Starting to Fly

Driving home the other night I was listening to podcasts as usual. I decided to go out of order and listened to one that just spoke to me for some reason.

I love The Life Coach School Podcast. Brooke Castillo is flipping brilliant. Her latest episode was named Butterflies Walking. If you want to give it a listen, click the link.

She was talking about how she saw a butterfly walking instead of flying. She discussed how awkward it moved trying to walk instead of flying. She compared the walking butterfly to her students and clients. About how they have shed their cocoon and have changed into butterflies but are afraid to fly. They keep walking instead of taking that next scary step and taking the leap to learn to fly.

I had the chills while listening to her describe this metaphor. Since I started and succeeded my weight loss journey, I have felt that I have morphed from that caterpillar into a butterfly. I have changed the old me into this new version but have not completed the transformation as of yet. I’ve been scared to try out my wings and learn to fly.

I’ve been reading lots of books and trying out new podcasts. I want to keep learning and improve my life and mindset now that I improved my body. I found some online courses and programs that intrigue me but they aren’t aligned with my current financial situation. After listening to this podcast I decided to keep looking.

I wanted to find a course about positive psychology. I have a minor in psychology from way back. I had not heard of this newer branch and it definitely seemed right up my alley. The other day I found a course that I can audit for a nominal fee and receive a certificate of completion.

I was super excited and jumped at the chance. Felt like everything was presenting itself, leading me to this course. It’s an 8 week course and I’m signing up late so I have 6 weeks to complete it and receive my verification certificate. This puts me behind, but I’m rising to the challenge and prioritizing my day to day activities.

So going forward I will posting blogs about once a week. I’m nervous since I haven’t taken a college course in over 10 years. But I’m more stoked because the course is exactly what I was searching for.

Ok kids, until next time, I hope you have a freaking amazing day.

How Gritty Are You?

I just read Grit by Angela Duckworth . Love, love,love it.

Duckworth defines grit as

Perseverance and passion for long-term goals.

To be gritty is to keep putting one foot in front of the other. To be gritty is to hold fast to an interesting and purposeful goal. To be gritty is to invest, day after week after year, in challenging practice. To be gritty is to fall down seven times, and rise eight.

What are you trying to achieve?

How gritty are you willing to be to get it?

I was really gritty on my weight loss journey. I had numerous overeats. Many weeks with no change on the scale despite doing everything right. Moments of frustration, disappointment, and discomfort.

But I knew this time was different. I knew that if I kept going I would do it. I kept my focus on the process and not the immediate result. I looked to what I wanted to achieve and started acting like that person now. I quit being harsh on myself when I fell short. I readjusted the plan and kept going.

I don’t know who the author is, but one of my favorite quotes is (paraphrasing) a winner is just a loser who tried one more time.

How many times are you willing to fail before you succeed?

Leave a comment and tell me what you think. Does this resonate with you? Don’t forget to hit the “like” for this page. Share what you’re working on. Are you feeling stuck? I would love to help.

You can click the Follow button to see more of me in your feed. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

ACV Update

Just wanted to give a quick update to my results with Apple Cider Vinegar (ACV).

Friday was my planned exception meal. An exception meal is something that you plan to eat ahead of time that is not part of your usual diet. It can include anything you like or are having a craving for. The only caveat is that you stay within your hunger scale, eating until satisfied and not stuffing yourself. My usual exceptions are carb loaded since I follow a LCHF diet throughout the week.

My boyfriend and I were out shopping and I was craving something chocolatey and sweet. So while at the grocery store I bought a piece of chocolate cake.

I ate the cake (and it was fucking fabulous!) and then had Greek yogurt with frozen berries, cinnamon and flaxseed for dinner.

I was expecting a jump on the scale from the bloat and inflammation that sugar gives me. I woke up the next day feeling pretty good. Didn’t notice much of a difference in bloating and when I weighed myself was only up .4 lbs on the scale. Minimal difference! I must say though that I did feel slightly more achy in my knees. Sugar and flour does that to me.

Eating foods that are loaded with carbs usually makes me blow up, creating belly bloat.

Anyway, if you’re looking for something to help control you’re blood sugar this might be an option to try. You can read my earlier post to see what additional benefits ACV can provide.

Leave a comment and tell me what you think. Does this resonate with you? Don’t forget to hit the “like” for this page. Share what you’re working on. Are you feeling stuck? I will try to help.

You can click the Follow button to see more of me in your feed. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

Until next time. Have a great day!

Are You Overthinking Weight Loss?

Are you teetering back and forth about your next stab at losing weight?

Are you trying to decide which new diet you want to try?

Are you thinking about how you’ll have to empty out the pantry, clean out the fridge, or eat everything you deem as “bad” in one final binge-fest? Are you thinking that you won’t be able to go out to eat with friends and you’ll have to stay home just gnawing on carrots? Are you thinking that you’ll have to give up wine, beer or your favorite spirits?

Are you throwing around words and phrases like maybe, hopefully, I’ll try, I might, someday, soon, next week, after…..?

Yes?

You’re putting too much pressure on yourself.

You’re thinking everything has to be perfect. You want the perfect diet plan, the perfect timing, the perfect family and friends that will support you and eat salads with you. Nope. Not going to happen. There will be Halloween candy, free donuts, potlucks, holiday parties, etc. just around the corner. Don’t wait for perfection. It will never come.

What if you decided to do this journey differently? What if you decided that you would make only small sustainable changes? What if for the first week, you just started drinking more water, changing nothing else? Now I know you just argued about how you hate water, you’ll never be able to drink 64, 80, or 120 ounces of water a day. But did you notice that I used the word more? I didn’t say you had to drink a gallon a day. Just drink an extra 4 to 8 ounces. Can you drink an extra 1/2 cup a water each day?

Small changes are the key to making a lifestyle change that will lead to permanent weight loss. No more jumping in with both feet only eating broccoli and plain ass chicken for 2 straight weeks. Sure you lost 5 lbs but you can’t understand why your miserable and can’t stop thinking about food all day.

What if you made one change?

What can you commit to trying for one week? More water? Half & half instead of sugary creamers? No second helpings? Writing out a food log? Journaling your thoughts? Leaving 1 or 2 bites at dinner? Cooking more meals at home? Not snacking while you’re making dinner? Eating an extra piece of fruit or vegetable? Using a bowl instead of eating the chips out of the bag? Eating your meals sitting down? Eating your meals without watching TV? Eating your meals without your phone, iPad, or computer in front of you?

Did you notice that none of the above questions mentioned anything about counting calories, carbs, points, or macros?

There are so many tiny tweaks you can make to start your weight loss journey. You don’t have to revamp your whole diet or kitchen to get started.

Remember the fable about the tortoise and the hare? The hare took off like a bat out of hell to start the race and the tortoise just moseyed along with a steady gait. Can you guess what happens? That’s right, the hare ran out of steam and failed to cross the finish line. But the tortoise took the sure and steady pace to completion and victory.

We learn this as children but seem to forget it as adults. Lasting change takes time, patience, and persistence.

Do you want to cross your weight loss finish line for the last time?

What’s the one small tweak you can commit to to start your final weight loss journey?

Leave a comment and tell me what you think. Does this resonate with you? Don’t forget to hit the “like” for this page. Share what you’re working on. Are you feeling stuck? I will try to help.

You can click the Follow button to see more of me in your feed. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

Until next time. Have an amazing weekend.

Going Out To Eat Without The Drama

Do you find it hard to go out to eat without the drama? Are you confused about what you should order? Do you stress about the bread basket or the chips and salsa being on the table before you even walk in the door? Is this a new restaurant and you have no clue what’s on the menu? Are you dreading ordering another salad when everyone else is getting pizza and pasta? Are you upset that this is a last minute decision and it’s not planned so it’s going to fuck up your whole week?

I used to think this every time we went out to eat. I used to hate dining out because it caused so much drama and stress that I didn’t enjoy it. I would either go off plan and then feel miserable or stay on plan and be resentful that I couldn’t eat what everyone else was eating. But eventually I overcame this mental crap.

So what changed? I learned that going out to eat wasn’t causing the drama. I was creating this drama by the thoughts I was thinking.

Say what? Yep. Going out to dinner doesn’t cause drama. My thoughts about going out to dinner caused drama.

Can you relate? Does dear hubby want to treat you to a nice meal and a night off from cooking but your thoughts go straight to shitville? Do you want to enjoy a night out with friends but you’re all in your head counting the carbs in your glasses of wine?

Planning ahead can get rid of the drama when dining out.

There are 3 simple things you can do to avoid the drama. Don’t be mislead though, they aren’t easy!

1. Plan ahead.

When you know you’re going out to eat, you usually go to the same restaurants. You know what’s on the menu. Decide before you get there what you will order. Today I’m meeting my uncle for lunch. We’re going to my fav Mexican restaurant. I will not be eating the chips and salsa, but I am ordering 2 carne asada tacos with a side of refried beans and water with lime.

By making this decision ahead of time, I won’t be tempted by other things on the menu. I know my planned meal is aligned with my long term goals. Decision made, no drama.

Going to a place that you’ve never been before? Look up the menu online to see what they have. Then you can decide what to order before you get there.

I think this a crucial step especially when going out to dinner. By this time of the day, you’re probably tired, worn out from the stress of work and the kids. You don’t want to have to spend more energy trying to look over the menu and make a healthy choice. The last thing you want to do is make another decision. Decision fatigue has set in and you’re probably in fuck it mode by now. By planning ahead, you don’t have to think about it and rely on willpower.

2. Commit to the plan.

Visualize yourself going into the restaurant and sitting down. See yourself ordering your planned entree. See that there will be an appetizer on the table and that it will be uncomfortable. What are you going to choose to think? Are you going to let your Inner Party Girl whine and cry or are you going to focus on not resisting the discomfort and just letting it be? What do you want your thoughts to be? What will your Inner Coach say if you want to eat off plan? Visualize eating your planned meal and feeling satisfied and proud that you kept your commitment to yourself. Visualize yourself being successful.

3. If you can’t commit to the plan, then make the next best choice.

Did you have a plan but are now calling an audible? Deciding to throw that plan out the window? The pizza is looking just too amazing to pass up? How about making the next best choice of only having 1 or 2 pieces with a side salad?

Restaurant you’re going to doesn’t have their menu online? Make the best choice you can ahead of time. Decide if you’ll order a salad or some kind of protein with veggies. You can decide whether you’ll have water, soda, or a cocktail.

Is this an impromptu stop not on the plan? What’s the healthiest option you can order that will still get you to your long term weight loss goal? If there’s no healthy options, how about only eating half of the plate and asking for a take home container. I’ve done this numerous times. Once the server brings out the food and I see it’s a huge serving, I’ll ask for a take home container and put half of it in there before even starting.

Hope this helps you take the drama out of your dining experience. It really is possible. It does take practice. It will be uncomfortable because you’re trying something different. Be patient and kind to yourself.

Leave a comment and tell me what you think. Does this resonate with you? Don’t forget to hit the “like” for this page. Share what you’re working on. Are you feeling stuck? I will try to help.

You can click the Follow button to see more of me in your feed. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

Until next time. Have a great day!

By Saying Yes, What Are You Saying No To?

I read this in a book about relationships. And I thought it really applicable to those of us who are on the struggle bus with food.

I was using this concept while I was losing my weight and I found it helpful to get out of the deprivation mentality. While trying to diet, it’s so easy to feel deprived and restricted. Your Inner Party Girl is crying “I can’t believe they brought out the bread basket and everyone is eating bread in front of me! Don’t they know I’m on a diet, this is such bullshit! Their food smells so good and here I’m stuck with another fucking salad! It’s so unfair that I can’t have dessert!”

Sound familiar? It’s so easy to get into this mindset.

At first when I saw a thin person eating healthy, I would think “That’s why they are thin, they eat healthy.” Or if a thin person was eating something fattening I thought “Well, they can do that, they’re already thin.” I had the same mindset with heavy people. When I saw someone who was heavy eating crap, I thought “ That’s why they’re fat, they eat like shit.” But I’d also cheer the heavy person on when I saw them eating healthy.

I eventually changed this mindset inward and thought about what I wanted long term versus what I wanted right now.

By saying yes, what are you saying no to? Are you focused on instant gratification or long term success?

By saying yes to the bread basket, what am I saying no to? I’d be saying no to hitting my weight loss goal this week.

By saying yes to the nachos instead of my salad, I’d be saying no to looking and feeling good in my clothes.

By saying yes to an unplanned dessert, I’d be saying no to keeping my plan and my resolve to stop quitting on myself.

By focusing on my bigger goals, it made it easier to shut up my IPG and listen to my Inner Coach. My IC reminded me that we can always plan to have dessert tomorrow. The focus is weight loss, feeling good tomorrow when I get on the scale, knowing I can say no to foods even if I really want them.

There’s so much empowerment in overcoming those immediate desires. Knowing you can do it once, proves to yourself that you can do it again and again and again. With repetition comes ease.

Are you willing to be uncomfortable now to get the results you want long term? Can you tell your IPG and Inner Asshole to shut up and listen to your wise IC? You can! I did it. And despite what my parents think, I’m no special snowflake. 😂

Leave a comment and tell me what you think. Does this resonate with you? Don’t forget to hit the “like” for this page. Share what you’re working on. Are you feeling stuck? I will try to help.

You can click the Follow button to see more of me in your feed. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

Alright kids, until next time. Have a flipping amazing day!

My New Favorite Dessert

Simple dessert with many variations to fit your tastes.

So this is my new favorite dessert.

Frozen fruit sprinkled with cinnamon and ground flaxseed and mixed with Greek yogurt.

I love the simplicity of this. Plus it’s so easy to change up. I have also used mixed frozen berries, unsweetened dark chocolate chips, and plain Greek yogurt. I let the fruit thaw out for about 30 minutes prior to eating.

I add the ground flaxseed for some extra healthy benefits such as balancing blood sugar, digestion support, lowers cholesterol, good source of omega-3 fatty acid.

Give it a whirl and let me know what you think.

Alright friends, leave a comment and like this page. Let us know what you’re working on. Are you feeling stuck? Maybe I can help.

You can click the Follow button to see more of me in your feed or you can opt in your email to get blog updates delivered to you. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

Have a fabulous yummy day!

Breaking a Weight Loss Plateau – Part 2

Friday I talked about some of the tweaks I made to my diet when I started to stall out. I wrote that one first because that’s the easy one to change. The hard change for me was to shift my mindset with food and myself.

I made 3 changes that helped me focus on the big goal, what I wanted for my future self.

1. It’s just data. I track my food and keep a thought journal everyday. On days that I was off plan, I recognized that my Inner Asshole was beating myself up, telling me that I wasn’t good enough. And when I was on plan, but saw no changes my IA would throw up shade like this isn’t good enough, you need to do more, this has to be perfect!

I shifted from these negative beliefs. I started to listen to my Inner Coach when she told me “This is just data. Learn from it. What were you thinking when you ate the ice cream at 10:00pm? What could have been a better thought to have?”

By doing this, I was able to recognize patterns of thoughts and actions. With this awareness, the next time I started to hear these thoughts I was able to listen to them but not believe them and decide on a better thought like “ What I’m doing is no longer working, so I will make a change to start seeing results.”

2. My brain wants to be entertained. When I ate off plan or ate too much it was always because of one thing. My brain didn’t want to feel uncomfortable feelings so let’s distract and be entertained with food instead.

All of my late night binges were my Inner Party Girl wanting to avoid feeling tired and bored. She wanted to eat to numb the feelings. By journaling, I recognized the pattern. So now when I start to walk into the kitchen at night I know that I need to do a thought check. “Am I really hungry? Is something else going on that I’m trying to avoid?” The answer is usually yes.

I talked Friday about changing the amount of food I was eating. This also falls into this category. My IPG would say “But it tastes so good. There’s only a few bites left, just finish it.” Or when I was eating an exception food she would say “It’s been so long since we had cake, who knows when we’ll have it again? Better eat it all. Wow, another piece sounds really good!”

Entertainment. My brain wanted to keep eating to avoid the uncomfortable feeling of not finishing what was on my plate. This was my hardest shift to make. I still catch myself wanting to eat past my +2 on my hunger scale if I didn’t “clean my plate.” But I now am aware that it’s a feeling I’m trying to avoid vs actually wanting more food.

3. Trust that I can do this. I learned by making small changes and taking small steps forward, I could reach my goal weight. I remember one Friday afternoon that I decided I was not going to eat off plan. This was a day that I was going to be home alone. On days that I was at the house by myself, I would always turn into a carboholic. I would eat all the sweets and chips stashed in the pantry. But not this day. I made the conscious choice to sit with my feelings and not resist or try to numb them. And I did it. Mind blown. I knew by getting threw that one day I could do anything I set my mind to. I started listening to my Inner Coach when she told me to be patient, you’ll figure this out. Set a goal weight, we will get there. And we did.

If you’re stuck on a plateau, write out what thoughts you’re having when you want to eat off plan instead. Are you bored, tired, stressed, anxious, lonely? Is there something better you can be thinking? Write it down. Practice these better thoughts over and over until they become routine.

It will be hard at first. Those inner voices will tell you it’s stupid and useless. That’s only because the brain doesn’t like change. If you commit to keep writing, the voices will diminish and you will gain insight to what bullshit your brain is trying to sell you.

Leave a comment and like this page. Let us know what you’re working on. Are you feeling stuck? Maybe I can help.

You can click the Follow button to see more of me in your feed or you can opt in your email to get blog updates delivered to you. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

Ok friends until next time. Have a fricking amazing day!

Breaking a Weight Loss Plateau – Part One

Frustrated by the number on the scale?

Damn number hasn’t changed in days, weeks, or a month?

Is your Inner Asshole telling you “You’re broken. I knew you couldn’t do it”?

Is your Inner Party Girl telling you “ We’re not seeing a change on the scale, so we might as well eat what we want to feel better”?

Everyone goes through these times of stagnation. You’re doing everything right but the scale isn’t cooperating. You’re feeling disappointed and frustrated that what you’re doing to try and lose weight is no longer working. You want to throw temper tantrums in your brain. You hear that inner dialogue telling you to quit. “Why eat so healthy if I’m not going to lose the weight?” “No other diet worked, why should this time be any different?” “

I experienced these thoughts so many times on my weight loss journey. I would lose weight consistently for weeks and them BOOM. NOTHING! I would stall out and see no change for days or weeks. What I learned was twofold. There are two ways to get past this roadblock. There’s the mental shift and the physical tweaks that need to take place. Today I want to talk about the tweaks that I made and Monday I’ll talk about the mental shift.

On my weight loss journey there were three areas that I needed to reassess periodically to keep seeing results.

  • Quality of food. At first I lost weight by just adjusting the amount of processed food I ate. As I lost weight though I needed to up level some of these choices. For example, instead of eating low-fat yogurt that’s loaded with sugar, I switched to full fat Greek yogurt with minimal carbs. I chose more fresh or frozen fruits and veggies instead of canned or in a cup.
  • Amount of food. I grew up with the “clean your plate” mentality. If it was on your plate, you needed to eat it all, so wasteful to throw food away. At first it worked just not getting a second helping. But as I progressed, I really had to dial into my hunger scale and realize that even though there were only a couple of bites left, I had enough and it was ok to toss out the rest. “Better in the trash than on my ass” became my mantra. As you lose weight, you need less food to sustain you. I’ll talk about this tomorrow. This falls into both categories of physical and mental.
  • Type of food. When I stalled out, I found it helpful to switch up my diet and eat different foods. I switched from apples, oranges, and bananas to mixed berries which have a lower sugar content. I added in more veggies into my soups and salads. Riced cauliflower became my go-to for soups and broccoli slaw was my added staple to all salads.

Don’t let that number frustrate you. Be patient. Be curious about what new routine might start another weight loss trend. Get creative.

Alright friends, leave a comment and like this page. Let us know what you’re working on. Are you feeling stuck? Maybe I can help.

You can click the Follow button to see more of me in your feed or you can opt in your email to get blog updates delivered to you. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

Until next time. Have a flipping glorious day!

ACV

Anyone else drinking ACV (apple cider vinegar) on a daily basis?

I started drinking this each day about two weeks ago. I read that it can help with lowering blood sugar levels. I also found some other great facts.

ACV has other health benefits. It also improves insulin sensitivity, lowers cholesterol, and promotes satiety (feeling of fullness). These findings were backed by science. I found many other benefits like reduce inflammation, help with acne, remove warts, condition and strengthen hair, help relieve acid reflux, dissolve kidney stones, among others.

I drink one to two tablespoons diluted with water each morning. I use a straw to help protect my tooth enamel and then brush afterwards. As of yet I haven’t really noticed much of a change but I think that’s because I already eat LCHF. I’m transitioning off a keto supplement and wanted to find something to help with my blood sugar levels.

One more thing, it is important to get your ACV with the “Mother.” The ‘Mother’ is the collection of the beneficial acetic bacteria and cellulose that gives ACV these healthy properties.

As always, check with your doctor first if taking other medications.

All right kids, if you have any other natural supplements your taking let me know. Anyone drinking green tea? Would love to know what brands you recommend and what benefits you’ve seen.

Leave a comment and like this page. Let us know what you’re working on. Are you feeling stuck? Maybe I can help.

You can click the Follow button to see more of me in your feed or you can opt in your email to get blog updates delivered to you. You can follow me on Facebook and Instagram. I put all my pics on Pinterest if you’d like to use them on your boards.

Until next time. Have a freaking fabulous day!!