Eating Habits that Sabotage Your Weight Loss

One of the biggest myths about dieting and weight loss is that it’s a temporary solution. Every one thinks you work hard for a short period of The Diet Cycletime and magically the weight will stay off. When you set out to lose weight by changing your diet, that should be something that you adopt permanently or, over time.  If you don’t do this the weight will slowly creep back on.

However, just making those changes might not be enough to keep the weight off because, as creatures of habit (and being prone to take the easy route) there are easy ways to slip and sabotage all of your hard work. Here’s some quick things you should be looking out for that could bring your weight loss progress to a screeching halt.

  1. Falling back into old habits. Let’s start off by coming right out and saying that nobody’s perfect. We make mistakes, it’s all part of being a human being and that goes double for weight loss. Whether it’s a quick unhealthy snack or going head first into comfort food when you are stressed or going through some other drama. These kind of eating  behaviors can be damaging to your weight loss goals. Again, it’s not about perfection. Yes, you can allow yourself a few “treats”.  Willpower sucks and by allowing yourself to have these occasional treat meals will keep you from losing your sh*t. I advise all my clients to follow the 80/20. Where 80% of all your meals are clean and healthy and 20% are fun. I have them use this grid to help them better understand how they are eating. Here is where it get tough — when you get a case of the nibbles.  These treats go from occasional to habitual and, eventually, becoming normal. If you feel like you’re slipping a little more often than you’d like then try keeping a food diary and at the end of the week look at everything you’ve eaten. This diary doesn’t have to be fancy. You can put it on paper, what I want you to note is time, mood and portions. If you’d like me to take a look and give you feedback, write down 3 days and send me an email.
  2. “Healthy” substitutions. A huge mistake that a lot of people make, especially if they’re new to dieting and weight loss, is trying to go for a healthy food choice over an unhealthy one that can be just as bad for you as what you’re switching out. One thing in particular is switching out fruit juice for sugary drinks like soda. We’ve been told all our lives that fruit is healthy, but if you’re not selective in your choices you could just be pumping yourself full of unhealthy sugars. Opt instead for something hydrating and equally delicious like herbal teas or (responsibly) flavored water. Here is a link to a list of foods that we think are healthy but they really not so much.
  3. Twelve of one, dozen of the other. A big part of maintaining healthy weight loss is making sure you portion your foods properly. The problem with that is that the reigning mentality when it comes to food is, generally, that more is better.  It’s great to choose some light, air popped popcorn over salty, greasy chips but you should aim to be careful with your portioning so that you don’t end up eating just as much of your healthier snacks and foods just because they’re better for you than the alternative.
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Lemon Parmesan Popcorn

Popcorn makes for a great snack, but most popcorn is covered in butter which adds a lot of calories without adding a whole lot of flavor. You know

source: Flicker

source: Flicker

what’s better? Adding some tasty flavor to air popped popcorn!

Try this on for size… lemon pepper and freshly grated Parmesan cheese!

Ingredients

  • 2 tsp olive oil
  • 1 tsp lemon pepper
  • 3 cups air popped popcorn
  • 2 tbsp freshly grated Parmesan cheese

Instructions

  1. Whisk the lemon pepper and olive oil together and drizzle it over the still hot popcorn.
  2. Toss the popcorn and sprinkle cheese on top.
  3. Serve while still hot.

If you don’t have air popper — you can cook it the old fashion way.  Click here for a great recipe.

I make my popcorn the old fashion way and I use a combo of veggie and coconut oil.

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6 Sweet Steps to Stop Those Sugar Cravings

If you are absolutely unsuccessful in steering clear of the wonderfully sweet taste of sugar, you shouldn’t feel bad. That is because your brain is hardwired to demand, crave Golden granulated, light muscovado and dark muscovado sugarand beg for sugary tasting sweets and treats. Take the 7 steps below and you can find yourself crushing those sugar cravings once and for all, in spite of your natural desire.

  1. Eat Breakfast
    Several studies have shown that those people who eat a healthy breakfast crave less sugars, sweets and unhealthy treats during the day. And when you combine this tip with number 2 below, you will be even more successful in controlling those sugar cravings. You should be eating breakfast within 30-60 minutes of waking up. Sorry coffee doesn’t cut it for breakfast. I love the stuff, but you need more than to get your body fueled.
  2. Get Protein With Every Snack or Meal
    The smartest way to eat is to have 5 or 6 meals and snacks spread out across your day. And every time you eat you should include protein, whether you are sitting down to a regular meal or just enjoying a quick snack. Protein helps stabilize your blood sugar, and you suffer less sugar cravings. When I say protein, it’s more than just string cheese. I’m talking a lean protein either animal or plant base. You should pair that with a veggie and you will be filled for hours.
  3. Team Up With a Partner
    Any big change in your life is made easier when you have a like-minded individual along the ride. You probably know someone else that has sugar cravings just like you. Get them involved as a partner, and you can help each other beat your unhealthy sugar habits.
  4. Try to Forget About Weight Loss
    You are going to naturally lose unhealthy weight and fat when you begin to control your sugar cravings. However, this should not be your mindset. Focus mentally on your sugar addiction only. Your brain works at its natural best when it directs all of its mental energy on one task at a time. Once you have a healthy relationship with sugar, then you can worry about any extra weight loss you want to attempt. Our minds are a powerful thing. Once we learn to harness it BOOM that’s when the magic happens.
  5. Cut Yourself Some Slack
    Own your business, you are probably going to succumb to your sugar addiction several times when you are attempting to control your cravings. Do not beat yourself up mentally. Just start over, it’s not about willpower and determination. Let’s be honest — willpower sucks — it’s about consistency not constantly. Accept that you will slip up but eventually your slips up will be few and far between.
  6. Dump the Artificial Sweeteners
    Foods and drinks with the “low sugar” or “sugar-free” often use aspartame, Nutrasweet, Splenda or some other artificial sweetener to replace sugar. A revealing study from the University of Texas Health Science Center in San Antonio showed that a single can of diet soda causes your risk for obesity to go up 41%. Contrary to popular belief, these so called diet foods can actually cause a sugar craving.

Want to learn even more? Check out my free cravings report where I go into greater detail.

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What Are The 5 Things To Look For In A Protein Bar?

There are so many bars out there. I hear from clients all the time, what are the best bars to eat. IsaLean-Chocolate-Cream-Crisp_300x260

That’s really a tough question because most bars are nutritionally unbalanced. They may have a huge amount of one nutrient and a little of others to really qualify as a “meal replacement”. They also tend to have artificial sweeteners, flavors and coloring.

So yes, choosing a meal replacement bar can be overwhelming.

  1. Low-glycemic –  gives you a steady source of  energy and keep you feeling fuller longer.
  2. Whey protein – whey keeps you feeling fuller longer and has shown to help increase lean muscle.
  3. Maximum nutrition, minimum calories –a healthy meal replacement bar should contain around 200 to 300 calories. Make sure your bar is balanced as you will see some bars are high in one nutrient and low in others, you want them to all to be relatively equal to be considered a meal replacement. Some bars are too high in calories while others are too low.
  4. Satiety – Help you fill full longer. They are also very portable, I leave a few in my glovebox and your purse so I always have something in case I’m out running errands.
  5. Quality – Not all health bars deliver what they claim to have in them. It’s possible for their nutritional content to be off—by as much as 15 percent! That could mean extra calories you don’t realize you’re getting, usually from fat and sugar.

One of my favorite bars is the Isalean. I’m addicted to Lemon (tastes like a lemon square), Oatmeal Raisin and I hate raisins LOL and Casehw Carmel — yummy!!

Do you have a bar, you’d like an opinion on? Leave a comment below and I’ll take a look and give you feedback.

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3 Reasons To Join a Weight Loss Group

Starting a weight loss journey is the easy part.  You are fired up with the intention of getting healthy and losing weight.  The hard part is continuing on with the journey until you reach your summer fitness challenge weight loss goal.  A great way to help keep you motivated is to join a weight loss group. Here are some great reasons why you should seek out a group to help you stick with your goal.

  1. Stay Positive with The Support Of Others — if you know that you find it hard to go to the gym on a regular basis or if you find it difficult to fight the temptation of a cookie, then being able to talk to others could help you to stay focused on your health and diet. If you know that there is a group of people who are there cheering you on, you do not want to disappoint them. They can help you see how well you have been doing and how unnecessary it is to go back to your old habits.  A support group will be there for you to celebrate the highs when you hit your weight loss milestones. They will also be there to build up your spirits if you happen to falter at some point.

A weight loss support group will be there to celebrate highs and pump you up through the lows.

Tweet: A weight loss support group will be there to celebrate highs and pump you up through the lows. #getfitnow #leanandsexy

  1. Other People Know Exactly What You Are Going Through — sure you have friends and significant others who mean well, but some times they don’t really understand what you are going through. They might not understand how hard it is to change your eating habits or to stick to a regular exercise plan.  By joining a weight loss group you will find members who have similar hopes and dreams to you. They know exactly how difficult it is to make changes to the way you live your life.

    Members of a weight loss group will know exactly what you are going through and will be able to empathize with you. 

    They will be able to share their own stories and their own coping strategies, which could help you when you are finding things hard to deal with.

  2. Make New Friends — Joining a weight loss group is a great way to meet like minded people.  Tweet: Joining a weight loss group is a great way to meet like minded people. #getfitnow #loseweight #leanandsexy You will all have one thing in common at the beginning. This will be the desire to get healthy and lose weight.  The more time you spend with these people, the more opportunity you will have to find out other things you have in common.  This could ultimately lead to really strong and meaningful relationships.

Starting a weight loss journey can be made a whole lot easier if you surround yourself with people who can help you to stick to your goals. Tweet: surround yourself with people who can help you to stick to your goals. #getfitnow #loseweigthnow #leanandsexy I just started a new group Lean and Sexy. The program starts on Monday, September 1st.  For more information about this group weight loss program, click here. Lean and Sexy may just be the group you need.

 

 

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Book Review: 50 Ways To Soothe Without Food

My latest book read was amazing. It really it struck a cord with me as I feel like there are a number of us uses food to smother our feelings. I’m not saying we are all emotional eaters, but there are plenty of times where we may turn to food when we have a bad day or have a bad moment in time. This book gives you plently of actionable ways to deal with food.

Leave a comment below to tell me your favorite one(s).

 

Listen here

Next month I will be reading

Why Diets Are Failing Us: The New Way To Be Healthy And Lose Weight, Peter Greenlaw, Dr. Dennis Harper, Drew Greenlaw

 

 

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Suriviving Memorial Day Weekend

Don’t be that girl sitting on the sidelines during Memorial Day BBQs. Each year I write ways to help you survive brazilian churrasco restaurantwith out having the guilt feeling on Monday night, when you are unbuttoning your pants and rubbing your food belly! Come on, we’ve all done it!! LOL.

I want you to enjoy this weekend without feeling guilty!

Here a few past posts to help you glide into the weekend.

5 ingredient clean grilling recipes

You have control

10 ways to fight holiday weight gain

Looking for  a blueprint check out my summer sprint. You’ll receive 4 weeks of emails to help you glide through the summer with clean eating.

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Will You Go For It?

What is your burning desire?

What is the one thing that keeps coming up that you say I wish or someday?

When are you going to take action?

When will you go for it?

For me this year has been about going for it. Not playing small. I’m kicking some tushy and taking names on some goals that have been hanging around far to long!!

Listen to my latest video blog where about about your burning desire.

Want to get started. Check out my 30 day fitness sprint challenge. Click here

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Book Review” Cave Women Don’t Get Fat

Prior to reading this didn’t know much about Paleo. I really enjoyed it and loved how this book is tailored specifically to women! Ms. Blum takes big topics such as hormones and them understandable.

Blum is a RD and a holistic nutritionist which I love, she looks at both how to solve the problems of weight loss both clinically and holistically. Cave Women Don’t Get Fat focuses on the needs of women and works to help them learn how to burn more fat and reduce their cravings while healing their bodies.

Most people who consider going on a Paleo diet are like I can have as much bacon as I ant, but she advises to still keep it lean and be selective about your fats.  Blum also talks about women and our hormones and gives guidance about how to keep them in balance or re-balance them.

I’m a big believer in sleep and minimizing stress and she talks a ton about what stress and lack of sleep do to your hormonal system causes us ladies to keep on the weight. I’ve also been doing a lot of research on toxins in your environment, Blum spends an entire chapter talking about them and how to minimize them in our food.

Got a sugar craving? According to the USDA Americans consume more than 47 pounds of sugar. Blum suggests replacing sugar with proteins and good fat. Here’s a sugar buster she recommends

Sugar buster cocoa — 1 Tablespoon cocoa powder (the stuff you bake with, not the one with the Swiss Miss on the front) 8oz water, dash of cinnamon or nutmeg.

Give it a try and let me know how you make out. One of my favorite ways to bust my sugar cravings are Isadelights. I’m a fan of the milk.

In the back of the book she gives a ton of recipes  and makes recommendations for supplements. She feels the same way that I do, yes, you can get a ton from food, but you will need supplementation because our food supply has lost their nutrients.

Give it a listen. Once you are done, I’d love to hear your feedback, please leave in the comments below.

Next Month book is Hungry for Change (Enhanced Edition): Ditch the Diets, Conquer the Cravings, and Eat Your Way to Lifelong Health

 

Want to be kept in the loop about book reviews? Join my mailing list below. (I hate spam, so I won’t spam you)

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{ Day 19} Know Before You Go!

Most of my clients say to me it’s all well and good when I’m home, but how do I manage traveling, vacations or eating out. I promise you can still be social and still maintain a healthy lifestyle.sushi

  1. Know before you. Most restaurants have their menus online. Go there and check it out. Most restaurants can accommodate specials requests. I highly recommend you ask nicely — you get more with honey than with vinegar. I always start with “Is it possible….” If it’s not have a plan B.
  2. Don’t arrive hungry. Have a small snack before you go.
  3. Navigating the menu.
    1. Pass on the bread basket
    2. Look for simple, clean ingredients
    3. Skip the appetizers and have a salad (dressing on the side) or clear soup
    4. If your meal comes with a not so healthy choice — as if you could replace it with a veggie or even extra veggies. Here’s my philosophy as much as it kills my husband when I do it. If I see another veggie paired with a dish I’m not eating I will ask “Is it possible to have .. the asparagus with my dish?
    5. Don’t afraid to ask for details.
    6. Ask if your meal can be cooked without oil and butter
    7. Ask if you could have it grilled , baked or steamed
    8. Have an appetizer as an entree
    9. Sauces on the size

*If this is a treat meal, then you can have a fun appetizer, meal, dessert OR alcohol.

Best choices are different restaurants

Italian Food
Protein — grilled, baked or broiled Any protein works best — meatballs are okay (ask how they are prepped)
Salads — dressing on the side
Pizza is a treat –you  make it a little healthier with whole wheat crust or  by adding a protein topping
Pasta is a treat
Skip the cheeses, Alfredo sauces and the cured meats

Mexican Food
Protein — grilled, baked or broiled
Salsa
Guacamole — watch your portions
Skip the chips, beans and rice  — sorry

Japanese
Sashimi is great or ask that your rolls be made without rice
Skip the fried AKA tempura

Thai
Protein — grilled, baked or broiled
Satay
Non fried rolls
Tom Yum soup

Chinese
Stick with steamed proteins and brown rice
Most Chinese food is cooked with a lot of oil and sodium

Will you be traveling?? Clean Food Ideas For Travel

Today’s assignment. 

  1. What’s your favorite place to eat out? Take look at the menu and how can you make one of their dishes healthier.
  2. If you are traveling how could you make travel a little easier.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals Day 18 — Successful Weight Loss

 

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