Live Positive Lifestyle Coaching, LLC

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The Secret to Stress — January 19, 2018

The Secret to Stress

I want to talk to you about stress.  The definition of stress from dictionary.com is “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.” Or a humorous one that I enjoy is “The confusion created when one’s mind overrides the body’s basic desire to choke the living daylights out of somebody who desperately needs it”.

When we look at the definition from dictionary.com is states the mental or emotional strain resulting from an adverse circumstance.  Breaking down that statement I would have to disagree with this definition.  The reason for my difference of opinion is because circumstances are neutral.  This definition makes it sound like the stress is happening to us, not that we are creating it.

I have a story to share to demonstrate what I mean.  I was talking to someone the other day and they were feeling a little stressed and short on time.  They were in the middle of a move and had a long list of things to still get done.  They shared with me that they didn’t know if they would get it all done in time.  At this point I took a moment to have them step back and see that thought they just had.  “I don’t know if I will be able to get it all done”.  This thought is what was creating the stress, the move was just a set of tasks still needing to be completed.  I explained that what they needed to do is get clear on what still needs to be done and create a to do list.  To take this list a step further they could put time limits on each task.  Once you have completed this step all the drama and stress will go away, and you will have motivation and empowerment in its place.  Anyone that is feeling stress can step back and look at the thoughts they are generating and breakdown the necessary tasks or steps that need to be accomplished to alleviate their stress.

Another part of this is what are we making it mean?  When we are feeling stress over a job for example, the stress can truly be coming from a place of fear.  We may be setting out to impress our boss, client or colleagues.  That may be where our stress is being generated from, we don’t want to let anyone down, or we want to control how others see us.  Here is the most important advice I can give you.  We cannot control what others think of us and it is none of our business what they are thinking.

As a health coach I bring this topic up because stress can wreak havoc on our mental state, health and wellness state and lead us binge eating.  If this sounds like you I invite you to click this link, https://calendly.com/livepositivelc/30min, to schedule your complimentary mini session to discover the secrets to your stress.

Live Positive My Friends!

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Diet From the Past to Protocol of the Future! — January 18, 2018

Diet From the Past to Protocol of the Future!

I started my dieting journey in the era of low fat/no fat.  This diet was a lot of pasta, breads and refined foods.  If the label read low grams of fat content it was allowed on my menu.  Another aspect of this diet era was eating more often.  So, let me break this down for you.  I was eating a bagel for breakfast, carrots for a snack, a lean cuisine meal for lunch, some Snack Wells cookies for afternoon snack and to finish it off a plate of spaghetti with bread for dinner.

As I watched my fat intake I was always hungry and craving more food.  I couldn’t understand why I wasn’t losing the weight.  I was following all the advice and watching fat intake along with calories.  This was so frustrating for me.

Fast forward 20 years and I now know that everything I was told prior on dieting was all wrong.  It wasn’t the fat consumption I should have been the most concerned about.  Before I get comments correcting me, I do what to state, saturated fat should always be monitored and avoided if possible.  But there are so many good fats that get a bad reputation.  My favorite sources of fat are avocado, nuts and coconut oil to name a few.  The problem with my diet previously was eating too much and too many processed carbs.

Today I aim to eat a protocol of no flour / no sugar.  I do not count calories.  I limit my meals to twice a day.  I have a window for eating and that is between 11am and 6pm.  I no longer snack.  But I do have exceptions, planned leisure eats.  I do keep a food journal to the extent of the amount of food and types of food I am consuming.  With this protocol I have greatly reduced the desire I had for food.

I do not only help people create a protocol for them and work through their emotions, but I do it for myself as well.  I work through my emotions daily to understand what I am thinking and the emotions that are being created.  I then work through the process of creating intentional thoughts that allows me to create the best life I can.

I invite you to schedule a complimentary mini-session to discuss your protocol and what tweaks can be done to increase your results, click the link now  https://calendly.com/livepositivelc/30min.

Check out my video answering the question “Why do I crave the bread in the breadbasket at restaurants?” https://www.facebook.com/livepositivelifestylecoaching/videos/1579139312132106/

Live Positive My Friends.

You Decide On Happy Ever After — January 16, 2018

You Decide On Happy Ever After

“Do not make it someone else’s responsibility to make you happy.” – Joanne Williams

The decision to love someone or not to love someone is in the control of the individual person.  I do not believe in the theory of falling in and out of love.  You can choose to love someone even if they do not love you back.  This is all in your power.

I hear a lot of couples say they love their partner because they make them happy.  This on the surface seems like a loving statement.  But when you look at it on a deeper level you are giving your power to someone else.  This is saying your happiness depends on someone else.  This is a victim mentality.

Why do I say that?  Because being happy is your responsibility.  You should not delegate that responsibility to someone else; whether it is your significant other, boss, or family relation.  You are the one in control of who you are.  Your partner’s actions cannot make you mad.  The thoughts you are having is creating you to be mad.  Your thought about what it is they did or didn’t do, is what is creating your feelings.  If they do something special for you, you create the thought that makes you happy, not their action.

Learning how to accept a person for who they are and let them be who they are without wanting to change them is your freedom.  This does not mean that you cannot have a conversation about your boundaries or what you would like.  But you shouldn’t make it mean something negative if they do not do what you want.  You cannot control others.

There is a difference between setting boundaries and verbalizing what you would appreciate your partner to do.  Unfortunately, this is a whole other blog.  Just remember you have the power to be happy in any relationship, any job, and in any situation.  Take full responsibility for your life.

Live Positive My Friends.

To book a mini coaching session on your relationship click here https://calendly.com/livepositivelc/30min

The Closest Parking Spot. — January 12, 2018

The Closest Parking Spot.

Today I want to talk about instinct and how it may hold you back.  This topic came to me when I got back from lunch and was parking my car.  There was a spot open right by the entrance of my building.  At first, I was quite stoked about this accomplishment but than I wondered, “why do we all want the space closest to the door?”.

My mind came up with a few ideas of why, to get in out of the cold, we are in a hurry, or maybe just lazy.  But then I took a deeper look into it.  Is it some kind of achievement, even though no one else knows of it?  Is this an instinctual habit built into our DNA?  Have you heard of the Motivational Triad?

To break down briefly what the Motivational Triad is, it is the brain seeking pleasure, avoiding pain and being efficient.  The Motivational Triad I believe is why we seek out the closest parking space.  Our brain is doing what the brain does and is being efficient.  We are making the least effort and maximizing the amount of time we have.

How is this holding you back you ask?  We are expending the least amount of effort and energy, that’s how.  If it is showing up in simple every day tasks such as parking it is showing up in everything we do.  Which may be why you are choosing not to get active.  You need to become aware of how your mind work and the unconscious habits you may have.  To be able to make real change in your life you must be able to know what your mind thinking and your body is doing.  This goes for all areas of life not just movement, but eating, thinking, everything.

Have a great weekend my friends, Live Positive!!

Act Now to Change Your Path — January 11, 2018

Act Now to Change Your Path

Being skinny is not just about looking good.  But about truly being healthy.  About having the life you want, with the energy you need to create your dreams.  I completely agree with loving the body you are in; however, you also need to consider the health implications that being overweight is doing to your body and your longevity.

State of Obesity website states in their fast facts, https://stateofobesity.org/fastfacts/, that five states have an adult obesity rate of 35% or higher.  This is a trend that individuals should look at and consider it on an individual level.  When you view it on such a large scale it doesn’t really hit home.  As if this isn’t about me, they are talking about someone else.  I challenge you to take an inventory of your life and your health.

Here are some questions to ask yourself:

  • Am I at a healthy weight?
  • What is my BMI?
  • What is my eating protocol like?
  • How long have I been putting this off?
  • Do I have family members that care about me and would support me?

Only you know what your true health picture looks like.  If you have been putting this off more than a year, ask yourself when is the time to truly make change?  Time is something we never get back.  I put off making a permanent change for 23 years.  That is a lot of time wasted.  I could have accomplished so much more if I would have only acted 23 years ago.  I, however, do not beat myself up over this.  I am taking this information and helping as many people as I can with the information and experience I have.

Now take a moment and fast forward a year from now, five years from now, where do you truly want to be when it comes to your health.  Below is a snippet of consequences of obesity and health consequences.   I don not know where this compliation came from other than off of Facebook.  If you want to research the accuaracy of the list I encouarge you to do so.

Consequences of Obesity

Health Consequences

People who are obese, compared to those with a normal or health weight, are at increased risk for many serious diseases and health conditions, including the following

  • All causes of death (mortality)
  • High blood pressure (Hypertension)
  • High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis (a breakdown of cartilage and bone with in a joint)
  • Sleep apnea and breathing problems
  • Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
  • Low quality of life
  • Mental illness such as clinical depression, anxiety and other mental disorders
  • Body pain and difficulty with physical functioning

I invite you to act today and schedule a complimentary health coaching session, click the link https://calendly.com/livepositivelc/30min.  This is a 30-minute conversation to see what challenges you face, what your current mindset is and to make some shifts to get you started on a new path today.

Life Positive My Friends!!

 

The Tale of Two Hungers — January 9, 2018

The Tale of Two Hungers

It’s the middle of a busy, stressful work day.  Your stomach starts to growl.  You just had a snack can you still be hungry?

It depends.  Why do I say this?  Because there are two types of hunger; physical and emotional.  If you are having a stressful day it is more likely that you are stress eating and the hunger you think is physical is emotional.

The majority of food consumed is usually processed food loaded with carbs and sugars.  This means that your hormones such as ghrelin, leptin and insulin are not balanced.  The hunger you feel through out the day is mostly emotional/hormonal and not the actual physical hunger.

How do you know the difference?  Emotional/hormonal hunger is a very urgent feed me now, hysterical child syndrome going on versus a wave of being uncomfortable.  However; until you really get the hormones back in balance it is going to be hard to get hunger under control.

If you are interested in learning how to get your hormones balanced and hunger in order schedule your mini coaching session to explore the possibilities of a new you, click the link now, calendly.com/livepositivelc.

Live Positive My Friends!!

The Way to Achieve Success — January 5, 2018

The Way to Achieve Success

Journaling is a great way to keep a record of your life and events.  It helps you look back and reflect on what you have accomplished and what still needs to be accomplished.  This philosophy is the same with a food journal.  A food journal helps you keep track of what you are putting in your body so that you can reflect for necessary motivation or necessary course correction.

When I talk about keeping a food journal I am not talking about the ones where you put down every calorie, fat gram, fiber intake, sodium consumed.  I tried this and believe me it is time consuming and exhausting.

First, I do not keep track of all the calories, fats, fibers, etc. that I put in my body.  I have a protocol of no sugar, no flour.  Pretty easy huh?  I keep track of just the foods I am eating and the amounts.  Another thing I do is write out what I will eat, before I eat it.  This way I don’t have to worry about anything else but what is already planned.  No fuss, no drama.

If you are into making 2018 a year of results and successes keep a food journal and see what it will do for you.  If you want some accountability I invite you to schedule a mini coaching session with me, calendly.com/livepositivelc, and see what your year can really be!!

Live Positive My Friends!

 

 

 

Are You Ready to Begin? — December 28, 2017

Are You Ready to Begin?

Hope your celebrations this Christmas and Hanukkah Season were amazing times with friends and family.  There is so much emphasis and stress we put on ourselves during the holidays from Halloween all the way through to New Years.  And by doing so we turn to food, drink or any other vices that get us through.

You may even be at the point you are saying to yourself, “I will just wait for the New Year to begin working on my weight or health.”  This is a form of denial and justification.  We use the New Year resolution as our starting point because honestly, we want to put off working through our problems as long as we can.  We want to stay in our cocoons and stay within our comfort zones.

I want to challenge you to start today.  Right this moment.  I know that you have the parties and celebrations coming up this weekend.  Imagine how confident and empowered you can be if you make the decision today and honor that commitment with yourself.  I get excited thinking of this reality for myself.  That I can go to any event and decide before hand how I am going to show up for myself.

Here are some questions to ask yourself:

  • Why do I want to put it off?
  • What are the thoughts and feelings I am experiencing when I think about starting now?
  • Why do I think I need to eat (off protocol) and/or drink to have fun?

These are some starting points to really be able to understand what you are making giving up food mean to you.  For myself, I looked at food as my comfort and in the form of scarcity.  Anytime I would start a plan I automatically felt this need to indulge.  The thought I was having about that was that I won’t be able to experience this food again.  This was a total lie I was telling myself.  I still plan my joy eats when I want.  I was making food the priority in life when it should have been my health and true happiness.  When I would think about eating better and giving up sugar and flour somewhere in the deepest darkest corners of my mind it meant I wasn’t going to be happy anymore.  I no longer believe this story.

I know that you can do this, and you will be more confident and excited if you get your own back and really support the decisions you make for yourself.

Join my Emotional Overeaters Group on Facebook at https://www.facebook.com/groups/108059126656894/

Live Positive!!

Experiment in Your Labratory — December 14, 2017

Experiment in Your Labratory

Today I want to talk about a paradigm I learned at HCI while getting my Health Coach Certification.  The paradigm goes like this “Your body is the most powerful, least expensive and best dietary experimentation lab in existence.  This paradigm is so fascinating to me.  Because ultimately it is the truth.

What other instrument can be used to test what works best for your needs?  Your body, your biology, your chemistry is different than any body else on this planet.  You are unique in all ways but specially when it comes to choosing the best way for you to lose weight and get healthy.

I have experimented numerous times on what works best for me and what will leave me less hungry and more energetic.  What I choose to eat may not be what the next person chooses to eat.  Maybe my protocol is to strict in their thinking, maybe they won’t agree with my experiences and education.  And that is find.  I tell myself so what.  If this works for my body that is what counts.  So, I want to go through a couple of the experimentations I have done over the years and what has worked best for me.

Low fat/No fat – this was all the rage in the late 80s and early 90s.  This is the time of the Snackwell cookies.  They were low fat and accepted on my diet.  Little did I know at that time how these yummy little cookies were affecting the hormones in my body.

Counting calories – this concept to me made sense at the time.  But the biggest reason I thought it was hard for me to stick with it was because it always put my focus on food.  What I was going to be eating to stay with in my calorie count, always having to dig something out of my purse to write down what I was eating and the calories.  This was before technology took off; pen and paper, baby.  But not only that at this time there were very little restaurants that posted calorie counts and the internet was just starting out.  But over time I realized that calories in and calories out isn’t very liable.  I say this because if I ate the same number of calories that was sweet delicious cookies or candy as a healthy meal made with vegetables and butter; same calories but my body was going to respond differently.

Diet pills – so I tried a few more diet programs and none of them work for one reason or another by this point I was so frustrated.  If I could have had my jaw wired shut I would have.  But that was not an option.  So, the next best thing I thought was to take away my hunger.  Over time I tried 3-4 different types of pills.  None of them worked long term.  My body ended up adjusting to them.  However, not before one of them caused my anxiety to shoot up to where I started experiencing my first panic attacks.

These are just a few of my experimentations in my beautiful lab I call my body.  What finally worked for me is a couple of concepts.

  1. I finally learned through coaching that no matter what diet or protocol I choose to go with I will need to get myself mentally ready. To commit and know what I am in for and that no matter what I can handle it
  2. That for me the word “diet” is a word that to me became a word meaning restriction and failure. I now refer to the changes I make as protocol and lifestyle.
  3. Learning how my body responds to types of food. That my body was not designed to eat 6 meals a day.  It needs to learn to use the fat off my body for energy.

Therefore, the protocol I use for myself is no flour and no sugar.  I use intermittent fasting, which I give myself a window to eat and after that the window is closed.  I do allow myself planned out pleasure foods.  If I know what I am going to eat and how much than I can enjoy myself.

I would like to hear from each of you on what you have learned when experimenting in your laboratory.

Live Positive!!

 

 

 

 

Anxiety – There You Are — December 7, 2017

Anxiety – There You Are

Waking up this morning I feel the tightness in my chest and the swirling in my stomach.  As I clear the sleep out of my eyes I think “anxiety, there you are”.  I lay my head back on the pillow and take in a couple of deep breaths.

I have dealt with anxiety through my life, but it has not always been this simple to accept it.  I used to really resist it.  I would think there was something wrong with me.  I would start doubting myself that I could get through it.  I just wanted to give up.

Thanks to introduction to CBT and reading and learning from Brooke Castillo, Master Coach, I have been able to recognize anxiety, evaluate and defuse the situation.  To be able to enjoy my life at a level I haven’t been able to before.

The first step is being able to accept the anxiety and breathe into it.  When you battle with anxiety, anxiety will win.  Bring mindfulness to your body and name the feeling you are sensing.  When you bring awareness to the anxiety living in your mind, it is like you are shining a flashlight into a dark corner of a room you are afraid to go into.

The next step is watch your thoughts.  What is happening in your mind?  This will give you the reason you are feeling the anxiety.  This way you get to decide if the thoughts you are having are true or needless worry.  This is where the diffusing the situation takes place.  You get to decide what the thoughts mean to you.  You have all the control.

After you have diffused the situation decide how you are going to react.  This is where you are in the driver’s seat and you get to push the gas petal and move forward or stay there stuck spinning your wheels.

I hope this post helps at least one person that lives with anxiety and knows they are still able to be in control of their own life and decisions.

Live Positive!!