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My last post I mentioned that losing weight and keeping it off is simply not just a matter of calories in versus calories out.If we center our lives around trying to cut out as many “bad” foods as we can and exercise off our guilty pleasures we are spending more time feeling guilty instead of feeling great.That is why I focus so much on inspiring people to think about what you can add to your shopping list instead of what you can remove. There was a point in my life that my list of what not to eat was so long that it only increased how guilty I felt about eating food in general.
I think guilt lowers your body’s metabolism as much as a sedentary lifestyle and overindulgence in unhealthy food.By increasing the list of things you want to add to your diet you may feel less deprived and more fulfilled. You can also add the sweets here and there but your body simply won’t be craving them when it is getting a good supply of nutrients, vitamins and minerals.So eat plenty of the super foods, indulge in natures healing powers and fill up on feeling good.Then once in a while enjoy your cupcake or ice cream guilt free and indulge in living a life you love in a body you love now!
Why health enthusiasts hale kale! Kale is a very dark green leafy vegetable that you might see in the grocery store and wonder what in the world to do with it.You can steam it, sauté it, mix it with fresh tomato and garlic, or mix it with a whole grain like quinoa. If you don’t know what to do with it look online for recipes or ask your vegetarian friends for ideas. If all else fails, go into your local health food salad bar like whole foods. You will always find it there!
Kale is considered the king of greens and is one of the nutrition stand-outs among vegetables.It’s rich green color is a give away for it’s high nutritional value and it’s tough leaf is a sure sign of how rich it is in fiber. Fiber is what makes is so low in calories and beneficial for detoxifying your system. Kale is a health enthusiasts dream food because it is one of the best sources of beta-carotene believed to be one of the major players in protecting against cancer, heart disease and age related chronic conditions. The phytonutrients in kale signal our genes to increase production of enzymes involved in detoxification. It helps strengthen our immune system as well as our bones, maintains healthy nerves and promotes optimal function of your thyroid.
Really the list of benefits for kale goes on and on but the bottom line, it is a super food that heals the body and really does taste good. Next time you see it in your grocery store buy a few bunches. Like spinach, when you cook it, it shrinks a great deal so buy extra and cook plenty so you can indulge all week long.
The next time you are at the local farmers market or in the produce section of your grocery store pick up some Kale and give thanks that everyday you have another opportunity to add more pleasure to you life.
It is more than just calories in and calories out. I believe that weight loss, health and vitality are not just a question of calories in and calories out but just as much about how you feel about yourself. You cannot separate the means from the ends and self-criticism and self-hate will never lead you to living a happier and healthier life. I like to say it is like expecting a banana from an apple tree. It is simply never going to happen. I was up late last night because I couldn't sleep and watched the season premiere of Thintervention the new workout show with Jackie Warner who also has a book out called "This is why you are fat". Does anyone else finds this title offensive, degrading and uninspiring? I get upset with these shows that are simply about bullying people to try to get them to lose weight. The show starts with Jackie telling each person that they are fat, out of shape, have no strength and a mess. Don't you think they tell themselves the same thing every day and that is why they are there in the first place? The whole show centers around her taking them through intense workouts, showing up unannounced at their homes, giving them diet changes she wants them to make and a therapy session followed by a weigh in. What is new here? Nothing! Anyone who has not been working out and starts working out will lose weight. Anyone who does any exercise who has not been exercising will lose weight but what has really changed? Anyone who has someone at there side screaming at them to do more will probably do more than they have before but has there really been a change made? Maybe a few will keep off the weight and make life long changes but not the majority. The biggest loser, Losing it with Jillian Michaels, celebrity fit club, and now this show are all doing versions of the same thing and yes people lose weight and most likely gain it back, but no matter how successful they are at losing weight if they get there by being criticized and degraded where is the real breakthrough? Maybe it makes for interesting TV but I don't think it is the answer to long-term transformation. I think it leaves people believing that they need to be bullied into making positive changes and it affirms the very voice of self -criticism that is what leads to the problem in the first place. You can never achieve transformation from guilt, shame or self-hatred it has to come from love, self-acceptance and self-awareness. Losing weight doesn’t mean you lost the belief or the reason why you were overweight in the first place it takes a willingness to shift what you believe about yourself and what is possible. We can all use a little help in achieving our goals and whether it is a trainer, a group class, a friend, a life coach, a therapist or a support group, know that the key to long lasting change starts with falling in love with the vision of your future that will ignite within you the courage to change not because you are bad, lack willpower, or are incapable but because you love yourself enough to make the change you really want to make, because you deserve it. Your life is not dependent on what others think of you but what you think of yourself. I believe that our biggest challenges in life are actually the door to our happiness but to feel love you have to be wiling to give it and that means to yourself as well as to others. Bullying, criticizing or belittling yourself or allowing others to treat you in that way only deflates the very power you need to succeed in fulfilling your dream. Choose to workout and eat well because you love yourself and your life now instead of thinking that when you are thin enough you will all of a sudden love yourself and your life. Love has the power to heal all wounds the question is; are you willing to be loving now? Why wait.? Waiting is a waste of time. If you do need support look for someone that can help you shift your negative beliefs to empowering ones as well as someone who will support you in taking positive action. I think the intenSati practice is a great way to make those changes. If you don’t have a class in your area buy the dvd at satilife.com If you need more one on one support hire a coach from handelgoup.com or do one of their life changing workshops. www. Handelgroup.com Join me for the one day urban retreat Oct 17th for a one day immersion on the principles I believe will lead to life long transformation. Go to satilife.com events to register. If you want to live a life you love in a body you love you must be more loving. Love, Patricia
Today is September 6th and I am waiting for baby Olivia to be born. Her due date was September 4th. Although statistics show that only 5% of women actually give birth on their due date I have been wondering if today is going to be the day for the past few days. Every woman I speak to or see these days tells me of their own birth story, some weeks early and some weeks late! The main piece of advice, sit back and relax it could be a while. My goal these days is to keep myself busy and not just sit around waiting for a sign of some kind that today is the day so in an effort to do that I am practicing loving the feeling of anticipation. If you think about it most of life is lived in this place. Once the event happens you are then anticipating something else. Once Olivia is born I will be anticipating her sleeping through the night, then her first word, then her first steps etc.. it will be a life time of anticipating and celebrating or worry that it is not going to happen, frustration that it is not happening in the time I want it to happen or doubt that it is not going to work out the way I want it when I want it. A completely different experience, one is enjoying the moment one is wishing this moment would end so I can have a new one. So my lesson today, let go and enjoy the ride and the amazing feeling of anticipating something wonderful and not knowing exactly when it is going to happen and know that it is happening at the best time possible for all involved. Are you waiting for something to happen, a phone call, your perfect match, a new opportunity, the birth of a child, a healing, an answer, a change of any life situation? Well my advice to you is to sit back and relax it could be a while, or not and learn to enjoy the sweet feeling of anticipation and watch yourself when it turns into frustration, doubt or worry. Enjoy what ever is happening now and the sweet space between the main events since that is where most of life takes place. So today we are going to the mall with my mother in law. I have never been there before so anticipating having a good time and enjoying the feeling that something wonderful is happening in my life now, when she comes is not up to me so I expect it will be at the perfect time and at the perfect place. Ah the sweet nectar of life! Anticipation. Enjoy the space in between the events! Love, Patricia Check out my Urban Retreat NYC Oct 17th Warrior Body. You can register by going to Satilife.com events. Space is limited. There are about 30 spots left. Looking forward to seeing you there!Urban Retreat Warrior Body Oct 17th NYC
I think one of the hardest things to live with is guilt. I also think that our bodies respond to food based on how we feel about eating it as well. Do you ever decide to eat something and then while you are eating it say "oh I shouldn't be..." Or maybe you get through eating it and then beat yourself up for it for hours later. Maybe you even go to the gym to "work it off" or make up for it by skipping a few meals.
Creating a new relationship to food and food habits is, in my mind, essential to living a life you love. Everyone has to eat, everyone has a relationship to food and how you eat reflects how you live.
My belief is when we respect it, love it, choose it wisely, taste it, enjoy it, listen to our body and respond to when it is hungry and stop when we are satisfied we can live without the guilt and add much more pleasure. I think there truly are no foods that you have to deprive yourself of and when you balance it with powerful, healing, good quality foods. With good food in your body your cravings for over indulging in sweets, processed food, fatty foods will diminish.
Finding balance and pleasure is worth working on because living with guilt is a high price to pay.
Today I suggest you pay attention to your self, what you are thinking about when you are eating, how you feel afterwards, did you stop when you had enough or did you keep going mindlessly?
Did you even taste the food you so wanted to have? The purpose of making changes is to add more pleasure to your life!
Eat when you are hungry.
Choose food that you really want to eat.
Taste every bite, eat slowly and enjoy it.
Stop when you are satisfied not full.
Give thanks for it when you are done.
Love food and it will love you back!
Enjoy every meal you have today and if you find that voice of guilt creeping in make a new choice!
As my due date gets closer I am getting more excited about when the big day will be. Yesterday my mother in law flew in from Brazil and she is staying with us for two weeks to help us during this exciting time. Already she is making life better! Yesterday she cooked up some brown rice and beans, two things I love but rarely do we take the time to cook. She cooked pinto beans and it reminded me of my mom's cooking. So the next super food that I want to highlight are beans! Have you had them lately?
Beans are a heavenly choice to add to your daily food choices. There are so many to choose from. Here is a short list of the benefits:
They are exceptional hormone balancers
They are detoxifying
A great source of protein, choose instead of animal protein
They normalize blood sugar levels and keep your blood sugar levels steady
They are a great source of fiber
They stimulate the release of appetite-supressing hormones
They are a good source of potassium and folic acid
They reduce the risk of heart disease and improve over all health and well-being
Try to get a serving of beans in at least 4 times a week. It is a great way to add good clean protein to your diet, fill you up and supply your body with great nutrients and fiber.
Some tips to get more beans into your life!
Cook a large pot of beans for the week and add them to your meals
Choose bean soups for a quick meal or even a snack
Eat hummus and vegetables as a meal or a snack
Buy sugar snap peas, fresh peas, fresh soy beans and edamame to add to your salads
Buy whole grain wraps and fill them with your favorite beans, salsa, avocado and greens
Use bean dip for vegetables instead of heavy cream dips
Buy a variety of canned beans, white, black, pinto, garbanzo, aduzuki and have them on hand
Find a great chile recipe and make a pot of chile to have for the week
Make sure you buy low sodium canned beans
Rinse beans well before you eat them
Enjoy filling your plate with pleasure enhancing foods!
If you are a good cook make plenty and share with your neighbor or friends or invite your mother in law over and maybe she will have a great recipe to share with you. Any way you choose to do it, add more power foods to your food choices and feel better now!