Tag Archives: health

Time to FEEL Amazing!!!

Disclaimer: This blog is NOT trying to sell you on Apple Cider Vinegar, and is not a gimmick strategy to lose weight, or make you an astronaut, or any kind of super hero.

It IS a method to learn how to CRAVE healthier foods again, which in turn might help you get healthier, exercise more, and then just maybe become a super hero! So relax, read it, and give it a shot, or leave it and just say pooh!

Craving Healthy Foods

Why is it that with all of the current information on healthy eating, we are getting heavier, and weaker? We still seem to eat to much and move to little, why? Most Americans still make poor food choices, continually eat fast foods, and eat out at restaurants way to often. We have literally created our cravings for these poor choice foods. The good news, we can create cravings for healthy, nutritious, and delicious foods as well.

The ultimate answer to “why” is these foods taste good! Or, have trained ourselves to believe they taste good, and continually crave what “tastes good?”

We have become obsessed with the flavors of salt, sugar, fat, MSG, HFCS, simple refined carbohydrates, and more. Obviously this affects our appearance, day to day health and fitness, long-term health, and most importantly our feelings of well being.

Breaking free from the habit of poor eating, and learning to crave healthy, nutritious, and delicious foods does have it’s overwhelming positives such as;

-Creating leaner, stronger muscles over a lifetime

-Increased longevity

-Actually looking healthier and more attractive naturally

-Drastic improvements in the way your skin looks and feels

-Dramatically fewer sick days

-Minimal digestive problems

-Greater potential for strength gains through lifting weights (feeling better)

-Increased vitality

-Seems like a great trade off right? The bottom line really is that clean, healthy and natural foods can actually taste just as good as the processed, and fast foods.

Now, how to make clean and healthy food taste good!

The secret to making clean and healthy food taste good is to recognize that your taste buds adapt over time to what they are given. Just like muscles do to the demands you place on them.

Your taste buds will gradually adjust depending on what you eat. Healthy food tastes ‘plain’ ‘bitter’ or ‘boring’ to most people because they are accustomed to eating “the other stuff” 24/7.

Once you begin to eat healthy and natural food consistently, you will quickly realize that most restaurant food today is over-salted, over-sauced and over-seasoned, and over-priced. Processed foods are even worse, and fast food and junk food (literal garbage) is so extreme in terms of taste that it’s like bludgeoning your taste buds to death.

Once we eat mostly healthy and clean food, something like a plain sweet potato tastes delicious! When we eat natural and healthy foods for a while, the same thing will happen to all of us.

On the other hand, I know people who eat only restaurant food or take-away, candy, ice cream, and sweetened drinks. Their taste buds have adapted and now they can’t eat anything else.

I have watched people try a green juice made of carrot, apple and beetroot, “a very sweet combination.” But they still found it disgusting, because even the sweetest natural flavors pale in comparison to the taste of high fructose corn syrup. This is just a sad truth.

We have collectively gotten ourselves stuck in an unfortunate eating trap. Our taste buds are so far gone that the only way for them to get any kind of pleasure from food is to eat something that is terrible for us. H.E.L.P.

Resetting our taste buds

You can get to the point where you enjoy natural, healthy food as much as you currently enjoy eating “that stuff,” the key is to do it gradually.

If you try to overhaul your entire diet all at once, it will be way too hard. Rather, if you’re accustomed to eating a lot of junk then slowly cut down on it. If you hardly eat any, then it will be easier for you to get to the point where you eat none at all.

Over time your taste buds will re-sensitize to natural, healthy food. Within a few months you can easily get to the point where plain foods taste good and a little bit of seasoning makes a world of difference.

This is a healthy process and can be extremely tasty too!

This is a good place to be. Because we’re no longer attached to getting pleasure from taste, our food choices can be based on things we value more like health, fitness goals, energy levels, mental performance, vitality and so on.

Can we actually detach from the need to get pleasure from taste altogether?

To take this one step further, it is possible to almost completely detach ourselves from the need to get pleasure from taste at all? That doesn’t mean we don’t enjoy the flavors of foods, it is just not our main driver for eating.

The way to do this is the same as the above, gradually increase the amount of healthy food, and drink in our diet until it’s the majority of what we’re eating. The 80|20 Rule

It actually does help to consciously remember that food is just one avenue for pleasure in our life, one that most people get far too attached to and that is probably a lot less necessary than we think.

Tasting food is great, but ultimately it’s nothing more than a few minutes of pleasant mouth-sensation. People who value this momentary pleasure over properly functioning physiology, longevity, clear thinking, high energy levels and the like have their priorities backwards. They become susceptible to eating for comfort, not for fuel. This is one of the leading contributors to overeating and obesity.

Experiment with fasting and you’ll realize that hunger is just a feeling that comes and goes, and it’s one that doesn’t have to determine how or what you eat. We’re not going to die if we don’t eat for 16, 18 or even 24 hours, in fact you’ll probably feel pretty good. Your relationship to hunger is adaptable in the same way as your taste buds are.

Visualize to yourself and internalize “those foods” are literally like garbage for your body, you are worth more than eating garbage. They are not things that should be put in a human body. Picture the process and ingredients that go into a fast food burger or a potato chip while you’re eating it, and think about how those things will interact with the organic system inside your body. It won’t taste half as good, trust me on that!

Now this doesn’t mean that you should never get pleasure from tasting great food. All it means is that you don’t need to get pleasure from taste alone, you can develop the ability to decide when you want to and when you don’t. You are no longer a slave to foods, and there flavors, you are now a mindful eater. Plus you will FEEL AWESOME!!!

Ultimately you can take complete control over how you feel and act towards food and taste; first reset your taste buds and then detach from taste altogether, and you will have the freedom to eat whatever you want, anytime you want, without sacrifice or suffering at all.

Taste Bud Re-Set:

Do this for 3 days.

Craving Healthy Food Strategy

*Re-Set Drink (before breakfast)

NO coffee (if this creates a total freak out, just plain please and 2 cups MAX)

Light Breakfast:

Steel Cut Oatmeal, 1 citrus fruit, banana (or berries)

Water (12-16OZ)

Light Lunch:

Re-Set Drink

Salad with fresh vegetables, and 1 protein (chicken or egg), 1 fruit (grapes, berries)

Water (12-16OZ)

Light Dinner:

Re-Set Drink

Piece of fish (ideally) or chicken, bright fresh or frozen vegetables

Water (12-16OZ)

Please stand firm and do this for 3 day. You can manipulate the proteins around for your 3 days. Do not season the foods during these 3 days.

_________________________________________________________________

*Re-Set Drink Recipe:

1.) 12+ OZ of water, add

2.) 4 tablespoons of Bragg’s Apple Cider Vinegar “the Mother”

3.) 4 Tablespoons fresh squeezed lemon juice

4.) 1 Teaspoon cinnamon

5.) 1/2 Teaspoon ginger

6.) Pinch of Cayenne Pepper

7.) Tablespoon of raw local honey, or raw stevia (1 packet or 1/4 teaspoon).

Stir, heat up to the temp of a herbal tea

Drink this 3 times per day before meals

It actually tastes like an Herbal Tea to me

Track how you feel.

Enjoy

My Blessings Are Many

My blessings are many and picking 5 is beyond difficult for me. Today is a good day for me to think about my blessings and all the things I should be grateful for. It has been a shit show of a few days for me and have been feeling sorry for myself and rather self absorbed in my misery. The topic of picking 5 blessings in my life couldn’t have come at a more appropriate time.

  1. My Faith-My faith is a blessing and a gift. I think it’s so important for everyone to have something to believe in, a higher power if you will. Something bigger than yourself.
  2. My husband-Quite frankly, he is the best thing that has ever happened to me. He couldn’t of come into my life at any more of a perfect time than he did. I was a year out from my divorce, broke, depressed, didn’t trust a soul, hopeless….he showed me and reminded me that I was worthy of being loved, and everything he has ever promised me he has done and more. Seriously-there are men out there that say what they mean and mean what they say. They will come through and be the man that you need them to be.
  3. My children-I have these beautiful perfect children that are the greatest things I have or will ever accomplish. There is nothing that will compare to anything else I will ever do in my life than my children.
  4. A Home-Not a house but a home. A place where the us and the kids love and want to be. The love, the laughing, and everything in between.
  5. Health-I am a 42 year old female who is slightly over-weight and likes to have a drink here and there. My health is good. My children and my husband are healthy.

Writing these 5 things today for you and for myself has already improved my mood tremendously. These are the things I need to dwell on every day! And not the things that are bothering me.

 

Love to All-Kim

Stop Counting Calories…

Stop Counting Calories…PLEASE!

Math?

To plan dinner?

Can’t there be a better way?

 

Yep… Just take a look at your hand. Use your fist, palm, cupped hand, and thumb to practice calorie control, while avoiding the hassle of counting calories.

 

If you’ve heard it once, you’ve heard it a thousand times:  The best, maybe even the only, way to lose weight is to count calories.

 

After all, it’s a pretty simple equation: Calories in vs. calories out. Eat more calories than you burn, and you gain weight. Eat fewer calories than you burn and you lose weight.

 

Except counting calories isn’t that simple.

The problems with counting calories

 

First of all, on the “calories in” side, you do need to figure out how many calories are in the foods you want to eat.  And that takes handbooks, websites, databases and math. Just to plan your lunch, algebra  Ugh…

Next, you have to assume that the handbooks, websites, and databases’ calorie estimates are correct.  They’re often not.  In fact, research has shown they can be off by about 25% because of incorrect labeling, laboratory measurement error, and food quality.

 

Then, of course, there’s the “calories out” side.  Estimating your calorie expenditure each day comes with another 25% measurement error because of the equipment you’re using, laboratory measurement errors, and individual differences.

A possible 25% error on the “calories in” side, and another 25% error on the “calories out” side.

Is it even worth___:

  • pulling out measuring cups to a chorus of boos from family members;
  • dusting off the food scale while trying to ignore the taunts of friends;
  • wheeling in the abacus from the den to keep up the calorie tally;
  • subscribing to apps and web services to track these less-than-accurate numbers?

 

Sure, we should have an idea of how much food we’re eating each day, so we can adjust based on our goals. But counting calories itself is a drag!  No wonder so many people give up and go back to eating the way they were before.

The calorie counting antidote

Here’s the good news: counting calories is rarely necessary.

No more carrying around weigh-scales and measuring cups.  No calculators, algebra, or smart phones.

*All you need is the ability to count to two. And your own hand(s).

Here how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

 

To determine your protein intake:

For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm sized serving.

*For men let’s recommend two palm-sized portions with each meal.

*For women let’s recommend one palm-sized portion with each meal.

Note: a palm-sized portion is the same thickness and diameter as your palm.

 

To determine your vegetable intake:

For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.

Men let’s recommend 2 fist-sized portions of vegetables with each meal.

Women let’s recommend 1 fist-sized portion of vegetables with each meal.

Again, a fist-sized portion is the same thickness and diameter as your fist.

 

To determine your carbohydrate intake:

For carbohydrate-dense foods, grains, starches, or fruits, use a cupped hand to determine your serving size.

Men let’s recommend 2 cupped-hand sized portions of carbohydrates with most meals.

Women let’s recommend 1 cupped-hand sized portion of carbohydrates with most meals.

 

 

 

To determine your fat intake:

For fat-dense foods, such as; oils, butters, nut butters, nuts/seeds, use your entire thumb to determine your serving size.

Men let’s recommend 2 thumb-sized portions of fats with most meals.

Women let’s recommend 1 thumb-sized portion of fats with most meals.

 

A note on body size:

Of course, if you’re a bigger person, you probably have a bigger hand. And if you’re a smaller person… you get the idea.  Your own hand is a personalized (and portable) measuring device for your food intake. Now once you get the hang of this you won’t look so weird at your favorite restaurant using hand type signals, just kidding!

 

It’s true, some people do have larger or smaller hands for their body size.  Still, our hand size correlates pretty closely with general body size, including muscle, bone, the whole 9 yards.

Meal planning flexibility

 

Based on the guidelines above, which assume you’ll be eating about 3 – 4 times a day, you now have a simple and flexible guide for meal planning.

 

For men:

  • 2 palms of protein dense foods with each meal;
  • 2 fists of vegetables with each meal;
  • 2 cupped hands of carb dense foods with most meals;
  • 2 entire thumbs of fat dense foods with most meals.

 

For women:

  • 1 palm of protein dense foods with each meal;
  • 1 fist of vegetables with each meal;
  • 1 cupped hand of carb dense foods with most meals;
  • 1 entire thumb of fat dense foods with most meals.

 

Of course, just like any other form of nutrition planning, including calorie counting, this serves as a starting point.

 

You can’t know exactly how your body will respond in advance.  So stay flexible and adjust your portions based on your hunger, fullness, and other important goals.

 

For example: if you’re trying to gain weight, and you’re having trouble gaining, you might add another cupped palm of carbohydrates or another thumb of fats.

 

If you’re trying to lose weight but seem to have stalled out, you might eliminate a cupped palm of carbohydrates or a thumb of fats at particular meals.

 

Remember: This is JUST a starting point. Adjust your portions at any time using outcome-based decision making, ask yourself;  “How’s that working for me?”

 

Carter

Dreaming One Size Too BIG!

Dreaming big, I know, you’ve heard this before, so why does it seem nothing seems to change! We dream big, but do we believe BIG? Most people have no problem dreaming big dreams, their problem is getting into action to make those dreams a reality. BIG dreams mandate bigger action, there is just no way around this fact. To take action on the “one size bigger” dream, we must believe we can accomplish this, hard work, yes, crazy effort, yes, plan B, never, we must absolutely believe we can own the dream, so we must dream one size to big.

Let’s relate this to your health and fitness lifestyle. What is a “one size to big dream?” Getting rid of your insulin resistance, and creating a healthy blood sugar level? Losing 25, NO, 75 pounds! Create a healthy and massively fit lifestyle! Why talk yourself down, why let anyone hold you down, it’s your dream, don’t let someone else create your nightmare. You are worthy of big, bigger, and one size to big dreams!

I am talking to someone today that wants to enter, and win a physique fitness contest. They are in their forties/fifties and ready to go one size to big! Would you say to them, “oh I wouldn’t ever want to do that.” First it wouldn’t matter what you or I think, it’s their dream! We need to get the “dream stealers” out of our life, and business. Bye-Bye>>>>>>

You can dream any dream your heart desires, but you MUST believe you can do it. It doesn’t matter if you have never done it, that is never an indicator of what you can do, you must believe in the DREAMING. Look at what you can do, what you’re willing to do, what you’re willing to sacrifice, and suffer through. Yes suffering is legit, sacrifice is real, this is a NOT game, this is the real deal, you are the real deal, and that one size to big dreaming is too!

If you’ve done something before that is awesome, it is no longer a challenge, or a dream, it is a reality. I believe we are all created to reach beyond our grasp, to push, to yearn, to seek, and to drive ourselves beyond our current limits. Growth comes from adaption to stress and resistance, and we must seeking that “next level.”

Creating a lifetime of health and fitness isn’t about statistics, it is about a process, a system actually, of developing empowering beliefs, emotional stability, and physical strength. There are countless statistics on the ravages of obesity on one’s health, and emotional life. All the stats prove is what an overweight person already knows, it “sucks” being overweight. Your health is compromised daily, and many are emotionally exhausted from the reality of living in a “smaller” world as a larger person. You are treated with disdain more often than not, and people tend to see you from “where you are,” not for “WHO you are!”

The reason I created, Unleash the Champion | Online Coaching, is to help you, change you. Not for anyone else, but for you, to develop the empowering belief in your worth, your value to this world, and that through a healthy and fit lifestyle you can fulfill your ultimate purpose and destiny.

Unleash the Champion | Online Coaching program is not magic. There are no secret exercises, or a newly discovered diet that kept the ancients lean and mean, and no hypnotic way to change the way you think. It is brutally hard word.

Simply put I focus on three major areas of your life;
1.) Changing what you think about yourself, which is ultimately influenced by what you believe.

2.) Learning how to control your emotions, rather than allowing your emotions to control you.

3.) Creating healthy habits for a lifetime; daily activity and exercise, a nutritious diet, and excellent sleep.

It’s not for everyone, it’s only for the dreamers who dream one size to big.

Maybe that is you?

#TRAINHard

Next week we will talk about the power of creating simple nutrition, and fitness habits.

Carter

Forgiveness and The True Concept

It occurred to me today  that many people in the world have a hard time with the true concept of forgiveness.  Not only do individual people have problems with forgiveness, countries have issues with it as do political parties.  Many of us feel that our anger, animosity, hatred and bad feelings are JUSTIFIED and God help anyone who tries to tell us otherwise.  Given an opportunity most people will tell you about who did them wrong in life and if you watch closely you will see in the telling of that incident the true story of their lives…

Usually in the re-telling of the bad divorce, the lost election, the abusive childhood, the business deal gone bad, the unexpected death or the ultimate betrayal, a wise person is able to see the sadness and disappointment that reside just beneath the anger.  Anger, sadness, hurt and disappointment held onto over time become vehicles for that which is against life.  The darkness in the world feeds off of these type of emotions and truly that is the only thing that gives life to the darkness.  If people could come to understand that holding onto past hurts is actually stealing their health and vitality perhaps they would learn to LET GO.

That is my working definition of forgiveness, letting go.  My coaching on forgiveness does not involve over-looking or forgetting what has happened—it involves letting it go, so that the incident no longer has any reactive power over you.  When you can maintain your inner equilibrium no matter what befalls you, you will have achieved a level of mastery unknown to most.  You cannot control the behaviors and actions of others; however you can control your reaction to them.  You can decide to be hurt or offended or you can decide not to be—the choice is always yours.  People are doing the best they can for who they are in the moment and mostly they are not even conscious of how their actions affect others—people are pretty self-absorbed.

I suspect that the average person fails to understand the cost of holding onto anger and animosity.  The cost is not just an individual one—not only does holding onto yucky stuff kill your health and vitality it also doesn’t help the collective consciousness of the world.  Don’t be foolish enough to think that the fight you are having with your brother has no effect on what is happening in Iraq or in Israel…energy is collective.  Your hatred of your business partner or the guy who cut you off on the highway or the opposing political party goes forth into the ethers as energy…in this case BAD ENERGY.  Your nasty attitude is not only effecting you, it is effecting all of us….so QUIT IT!

I’m not suggesting that we all run around wearing orange robes giving out flowers—I am, however, suggesting that we all (myself included) begin to take a deeper look at what anger and animosity we might be holding onto and how that is affecting our quality of life.  It is easy to see what righteous anger and hatred is costing other countries (as people are literally dying to be right)—is it as easy to see what it is costing us as individuals?

Being angry takes up a lot of time and energy, it also affects your health and state of mind…

So next time you are feeling really hot under the collar and your blood pressure is rising—ask yourself –is it really worth it?