Start Today

A body at rest stays at rest, while a body in motion stays in motion this is Newton’s first law of motion known as inertia. This same principle applies to our mental processes when making a change in our life, the hardest part is starting.

Whenever anyone has a goal the best thing to do is start today, it doesn’t have to be a monumental step, but getting started is the most crucial part.

A week, a month, a year from this moment you will look back and wish you started on the path to your goal today.“I’m starting on monday” is a  dangerous saying. Most people’s mondays can last months and years. They never get started as a result.  

Let go of the idea that we need to be perfect right out of the gate. No race begins at the finish line, getting to your goals should be treated the same way.It is a marathon not a sprint, start slowly and build.

Small daily improvements are the key to long term staggering results. Show up, do your best and check the box for the day. It isn’t always going to be pretty, but it will always count towards progress.

The clients  I have worked with that  achieved the best results were ready to start making changes the first time we spoke. They were consistent in their efforts, and accepted bumps along the way.

None of them were big changes, some of them drank an extra glass of water four times a week or went for a five minute walk twice a week. Over time those small habits compounded and gave them momentum towards much bigger goals.

Do something  today that moves you closer to your goal. Once you begin you start to feel differently about how far your goal is ,but more importantly you feel better about yourself too.

You had the courage to admit that you are not happy with an aspect of your life rather than justifying it, that alone is progress towards a better you.

There are two kinds of goals people have; outcome and behavior based goals. An outcome based goal is the end result or goal that you hope to accomplish. An example would be to lose 30 pounds.

The biggest flaw with outcome based goals is that you can’t directly control your accomplishment of them. These goals are the result of many other habits that accomplished day after day.

Behavior based goals on the other hand are the habits you adopt accomplish an outcome based goal.

An example would be I am going to eat five servings of vegetables every day. Behavior based goals are my preferred method to help someone achieve a goal.

One of the most beneficial characteristics of a behavior goal is that you can directly control the goal.You give yourself the opportunity to be successful every single day, and use momentum to your advantage.

I highly encourage anyone out there who has a goal they’ve been thinking about to start today. Pretend tomorrow or Monday isn’t promised to you because truthfully it isn’t.  

The path is going to be a little difficult and scary, but that is the cost of self improvement and being stronger version of yourself.

As you accomplish these small goals and develop habits you will develop your own resistance to getting off the path and become stronger for dealing with the challenges. Start today, your future self will thank you for it.

Fill out the form below if you’re looking for a coach who can help you adopt the simple habits necessary to reach your health, fat loss or muscle building goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained, while keeping you accountable along the way.


Evolve Nutritional Therapy Strategy Session


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Why We Overeat Part 2: Stress

Hey folks if you haven’t already read part 1 of this series on overeating: Feast and Famine go ahead and do so to get some context for this post.

In the first part of this series we discussed how hunger works, and the fact that are hardwired for cycles of feast and famine.

Our ability to feast during certain times helped us to survive when dealing with famine. This same reward system that was crucial for overeating now works against us because our evolutionary habits don’t match with our current environment and modern foods.

When it comes to something as complicated as overeating, there are a lot of factors to consider and understand.

Once people understand the triggers for overeating they can work  towards a habit based reduction in the triggers and habits that lead to overeating.

In this blog post I am going to be discussing one of the biggest dark horses in overeating; stress. We have all heard mentions of stress or emotional eating,but Why does stress  cause people to overeat and make less healthy food choices ? Is it more of a mental or physical trigger ?

keep reading to learn more.

What Is Stress ?

Before we dive into the effects of stress lets define what it is,and dispel the myth that all stress is bad. Stress can be defined as a mental, physical or emotional factor that causes bodily or mental tension.

Stresses can be external such as ( social situations, environmental or psychological) or internal such as illness or a  medical procedure.

As an example building muscle from going to the gym and lifting heavy weights  is a beneficial stress response. Mini challenges to the immune system that allow it to grow stronger and fight off larger infections is a beneficial stress as well.

Certain forms of stress  that are short in duration are good for the body, but the poison is in the dose. Most folks are overdosing on stress daily.

How Stress Works In Your Body

We are adapted to handle infrequent short bouts of intense stress followed by time to rest and recover. Unfortunately our modern lifestyle is one of chronic low grade stressors that happen all day long with no time to recover.

Life requires the body to constantly be checking and establishing equilibrium.This equilibrium is known as homeostasis, for the purpose of this blog we are going to apply this to the  processes of appetite regulation, energy storage and use  as it relates to overeating.

Our stress response is a flow of adaptive changes that start in the central nervous system. This stress response is designed to be intense and  short in duration which causes mental, behavioral and physical changes.

Lets say we encounter a mountain lion on while on a hike. In response to the threat of a  mountain lion the body releases the stress hormones adrenaline and cortisol to make the heart beat faster, increase the pulse  and move blood to the extremities to prepare for fighting or running away.

The secretion of cortisol also triggers the uptake of blood sugar into the cells to make sure all your energy can go towards fighting or running.

This stress causes the body to use all available blood sugar stored in the muscles or in the blood stream. The mountain lion sees you and runs away but you can still feel the effects of the stress hormones.

Adrenaline runs it course and is cycled out of the system in a short amount of time.Cortisol sticks around for much longer and signals the body to refuel after the stressful event.

We need to eat  sugar and  pack on  fat to make sure we’re prepared for any future fight or flight events.  

In everyday life a more likely stress is money for bills, traffic or an overbearing boss at work. The response is the same as the mountain lion though.

Adrenaline and cortisol is released to cope with the stress response. Your body doesn’t realize you are not fighting or running away.

The cortisol tells your brain to replenish sugar and store fat  in anticipation of the next stressful situation.  

Our stressed out lifestyle is just like coming across the mountain lion all day long.  We are not adapted to handle this volume of stress, but our body does it’s best  to adapt.

Assume our body has a stress bank, and each time you get stressed you make a withdrawal from the bank. We are all operating in extreme stress debt.

Just the same as any other bank sooner or later you have to pay back what you owe. The  currency we pay back our debt with unfortunately is our health.

Stress and Willpower

As we evolved and our brains grew we developed a larger prefrontal cortex. This prefrontal cortex allows us to set goals and regulate our actions.

This is the most evolved part of our brain that helps us to manage, and delay gratification. The prefrontal cortex helps you resist those sugar cookies because you want to look good for a trip to Mexico.

When the stress response is triggered it inhibits the function of our prefrontal cortex. Your ability to delay gratification and think of long term disappears.

In a fight or flight situation being impulsive is an advantage because your only focus is acting quickly and managing immediate threats.

In this state our body is concerned with improving  mood as quickly as possible, regardless of the consequences.

Someone who has something to live for is going to run much faster than a depressed person. The cravings are also  amplified to make sure you consume the foods that hit the reward center in the brain and elevate mood.

When this impulsive behavior is combined with reduced willpower and a perceived need to replenish blood sugar and elevate mood, it is a perfect recipe for overeating.

If overeating was due to occasional stress it wouldn’t be a problem. Our lifestyle and society is not conducive to occasional stress.

Comfort Foods = Sugar, Fat and Addiction

We are hardwired to crave dense sources of energy in the forms of sugar and fats, and processed carbohydrates. 

After consuming these energy dense foods the section of the brain that regulates stress starts to calm down and relax.

The reward system in the brain is triggered and dopamine is released to improve mood. It is a slippery slope when someone eats a food to feel better, not out of hunger.

Over time the same amount of food doesn’t elicit the same mood response, and the person has to eat more to achieve the feeling they are looking for.

Slight overeating can snowball into binging in an attempt to alleviate stress and feel better. The feelings of guilt and shame only create more stress and a vicious cycle that begins and ends with overeating.

While we are adapted to handle a certain amount of stress, beyond a certain point it damages our health and leads to cravings, drained willpower, impulsive behavior and eating to make us eat feel better instead of because of hunger.

I highly encourage you to find a form of stress reduction to do throughout the day. It can be taking your dog for a morning/nightly walk, writing in a journal, going to a yoga class or doing a form of meditation.

The very last post of this series is going to be dedicated to different methods that can be used to address each of the problems that stress provides.

In part 3 of this series I’ll be writing on another huge component of overall health that contributes to overeating.. stay tuned to see what it is!

Fill out the form below if you’re looking for a coach who can help you adopt the simple habits necessary to reach your health, fat loss or muscle building goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained, while keeping you accountable along the way.


Evolve Nutritional Therapy Strategy Session

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Why Diets Fail and How To Succeed

Habits That Stick

A large part of the reason  most people are not  able to follow a plan is they have not developed  habits that stick.

When I say habits that stick I am referring to the default habits that contribute to long term success.

These sticky habits become the new default to fall back on. With continued growth new set points will be achieved closer to the goal.

There are going to be steps backwards, but the person continues moving forward  because they have a new setpoint to work from. They know their goal is only met by moving forward each day.

Everyone these days is on a diet or doing a thirty day challenge, but what happens after that diet or thirty day challenge ends ?

They have reached the top of the mountain after thirty days, but have not built the habits to support this way of life for an extended period of time. Because the habits have not been built people typically return to their default habits.

This is typically where the wheels come off the wagon and there is a binge. The binge results in a return to the old default habits, and weight gain happens again.

After feeling guilty for going back to their old habits the person goes on another diet or thirty day challenge and cycle is repeated.

Each time a person goes through this weight loss and gain cycle they become more metabolism adapts better making fat loss more difficult.

Naturally the person thinks they need to restrict calories further and exercise more, but that is only digging a deeper hole. This cycle is  dangerous  mentally and physically.

When The Perfect Ruins The Good 

If the only thing you have been for the past twenty fives days is perfect and suddenly you slip up. That air of perfection is out the window, and your hashtag privileges are revoked on instagram I hear.

Short term goals should be easy right ?  why couldn’t I be perfect for a month ? insert the other common negative self talk here.This   fosters a very negative mindset, and can create unnecessary stress around food.

I always tell my nutrition clients, we aiming for progress not perfection. Think of achieving  a goal like a run,  it is a marathon not a sprint. You learn a lot from the journey to your goal.

Managing small setbacks allows you to handle larger setbacks with a positive mindset to keep moving forward.

Evolutionary Software

Biologically  humans are not hardwired for long term goals. Our survival from an evolutionary standpoint was regulated moment to moment.

Your physiology is only concerned with keeping you breathing and living until the next moment, hoping you will procreate if you are healthy enough.  

You body only cares about the short term because as hunter gatherers you could  potentially die at any moment. The system that regulates this is the fight or flight stress response.

It is responsible for making sure you get out of that stressful situation alive at any cost necessary to the body. To make the stress hormones needed to ensure your survival your body steals the precursors to all the other hormones. Sorry but low testosterone doesn’t matter if you are dead.

This short term hard wiring is also why you crave sweet foods.The sweet foods provide the feedback to your primal brain that this is a safe, dense source of energy.

We get the signal to eat as much of this food as possible , because it won’t be around for very long once the seasons change.

These are the kind of short term hard wiring that helped our species evolve, however this is not the best system for managing long term goals.

A Better Approach

Make sure that the habit you are adopting is small enough that you can not fail. It should almost be insulting how simple it is.

Instead of trying to complete the habit seven days a week start with  three days a week, think marathon not sprint. Build up over time and work your way up to seven days. Don’t try to start the race the race at the finish line.

The beauty of this approach is that  there is no end date or  abrupt ending. When these challenges and diets end they leave people without another path to follow except another thirty day challenge or diet.

The habit based approach to  health is focused on compacting all the small changes into something much bigger, and learning from the journey along the way. The longer path may be windy and difficult to stay on at times, but it will take you much further if you stay on it.

There is no judgement or perfection prioritized. It is about progress pure and simple. People experiencing smaller struggles and setbacks along the way helps to develop a stronger constitution and an ability to  handle larger challenges.

Keep  yourself accountable to someone else. Enlist a friend to help keep you on track or have them complete the habits with you.

Things such as sending picture messages or making a facebook group can be great for accountability. There are also habit tracking apps as well.

Once you have a habit down and it becomes autopilot, it is time to adopt  a new habit. With my clients I have noticed that most people do very well with a new habit every two weeks.

If a habit is more challenging, lay the groundwork for an extra week to make sure it is solidified before moving forward.

To make sure the habits stay interesting and things don’t get boring  cycle between nutrition, sleep, exercise, stress management. If every habit you adopt is related to nutrition it is much easier to burn out and lose interest. Make improvement to all areas of your life to reap the health benefits.

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.

 

Evolve Nutritional Therapy Strategy Session


Name *
Name

Are You Chasing The Magic Bullet ?

There is very a popular idea in the fitness and health industry that “miraculous” shortcuts exist. These shortcuts  require little to no effort, but  produce remarkable results.

This is the magic bullet theory that we have been sold. The magic bullet rests on the idea that there is one exercise, superfood or supplement can transform your body composition and dramatically improve your health. 

This style of thinking about health and fitness leads people  down a path that always ends in frustration and confusion.

The idea of the magic bullet also leaves people looking for the easy route and shortcuts or hacks  instead of working hard and showing dedication to something they value. 

The instant gratification we all experience is more the norm than the exception. We want fast results and immediate gratification with as little work as possible.There is endless information at our fingertips twenty four hours a day.

We can stay in our car and pay for food through a through window. We are impatient  and want all the results as quick as possible with as little work as we can get away with.

There no surprise we treat our health and fitness the same way. There is always the next big supplement, superfood or fitness hack that allows you to opt out of the hard work. I don't think we should cut corners when it comes to our health. 

Frankly there is no valid shortcut, hack or magic bullet when it comes to optimal health. If there was a magic bullet someone besides the infomercial guy at midnight selling fat burning supplements would know.  

There absolutely are more efficient and intelligent ways to train and fuel your body. The missing part of the shortcut that no ones discusses is dedication, hard work and consistency. The magic bullet is just that: dedication and consistency.

Somewhere along the way as a society we learned to shy away from hard work. Getting uncomfortable and putting the time in to get what you deserve became viewed as a bad thing.

Every kid gets a trophy these days, and this is leading to a skewed perception of real life and how the world really works. 

The fact in life is  not everyone gets a trophy for their efforts. Some folks are just going to be stronger, more attractive and smarter.

This is the way the genetic cookie crumbles, your genetics are not a choice, but hard work and persistence  is a choice you make everyday!

 From successful business owners to phenomenal athletes who are asked about their path to greatness, they all share something in common: Hard work and staying consistent day after day, whether they felt like it or not.

No one has ever achieved something amazing because they found the shortcut, hack or easy route. As long as each day you commit to getting better and showing up you are on the path towards a better version of yourself.

The best part is to transform your body or health you don’t need to buy anything. You just need to make the decision that you are ready and committed to changing what you are not happy with.

Being dedicated and making changes is going to be difficult at first. It will feel like you HAVE to go to sleep earlier, eat cleaner or  hit the gym after work.

Your focus  will be on what you have to give up for these new habits. When these habits become part of your life you longer think about, the mind starts to shift and something interesting happens.

You start to view these habits as something you GET to do. You begin to think about what you are gaining from these habits. You start to build your own resistance to those temptations, and  you gain momentum heading towards a better version of yourself.

If your goal is to get as healthy as humanly possible and reach your fitness goals  I am going to give you the recipe to achieve this  below this will require dedication and being consistent, but these are the true magic bullets:

Eat nutrient dense whole foods that improve your health , and consume these foods everyday. Eat enough food to support your daily activity level and reach your goals.

Match your activity level to your food intake. Eat  less of the foods that you know are holding you back from reaching your goals.

If you are eating a squeaky clean paleo diet, but are still  eating a full jar of almond butter every two days be honest with yourself about your negative habits.

Exercise intelligently and  consistently. Do not be afraid to work hard and feel some discomfort, this is where you will grow physically and mentally.

When you exercise strive to work harder than you did yesterday. Be honest about where you are in your fitness journey and realize too much and too little exercise are sides of the same coin

.Find a good middle ground between pushing yourself and throwing up during your workout. 

Sleep 8-9 hours every night in a pitch black cool room. Sleep will help with any health or fitness related goal.

You will not always hit the mark on this, but make it a priority and shoot for the 8-9 hour mark. Even if this means you spend this much time in bed get in the habit of being in bed earlier and getting away from electronics. 

Develop a stress management practice that you enjoy and can stick with long term. It doesn’t have to be fancy: go for a morning walk, think of five things you’re grateful for or create a vision of what you want your day to look like, meditate, or go to a yoga class.

Get deep into your thoughts and away from electronics and other people if you can.

Take time to recover from exercise and work on mobility. We all sit too much and our poor movement patterns reflect this, it will only get worse unless you work on it.

Recovery and mobility work improves training and everyday movement. Greater mobility allows you  move efficiently and work harder in the gym while staying pain free.

Move more often throughout the day. We are designed to move at various levels of intensity throughout the day.

The time spent in the gym is relatively short and intense. Many of us are missing the other end of the spectrum which is low intensity movement. Take movement breaks and stretch, go for walks or hikes, sit in a squat position for a bit or roll around on a foam roller. 

If you do the above things consistently, frequently and for as long as you can, your health, fitness and body composition will speak for itself. This is as far from the magic bullet as you can get. No miracles, hacks or shortcuts to be found here. 

It is simple but it is not easy, and will require sacrifice. Nothing worthwhile comes easy, and your health is worth while.

When it comes to your health I urge you to stop looking for the magic bullet, hack or shortcut and realize, you know what needs to be done. Start today with one better decision and begin building momentum towards better health.

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.


Evolve Nutritional Therapy Strategy Session


Name *
Name
Phone *
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12 Simple Nutrition Changes That Make A Big Difference

When it comes to making changes some people are ready to go all in right away, and others need much smaller habits that are built over time.

Neither one of these approaches is better than the other. I have noticed that a lot of people do much better developing small habits that add up over time to big  lifestyle changes.  

I speak with clients frequently who have made large changes going all in on diets and exercise routines. As a result they lost twenty pounds and got in good shape for little bit, but it didn’t last.

Eventually they returned to their old default habits which isn’t surprising. Habits built over time allow people to lay the groundwork for long term change.

I like to use the example of laying the foundation for a house to illustrate my point. You can build the foundation for a house out of poor quality materials and go too fast to meet a deadline.

That house will look good and stay up for a bit, over time though it will fall apart because it lacks the foundation to support the house.

This is the equivalent of the diet mentality. The foundation of this house is just like trying to take on too many big habits at once  - poor quality materials are used,  and the foundation is built too fast, as a result the house can be held up for a short while but eventually falls apart.   

A different example is the foundation for a house made out of good quality materials carefully crafted over time.

As a result of the quality materials and the time spent to build a solid foundation the house is built to last. The foundation of this house took longer to build, and it will last longer as a result.This type of foundation is the equivalent of building habits over time. With a foundation like this you can make add ons to the house without worrying about the foundation falling apart.

In this blog I am going to be discussing the small habits that people can implement on a daily basis that can will over time lead to a new healthier lifestyle.

In my nutrition practice I have clients work on a new habit every two weeks, but you should go at whatever pace you need to keep things move forward in a sustainable fashion.

The beautiful thing about using habits is that they allows you to rely on a routine instead of willpower. The problem with willpower is that we have a limited amount each day, it is a limited resource.

We are bombarded with decisions from the moment we wake up until we fall asleep each night. The more decisions you can put on autopilot per day using habits and routines the more you can use that willpower to focus on other aspects of life and health.

Changes pertaining to lifestyle and health can be very challenging in the beginning, but over time the more you develop these habits the easier they will become. By mastering one small habit at a time you will achieve long term success and end up with a healthier long term lifestyle.

Drink More Water Daily

Our bodies are made up of 60% water, yet as  society water is the most common macronutrient deficiency. Water is the most important macronutrient in the body, period.

No matter what your health goal is drinking more high quality water on a daily basis will help you reach that goal quicker. Drinking more water is one of the smallest habits  that will elicit the big changes.

One of the biggest problems is that most folks assume all liquids contribute to their daily water consumption. The majority of liquids people drink on a daily basis are diuretics, and pull water from the body instead of adding to it.

The most common diuretics are: coffee, caffeinated/some herbal teas , soda, fruit juice, dried fruit and alcoholic beverages.  

Habit: If you currently drink 32 ounces of water a day start by drinking 48 ounces of water 4  times a week for the next two to three weeks. Set a timer or keep a water bottle on your desk to to help remind you about the habit. Over time work your way up to half your bodyweight in ounces as a goal.   

Keep Your Own Snacks On Hand  

Preparation is key when it comes to changing food habits. Food temptations are everywhere and making sure you have good quality snacks on hand reduces temptations.

If you have already paid for a food and brought it to work, you have invested time and money into this habit change.  

Everyday life will throw schedule changes and delays, if you find yourself unprepared and hungry, no worries.

It's easy these days to track down a place that has nuts and a piece of fruit or hard boiled eggs and veggie sticks. The goal is over time to not reduce the need for snacking in-between meals.

Habit: Keep a stash of healthy snacks on hand to make sure you are not left with poor options or tempted by the typical afternoon hunger. When you feel the afternoon low, instead of grabbing coffee and a pastry have small healthy snack. The goal is over time to reduce the need for snacking.

Include Vegetables At Every Meal

There are a lot of subjects up for debate in nutrition, but everyone can agree that eating more vegetables is a great to improve health.

Vegetables are some of the most nutrient rich foods on the planet and provide tons of vitamins, minerals, fiber and nutrients that contribute to health. Another added benefit is that vegetables are very low in calories and leave people feeling fuller for longer.

By increasing the vegetables in your diet you are leaving less room in your stomach for processed carbohydrates.

Habit: If you are currently eating one serving of vegetables a day, make a habit out of having one serving of vegetables at every meal 3-4 times this week. Aim for a fist sized portion of veggies on your plate 3 times a day. As this becomes a habit over time, make a greater percentage of your plate vegetables.

Batch Cook

When adopting a healthier lifestyle you are going to end up doing more cooking, there is  no way around it. It is not sustainable to try to cook every meal from scratch three times a day, but there are ways to save time while cooking healthier meals.

The biggest time saver is to cook large batches of food instead of single meals, and eating leftovers.

You may end up chopping  extra veggies or waiting for the larger batch to cook. The trade off for this is that you have healthy leftovers that can be eaten for breakfast,lunch or dinner without having to make a decision about what to eat.

Habit: Pick one night a week and set aside extra time to make one of your favorite meals in a larger portion than normal. Over time as this becomes a part of your routine, increase the batch cooking to 2-3 dishes or 2-3  times per week. Another option is to pick a day like sunday and make that your meal prep day where cook a few different meals to fuel you throughout the week.

Embrace The Salad

Salads are a quick and easy on the go lunch that includes everything we are looking for in a meal. Salads have lots of vegetables and when you add a protein source and some healthy fats in the way of dressings you are good to go.

An added benefit of embracing the salad is even if you are out to lunch/dinner salads are served served everywhere. Making requests to add or subtract something from a salad or opt for olive oil and vinegar as a dressing are simple changes that allow you to keep on track.

Habit: You can batch make a huge salad packed with veggies and store in the fridge at home. Each day toss a few handfuls of pre made salad in your lunch container and add some protein. To avoid the soggy salad situation bring salad dressing to work leave there for daily use.

Use The Crock Pot

There are very few things on this earth as simple as using a crock pot, it literally does all the cooking for you. From cooking roasts to making soups and even batch cooking quiches, the crock put is a gift from the powers that be.

My typical crock pot recipe includes a large chunk of meat with spices rubbed all over, chopped root vegetables, and a 1 cup of water or broth. I leave these ingredients in a crock pot and turn it on medium. When I come home I have a few days worth of meals that have been cooked for me.

Habit: If you are low on cash and need a  crock pot visit the nearest Goodwill. Goodwill always has a few crock pots in great shape at a great price. Pick one morning or night and make sure you have fifteen to twenty minutes extra to get everything ready. Put all the ingredients in the crock pot and turn it on and let the magic happen. The crock pot is an awesome tool for meal prepping and batch cooking. There are millions of healthy crock pot recipes on google.

Relax and Chew Your Food

We have our parasympathetic and sympathetic states that are better known as the rest and digest and fight or flight. To adequately digest foods we need to allow our bodies the relax and not be stressed.

The problem is that people do not take the time to relax before or while eating. Meals are eaten while staring a computer, TV or cell phone screen leading to digestive problems.

To add fuel to the fire most people are inhaling their food, and barely chewing before swallowing.  Chewing is an important part of the digestive process. Saliva contains an enzyme named amylase which begins the breakdown of carbohydrates in the mouth.

The more we chew our foods and break them down, the less our stomach has to pick up the slack left by our lack of chewing.

By not taking the time to chew our foods we can also consume much larger quantities of food than we need. We have finished our entire meal before our body has the time to realize we have over eaten.

When eating the gut sends a signal that it is full and well nourished in effect turning hunger off in the brain. When you eat very fast and do not chew you can eat far more food than your body requires. You will end up exceeding what your body needs, and excess will be stored as body fat.

Habit: When you sit down at a meal take 5 deep breaths before your first bite and look at your food for a few seconds. Over time increase the amount of breaths you take before the first bite. When you are starting a chewing habit don’t worry about the number of times you chew, but instead put your fork or spoon down between bites to start with. By putting your utensil down you will naturally slow down and chew more. Focus on one meal a day that you are not going to be rushed at and put the fork down between bites. As the habit progresses aim to chew every bite  20-30 times and make it a liquid before you swallow.  

 Eat More Protein To Stay Satiated For Longer

Eating more protein boosts your metabolic rate increasing the amount of calories you burn while resting. Protein also helps to curb appetite making people eat fewer calories overall.

By consuming more protein rich foods you will feel fuller for longer. Not to mention whether you are trying to build muscle or burn fat, consuming more protein can help with either of these goals.

Eating more protein is one of the easiest and healthiest ways to give your metabolism a push in the right direction. By keeping appetite regulated and not focusing on hunger other changes will be much easier to make when food is not on your mind all the time.

Habit: When eating more protein avoid the bars and protein powders, they are packed full of nasty ingredients. Focus on high quality whole food sources from animals and plants. You can begin this habit by batch cooking three different different protein sources for the week.Then focus on eating a palm sized portion of protein at each meal. If you find yourself hungry in between meals include more protein at meal times to help.

 Replace Bad Fats and Oils With Quality Ones

Something as simple as switching out the processed unhealthy fats for traditional ones  can have long reaching health impacts.

Most people today consume large amounts of trans fats and hydrogenated oils from processed foods. Vegetable oils are another problem with our current diet.

These rancid vegetable oils create inflammation oxidative damage in the body. The vegetable oils I’m referring to include: soybean, corn, safflower, sunflower, canola or cottonseed oils.

Replace these highly processed fats with the nutritious traditional fats that have nutritive value such as grass fed butter or ghee, coconut oil, olive oil, avocado oil.

Raw nuts or nuts that have been soaked are another good source of fats. The caveat  with nuts is that they are very easy to over do. Use nuts like condiments in the diet, sparingly!

Habit: Read labels on foods at the grocery store to avoid  trans, hydrogenated and vegetable oils.Remove these fats and oils from the house, and throw them in the trash. Next time you go to the store purchase grass fed butter/ghee , coconut oil and avocado oil to cook with at medium to high temps. Use olive oil for low temp cooking or cold uses.

 Eat a Protein, Fat and Veggie  Breakfast

By eating a breakfast that is mostly protein and fats you are able to feel more satiated on less food, and stay full for much longer.

When you choose a fat and protein breakfast instead of something like a breakfast cereal you can avoid the need for constant snacking and that  mid morning coffee crash.

The protein and fat breakfast combination allows you to keep more stable blood sugar for longer. You will be able to avoid the blood sugar highs and lows that most people experience when eating processed carbohydrates and sugar for breakfast.

An added benefit to the stable blood sugar is that your body burns body fat and dietary fat for fuel in the absence of carbohydrates. By keeping insulin low you allow the body to take advantage of the fat burning hormones.

Habit: If you are currently eating breakfast cereal with skim milk and toast don’t try to overhaul everything at once. Start adding more of the protein and fats every few weeks. If you are currently eating a bowl of cereal with low fat milk and two pieces of toast with jam start with one or two small  changes at a time. Two immediate changes would be using whole milk in your cereal instead of low fat milk, and adding one hard boiled egg while subtracting one piece of toast. After those changes have become a habit reduce the cereal by ⅓ and add another hard boiled egg to breakfast. On your other piece of toast substitute grass fed butter or peanut/almond butter instead of the jam. Continue making small tweaks to breakfast until you eat a breakfast that looks like a few eggs and ½ avocado or leftover meats and some veggies drizzled with olive oil.

 Read Nutrition Labels

When it comes to food advertising and packaging every food company would like you to believe that their product is a healthy option.

When you flip over most packages and read the ingredient list it tells a very different story. Most of these foods contain multiple sources of hidden sugars, vegetable oils, chemicals, preservatives,dyes  and are very dense in processed carbohydrates.

By simply flipping a package over and taking a few seconds to read the ingredient list and knowing what you are putting in your body you have the necessary information to  make better decisions about what you are going to eat to improve your health.

Habit: If you are currently going to the grocery store and not looking at labels I encourage you to read the full label of every 3rd item going in your basket. Ask yourself the honest question: Is this food going to make me healthier or damage my health ? Use this label reading habit to seek out healthier alternatives to foods you know will damage your health. Over time read more and more labels, and make the transition to buying whole natural foods that don’t have labels.

 Know The Difference Between Thirst, Boredom and Hunger

With the amount of people walking around chronically dehydrated everyday our  bodies are screaming out for water. The problem is that we as a society ignore this thirst signal to such a degree that we mistake it for being slightly hungry.

Another common theme amongst people is eating out of boredom. We are very lucky to live in a society of abundance, especially with regards to food. Many people eat because they are bored, not because of hunger.

Many common snack foods are so hyper palatable that they trigger the pleasure centers in the brain and release feel good hormones. This food gets associated with the feeling good which in turn keeps us going back for more. This mindless overeating leads to weight gain and many health problems.

Habit: The next time you feel hungry in between a meal drink a glass of water and wait 10 -15  minutes. After the 10- 15  minutes check in if you still feel the hunger grab a small snack. If you are not feeling hungry anymore chances are good you are thirsty not hungry and should have another glass of water. Next time you find yourself looking in the fridge or cupboard even though you are not hungry stop and think am I hungry or bored ? Instead of giving in to mindless eating go for a walk outside.

If you’re tired of working hard, and not getting the results you want, I can help you adopt the simple habits necessary to reach your health or fat loss goals.

These habits are based on getting you to your goal in a sustainable fashion that can be maintained. I’ll be there every step of the way to support and keep you accountable.  

Get on a Strategy Call with me to Discover how to achieve your health or fat loss goals, and make them yours to keep this time around.

Whether you decide to work with me or not I can guarantee you will leave this call with more knowledge on how to achieve your goals.

 

Evolve Nutritional Therapy Strategy Session


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