“The greatest good you can do for another is not just share your riches, but reveal to them their own.” -Benjamin Disraeli
I saw this quote and wanted to share with you as it is just what weight loss coaching is all about. You have riches within you that are waiting for you to discover. Do you want to get results from your diet? You can get results from having your own weight loss coach. Find your own riches by let’s working together!
Believe In Yourself,
Cathy
Heading for the kitchen when you’re feeling angry, lonely, bored, or tired may be the reason you’re gaining weight or at a plateau. Emotional eaters lose less weight and are more likely to gain it back than those that are situational eaters. If you’re an emotional eater, create strategies to combat emotional eating to manage your feelings.
When you’re feeling angry, try a cardio workout, take a brisk walk, or kickboxing. These “get up and go” exercises release endorphins that can boost your mood.
When you’re feeling lonely, reach out and call a friend to chat or send e-mails to friends and family. People not food provide a fix for feeling lonely.
When you’re feeling tired, lay down and either take a nap or even close your eyes to rest. Taking a nap and resting is much healthier and rejuvenating than emotionally eating.
When you’re feeling bored, do something with your hands such as scrapbooking, needlework crafts, give yourself a manicure, or read a book. Get busy doing something you enjoy to keep you mind on rather than in the kitchen.
Every emotion has a healthy remedy rather than emotionally eating. Emotion management success is found in developing strategies personal to you. One of the areas I work on with my weight loss clients is emotion management. Create a checklist of things to do instead of eating. It works!!
Believe In Yourself,
Cathy
Do you find yourself focusing on what’s wrong with you? You haven’t done this, or that, or not good enough, etc., etc… Change your thoughts from “what is wrong with me” to “what is right with me”! Make a list of all the positive attributes, characteristics, and things you’ve accomplished that you’re proud of.
By changing your mindset from your shortcomings to your strengths, you empower yourself. You will no longer need food to soothe and nourish yourself. Your entire attitude will change and your self-esteem will increase. If you can’t think of any of your strengths or attributes, ask those persons close to you. Ask them for their honest input about you, your strengths, and what they see in you.
I guarantee you when you fill your life with positive thoughts and behaviors that empower and sustain you, food will no longer have the same hold on you. Change your mindset - change your life!
Believe In Yourself,
Cathy
One of the misconceptions regarding weight loss coaching is that it is expensive. It’s not! You’d be surprised. How many times have you joined diet programs and spent money on memberships? Weight loss coaching is an investment in YOU! You are worth it….you deserve it! What better investment is there than in you?
This is an article on Wellness Coaching. There are many that don’t know what coaching is and how it can benefit YOU. This is an article from the New York Times. Check it out for your wellness and happiness!
If you want different results with your weight loss than what you’ve had previously, you need to try something different….weight loss coaching!
Believe In Yourself,
Cathy
Have a good day, your own way!!
Tell a joke.
Say a prayer.
Take your own time out.
Take good care of you.
Draw a soaking bubble bath.
Light a candle.
Know there is nothing you can’t handle.
Close your eyes and listen to your breath.
Dream a dream.
Cry a little.
Laugh a lot.
Hold your own hand.
Tell your feelings they are okay.
Let your soul come out and play.
You are you.
You are free.
Be who only YOU can be.
Be the best YOU can be.
Believe In Yourself,
Cathy
“Formulate and stamp indelibly on our mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture.” -Norman Vincent Peale, Author
With any goal or dream you desire, visualize it in your head. Do you want to lose weight? See yourself weighing that weight. Feel how it would feel to wear a different size clothes. Believe that you can reach your weight loss goals because you can! Yes, even if you haven’t lost weight for a long time or regained weight back, you can do it. If you see it, you can be it. All you have to do is go for it! If you have a photo of yourself at a certain weight that you’d like to get back to, have it available and look at it regularly. See yourself that way again.
If it feels as though you can’t, I’m here to tell you that you can. Take the first step to go for it. I’ve helped many coaching clients do exactly that. You can too. You’re no different than anyone else that achieves their weight loss goals. These’s nothing stopping you except your own limitations. Through coaching, we can blast through those limitations and achieve your weight loss goals.
If you want it, see it. If you see it, you can be it! Go for it!
Believe In Yourself,
Cathy
Let’s face it…Going out to dinner is fun. No dishes, no cooking or preparation, people to wait on you! Food is entertainment. The problem is that when we go out to eat, we want it to be a special occasion. We don’t want to spoil the fun by eating “healthy.” Make a few small adjustments in your restaurant choices can make a big difference. Something as simple as not putting sour cream on your baked potato or skipping that extra piece of bread.
With the food they serve before your dinner, it can turn into a meal itself. Before you reach for the bread basket or bar treats, consider this:
French bread (4 slices): 384 calories, 4 grams of fat, 72 grams of carbs.
Garlic bread (4 slices): 545 calories, 21 grams of fat, 75 grams of carbs.
Butter (2 pats): 72 calories, 8 grams of fat, 0 carbs.
Olive oil (2 tablespoons): 240 calories, 27 grams of fat, 0 grams of carbs.
Snacking on bar treats to pass the time waiting for your table or guests simply packs on additional calories to your meal.
Peanuts (1/4 cup): 212 calories, 18 grams of fat, 7 grams of carbs.
Tortilla chips (1 cup): 130 calories, 7 grams of fat, 16 grams of carbs.
Pretzels (1 cup): 171 calories, 2 grams of fat, 36 grams of carbs.
Do the french fries or pasta sound good? Check this out:
French fries (1 medium order): 450 calories, 22 grams of fat, 57 grams of carbs.
Pasta with meat sauce (1 cup): 301 calories, 10 grams of fat, 33 grams of carbs.
Be prepared and plan before you eat out…your waistline will thank you and so will the scale.
Believe In Yourself,
Cathy
Let go of your concerns for awhile. Table your problem: go for a drive, take in a movie, go shopping, or read a book. The respite is precious and you can return to the issue with a clearer, more serene perspective. -National Association for Mental Health
Now that we’re living a life without turning to emotional eating to cope? What are some of the strategies you use for putting your issues or concern on hold? Do you find your perspective has changed when you return?
Believe In Yourself,
Cathy
Do you hear yourself say “yeah, but…..” when considering a solution to a problem or issue? I would have said that I didn’t, however, my own coach pointed out to me during a coaching session that I did!! That’s what I love about coaching, all those “ah ha” parts of yourself that you discover.
The “yeah” pushes us forward toward our passion or to make changes; the “but” stops us in our tracks. Yeah-but prefaces infinite justifications for avoiding things our hearts desire.
Try this: The next time you hear yourself say “Yeah, but…,” ask yourself if you’re describing a genuine obstacle that cannot be circumnavigated. It not, do exactly what your Yeah-but says you shouldn’t. Go with the “Yeah” and move forward. Stop with the Yeah and go for it. Resist the limitation that follows the “but.” Keep the “yeah” and kick the “but.”
If this feels overwhelming, the way is still unclear, you may need to address the issues that trigger Yeah-buts in the first place. In the areas that you’re stuck, you’re probably feeling one of the Three F’s: fatigued, forbidden or fearful.
Nix the impossibilities. Live your life with all of the possibilities that are yours. Embrace the “YEAH” and ditch the “but.”
Believe In Yourself,
Cathy
As we know, vegetables are packed full of nutrition and antioxidants. To maximize the antioxidants you obtain from your vegetables, eat them raw or steam them. Using other cooking methods to prepare veggies can result in a significant loss of antioxidants.
Nutritionists have tested the various methods of cooking vegetables and the effects of each. The study used fresh broccoli to compare the effects of steaming, boiling, and microwaving. Steaming resulted in only a minimal loss of antioxidants. Boiling led to a 66% loss of flavonoids (a type of antioxidant). Microwaving resulted in an amazing 97% loss of flavonoids, and major losses of other antioxidant types as well.
Vegetables are a wonderful source of fiber and nutrition. Get the most from your vegetables as possible!
Believe In Yourself,
Cathy
