Tag Archives: diet

Western Medicine vs Holistic Treatment of Fibroids

diet

Chile, let’s talk about the sad state of #fibroid treatment options in the USA.

Did you know that about 20% to 80% of women develop fibroids by the time they reach age 50? And for women of color, fibroids are an epidemic. Black women are up to three times more likely than others to develop uterine fibroids. One estimate is that 25% of African-American women will suffer from fibroids by the age of 25 and a whopping 80% will have them by age 50.

The root cause of fibroids is estrogen dominance, that is, too much estrogen in relation to other hormones. This can be fueled by a range of things I see in my practice all the time including poor diet, too much consumption of refined sugar, dairy, and meat, stress and unresolved traumatic experiences (rape, molestation, abuse), taking birth control, and endocrine disruptors.

Western medicine prescribes medications, hormonal injections, contraceptive pills, or other forms of birth control to control fibroid symptoms. The kicker is that most of these interventions (especially birth control) pummels the body with synthetic hormones and furthers the growth of fibroids. In addition, at certain stages, doctors may recommend a myomectomy, hysterectomy, or Laparoscopic surgery. Less frequently recommended are less invasive medical procedures such as uterine artery embolization, or radiofrequency ablation.

Surgery is not a cure for fibroids and also there are many risks. Up to 33% of women who have surgery will need a repeat procedure. Why? Nobody counsels women that in order to achieve lasting healing you have to address the root cause by changing the lifestyle, diet, and stress levels that created the fibroids!

To reduce the size of fibroids naturally, we use herbs and supplements to rebalance the hormones, encourage stress reduction and healthy emotional processing, get rid of hormonal inputs in your diet, remove the sources of synthetic hormones and use alternative therapies that support healing. More on this soon. If you or someone you know is battling with fibroids, sign up for a free call about our Hormone Balancing Academy to learn how our team can help you.- XO

P.S Don’t forget to follow me on Instagram @therawgirl!

New Year, New Credential!

cns

Happy 2020! Just in time for Christmas, I got the best present EVER and learned that I passed my CNS exam. In short: your girl is now a Certified Nutrition Specialist! YASSSSS! Check the receipts below 🙂 If you follow me on Instagram or are subscribed to my newsletter you may have seen the post already, or saw my stories where I couldn’t stop the waterworks when I got the news.

Getting that email was such an overwhelming relief because I realized I have spent 10 years of learning to reach this point. It means so much to me to culminate this decade of learning about wellness to becoming a full fledged professional nutritionist with the ability to help you get REAL results.

I’ve been quiet over the holidays and early this year planning next steps and resting. I also have been making amazing progress with one on one clients who are working to re-balance hormonally, have come off of birth control with my help, improved their energy, had their hair growing back for the first time in years, and achieved nutritional balance. Besides helping others, I had to get myself back to one and did what I call: “Detoxing My Life!” More on this journey next week.

In my next chapter as a Nutritionist, I’m looking forward to creating some amazing content for you all, and I’ll still be seeing private clients. Those who are already working with me know my practice has a new look! I now have a client portal for us to communicate, for you to track your food and lifestyle goals, and also can write scripts for supplements at a discount! Woop 🙂

I want to hear what goals you are working on in 2020, so feel free to email me HERE: rawgirltoxicworld@gmail.com and let me know if you are making progress.

My goal this year: Become a Healthy Living Superhero – and be the strongest in mind, body, spirit that I have ever been.

If you are with me, and interested in having someone partner with you to reach your health goals, I’ve just launched an affordable consultation package, that will allow you to work with me every month for the entire year! There is an option to pay in full or join a monthly payment plan. If you are serious and need a breakthrough in your health, sign up for a a free call with me HERE to learn more.

To read testimonials from clients who have worked with me check out my Website Testimonial Page or my business profile on Alignable.

XO

Esosa E., MS, CNS

 

How Understanding Your Metabolic Type Can Boost Your Health 

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As a practitioner seeing thousands of clients, you quickly learn that one diet does not fit all. Bio-individuality is the belief that each individual has unique dietary needs dictated by genetics, ancestral diet, environment, and also any deficiencies and chronic conditions. Although it can be hard to lay down hard and fast dietary rules that apply to all, not consuming too much sugar, salt, processed foods, dairy, and gluten is a generally great rule for anyone to reduce inflammation, maintain weight, and remain disease-free. To take it a step further and consume a diet that is tailored to your unique needs and helps to build muscle and shed fat is an entirely different challenge. Metabolic typing is one way to gain insight into how to do this effectively. In short, its another tool that can help you #liveyourbestlife. There are three metabolic types: 

  1. Fat & Protein Efficient
  2. Carbohydrate Efficient
  3. Dual Metabolism 

Fat and protein efficient individuals often have a family history of diabetes or alcoholism as this is the only type that can contract those health conditions. Fat & protein efficient types do better with lower carb diets and ensuring that their intake of refined sugar, refined carbs, and alcohol are minimal. This type fits the majority of people, and should feel amazing on more protein and fat, and a minimal amount of carbs. Ideal macros are  around 50% protein, 25% carbs, 25% fat. 

If you are carbohydrate efficient your body runs more effectively on carbs as fuel. So a diet higher in good quality non-refined carbs with moderate amounts of protein and fat would be more ideal for you. Many people who feel amazing on plant-based diets are carbohydrate efficient as vegan and vegetarian diets usually incorporate more whole grains, legumes, vegetables and fruits, and more moderate amounts of protein. The ideal macronutrient ratio for this type is around 68% carbs, 20% protein, and 12% fat.

Last but not least, Dual Efficient metabolic type folks are usually professional athletes or highly athletic individuals. These types can consume a completely balanced intake of fat, protein, and carbs and stay optimal so macros can be 33.3% fat, protein, and carbs. Their bodies’ can thrive on any kind of fuel.

Fat and protein types usually have ancestors that lived in colder climates, while carb efficient types may come from tropical or warmer climates. The most accurate way to determine your metabolic type is through blood screening and evaluation of a full lipid panel. Once you have your type, it’s important to consume enough calories to keep your metabolism high, and eat high quality whole foods, especially if you have any chronic conditions. For best results, removing dairy and gluten is advised. 

-XO Raw Girl

 

PS Interested in transforming your health and working me to get clarity on the best diet and exercise for you? My calendar is open for the next two weeks for FREE one on one calls. Secure your spot HERE.

References: 

Goglia, P. (2003). Turn up the heat: Unlock the fat-burning power of your metabolism. New York: Penguin.

The Skinny on Parasites

cleanse

This week on my Instagram TV show, I discuss parasites. If you would like to watch the video, follow me on Instagram @therawgirl. Below is the written transcript. -XO

Do you know what it feels like to have your life force being sucked out of you daily? Most people do, only they don’t know what the source of their woes are. The buggers AKA Parasites! If you are thinking to yourself WTF?? or you know you have them and want to know what to do? This one’s for you boo.

Welcome to Health Bytes!

Although it sounds crazy and a little scary to think about worms in our bodies, YIKES! the fact is that 99.8% of people will be exposed to or experience health issues related to parasitic infection. You can get parasites from your pets, other people’s pets,  from kissing or having intercourse with a person who has parasites, from contaminated drinking WATER water (especially tap water), from walking barefoot on contaminated soil, from improperly cooked or handled meat, improper hygiene bad hygiene, infected fruits or vegetables, and the list goes on.

So, what are parasites? Parasites are organisms that live in our bodies and feed off of our life force. They are worms that (can be deadly) because they suck us dry by preventing nutrients from our food from nourishing our bodies, can cause damage internally to organs, and a host of other symptoms that you and your doctor will most likely mistake for something else entirely. These can be anything from stomach and intestinal complications like constipation, irritable bowel syndrome or leaky gut, mood and anxiety issues, sleep disturbances, weight issues either via excessive hunger, or excessive weight loss, skin disorders like acne or rashes, food allergies, and excessive fatigue or lack of energy. Essentially, parasites can slowly but surely erode your quality of life.

Because parasites are so prevalent, it’s a great idea to conduct a basic over the counter parasite cleanse that you can find in a local health food store at least once a year. The best cleanses usually have some form of tincture and pill combination and will include herbs such as cloves, wormwood, black walnut hull, along with other ingredients designed to kills worms and their eggs.

Cloves destroy parasitic eggs before they have a chance to develop. They are more powerful when purchased whole and ground up for consumption as they tend to lose their anti-parasitic properties rather quickly. Cloves contain powerful antimicrobial agents that travel through the bloodstream, killing microscopic parasites and parasitic larvae and eggs. Cloves are tremendously effective in killing malaria, tuberculosis, cholera, scabies and other parasites, viruses, bacteria and fungi, including Candida.

Black walnut hull is very effective at removing dead parasites and other parasitic wastes from the body. It is available in a powdered form, in capsules, as well as in tinctures. Black walnut hull has been used for centuries to expel various types of worms, including parasites that cause skin irritations such as ringworm. It also oxygenates the blood, which also helps kill parasites. Black Walnut hull is very effective against tapeworms, pinworms, Candida albicans, and malaria. It is also effective in reducing blood sugar levels, and facilitating the bodies’ natural detoxification process.

Wormwood is one of the most powerful weapons in the parasite killer arsenal. It is an extremely bitter herb that is quite difficult to down, but the effects are well worth it. It acts as an anesthetic that numbs the parasites, thus forcing them to release their grip on the body. The herb is most effective against roundworms, hookworms, whipworms and pinworms. Wormwood is the second most bitter herb known to man and has been proven a powerful herbal remedy for malaria.

Consuming Raw or Aged Garlic is one of the most effective ways to kill parasites. Garlic is an effective remedy for many types of parasites, from one-celled species to larger varieties such as hookworms and pinworms. Garlic is known to slow and kill more than sixty types of fungi and twenty types of bacteria, as well as some of the most potent viruses known to humans. All effective parasite cleanses always include garlic. It can be hard to consume large amounts of raw garlic, so another way to successfully include large amounts of garlic in your diet is to consume aged, odorless garlic pills.

Apple Cider Vinegar increases stomach acid if taken prior to your meals. This will keep the stomach free of parasites and will also ensure that you will kill off any larvae you inadvertently eat with your meals.

Coconut Oil has an abundance of medium chain fatty acids, which after converted by the body, create a substance that efficiently kills parasites, yeasts, viruses, and pathogenic bacteria in the gut.

Pungent Spices such as: turmeric, cinnamon, nutmeg, cloves, cardamom, chilies, horseradish, and cayenne, all make parasites run for cover. While conducting your cleanse you can use all or some of these spices freely to add flavor and aid you in kicking some parasite but.

I’m Esosa E. Clinical Nutritionist & Founder of rawgirltoxicworld.com, until next time, your wealth is in your health!

For more on parasites, check out my book which includes instructions for a cleanse: Parasites, Be Gone! 

If you need a one on one consultation to develop a personalized intervention for parasitic infection or to address other conditions, improvement in your diet, or weightloss book here: www.therawgirl.com.

Staying Ageless 30+ is LIVE & Almost Sold Out :)

ant-aging

Hi lovelies,

I’m super excited that my 8 week transformational health program Staying Ageless 30+ is LIVE! There are only a few spots left in the course and the cart closes tonight at midnight.

This course is for you if you are a woman 30+ who:

    • Wants to be fly until 99 or close to it!
    • Needs to learn how to create life-giving healthy rituals that leave you feeling and looking better than ever
    • Wants to fast track and hone in on the best diet and exercise to get results for your body
    • Needs to refocus on self-care and prioritizing your health

This 8 Week Online Course includes:

    • Lifetime access to all future course upgrades
    • 4 LIVE 1.5 hour sessions with Esosa E, MS
    • Access to the online course portal with video, audio, and written lectures
    • Weekly Check-In Calls from Week 5-8
    • The Staying Ageless Workbook
    • Subscription to the #StayingAgeless Facebook community

BONUS CONTENT!

    • Additional One-on-One Health Assessment and Coaching with Esosa E, MS ( One 1.5 hour session – Limited to students who pay in Full)
    • Access to Coffee Enema Course (for all students)

If you are a woman 30+ interested in #StayingAgeless and a loyal reader of this blog, I’d love to extend the opportunity to schedule a FREE 20 minute call with yours truly today or tomorrow! To book your slot click HERE: calendly.com/rawgirl

To BOOK YOUR SPOT in the live course which begins March 2nd visit here: Bit.ly/StayingAgeless

Just to RECAP…

Over the course of eight weeks you will:

    • Learn my C.A.A.T.I. (catty) method of creating new healthy habits to set your up for long term success
    • Assess the current state of your health and set specific goals for transformation
    • Create and implement rituals in Diet, Detox/Elimination, and Lifestyle
    • Practice putting your rituals into action with support
    • Learn about powerful supplements, exercises, and longevity protocols that will slow the aging process

The class format includes informative Live sessions, pre-recorded videos, text articles, images, handouts, and bonus audio interviews.

You will finish our course equipped with:

    • A Staying Ageless Workbook that can be referenced again and again to reassess where you are in your health journey
    • A list of #Ageless resources to add to your toolbox
    • Understanding of a method to create and sustain health habits
    • New rituals you have put into practice
    • Access to the #StayingAgeless Facebook community page
    • Clarity on your health status, diet, and exercise that works for your body
    • Checklist/ Goal Worksheet for Staying Ageless
    • Lifetime access to the course portal and any future upgrades

I am super passionate about this course and wanted to create a class that I would want to take myself! My goal is to save you time and money by putting the best of resources together and giving you the support you need to create transformational change in your health that allows you to pursue your dreams and live your best life! Please email me at editor@rawgirltoxicworld.com if you have any further questions or concerns. XO

Podcast Ep 7: The 109 Year Old Man

aging

IGTV Ep 4: To Carb or Not to Carb?

carbs

To Carb or Not to Carb? That is literally the question everyone and their mother seem to want to answer these days… So how do you decide if removing carbs from your diet is right for you? Stay tuned. Welcome to Health Bytes!

Carbohydrates are the bodies’ preferred source of energy. When a person consumes carbs our bodies break down or converts most carbs into the sugar glucose which is absorbed in the bloodstream. The two main forms of carbohydrates are sugars (such as fructose, glucose, and lactose) and starches, which are found in foods such as starchy vegetables, grains, rice, breads, and cereals. Simple carbs (refined sugars, white breads, pastries) are composed of smaller molecules and increase our blood sugar levels rapidly, while complex carbs like whole grains or brown rice are composed of larger molecules that increase the blood sugar levels gradually with more time.

So what’s the fuss about carbs? Well there are several things… First off you may know someone or have experienced a gluten intolerance yourself. Gluten is found in wheat, barley, rye, and often in oats.  Even if you don’t have gluten intolerance, gluten sensitivity is quite common, and can cause more subtle changes in energy, brain fog, and indigestion. Some research has also suggested that gluten may be one of the main culprits for leaky gut, and autoimmune conditions.

In addition to gluten intolerance issue, you may have noticed that refined carbs (like white bread and pastries made from white flour are one of the first things people limit when trying to lose weight. This is because when we consume simple carbs or a diet high in refined sugar, this can lead to insulin resistance, hypoglycemia, diabetes, weight gain, and other blood sugar related issues. However if we consume foods lower on the index, our blood sugar levels are likely to remain stable over time, we feel fuller and have less hunger from consuming fiber-rich foods, and may be less likely to overeat. So paying  attention to the TYPE of carbohydrates you consume can go a long way for maintaining or losing weight.

Now when it comes to research, low carb diets have been shown to offer some real benefits. Studies have show that low carb diets are more likely to encourage and keep weightloss off in the long run when compared to low fat diets. Low-carb diets are most beneficial for lowering triglycerides and also delivered the biggest boost in protective HDL cholesterol. Research shows that a moderately low-carbohydrate diet can help the heart, as long as protein and fat selections come from healthy sources.  In one twenty year study, Women who ate low-carbohydrate diets that were high in vegetable sources of fat or protein had a 30 percent lower risk of heart disease and about a 20 percent lower risk of type 2 diabetes, compared to women who ate high-carbohydrate, low-fat diets. But women who ate low-carbohydrate diets that were high in animal fats or proteins did not see any such benefits. Recent research has also made it clear that consuming a low carb diet that is high in animal protein, decreases longevity.

Now that you have the skinny on the carbs, you are in a better position to decide for yourself. Keep in mind that carbs are the bodies’ preferred energy source, so cutting them out altogether may not be the best long term solution, but perhaps reducing or replacing the kind of carbohydrates you consume can go along way to a healthier you. Reducing the amount of processed foods and increasing whole foods such as fruits, vegetables, legumes, nuts, seeds, grains, and fish or lean meats is ideal.

I’m Esosa E. Clinical Nutritionist & Founder of rawgirltoxicworld.com, until next time, your wealth is in your health!

All New IG TV Show: Health Bytes!

diet

Hey lovelies! 2019 is here, and I’ve got more new content for you. Hopefully you’ve already subscribed to my new podcast, and yesterday I also launched the first season of my IG TV show Health Bytes! If you do not follow me on instagram, head on over to @therawgirl and hit follow so you can keep up with the weekly episodes. Each week I’ll also be posting the transcript from the show, here on the blog. Please send in comments, questions or topic ideas for season two, I would love your feedback. -XO Esosa E, MS AKA Raw Girl

EPISODE 1: The Dangers of Health Fads

OMG have you tried keto yet? What about the low fat or low carb craze? If you can’t keep up with the latest health fads and are overwhelmed with the massive amounts of contradicting information out there, this one’s for you boo! Welcome to Health Bytes!

I’m not sure if you noticed but every year there’s a new health fad being pushed as the latest way to lose weight, stay healthy, OR to binge on a bunch of foods that aren’t so great for you. Whether it be the keto craze, the myth that fat is bad for you, or the obsession with low carbs, following health fads can miss the mark for several reasons. Let me break it all the way down for you :

TO start, the problem with health fads is that they are usually about getting results quick and not about maintaining your health or longevity. I get it!  We live in a YOLO society, but when you are 80 and have heart disease, you may regret the years you spent on an Atkins diet. At the end of the day, healthy living should not be a race. and the diet we adopt should provide us with immediate health boosting benefits as well as supply adequate nutrients to keep us healthier as we age. Of course, you diet may adapt as you age to accommodate your bodies’ needs, but following a fad can set you up for building a nutritional foundation that is on shaky ground.

Another problem with fad diets: they are not personalized and do not account for specific conditions. I personally believe in bio individuality. We are all uniquely designed and have specific genetic makeups. It’s incredibly important that our diets take those factors into consideration, and also provide the right balance of nutrients to help us heal if we have a specific disease or imbalance. Our diets should be individualized, and should also include some of the healthiest versions of ancestral foods based on where our families originate. When we keep some of the good foods our fathers father ate before us, we are maintaining nutrients in our diets that honor our genetic makeup.

Last but not least, one problem with adopting health fads is that when the craze is happening, there is rarely adequate evidence based research to demonstrate the full repercussions the diet may have on your health long-term. When we get so focused on the immediate short term goals of weight loss we can sacrifice more important aspects such as cardiovascular health. We all know several health fads that were all the rage; only to find out years later research has debunked them as myths. I’m sure you know of the low fat craze which swept America, only to find out later that healthy fats are incredibly important for maintaining good cholesterol and heart health. For instance, research studies have recently shown that low carb diets that are high in animal protein actually decrease longevity.

The moral of the story? Before you jump on the latest health fad, think twice and do your research. It’s a much better use of your time to consult with a nutrition specialist one on one and build a lifestyle that is tailored to you and includes a balanced intake of protein, complex carbs, and healthy fats.

I’m Esosa E. Clinical Nutritionist & Founder of rawgirltoxicworld.com, until next time, your wealth is in your health!

 

5 Tips to Maintain Your Weight During the Holiday Season

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pexels-photo-260493So we’ve survived summer, and fall is upon us! You may be feeling great, getting in your weekly workouts, hitting your target calories, and have shed some weight or hit your body fat percentage. Just when you’d love to get comfortable, the holiday season threatens to derail all of the progress you’ve made and leave you back at square one at the beginning of the New Year, making yet another resolution to shed some unwanted pounds. The holiday season is supposed to be a time of good cheer, connecting with loved ones, and gifting, but it is also the time of year that excessive overeating can become the norm. The great news is with a few precautions you can make small adjustments that help you maintain, if not lose weight over the holidays.

BYOF – Bring Your Own Food! If you are traveling to visit family, and know for sure that there will be nothing green on the table, but an abundance of peach cobbler, sweet potato pies, cornbread and other high carb sweets, it’s always a good idea to get into the holiday spirit and prepare something to share with the ones you love. Make sure you prepare one or two options you know will work for you so that you aren’t left with a less than full plate at the table due to the scarcity of options.

Increase Your Physical Activity aka Earn Your Meals. Eating more is never an issue, the biggest problem is that we do not increase our level of activity to compensate for large holiday meals. It’s a wonderful idea and can be great to get some quality family or friend time to exercise before your meal! If you set yourself up already by burning what you may consume you are less likely to wake up the next day and notice an increase on the scale.

Pick Your Cheats. If you are currently reducing or eliminating certain foods from your diet, or limiting alcohol intake to hit a certain number of calories, it’s a great idea to decide before the meal what you want to indulge in and how much. When we set limits beforehand and give ourselves some room to enjoy, we are less likely to allow that one bite to become the gateway to overeating a lot of our restricted foods.

Find Healthy Substitutions. Making healthier choices should never be about complete deprivation. Most of the holiday foods you love can be enjoyed; it’s a matter of finding substitutions for ingredients to increase the quality of the nutrition. Instead of white flour you could do almond flour, instead of sugar you can use fruit without added sugars to sweeten desserts, if you are reducing carbohydrates rice can be substituted for cauliflower rice etc. Keep in mind that any dish you enjoy should be available to you, it’s just a matter of finding a good recipe with modifications.
Eat Mindfully. During the holiday season some of us can find that we save up our appetites for one big meal, and then end up overeating. Mindful eating is the practice of staying present while eating, pausing between bites, and really listening to your bodies’ cues so that you don’t end up too full. When you feel you have had your fill make sure you stop eating. If you still need to get in dessert you can wait a few hours until the rest of your food has properly digested. Keep in mind that leftovers will be around for you to indulge in the days after, so you don’t have to go overboard at dinner. If you have dishes available you know are triggers, you can actually give away those leftovers so you don’t have that temptation in your house for days afterwards.

How to Achieve Lasting Weight Loss

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At some point in our lives, most of us have struggled with losing or maintaining weight. If you have not, personally, it is likely that you know someone that is overweight or trying a new fad diet to help shed unwanted pounds. One of the common misconceptions is that weight loss is simple. The truth is that it can be much more complex than we think, and requires mental, emotional, and physical toughness depending on how large the task. Weight loss is also complex because your body is different from mine and vice versa. It’s important that when you come up with a plan of action it’s one that is based on your body’s needs. Besides eating less calories, working out effectively, and changing the quality of the food you eat, below are tips that will help you lose weight and keep the pounds off long term. -XO Raw Girl

  1.  Focus on doing deep emotional work. Weight loss is actually more mental and emotional than you think. Our bodies’ store trauma, and for many but not all people struggling with weight, it can be a physical manifestation of a buffer to the outside world because of sensitivity or past hurts. In order to lose weight and keep it off, we have to be ready to face our fears, set healthy boundaries with others, and come to the deep realization that we deserve to put ourselves first. This may take therapy, support groups, affirmations and more, but releasing emotions in a healthy way and acknowledging them can transform your self worth, and demand that the outer change begin to manifest in the form of weight loss.
  1. Program and visualize new lifestyle habits. Your mind is more powerful that you may know, and research has shown that when you visualize or practice something in our mind the body does not know the difference between the daydream and reality. In a sense our body is tethered to our unconscious mind, and if we can lead it to think new thoughts and imagine new realities we are more likely to take the steps necessary to reach our goal and eventually have that imagined reality come to pass.
  1. Incorporate some form of Fasting and develop a new relationship with hunger. Fasting has been scientifically proven to regenerate the body, increase longevity, and can have a profound effect on weight loss. The body cannot full detoxify when we continue the cycle of constantly eating. Although going a full day or two without food may be too extreme for most, in order to give your body a break you can try intermittent fasting or eating within a certain window. To get the benefits, it does not have to be extreme, it  can be a ten to twelve hour window, for example eating from 8 AM to 8 PM. Research on mice showed that when two groups that were fed the same amount of calories, with one group able to eat as much as they wanted throughout the day and the other was relegated to a specific window, the group eating all day gained weight, while the mice eating within a time window lost and maintained their weight. In one human study conducted on a group of obese patients, one group had their eating restricted to an eight hour window for a 12 week period. The researchers found that body weight and systolic blood pressure decrease in the time restricted group when compared to the control group which ate at whatever time of the day they pleased. Another important benefit of fasting is it can teach us to really listen to and get acquainted with our bodies’ cues and distinguish when we are truly hungry rather than eating from boredom, negative emotion, or dehydration.
  1. Key into your motivation and place visual cues in places that you can see them every day. What motivates you? I mean what REALLY motivates you? Whether it be the sense of freedom you will have to move freely, the confidence you will gain in social situations, the new wardrobe you may purchase, you must get to the core of your why. Sometimes your why is bigger than you. Perhaps you have young kids, and you want to be alive well and set healthy examples for them in the long term? Or perhaps everyone in your family has struggled with weight and dis-ease and you are determined to break the cycle. Hone in on how it will make you feel to achieve your goal and find an image, mantra, or visual cue that you can look at every single day. Use that to keep you motivated as your push towards your goal.
  1. Work with your cravings, and not against them. Most of us are taught to  deny their cravings and diet in order to achieve weight loss. It’s important to note that not all cravings are equal. Some “cravings” are actually addictions, and we can feel as though we “Crave” certain things because we are addicted to the high we get from refined sugars, flours, or salt.  On a deeper level other cravings can signal the bodies’ need for specific nutrients. When we are trying to lose weight we may have more of those “superficial cravings,” and it’s important to acknowledge them and find healthy substitutions. When we work with our cravings and substitute out harmful ingredients for whole foods, we slowly but surely retrain our taste buds to adjust to new ingredients that become as fulfilling with time, and form new habits that will help us sustain healthy choices and keep weight off long term.

References:

Gabel K, Hoddy KK, Haggerty N, Song J, Kroeger CM, Trepanowski JF, Panda S,
Varady KA. Effects of 8-hour time restricted feeding on body weight and metabolic
disease risk factors in obese adults: A pilot study. Nutr Healthy Aging. 2018 Jun
15;4(4):345-353. doi: 10.3233/NHA-170036. PubMed PMID: 29951594; PubMed Central
PMCID: PMC6004924.

 

Wilson RA, Deasy W, Stathis CG, Hayes A, Cooke MB. Intermittent Fasting with
or without Exercise Prevents Weight Gain and Improves Lipids in Diet-Induced
Obese Mice. Nutrients. 2018 Mar 12;10(3). pii: E346. doi: 10.3390/nu10030346.
PubMed PMID: 29534545; PubMed Central PMCID: PMC5872764.