Inspiration to Welcome CHANGE into your Life

change_postEvery now and then we all can use a friendly reminder as to why we are embarking on new journeys, discovering something new, growing and learning from past encounters.  Since this is only the second month of the new year,  I bet that many of you set new goals in which you wanted to accomplish this year.  Whether it be nutrition, finance, relationship, or fitness-related, it is important to keep your goals a priority as you tackle your daily life schedule.  Remember, you came up with these goals for reasons important to you.  So stay the course and follow through in accomplishing each goal.

Below are some words of inspiration to help re-ignite the fire within to get you going again.  Print out this list, write down the quotes that spark your interest and post them on the refrigerator, mirror, or somewhere you are guaranteed to see it daily.  Read each quote out loud daily.  Stay inspired, stay hungry for change.  Share with friends on Facebook, Twitter, and other social media — you never know who else you may inspire.

–>  “In order to change behavior, you must be clear about what satisfaction that behavior is giving you as well as what it is costing you, then make a conscious decision to move.”

–>  “Change is much easier to deal with when we get help. Getting support not only makes dealing with change easier for us, it allows other people to be of service, which is something most people love to have the opportunity to do.”

–>  “If you are motivated to seek better health, all that you need to achieve it is practical information… any addiction can be broken if people are motivated to do so.”

–>  “A great tool to decrease negative behaviors and choices is to add more positive behaviors and choices, to strengthen and extend habits you probably already have, habits of eating, exercising, breathing, using your mind, and nourishing your spirit.”

–>  “Have empathy and compassion for yourself and others in going through change. It’s not easy for most of us. By embracing change we become not only more effective in dealing with it, but more peaceful, present, and powerful in our lives.”

–>  Make a list of what’s important to you to help stay motivated and focused, whether it’s to get rid of anxiety or lose weight. Then find a way to make sure that you can call on your motivational factors during moments of temptation.”

–>  “You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once. Stick to your healthy lifestyle and the results will be worth it.”

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What changes are you working to accomplish this year?  Share in the comments!

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Change the Way You View Diet, Lose the Weight Once and For All: The New Food Rules – What Matters Most

Create Your Own Food Rules

Create Your Own Food Rules

Diets exist to confuse and cause grief and anxiety.  Diets are a temporary eating protocol designed to help one lose weight and get healthy.  In this sense, I am using the word diet to mean restricting oneself to small amounts of food or to eat special types of food in order to reduce body fat — to lose weight, if you will.  Easy definition but good luck in sticking to it.  From my personal experience back in college, any diet I underwent failed me miserably.  Of course while adhering to the diet, good results happened:  I lost weight.  However, restriction only left me ravenous, angry, and anxious — not to mention hungry.  I could stay on the diet for 2 weeks or sometimes 2 months.  Inevitably, like clock work, once off the diet, the weight came back with a vengeance.   I went through the weight loss/weight gain roller coaster for years. Thankfully I have found the solution. Listen up folks.

The way to succeed in this weight loss game is to rethink the definition of diet and act accordingly.  Most people may know that diet can also be defined as the way one eats.  Vegan, Carnivore, Paleo, Vegetarian — these are all types of diets.  Of course, this definition of diet is a bit more complex than just slapping a label on it.  For instance, within the world of veganism one can choose to eat only organic sources of vegetables and fruit.  Or one can choose to not eat much produce and instead eat almost exclusively just nuts and grains. Both are still vegan but vary considerably in terms of nutrient content and the affect such foods may have on weight and overall health.

With that said, I challenge you to define your own diet; define your food rules. What is your way of eating? What are your food rules? Creating food rules shades in the grey making it easier for you to comply long term because of better control and management of what goes into your mouth; hence fully incorporating a lifestyle change — not a temporary diet.  Let’s use the example of driving.  As drivers, we stop at red lights regardless of if we see the police. We can be the only car at the red light at 3am in the morning, but we stop and wait for the light to turn green — then we proceed.  There is no question as to why we stop at red and go at green — these are simply the rules in which we follow; it is ingrained within our minds. Even a 5 year old knows about red-light/green-light.  Imagine applying this simplistic “follow the rules” approach to the way you eat. My my my, just think of the break-thru that may follow:  no more guilt when offered a cookie in the office; no more anxiety about trying to lose 5 lbs before a wedding; reduced stressed which equates to potentially less body fat accumulating around your mid-section.  Win, win, win!

I want to share with YOU a few of the “food rules” in which I abide by and strive to follow because I want YOU to succeed in your journey to excel in your health goals.  Author Michael Pollan’s Food Rules: An Eater’s Manual was my inspiration in adopting this model.  Being the type A personality that I am, having food rules allows me to focus on the bigger things in life.  No longer do I go on diets.  I just eat in ways that fit within the realm of my “food rules” – I eat wholesome foods.  To some, my rules may seem a bit restrictive.  But it works FOR ME.  Make/modify these rules in a way that will work for you and give it time so that you may get accustomed.    If it adds stress to your life, then tweak the rules as needed.  Working with a Nutrition Coach will provide you support as you adopt a healthier way of eating.

My Food Rules

1. Eat food, real food

2. Don’t eat anything your great-grandmother wouldn’t recognize as food

3. Avoid food products that contain more than 5 ingredients

4. Get out of the supermarket whenever you can. Choose farmers markets instead

5. Limit your snacks to unprocessed plant foods. i.e. fruits, vegetables, nuts

6. Serve a proper portion and don’t go back for seconds

7. Treat treats as treats

8. Pay more, eat less. “Quality over quantity”

9. Eat animals that have themselves eaten well

10. Cook

11. Break the rules once in a while.  Obsessing over food rules is bad for your happiness and health

Change the game

Food rules = the new-age way of viewing diet.  In fact, throw the word diet out of your vocabulary and go ahead and adopt the food rules mentality.  Of course you must first create your own set of food rules and follow them unapologetically — the same way you mindlessly stop at red and go at green.

Automate the way you eat, change the way you look. 

What are the food rules you have adopted into your life?  Share in the comments.