The weight loss industry is a big fat lie. People will tell you anything to sell you a product. Honestly, I’m over it. I used to believe that some people needed those <<insert here shake, bars, pills, tea, etc….>> to help them achieve their goals. But over the years I’ve learned otherwise. They are very …
(Scroll down for a 21DSD SUPER GARLIC STIR FRY RECIPE) Make no mistake….it’s no accident you “can’t eat just one” of a potato chip.Food science is an entire industry dedicated to DESIGNING foods you can’t stop eating.“When it comes to stimulating our brains…individual ingredients aren’t particularly potent. But by combining fats, SUGAR and salts in …
Well, it’s January and it’s time to get back in our groove right?
Routine. Back to work. School gets back in session. Cold weather keeps us IN a little more than usual? Or maybe you’re hitting the gym in an effort to combat some of the eating and drinking you did over the past few weeks?
Well I have the perfect program to help you get started RIGHT in 2018!
Most of my clients KNOW how to diet….let’s be honest, most of them have lost weight on diets many times before.
They’d rather do it the “right way” this time.
If that’s you, then THIS program is the exactly what you need.
No dieting. Just a whole food program designed to kick those sugar & carb cravings to the curb.
I’ve had people ask me, is it better to do a “detox” or focus on “eating clean”?
Why not do both?
THAT IS EXACTLY what the 21DSD is all about!
Whole and real foods.
No calorie counting.
No crazy exercise requirements.
Gluten free, soy free and sugar free – very allergy friendly.
Essentially, we cut out sugars & processed foods for the three weeks.
As a Certified Holistic Health Coach most of what I do is help my clients create a healthier lifestyle by focusing on clean eating, better meal planning & prep, learning to listen to their bodies, and eat more nutritionally dense foods…..all of this while living a normal (crazy, hectic, busy) life.
That is why the 21DSD totally appealed to me and why I chose to offer this “detox” for my clients.
Because when you “detox” correctly….there is NO DIFFERENCE between a “detox” and “clean eating”. Beware of anyone that tells you otherwise.
I would never recommend any crazy detox programs that require you to take a ton of supplements, juice all day long, or live on lemon juice and cayenne pepper water (ACK….remember that one?).
Not for me.
Not for my clients.
The 21DSD is a WHOLE FOOD program. It was designed to get you back on track with your clean eating goals, and RESET your tastebuds.
You WILL be amazed at how you feel after 21 days!
FALL IN LOVE with REAL FOOD.
It will change your life.
Have you ever wondered….what’s all the fuss about detoxing? Let me give you the lowdown…. Detoxing has become a popular way for people to: restore their health jumpstart their metabolism lose weight kick off a clean-eating program And when done right, detoxing does a great job of helping you achieve those goals. As long as it’s …
It’s hard to believe we’re already talking about the holidays….Thanksgiving, Christmas, New Years….SNOW!?!? Well, not really snow here in the ATL but cooler weather for sure (FINALLY!) As we begin Thanksgiving week I want to remind you. You are in control. 👊👊👊 Even though it may not always feel like it. Sometimes…what should be a …
FACT: Once I learned to throw away the scale
I FELT FREE
I’ve talked a little bit about how the scale REALLY did run my life….
Weekly weigh-ins were how I determined that I’d had a successful week…or I didn’t.
I thought this was smart.
I was “staying on top of it” so it didn’t get away from me. No one wants to go “live life” and a few weeks later have trouble zipping up their jeans….
I get it. No fun.
<sigh> I’ve totally been there….
Here is the part about that statement that just doesn’t work for me anymore.
The part that makes my health coach heart just CRINGE…..
That part that says “No one wants to GO LIVE LIFE” and then…what feels like suddenly, realize they’ve gained weight.
BUT I do!! I WANT TO GO “LIVE MY LIFE”…..
Isn’t that what we’re supposed to do?? LIVE LIFE?
I don’t want to have to always worry about gaining weight. Or not fitting into my clothes. I just want to LIVE.
For many many MANY years…I had no idea it was truly possible.
Because for many, many, MANY years I was emotionally tied to my twice weekly weigh in.
Because for man, many MANY years…..that was how I thought I was supposed to manage it.
It confirmed that I had will power.
Confirmed I was doing everything “right”.
Until one day, I realized what was happening. I realized that this one tiny thing (okay, maybe it was a little more than a tiny thing….), really was controlling my LIFE.
It was affecting how I LIVED.
So after I stopped…after I decided to LIVE and not worry about the scale…I FINALLY felt freedom.
You see, I could talk all day about how I didn’t diet….I didn’t believe it was a “diet” because I wasn’t actively doing a “diet”. But “diet” is, and really should be, a generic way to talk about how you eat.
Currently my “diet” is one where I eat what I want. It’s one full of mostly plant foods and whole grains. Coffee….REAL food , very little processed foods and….the occasional sweet treat (my weakness).
Oh yes….and red wine a few nights a week.
This diet is one of health. One that means I don’t HAVE to worry about my weight or my clothes fitting.
One that keeps me HEALTHY. Because it IS healthy.
That is what I LOVE about what I do now. As a Holistic Health Coach I LOVE helping my clients learn how to eat clean, love food, get back in their kitchen, create mindfulness around mealtimes and enjoy what they eat.
And zip up their jeans again 😉
You know what….I’m going to share with you EXACTLY how you can live this way.
I’m going to share with you EXACTLY how you can live your own WHOLE FOOD LIFE….how you can:
- lose weight
- increase energy
- feel better
- increase digestion
- eat more whole foods
Join me on my upcoming LIVE webinar – read more and SAVE YOUR SPOT here! I’ll share with you the SECRETS I share with my private clients so they can live a life of HEALTH….eating food they love….without counting calories, points or carbs (I’ve done all those things before too).
Health is possible. Join me and I’ll share how!
These types of recipes have been floating around for quite a while but I’ve only recently gotten on the bandwagon. But now? I’ve been eating it for several days in a row and LOVE IT. So easy, nice to grab first thing in the morning with no prep work. It’s perfect directly out of the fridge.
You can change this up by adding different fruits, pumpkin puree (I’ll be doing a little pumpkin one soon). Change it up to your taste.
Simple Overnight Oats
dash of vanilla extract
1 cup old fashioned oats
3-6 tbsp of milk or dairy free milk (depends on how thick you like it)
2 tsp sweetener of choice – honey is my preference (agave, stevia to taste)
1 cup frozen fruit or berries
Combine all ingredients except the frozen berries.
Divide half of the yogurt/oats mixture between two small mason jars.
Top with 1/4 cup of frozen fruit in each jar.
Repeat with the remaining yogurt/oats mixture and fruit.
Cover and refrigerate overnight (6 hours minimum).
Woot Woot – SUPER excited about my first CLEAN EATING CHALLENGE!! I’m working hard on it and cannot WAIT to share it with you (join here!). My eguide will be delivered to your inbox on November 1st and we will start, as a group, the following Monday (11/7). Truly, CLEAN EATING has transformed my life …
…and I have to admit….it is so nice.
After years of meal planning, portion controlling and mitigating damages after a weekend of eating, it is SO nice to not think about it so much.
I know I know…..enough already, right? I do eat whatever I want. I don’t log my food. I don’t count calories. WHAT the heck!! Do you know what’s even nicer than being able to eat anything and everything you want?
The fact that what I “want” isn’t all that bad….the fact that what I want is pretty darn HEALTHY (most of the time).
Now I know, if you have a very specific goal….or truly want those 6-pack abs….then what I do isn’t for you. You need a trainer.
My private clients are the type of people that just want to be HEALTHY. They just want to LIVE a healthy life and enjoy food (and chocolate) without stressing about it.
And THAT, my friends, is the point, truly it is. The key to true FREEDOM around food is learning how to create a life that CRAVES and DESIRES healthy foods (more than unhealthy foods!). That is what a Health Coach helps you do.
A desire to eat healthy MOST of the time. Not because you HAVE to. Not because your program or diet dictates you to, but because you really WANT to.
To create a life that enjoys eating vegetables. To create a life that enjoys eating a wide variety of NUTRITIONALLY dense and HEALTHY foods….just because.
To create a life that enjoys the occasional cupcake, chocolate chip cookie, wine or ice cream….without guilt. You can enjoy those things because you know you eat good most of the time, it’s no biggie.
Aren’t you tired of trying SO HARD to “get” to your healthy weight? What happens when you get there….are you then, officially, “healthy”? Nope. That is the problem with dieting. You do something until you get the result….and then it starts coming back. It starts creeping back on. It gets out of control again and before you know it….you’re looking for the next diet to try.
When you look through my website, and you look at the “My Approach” you’ll notice I have a different outlook than I did a few years ago. You may notice I have changed the way I look at dieting. Food. Weight. And that dang SCALE. Urggg…..that scale. I’ve had quite the tumultuous relationship with the scale over the years. Loved it when I was where I wanted to be. Hated it when it was up.
My old weight loss consultation sounded something like this:
Tell me what you’ve been doing to lose weight. What worked before? Lets look at the BMI chart so we can come up with a healthy goal for your age and weight. What is your “dream” weight? When was the last time you were there? Do you eat 6x/day? How much would you like to lose to feel healthy again?
My new health consultation is a little more like this:
Tell me a little about your dieting history and how you feel about food right now. How do you feel about your body and your weight? What is your biggest health concern right now? What do you see a roadblock or struggle right now? Do you regularly diet? If you gained a lot of weight, do you know why? Do you know what “eating clean” is? Do you enjoy a wide variety of foods? Do you eat fruits & vegetables? Do you like to exercise? What kinds of food did you eat as a kid? What kinds of foods to you enjoy now? Do you cook at all? What do you wish you could eat but you keep yourself from having? When do you feel the healthiest? What does your sleep look like now? How is the stress at your job? How do you think that affects your food choices?
Do you see a difference? Do you see how an approach like this is really quite different than focusing on the “weight” part of health? Truly yes….weight is an indicator of how healthy you are. But, if you’re doing healthy things. Eating healthy foods. Cooking healthy dinners. Enjoying healthy movement. Creating healthy habits. Aren’t you in fact “healthy”? Maybe you can still get healthier, but if you’re doing healthy things, all of THAT…all of the stuff that shows you’re healthy (blood pressure, weight, cholesterol, stress, etc….), all of THAT, will work itself out. And at the end of the day, you know that you are doing the right things. And, over time, you’re learning how to be healthy forever….and the results happen naturally.
Have you seen those stories about obese people who truly changed their life by just waking up one day and making a change? I just read one the other day (here it is) and it is SO INSPIRING!! One day they decided they HAD to do something so they started. It was small at first. It was walking the dog once/day. It was reading labels and choosing fruit over crackers for a snack. But what happens is the compound effect of ALL those small healthy things make BIG CHANGES in the long term. But, here’s the thing….it’s hard. Most people either don’t know what to do, or don’t have enough confidence it will work out to stick with something for the long term. That is where a Health Coach can really help.
That is what I do. I help people create a healthy EVERYDAY life. The changes aren’t huge at first but over time, during our 6-months together, you will see changes. You will see weight loss (while enjoying a chocolate chip cookie once in a while). You will see improvements in how you feel. You will learn what to choose when you go out to eat. You will learn what a healthy portion size is. You will try a few new things…and you will find a few new healthy things you LIKE to eat. You will learn strategies to manage your stress. You won’t feel guilty about an evening glass of wine.
YOU WILL BE FREE.
And your body will thank you.
Are you ready to learn how to eat clean and be healthy….without weighing? Are you ready create a life of HEALTH that you will live every. single. day? Are you ready to step OFF the scale and live a life of FREEDOM around your food choices?
Sign up for your free consultation here!
NOTE: if you want super hot 6 pack abs… and crazy defined muscular body, I have some friends I’m happy to hook you up with….that’s not what I’m all about. Send me a message and I’ll get you a referral to one of “those” exerciser type people :).
My Cheerful Healthy PLANT BASED life?? Yep.
Have you ever thought about going “plant based”? And what does that even mean?
TO BE CLEAR: I am in no way here to try and make everyone become a vegetarian. I am not trying to “change” you and make you eat like I do. What I do focus on with my clients is helping them to break the dieting cycle and learn how to eat HEALTHIER than they currently are. For most that means more label reading, less processed foods, and more fruits and vegetables. AND, if they so desire, higher quality lean proteins and dairy.
Plant based means I’m not really a vegan….or a vegetarian. But do land somewhere in between.
VEGAN – well, it goes without saying, vegans don’t eat meat of any kind. What you may not have known is that vegans put the life of animals above everything and also do not consume: dairy, eggs, honey or butter. They also don’t wear leather, fur or silk of any kind (ACK!). Being a Vegan is about more than what you eat, and I completely respect my vegan friends, but love my leather boots….. this is currently NOT me :).
If I HAD to label it I’d say I eat a “plant based diet”. Which just means I choose fruits, vegetables and whole grains first.
I do eat eggs occasionally and even fish once in a while. I do stay away from dairy but to be honest, I find it hard to completely avoid. Is it possible? Sure…and although I’m not a purist, I do the best I can to avoid. That being said my number one rule is I do believe in knowing what I eat (and I do strictly stay away from meat.)
How did I get here? Well, as you may have heard me mention, in recent years I have learned to question pretty much everything I’ve been taught about nutrition and food. There is so much contradictory information out there…..eat more meat, eat less meat, you need more protein…what is too much? Dairy is good, dairy is bad. Lean meats are okay, but fats are good for our brain. Eat bacon (?!?!). WHAT?? Are you as confused as I was? Truly you can find any article about any of these subjects and I’m sure I can find you another research based article to dispute it.
BUT, what is the one common denominator in EVERYTHING you read about health and nutrition?
EAT MORE VEGETABLES.
FACT: A whole food, plant-based diet has been scientifically proven to prevent, and even reverse, a litany of food and lifestyle-born illnesses, including heart disease and type 2 diabetes.
FACT: You do not have to be perfect at this to see the health benefits.
So when I first began to question what I was eating, and why I struggled so much to maintain my weight…. I started there. I began doing my best to just eat more plants and fruits. I started small, just incorporating MORE. Then, as I read more about whole grains I decided to include more of those. Before I knew it, my energy was way UP and I was feeling dramatically better than I had in years. Next thing I know I’m eating a baked potato with vegetarian chili (full of brown rice and beans) for dinner…something I NEVER would have considered a few years ago. Eating a “lean & green” type meal – low starch veggies & protein, can be good for weight loss, but by eating more whole grains, more fruits & veggies and less (or no) meat….you cut calories, CHOLESTEROL, and bad fats right away. Most people lose weight when transitioning to a plant based lifestyle, while feeling more satisfied.
CARBOHYDRATES. They have become “bad” recently while “low-carb” has turned into a lifestyle for so many. I’m not saying it doesn’t work. What I am saying is, if you have struggled with the “low-carb” way of eating….maybe that is because it’s not for you.
Many people think I eat salads all day but that’s not at all true! A great description:
While leafy vegetables are an important part of the whole-food, plant-based diet, they are a very poor calorie, i.e., energy, source to be sustainable. We would need to eat almost 16 pounds of cooked kale to get 2,000 calories of food! We certainly don’t eat this way, and we wouldn’t blame you for thinking it sounds crazy—we think so, too! In fact, it is virtually impossible to get enough calories from leafy vegetables alone to form a sustainable diet. Perhaps the most common reason for failure in this lifestyle is that people actually try to live on leafy vegetables alone. If you try to live on these vegetables, you become deficient in calories. Not eating enough calories leads you to feel hungry, which over time may result in decreased energy, feelings of deprivation, cravings, and even binges. These issues are not caused by switching to a plant-based diet—rather, they are all related to not eating enough. Click here to read the whole article.
You may be a perfect candidate for a plant based diet if:
- You are someone who is never fully satisfied when eating a “lean & green” (protein/low starch veggies) type meal.
- Crave pastas, potatoes and bread.
- Not that interested in meat generally. Eat it because you think you need the protein (that was me).
- Enjoy a wide variety of vegetables.
- Haven’t had success losing weight in the past and don’t understand how others stick to a “low-carb” plan.
- Have high cholesterol.
- Typically works best for people with a Type A, B, or AB blood type (many Type O are carnivores who crave meat). This is merely a predictor, not a hard fact as I know many Type O vegetarians.
- EVERYONE will have health benefits eating this way.
There is so much that can be learned about this lifestyle and trust me, I’m not perfect. What I will say is that it’s easy to turn to processed, easy foods, when going plant based….and that is NOT what I advocate. I still believe in “clean” eating so read your labels. Stay away from “meat like products” and eat what your body craves. Junk food vegetarians struggle to get adequate nutrition from processed foods.
If your body craves meat….it’s okay. Then we can focus on QUALITY of the meat products you eat while still adding in more fruits and veggies for health. If eating beef….grass fed. If eating butter use REAL butter. These are the things I go over with my clients to help them figure out what eating style suits them.
If interested in exploring a plant based diet a bit more I absolutely recommend doing my 26-day vegan detox….it was life changing for me and a huge eye-opener in helping me transition into a more plant-based lifestyle for long term. If you feel strongly you need the protein we can detox with a Whole 30 program, or even a strong 30 days of clean eating. Either way, I can support you as you get rid of the processed foods and sugars and focus on eating more real foods.
You can read more about my 30 day intensive here.