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 few things that actually work AND don’t have you constantly stuck in the cycle of buying more product to keep the weight off (or do their plan over and over).
I do have some tips for you today. A few things you can do to make a change in your health that truly does pay off with weight loss if you are….
Thats right. It’s really about consistency. Learning how to eat more nutritious foods and less junk.
Making more good choices.
Drinking more water.
Moving more every day.
All of this why I became a Certified Coach for the 21-day Sugar Detox. Because I KNOW that fads, gimmicks, shakes & pills aren’t the answer and MOST of the time people need a good KICK IN THE PANTS kind of program to get them on the right track and reset.
If you DO love a plan. Something that gives you guidelines, meal plans and doesn’t require you to purchase anything else…then you’d probably LOVE my sugar detox group (BTW we start our pre-detox next week!!)
There is no magic sauce. No skinny tea or pill. No special bar or shake that will change your life. But the Sugar Detox? YES. The 21DSD could. Read more here.
But if you’re just looking to make some healthy changes in the new year then here are a few ideas for you to incorporate into your life. Nothing crazy. Nothing drasitc.
Ten PROVEN steps to take your health to the next level (and create change that lasts)
- Hydrate – shoot for a minimum of half your body weight in ounces. I find doing this before meals is also quite helpful
- Consistently fast for 12 hours each night….if you eat dinner by 7PM then breakfast at 7AM or later. This keeps you from snacking in the evening and allows your digestion to rest and heal.
- Eat less processed foods
- Eat more plant foods. Not the processed “fake meat” kind but more whole & real plant foods. No matter what dieting philosophy you prescribe to this is one item that is always recommended.
- Weigh weekly if you have a weight loss goal (this makes me cringe as I write it, I hate telling you to weigh. I don’t believe the scale is a great indicator of much….however, I have seen that it does help people stay on track and motivated more than not. SO, if you’re in an active weight “loss” mode then try weighing at least once a week).
- Eat on a smaller plate (salad plate is perfect) and skip seconds.
- Get 7-8 hours of recuperative sleep each night
- Move more. Find something you like to do and do it regularly. If you have no time for exercise then you have to be creative about finding ways to add in some additional movement (parking farther away, using far away bathrooms, taking the stairs instead of the elevator).
- Cut the soda and sugary drinks….water is what it’ll about!
- Find a support system. A friend, spouse, loved one or supportive coach to help you stay motivated and on track.
So my advice?
Pick one or two of the items on the list above and just do it. Make the two you pick your New Year’s goal and focus on doing them consistently for a month or two. See how you feel. See if you feel results.
If you need more than that?
Hire a Health Coach if you need a personal plan to help you stick with it and stay on track.
OR….join my 21-day Sugar Detox group. The perfect way to really dial in your nutrition and create big change and some new habits.
You know this being healthy thing?
It doesn’t have to be hard. I believe in you.
WHITE CHICKEN CHILI from the 21DSD website. This is 100% compliant and another example of recipes that you will continue to make long after the sugar detox is complete.
- 4 slices bacon, chopped into 1/2-inch pieces
- 1 jalapeño pepper, finely diced
- 1 medium yellow onion, diced
- 4 cloves garlic, smashed or roughly chopped
- Sea salt and ground black pepper
- 10 ounces button mushrooms, stemmed and quartered
- 1 medium carrot, finely diced
- 2 teaspoons dried oregano leaves
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 2 to 3 cups chicken broth, homemade or store-bought, divided
- 2 teaspoons arrowroot or tapioca starch (optional; see Tip)
- 1 1/2 pounds boneless, skinless chicken thighs
- 2 cups chopped zucchini (1/3-inch cubes, 2 to 3 medium zucchini)
- 1/4 cup chopped fresh cilantro leaves
- 1/4 cup sliced green onions
- 1 medium avocado, sliced
- 1 lime, cut into wedges
- Place the bacon in a large enameled cast-iron Dutch oven or other heavy-bottomed pot over medium heat. Cook, stirring occasionally, until the fat as rendered, 6 to 8 minutes.
- Add the jalapeño and onion and cook until the onion is translucent, 3 to 4 minutes. Add the garlic, season generously with salt and pepper, and cook for 1 to 2 minutes, stirring to combine the ingredients.
- Add the mushrooms and cook for 5 to 6 minutes, until softened, then add the carrot, oregano, coriander, and cumin to the pot. Cook until the vegetables begin to brown a bit, about 5 minutes.
- Add 2 cups of the broth and the arrowroot (if using) and stir to combine. Add the chicken thighs on top of the vegetables, pressing them down so they’re covered by the broth. Add 1/2 to 1 cup more broth if necessary to cover the chicken. Cover and cook for 15 minutes, or until the chicken is cooked through. Add more salt and pepper to taste if necessary.
- Remove the chicken thighs from the pot and place on a cutting board or plate, then shred them using 2 forks. Return the shredded chicken to the pot and stir to combine. Add more salt and pepper to taste if necessary.
- Continue to cook, uncovered, for 10 minutes, or until the liquid has reduced to your desired consistency. Add the zucchini and cook for about 2 minutes to warm through.
- Garnish with cilantro, green onions, and sliced avocado before serving. Serve with lime wedges.
preparation (slow cooker):
- Cook the bacon in a skillet over medium heat, stirring occasionally, until the fat has rendered, 6 to 8 minutes.
- Add the jalapeño, onion, and garlic, season generously with salt and pepper, and cook for 1 to 2 minutes.
- Transfer the bacon and vegetables, along with the rendered fat, to a slow cooker and add all of the remaining ingredients except for the garnishes and zucchini. Cook on low for 3 to 4 hours. Add the zucchini and remove the chicken. Shred the chicken with 2 forks, then mix is back into the chili. Garnish with cilantro, green onions, and sliced avocado before serving. Serve with lime wedges.
preparation (Instant Pot or other multicooker):
- Set the Instant Pot to the sauté function (normal). Once the pot is hot, place the bacon in the pot and cook, stirring occasionally, until the fat has rendered, 6 to 8 minutes. Add the jalapeño, onion, and garlic, season generously with salt and pepper, and cook for 1 to 2 minutes.
- Add just 1 cup of chicken broth. Add the remaining ingredients except the zucchini to the pot, reset the cooker to manual, and cook on high pressure for 20 minutes. When cooking is finished, allow the cooker to depressurize on its own; don’t flip the valve to release it.
- Add the zucchini and remove the chicken. Shred the chicken with 2 forks, then mix it back into the chili. Garnish with cilantro, green onions, and sliced avocado before serving. Serve with lime wedges.
Omit the jalapeño pepper.
For a thicker consistency, set aside 1/2 cup of the broth, cold or room temperature, add the arrowroot or tapioca, and whisk thoroughly to combine, then stir the mixture into the chili. The chili will thicken when chilled (assuming) you have leftovers to store in the fridge) whether you add the arrowroot or not, but it will be thicker still if you do add the arrowroot.