Changing Your Mind About Living Well: My Thoughts on Sustainable Lifestyle Changes

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Last month, the media covered the story of Biggest Loser contest winners and their weight gain over the years after the show ended. Before I read the story, I was hopeful.

For once, I wanted to see the media cover what I’ve felt in my heart to be true for years after working with clients on their own wellness journeys.  I wanted the story to share that making long-term, sustainable change occurs not just with diet and exercise alone. But instead, the story talked about a lower metabolic rate that was contributed to by their weight-loss. What a letdown. Number one, a lower metabolic rate after weight loss is not new news. And number two, the “answer” was disappointing in that it lacked any true insight and illustrates the essence of why our health is failing here in the US and abroad. We’re not focusing on what really makes a difference.

The key for anyone taking on any sort of long-term health plan is the need to train your brain for healthier thinking about yourself and your life.

I tell all of my new clients that the work that we do is only based on roughly 10% food and nutrition education and the other 90% focuses on thoughts and habits. Information on healthy eating, albeit not all of it good, is free. Go online. Go to the library. Everywhere you turn, someone has a plan for you to live a healthier life.

Lack of information is not the problem. Even if you get overwhelmed by the barrage of information and have a case of “analysis paralysis,” the basics have not (and most likely will never) change. Eat more vegetables and fruits, stick with lean and clean proteins, know your good fats, and if you chose grains, make them whole. Oh yeah – and move more.

So if it’s not a lack of information, what is it? (more…)

Need Something Fast to Bring to that Potluck?

 

In full disclosure, I need to give all credit where credit is due. This recipe is straight from the webpage AHealthyLifeforMe.com. But it just sounds so yummy and so simple that I couldn’t help to to share it with you. It’s made up of a few ingredients and requires almost no cooking! Isn’t that the best?

Veggie trays are found at quite a few gatherings and potlucks but are usually accompanied by some not so healthy sides. So if you’re headed off to somewhere and need something quick to make, try this out! I’ll be making this for Easter Sunday along with a simple green salad.

Broccoli-Pesto-Dip-2Broccoli Pesto Dip

Ingredients

  • 3 cups raw broccoli, cut into small florets and stems
  • 3 medium garlic cloves. peeled
  • 2/3 cup sliced or slivered almonds, toasted
  • 1/3 cup Parmesan Cheese
  • 2 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • 1/2 cup Ricotta Cheese

    Instructions
  1. Cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking.
  2. Add broccoli, garlic, the almonds, Parmesan cheese, salt, and lemon juice in a food processor. Drizzle in the olive oil while machine is running, once blended and ricotta cheese and pulse until smooth.

Imperfectly Authentic: When the Health Coach Needs Coaching

Authenticity QuoteLast night, I had a terrible night’s sleep. I woke up around 2 in the morning, moved to the couch because hearing my husband sleep was making me angry (sorry honey – I know it’s not your fault) and proceeded to toss and turn until close to 4AM. My shirt was annoying me and I felt it was making me hot so I took that off. The legs on my sweatpants were riding up to my knees and felt too tight around my calves. And my shins were extremely itchy to the point where I sprayed them with Benadryl spray to make it stop. Everything was annoying! It was too bright outside with the snow, the light coming from the kitchen nightlight was in my eyes, the humidifier was making too much noise, and my eight-year-old woke up with a bad dream.

The most frustrating part of all of this is that I really wanted to sleep. So very badly. Our schedule at work for today is very full so I knew that I was going to need to bring my A-game. Instead, things were looking like I was going to be bringing my “Three cups of coffee game”. As is the case when I find myself restless and unable to sleep, I know to check in and see if I can ask myself why. The closer I can get to understanding what is literally keeping me awake at night, the sooner I can usually find myself nodding off and getting back to sleep. (more…)

If You’ve Eaten Cabbage Before, You Know That It Makes You…

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Like I planned, this was eaten at my desk today 🙂

Full. Full of food. Full of a yummy and nutritious vegetable that happens to be a part of the brassica family that also includes  cauliflower, broccoli and Brussels sprouts.

Yes, there can be the unfortunate side-effect of occasionally being filled with a little extra gas too. If you find that happens often for you with vegetables, we may need to talk gut bacteria. Sometimes, if we don’t have enough of our good bacteria, breaking down fibrous, greens can be a bit tough to do. There can be a few reasons for this so check in with us if this is something you’d
like to learn more about.

In the meantime, let’s talk about how to get more of this particular leafy, green into your diet. (more…)

I Have a Secret to Share…And You’re Not Going to Like It

Are you ready for the bad news?

The initial changes as you transition to healthy eating habits are not going to come naturally and they are going to be hard.

Yep, it’s not going to be easy. But if you keep on at it and if you keep on trying, eventually you’ll get it. I promise. I know this because I’ve been there. I’ve been where you are right now. And sometimes, when I fall out of sync, I’m right back in that spot of “stuck.” But when you have a system, when you have a plan, getting back on track is easy. Okay, easier.  (more…)