Posts tagged #self-care

5 Ingredients Preventing your Weight-loss

When you’re trying to loose weight, sometimes it’s not the extra serving that’s causing you to plateau. Do you consider yourself a healthy individual but are not dropping the extra lbs. no matter what? Consider that it may not be food getting in your way. As previously preached, a healthy lifestyle and shredding excess weight is a whole-istic job. Although food and it’s quality & quantity are huge, check out the 5 sneaky factors that could be putting the kibosh on your efforts:


They’re in the air, in our beauty products, cleaning products, and most importantly in and on our food. And guess what? TOXINS LIVE IN FAT and your body will not get rid of said fat if there are toxins needing housing arrangements. So lower the housing demand by lowering your toxin intake. While we can’t control airborne toxins or live in a bubble, we CAN choose to buy organic, non-gmo, high quality foods and products. In addition, help your body evict toxins by adding naturally detoxing foods and habits into your routine. Want the list? Sign-up for email updates and you’ll get it in the next newsletter.


You snooze, you loose…weight! Sleep deprivation elevates your levels of ghrelin (the hunger hormone), lowers leptin (the ‘I’m full’ hormone), and increases cravings for decadent treats.  Lack of sleep also effects memory, ability to absorb/retain information, lowers libido, increases signs of aging, gives you the blues, and more. Bottom line: make sleep a priority and experience magic.


Stress increases the release of cortisol, the hormone that puts our bodies in ‘fight or flight’ mode. And while there are tons of claims that cortisol gives you belly fat, it also fires up our bodies to burn fat — so which is it? Well because cortisol can cause people to reach for high carb foods to counteract the stress feeling with a dopamine release, it contributes to weight gain and retention. The answer is to decrease stress overallTry meditation, breathing exercises, yoga and/or journaling to feel centered, steady your cortisol levels, and lower stress-driven cravings.


Not only does sitting decrease the activity of an enzyme called lipoprotein lipase (LPL), which helps burn fat, but recent studies have found that it actually shortens your life! Even if you hit the gym, your risks include high blood pressure, bone density loss, cardiovascular disease, and more. If I may be so bold, I believe regular, consistent daily movement is more impactful on weight-loss than fewer, short intense workouts. Try walking or riding your bike to work, taking the stairs, using a standing desk, taking active work breaksanything to break up a day of sitting.


How good is your relationship with yourself? Do you speak to yourself with kind loving words of  encouragement and understanding? Pay attention to not only what you are saying but also to the general tone of your inner dialog. In addition, make an effort to focus on all the GOOD  that’s around you instead of focusing on what’s bad or going wrong. Positive thoughts release happy hormones, lower stress (see #2), and increase overall well-being.

After reading this list, it seems like it all should be second nature, right? Sometimes the hustle and bustle can lead us astray from “treating ourselves” to something as necessary as a good night sleep or a mid afternoon stroll. It’s up to you to take back your health by making sure you are giving enough TLC to your body, mind, and spirit. I invite you to try or up these suggestions and let me know what you change or notice in the comments below- I would love to hear from you!

The Mental Shift That Improved My Relationship With Food

When you want to lose weight, the place your brain goes to first is what to cut out or limit. Words like cleanse, detox, and other references to extreme changes pop up. All of which focus on the intake levels of macronutrients: fat, carbohydrates, and protein- usually in regards to their calorie count.

Between all of the books, meetings, programs, or apps that I’ve enlisted on my quest to drop extra lbs, there’s not one that didn’t involve intense tracking of macros. Approaching food in this way strips it of its true purpose of nourishment making eating so mental that we detach from the intuitive eating connection with our bodies. For me, these controlling and strict behaviors around food only brought on binges and negative self-talk that took a serious toll on my health and emotional state of mind.

It wasn’t until I stopped micromanaging and started micro-nourishing, that I actually lost excess weight and gained mental space not obsessing over the data…I mean food, that passed my lips.

 Focusing on your macros in micro way is a surefire way to drive yourself crazy. – CLICK TO TWEET!

When the internal conversation changes from “what should I eat to lose weight?” to “what should I eat to nourish my body”, you put yourself in a position to empower your health by the choices you make. Opt for the kale salad not because you’re watching your weight and it’s a choice made out of restriction, but because you know how it increases your health and makes you feel damn good!

So what are micronutrients anyway? They are the vitamins and minerals, essential fatty acids, and trace elements that our bodies need in tiny amounts but play a huge role in our overall health. Micronutrients are essential in the proper functioning of every system in our body including thyroid, metabolism, and blood sugar levels. They also protect and clean our cells by ridding them of waste (detox anyone?). Knowing that eating more plants and whole foods give you more micronutrition, it’s easier to eat healthy for your HEALTH, not for a smaller waistline. You will then find your pants naturally feel looser, your energy is higher, and that you have better things to think about other than tracking calories and silly weigh-ins; like what new workout class to try at the gym — PiYo, anyone?

I love analogies so check this out;

The first time I drove I focused my eyes on the hood of the car thinking that was the way to stay centered in the lane. My grip on the wheel was tight and I jerked it this way that, trying desperately to gain control. Not only did I not drive straight, but was extremely stressed about how poorly I was doing. It wasn’t until I looked ahead at the whole road that I was able to naturally center the car and relax.
Sound familiar?
Take your eyes off the front of the car (stop dieting) and look ahead to the whole road (focus on nourishment) and your car (healthy weight) will naturally center and you will feel at ease (happy).

If you can relate and are ready to get off the diet train by implementing healthy nutritional and lifestyle shifts that LAST,  join me and other women who are ready to empower their health this fall in my
“Fall into Health” Virtual Coaching Group. 

Over 3 months you will learn about the power of whole foods, loving thoughts, enjoyable movement, and set attainable goals each each week. The group and I hold you accountable and support you while you reach a higher level of health. Before the New Year you will shed physical and emotional layers to reveal a vibrant new you! CLICK TO JOIN – the fun starts on October 1st.