A Lighter, Brighter, More Energetic You

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chivesSpring is finally here!  One of the signs for me was a large tuft of chives that poked its head out of the ground a few weeks ago and that I’ve been picking from ever since.

This is a natural time of the year to cleanse.  In fact, our bodies instinctively want to do this after a long, cold winter of eating heavy foods and reduced movement.  And like magic, nature provides some of the best foods around this time of year for us, like dandelion, which is a potent cleanser.

The other day I was telling a client of mine that I was gearing up to do a detox and she asked why I detox?  Well, as much as I’d like to think my diet is ‘perfect’, it’s not.  I had never taken part in a cleanse of any sort until a few years ago, and I liked the results so much that I decided that they would become part of my spring and fall.

You’re probably aware that your body is designed to continuously detox through your breath, your skin via your sweat, and your digestive system; however, today, we’re continuously bombarded by chemicals like:

  • chlorine and fluoride in our water,
  • fumes from car exhaust and power plants that often contain heavy metals,
  • xenoestrogens from plastics, cans, cash register receipts and our personal care products,
  • pesticides, herbicides, synthetic fertilizers, antibiotics and hormones from our food

And much, much more and we don’t even know the full impact that exposure to one or more of these can have on us over time.   There is, however, a growing body of evidence that many of these so-called persistent organic pollutants, or POPs are playing a role in the chronic diseases on the rise today, such as obesity, early onset diabetes, cancer, etc.

And if you’re interested in exactly what’s showing up in people’s bodies, the CDC puts out a report on human exposure to environmental chemicals and the EPA’s site allows you to search by state or zip code to see which chemicals have been released into the environment and by whom.

What’s becoming increasingly apparent is that some of us are better at eliminating toxicity from the body than others.  And, if you diet is particularly burdensome on your body, it becomes much more difficult to keep up with the detox process.   Even with a healthy diet, we sometimes just need a nudge.  I remember a couple of years ago, I had a pesky rash on my left elbow for weeks that would not go away.   About seven days into my detox though, it had disappeared without a trace.  That surprised even me and my results have always been positive.

So, to give my body a rest and to clear some space to allow it to get rid of any gunk that may have built up over the long winter, and to transition into a lighter eating pattern for the spring and summer, I do a cleanse.

How might you know that a detox/cleanse is a good idea for you?  Your body will leave clues.  There’s a long list of signs that I will often go over with my clients and here are some of the most common that can be alleviated:

  • digestive issues like diarrhea or constipation
  • itchy or ringing ears
  • mood swings
  • fatigue or sluggishness
  • itchy or watery eyes or dark circles
  • headaches or insomnia
  • stuffy nose or chest congestion
  • poor memory or concentration
  • chronic coughing or canker sores
  • skin breakouts
  • joint aches or stiffness
  • water retention
  • weight gain or loss or trouble losing or gaining weight
  • bingeing or cravings

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I have several clients gearing up for detoxes and I’m about to begin my 14-day program.   This program includes a medical food and a supplement that both provide additional liver support so that when toxicity is released, the liver has enough resources to safely neutralize and ship it out for elimination.   The last thing you want is for your body to dislodge the toxins hiding out in your fat cells, only to circulate them around and do damage in your body, and then store them somewhere else.  I also offer a 21-day ‘food only’ detox designed to be gentler than the 14-day program.

If you’re ready to feel lighter, brighter, and more energetic, check it out my programs here.  You can also read about what some of my clients have to say about their detox experiences.  And if you order a program by April 15th, you’ll get a reduced rate of $100 off!.  So if you’ve been thinking about it, now’s the time.  You can order the program now and begin when you’re ready. Simply contact me here and we’ll get you set up!

Give Your Lower Back and Hips Some Love Today

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If you sit for long periods of time throughout the day, then chances are you’ve experienced or are experiencing lower back discomfort or pain.  I know if I sit for longer that a couple of hours at a time, my lower back tightens up and I need to take care when standing up from a chair, or especially with getting out of a car so that I don’t torque my back from the combination of turning and rising.

One of my strategies has been to alternate between sitting and standing more often and even as I type this, I’ve got my computer propped on a pedestal on my desk and I’m standing.  It’s also good for circulation, helps burn more calories, and I often add in some isometric exercises as I type to give my muscles a workout.

If you don’t have the option to stand while you work, Judi Bar, a certified yoga therapist at the Cleveland Clinic demonstrates three simple stretches in this two minute video that you can do right at your desk to give your lower back and hips a good stretch.  There’s no need to change your clothes, take off your shoes (unless you want to), or even get up from your chair, although after the stretching, you may be motivated to stand up and stretch your upper body too!

If you’re not used to stretching, begin by moving slowly in and out of shallow movements and use the rhythm of your breath as a guide.  Over time, allow yourself to go into deeper stretches and hold them for more breaths.   Not only will you be giving some love to your back and hips, you’ll be taking a moment to slow down and get present, and that will help to reduce stress and at the same time energize you!!

Starting the day w/good intentions and ending it w/a pint of Haagen Dazs

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Courtesy of -Marcus-

Does this sound familiar?  You wake up in the morning ready for a day of healthy eating.  You eat a small bowl of cereal or a slice of toast for breakfast, or grab a banana and head off to work.  Lunch rolls around and you sip on a cup of soup or eat a vegetable salad – and all is well.   By 3 or 4 o’clock, though, you’re suddenly craving chocolate, you stop to pick up a pizza on your way home from work, you graze while you’re cooking dinner, or after dinner, you polish off a pint of ice cream.

If any of these situations sound like you, you’re not alone.  So many people I talk with begin their day with good intentions and end it forgetting all about them – over and over again.  Although there are many factors that can play into this scenario, one has to do with our bodies’ natural cycle of brain chemicals like serotonin that’s functions in appetite control, depression and anxiety relief, pain tolerance, and sleep.

For example, in the morning, levels of your ‘feel good’ neurotransmitter serotonin are high and as the day progresses, they begin to dip.  And so by the afternoon, if you’ve depleted your supply without replenishing it, your cravings will begin – for foods like ice cream and chocolate, or a bowl of cereal with milk, or a gooey cheese pizza.   Why?  Because dairy (and cacao) is a good source of protein, and specifically tryptophan, the building block of serotonin.

As you’re probably well aware by now, though, concentrating these heavy, fatty foods later in the day will not only pack on the pounds, it will disrupt your sleep, impact your digestion, and ultimately lead to more serious health issues.   And if you’re like many people who have inherited less serotonin-making capabilities, then you’re much more sensitive to a diet that hinders its production.

If you suspect this is you, then here are some dietary/lifestyle habits that may help maintain your serotonin levels:

Eat regular meals that include protein.   If you’re skipping breakfast or lunch, or going light on them, you’re probably not getting enough protein during the day.  In addition, in most protein sources, tryptophan is low compared to other amino acids and in plant proteins, it’s levels can be up to ten times lower per serving than in animal proteins.

Even with animal proteins, wild game and animals that are raised on their natural food sources (like grass-fed beef) are higher in tryptophan than animals raised on corn so making the shift to cleaner sources of meat, fish, eggs, and dairy can help.  Some of the plant sources of tryptophan include legumes like beans and lentils, nuts and seeds, leafy greens, whole grains, bananas, winter squashes and sweet potato.  This page provides a list of a variety of tryptophan sources.

Include healthy fats in your meals.  Fat helps tryptophan become available to the brain so it’s important to include it at every meal.  Foods like avocados, nuts, seeds, olive oil are all sources of healthy fats to include regularly.  In one study, researchers found that decreasing fat in people’s diets correlated with increases in low serotonin symptoms like anger and hostility.

Cut back on caffeine and artificial sweeteners.  If you’re beginning your day with a cup of coffee, you’re working against your serotonin stores early since as a stimulant, caffeine works in exactly the opposite way of serotonin’s calming capabilities.  In addition, according to Julia Ross in The Mood Cure, the artificial sweetener aspartame can also have an overstimulating effect because one of it’s components, the amino acid phenylalanine converts to the stimulants tyrosine, dopamine, norepinephrine, and adrenaline.  And it’s second component, the amino acid aspartic acid is also highly excitatory.

Eliminate sugar and refined carbohydrates that are naturally low in tryptophan and wreak havoc on your blood sugar and insulin levels that also promotes stress in the body and interferes with your good mood!

Get regular exercise because it increases oxygen in the body, which is important for serotonin production in the brain.  It also helps divert amino acids necessary for muscle building and repair to the muscles, freeing up some of the competition from tryptophan for crossing the blood brain barrier (remember, its supply is already low compared to other amino acids in dietary protein).  In fact, regular exercise helps to balance all brain chemicals naturally.  The important point here is ‘regular’ exercise because like everything else, it’s benefits are temporary.

If after trying these strategies, you still suspect your serotonin levels are still low, there are additional supplements that can be taken, even temporarily to help raise them. Contact me for more information and we can determine if you’re a candidate for them.

Why You May Never Arrive at Your Destination and Why That’s a Good Thing

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ID-100132826“In essence, if we want to direct our lives, we must take control of our consistent actions.  It’s not what we do once in a while that shapes our lives, but what we do consistently.” ~Tony Robbins

One day many years ago, I was leaving my place of work to go home for lunch and I saw a woman running down the street.  From my best guess, she was in her late forties and had accumulated excess weight in her abdominal area­, which we all know by now is dangerous.  She was running at a slow pace and appeared to be struggling with her breath.  Except for what I saw, I knew nothing else about her.

Over the course of several months, I would continue to see her pounding the pavement on my way home for lunch and what I began to witness was astounding.  Gradually, her step got lighter and quicker and I could see that she was breathing easier.  She also lost a considerable amount of belly fat, her face got thinner and she had a glow to her skin that wasn’t there before.  And the look of struggle was eventually replaced with a look of pure joy.   It didn’t take a genius to see that this woman was transforming her health.

Fast forward two decades.  I’ve been working out at the same gym almost daily for a little over a year.  When I first started going, I noticed a woman who came in regularly too and each time I ran into her, she was focused on her workout.  The last few times I’ve been, it dawned on me that this woman had lost a significant amount of weight.  Her hips, thighs, and arms had shrunk and she now had a waist.  She’s also more energetic, her complexion is pink, and she smiles a lot.  I also spoke with her the other day and she said that after years of putting herself last and feeling the effects of that, she put her foot down and decided that her own self-care was a priority. Yay for her!!

Yes, both of these women have lost weight.  AND their improved health is showing up as increased energy, healthier skin, and better moods.  Both women are examples of what you can accomplish when you make the commitment.  It’s like anything else, right?  If you commit the time and effort to furthering your education, working on your relationships, spending quality time with your kids, packing your own lunch, or maintaining your home, it will eventually pay off.  Often times in ways that you don’t anticipate.   For both of these women, their commitment, consistency, and determination was paying off.  Not overnight, but over time. 

If you agree with the expression, it’s the journey, not the destination, then you get that the transformation that happens along the way is what gets you there.  Where it really gets interesting, though, is that you may never actually arrive ‘there’, because as you change and grow, so does the destination.

My most successful clients are the ones that make a commitment to themselves and are consistent with their actions.  That doesn’t mean that they never splurge at a birthday party or holiday, or that they never miss a workout.  It just means that their new normal is healthier and they are much quicker to get back on track and move forward than they were in the past.  And this is in part because they’ve adopted new habits.

I was talking with one of my clients recently and she agreed that with everything she’s learned, she can’t really go back because she’s inherently changed.  She’s equipped with information that has changed the way she see things and she’s tried and experienced new things that have expanded her toolbox and her habits towards better health and she now knows what it’s like to feel good!

Not long ago, I saw the same female runner again – running of course.  Still looking amazing and still on her journey, and once again inspiring me…

If you’re motivated and ready to make a commitment to yourself but unsure where to begin, I’d love to help.

A Tiny Seed that Packs a Nutritional Punch

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chiaseedsIf you’re looking for ways to boost the nutritional value of your diet without necessarily disrupting it too much, try chia.  For my clients who are not already eating chia seeds, they will frequently react with surprise, and I can understand why.  It took me some time to get past the idea of the chia pet and onto the seeds as the superfood that they are.

Salvia hispanica is a flowering plant related to sage that is native to central and southern Mexico.  The seeds are gray or brownish red and a white variety can also be found under the name of Salba.

By adding just one ounce, or ~2 tablespoons of chia seeds per day to your diet, you’re getting 11 g of fiber, 4 g of protein, a healthy dose of plant-based omega-3 fatty acids, and high levels of calcium, phosphorous, zinc, and manganese; all for about 130 calories.

When added to a smoothie or bowl of oatmeal at breakfast, they’ll help balance your blood sugar and keep you satisfied until lunch.  You may be wondering how these tiny little seeds can keep you satiated.  The secret is in their ability to absorb many times their weight in water–keeping you full longer.

Although they’re digestible in their raw dried state, soaking them ahead of time will produce a gel that can be added directly to smoothies or dishes for thickening.

In a glass jar, simply add 1 part of seeds to ~8 parts of filtered water.  Combine and refrigerate for several hours.  To use, add a heaping tablespoon of the gel/seed mixture to smoothies, juices, dressings and sauces.

For a quick breakfast to take on the go, add 1-2 T of dried seeds and a sprinkle of cinnamon to 8 ounces of almond milk.  Soak overnight in the fridge and drink in the morning.   I’ve also ground them in a coffee grinder and used the powder in granola recipes.

chiapuddingCraving something in the afternoon?  Try a chia seed pudding.  This is something you can mix up the night before or in the morning and let it thicken in the fridge during the day:

1 c almond or other milk

¼ c chia seeds

1T unsweetened cocoa powder

1 t vanilla

1 T real maple syrup

½ t cinnamon or other spices

Mix the ingredients in a blender or shaker cup.  Pour into a glass bowl or jar and refrigerate for two hours or until thickened.  Garnish, if desired, with fresh berries or chopped nuts.   Makes 2-3 servings.

A Weight Loss Strategy You May Not be Aware of

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top of montserrat“Sitting has become the smoking of our generation.” ~Nilofer Merchant,  TED2013

There are many aspects of our lifestyles today that could be compared to smoking, like a diet high in processed and fast foods, and the fast-paced, stress-filled schedules we create for ourselves.  And there is also one habit that we’ve settled into that we don’t often think about as harmful and that is long periods of sitting.

For many of us, sitting comes with the job.  You may spend your days in front of a computer or in a vehicle.  And if you’re at all concerned about your health, you probably think more about how to change your diet or fit in more exercise.   As important as exercise is, it’s often not enough to offset the many hours you may spend in a chair.

As much as I make efforts to get out of my seat more during the day, this topic really came to the forefront for me last week when I was on vacation in Barcelona.  I knew that I wouldn’t be working out at the gym and so I initially thought about how I would incorporate exercise in everyday.  What I quickly realized was that it wasn’t that difficult at all.  Here are three ‘activities’ that I believe made it possible for me to maintain my weight while sampling the local, traditional foods, like paella, bread rubbed with tomato and olive oil, egg frittatas, Catalan crème, and lots more. I’m not suggesting that you adopt strategies so that you can eat with abandon on a regular basis, but rather as a means for you to get to an ideal weight or keep the weight from creeping up over time.

1.  Walking – Sounds so obvious, but it became very clear to me how little I walk!   And even with a daily workout, it’s not enough if you’re sitting for the rest of the day.  But in Barcelona, we walked everywhere.  Even if we chose to use the subway, there was plenty of walking through the system to get to and from the trains.  I actually went through a bit of a withdrawal when I got home.  Moving outdoors in the wide-open spaces was energizing and relaxing at the same time.  Think about where you can incorporate more walking into your daily routine.

2.  Stair climbing – We were staying on the top floor of an apartment building which meant climbing seven flights of stairs (if I chose to) to get there.  So I climbed them two to three times per day for the entire week.  Although it doesn’t sound like a lot, I was surprisingly winded when I got to the top, so it was well worth the effort.  I also chose the stairs in the subway system and the airport, which was also often faster than taking the escalator.  Not that I was in a hurry ; )

3.  Spending time in the cold – The temperature for most of the week was a ‘balmy’ 50-60 degrees F (when compared to CT), yet it was still cold enough to feel a chill after several hours.  It was also cooler at higher elevations, like at Montserrat, a mountaintop monastery (pictured above).  You may not often think about it, but if your body has to work harder to generate heat, you’ll burn more calories.  This article posted recently about using the cold for weight loss supports the idea through your body’s use of brown adipose tissue, or BAT, to stimulate your metabolism.  Although I don’t think it’s necessary to submerge yourself in an ice bath, but if you ski or ice skate, then you are probably already reaping the benefits.   If not, begin with spending more time walking outdoors in the cool weather or keeping your house at a cooler temperature.  It’s also a great way to save on your heating bill ; )

Hiding Out Because of a Cold Sore?

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Image courtesy of Stuart Miles

I wanted to bring up a topic that I don’t talk about much, if ever, although one that I’ve had to live with for most of my life:  cold sores.  For as long as I can remember, I’ve been prone to an outbreak and if you suffer from them or know someone who does, then you know what I’m talking about.  They’re unsightly, they’re painful, they can leave scars, and they feel like they can put my life on hold.

Ironically, the thought of addressing this topic now came as Valentine’s Day approached – how romantic!  Call me a rebel, lol.  But rather than talk about the benefits of dark chocolate or love, or how to keep your heart healthy, something attracted me to the lips.  Maybe it’s because the holiday signifies love and intimacy–and kissing and I wouldn’t want something like this ruin (or prevent) a good kiss : )

If you’re someone who gets cold sores, then you probably know very well that they’re caused by Herpes Simplex Virus 1 (HSV-1).   Amazingly, 95-98% of people harbor the virus and many may never know it if they don’t have an outbreak.   While dormant, it resides in our neurons and when activated, it targets the skin and mucous membranes, often on or near the lips.  If you do get one, it’s important to keep your hands away from your eyes to avoid ocular infections, including keratoconjunctivitis that can be serious.   And HSV is contagious, so it’s important to keep your personal hygiene items like hand and face towels, your toothbrush etc., separate to avoid contaminating others.

Over the last 10-15 years, I’ve been pretty successful at reducing both the frequency and severity of cold sores through some trial and error with anecdotal and scientific evidence (you can read about here), and personal observation about when I’m most susceptible.  My own personal treatment plan for HSV-1 has been relatively holistic.  There are actually drugs available to prevent outbreaks; of course they don’t come without side effects.  I have tried some of the topical treatments though that I’ll mention below.

In general, here are the triggers that I’ve found for myself.  Many overlap with those commonly reported and they may vary from what you’ve found:

Overexposure to the sun – this can lead to dry, parched lips and in general, anytime my lips have gotten overly dry, I’ve been susceptible.  In fact, if my lips get dry inexplicably and even lip balms don’t seem work, then I know something’s up and I take extra precautions.

Stress – not surprising, since stress can weaken the immune system and make it more difficult to ward off a viral attack.

Acidic foods  – for me specifically, these include things like citrus (oranges, grapefruit, and tomatoes, especially cooked), vinegars and drinks like Kombucha.

Arginine (arg)-rich foods like nuts and nut butters, seeds, coconut, even chocolate (sadly) – of course, foods that I love!

Poor diet in general  – too much sugar and refined carbohydrates that are going to weaken the immune system and of course promote hormone imbalances and stress.  And combining this with my monthly cycle increased the odds.

So, what can you do to reduce the likelihood of getting a cold sore or quicken healing?   Many measures are obvious and some not so:

Keep your lips protected in the sun – Wear a lip balm, preferably with sunscreen when you’re outdoors.  There are many brands out there, but I like Burt’s Bees because it’s petroleum- and chemical-free and easy to find.   As a general rule, avoid letting your lips get dried out or chapped.  If it happens, check in on your hydration and your diet, both of which can have an impact.

Reduce stress – Exercise, proper diet, enough sleep, mindfulness techniques like meditation and breathing can all help here.

Avoid trigger foods – Maintain a healthy diet free from sugars and refined carbohydrates and try cutting back on citrus or concentrated foods like nuts and seeds, etc.

Take l-lysine (lys) – An essential amino acid found in high levels in animal products, l-lysine is believed to antagonize l-arginine, which activates HSV-1.  Foods like nuts and seeds contain both arg and lys, but the levels of arg are often much higher.  Some studies have shown that l-lysine supplementation can help.  I’ve been taking about 1000 mg everyday for at least a decade and sure enough, if I go off of it for several days, I’m more likely to have an outbreak.   I’m also more able to keep foods like nuts and seeds (and chocolate) in my diet if I am consistent with taking lys.

Apply ice – Over the last couple of years, I’ve found that at the first sign of an outbreak (usually a tingling on my lip), if I apply ice for as long as possible, even if I do get a cold sore, it’s usually much less severe and heals more quickly.   It may not always be practical to do this, but if you’re at home and can take the time, it may be worth it.

Use over the counter meds – In the past, I’ve used ointments like Abreva and also a homeopathic cream that worked well to shorten the duration of an outbreak.  Zinc sulfate has also been shown to speed healing time and there are a number of additional herbal remedies listed here that I haven’t specifically tried.

Seriously, cold sores are no fun and preventing them is always better than dealing with the healing.  Is there something you’ve found that works for you?  I’d love to hear about it!

And if you’d like support with transitioning your diet and with strategies for managing stress, I have an arsenal of tools that can help.  An eating plan and lifestyle strategy that reduces the chances of getting cold sores will help you across the board with your health.  Want more information?  Contact me to see how to get started.

Noodles with No Carbs!

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If you’ve been cutting back on starches like pasta and bread, here’s a noodle to try that’s gluten-free, starch-free, and for the most part, calorie-free.  At this point, you’re probably thinking, huh?  How can a noodle be calorie-free?

shirataki noodles

Shirataki noodles are made from a tuber called devil’s tongue yam or elephant yam that is composed of mostly water and a soluble dietary fiber called glucomannan.  The noodles are formed through an extrusion process, so they’re 100% yam.  There is also a variety made from tofu that has 3g of carbs and 5 calories per serving.

The noodles shown here come packaged in liquid and should be drained and rinsed.  The directions on the package also say to boil them briefly in water to remove the bitterness, although I didn’t find it necessary.   Like tofu, the noodles are flavor-less and will take on the flavor of the dish and I found that they have the texture of a very tender cellophane noodle.

shir noodles and veg

The other night, after draining and rinsing the noodles, I sautéed some Vidalia onion, thin slices of green cabbage, and Shitake mushrooms, then added the noodles along with Tamari (a wheat-free soy sauce), fresh ginger, and some toasted sesame oil.   The result was a quick, easy, really tasty and surprisingly filling dish!!  I’m thinking the noodles would work well as a last minute addition to soups too.

shir noodle dish

Shirataki noodles are found in the produce section of most grocery stores and run about $2 for an 8-ounce package.  My word of caution for them is that because they’re not a major nutritional source, it would be best to eat them sparingly, rather than make them a staple in the diet.   For a noodle craving, though, I believe they’ll do the trick…

How to Save Money and Your Waistline

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Image courtesy of savit keawtavee

Not too long ago, I posted an article about a bottom-less bowl of soup experiment carried out by Brian Wansink and colleagues from Cornell University that demonstrated how we use our eyes to gauge our hunger and satiety levels.   Well, here’s another interesting finding about how influential size is on how much we consume from more experiments they conducted using everyday products.  Again, you may think you’re immune to this, I know for sure that I am not and I’d even go so far as to say I’m aware of when I’m doing it, and yet, I do it anyway.   What about you?

In one experiment, under the guise of a fundraising promotion, they invited parents in to cook dinner for themselves and provided the ingredients: a box of spaghetti, a jar of sauce, and a package of ground beef.  Half of the couples that participated were given medium sized packages of foods and half were given large sized packages.  What they found was interesting.  The couples that prepared dinner with the large packages of ingredients not only prepared 23% more, they ate more.

In another experiment, if they gave people one-pound bags of M&Ms to eat while watching a video, they ate almost twice as many as those that were given half-pound bags.  In fact, from all of the foods that they studied, people consistently ate 20-25% more when preparing, serving, or eating directly from larger packages.

This phenomenon wasn’t only restricted to food either.  People poured more shampoo, plant fertilizer, dog food, and laundry detergent from large versus small containers.  And out of the forty-seven products they tested, all produced the same results except one:  liquid bleach.  Evidently people are mindful enough to want to prevent ruining their clothes.  If only we practiced that much awareness with food to prevent ruining our waistlines!

Now think about how we shop these days.  For example, there are so many good reasons to shop at those big box stores, right?  They’re convenient for stocking up on groceries and can save you money on the things you’re already buying.  But if you’re consuming more than you normally would, you may not be saving money after all.

Think about every product you use.  Do you use more paper towels, napkins, or toilet paper when you know you have a plenty stashed away?  More aluminum foil, plastic wrap, or Q-tips?  Are you pouring a bigger bowl of cereal, squeezing more ketchup onto your plate, or eating larger servings of chips from the family-size bag?  Or like me in the past, after getting halfway through a giant box of something, do you throw it away because everyone’s tired of it?

It’s so tempting to think that bigger is better, but this is not always true, especially when it comes to food.  So here are some tips to get around over consuming:

If you’re buying in bulk, separate into smaller portions.  You may normally do this for foods like meats for freezing, but how about foods like nuts, chips, and cereals?  Keep smaller amounts visible for everyday and store the reserves for refilling.

Buy only what you need.  Are you tempted to buy larger quantities simply because they cost less per serving?  A smaller jar of spaghetti sauce may cost more per ounce than a larger jar, but if the smaller jar is enough to feed the family, then you’ll be saving money and calories simply by consuming less.  You’ll also be saving on space.

Serve yourself.  Are you in the habit of snacking directly from the big bag of chips or popcorn?  If so, you’re more likely to underestimate your portion size and overeat.  Instead, serve yourself a portion of food directly into a bowl or plate and walk away from the bag.  You’ll be less likely to overindulge.

In the end, it’s all about thinking about your family’s specific shopping and consuming habits and unique needs.  And without too much change to your lifestyles, you may be able to save yourself calories, money, space, and just as important, the environment!

If you’re looking for support to help you reach your health goals, contact me for a Weight Loss Breakthrough Session today.

Off Meds After a Decade [Testimonial]

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tammytI love sending out my newsletter with tips and tools and inspiration to help you live your healthiest and happiest life.  It’s actually great motivation and inspiration for me to constantly grow, because the more I do, the more value I can offer you.  For example, this weekend, I’m attending a seminar to learn about some of the latest research on the topic of weight loss as well as hear from some practitioners who have had very good success with their patients.

And periodically, I like to share stories about my clients as inspiration and testimony to the possibilities, and to allow you to see that every client’s story is different, and so even with your unique situation, it is possible to regain your health. This week’s success story is about my client, Tammy.   When I began working with Tammy last September, it didn’t take long for me to realize that this was one committed and determined woman.

At each of our sessions, we’d talk about her goals and challenges, we’d agree on a plan for the coming two weeks, and the next time we’d meet, she’d have news about the action she had taken and how she was eating better, feeling better, and looking better.   One day, she very excitedly stood up and said, “Look!  I’m wearing skinny jeans!!”  And I wanted to cry.  Because at that point, it was way more than the jeans.  To me they represented the transformation she was undergoing.  A transformation that didn’t involve deprivation or punishment or guilt; it was more like enlightenment.  And so here is what she wanted to share to help inspire others:

Linda is Amazing! Working with Linda has changed the way I look at myself and my relationship with food. My goal was to change the way I eat for my health. After spending a decade on medication for acid reflux it finally got to the point where I could barely talk as I was always choking on acid. I just wanted to feel better and get off the medication. Working with Linda has helped me do just that. I have been off reflux medication for four months and by eating the right diet, it is no longer a problem. I have also reduced the hives I was getting by eliminating foods that didn’t work for me.  And as an added benefit I lost eight pounds, which made me very happy!! She provided me with healthy recipes for my busy lifestyle as well as the support needed to move forward. I have reduced stress and I sleep well due to her guidance. I can’t thank her enough for all she has done. I am on my way to a happier healthier future!

If you’re ready to make the commitment to yourself and want the support and accountability to make it happen, let’s have a conversation.  It just may change your life…