5 Great Reasons to Enjoy “Steady Carbs”

LGILow Glycemic Index. I wish it had a better name. LGI foods are simply carbohydrates that digest slowly, keeping your blood sugar level steady. That’s a big deal if you want to feel well or release weight.

When we eat carbs with a low glycemic load some very good things happen:

1. Easier weight release & maintenance: Low-glycemic foods are nutritious, filling and delicious so you don’t feel deprived. They are NOT diet foods.

2. Disease prevention: A LGI menu reduces your risk for Type 2 diabetes, coronary heart disease, gallbladder disease, and breast cancer. WOW!

3. Increased energy: Your body digests and metabolizes LGI foods more slowly so your energy is steadier throughout the day, not on a roller coaster. A LGI breakfast keeps you feeling good all morning. A LGI lunch means you’re not yawning midafternoon due to a drop in blood sugar. Plus you won’t be prowling around for a snack after dinner because…

4. Decreased Cravings: Since your blood sugar level is not acting crazy you feel more sane and satisfied all day long.

5. Improved mood: The amount of serotonin in your bloodstream and brain is strongly linked to the carbohydrates you eat. LGI carbs make for high serotonin which boosts your mood and promotes restful sleep.

Sugary foods (high glycemic index) cause a quick release of glucose into your blood stream which feels great at first but then – as your blood sugar and serotonin levels come crashing down shortly afterward – you feel grumpy, gloomy and tired.

Filling your menu with mostly low and medium glycemic index food makes a big difference today, and for the rest of your life.

Here’s one easy guideline: Limit foods with added sugar and white flour and you are well on your way to keeping your menu in the LGI range.

Click here for an easy list: http://www.the-gi-diet.org/glycemicindexchart/

 

6 Things to Know If You Want to Be Thinner

Living in a thinner body means thinking and doing things differently, permanently. Here are 6 things that can serve as reliable compass points along the way…

war with yourself 1. Build a lifestyle you can maintain. Whatever it takes to lower your weight is also what it’s going to take to keep it off. Take time to experiment and discover what works for you.

2. Be Reasonable. If you want to be thinner than your body wants to be, you will live in a constant tug-of-war. Forget our crazy cultural skinny-obsession and listen to your body. You will know your “happy place” when you get there, if you’re listening. Dare to be more connected to your body than to your bathroom scale.

3. Be Patient. Stop thinking fast and start thinking permanent. Fast weight loss leads to fast weight regain. Quick changes rarely last. Your body and your mind need time to settle into your new reasonable way of living and eating.

4. Make Both “Fuel-In” and “Fuel-Out” Lifestyle Changes. If you only work on eating less (fuel in) it will be very hard to release weight permanently. Metabolism slows with age so the amount of food you need will decrease over time. Staying active keeps your metabolism “young”.

At the same time, if you control your weight by exercise only, all it takes is one injury, illness or burnout and you’re right back where you started—with a disordered relationship with food.

5. Be realistic. In order to maintain a certain weight you will need to take in the amount of fuel that fits a person of that weight, at your height, age, gender, and activity level. There is no way around this.

6. Eat enough and make sure it’s delicious. Remember why dieting never worked, and never will. Deprivation will lead to excess. Eating enough satisfying food is the only way of eating you can live with long term. Lucky for you and for me – fresh real food is delicious, satisfying, life-giving and exactly what our bodies are happiest running on!

You Can Know Exactly Why You Eat

question markWhy do you eat? It can certainly feel like there are a million reasons, but when we boil it all down there are basically only three. It helps to know what these three reasons are so we can pinpoint which of them is driving us at any given moment. When we’re aware of what’s causing us to want to eat, we can make a wise decision about whether it’s time to feed ourselves or time to get busy with other things.

When we know what’s driving us, we can drive it instead of it driving us!

3 cues that drive us to eat:

  • Internal cuePhysical hunger. Your body needs fuel and it’s letting you know by making you feel hungry, growly and empty. Food tastes amazingly satisfying when your body needs it.
  • External cueOur culture is FULL of cues urging us to eat! Hot, cheesy pizza commercial. Sweet aromas wafting from the cookie store in the mall. Flashing HOT sign at you-know-where. Or how about the popcorn you can smell before you even step foot in the theater.
  • Emotional cue Our heads and hearts are full of these cues. We feel stressed, or bored, or angry, or lonely or even happy – and suddenly a plate of warm brownies feels like just the thing.

As the urge to eat hits you throughout the day today, run through this short list and decide which one is driving you. It’s a terrific exercise in mindfulness and an easy way to reconnect with your amazing body in the midst of your full life.

Then notice how satisfying it feels to wait for your true hunger. Your food tastes better. Your body feels lighter and stronger. Your energy level is high and consistent. Your mind is more peaceful and centered.

Now that’s worth waiting for!

If You’re Stuck This Is Probably Why

buddyAs a wellness coach I get to work with people all the time who feel stuck. They know what they want in terms of their health, weight and energy – but – they just can’t seem to get there and stay there. Nothing jazzes me more than watching this change!

There is no one-size-fits-all magic bullet to everyone’s best health, but, there is one thing that is universally necessary for lasting change to take place.

If you are not getting the results you want this is probably your most important missing ingredients.

What is this one thing you may ask? Exercise? Healthy diet?

No, not those. It is the very simple, very human, very profound truth that we do not make permanent lifestyle changes alone. There are mountains of research and billions of lives to prove it.

If you are not getting what you want ask yourself these questions

  • Who encourages me?
  • Who do I exercise, walk, dance or play with?
  • Who knows about my health, weight and energy goals?
  • Who is my friendly accountability partner?
  • Who is for me and I am for them?

Please, do yourself a big healthy favor. Find a buddy to meet you at the gym. Join a daily walking club. Start a recipe-share through email. Hire a coach for a time and get the one-on-one partnership you need to discover your personal blueprint for your best health.

No one has to stay stuck. No one has to stay frustrated. No one has to feel like giving up. Find the support you need and jump start the change you want right now.

Don’t take my word for it…

CLICK HERE for more on the power of NOT-GOING-IT-ALONE

For even more click here.

And still more!

Can Eating Plans Work Well for Liberated Eaters?

teaRecently I was asked if following a specific eating plan (such as Bright Line Eating or the new book Always Hungry? by Dr. Ludwig) might have the same crazy-making effects on us as the disastrous diets of our past. That’s an interesting question.

The simple answer is no. These ways of eating are scientifically sound and designed with vibrant health in mind. They can be sustainable healthy lifestyles as long as they fit the needs, preferences and desires of the people adopting them.

Unlike the crazy diets we used to try, they do not deprive body and mind of needed fuel or slow our metabolism. Balanced whole food eating plans like the ones mentioned above can bring satisfaction, vitality, high energy, brighter mood and a comfortable weight. And for some people having specific guidelines is freeing.

That said, be aware that we humans have a propensity to turn even the best guidelines into strangling rules that take the fun out of life. So remember that you’re in charge of any plan you might explore or choose – not the other way around. 

I know many mindful liberated eaters who follow specific eating plans and thrive. For them it’s a powerful compass steering them where they want to go.

I also know many liberated eaters who have no formal plan. They are mindful, intuitive and informed about what their body needs and they thrive too. For them an eating plan would feel unnecessary and cumbersome.

That’s one of the many beauties of this path – as you walk it you discover a vibrant lifestyle that’s tailor made for YOU.