How long did it take you to answer that question?
Did you instantly know if you were happy, sad or mad, or a variant of one of those? We have 100s of feelings and emotions to choose from (note that consider feelings and emotions to be the same thing), but some of us are very unaware of our feelings. We don’t consider how they help or hinder us in getting the results that we want in our lives, even though everything we do, or don’t do, is because of how we want to feel. We want to lose weight because of how we think we will feel when we are slim, we want to eat the cookie because of how we imagine we will feel when we get a dopamine hit and sugar rush.
Feelings work is a major component of my weight loss program. I teach that there are four options when it comes to feeling a feeling.
The first thing we can do, and what most of us do if it is a negative feeling is resist that feeling. Many of us spend a lot of time resisting our...
Yesterday I wrote about saturated fats and what I suggest you consider with regards to whether to include them in your diet.
Today I will explore unsaturated fatty acids and consider how to ensure we are getting the right proportion of healthy fat in our diet.
Unsaturated fats are found in olive oil, nuts, sun flower seeds and oily fish such as salmon. They are usually liquid at room temperature.
The body can make all the fatty acids it needs except for two, known as alpha linolenic acid (omega-3) and linoleic acid (omega-6) fatty acids. These are called the Essential Fatty Acids (EFAs) and must be supplied in the diet. From these fatty acids we can make others which are important for health.
Essential fatty acids support the immune, cardiovascular, reproductive, and central nervous systems. They normalise cholesterol which promotes heart health, they keep blood sugar levels constant, which means that you have more energy, better mood and memory, and you...
I encourage my clients to eat plenty of healthy fats. Fats are one of the three macronutrients that provide energy and a host of other health benefits for our bodies. Fats are essential for growth and development, they nourish our skin, our hair, and our nails. They help us absorb fat-soluble vitamins, A, E, D, and K. They also regulate hormones and help us maintain a steady metabolism. Fat also provides cushioning for our organs, helps keep us warm, and certain fats reduce inflammation in the body.
As you are probably aware there are several different types of fats, there are trans-fats, saturated fats, unsaturated fats, and essential fatty acids, like Omega-3s and Omega-6s.
Well, let’s start with the lowest quality, the lowest quality and one to make sure to avoid is trans- fat. Trans-fats are reported to cause accelerated aging, heart disease, and cancer. Whilst some trans-fats occur naturally, most are manmade, and they are...
This is part two of two-part blog post. Check out part one posted yesterday.
Life is made up of the internal and the external. The thoughts in your brain create the reality in your life. You need to start organising your mind before you start organising your life; otherwise, the changes will only be temporary. Have you ever spent a bunch of time cleaning something up only to have it get messy again a few weeks later? That’s because you didn’t get to the thought work that’s causing the mess in the first place.
That’s what the thought work we covered yesterday will do. But now, I want to tell you how to get your things in order. Yes. Being organised matters. A lot. It’s all about increasing awareness and living deliberately. And I am bad at it. Really bad! This is an area of my life where there is room for massive improvement. I am a ‘could do better’ girl when it comes to taking control and organising my stuff.
I love packing away the winter coats, hats, gloves and scarves to make way for summer clothes. Not only does it lighten my draws and make space in my cupboards, I feel mentally lighter too.
This is part one of two-part blog post. Today I am writing about spring cleaning your mind, and tomorrow we will move onto areas of your life, like your home.
Did you know that you have about 60,000 thoughts a day? Many of them run subconsciously because they are efficient and repetitive. These ‘automated’ thoughts the brain does very well, and we don’t need to do anything with the ones that are useful for us, like instructions for walking.
However, it can be beneficial to consider organising the repetitive and automated thoughts that don’t serve us. These thoughts are often stuffed away, like some of your clothes in the back of your wardrobe. They seem harmless because you don’t really know what’s in there;...
I haven’t written and posted a blog post for the past three days and I feel a bit gutted about it.
I really wanted to meet the goal I set myself of writing and posting for the 40 days of Lent. And well life got in the way, just like life does.
It’s been interesting to observe myself go through this failure. There have been many parallels to my weight loss journey. So, I am being both coach and ‘coachee’ in this blog post in order that I can share with you what I’ve learned as I’ve observed myself over the past few days, and also illustrate how the skills we need to develop in order to manage our weight for life, are skills that can be valuable when applied in other areas too.
I didn’t put strategies in place ahead of time to help me when life gets in the way. Of course, life got in the way, because that’s what life does. You may get sick, family may need you...
Emotional childhood occurs when we don’t take responsibility for managing our feelings.
Most of us act from a place of emotional childhood at certain times in our lives, often emotional childhood shows itself in our relationships, but it can also appear in relation to how we are eating when we are trying to lose weight.
We are in emotional childhood when we react to our emotions by acting out or avoiding our feelings rather than taking full responsibility for them.
I notice that some of my clients are in a place of emotional childhood when they tell me about their weight challenges. Some of them may blame their genetics or upbringing, or a health condition for their current weight. Others may blame diets they’ve done previously as the reason they’ve lost and regained weight multiple times, and others may blame the circumstances of their week, such as entertaining clients, as the reason for a gain in weight.
Understanding how your brain affects your thoughts, your emotions, and your ability to act is a huge ‘must do’ if you want to live your best life.
In simplified terms, you have two parts to your brain. Your prefrontal cortex can make all your dreams come true. It can decide ahead of time, create goals, envision dreams, and devise plans. It’s where our humanness resides. It’s the most evolved part of our brains and where executive function occurs. It’s where we make conscious decisions. The prefrontal cortex uses a lot of energy. It’s only going to be recruited for big jobs that we want to put a lot of effort into.
The other part of your brain is the cerebellum, your automatic consciousness that’s efficient and already programmed. It comes up with reactions, solutions, and actions very quickly without much energy involved. The brain likes to be efficient. It likes to expend as little energy as possible. It defaults to the...
There are multiple studies and experiments that demonstrate the impact of lack of sleep on our waist line. Despite this, too few of us are getting enough. Today I explain why lack of sleep can hinder your weight loss and suggest some tips for how you can get regular restful sleep if that is something that you struggle with.
70 years ago, more than 80% of the American population got seven or more hours sleep a night, now it is less than 60%. Scientists from Oxford university claim that we are sleeping on average one or two hours less a night than we were 70 years ago. And a study of US adults found that 30% are sleeping less than six hours a night.
Lack of sleep contributes to a wide range of health issues including depression and anxiety, obesity, type II diabetes Alzheimer’s.
If you want to lose weight, making sure you get at least seven hours quality sleep each night. Multiple studies have found...
When you invest in a life coach you are investing in yourself. That is, if you are investing in a life, health and weight coach, you’re investing in your physical and mental wellness.
What possible better investment could you make?
Of all the things you can do in your life, of all the things you can invest your money into doing, I think mental and physical health and wellness must be at the top of your list.
Here in the UK we are very poor at investing in our health. We spend far more money and time on our houses, cars and clothes than we do our mental well-being. We then think that our annual holiday is the answer to mental self-care even though often in reality our holidays do not live up to our expectations and our mental wellness degrades even more.