Friday, April 30, 2010

Challenge day 12 There is always hope. You can change. 4/30/10

I was looking for something in my closet today and found an old journal from 1992. I opened it up to a page where I was writing about how fed up I was with being miserable and depressed and worried that I would never gain control over my bingeing and purging cycles. It felt like lifetimes ago yet in a weird way just like yesterday. It felt like an impossible dream to be living one day without that feeling of being totally out of control, afraid and ashamed. Today I took a moment to celebrate that I am free now. I also spoke to two people today who continue to struggle and continue to feel as if there is simply no hope of getting to the other side. I know that pain so well that when I see others going through the same thing I remember how dark that place feels. There is always hope, you can always change. It takes a knowing that it is possible. If one person can do it, it is possible. One of the reasons I wrote the seven secret principles to thinner peace was to give hope to anyone who has this feeling of living out of control, a practice to help change, believe and succeed. These changes don't happen simply by going on a diet but by committing to making life long changes. Taking on practices like the 30 day challenge also provides you with a way to build that muscle of making conscious choices. I think that when we shift from the "dieting" mentality and look at making long term positive food choices we can create that bridge that will be the access to freedom and peace of mind. I also think that when we eliminate junk food, processed food and large of amounts of sugar in our diet we no longer have to fight the cravings because the cravings disappear and when you are a person who is addicted to using food, this is critical. Just like the worst place for an alcoholic to hang out is in a bar for those who struggle to gain control over their eating habits the worst thing is to keep eating foods that trigger those feelings of shame, guilt or regret and propel them into uncontrolled eating or binges. The intenSati method is the practice of living mindfully and waking up to the power within you to change, to make long lasting change. It is possible, there is hope and I believe anyone can get to the other side with love, commitment and a practice, like intenSati that is a technique for transforming from the inside out. So whether you are someone who simply wants to lose a few pounds, struggling with an eating disorder or wants to make healthier choices, remember it is a practice and just like anything the more you practice it the easier it becomes. Keep your eye on the vision of who you choose to be and never, ever ever give up. If you do struggle with an eating disorder I suggest you reach out for help. There are support groups like overeater anonymous, grey sheet which is also a 12 step program or reach out to a therapist that specializes in eating disorders. helped me Dr. Judith Brisman was who I reached out to in 1993 who helped me recover from my darkest time. I also talk about her in my book. She is the founder of the eating disorder resource center. Eating Disorder Resource Center 330 W. 58th St. Suite 206 New York, NY 10019 Tel: 212-582-2217 Today celebrate what breakthroughs you have had and remember you can change, it is possible you can live a life you love in a body you love. Just make one small positive change a day and keep your eye on what you want instead of where you are. Love, Patricia Join me May 7th at the TSalon for more on this topic. 6:30-8:30 in NYC chelsea market. to rsvp

Thursday, April 29, 2010

Challenge day 11! Can vinegar boost your metabolism?

I have heard from many of you that you are feeling great! What a gift you are giving yourself by taking on this challenge. Whether you have participated 100% or you are simply taking a few of the suggestions and applying them to your life, you are winning. Any small change in a positive direction soon leads you to an entirely new destination. Can Vinegar help boost your metabolism? Researchers report that consume about 3 teaspoons of vinegar a day can help you reduce the accumulation of body fat and reduce body weight. I recently have started using apple cider vinegar, olive oil and a tablespoon of hummus as my salad dressing and I love it. I began using it when I ran out of balsamic vinegar and was so pleasantly surprised. Then I did some research on it and found that there were many claims that apple cider vinegar is great for your health as well as helps with weight loss. Some theories suggest that it helps to speed up the metabolism, while others suggest that it burns calories. A suggested remedy for weight loss using apple cider vinegar is to mix 2 teaspoons of apple cider vinegar in a glass of water and drink it before every meal or sip it throughout the day. I actually tried the suggestion of mixing the vinegar with water first thing in the morning but It was too intense for me, I simply couldn't stomach it. I am not sure what the truth is about apple cider vinegar and which health claims are true but you can be sure it is a much better choice for dressing your salads and vegetables than any pre-made, store bought dressing. I use it generously and I really love it. Give it a try! Welcome to day 11! Love, Patricia Join me on May 7th at the TSalon for a great evening of inspiring conversation and a light dinner. It is from 6:30-8:30pm and the cost is $35.00. Sign up early at for a discount. I hope to see you there!

Wednesday, April 28, 2010

Challenge day 10 Success is going from failure to failure without loss of enthusiasm

Today I really did not do well in planning my day with food. If you don't know, I am pregnant and more than ever is it important for me to be eating regularly and having balanced meals. I have been really feeling great. Today I had a busy day. Out all day which is unusual for me. Usually I get home in the middle of the day to make my lunch and do some work before I go out again to the gym.
I made a few 'mistakes" today. I had a good breakfast, a whole grain english muffin one egg and one egg white. I went to the gym and after class had a small bag of nuts that I brought from home. It was supposed to be my afternoon snack but I had to rush to a meeting and didn't have time to get a full lunch and I was hungry so I ate the nuts. Then an hour and 1/2 later I had a break and grabbed a vegetarian sandwich. Not the best choice but whole grain bread, avocado, sprouts, tomato. Then I had a busy afternoon and by 7pm when I was done I was so hungry I didn't care what I was going to eat but eating was important.
I had two choices right in front of me. A soup place and an italian pizza place. Yes I went for the pizza. Two slices! And then....yes I even had some cookies after that!
Ah I learned a very good lesson today. The timing of my meals is essential. I would have been better of today having another snack in my bag, a piece of fruit, a hard boiled egg, anything so that I could have eaten it in that before I get so hungry I went for the pizza. I can't even remember the last time I ate pizza! But nevertheless I enjoyed it and am free to make a better plan for tomorrow.

How did your day go today? Did you plan it well? What worked? What didn't work? What can you focus on improving tomorrow?
Success is going from failure to failure without loss of enthusiasm. Someone famous said that, I think it was Churchill. I am enthusiastic and willing to apply what I learned today to my busy day tomorrow.

Have you been eating any seeds lately?
Seed help reduce the risk of diabetes, as they are a source of resistant starch just like beans. Resistant starch helps reduce blood sugar and dampen insulin spikes after eating. Flaxseed in particular, is a great source of the vegetable -based omega-3, alpha-linolenic acid which also prevents inflammation. Pumpkin seeds are a good source of omega-3's as well as zinc. Make sure you crush or grind the flaxseeds before you eat them.

Sprinkle them on yogurt, fruit, salads or smoothies.

Have a great day! Keep posting your comments, questions and breakthroughs on the wall. It helps everyone stay motivated!

PS. I hope you can join me on May 7th at the TSalon for a conversation on honoring yourself. Go to for more info and to rsvp! 6:30pm

Congratulations Day 9. Keeping track and keeping things moving.

Please Join me for my lecture "Honoring yourself" May 7th in NYC at the TSalon, Chelsea Market 75 9th ave. Go to to rsvp. I would love to see you there! I will also have my books for sale. The power of keeping track. If you really pay attention to what works for you and keep track of it, it will help you inspired and help to implement those things long term. Journaling at the end of your day is a great way to look back and see what worked and what didn't work. Ask yourself: What worked for me today? What can I improve tomorrow? Did I eat enough or too much? What can I learn that I can carry with me the rest of my life? What am I proud of myself for? These are just a few questions to get you started. Use this journal to keep you inspired and creating a way of life that supports you in living a life you really love in a body you really love! It is also important to make you are getting rid of toxins especially notice if you are constipated. If you aren't going to the bathroom one a day try some of these options recommended by Dr. Mark Hyman two tablespoons of ground flaxseeds a day sprinkled on salads, fruit or vegetables Take two to four 100-150mg capsules of magnesium citrate twice a day. Reduce the dose or stop completely if your bowels become too loose. Many people are magnesium deficient. Take 1000-2000 mg of buffered ascorbic acid (vitamin c) powder or capsules once or twice a day. This helps detoxification and inflammation. I also suggest psyllium husk powder. If you take the recommended dose this also helps. These products can be used safely and long term. I have been hearing from many of you. Congratulations for hanging in there! Please continue to post your breakthroughs and questions on the wall to inspire and support your fellow challengers. Enjoy! Patricia

Monday, April 26, 2010

Are you having sugar cravings? Challenge day 8 Wow! One week down

How did you do over the weekend? No matter what, whether you had a little too much food or drink you get to start all over again today! No regrets just get right back in the game asap! Some of you have been wondering about sugar, you are craving something. Just remember you are changing the way your body is working and metabolizing and it will want what you used to give it even if it is not the best choice. Just hang in there and after 30 days it will pass and you will not have cravings anymore. That is heavenly! It is not that you will have to grit your teeth and hold yourself back from it forever, it will really pass and you will have reached a whole other place! That is the goal. Imagine the day, not even a desire for sugary foods! Ah Heaven! But in the meantime, when those cravings do hit and hit strong here are some tips to get through it. 1. licorice tea, very sweet! 2. drink lots of water 3. brush your teeth 4. give up the "but I really want it!" conversation in your head 5. Repeat, "this too shall pass, I am not giving in!" Looking for an interesting switch for dinner? Tonight I made an omelette that was very satisfying and tasty. I steamed some fresh organic broccoli until lightly cooked Added some fresh organic tomato with oregano and a little olive oil. Two whole eggs and 3 egg whites. Served 2 It is a great meal because you get very full with the vegetables and egg is a great protein to have but to reduce the calories just use one egg per serving and add egg whites. A complete meal!

Challenge day 6. A great smoothie recipe to start your day

This shake is soy free and you do not need to add any protein powder.
1/2 cup of plain, unsweetened, gluten free almond or hazelnut milk
1-2tbsp. of nut butter
1tbsp. organic flax seed oil
2tbsp. ground flaxseeds
1/2 cup of fresh or frozen, non citrus organic fruit such as cherries, blueberries, raspberries, strawberries, peaches, pears or bananas.
2-4 ounces of filtered water to desired consistency

This is a great shake to start your day. it provides essential protein for detoxification, omega 3 fatty acids from flax oil, fiber for healthy digestion, increased elimination from flaxseeds, and anti-oxidants and phytonutrients from the berries and fruit.

It will sustain you, even out your blood sugar are control your appetite throughout the day.
The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days.

The recipe is from the ultaSimple diet:


Sunday, April 25, 2010

Boost your metabolism! Not all fats are created equal. Day 7

Friday, May 7th 
How Deeply Do You Honor Yourself?
Specifically chosen for the 3rd stop, the T Salon will host Patricia on her book tour. Complimenting the T Salon’s “Always Evolving” mission statement, this lecture will leave you feeling ready to change your point of view and start honoring your mind, body and spirit!

T Salon, Chelsea Market
75 9th Avenue ~ 495 W 15th Street, NYC
Cost: $35 (Includes lecture and light refreshments)
Limited space available. Advanced registration required.
Please purchase tickets at OUR STORE.

Fat is essential but eliminate "bad" fats! Here is where to start!
If you do nothing else but eliminate this one fat from you diet you will be making great progress. Trans or Hydrogenated Fats. This is from the book "The Ultrasimple diet by Mark Hyman" Great book. You should eliminate trans or hydrogenated fats. These man-made fats are completely foreign to our biology. They are very toxic and inflammatory. Trans fats, putting it mildly, are not good for you or your metabolism. They block fat burning, cause diabetes, promote weight gain, create inflammation, raise cholesterol, and are even associated with cancer and dementia. Eliminating all trans fats will, with on quick change, leave your diet free from almost all processed and junk food. Trans fat are used to keep foods fresh on the shelf for a long time, because they don't break down. So keep an eye on any foods that. come in a package or are processed in any way. And keep in mind that even "trans fat free" foods cn ahave up to 0.5 grams per serving, so if you eat 4 servings from a package of cookies or crackers with trans fats you will still be getting 2 grams of trans fats. NOT GOOD. Beware! Look for the word "hydrogenated" on the ingredient list and don't buy it. Good fats extra virgin olive oil Avocado coconut oil cold pressed nut or seed oil Hemp seed oil Fish oil I love to add coconut oil to my oatmeal in the morning along with raw cacao nibs and some stevia. YUM! Remind yourself every day it is about treating your body the best you can. Just keep it real! Real food. Mostly plants. Not too much. No trans fats! Spread the word and get your friends and family to join you. If you want to succeed help someone else succeed. What you give is what you get! Read all labels before you put ANYTHING in your mouth! Love, Patricia

Saturday, April 24, 2010

Challenge day 6! Be in it to win it! April 24, 2010

Join me for a lecture from my book The intenSati Method, 7 secret principles to thinner peace on May 7th at the TSalon. For more information go to and click on events! RSVP asap! Be in it to win it! A great reward for putting yourself through this 30 day challenge is you can really get to know a lot about yourself. If you want to upgrade your habits one way is to catch yourself when you come up with really good reasons or excuses. Remember this 30 day challenge is called a challenge and will most likely be in at least one area, challenging. You will benefit most if you can catch yourself justifying, giving up and coming up with very good reasons as to why you simply can't do it today. It doesn't mean you have to be perfect but use this month to catch when you give in and give up on yourself. Try to do it differently then you have ever done it before. Try not letting yourself off the hook so easily but instead rally for yourself. Most cravings pass in a few minutes. The hardest part of working out is just getting started. The food you eat only stays in your mouth for a few seconds and then you ask, was it worth it? Being self aware and making conscious choices about what you are thinking, eating and doing will be what will help you drop the old and empower the new habits, way of life. IF you want something to change in your life you have to change. You cannot become who you want to be by remaining who you are. Feed the new you not the old you. Summer is just around the corner, make this your best summer yet because you feel so good! Please continue to post your comments, breakthroughs and questions on the wall. It is really helpful and inspiring! Love Patricia

Friday, April 23, 2010

Congratulations on beginning day 5 Stay in the game it gets easier!

How are you doing? Please take a moment to post any comments, questions, breakthroughs or challenges. I would love to hear how you are doing. Your questions and comments help me guide you better. Have you been reading labels and being mindful about the sugar and refined carbohydrates in your diet? Here is a a quote from Dr. Mark Hyman. We all know they we would be better off eliminating or reducing them in our diet but knowing how and why can be helpful. "Eating sugar and refined, high glycemic-load carbohydrates (like bread, potatoes, and white rice, all of which raise your blood sugar quickly) fuels the hormones that keep your appetite out of control. Stopping this process for one week will change your outlook forever. By doing this you won't have to fight your urges and cravings for the rest of your life" High Fructose corn syrup. I may have said it already but it is important enough to repeat. Eliminate it completely from you and your family's diet. These super-sugars quickly enter the bloodstream and trigger hormonal and chemical changes that make you feel even hungrier. Consuming any type of sugar or anything that quickly turns to sugar in your blood also causes insulin surges that start a cascade telling your brain to eat more and your fat cells to STORE more FAT. READ LABELS. Many processed food have HFCS especially food that is often fed to kids. Start them young! It is very addicting. Alcohol Ever wonder why you are always asked to give your drink order first at a restaurant, and then you get a bread-basket? It's because if you eat some sugar (in the form of white bread) then drink a glass of wine you will likely order more and eat more. Taking a holiday from alcohol will help you tune in to your appetite adn prevent you from overeating. Here is a little math that might make you think twice about those 2 glasses of wine at night. If one glass of wine contains about 100 calories then 2 glasses a night amounts to an extra 1400 calories a week, or 72,800 calories a year. If you gain 1 pound by consuming an extra 3,500 calories, then 2 glasses of wine a night will add 20.8 pounds a year to your weight! Just eliminating sugar, refined carbs, and alcohol can have profound effects on your weight and the way you feel in a very short time, even if you do nothing else!! Hang in there! It gets easier and easier! Congratulations on day 4 get ready for day 5 Love Patricia If you love intenSati or want to know more about it please join "I love intenSati" fan page on Facebook for updates, invites, community photos and leader posts!

Thursday, April 22, 2010

Day 4 of the 30 day challenge. How to choose good quality protein

Lets talk about protein sources to choose when on your 30 day challenge.  Remember it is not only about calories we take in the the quality of the food we ingest that effects our health, weight and metabolism. One of the main goals of this challenge is to significantly reduce the amount of toxins in your body and get your  body running more efficiently.  That is why I stress choosing organic products.

When it comes to choosing where to get your protein from you want to take extra care to make sure your source of protein is considered.  Here are some suggestions  for choosing what protein is best.

Red meat, limit to once a week
Choose only organic, grass fed or range fed meat or chicken
Trim all visible fat
If you are eating chicken, remove the skin before cooking
Eggs are a great source of protein but choose organic, free range, Omega3  eggs
Nuts, eat them raw and unsalted
Beans including whole soy foods such as tofu, edamame, and tempeh
Fish (wild not farmed)
Hemp seeds

Although you will spend more for organic, grass fed, free range meat it is worth it.  It refers to the way of raising feed animals (chicken, pigs, and cattle) in which the animal is not confined to a feedlot, stockyard, coop or barn.  Animals raised in  confined conditions tend to have more diseases, are less healthy, and are fed an unnatural diet.  thus, they are full of poor-quality saturated fats. When they move more  and eat a healthier, more natural diet, they are leaner.  When you eat grass-fed beef, you are eating leaner meat that has fewer saturated fats.

If you normally eat a lot of chicken and meat try shifting to plant based protein more often. Keep red meat to no more than once a week and try to have as many meals as possible with non-animal based protein.   Try beans, nuts, soy, tempeh and hemp seeds as replacements for animal protein as often as possible.

Keep the animal protein the smallest part of your meal and instead load up on raw and cooked vegetables, greens, leafy lettuces and other powerfully rich and nutritious carbohydrates.

Remember, Eat food. Mostly plants. Not so much. Keep it organic, grass fed and hormone/ pesticide free.

Congratulations  you are now on day 4!

Join me on May 7th for the next stop on my book tour and lecture series. I will be at the TSalon, the first sustainable tea cafe, bar and market.

How Deeply Do You Honor Yourself?  Do you listen to yourself instead of being swayed by others' negativity or doubt?  Do you make time for you?  Do you honor your intentions by making yourself a priority?  Do your reactions to conflict or stress go against your goals?  Join me for the 3rd stop of my book tour, at the T Salon in Chelsea Market.  Complimenting the T Salon’s “Always Evolving” mission statement, learn how to change your point of view and start honoring your mind, body and spirit!

Friday, May 7th
T Salon, Chelsea Market
75 9th Avenue ~ 495 W 15th Street, NYC
Cost: $35 (Includes lecture and light refreshments)
Limited space available. Advanced registration required.
Sign up by Saturday, May 1st and receive a DOUBLE BONUS!
1) Raffle entry for a Sati Life Gift Bag
2) Coupon for a “buy one ticket, get one FREE” for a future Northeast Book Tour Lecture!

Wednesday, April 21, 2010

Boost your metabolism! Day 3. Is water really important?

If you get through 3 days you will start to feel a little better. If you have been craving sugar it should begin to feel better after three days under your belt. Hang in there. Question of the day: Does tea count as water? NO! Tea is actually a diuretic. So how do you get all that water in if you are not used to it? If you really haven't been drinking much water trying to fit in 64ounces a day can be quite a challenge. The good news is, if you haven't been drinking much water and you start fitting 8 glasses in, you will feel the benefit of it! A great book about the benefits of water : Here is some information from the book "Water, the ultimate cure" Don't wait until you are thirsty to drink Drink one glass of water every hour as a good rule of thumb Start your day with 1/2 to 1 quart of water to flush your digestive system Get in the habit of carrying a water bottle with you always. Drink the purest water available Proper hydration can reverse and improve a wide range of health problems such as: allergies asthma hypertension cholesterol premature aging Alzheimers back pain migraine headaches obesity depression Signs of dehydration fatigue Anxiety Irritability Depression Cravings cramps headache Heartburn joint and back pain Fibromyalgia constipation hypertension I believe good food, exercise and plenty of water can heal many ailments. Eat food, Not too much. Mostly plants. Lots of water! If you are someone who has not been drinking much water this simple shift can make a huge difference. Do your best to at least fit in 64 ounces regularly! ENJOY! Love, Patricia THere is still time to invite your friends to join you in this challenge. Spread the word. It is easier to maintain positive changes when those around you are living well as well! Join me on twitter and facebook or sign up for sati life newsletter at

Challenge day 2 Lunch options for you to choose from 4/21/2010

These are some options from the book Master your metabolism: choose one from each list Protein 5 ounces, the size of your palm chicken breast baked halibut seared tuna flank steak baked tilapia poached salmon Carbohydrates 1/2 cup brown rice 1/2cup quinoa 1/2 cup black beans 1 small sweet potato 1 large artichoke Unlimited tomato cucumbers leafy lettuce radishes sprouts cabbage celery broccoli cauliflower steamed or raw spinach grilled vegetables Fat olive oil 2 tablespoons apple cider vinegar (great choice for dressing vegetables) Eat only until satisfied NOT stuffed. You will be eating a snack in 4 hours so don't worry you won't go hungry! ENJOY! Patricia

Tuesday, April 20, 2010

Boost your metabolism! Day 2. The most popular question of the day!

How did you do today? Take some time to brag about any breakthrough you had today or any questions that may have come up for you today. Staying in communication is a great way to keep yourself committed. A couple of questions came up today. 1. Is maple syrup or honey ok? The challenge is to eliminate all sugar from your diet that includes honey, maple syrup, high fructose corn syrup, barley malt, beet sugar, brown rice syrup, glucose, sucrose, polydextrose, corn sweetner, fruit juice concentrate or cane juice organic or not. Sugar is sugar. Yes this is a challenge! What sugar does in your body quoted by Dr. Mark Hyman author or Ultrametabolism and The Ulta mind solution "Sugar uses up your body's store of vitamins and minerals High sugar consumption is tied to many mental disorders including depression, eating disorders, fatigue PMS and aggression." "HIgh levels of sugar in your system trigger insulin release. Maintaining low levels of insulin in your body allows your body to more easily tap into your stored fat for fuel. That is why we want to eliminate sugar, honey, maple syrup or any highly processed foods with high fructose corn syrup or sugar by any other name. Refined carbohydrates such as white bread, white rice, pasta or junk food will also increase blood sugar dramatically. The goal of this 30 day challenge is to get your body running more efficiently. That is why complex carbohydrates, whole grains and whole foods are the focus. It is also what will help you decrease your appetite". Master you Metabolism So bottom line, eliminate as much of the sugar from your diet as possible. Which leads to the second most popular question of the day...What about alcohol? I am sure if you really think about it you will know the answer. I suggest if you want to have drastic results eliminate it for 30 days. It also acts as a sugar in your body. If you are going to have it stick to one glass of wine no more than twice a week. Now for day 2! Calories do count but when stick to the mantra of Michael Pollan, "Eat food. Not too much. Mostly plants" you will not have to worry about calorie counting. But for some of us who may have been eating regularly large meals and eating until we are stuffed or eating when we are not really hungry we may need a little more guidance and an awareness of calories and portion for a while. Some GENERAL guidelines for calories and portion size As far as vegetables, non starchy, go for it, eat as much as you want, fill up on as much of these in their natural state as you want. Animal protein 3 ounces The size of a deck of cards Whole grains 1/2 cup about the size of a baseball 1 medium fruit a fist 1 cup of vegetables a fist 1 teaspoon of oil the tip of your finger Calories: An average sized woman to lose weight 1200-1400 A larger woman who wants to lose weight 1400-1600 A small to moderate man who wants to lose weight 1600-1900 Every body is different and really if you focus on simply reducing the calories you normally eat by 500 calories a day that will result in 3500 calories in a week. If you don't make any other changes then that you will lose 1lb. You need to reduce your caloric intake 3500 calories to lose 1lb. When you also eat real food instead of processed, food, refined carbohydrates and sugar it also helps your body to work more efficiently so it is not just about the calories but the kind of calories you are eating. Be committed! Be in it to win it! Do your best! Surrender to excellence. This is more than a diet, it is training yourself to live your best life NOW! Why wait! If not now, when? AFter 30 days you will have shifted into some powerful new habits. Embrace the challenge! love, Patricia

Monday, April 19, 2010

Ready, Set, go! Boost your metabolism in 30 days.

So here we go, let the 30 day challenge begin. 

The reason I call it a challenge is so that when you get to the rough spots and all the great excuses start flowing from you as to why today you simply can't, you will remember that it is exactly the times when you want to slip back to your old ways and you DON"T you have a breakthrough.

This month is about growing your commitment to your self, your health, you body, your soul and your ability to get yourself to breakthrough old ways and encourage new habits and to live a happier and healthier life.

If you normally put everyone else first instead of making sure you get your workout in for the day, that is going to be a big breakthrough for you but it will not work if you don't make it a priority. Get creative about fitting it in. If a million dollars was riding on it would you figure it out?

If you normally end your workout at the gym at 830 or 9pm then have a huge meal right before bed, this small adjustment of not eating after 9pm will very likely make a big difference in the way your body burns calories. Do your best to figure out how to make it work instead of trying to really justify why it is simply impossible to fit in. Try breakfast 8am, lunch 12, dinner 4, snack after gym before 9.

The best reward you will get from this challenge is not the weight loss or the increase in energy, but the self discipline which will open infinite possibilities for you. You will be able to know the changes that will improve your life and instead of wishing you could change you will prove to yourself that you CAN change.

I suggest you post as much as you can on the group wall so we can create a great community support.

Just do your best one day at a time and keep in mind its living on the edge, not your comfort zone, that will spur you to grow, develop and unfold to your best self now! If not now, when?

Here are some breakfast suggestions for your first day!

scrambled egg whites, tomatoes and 1 grapefruit

a berry smoothie with whey protein, lowfat milk, yogurt, berries and stevia

2 eggs and half a whole wheat bagel or whole grain bread

Oatmeal and 2 hard boiled egg whites, some berries and stevia

If you want a great book to read during this week, much of what I am giving you info from is one of my favorite books, Ultrametabolism by Dr. Mark Hyman.

If you missed yesterdays post go to where I post challenge info as well. You can see the challenge details.

Really call up your best self this month and have a breakthrough!

Join the 30 Day "Boost your metabolism" Challenge. Begins 4/20/10

PRE CHALLENGE TIPS! GET READY TO FEEL AMAZING! Challenge officially starts tomorrow April 20th! Post on the wall if you are in! Tomorrow is the day to start your "30 day boost your metabolism" challenge. Before you get started stock your fridge with things you will need and get rid of those things that will tempt you to give up on this 30 day boost. Stock up on: Organic fruits especially low sugar fruits, berries, grapefruit, apples (Fresh and or frozen) Organic vegetables, broccoli, cauliflower, kale, spinach, etc.. (fresh or frozen) Organic and grass fed Lean protein, fish, eggs, chicken, lean meats, canned tuna in water Lowfat organic yogurt without sweetners or sugar, instead add fresh fruit Whole grains, whole grain bread, oats, brown rice, quinoa, spelt, barley, amaranth, Raw organic nuts and seeds, almond, walnuts, pumpkin seed, flax seeds etc Lemon to add to your 8 glasses of water Hummus Beans preferably made fresh but canned is ok Green tea great antioxidant and metabolism booster Whole food bars like lara, Gnu or kind bars that have only whole ingredients, high fiber and low sugar. Great for the afternoon snack. Get rid of : High fructose corn syrup (read all labels absolutely remove) MSG or Glutamates (absolutely remove) Hydrogenated fats and Trans fats, (read the labels) Sugar in the first 5 ingredients of any packaged good Soda, regular or diet Fruit juices Junk food of any kind, chips, cookies, ice cream, candy, etc… Packaged lunch meats with nitrites Protein bars To goal is to put into your body REAL food, not toxins, chemicals, pesticides, processed foods, excessive sugars or additives that make you hungrier like MSG or artificial sweetner. Eating fresh, whole foods, organic as often as possible, and timing your meals so that your body burns the calories throughout the day is the key to boosting your metabolism. What you eat, when you eat it, how much you eat and drink all makes a huge impact on your health, weight, mood, hunger levels, fat storage or use, and energy. Calories do count but when you are eating real, whole and unprocessed foods the choices you will be making will have more fiber, less sugars and additives and most often fewer calories. This will keep your blood sugar levels more stable, cravings down and energy up! More info on this later. Energy out! Yes working out is a big part of this plan too. We really benefit from moving our body every single day even if it is a 30 minute walk on a light day. Go for a minimum of 1 hour 4 times a week and 3 light days is a bonus. If you are already doing 4 days go to six or increase the duration or intensity. I will be posting daily support, tips, reminders and suggestions. Please use the wall on Facebook to post your questions, comments, support for your fellow challengers so everyone can benefit from the each others questions and comments. Here is a reminder of the Challenge Rules: For the next 30 days. 1. Eat 3 meals and one snack every day. 2. Don't skip breakfast 3. Eat every 4 hours 4. Eat until satisfied not stuffed 5. combine protein, fat and complex carbs at breakfast/lunch 6. NO whole grains for dinner just protein and vegetables 7. NO eating after 9pm 8. NO junk food, chips, sweets, fast food, soda (not even diet soda) simple carbs like, white rice, white bread, potatoes 9. Drink 8 glasses of water a day, best with lemon 10. Tell at least 5 people what you are up to so they can support you or better yet, join you! 11. Keep a journal of what you are eating so you don't forget! 12. Post your questions, comments or support on the Warrior Body wall on Facebook and I will answer all questions there. YES! You will most likely be challenged by at least one aspect of this if not more! Remember, it is all just a matter of creating new habits. Stick to the 30 days. Don't give up! You are building new habits and it takes time!! Ready? Set? GO!! Love, Patricia

Tuesday, April 13, 2010

Are you up for a 30 day challenge to get you feeling good for summer?

It is that time of year? What time of year? Right before summer when we start to realize..gulp! bathing suit? short shorts? Tank tops and short dresses. Well, how about a little upgrade of your habits?
How about a 30 day challenge? Just 30 days to kick start you or help you take a giant step towards that AHHH feeling when you pack up your sweaters and pull out your cute summer clothes.
Nothing feels better than feeling good in your body!

Here are some tips to help you rev up your metabolism and  shed a few pounds. Over the next month I will be blogging and posting tips to rev up your metabolism and to boost your enthusiasm for a sizzling summer!

See if you can take on these for the next 30 days.
1. Eat 3 meals and one snack every day.
2. Don't skip breakfast
3. Eat every 4 hours
4. Eat until satisfied not stuffed
5. combine protein, fat and complex carbs at breakfast/lunch
6. NO carbs for dinner
7. NO eating after 9pm
8. NO junk food, chips, sweets, fast food, soda (not even diet soda) simple carbs like, white rice, white bread, potatoes
9. Drink 8 glasses of water a day
10. Tell at least 5 people what you are up to so they can support you or better yet, join you!
11. Keep a journal of what you are eating so you don't forget!

The 30 day's will begin on April 20th but feel free to get started today.
IF you are on facebook join, Sati life Warrior Body and post your progress, questions and inspiring stories or post here.
More tips coming soon!

Thursday, April 8, 2010

Are you choosing comfort of life?

 Any change that we want to make in our lives to improve our health whether it is reducing salt or exercising more will most likely cause some discomfort.  Any change we make that disrupts what we normally do can feel like "work" therefore most of us tend not to follow through. But unless we are willing to be in the discomfort of the change we lose many opportunities to experience the freedom to create and live a life of our real choosing.
If we cannot change, upgrade our living habits or our thinking habits we are bound to living life as we are now experiencing it and in  the areas where you life is working out well that is great but not in the areas where it isn't working out.
Discipline is freedom and the practice of self discipline exposes you to a world of new possibilities in your life.  A student of mine today was telling me about how the health of his father  is deteriorating quickly. He is about 100 lbs overweight and in order to get well he must make some drastic changes to his diet and start exercising. There is no easy way out there is only a choice to be made, to go through the discomfort of making the changes or to live in the discomfort of illness, pain, and deteriorating health.  They are both difficult and painful but one has a great reward on the other side, life.

Where are you stuck between wanting to change and not wanting to bother with what it will take to make that change? Instead of resisting the change, embrace it and take little baby steps towards the outcome you really want instead of trying to stay where you are.  Every tiny step in a new direction is beneficial but you have to start walking and if you can't walk crawl!

1. Always focus on the "can do" part of the problem
2. Don't let what you can't do keep you from doing what you can do.
3.Dont' procrastinate, if not now, when?
4. Never, ever, ever give up!
5. Remember self discipline is the key to  your freedom and living a life you love

Don't fight for comfort fight for living a life you love in a body you love starting now.  It may be uncomfortable at first but heavenly once you get yourself to the other side. Keep your eye on the prize and affirm that it is done!

And so it is!
Patricia Moreno
Join my fan page on Facebook!

Wednesday, April 7, 2010

Diet or Not is that you? It's time to upgrade, if not now when?

If you have read my book The intenSati method and enjoyed it, I would really appreciate if you go to and write a review! It will make a huge difference. Thank you in advance. DIet or Not? Is that you? Do you have the "diet or not" mentality. What i mean is, are you someone who is either on a diet or not? When you are on a diet you are eating in a way that you think will help you lose weight or feel better but there is a limited time frame to it. One of the best things you can do for yourself is to get yourself out of the "diet or not" mentality and slowly cultivate the habits and the lifestyle of the person you now want to be. 1. Pick an affirmation that calls you to be who you want to be. ie: I am fit, healthy and happy with ease. It's just who I am! ie: I am the picture of health and happiness with ease. 2. Ask yourself "what do i need to give up to achieve it" Do you have to give up emotional eating, bingeing, yo-yo dieting, procrastinating, blaming circumstances etc.. 3. Ask yourself "Am I willing to give it up and by when"? 4. Then, "who do I need to be today to be who I want to be? willing, positive, honest, proactive, patient, loving, courageous? Then pick one habit per week or maybe per month that you will stick to. Is it cutting down on sugar, cutting down on simple carbs or junk food, bingeing, drinking too much, dessert, eating out every meal. Pick one thing and stick to it and don't think of doing it to lose weight but to slowly change your lifestyle, your habits and to develop a higher level of awareness of how you are living and the choices you are making. There is a consequence for every single thing you eat whether you pay attention to it or not. We often procrastinate making changes because we want to make all the changes we think we "should" make all at once and it seems too challenging. Or, you make all the changes you want to make at once including restricting calories and eventually you just give up and go back to your old habits which keep you yo-yoing back and forth. Dieting is never going to get you where you want to be long term , retrain yourself to become mentally and physically who you really want to be. Once you develop one positive habit you will build more confidence, more self awareness, more self respect and love and you will find it easier and easier to make the long term changes you want to make. What will you focus on improving this month? Love, Patricia

Sunday, April 4, 2010

Are you ready to receive all the gifts life has to offer you? 4/4/2010

When a little chick is ready to be hatched it becomes so toxic within the egg that it beaks its way through the hard shell not knowing what is on the other side but intuitively knowing that it will not survive if it stays where it is.  It is born with this instinct to survive and breakthrough to something better.

When we find ourselves in a toxic state, an unhealthy, unhappy state we have the same intuition to improve or transform but because we have what the little chick doesn't have, the power to think and choose, we often stay where we are because we feel safe in the known rather than the unknown.  We often become paralyzed by the fear it will be too hard, too uncomfortable or too or we will not be able to handle the disappointment.  The reason so many of us give up on a better life is because we are afraid.

IntenSati is the practice of self awareness. Getting to know yourself and recognizing the conversations you are having with yourself and consciously choosing the conversation the will support your success, well-being, prosperity and love.  The ego speaks loudest and it speaks first. It speaks of lack, that you are not enough, you are not good enough, you can't do it, it will be too hard, too dangerous too painful.  These are not thoughts of love, gratitude, compassion, kindness, generosity or power.  One way you can tell is that you feel diminished or more afraid and the need to protect yourself which implies you need protecting because you don't trust that life is good, that you are good, that all is happening for your benefit always. It is the thoughts of love that will have you unfold to your highest potential.

In order for you to have a breakthrough from the the toxic state you are living in, from the fear, doubt, worry, anger etc, you will have to let go of that conversation, the conversation of the ego and choose the conversation of your higher self, you full potential, love.  When you amplify the feelings of love and gratitude in your life you become more intuitive, more available to life.  When you are in that vibration, that frequency, you see things differently, you hear things differently, you see others differently and you life will reflect that new perspective. But until you change what frequency you are in you will not have access to that intuition that is always there guiding you towards the unfolding of your full potential.

Even if you feel justified in being scared, angry or resentful it will still cause an obstacle for your growth and development of your highest self. The universe doesn't judge it is like a boomerang giving back to you what you send out.  This is a blessing to know because now you have a choice.

Make a vow to simply amplify the feelings of love and perpetual thanksgiving in your life so you can become receptive to all the gifts life has to offer you.  Make each day a training ground for the growth, development and unfoldment of your best self and see how the universe responds.

Be loving to yourself, others and all of life.  Look for opportunities to show it, give it and recognize it. Be in a state of perpetual gratitude. The universe gives to those who have and start paying attention to all you do have instead of complaining about what you don't have or don't like.

Do a daily prayer of thanksgiving and send offerings of love to all you cross paths with. Soon you will see how life responds to you, always has and always will.

Today you have a choice to have a breakthrough and let go of any toxic thoughts, actions, attitudes or beliefs that no longer serve you.  You can do it in an instant, right here right now. Make this month a month where you vow above all else to amplify love and to live in a state of perpetual gratitude and unlock your receiving to life that is always working for you highest good.

Thank you with great love and respect,
Patricia Moreno

If you enjoy this blog invite your friends to join.
If you have read my book and found it helpful please go to and write a review
If you want your friends to read tell them about it.
I appreciate you.

Thursday, April 1, 2010

The intenSati Method, 7 Secret Principles to Thinner Peace. Change.

I just got back from my one month LA tour and it was very rewarding.  I had the opportunity to meet hundreds of new people and introduce the intenSati method all over southern California.  After being there for only 1 month it was hard to leave to my new LA friends.  There are now 9 leaders out there keeping the Sati life growing.  

I am excited to continue the intenSati Method book tour by doing a lecture this Saturday April 3rd from 3-430 in NYC The cable building at 611 Broadway, Suite 420. The cost is 25$ or you can sign up until midnight tonight and use the coupon "BOOKTOUR". Go to

The topic of the April 3rd lecture is on making a change in your life and some things we can do to help promote positive change in our lives. 

We all know the pain of wishing we could get ourselves to do something, change something or let go of something and not knowing how to follow through.  Think about things in your life that you really want to change and imagine who you have to be in order to make that change.  It is a deep spiritual journey we are on and the evolution of ourself depends on the evolution of our habits of thinking, speaking and communicating with ourself and each other.  The way to evolve old habits is through the practice of mindfulness. When you become more conscious you then open yourself up to more options to do something differently than you have done it before.

One thing to practice is to look at the habits  that you have that no longer work for you and practice giving them up.  Even something like working out a certain number of times a week or not eating after a certain time are ways to train yourself to practice self awareness and self discipline.  

What I suggest you do is to start with small things. Make a promise to do something and do it. Pick something that will be a little be of a challenge to that you can do it. If you are trying to give up overeating junk food or sugar try simply reducing it until you can do that for a period of time. If you are trying to do something new in  your career just pick one action you will take towards the fulfillment of the goal.  Don't pick something that scares you but pick something that is doable and you can succeed at.
The intention is to build your self discipline muscle to be able to say you are going to do something and do it.  

I am going to go into more deeply in the lecture so I'd love you to join me. I will be covering the first chapter in my book on Change.

Start today, if not now, when?  Allow yourself to unfold to your highest potential. It takes more energy to hold yourself back from feeling great and being your best. 

Looking forward to see you there.