Let's chat about something we often overlook when embarking on a journey to transform our nutrition habits: understanding our current eating habits, patterns, and behaviors. So, here's the deal: one of the best ways to get in tune with what we eat is through journaling. Yup, that's right—scribbling down everything we munch on. It might sound old-school, but trust me, it's a game-changer! Now, there are loads of ways to go about journaling. You could dive into easy-to-use apps like Ate (my go-to with clients), jot stuff down in your phone's notes, or simply use pen and paper. The trick? Stay consistent. Research shows that individuals who maintain food journals are more likely to achieve their weight loss goals. Think of journaling … [Read more...] about Beyond Calories: Understanding Your Eating Habits Through Journaling
Hacking Instant Gratification: Strategies for Lasting Behavioral Change
Have you ever found wisdom in unexpected places? For this post, it came in the form of Willy Wonka and the Chocolate Factory - a favorite from my childhood. Together with my best friend Jaimee, we practically memorized every line and melody. Do you remember Veruca Salt? 🎶 Pink macaroons and a million balloons and performing baboons and - give it to me. NOW! 🎶 Veruca Salt embodies our primal inclination for instant gratification - a trait deeply ingrained in human nature. This impulse, honed over our evolutionary history, once ensured our survival. Instant gratification, as a survival mechanism, played a crucial role in human evolution by ensuring immediate fulfillment of essential needs for survival. In the ancestral … [Read more...] about Hacking Instant Gratification: Strategies for Lasting Behavioral Change
Beyond the Scale: The Crucial Role of Nutrition Coaching in the Semaglutide Weight Loss Era
Undoubtedly, the advent of new GLP-1 agonist medications has revolutionized the landscape of obesity treatment and health coaching. In the pursuit of effective weight management, it's imperative to acknowledge potential nutritional challenges that may arise with the use of medications such as Wegovy, Saxenda, or Zepbound. Individuals incorporating GLP-1 agonists into their treatment regimen often face challenges in meeting their daily caloric intake with a diverse range of vitamins, minerals, fiber, and protein. This emerging concern warrants attention, especially as adhering to a minimum of 1200 calories becomes a struggle for many, often due to factors like food aversions, nausea, lack of appetite, or a combination of these … [Read more...] about Beyond the Scale: The Crucial Role of Nutrition Coaching in the Semaglutide Weight Loss Era
Mastering Habits: The Art of Starting Small
Embarking on a journey to establish new habits can often be challenging, especially when faced with the overwhelming prospect of change. At times, the inertia of daily routines can seem insurmountable. But fear not – breaking down a habit into small, manageable steps can be the key to overcoming this initial hurdle. In this blog post, I introduce the Habit Breakdown worksheet, a tool designed to guide you through the process of cultivating positive habits with ease. Understanding the Habit Breakdown Worksheet: The Habit Breakdown worksheet serves as a valuable companion on your quest to establish and sustain new habits. The fundamental approach is to dissect a habit into five simple steps, with each step progressively building … [Read more...] about Mastering Habits: The Art of Starting Small