CEFB Integrative Life Coaching

Simple Diet Changes That Pay Big Rewards

8/30/2016

If you're juggling a full load of family and career responsibilities, it can be difficult to devote much time or thought to your diet. These are simple and effective changes you can make to the foods you eat and the way you dine that will soon have you looking and feeling your best.

Change The Foods You Eat

Enjoy more vegetables and fruits. Get most of your calories from plant-based foods. Aim for at least six servings per day. Fill up half your plate at every meal with fresh produce.
Eat plenty of fiber. Whole grains are another great choice. They also have fiber and nutrients that will make each calorie go further. Plus, they help you feel full and resist junk foods.
Focus on whole foods. Skip the processed foods in favor of fresh ingredients. You'll enjoy better tasting meals and cut back on added sugars and sodium in one easy step.
Serve fish. Lean protein gives you more energy. Put fish on the menu at least twice a week. You can grill it in a few minutes for an easy dinner.
Switch to healthy fats. The kind of fats you consume is just as important as the total amount. Dip your bread in extra virgin olive oil instead of butter.
Start with soup. Soup fills you up so you eat fewer calories.

4 Superfoods for you to enjoy more of…download this list of 4 superfoods that you can include to the foods you eat.

Send it to me!

Change The Way You Eat

Control portion sizes. You can eat your favorite treats as long as you practice moderation. Eat a single piece of gourmet chocolate instead of a whole donut.
Schedule more meals and snacks. Eating more frequently throughout the day keeps your metabolism primed. It also helps prevent hunger pains that could sabotage your diet.
Start with a healthy breakfast. Refuel every morning. Grab a yogurt drink or whip up a breakfast bean burrito.
Eat more slowly. Dining at a leisurely pace gives your body time to tell you when it has had enough. Put your knife and fork down between each bite.
Be mindful. Switch the television off. Paying attention to what you put in your mouth will reduce the risk of nibbling.
Sit down. Your body digests food better when you pull up a chair. You'll also be more conscious of how many calories you consume.
Change your table settings. Reduced portions look bigger when you dish them out on smaller plates. Set out candles and flowers to make meals feel more indulgent.
Enlist support. Studies show that programs like Weight Watchers generate success through social support. Ask your family and friends to cheer you along.
Use other rewards. Treat yourself to good things that leave your waistline intact. Get a massage or pick up show tickets.
Drink more water. Water curbs your appetite and keeps all your body functions running more smoothly. It also fights off fatigue that could lead to junk food cravings.
Carry your own snacks. Liberate yourself from vending machines and fast food joints. Bring along a thermos of skim milk or a bag of homemade trail mix made with whole grain cereal and dried cranberries.
Order wisely at restaurants. Call ahead to be sure the menu can accommodate your diet. Look for grilled and steamed items rather than fried entrees.

Healthy lifestyle changes that you can sustain over the long haul work better than any crash diet that makes you count every calorie you eat. Reach and maintain your ideal weight with simple strategies that will free up your energies for the activities you love.

To help you get started on making small changes to the way you eat, I’ve created a list of 4 superfoods that you can add to your diet. Click the button below to get your copy.

Send it to me!

0 Comments

Are These 6 Beliefs Keeping You From Attaining the Body You Desire?

8/22/2016

0 Comments

Everyone has certain beliefs and habits that dictate their behavior. Unfortunately, many of these beliefs can keep us from the very things we desire the most. This seems to be especially true when it comes to diet and exercise. Beliefs that prevent us from even getting started are common as well.

It's especially unfortunate in light of how easy it actually is to make simple changes that can have profound effects.

If any of these statements ring true for you, read on to discover how to counteract their damage:

"I must have everything before I get started." You know the routine; you think you have to get new tennis shoes, join a gym, buy new workout clothes, find the perfect diet, and more. Realize that you don't need anything fancy to get started. You know what food is healthy and what isn’t. Go for a walk.

Get started today with what you already know. You can improve your diet and exercise routine each week. Nothing happens without action, so start taking action today.

"I'm too out of shape to exercise." Lots of heavier people believe this one. The truth is that exercise is relative. For some people, exercising means running 10 miles. For others, it might mean walking to the mailbox and back. The key is to stress your body slightly and then let it recover. The amount of work it takes to achieve that is secondary.
"I don't have time to cook." There are plenty of things that are healthy to cook that take almost zero attention. Throw some beans in a pot and let them boil for a couple of hours while you’re busy with something else. The total time actually spent doing anything is less than a minute. Do this ahead of time and then just reheat for mealtime. Also, include more raw foods into your diet. Raw foods are nutritious, fiber rich, and beautifully delicious meals can be easily created without using your stove, microwave or oven. Click here to get a free guide on adding raw foods to your diet.
"I'm so out of shape that I'll never be able get back in shape." It's true that the more out of shape you are, the longer it's going to take. But you can improve each week. It doesn't take much to lose one pound each week, but that's 50 pounds in a year. It's important to just focus on this week. If you focus two years out, it's tough to persevere.
"I don't know how to get started." If you're in poor physical shape, nearly anything is
good enough. Clean up your diet a little bit. Move around a little bit more than you have been. Once you make an improvement in your habits, your body will respond. Then you need to change a little more. It's not necessary to have a complicated routine.

Try this: Replace one 'bad' food that you eat regularly with something that you know is healthy. Also add going for a walk to your daily routine. Go as slowly as you need to. If you can only walk 5 minutes, that's fine. Next week you'll be able to walk 10. Each week improve your diet and increase your activity by just a little bit.
Download this guide on easy ways to add raw foods to your diet.

"It's too complicated." This belief comes from the nutrition and fitness industry. If they kept everything simple, what would they have to sell and talk about? Diet and exercise are both actually very simple unless you're trying to make the Olympic team. Don't be fooled into thinking that your knowledge is insufficient.

Examine your own beliefs. What is stopping you from taking better care of yourself? Is your belief reasonable, or is it just an excuse to maintain your current behavior? If you can change your beliefs, you can change your behavior and enjoy better results.

Start eating a little bit better and exercising a little bit more today, and sooner than you think, you’ll have the body you’ve been wanting.

0 Comments

8 FOODS TO BOOST BRAIN HEALTH

8/15/2016

0 Comments

Diet has a tremendous impact on your health. This is true for the entire body, but the effects may be greatest on the brain, especially as you age. There are many foods that boost brain activity and health. Including these foods in your diet decreases the rate of mental decline and the risk of developing many debilitating diseases.

Include the following raw foods in your diet to boost brain function and overall health:

Blueberries. This favorite has been shown to enhance memory and increase the rate of brain cell growth. The antioxidant properties help to prevent cell damage. It’s believed that blueberries are one of the foods that can help to increase lifespan.
Chocolate. I’m not talking about the chocolate in the checkout line, but raw cacao. This is one of the strongest antioxidants you can consume. It’s also been shown to increase blood flow in the brain. You’ll also enjoy decreased reaction times and improved memory.
Olive oil. Olive oil is considered to be one of the few healthy oils you can buy in the local supermarket. One of the benefits is due to the polyphenols in olive oil. Olive oil can lower the risk of developing Alzheimer’s disease and improve memory and learning. Make sure that the olive oil you purchase is raw, cold-pressed, and organic.
Nuts. Many types of nuts are filled with healthy fats that are beneficial to brain health as long as the nuts are raw.
Cranberries. Several studies have indicated that cranberries are helpful after experiencing a stroke. Recovery occurs faster and is more complete. Cranberries can also reduce the damage caused by a stroke.
Green leafy vegetables. Vegetables like collard greens, kale, and spinach can slow the decline of cognitive functioning. Two servings each day can reduce the age of your brain by an equivalent of 11 years!
Avocados. Like olive oil, avocado contains monounsaturated fat. Avocados lower blood pressure and increase blood flow in the brain. Due to the high calorie content of avocados, many health professionals suggest limiting intake to half an avocado per day.
Pomegranates or pomegranate juice. A powerful antioxidant, pomegranate minimizes free-radical damage in the brain.

It’s challenging to enjoy life when your health is poor. Increasing the number, and the quality, of years that you enjoy is partially dependent on your nutritional lifestyle also known as diet. It’s easy to include a few of these brain-healthy foods each day. Make it a point to eat these foods raw, including at least one with each meal. Raw foods increase your energy levels, increases focus and clarity and builds your metabolism to help you release excess weight. Many of these foods also make excellent snacks!

Click here for a Free booklet on ways to Sneak more raw foods into your diet.

Avoid waiting until your later years to begin worrying about your diet. Give it your full attention today. Diet is more effective at preventing health issues than it is at curing them. Start adding these healthy foods to your diet right away.

Click here to get your FREE eBook!

0 Comments

Simple Diet Changes That Pay Big Rewards

Are These 6 Beliefs Keeping You From Attaining the Body You Desire?

8 FOODS TO BOOST BRAIN HEALTH

Click here to get your FREE eBook!

Archives

Categories

Simple Diet Changes That Pay Big Rewards

Are These 6 Beliefs Keeping You From Attaining the Body You Desire?

8 FOODS TO BOOST BRAIN HEALTH

​Click here to get your FREE eBook!

Archives

Categories

Click here to get your FREE eBook!