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Health Mindset Planning

Morning Ritual

The truth is if you’re not doing a morning ritual, you are robbing every person and cause you say you care about of the best version of you.

Today we want to offer that the one thing that might be missing from your life might be the one thing that could make the biggest difference and be the biggest game changer in your life.

What’s that thing?

Bet you guessed it —> a morning ritual. Well done!

You’ve heard that you need to take self-care time. You know you’re supposed to have quiet time. Oh yeah, don’t forget you’re supposed to exercise. Don’t forget to pray! You should also be reading something great everyday.

The list of all the things you’re supposed to be doing to be an amazing person can seem daunting. Where in the world are you going to find the time?

Well, you’re certainly not going to find it in the middle of the hectic day. You’re probably not going to find it at night when you’re exhausted either.

No, the morning is your best bet. Not only do you more likely have more control over your mornings, you also can make the decision to set the tone for the day by creating a morning ritual.

Why should you have a morning ritual?

There are many things that we know we need to do in order to feel better, to feel less stressed and less anxious. The problem is we don’t do them. That’s where your morning ritual comes in.

Your morning ritual acts as a container to get in most of the things you consider important for you to be the best version of yourself. It acts as a container for you to get in your self-care.

Refusing to take time for yourself in the morning isn’t selfless, it’s selfish.

It also allows you to show up for yourself first so you can show up for others later. You may think you’re being selfless by not taking time for yourself. The truth is if you’re not doing a morning ritual, you are robbing every person and cause you say you care about of the best version of you. Instead, they’re getting maybe the 50% or 60% version of you. So, if it’s hard for you to do things for you, do it for them. (And hire a life coach to work on the first part of that sentence.)

Another objection you might have with a morning ritual is that you’re not a morning person. That’s fine. On one hand, we’ll say put your big girl panties on and get over it. =D On the other hand we will say to start small. Just get up five minutes earlier and do one activity that is going to make you feel better and start your day with intention. Once your brain learns to look forward to this (dopamine hits, anyone?) then you can move to 15 minutes, then maybe a bit more and more if you need it. You can become a morning person by training your brain that it’s fun and worth it to get up earlier. You will begin to enjoy your morning routine AND you will begin to see the effects of doing it in all areas of your life. That will train your brain.

How do you set up a morning ritual?

Okay that was the why. Now let’s talk about the how. You need to figure out what activities are going to make you feel energized and ready for the day. What self-care activities do you know you need to be doing but you’re not? What activities have you wanted to try but just haven’t yet? List these out.

Then you’ll list out the time each activity takes. Next, total the time up. Then work backward from what time you need to leave or be ready to take care of others in the morning. So, if your morning ritual takes 45 minutes and your kids get up at 6am, you’re getting up at 5:15am.

The final step is giving yourself a chance to make this a reality by committing to doing it for at least 30 days. If you hate it by the end, quit. But give yourself the gift of trying it for 30 days.

We have a worksheet that will help you create your morning ritual. You’ll love it because it walks you through all those steps!

PS: If any of this resonated with you, we’d love to work with you 1-on-1. We teach our clients how to build a life they love and change habits slowly to match their goals. In a world with fake quick fixes, we help them adapt a lifestyle that they’ll want to keep. If that resonates with you, please get in touch with the form below!

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7 Baby Steps to Weight Loss that Lasts Forever

Over here at Ideal Balance, we are big fans of Dave Ramsey. As Ramsey Solutions Master Financial Coaches, we follow his Baby Steps and coach our clients to do the same. On the other side of the house, our fitness coaching clients get the same simple, step-by-step approach to losing weight.

Just as with your finances, we want to make lifestyle changes that will last. We’re not in it for the quick-but-short-lived-win. So, what are the 7 Baby Steps to Weight Loss That Lasts Forever? Let’s dive in.

1. Workout (Move your body)

Okay, so our mantra around here is that working out will transform your body but it’s not going to be the key to losing weight. So why are we starting here? Well, most people are wiling to start here before they are willing to do most other things for weight loss. Most people have been conditioned into believing they should probably workout-that’s how they end up on our doorstep. We are happy to use that conditioning to get them started on the path to a healthy lifestyle.

Moreover, the good that comes from working out is hard to overstate. Exercise is like medicine. It’s a great confidence boost. It helps your memory and focus. It reduces stress levels and boosts the immune system. It also helps you develop the habit of showing up for yourself and putting yourself first. Finally, it will transform your body, turning fluffier bits into toned, curved, lean muscle mass. And, oh-by-the-way, it will boost your metabolism while doing so.

So, yes, we start with moving your body. We don’t believe this should mean doing anything you hate. We try hard here at Ideal Balance to make sure you’re challenged but having fun. On the off days, we want you doing something active: walking, riding bikes with the kids or swimming. Whatever it means for you to be active and to enjoy it.

2. Drink lots of water

Once you’re in the habit of working out, the next baby step you want to master is drinking lots of water. By lots we mean at least half your body weight in ounces. This is important for many different reasons: your muscles use water to heal, you’re going to be sweating more, and it will help you feel more full. It’s a really great nutrition habit to get the habit of acing because it is free and doesn’t require a whole lot of willpower.

So, this one is simple. Pick your favorite water bottle, measure how many ounces fit in it. Then, figure out how many of those water bottles you need to get in a day. We often joke that the more water you’re drinking, the more time you’re spending in the bathroom, which means the less time you’re spending eating. It’s a joke, but it’s also kind of true.

We suggest getting in most of your water before lunch so you’re not spending all night in the bathroom. We also suggest hydrating as the FIRST thing you put in your body in the morning. Your body actually becomes dehydrated after sleeping all night, so it’s a really nice thing to do to fill it with hydration as you begin your day. Before your first cup of coffee or first meal, guzzle down some water.

3. Plan your food

As the saying goes, if you fail to plan, you’re planning to fail. Another saying from our mentor Dave Ramsey is that you can wander into a mess (like debt), but you can’t wander out. You can “accidentally” have gained 15 pounds but you’re not going to accidentally lose it. Nope, it’s going to take a plan.

We break this food planning up a couple of different ways. First, as you’ll see in our intuitive eating video, we recommend you plan to eat healthy, delicious foods you enjoy. That means getting your caloric needs filled with whole, God-made foods. This actually takes planning since these foods are nutritionally dense but not calorically dense. On the other hand, your typical processed, fast-food, packaged garbage is calorically dense but seriously lacking in nutrition. So, in order to get enough stuff down your gullet, it takes planning.

Once we have an overall idea of what and how much you’re going to be eating, we ask that you take the time to plan it every day. You see, this isn’t something you necessarily have to do for the rest of your life. It is something you need to focus on while you’re in the thick of weight loss. You need to think, actively, about what you’re going to eat everyday. We ask that you do this at the beginning of the day (or the end of the day for the next day). Why? Because planning your food at this point helps to save from stress-induced decision making. We know part of a healthy lifestyle is not allowing you to make food decisions when you’re busy, stressed, tired or rushed. We take those bad-decision-inducing-circumstances out of the equation.

So, when you make your food plan in the morning, you’re on your best terms. You’re thinking with your best self in mind, you’ll make good decisions. Then, all you’ll have to do is follow your own advice all day and you’ll be winning! When we use this method, people really start to figure out what their nutrition problems are. Either they are emotionally eating and they didn’t really know it (we know this when they can’t stick to their own plan) or their plan isn’t pushing them enough to make weight-loss progress. Each of those requires work, but in different ways.

4. Check in daily

Of all the baby steps, this is usually everyone’s least favorite. We understand there is a lot of drama associated with the scale. We coach through that but we want to speed up the process. The drama you face when stepping on the scale can be solved so that we can use the data to make progress. In fact, our coach says that you should only step on the scale on the days you want to make progress on losing weight. With that in mind, we ask you to do it everyday. This is part of our method to get you really in touch with your body and your thoughts. Plus, you can use the scale as a way to see if your plan is working. When you step on the scale, you pretty much already know what it’s going to say. Yes, we know that our clients stop being surprised when they step on the scale. And, with our coaching and the help of the other baby steps, they actually start looking forward to stepping on the scale.

You’re also going to check in daily with your emotions. Start your day by seeing how you feel. Then ask yourself how you can make it better? By doing this, you’re going to create a life you love so that eventually you won’t need to turn to food or alcohol to make it better.

5. Close the kitchen

This is one baby step the entire family needs to adapt. Closing the kitchen means no grazing or snacking in between meals. Of course this helps with not eating calories you don’t need but, hey, it also means you don’t have dishes all day long. The most important component of this step is to stop eating after dinner. We prefer you’re done with dinner by 6, though we know many folks don’t have that ability in their schedule. So, we want you to wrap up eating for the day then brush your teeth and be done. This is one of the single best things you can do for your digestive system. It will also really help you lose weight. We do say some herbal tea with dinner or right after is a great way to help your digestive system before bed.

6. Intuitive eating

Yes, we know that intuitive eating sounds like just another buzzword. We get that. If you’ve got another term, we’re all for it. Otherwise, just understand that we teach four specific components of this term and we really want you to get them asap!

First, eat when you’re hungry. Yes, as a society we’re used to eating when it’s time to eat or when someone puts food in front of us. We want to suggest that you start listening to your body and eat only when you’re hungry. Yes, when you feel the hunger pains, that’s a clue to eat. Next, when you’re eating and you start to feel kind of full, stop eating. It’s basic advice, but it’s something we just don’t do very well as a society anymore.

Next, don’t eat food you hate. For some reason, we’ve all been convinced that we have to eat certain diet foods in order to lose weight. It’s just not true. We actually give our clients a LONG list of healthy, delicious, nutritious foods and have them circle their favorites. Then, we tell them only to shop & eat those healthy favorites. We understand their tastebuds will eventually expand. In the beginning, we just like you to get your brain wrapped around that what you’re eating is good, and you’re not being deprived. We also want your brain to know we’re not going to force feed it yucky food now or for the rest of your life just so you can “be healthy.”

You will also need to incorporate the 4 types of eating. We have an entire video on this, so we won’t belabor the point. But the key here is you’ll be mostly eating fuel foods and you’ll plan for JOY eating. With this intuitive eating method, we’re not ever “cheating” because this isn’t a test and you’re not a child. Rather, we know we always have fun and joy eating on the horizon so we don’t feel deprived either.

Eat food made by God, not man-made food. This simply means that you’re eating whole, real food most of the time. If it grows in nature, it’s all for you. If it comes in a package, a drive-thru or has ingredients you can’t pronounce, that’s made by man and it’s not great. The cool thing about food God made is your body knows how to process & digest it and it’s filling your body with all the nutrients and vitamins you need. Man-made food is just filling you up with junk. Literally. And guess what we bet you don’t want to be full of?

Next up, eat breakfast. We really like to see your metabolism up and running and breakfast is a great way to do that. We like to see you fueling your body intentionally, not just repeating bad eating habits from the past. We understand for many people, this can be tough. Sometimes we start out with something as simple as half a banana or one hardboiled egg. Whatever it takes, we just want to get you in the habit of eating a little bit for breakfast. It doesn’t have to be elaborate or complicated.

Finally, we like to avoid carbs after lunch. We have the saying that carbs are not the enemy. America and the diet industry have made it seem like they are. However, a regular, healthy diet is naturally low-carb. Carbs are also your body’s preferred source of energy. That being said, you know you don’t need much energy at the end of the day. So, we like to recommend you get your carbs in early so you’ll be well supplied with energy throughout the day, but not for the latter part of the day when you’re winding down and going to go to bed. The problem is that the food you don’t use gets turned into fat and stored by your body. So, since most of us don’t want more fat, we can adopt this little rule to help us out.

7. Be the example.

When you’re at the point where you’re consistently moving your body, drinking lots of water, planning your food, getting in touch with your body & feelings daily and eating intuitively, your health will be an amazing example for everyone around you. You’ll be healthy & happy and showing people what is possible. In today’s world where the typical example being unhealthy, unhappy ,out o, on medications , tired nd stressed you’re going to shine like a beacon of what’s possible. When you do that, you give people permission to dream it’s possible for them.

Many of us are also parents and this example can really come into play for getting the next generation started right. You can change your family tree when it comes to food mindset, habits, health and more. We often see it start with the mom, move to the family and then out to friends and the community from there. Being the example means doing what is good and right, even if it’s different from what everyone else is doing.

This concept parallels the 7th baby Step we follow of Dave Ramsey’s: Live and Give Like No One Else. We ask people to do something drastically different: budget, get out of debt, pay off their mortgage and be generous. If you look around, that’s so very different than what. most Americans are doing. It’s weird. But it is setting an example that we know, if duplicated in our community, would make our world a better place.

In the same way, we love to see you being kind of weird because you’re setting an example, you’re modeling an amazing healthy life. That means you’re happy, confident, feeling good, not sick, strong. It means you’re showing people being healthy isn’t boring, it’s not complicated, it’s not a restricted life at all actually. It’s a more feel-good and free life!

So, there you have it. Those are our 7 Baby Steps to Losing Weight for Life.

PS: If any of this resonated with you, we’d love to work with you 1-on-1. We teach our clients how to build a body they love and change habits slowly to match their goals. In a world with fake quick fixes, we help them adapt a lifestyle that they’ll want to keep. If that resonates with you, please get in touch with the form below!

We do have an advanced step which is that, in the most perfect world, our clients are drinking Shakeology (so good for you, your health and your gut) and most often not consuming flour, sugar and dairy. That’s for the advanced folks, the folks who are really ready to take it to the next level. It’s for the folks who find the first 7 steps really easy and are ready for more!

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Protected: Less is More Workshop

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Fitness Journal!!

Last year we went for a walk and tried to answer the question our coach asked us:

What can we do on our end to get our clients 100% results?


What we came up with was this lovely journal! 

Of course we love our small group personal training sessions, our 1-on-1 personal training sessions and our virtual client sessions. But, we also know so much of the work is done in your mind & in your home and we’re not always there.


So, our journal covers topics and exercises like:

  • Healthy Habits
  • Goal Setting
  • Thoughts
  • Healthy Favorites
  • Staples Shopping
  • Routines
  • Time Blocking
  • Trigger > Urge > Reward Cycle
  • Intuitive Eating
  • The 4 Types of Eating
  • The Hunger Scale
  • Meal Planning
  • Future Self 


And more! These topics are the little bits and pieces that really helps you make changes that will last a lifetime. They are the deep work you really need to succeed with any health and fitness goals. Our thought process was:

Let’s give them EVERY tool and advantage we can in order to help them succeed.


We know if you work with us when we’re together and you truly work with yourself when we’re apart, there is no way you can fail.

We are so passionate about this product helping our clients get 100% results that we even created over 17 coaching videos for each and every topic covered in the journal. The videos are bite size, nothing too long or heavy. But they are little balls of sunshine for whoever watches them because they encourage, they challenge and they will make you think.


If you know someone who might benefit from this journal, it’s available on Amazon.

We do offer free 15 minute coaching calls for folks too if you know someone who might be interested. We can speak a lot of life into people in 15 minutes!

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Don’t eat food you hate

Diets have gotten us into trouble because they continue to have people thinking they have to eat food they hate in order to lose weight. Lots of salads, dry chicken breasts and so forth. Unfortunately, restricting yourself to foods you don’t like is a way to guarantee you won’t be successful. And, even if you’re successful short term, you probably won’t make it very long.

The truth is you do not have to eat food you don’t like in order to make progress! You don’t. It turns out there are plenty of delicious healthy foods out there you DO like. So, we like for you to go through the list of fruits, vegetables, proteins, carbs and healthy fats and circle your very favorite ones. Then, plan your food so that you’re eating those most of the time. In this way, you’re setting yourself up for success. This way, you’re eating food you enjoy while also being healthy. You’re building healthy habits that will offer less resistance to keeping them long term.

Here’s a worksheet you can download to help jog your brain.

Here’s your game plan:

  1. Don’t eat food you hate. It doesn’t improve your relationship with food or with yourself. In fact, it makes it worse.
  2. Create a list of healthy foods you enjoy and look forward to.
  3. Plan your diet with those foods, tweaking as needed to meet your goals.
  4. Enjoy the ride to your health goals.

PS: If any of this resonated with you, we’d love to work with you 1-on-1. We teach our clients how to build a body they love and change habits slowly to match their goals. In a world with fake quick fixes, we help them adapt a lifestyle that they’ll want to keep. If that resonates with you, please get in touch with the form below!

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Health Recipes

Eat like a hobbit (but not really)

We have a strategy here at Ideal Balance. That strategy is that you put so much yummy, healthy food down your gullet that your body 1) releases all the fat because it’s not afraid anymore and 2) you don’t feel the need to put as much other, unhealthy stuff in it. This process helps us change our relationship with food and with “diets.” So, when and what do we eat? Well, do you mind if we take a detour and talk about hobbits first?

I read the Hobbit and Lord of the Rings as a child. Nerd alert! Moreover, I do love the hobbits in the movies. So, when I’m asking clients to eat more (it’s hardly ever LESS than what they were eating), I like to tell them about hobbits. Hobbits love food and this is partly what makes them so jolly we are led to believe. So, they have six meal times daily.

  • Breakfast
  • Second breakfast
  • Elevenses
  • Luncheon
  • Afternoon tea
  • Dinner
  • Supper

For our purposes, we’re going to change things up a bit. Here’s what we’re going to advise our clients eventually work to:

  • Breakfast
  • Shake
  • Lunch
  • Second Lunch
  • Dinner
  • Evening tea

Breakfast is usually one of the hardest habits for our clients to adapt. So many time busy folks are subsisting on coffee until lunch time. That isn’t going to work for us. We are building strong, healthy bodies that require fuel! So, we start by asking them to eat something simple like a banana just to get into the habit. Eventually, we’d like to move them over to a light but fueling protein + carb meal for breakfast.

We of course LOVE our Shakeology, so that’s going to be an excellent snack for our clients, though many of them choose to have them for breakfast. Our shakes fuel your bodies with nutrition, energy and digestion enzymes. That means the earlier they get it in, the better. It will serve them as the eat food throughout the day and it will keep the cravings at bay as well. Plus, it’ll help them stay regular. 😉

Next up we’re going to have our “comfort” lunch. Yes, in this lunch you’ll likely find some sort of carbs in them. Now, we work with each client individually to dial their nutrition in according to their goals. So, if they are still consuming some flour or sugar in their diet AND making progress, we are good. If they aren’t, we will incorporate small changes so they keep making progress. Over the course of a client’s journey this might look like:

  1. Track what we’re eating for lunch (Sandwich or tacos)
  2. Modify portions for lunch (Half sandwich or 1 taco)
  3. Change types of food for lunch (salad or bowl)
  4. Avoid flour + sugar unless planning for joy eating (beans, rice, quinoa, sweet potatoes, etc)

Remember, we only dial the nutrition in as the progress slows. If you’re making progress, we’re happy. But, as you slowly change, what’s hard today will be so much easier in six months. And when it’s easier, we know your body will adjust and will need a little extra to keep losing weight. Our key here is that carbs are done and over with by this lunch meal, so enjoy them! Carbs are not the enemy we say, but we do like to use them to our advantage.

On our hobbit-like journey, we’re now going to have second lunch. Now, this second lunch will be according to your body and your goals. Either way, we’re looking for fill in any nutritional gaps you might have. So, if you’re needing more veggies, fruit, healthy fats, etc, this is the time! This second lunch is likely a form of an adult lunchable. So, we might have a favorite fruit, a veggie w/ hummus or avocado and hard-boiled eggs. We’re popping in nutrition that is yummy and fun to eat!

When we get to dinner we’ve have a lovely day full of yummy food. We might not even be super hungry, but we are going to eat for fuel. When we eat to fuel at night, we want to be sure to eat in a way that will support the night both in terms of digestion and in rest. You don’t want to be super hungry when you go to bed but you do want your tummy to not be very full either. You also don’t want to eat foods that are hard for your body to process. As we progress along your health journey, you’ll figure out what that means for your body. We have healthy dinner ideas that are lean and nutritious here.

Evening tea is a fun way to help think about relaxing and avoiding temptation at the same time. Evening tends to be the time our clients struggle the most with eating or drinking in ways that is not in alignment with their plans. So, we might try to modify-not completely change- that habit to something healthy that still feels a bit indulgent. So, a warm cup of tea might just do that trick. It will satisfy our need for manual stimulation while also giving us something simple to put in our bellies!

Okay, that’s it. That’s how you eat like a hobbit while avoiding their waistline. 😉

PS: If any of this resonated with you, we’d love to work with you 1-on-1. We teach our clients how to build a body they love and change habits slowly to match their goals. In a world with fake quick fixes, we help them adapt a lifestyle that they’ll want to keep. If that resonates with you, please get in touch with the form below!

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10 Yummy & Lean Dinners

Hey! We have a process over here at Ideal Balance for slowly dialing in your nutrition according to your goals and your progress. So, while our clients may not START here, they will eventually work there way up to this idea: Dinner is fuel.

Yes, by the time dinner rolls around, they’ve had so many delicious, healthy meals that they’re kind of just eating dinner to stave off middle-of-the-night hunger. They know they’ve had a full, productive day and that they don’t need an explosion of calories for the evening. No, the evening is the time to rest & recover so they don’t need to take in a lot of fuel. They also know what they eat for dinner will determine how well they sleep and how well they fell in the morning. So, unless it’s a plan for joy eating, they’re probably going to stick with a lean protein and veggie for dinner.

It’s with that in mind that we present you with 10 dinners that would be Ideal Balance approved! These are dinners that you can look forward to but that will keep you on the progress train toward your goals!

  1. Turkey Meatballs + Zoodles
  2. Unstuffed Egg Rolls
  3. Beef & Broccoli
  4. Chicken Fried Cauliflower rice
  5. Chicken Rainbow Sheet Pan (minus potatoes)
  6. Salmon w/ Feta + Pine Nuts
  7. Turkey Lettuce Wraps
  8. Stir Fry
  9. Steak + Green Beans (choose a lean cut)
  10. Salad
  11. Chicken Veggie Soup
  12. Whole 30 Chili

PS: If any of this resonated with you, we’d love to work with you 1-on-1. We teach our clients how to build a body they love and change habits slowly to match their goals. In a world with fake quick fixes, we help them adapt a lifestyle that they’ll want to keep. If that resonates with you, please get in touch with the form below!

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Health

The 4 Types of Eating (which to do & which to avoid)

Today we’re going to talk about the four types of eating that we do. We got this concept from Brooke Castillo @ The Life Coach School if you ever want to check her out. There are two types of eating we want to do & focus on and there are two types of eating that we want to break habits from as much as possible!

Fuel Eating

This is how we should be eating most of the time! Eating to fuel your body because it needs energy to do all the things is great. This means we’re putting good, whole, healthy and delicious foods in it. This will look a little bit different for everyone because you will know what types of foods really fuel you best.

Fog Eating

This is the eating we do and we don’t realize it. It’s the bag of chips while eating TV when we were just going to have a couple. It’s the grazing by the snack table while talking to some friends. Fog eating is just any time we are eating and it’s not a deliberate, conscious decision. Let’s not do this.

Fog eating is just any time we are eating and it’s not a deliberate, conscious decision. Let’s not do this.

Storm Eating

Storm eating is any time we’re eating as an emotional response to something. That might be stress, disappointment, sadness, heartbreak, anger, or what have you. If you eat in response to something happening or a way you’re feeling, that’s storm eating. What we want to do is retrain our brain and our habits to deal wit the emotion in a way that will actually help (bath, walk, journal, talking with someone, taking a nap). We want to NOT do this guys.

Joy Eating

If you plan to eat something for fun, enjoyment or even in celebration, this is joy eating. So, if you’re planning to go get ice cream with the kids on the last day of school to celebrate-that’s joy eating. Fun date night at a new restaurant-joy eating. Weddings and birthdays are also joy eating. The key with joy eating is that you planned it and it’s something you’re looking forward to0-it’s not because you want to “cheat” or you’re being emotional. Food is meant to be enjoyed, so this type of eating is totally okay as long as it’s in your plans for the right reasons. Of course, the amount of joy eating you do will directly reflect in the results you get for weight loss. So, if you want to get results faster, be a little more stingy about how often you do joy eating. Consider once a week or a few times a month.

Food is meant to be enjoyed, so this type of eating is totally okay as long as it’s in your plans for the right reasons.


If you’re interested in working with us to get healthy, get organized or get out of debt, fill out the contact form here and we’ll be in touch.


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Health

Calibrating your hunger scale

Eating when you’re hungry seems pretty obvious. But…..think about the last time you ate. Did you eat because you were hungry? Did it something like this:

  • go hunger > decide to eat > food

Or, are you like most Americans, and you ate because there was food nearby or because it was time to eat? That goes something like this:

  • food > decide to eat
  • clock struck noon > decide to eat

Yes, most of us are totally out of whack when it comes to even feeling hungry. Because of the food we eat we don’t often feel hungry because of the effects flour and sugar have on our hormones and digestive system.

There’s SO MUCH CHEWING involved with the veggies that it gives your brain time to send the signal that you’re full.

What we like to teach is how to recalibrate your hunger scale. We want you to get in touch with yourself and learn to honor you body’s request for fuel (hunger). We also want you to start noticing when you’re eating for other reasons.

So, if we can focus on paying attention to our bodies, eating when we’re hungry we’ll have won half the battle. Of course, the other half is to stop eating when we’re comfortably full. So, don’t keep eating if you’re no longer hungry. (PS: One trick for this is to load half of your plate with vegetables and eat those first. There’s SO MUCH CHEWING involved with the veggies that it gives your brain time to send the signal that you’re full.) This is another way to be in touch with our bodies!

  1. Starving, Weak, Dizzy.
  2. Very Hungry, Irritable, Low Energy, Stomach Grumbling.
  3. Pretty Hungry, Stomach beginning to Growl.
  4. Beginning to feel hungry.
  5. Satisfied, Neither Hungry Nor Full.
  6. Slightly Full, Pleasantly Full.
  7. Slightly Uncomfortable.
  8. Feeling Stuffed.
  9. Very Uncomfortable, Stomach is Aching.
  10. Very Full And Feeling Sick.

So, spend time this week thinking about calibrating your hunger scale. The hunger scale is the just the range of hunger and non-hunger you have as a human. When you’re at a 1, you’re absolutely starving and even feeling weak and dizzy. When you’re at a 10 you’re very uncomfortable and may even feel sick (think Thanksgiving!) So, as you go through your week, notice when you’re hungry and when you’re full. Try to stay away from getting to 1-2 or 7-10. Stay in that 4-6 range. It will take practice. Feeling a bit hungry should be a proud moment because that means your body has used the fuel you put into it! You don’t want to overdue that, but it is good to notice these things.

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