practice mindful eating techniques

When was the last time that you ate dinner at your dinner table without distractions? One of the things we do today more than at any other time in history is to “eat on the go” and we always have the TV on in the background.

With all the activities that our children and grand children are in, we tend to Eat on the Go, and if we are at home to eat – we eat with the TV on.

Let’s start sitting at the table for 20-30 minutes, enjoy every bite of our meal, turn off our cell phones and our TVs and concentrate on the flavors and textures of our food, the smell of the dish, etc. When you concentrate on eating your food and enjoying it, you actually take in fewer calories and fill up faster.

The reason for this is because you are eating slower and it takes your brain 20 minutes to register that your stomach is full.

Learning mindfulness techniques, like mediation and cognitive therapy, had a 97 percent impact on the weight loss of obese individuals in one study.

One of the best examples I know of not being able to slow down is – my son’s dog. Abby doesn’t know how to slow down eating so it doesn’t matter how much food is in her bowl she scarfs it down in under a minute. She kept gaining weight and the vet suggested that she only have 1/2 cup of food in the morning and in the evening. Abby doesn’t know that she isn’t getting as much food (calories) as she was before because she still scarfs it down in under a minute. You can put food in her bowl and it is gone in the next 30 seconds. LOL.

We don’t want to eat like a dog and let someone else control how much we eat because we can’t slow down.

An old practice from years ago was to take a bite and set your fork down between bites to allow you to savor your food. I’m not sure you have to go to that length, but we do need to turn off our TV’s and phones and have no distractions while we are eating so we can enjoy our food.

I challenge you to take a week and turn off all electronics during your meal time. You may realize that food tastes totally different. I’d like to say that “eating on the go” has to go too, but I know that isn’t always possible with all the activities that we participate in. So at least when you can sit down at the dinner table – actually sit at the table and turn off the TV.

Have a great week and talk to you next week.

Will low carb or keto work for you?

Losing weight is all about coming up with a Lifestyle that will work for you. If you don’t like to cook or don’t have time to cook, then a lot of meal prep won’t work for you.

Thinking about what you can realistically do and live with long term is the lifestyle you should select. If you are a sweets person like myself then learning how to make fat bombs and keto style deserts has been a lifesaver for me.

Seeing what you want to look like in your head – or go find a picture of you at your best weight – before you even start is the first key to making this a lifestyle instead of a diet. Just having a number – whether it is a short term number or a long term number – allows you to visualize ahead. Diet as we have said before means temporary and only lasts for a short time. We want a lifestyle that will give us the direct results we are looking for without seeming impossible.

Maybe you eat ok and you just need to add some activity to your lifestyle. Maybe you eat too much and you are eating the right foods and you just need to cut out some food. Most of us need some structure though.

That is one reason why I chose a low carb and keto lifestyle. The food is good and healthy and it is very tasty and it is considered whole foods instead of processed foods. Eggs and bacon, meat and cheese and salads are the basics of my lifestyle. If I start to crave some fruit, then I eat a little bit of fruit. I just stay away from high carb foods.

And like I said above, I’m a sweets person so I am always experimenting with keto sweets – low carb and sugar free. They satisfy my need for desert and I can easily share and most people don’t know the difference.

If you’re not sure if low carb/keto is the way to go, get back in touch with us and I will send you a 5 day meal plan to start you on your way to pursuing this lifestyle.

Or if you want to just experiment with some of our recipes go to our main menu and search recipes. We have a ton of them posted and for the most part, I have made almost all of them.

Have an awesome week and see you next week.

What drives our diet obsession?

We live in a time plagued by unprecedented obesity rates. The latest government data reveals that some 100 million Americans are now obese!

Why do people continue to go on DIETS? (Remember that word means DIE and it’s always short term)

  1. I just want to feel better. Dr. Mimi Guarneri, MD cardiologist and president of the Academy of Integrative Health and Medicine says “They’re tired and sluggish and in pain and experiencing side effects of lugging around excess weight – like sore backs and achy knees. More than just the pain, their confidence is shot. They feel bad that their clothes no longer fit and they aren’t happy with the way they look.”
  2. I just want to Unleash My Real Self. Alexis Conason, Psy.D, a NYC-based psychologist says most of her work is helping people to overcome destructive body image and overeating. The main problem is that even if people lose the weight if they don’t change their mindset and stop DIETING, nothing changes. It has to be a lifestyle change.
  3. I just want to Qualify for Bariatric Surgery. Dr Wilnise Jasmin, MD says that a lot of people come to her with wanting to relieve sleep apnea and ease painful osteoarthritis and qualify for bariatric surgery. Dr. Jasmine tells patients not to DIET, but to gradually make small daily changes that can permanently alter the way you eat.
  4. I just want to Feel in Control. Dr. Conason says the desire to diet may also stem from a desire to take charge. “The ironic thing is that the more diets and strict rules we place on ourselves, the more out of control we feel” says Conason. She recommends to stop dieting and develop a more loving relationship with yourself, eat in a way that fosters that, and find ways other than food to nurture emotional needs.
  5. I just want to Reverse This Health Issue. A lot of times it takes a health scare to get people to make changes. Dr. Guarneri’s sees patients who are at risk for heart disease, Type 2 diabetes and they are tired of being sick and on all kinds of medications. They have finally realized if they don’t do something they will be in real trouble. She says “You can reverse heart disease and significantly improve diabetes, fatty liver, osteoporosis and other chronic diseases by making lifestyle changes.”
  6. I just want to Do Things I Love Again. Jill Weisenberger, M.S. R.D.N. who wrote Prediabetes: A Complete Guide says “There’s nearly always some emotion tied to a client’s decision to seek my expertise”. She works with clients to kick extreme dieting to the curb.

These are just some of the reasons why people want to DIET. As we’ve talked in the past year – let’s get rid of the DIET and change to a healthy LIFESTYLE.

Where do you fit in above? Is it going to take a health scare? Do you just want to Feel Better? Let’s learn to do what Dr. Guarneri recommends and just make a few lifestyle changes.

One of those changes could be a Low Carb Keto Lifestyle or maybe just getting rid of bread and eating a healthier substitute – like low carb tortillas or if you live on the west coast Franz makes a Keto bread that is awesome with 0 net carbs.

Weight doesn’t just all of a sudden show up on our bodies – it takes months and years to get that weight on. One of our biggest issues is the fact we all want instantaneous results. If you just take one thing away this week and one thing away next week and you start cooking at home and buying foods on the outer aisle of the grocery stores then you are well on your way to a healthier lifestyle.

Or just add a little exercise or start walking. There is an ap called couch to 5k. It is designed for you to go from the couch to running in a 5k, but there is no reason why you can’t just decide to use it and walk a 5k. That’s what a bunch of us are doing this Saturday.

Attitude of gratitude

Did you know that when you are thankful for what you already have more good things come to you?

When you believe and see in your mind the perfect body that you have coming, then you must turn around and be grateful for that perfect body and what is coming.

Believing and being grateful for what we already have guarantees us more of the positives and realizing that we all have exactly what we want.

Just try one little trick each morning when you get up. When the alarm goes off 5-4-3-2-1 get out of bed (Mel Robbins) and then with each foot that lands on the floor say “Thank” with the first one and “You” with the second one and then as you head to brush your teeth and get a shower or whatever your morning routine is be “Thankful and Grateful” for what you have.

Maybe it’s the roof over your head, the fact you have a home to live in, a nice car to drive, healthy kids, a spouse to help you, parents who are healthy, family to help support you, food on the table. Whatever you are thankful for!. For the next 30 days give this a shot. You will be absolutely amazed at how it will change your life.

We spend so much time focusing on what we don’t have that we just continue to not have. But when you change that focus to gratitude, your whole life will change. One step at a time, one day at a time.

Be grateful for every little thing.

Do you believe

When you make the decision to start on this low carb keto lifestyle – do you believe that you can get to that ultimate goal? Or are you doing it just for others?

What is your mindset? I’ve been studying about mindset and thoughts and did you know “You are what you think”?

If you are constantly on a “diet” or trying to “lose weight” then you will constantly be on a diet and trying to lose weight. Change your mindset to the positive and say “I am at my perfect weight”. Stop being on a diet which is negative and temporary. Live a lifestyle which is positive and permanent.

Close your eyes and see you in your perfect body! It doesn’t matter if you have 10 pounds to lose or 100 pounds to lose. See you in your perfect body and believe you are already there. Believing is half the battle.

If it helps get a picture of you when you were at what you thought was the perfect weight and you were happy there, put it on the mirror in the bathroom and look at it every day. See yourself in that perfect body.

It isn’t only food that makes us gain weight. It can be our beliefs that hold us there. Belief that “it is hard to lose weight after having a baby” or “as I age I get that middle aged spread” or maybe it’s “everyone in my family is big boned and heavy”. Those are all negative thoughts and you will never lose weight if you don’t change your mindset.

So let’s take a look at our mindset and then make it a habit to see yourself in your perfect body. Maybe you just repeat it over and over again in your mind or you thank God or the universe for having that perfect body. See it and believe it has already happened.

If you struggle with this concept – read or listen to the book “The Secret” by Rachel Byrne.

We are always here to help if you struggle with mindset. Have a happy and blessed week.

What Does it Take to Get Started?

Have you ever made a decision one day to do something the next? Like get started on a low carb keto lifestyle? or maybe you want to write a book? or maybe you want to start saving for a new car?

Do you know what it takes to get started?

Most of us think that we have to be motivated to start or have everything lined up perfectly so we can assure we will be successful. Did you know all you have to do is START! Take one step toward whatever your goal is.

According to Mel Robbins – Motivation is Garbage – we are just one step away from being successful or having the perfect body or getting that new car!!!!

If you have issues with starting – just do what Mel does and 5-4-3-2-1 GO. With living a Low Carb Keto Lifestyle – that may be just going to the pantry and donating all the high carb items you find there. What a way to start! Now you will be forced to eat fresh foods!

Before you go out to dinner – take a look at the menu of the restaurant you are going to and decide ahead of time what you will get to eat and then don’t even look at the menu when you get there.

Take one small step at a time. It didn’t take you 5 minutes to put on all the extra pounds so don’t get frustrated when it takes more than 5 minutes to take them off.

Also you can think how your new body will look! And think about that instead of the negative side of being on a diet. That is why we call this a lifestyle. We want everything to be positive.

Set small goals – lower the number of carbs you eat in a meal. Maybe get rid of the pasta first, then the next day get rid of the potatoes. Or maybe it is easier for you to get rid of the sweets first. JUST DO SOMETHING!!!!

Stop being a procrastinator which is a habit – by the way – you cannot be labeled a procrastinator – you just have that habit. So stop that habit. 5-4-3-2-1 whatever you want to do and JUST DO IT!