First of all, congratulations for being here. You rock!You are putting yourself first and making sure you are getting what you want,that's rare and its awesome!Remember less than 2% of people have goals that are written down,and they succeed at reaching their goals more than all the rest of the 98% combined!!Which are you? Do you have goals for this challenge?How will you know if you succeed unless you can measure yourself?I want to talk today about the "Clean Plate Club" and how people think about themselves as "good."Most likely when you were a little child your parents rewarded you for eating all your food, you received praise, dessert or just avoided being punished when you at it all!You were inducted to the "Clean Plate Club!"They actually reinforced an idea in your mind that to please them you had to eat whatever was on your plate.But that is not the case any longer!Today you get to decide what is good for you!That means you don't have to eat everything on your plate, you can save it, you can share it, you can throw it away!You get to decide what goes in your body, how much it needs and you can say NO to eating everything!One of the best strategies is to begin changing how you see yourself, to redefine what you think of as praise.Because we still are conditioned to believe following these old rules is a good thing, our brain still gives us internal praise when we do them!!You need to move up the priority of your health and well-being, your weight loss and eating habits. You need to give yourself some rules and some praise when you achieve them!It sounds difficult, but it just takes a bit of attention.Start with "I drink tea before every meal," and "I eat protein, water, fiber and healthy fat at every meal" and "I eat enough to be satisfied."Then praise yourself when you accomplish them, notice when you feel better, you have less bloating, your clothes fit better, or you have more energy. Notice the subtle changes, because that is how these small things become habits, we reinforce them to ourselves.You will have to be brave and strong to make changes, if you need to set an alarm on your phone, make a reward chart with old school gold stars or use something you really want to purchase as a goal reaching bribe. Maybe you need to get someone to help you make these changes?Whatever works for you: DO IT!Today is the last day to get our 21 day Newport Skinny Tea on sale and receive a free fruit infusing water bottle with purchase! ($20 Value no code needed!)And when you finish the challenge just submit your testimonial with photos to receive our three new fall tea flavors in September! ($75 value!)YOU CAN DO THIS!
Newport Skinny Tea is designed to help you with your food cravings, but sometimes cravings persist... generally when I dig deeper, its because someone is trying to drink NST and keep eating a really poor diet that does not support their body at all, which creates what I call an awful CRAVINGS CYCLE...
If you think that your food cravings are only a result of your emotions, urging you to eat foods that are not good for your health then you need to think again. Nutritionists suggest that there is a lot more to food cravings than just emotional urges. According to nutritionists your cravings can also be the result of fatigue and stress that tend to lower the blood sugar and nutrient levels in your body. Your body is crying out for NUTRIENTS to balance itself.
This, in turn, causes your hormones to go haywire and you end up eating foods that contain high amounts of sugar to try to feel better. While, these foods can satisfy your cravings at the time, your body won’t be getting the essential nutrients that boost energy levels and repair itself. And when your energy is zero, you just end up eating more junk food. However, there are ways you can tackle your junk food cravings and get out of the negative craving cycle you may be stuck in:
Nutritionists suggest that food cravings usually last for only fifteen minutes and if you can convince yourself to wait for these fifteen minutes, the craving is likely to pass away. You can distract yourself by going out for a walk, reading a book or doing some light exercises that might compel you to eat something healthy after. Worst distraction: TV, which may have commercials designed to entice you to eat more. Best distraction: journaling about what is bugging you!
Knowing the Trigger
Before you start eating unhealthy foods it is important understand factors that trigger your appetite in the first place. For example, if you feel like eating 2 bags of chips, gulping it down with 3 cans of coke after work then you might be under a lot of job stress. Poor consumption of water can also trigger your thirst for carbonated drinks. You may also be skipping meals, to tackle your triggers it is important to have your meals on time along with eating natural fruit sugar to calm your cravings. It is also important that you deal with your stress rather than suppressing it, deep breathing, meditation, exercise and our Sunset Beach Relaxing Tea can help get your stress levels under control.
Keep a track of when your food cravings hit you if you notice that these have become a regular occurrence with you. If you notice that these occur after dinner around 8 pm at night then probably you owe these to an emotional factor. Figure out why you have been under stress lately, it takes some honesty but in the end you will become free of your emotional stress eating. Ultimately, you need to put yourself first, making sure that you are getting what you need from the people around you to feel supported.
However, if these occur somewhere around 3 pm then it may be a sign that your body’s nutritional needs are not being fulfilled. Look into your diet and try to figure out what is lacking, are you consuming the right amount of protein? Are eating fruits and vegetables? It is important to find the right balance in your diet, remember the hormonal influence of each meal lasts a maximum of 5 hours, then you have another chance to get it right. Don’t waste one minute feeling bad about what you have eaten, this will only lead to more stress, just plan to get it right the next time.
Allow Yourself to Indulge Occasionally
Telling yourself that you will never eat another Dorito or Krispy Kreme as long as you live will probably backfire on you, if you truly love eating a particular junk food, the best way to keep it under control is to plan to eat it occasionally, which means once a week or less. If you know that you are completely helpless when certain foods are in the house, only buy it when you go out, and do not bring it into the house. At holiday celebrations, make sure you fill up on the healthiest options first, then let yourself have whatever treat you want. One meal is not going to ruin you so enjoy your family’s celebration, just don’t let the indulging become consistent for you.
Sincerest wishes that this helps you during the holiday season!
Breakfast: Bacon & Root Veggie Hash, 2 eggs any style or 3 ounces protein
Lunch: Leftover Asian Style Meatballs, cabbage & Bok choy slaw
Dinner: Shepard's Pie with green salad and dressing of choice
Snack: Grain Free Banola + milk, coconut Milk or Full fat yogurt
Drink your tea!!
Short PEM workout5 minutes easy warm upOne to Two Sets Maximum Reps ofPush-upsSquatsPull Ups or LungesAbdominal PlanksCool Down Stretch
If you're on this journey with me, I know one thing about you- You're a HERO, you've stepped up to go through this new journey, to achieve something spectacular, to solve your problem and help yourself.
Heroes aren't just in movies and books, heroes are anyone that dares to put themselves into a situation where they are in danger, they risk revealing their own vulnerabilities, injury, peril and possibly failure. They are the opposite of victims.
Do you see yourself as a hero?
Having been where you are, I feel safe in saying the answer may be NO.
But its time to change that, even though I may not exactly be done with my journey entirely, I've seen enough to know that we are definitely HEROES and we need to start treating ourselves like the special people we are.
Our journey is important, and has the potential to change the lives of everyone around us, for the better. Think of the way you impact others when you encourage them to be healthier, simply by asking someone to take a walk with you can be enough to change their health and their lives.
I know how easy it is to underestimate your influence, especially when it comes to food & health, I challenge you to simply be an example of good choices and good health. To be the brave person I know you are, I don't think you ever even need to talk about what you're doing differently, people will see the positive change you are making and the belief you have in yourself, and they will be inspired, so don't be surprised when people start asking you what you are doing differently!
If you need to, create an alter ego Hero persona, I talked about that last challenge here on the blog. Until it becomes comfortable for you to treat your choices and your life as heroic. Its only one tiny decision, that can make a huge difference.
Don't forget to double knot your cape ;)
Drink your tea Daily!If you are using the 21 day Newport Skinny Tea, you should be drinking your daytime tea 30-60 minutes before your breakfast and lunch! Try to limit coffee to one in the morning before your tea, as it can affect your blood sugar levels and cravings.If you are using additional teas, use them when you want to, make sure that you are not having too much caffeine during the day. If you feel shaky or wired, its too much. Remember, you can adjust the strength to suit your individual needs.I find it easiest to set the alarm on my phone for my daytime tea. Make sure you drink enough water as well.Mindset :Changing limiting beliefsThis is one of the MOST difficult psychological exercises to do honestly, very few people will take the time to honestly look at what state they are living in daily, if you do it you take the time you will have a key to changing your life.
Where do you live emotionally on a daily basis? In depression, guilt or sadness? Disappointment? Anger?First step: You must identify the emotional climate you live in now, what you have come to believe is acceptable for you.Second step: Identify what is the antidote to this emotional climate?If you live in fear, courage is the antidote. Right now you are living in an emotional pattern or trying to get to that place that emotionally feels like "home." Whatever you believe is the "right" way to act based on your experience with environmental forces, generally you use that to guide you on a daily basis.If you are not finding the quality of life you want in the emotional state you live in, you can learn to live in a state that will produce the results you want. It requires figuring out your emotions and really being honest with yourself.You need to find the antidote to your unwanted state, and then you need to practice your new chosen emotion until you shift into feeling like that desired state is your new normal state. This is the way you create new patterns, this is the way to changing your life.Emotion is created through motion, remember you are in control of your emotions and motions, the easiest way to change your emotion is to start changing your motions.
In other words, Just Do It. Do the physical thing to change your state. Give your time to a charity, go for a run, clean out your closet or call up that old friend and ask them to lunch.Review your list of goals multiple times daily! Now link the emotional state those goals require you to live in. This isn't easy work, but you can do it! When you identify the state you want to live in, you will see how your current state is holding you hostage!Diet
Breakfast: Leftover Buffalo Chicken Egg Muffins, Steamed Spinach, Avocado
Lunch: Leftover Mini Mexi Meatloaf, basic cilantro Cauli-Rice (under the chicken recipe)
Dinner: Broiled Salmon with capers & olives, Mixed greens salad
Snack: Beef or Turkey Jerky and nut mix
Link to weekly diet menuLink to 1 page info sheetsFitness Challenge ScheduleTuesday: Moderate duration aerobic workout plan 20-60 minutes of 55-75% Max heart rate, for most people this is attainable by moderatly paced walkingJenniferXOXOPS: I will be offering some free goodies for reviews with pictures this challenge!