Are you drinking the amount of water you should drink every day?
To your best health,
Let's face it. Life is getting busier and busier, and sometimes something has just gotta give.
For many that "something" is time in the kitchen, cooking and eating. Whether it's late nights at the office or running the kids all over creation, more and more the choice is "eating out".
One of the problems this creates less control of portion sizes, and the vast array of choices makes it oh-so-easy to eat way more than is helpful for our health and fitness goals. The fact that so often we are stressed and rushed when we are doing makes it even more likely our choices will be, let's say, less than optimal.
But first let's get some perspective.
If you go out to eat once or twice a month, or less, indulging in something you enjoy is not going to set you back for very long, if at all. There is some amazing food out there to taste, and I enjoy it as much as the next person.
But I know people who eat out two, three or more times a week, either out of necessity or choice. And travel is a whole 'nother animal, right?
When that's the case, we need a strategy to navigate through all those big portion sizes and calorie traps. It's a losing battle to eat out without one.
And that's what the Restaurant Cheat Sheet is all about.
Actually I think "Cheat Sheet" is selling it short, as this 53 Page e-book offers nutritional guidance and menu ordering tips for:
Get yours for absolutely free below, and let me know how it has helped you.
Some people talk about continuing education as if it’s an option. Especially when you are talking nutrition and your own health, you have to keep on learning.
Let’s face it, our lives are very different than when we were kids. The time my kids spend playing is astounding to me. I wish it wouldn’t change but I know it will. Think back to when you were just driving. The amount of freedom it afforded you also cascaded to other choices and options. For me, I had the freedom to drive myself to work and therefore stop at any convenience store I wanted to buy what my paycheck could afford to feed me. That meant a lot of Little Debbie’s snack cakes.
Life has changed again. I am now the mother of 6 and Gigi (grandmother) to 3. I work full time. I rarely just ‘play’ and I certainly don’t have a whole lot of use for Little Debbie’s. While they still might taste good, I have learned what a diet of those can do to a teenager, and I don’t want to experiment with a 50-year-old body.
! am constantly learning about new hormones my body is not producing as well or hormones that are raging that I didn’t know effected sleep so much. I am glad there is someone out there who is knows all this medical stuff to help me out.
Don’t stop learning. While your circumstances are different from person to person and your life is constantly shifting gears, you have to match your nutritional needs to you.
I can help you do that. There are far too many barriers in health, but once you’ve started to make changes to your system (it could be the system of how you think about food, how you look at each meal, how you put portion sizes on your plate, etc), the opportunity to level up is largely driven by you. Level up the field by what you choose, by how much your chose, how often you chose to go outside of the plan and by who you choose to learn from.
To your best health,
Despite turbulence and other conditions keeping airplanes off-course 90 percent of flight time, most flights arrive in the correct destination at the intended time. The reason for this phenomenon is quite simple — through air traffic control and the inertial guidance system, pilots are constantly course-correcting. When immediately addressed, these course corrections are not hard to manage. When these course corrections don’t regularly happen, catastrophe can result. Small things — if not corrected — become big things, always.
5 Things You Shouldn’t Go Without Doing On a Regular Basis
1. Plan your meals. Planning your meals each week frees up your brain power for other things. After you create your plan you won’t have to rely on your brain every meal to think about what you are going to have. Your stress levels will be reduced greatly because you will have one less thing to worry about during the week. If you take a few minutes to think about the week ahead, you will be able to develop a plan to overcome any barriers that might come up. Then when the stress hits, you already have a plan on how to handle it.
Most people like to plan on Sundays, but do what works for you. Some like to plan 3 days at a time, some like to plan the entire week. Some plan at night for the next day. The strategy isn't important, taking action is. Try a strategy and see how it works. Pay attention, analyze, and decide if you should continue with that same strategy or try a new one for better success. Everything is better with a clear plan.
2. Shop from your plan. Shopping can feel complicated, or like a pain in the butt — if you don’t have a clear system and structure. It doesn’t have to be like that. With a shopping list full of foods that you like and will eat, you can hit the grocery store, get in and out quickly, and leave knowing you’ve bought all the things you need to make your meal plan happen.
3. Take time for meal prep. As you go along, you’ll learn more about what works for you, and how to make healthy eating part of your regular routine. You’ll practice planning, preparation and having strategies for when you’re busy, traveling, and/or eating at restaurants — or for anything else that life throws at you. This will help you feel confident and in control of your choices, and help you stay on the path towards the goals you want to achieve. Over time, you’ll build a “meal prep ritual” of your own: something you like, find easy, and can do reliably.
4. Eat slowly. Eating slowly takes practice every day. Lucky for you, since you eat multiple times per day, you'll get lots of practice! If you find yourself rushing mid-meal, set your fork down, take a deep breath, and start fresh and slow.
5. Listen to your body. When the clock tells you it is time for a meal ask yourself: Are you physically hungry? Pause and check in. Look for signals like a rumbling stomach, lightheadedness, irritability, etc. If you had a scale from 1-10, you’d want to be a 7 out of 10 on the hunger scale. During your meal, keep on listening to those signals. Pause after you eat your normal amount of food. Before you eat more, give your brain time to catch up. You want to feel satisfied, not stuffed. You’ll know you ate just enough when an hour after eating you are still physically satisfied with no desire to eat another meal.
5 things that sound so easy to do, but just like an airplane you can easily get off course. These steps will keep giving you’re that course correction to get you back on track.
To your best health,
I use a simple system of red, yellow, and green lights to get our transformation started. Red light is food you’ll want to take out and not let back into your kitchen. Yellow lights are food that you might have questions on or that you know are not quite great but not quite labeled junk food – yet. Green light foods are those that you have been proven healthy for you. Green light foods don’t cause your system aggravation and unwanted side effects. They are foods that your body loves to have on your plate for health reason. Can you say zucchini and broccoli?
As each door of the cupboard, pantry, fridge, and freezer opens, take each food item out to examine under the Red, Yellow, or Green light.
Step 1: Red light = junk foods. Terminate.
Let’s start with your list of the obvious “red lights” from your fridge and pantry. This could include things like:
But please make your own list.
Step 2: Yellow light = trick foods. Triage.
Trick foods are foods that seem healthy but aren't. They’ve gone from something good (whole, minimally processed food) to something that a machine has put out, full of sugar and chemicals, and/or something that’s had all its original nutrients stripped out. It could also be items that you have in your cupboard for other family members that seem to trip you up. Consider minimizing and/or eliminating these:
This is a list you are going to work through. Right now it is giving you something to think about.
Step 3: Check for stuff you might not have thought of yet.
This is even more challenging than the so-called “healthier” foods in the “trick food” list, because you don’t think about these things being a problem… or think about them at all. (How much time do you spend thinking about BBQ sauce, anyway?) Most of these just pass under our radar, until we read the labels and discover that they’re sugar and chemical bombs. Or just not “food” at all. This includes:
Again, you don’t have to throw out everything. It’s not an all-or-none process. Just make sure yellow-light foods know they’re on notice and have to earn their rent.
Your red/yellow/green light items could be as simple as putting foods in these categories. For instance:
Green light (just about anything good for you goes bad quickly)
Step 4: Green lighting the kitchen.
Let's work on forming the "green light/wanted foods" list to help you restock the kitchen.
Step 5: Now its time to get to work.
Option 1: Throw out (or give away) any and all red light foods.
Option 2: Take all the food that is not going to support your health and put it in ONE specific cupboard. Preferably out of the kitchen, maybe even in the basement. If you are looking in your refrigerator, move those red and yellow items into the produce drawer. Why not bring all those wonderful veggies to a fridge shelf where you can see them? Out of sight out of mind should be a slogan when you are dealing with family member’s food. Try to make it as difficult for you to see and eat.
Now you have it - a simple plan of addressing the food in your kitchen. Red lights you get rid of or make it difficult to see. Yellow lighted foods are put on stand by, maybe even taken out until you know which direction they really belong. Green light foods should be easy to see and easy to reach for. They are what stand out most when your kitchen is made over. By keeping food that will help your nutrition grow in plain sight, you are making it easier for yourself to eat in health supportive way.
To your best health,
The "Donut Diet" requires you to have donuts on hand - makes sense, right?
(P.S. Don't be on the Donut Diet)
I want to get down to brass tacks. Because diets don't work, period.
The very word itself lends itself to a temporary fix rather than a permanent change.
It’s one of the reasons I don’t just hand you a menu plan and say “eat that”. What happens when you reach the end of the plan, or the one we gave you doesn’t work for you?
You go back to your default eating, which is what got you where you were in the first place. And that just doesn’t make sense.
Short term thinking rarely leads to long term success. When we focus on the “outcome” rather than the behaviors, we set ourselves up for failure.
Let’s say you want to lose 10 pounds in the next 2 months. Your whole focus is on that 10 pounds, and at the end of the 8 weeks you weigh yourself and you lost 8½ pounds. Your mind immediately focuses on the 1½ pounds you didn’t lose. I have seen it over and over again. You were wildly successful, and yet somehow you still are disappointed.
So how do we stop that?
We create and track measurable behaviors (or habits) that are supportive of our long term goals. The habit is something I can control and measure. If the habit I am developing is to eat breakfast every day, I either did it or I didn’t. When I do it consistently I know it will positively affect my desired outcome
Many of you struggle the most with planning. It was by far the biggest factor to derail you the quickest from your goals.
So let's hear what you found planning does for you:
Scott said "Planning helps you to shop more efficiently and you don't end up buying stuff you don't need (or is unhealthy for you!)"
Rebecca said, "This has helped me budget and eat better!"
According to Stephanie, "This helps me stay more true to my nutritional (fat loss) goals when I plan."
Deb said, "It will definitely help me to stay on track the whole week."
Stacey found, "Now I'm much better prepared, feel less anxiety over 'what's for dinner' and have started making a larger variety of healthy dinner choices."
The list goes on to include Mary, "It will help me to stay on track, and I won't be inclined to 'just pick something up'."
Melissa said, "it will keep me from running to the store and just grabbing something that probably wouldn't be good for me."
I could go on and on. My point is that planning meals for the week will:
You will not have to think on the fly. Check out these tips to planning your first week of meals.
So saving time, saving money, saving your sanity, and making the whole family happy all with a little well spent time at the beginning of each week.
And you? Do you want any of these things to come to you?
To your best health,
If you’re like me, I often want to eat when I am tired, sad, stressed or bored. True hunger kind of grows on you. It creeps up and makes us a bit hollow feeling or empty. When we let hunger grow it can turn from just a quiet signal to a full-blown H-Anger attack. Hunger can be strong, then quieter. It feels kind of like waves on an ocean.
BUT cravings on the other hand come on strong. Cravings don’t want to be ignored and will take over our thoughts and actions. Cravings must be what it feels like if your body was taken over by an alien. It’s not pretty people.
This helpful chart came from our ProCoach program.
Here are some tips to help you deal with cravings:
What do I expect this food to do for me? How will it change my feelings?
What am I telling myself about this craving?
What else is going on for me right now?
Hunger or craving? Allow yourself time to figure out which one you are feeling. This “pause” is one way to stop weight gain from feeling like its spiraling out of control. A short break to check yourself can give you back the control you’re looking for.
To your best health,