I Lost 75lbs - And Still Saw A Fat Girl In The Mirror!

I cleaned up my diet, changed my lifestyle habits, and lost 75lbs! Go me! You think I would have been doing cartwheels and maxing out all my credit cards on a brand new wardrobe, right? Wrong. Sure, I was proud of myself. I could walk up a flight of stairs without panting like my dog and I could tie my shoes without holding my breath. But when I looked in the mirror, I wasn't happy. My reflection didn't match my expectations. Where was my perfect body? I expected to look like the before/after photos I was seeing of other big weight loss success stories. All I saw was a fat girl looking back at me in the mirror.

This is a real issue some women have when they lose a significant amount of weight. Especially if they have been heavy for a long time and then lost the weight quickly. It is a condition called "Phantom Fat" and it means they don't see themselves at the size they really are. I still occasionally buy clothes for my former size rather than my current size. And I am still surprised when I put them on and find they are too big! It took some time for my internal image to see my real external image.

How do you deal with phantom fat? Best advice: be patient with yourself. You didn't gain the weight overnight, and you probably became accustomed to seeing yourself a certain way. Imagine if you were a brunette for a long time and then cut off all your hair and became a platinum blonde. Weeks later you still do a double take when you catch a glimpse of your reflection. In the case of drastic weight loss, your mind needs time to adjust to seeing the smaller, more fit version of you. Give it some time.

You can also help retrain your brain by taking photos of yourself- and often! I know, you have probably been camera shy up until this point. Seeing photos of my heavier self on vacations or at family gatherings made me want to delete all evidence that I even existed! I felt embarrassed and defeated. I refused to be in pictures, or I would hide behind someone else. It took some time to recognize my new image in photos. I lost 75lbs! That is a lot of weight! It is the equivalent to almost 300 apples or 3.5 car tires! Seeing my image more often helped me to recognize my new body. It will help you too. So put your gorgeous little self in those family photos- front and center- and stop focusing so much on the image you used to be!

Also, doing  things you were not able to do so easily before will help you realize how far you have come! Take a dance class, go on a long hike, go clothes shopping with the intention of only trying them on. My daughter used her lunch hour once a week just to try on new clothes. She called it her "w

Weekly Weight Watchers appointment" and it gave her visual confirmation on her progress.

Again, just know that weight loss brings both physical and mental changes. The work doesn't stop when you hit your target weight. Be patient and give yourself time to adjust- and celebrate the healthy new YOU!

What's Insulin Got To Do With It?

What's Insulin Got To Do With It?

Do you feel your diet is on point, feel like you are in the gym more than home, and still struggle to see weight loss results? Do you have hangry moments if you don't eat every 3 hours? Do you experience fatigue in the afternoon? These fluctuations in weight, mood, cravings, and energy  are symptoms of unstable blood sugar. Learning to stabilize your blood sugar can lead to more energy, fewer mood swings/cravings, and a healthy weight.

How food is processed

When you eat food containing sugar (candy, cakes, bread, fruit, rice, pasta- carbohydrates in general), your body works to convert this food into blood glucose to be released into the blood stream and be used as energy. This spike in blood sugar levels stimulates a rise in your hormone  insulin (your fat storing hormone) to come and take away the excess energy you don't need at that time to move it to the cells in the liver and muscles. What is not used right away is stored as fat.

More About Insulin

Insulin is an important hormone produced by the pancreas that helps your body either use the energy from the food you eat, or store it in the liver and muscle cells to be used at a later time. It is a powerful hormone in helping to maintain healthy blood sugar levels. Without the help of insulin that excess sugar will continue to circulate in the bloodstream and damage cells. Those who do not make enough insulin have type 1 diabetes. Their body sees the insulin producing cells as foreign and attacks and destroys these cells. So, this person needs to take insulin injections  to serve as the "key" to unlock the cells and now store the blood glucose. Those who are insulin resistant, or have type 2 diabetes, may produce insulin but it is either not enough or doesn't do its job well enough. In turn, the body produces more insulin thinking there is not enough. Consistently high levels of insulin lead to an increase in weight gain.

( https://idmprogram.com/insulin-causes-weight-gain-hormonal-obesity-iv/)

Symptoms Of Too Much Insulin Or Insulin Resistance

These symptoms can happen over time with consistently high levels of insulin or insulin not working properly.

1. Weight gain (especially around the middle)

2. Hunger

3. Difficulty concentrating

4. Possible high blood pressure

Causes Of Insulin Resistance

Although we don't have concrete reasons for people becoming insulin resistant, there are several common factors that can lead to its development*:

1. If you are overweight or obese.

2. Having a high calorie, high sugar, or high carb diet

3. Sedentary lifestyle

4. Taking high doses of steroids over time

5. Having chronic stress

*https://www.diabetes.co.uk/insulin-resistance.html

How To Stabilize Insulin Levels Naturally

1. Eat a diet without sugar and refined carbs!

2. Add protein to each meal. It will keep you satisfied longer, slow the insulin spikes and reduce cravings.

3. Add more healthy fats to your diet: nuts, avocado, coconut oil, salmon, grass-fed butter.

4. Watch the snacking. We have been told it is healthiest to eat 5 small meals a day, including 2 snacks. This is not always the case with those who are trying to lose weight. Not only do you ingest more calories but you continuously spike insulin, leading to more fat storage.

5. Daily exercise can help insulin do its job effectively.

6. Keep your stress in check- try yoga, meditation, long walks outdoors, etc.

Speak with your doctor if you suspect your hormones may be unbalanced or if you are experiencing any symptoms mentioned above. 

7 Causes Of Food Cravings

 7 Causes Of Food Cravings

Your body is amazing. Your lungs are always breathing, your heart keeps beating. It is an incredible super computer that knows when to sleep and when to wake. It even speaks to us, telling us what it needs, if only we learn how to listen. Cravings are our bodies way of speaking its needs, although not always in the most obvious ways. Let's take a look at some of the most common causes of food cravings.

Primary Food Deficiency

This is one I always recommend to my clients to explore. Sometimes our food cravings have nothing to do with food. We have just learned to associate food with that feeling or situation. Are you reaching for that bag of chips because you are bored? Does chocolate sound good because you just had a fight with husband? Do you really need that midnight snack- or is eating just something to do because you are awake and can't sleep?

Not Enough Water

Your tummy is rumbling so you must be hungry right? Not necessarily. Thirst and hunger signals can manifest in similar ways sometimes. Before that rumbling turns into a craving for something unhealthy, try drinking a full glass of water, wait 10 minutes and see if the craving subsides.

Dietary Imbalances

When we are not meeting our nutritional needs, our body will send messages to restore balance. However, your mind doesn't know how know the flavor of iron and magnesium, so it will create a craving based on memory associated with a certain food. For example, if you find yourself craving meat, you could be low in iron or zinc- try leafy greens or root vegetables. If you are craving chocolate, you could actually be needing a dose of magnesium- try a handful of raw nuts instead.

Memory Or Tradition Driven

Sometimes our food cravings are as simple as a manifestation from a childhood memory or a traditional holiday meal. A signal sent by habit or behavior and not due to a nutritional need at all. Maybe your mom made macaroni and hotdogs when you were a child and you are missing your mom, so you make a bowl to be closer to the memory. Holiday meals are traditionally created by society and family. Thanksgiving would not be complete without sweet potato casserole and pumpkin pie! Is it a craving? Or is it because you have been looking forward to a slice of Aunt Sally's pumpkin pie all year?

Seasonally Driven

Do you ever find yourself craving more carbs and fats in the winter and more salads in the summer? Sometimes our bodies will crave foods that have helped us historically create balance with the elements of the season. The winter months can be brutal and craving hot foods or foods that will produce fat on our bodies to help keep us warmer can just be a natural part of our way of surviving the cold temperatures. It can also just be that we crave these foods for comfort. In the summer heat, our appetites tend to decrease and we crave cooling foods such as fruit and ice cream.

Hormonal Imbalance

We women are all too familiar with cravings during menstruation, pregnancy, and menopause- those times in life when hormones are out of balance! Fluctuations in estrogen and testosterone can create some crazy and persistent cravings! Men can experience food cravings too, but typically it is due to a dietary imbalance or a craving for comfort found in a home-cooked meal from mom.

Self Sabotaging Rewards

When you have been on a restrictive diet and have not seen the results as quickly as you like, you throw your hands up and say "What's the use?" and dig into the office candy stash. Or maybe you have been "good" all week in walking past the donuts in the break room, so you deserve to have pancakes for breakfast on Sunday, right? In both cases the choice is not the healthiest. If you are going to have a food that is off your plan, make a conscious choice to do so in moderation and take full ownership of that choice. 

Adrenal Fatigue: Causes, Symptoms, And Support

Adrenal Fatigue: Causes, Symptoms, And Support

We all experience stress in our daily living. There is no way to completely avoid it, and this can lead to a number of health issues including adrenal fatigue. Your adrenal glands sit on top of your kidneys and are responsible for a number of things like helping your body:

-control blood sugar

-burn protein and fat

-regulate blood pressure

-release hormones into the bloodstream responsible for dealing with stress

Causes Of Adrenal Fatigue

Adrenal gland can become fatigued and function below optimal levels. The most common causes are stress, diet, and inadequate sleep.

Stress- From dealing with a colic newborn to pressure from your boss to meet a deadline. From living in constant conflict with your spouse to mourning the death of a loved one. It is the ongoing stress that you feel will be temporary and manageable. But stress on the body still has the same effect.

Diet- I can't stress this enough: sugar is debilitating to your health! According to the USDA, Americans consume the equivalent of 31 five pound bags of sugar each year in the form of traditional sugar, candy, soda, and hidden in many foods we may not even be aware of! (https://www.onhealth.com/content/1/diet_sabotage_how_much_sugar_are_you_eating)

All this sugar consumption leads to higher insulin production which places stress on the adrenals. It also leads to weight gain, and the excess weight leads to adrenal fatigue as well.

Sleep- Most people average less than 7 hours sleep each night. Our bodies require more on a regular basis so it can repair itself. Try to aim for 7-8 hours sleep each night for better health in all areas.

Symptoms

We know what can cause adrenal fatigue, but what does it look like? Here are some of the most common symptoms of adrenal fatigue:

-Feeling tired and wired at the same time, getting poor quality sleep

-Dark circles under the eyes

-Cravings for salt, sweets, and carbs

-Low stamina for stress and easily irritated

-Lack of libido

-Heart palpitations

-Excessive sweating from little activity

-Dry, unhealthy skin with excessive pigmentation

If you suspect you may have tired adrenal glands, see your doctor and get checked out right away. Adrenal glands are very important to your immune system and necessary for proper thyroid function.

Support

In addition to speaking with your doctor if you suspect adrenal fatigue, here are some natural ways to support your adrenals.

-Find ways to eliminate and deal with stress. Practice self care daily, and don't be afraid to ask for help.

-Eliminate sugar and processed foods from your diet. Eat more whole, clean foods. Speak with your Health Advisor for examples if needed.

-Cut back on the caffeine/coffee and drink more water each day.

-Get more sleep. Aim for 8 hours of sleep each night. Turn off all electronics at least 30 minutes prior to lights out.

-Regular exercise is a great stress reducer. Try a daily walk on your lunch break. Try a yoga class. Join a gym.

Healthy Tips For Eating On The Go

Healthy Tips For Eating On The Go

Don't let a busy schedule or travel derail your hard earned accomplishments. With a little planning and creativity, you can eat healthy on the go and stay on track!

How to build your Healthy Plate when eating at a restaurant:

1. Choose a palm-size lean protein

2. Choose 2 fists of veggies

3. Add a healthy fat like nuts or avocado

*choose grilled/broiled protein over fried

*choose steamed/fresh veggies with no butter

*skip gravies and sauces

*skip the bread basket

*ask for your burger to be wrapped in lettuce instead of a bun

*limit condiments to 1 tablespoon

*skip the croutons and cheese on your salad and add a protein to make it a complete meal. Ask for dressing on the side.

How to eat healthy on a road trip:

1. Pack a cooler filled with healthy snacks and bottles of water to keep from making desperate stops along the way with limited options:

*apples slices and 1 oz of cheese

*turkey slices rolled in lettuce leaves

*peeled/hard boiled eggs

*single serving containers of Greek yogurt and blueberries

*carrot/celery/zucchini sticks and hummus

*handful of almonds and 4 whole strawberries

How to eat healthy when flying:

1. Pack a soft-sided cooler in your carry-on with 2 or more of the following:

*raw veggies and hummus

*almonds/cashews  and blackberries/raspberries

*cheese slice rolled up in a slice of low sodium sliced turkey

*apple slices and 2T of natural peanut butter

2. When purchasing food from an airport restaurant, follow the tips in the section above for eating at restaurants. 

Do You Have The Winter Blues?

Do You Have The Winter Blues?

Fall brings beautiful colors, crisp invigorating air, football games, hot chocolate, and bonfires. Winter brings cozy nights watching old movies, celebration and holiday parties, and the quiet stillness of the first snow.  It is a beautiful time of year for colors, smells, and spending time with family and friends. However, for some folks the seasonal changes can make them lose motivation, experience lack of energy, even feel depressed.  This is what is known as S.A.D. or Seasonal Affective Disorder.

SAD can happen to anyone and not just in the winter, but it is the most common time of year due to lack of sunlight, so experts believe. Typically people who are sensitive to SAD will start to experience the effects in the Fall, and begin to feel better at the first sign of Spring. But you don't have to chalk it up to the "winter blues" and suffer. There are a few things you can try to put pep in your step, stabilize your mood, and embrace the energy of the season.   

- Don't overdo it!- The end of the year is a time for "hustle and bustle", lots of holiday parties, deadlines at work, and family commitments. Pace yourself. Try not to commit to every invitation, do some of your shopping on line, and don't be afraid to ask for help.

-Get more daylight!- The most common reason for SAD is the shorter days. Open the curtains during the day, bundle up and go outside for a brisk, invigorating walk! Talk to your doctor about Light Therapy options.

-Commit to your workouts!- Consistent exercise can help boost your mood and reduce stress. Make your workout a priority.

-Continue to practice healthy habits!- Just because the holidays encourage parties with sweet indulgences and excessive alcohol, doesn't mean we should discard our healthy habits. Eat a well balanced diet with plenty of vegetables and adequate protein, aim for 8 hours of sleep each night, limit added sugars, and drink at least 8 glasses of water per day.

-Reach out!- Some people tend to hibernate in the colder weather months. If you feel yourself withdrawing and wanting to spend a lot of time alone, reach out and call a friend or loved one. Make a coffee date or look for volunteer opportunities!

The one thing to remember is to take care of you! Be patient with yourself and practice self care. If you feel you are struggling and the symptoms are so profound that it is effecting your quality of life, seek help from your doctor. 

Dieting And Menstruation- The Struggles Are Real!

Dieting And Menstruation-

The Struggles Are Real!

Cravings, mood swings, bloating, cramping- when you are on your period dieting and exercising seem like the last thing you want to do, right? Just give me a bottle of wine, a bag of chocolate, and some ibuprophen and stay out of my way for 24 hours! I mean, the struggles are real!

When you have been working really hard at making healthy lifestyle changes, you certainly don't want to "fall off the wagon" one week every month. But women deal with disruptive physical and emotional changes during menstruation that can lead to a downward spiral and sabotage their hard earned dieting efforts if they're not careful. The good news is that you don't have to let PMS kick your butt ladies! Here is how you can take control and kick back!

Cravings

Salty. Sweet. Good grief- just give me a Reese's and be done with it! Sound familiar? This was me, every month for many years! But when I started accepting my cravings as my body's way of telling me what it needs, they became less intense. Now, that's not to say that the translation didn't get lost somewhere between my body's needs and my mind's wants! It was a learning curve, but over time I traded my monthly peanut butter cup indulgence for healthier and more effective options.

There are 2 main cravings women complain about during their monthly cycle: salt and sugar.  Your body is going through physical and emotional changes and is asking for specific nutritional remedies. Did you know when you are craving salt it can be a mineral deficiency? Your adrenal glands are in charge of a lot of your hormonal reactions in your body, and minerals are important for keeping your adrenal glands functioning properly and your hormones balanced. These hormones are responsible for many tasks, including your metabolism and regulating how well your body responds to stress. So giving your body the minerals it needs is important. However, this is not a green light to a bag of salty potato chips or a super-sized order of fries. It is best to avoid processed foods and refined salt. Instead choose sea salt, or sea vegetables like kelp and spirulina, or green leafy vegetables to help those salty cravings!

Sugar is the most popular craving women give in to each month, typically in the form of chocolate. Don't get between a woman who is PMS-ing and her chocolate- am I right? This craving can be your body's way of asking for magnesium. Dark chocolate has a good amount of magnesium, but also sugar, hence our mind's desire to eat all the chocolate! Magnesium helps with cramping, insomnia, mood swings, and water retention- so it is pretty beneficial. A single square of dark chocolate may be enough to bring comfort and satisfaction, and will not completely sabotage your diet. We can also find magnesium in alternative foods such as avocados, bananas, and nuts- offering more nutritional value while kicking your chocolate obsession to the curb!             

Emotional and Physical Symptoms

You are hot, you are cold. You feel like a cow and you just can't get any relief from the cramping. You are angry and irritable, and your family looks at you like your head is about to do a 360 degree spin. Do you recognize this person? Is it you? This describes almost every woman of childbearing age at least one day a month. You aren't alone, and you are NOT crazy. You are just experiencing a hormonal imbalance.  One hormone in particular, estrogen, when elevated seems to be responsible for a good deal of PMS symptoms. "Excessive estrogen leads to water retention and fat storage, as well as playing a role in altering your moods. A diet high in sugar and starch creates spikes in insulin levels, which can lead to higher  estrogen levels, and unfortunately add to your PMS symptoms. Although you will most likely still experience some moodiness during your cycle, you can bring some balance to your physical and emotional well being by giving in to your food cravings- to a certain degree. Try a salad with nuts and spinach and eat fresh fruits that are naturally sweet and wont exacerbate your symptoms. Exercise can help lift your mood by releasing those "feel good" endorphins, and it can help relieve the bloating and cramping. And just give yourself permission to put your feet up, pour a hot cup of tea and read a good book! This too shall pass.