Moving My Blog!!

I want to thank you all for reading and following my blog. I have moved my blog to worpress.org. The new url is http://www.inspiredhealthcoaching.com/2012/

Please join me there!!

Diets Don’t Work

Open up any magazine, especially the ones targeting women, and you will find the perfect diet. Even physicians have bought into the concept of eating “special” food to lose weight. Anyone who is overweight, eats more than they’d like, craves sugar or other foods will never be successful long-term from dieting. That’s why we still have so many overweight people. There is NO magic pill. I lived it, learned it and now teach it. I’d love to hear what you think…

The Snack Attack Hour

Do you know what time of day is the most likely time you’ll eat sugary snacks or some kind of junk food? 3:00 pm… Your energy is waning and a candy bar would boost it up, wouldn’t it? Don’t send your blood sugar spiking, only to have it nose dive, leaving you feeling worse. Keep nuts and fruit in your desk for a quick snack… protein and fiber. What else could you plan for a snack?

Lose Weight the French Way

The French eat rich foods and drink lots of wine, yet don’t gain weight. Do you want to know their secrets? They focus on quality not quantity. Their portions are smaller, their food is fresh from local markets and they sit down to each meal to actually focus on the food and take their time. No rushing for them. Americans typically eat huge portions of processed food while watching TV, using the computer or cell phone and so quickly they hardly remember what they ate. Which one sounds most appealing to you?

The 2012 Health Shift

What is one change you can make in 2012 that will move you towards a healthier lifestyle? What one thing can you do that will make you feel better? Remember to make it something you can incorporate into your life as a daily practice, not for 2 weeks. Start simple, such as a nutritious breakfast everyday that you really enjoy… maybe a breakfast burrito with eggs, salsa, low-fat cheese in a whole wheat wrap. Or taking 5 minutes everyday to practice mindfulness meditation. What will be your investment in your health?

Sugar Cravings

Sugar cravings can make even the strongest person appear to have no control. When you understand what causes this intense desire, you can more effectively take charge. For those that crave the sweet stuff, triggers from previous experiences release dopamine, the “feel good” neurotransmitter, causing this longing that it very difficult to overcome with sheer willpower. Triggers can be places, emotions, people, bodily sensations such as pain, just to name a few. What do you think is the first step in handling a trigger?

Mindful Eating or Diets

Do you have rules about how much to eat, when to eat and how much you should weigh or do you listen to your body? Mindful eating is about attention and intention… paying close attention to your hunger signals and stopping when just full enough and the intention of fully enjoying each bite. No strict rules, measurements, scales… yet if you need to lose weight, you do. Which sounds better to you? Dieting or mindful eating?

Whole Foods Up Energy

This generation of American children may have a shorter life-span than their parents partly due to the increase in technology, labor-saving devices and cheaper production of processed foods. Dr. Arthur Agatston, author of The South Beach Wake-Up Call, states that the obesity epidemic from the changes in our lifestyle over the past few decades has turned us into a fast-food, sedentary culture. He states we use 50% more energy digesting whole foods vs. processed. Which do you choose to eat?

Clench Your Fist and Cut the Cravings

As you are craving that yummy piece of chocolate cake, try clenching your fist and tightening your arm muscles. A study published in the Journal of Consumer Research done at the University of Chicago, indicated that muscle tightening when aligned with your goals (healthier eating) helps with self-control dilemmas. The authors of the study state that the mind-body are so closely tied together that engaging these bodily actions can serve as a non-conscious source to recruit willpower. Interesting concept! If you have sugar cravings, give it a try.

Improving Your Health

If you could have one thing improved in your overall health, what would you choose? Many are battling poor sleep, eating on the run causing less than desirable nutrition, stubborn weight problems, headaches, stressful schedules, etc. Just as it is too difficult too unclutter your entire house in one day, trying to “fix” your health all at once is overwhelming. What would you choose first?

Hot Dogs & Diabetes Risk

We love our hot dogs on the grill in the summer, but if you missed the news report, the Harvard School of Public Health scientists published their research results. Eating a 2-oz. serving a day of processed meat increases the risk of diabetes by 50% and eating a 4-oz serving a day of red meat (beef, pork or lamb) increases the risk by 20%. The good news- substitute nuts, whole grains and low-fat dairy and decrease the risk by 16-35%. The sodium, nitrites and nitrates in the processed meats increase the risk factor. Marinated chicken on the grill is sounding good!

What’s in Your Fridge?

If your fridge is filled with leftovers, not only are you making your eating environment too tempting to “snack” and overeat, but it’s a sign that you are cooking too much. Although I do recommend cooking several meals on the weekend for those crazy, busy people who have no time to cook during the week, I suggest freezing the meals until 2 days before and thawing in fridge. If you do make too much, freeze in individual packages for busy nights when there is no time to cook. What is your favorite meal to cook ahead and freeze for later?

Where is Your Junk Food?

If the mere sight of food can stimulate a craving and the aroma of others send you directly to their path, the best strategy is out of sight, out of mind. Our cravings can be stimulated by multiple senses, as well as emotional cues from past experiences. Try to remove all offending foods from your environment but if you must keep them in your house, put them in covered containers, in the back of the cabinet or fridge. THIS you can control…

Serve from the Kitchen & Eat Less

Keep the food on the counter or stove in the kitchen and fill your plate from there. Bringing the food into the dining room will likely mean a 19% increase in the amount of food that you will consume. According to Brian Wansink, PhD, author of Mindless Eating, having food at least 6 feet away gives us a chance to stop and ask if we are really hungry enough to go back for more. Better to be mindful…

Is Your Salad Healthy?

A salad loaded with veggies is a great way to get in all your vitamins, minerals and antioxidants. But when you add high-calorie, high-fat bacon bits, cheese, croutons and dressings, salad loses some of its value. Try adding beans, extra veggies, hard-boiled eggs, grilled or broiled chicken breast or tuna, and homemade dressing. If you don’t like olive oil and balsamic vinegar, try this Maple Vinaigrette: 1/3 cup extra virgin olive oil, 2 tablespoons apple cider vinegar, 2 teaspoons Dijon mustard, 1 tablespoon pure maple syrup and dash of sea salt and pepper.

Nutrition-You Get What You Pay For

Many people complain that healthy food is too expensive, but check out the nutrients in the product to determine if you are really getting your money’s worth. Assess the protein, fiber, vitamins and minerals per serving versus the fat, salt, sugar, preservatives, and other chemical additives. You will probably see that a lot of the “cheaper” products are full of the unhealthy things. Your body is your best asset and you only have one… isn’t it worth the best?

Successful Weight Loss Maintenance

To be successful in weight loss and maintaining that loss, gradually changing unhealthy eating habits with healthier ones is key. That’s why diets don’t work- no one can maintain them forever. Make simple changes you can live with, such as eating salad with your burger instead of fries dipped in mayo. As I always told my kids growing up, “inch by inch, everything is a cinch”. What small changes can you make today?

Changing Your Bad Eating Habits

Identifying your challenge areas in eating will benefit you in changing those habits. Do you stuff yourself at meals? Do you eat quickly at your desk? Do you dine out often, choosing high-fat, high-calorie meals? Do you snack frequently, even though you’re not really hungry? You may fit into one or more of these areas. Keep track by writing down what you eat, who you are with and what you were feeling at the time… for just 3 days. What will you find?

Avoid the All-or-Nothing Trap in Eating

Many people attempt a new healthy eating plan, only to become discouraged and abandon it when they aren’t “perfect”. Adopting a healthy eating plan is a gradual, lifelong process, so to avoid the all or nothing trap, try the 80-20 technique. Plan to eat healthy, whole foods 80% of the time with 20% leeway for vacations, holidays and socials gatherings. If you can fit in more than 80%, superb! If you are going to a 4th of July BBQ, don’t stress, enjoy!

Adding Foods for Weight Loss

If weight loss is a goal, instead of focusing on the foods that you need to cut out of your diet, start adding all of the tasty fruits and veggies that are abundant this time of year. Add new grains like quinoa, amaranth, barley, bulgur and spelt. Experiment with recipes and cooking classes that feature healthy, whole foods. Expanding rather than limiting your choices is the key to successful weight management. What new or healthy, interesting food have you tried?