CEFB Integrative Life Coaching

Why is Change so Challenging?

10/31/2016

Last week I wrote a blog post about the simple ways to make healthy lifestyle changes. (Click here to read it). While those changes may be simple, they require change and change ain’t always easy or fun.

Did you know that over 80% of New Year’s resolutions are abandoned within a week? If change were easy, we’d all be healthy, wealthy, and happy. It’s frustrating when you know what you want to do, but you can’t get yourself to do it consistently. If it's obvious that a new behavior is of benefit, why isn’t that change easy to make?

Change is challenging for several reasons:

Habits are strong and pervasive. The average person has far more habits than they realize. Each morning, you wake up and follow the same routine. You take the same path to work. You think the same thoughts as you did the day before. Much of your day and night is a repeat of the last 500.

When you feel bored, you soothe yourself in the same 2-3 ways each time. You only eat a few foods regularly. You talk to the same people.
Habits avoid thinking. They’re done automatically. Anything that minimizes thinking seems to be your brain’s preference. The fewer decisions, the better.
To change, you must be certain that change is in your best interest. Otherwise, your habits will always win.

Change is hard because it’s uncomfortable. You already know how to lose 25 pounds or how to find a better job. But the thought of taking the actions necessary to accomplish those goals creates discomfort.
What you’re doing is already working, sort of. Your brain is preoccupied with your survival. Our brains are programmed to resist change, because what you’re doing is allowing you to live. Any change could potentially lead to death. You might be unhappy today, but you’re still alive!

Most of us prefer misery more than facing uncertainty.

You’ve tried to change in the past and failed. You’re no dummy. If you’ve tried to change several times and failed, part of you says, “Obviously, I can’t change. What’s the use in trying?”

It isn’t easy to change, but change is possible. The primary issue keeping you from following through on your plan to change is attempting to change too much, too soon. Smaller changes are easier to accomplish and to maintain.

How You Can Change

Change is possible with an effective approach:

Start with mindset and be prepared to change. Expect that change will be challenging. Your odds of success improve if you’re prepared. Have a plan.
Start small. To minimize the discomfort that change creates, only change a little each week. Meditating for two minutes each day is easier than starting with 60 minutes. The key is to get in the habit of doing the new behavior each day.
Have patience. It can take months to make a change permanent. It’s often quoted that a new habit requires 30 days to instill. That’s not true. Studies show that it can take anywhere from a few weeks to several months, depending on the habit and the person.
Be willing to change yourself and face the consequences. Changing yourself is scary, because you don’t know what the results will be. Accept that your life will change in some way. Discomfort isn’t always a bad thing.
Expect to relapse. Falling off the wagon is to be expected. Attempt to enhance your approach and keep going. Aim for 90% compliance. That’s all you need. Perfection is an illusion that will only serve to destroy your confidence.

Change requires patience with yourself. Understand why it’s so challenging to change and choose to make changes slowly and incrementally. Imagine how much you could change over a few years if you changed just a tiny amount each week. The results would be staggering! How much have you changed over the last few years? Give slow change a chance.

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3 Simple Ways to Improve Your Health

10/24/2016

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Do you feel confused by all of the contradictory health information you’re constantly being berated with? You certainly are not alone. Fads are always on the rise (and then the inevitable fall), but luckily, there are some sound, sure-fire ways to live a healthier life — no trends needed. In fact, ditch the fad and diet mindset once and for all. You don’t need them. Instead, focus on long-term lifestyle changes and implementing small changes over time to build up to your long-term goals. You will be much more likely to succeed this way, and it is much more enjoyable of a process.

Let’s dig into some that you can start doing today…

1. Map out your goals. When we live life without a plan, the days turn into years… and before we know it, we’ve been saying for the past five years that we wanted to start “blank.” What are the health goals you have for yourself? What is your reason for wanting to reach these goals? Focus on how you want to feel, and map out your goals from there. For example: if you want to feel happier — what changes do you need to make to achieve that? And what steps will you take to begin that process today?

2. Appreciate where you are right now. Learning to reverse any negative self-talk you engage in can be a long process, but daily practice will leave you with bountiful results. Appreciate where you are in your journey, even if you aren’t quite where you’d like to be. When you feel yourself beginning to engage in negative self-talk, stop it in its tracks. Treat yourself with kindness and respect, and start practicing turning the negative self-talk into something positive.

3. Do it for the right reasons. As you work towards your health goals, remember that you’re working towards a greater level of health, happiness and longevity. I have caught myself many times thinking “I need to start working out more, I have that beach trip next month.” While it’s not a bad thing that you want to look fantastic in that bikini, remembering that the hard work you put into your health is so that you can live a longer, happier and healthier life will keep you on track.

There are so many ways to work on your health journey, but starting with these three tips will get you on a solid track. Keep your eye on the prize and you will reach it!

Accountability is a major factor in achieving your goals, so having someone help guide you through this health journey is incredibly beneficial. That’s what I’m here for as your Integrative Life Coach; let me help you plan and reach your ultimate healthy life goals.

Click here to schedule your free discovery session today.

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Revelations About the Food You Eat

10/17/2016

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How much junk food do you eat a day? If you’re like the average American, almost 60% of your calories are coming from ultra-processed food loaded with excess sugar, salt, and fat, according to a recent study by Tufts University and the University of Sao Paulo.

While many experts agree that an occasional treat causes little harm in an otherwise balanced diet, these numbers are cause for concern. Large amounts of processed food can lead to weight gain, as well as increased risk for diabetes, heart disease, and other conditions.

You can turn your diet around starting today by following these guidelines for making smarter choices about what you eat and drink.

Cutting Back and Eliminating Sugar

Switch to water. Soda consumption is declining, but sugary drinks are still the single largest source of calories for the average American. Drink water with a slice of lime or brew a cup of tea.
Rethink your coffee. How much sugar are you putting in your coffee? Cut the amount in half each week. After a while, you probably won’t even notice the difference.
Read your cereal box. A lot of breakfast cereals don’t live up to their healthy names. Check the labels for how much added sugar they contain.
Serve fruit. You can satisfy your sweet tooth without candy and cookies. Snack on apples and peanut butter. Enjoy figs and cheese for dessert.
Plan ahead. It’s easier to resist sweets if you’re already full. Eat balanced meals, and carry nutritious snacks around with you.
Go cold turkey. Maybe you want to give up refined sugar entirely. Experts say the cravings pass in about 72 hours, so you’ll be in good shape if you can outlast the temporary discomfort.

Eating Fewer Processed Foods

Shop the perimeter of the store. The inner aisles of most supermarkets are full of chips, frozen pizzas, and other foods with lots of unhealthy ingredients. Fill your cart with produce, dairy and meats instead which are located on the store’s perimeter.
Skip diet foods. Beware of low-fat and no-fat versions of foods. They often add more sugar and salt to restore the flavor.
Learn quick recipes. Fast food and frozen dinners come in handy for busy families, but you can prepare healthy meals just as quickly. Pick up a cookbook or browse online for ideas.
Experiment more. If you’ve been eating instant macaroni and cheese for years, you may not realize all the alternatives available. Sample a wholesome new food each week like quinoa or tempeh.

Eating More Whole Foods

Watch portion sizes. The whole foods Americans eat most are meat, fruit, and dairy products. If you’re trying to lose weight, ensure you limit your portion sizes of meat to 4 ounces or less; choose lean cuts of meat and increase your veggie intake.
Focus on vegetables and fruit. Most produce is high in nutrients and low in calories, so aim for a minimum of 5 servings a day with an ultimate goal of 10 per day. Eating whole fruit rather than juice will provide more fiber and fewer calories.
Be selective. You may be surprised by how processed or unprocessed some foods really are. Shop carefully, and stay informed. For example, frozen edamame typically has far more natural ingredients than frozen soy burgers.

What you eat most of the time has a big impact on your overall health and wellbeing. Make whole foods that are low in sugar the mainstay of your diet.

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