Live Positive Lifestyle Coaching, LLC

Live Life to the Fullest!!

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!!

Advertisements
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!!

Solutions to Junk Food Cravings. — December 20, 2017

Solutions to Junk Food Cravings.

I have had a life long love affair with junk food.  I used to feel shame, disappointment and failure when I thought about this addiction.  It was a daily, hourly, down to the minute struggle on some days.  It was no way for me to be living.

I had to do something.  All my brain power was being dedicated to the thoughts of food.  My desire for food was off the scales.  When I would go on a diet that is when I would feel scarcity towards food.  I felt like time was going to run out and I would never get to enjoy the pleasure of eating food again.

This is where I was wrong.  My pleasure with life should not be coming from food.  Food is meant to nourish my body, it was not meant for pleasure.  I want my life to be about bringing value to the world.  I want to spend my energy encouraging others and making wonderful memories with friends and family.

I wanted this struggle with food to be done, over, finito.  I have spent enough energy fighting my desire for food, that I have since acted.  Part of this was realizing a lot of the struggle was with my emotions, driving me towards food and being completely oblivious to it.  With the knowledge I have learned from health coaching with HCI and studying Brooke Castillo, I have put together 7 solutions to junk food cravings.

7 Solutions to Junk Food Cravings

  1. Commitment. Make the commitment to yourself and always have your back. When you give in to a craving or food that is not on your protocol be curious about it.  Learn from the experience and do not, I repeat, do not beat yourself up.
  2. Over desire. Desire starts with a thought in your brain. Don’t answer your urges. When we see or hear a commercial, or a thought pops into our head and we have an instant desire, recognize that you have a choice.  Not answering these urges will help you stop the desire.
  3. Establishing Your Protocol. This is what you plan to eat.  There is no magic formula that will work for everyone.  Set a protocol and commit to it.  After an evaluation period if you aren’t getting the results you want, then you adjust your protocol.
  4. 4 Types of Eating. Before eating categorize what type of eating you are doing.  Recognize there are different reasons for eating.  Once you start categorizing everything you eat it will bring about more awareness to why you are eating.
    1. Fuel Eating – is when you are choosing to eat the foods that are power foods. Clean eating are foods that are whole foods; proteins, fruits, vegetables.  No processed flour or processed sugar.
    2. Pleasure Eating – is when you are eating to give yourself pleasure. These types of foods are usually processed and convenient.  You want to plan for when you are going to eat pleasure foods and stick to the plan of when, where and amount.
    3. Distracted Eating – is when you are busy doing something else and you begin munching/snacking. This may even be stress eating, when you have so much going on at work and you eat a bag of chips or cookies and then you look around wondering where they went.  This type of eating you want to limit and correct as soon as you realize it.
    4. Storm Eating – This type of eating is like being in an eye of a storm. You are out of control and may look like binge eating.  This form of eating is usually having to do with emotional overwhelm.  When you recognize you are eating this way you want to do 2 things.  Do a thought download and see what you are thinking and feeling and learn from it for next time.  2. Recommit to your goals and your life and get back to the 90% fuel eating.
  5. Thought Awareness. Know what your thoughts are when it comes to food.  Your thoughts create your feelings, feelings create your actions or inactions, and your actions produce your results. Know what your thoughts are, recognize them and change them.  Thoughts will also produce your desire for food.  Use food for fuel and nothing more.
  6. Thought Download. Step outside of your mind and focus on your thoughts.  Write down the first 5 thoughts you are having now.  Write them in sentences, instead of a story or a paragraph.  You will want to look at these thoughts and see if they are serving you in your life and your goals.  (Thought model)
  7. The Model.

C – Circumstance (Neutral) Food

T – Thought

F – Feeling

A – Action

R – Results

I hope this list in part or whole will help someone else that is struggling with emotional battle with food.  Join me at my free Emotional Overeaters Group on Facebook for more information to this list and for great support.  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!!