How to Rock at Fat Loss When You Can't Work Out

Being unable to exercise can be a truly miserable circumstance. It usually happens for reasons which are themselves unpleasant (we’re sick, injured, had surgery, or life is just nuts with commitments and we’ve got no time to tend to our own needs). Additionally, it’s tougher to cope with these stresses if breaking a sweat is your normal stress-relief practice! If you then pile on the feeling of “I’m getting fatter and weaker by the day…” it’s pretty dismal. Arffxlqfs4o2tjqxnmnl things only calorie counters know

I've been there. More times than I like to think about. At times I thought I couldn't take it. And one could argue that my sanity was questionable, because after all, there I was crutching up and down my boyfriend's driveway in the snow after ACL surgery. Being inside and immobile was a pain greater than the impressively intense signals coming from my severed and stitched flesh. 

If you find yourself injured, sick, or for some other reason barred from getting our...

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Solving The Bread Dilemma

"When I eat bread, it's like a monster comes out. I have to stay away from it. Sugar too."


And that started my coaching call with Beth, a client who came to me for help losing weight and stopping binge eating. We had already completed several sessions and talked about her food difficulties, goals, and lifestyle but something in her voice told me, “This just got real. It’s honesty time.”  I love those moments. As a coach, it’s when I get to begin my most meaningful work. 


Beth continues to tell me how the last few days have been terrible, eating wise. She felt drained from work, yet the work kept coming. For the next 3 months, it wouldn't let up. Instead of sleeping enough, or walking outside to deal with the intense pressure, she bought and finished a box of crackers. Then cake. Then lots of bread, one slice at a time, until the loaf was gone.  A Mars bar wrapper on her desk stared at her, reminding her of more things she must have eaten but...

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How To Stop Wrecking Your Diet Every Evening

Uncategorized Dec 28, 2018

For a lot of people, from the instant the alarm sounds in the morning, we’re on a schedule. We have to be in the shower by a certain time, out the door at a certain time, get to our desk at a certain time, and that’s just the beginning.

Opening our calendars we peer at the day ahead and it looks like…. more things on a schedule. Meetings, phone calls, picking up kids and even stuff we might want to do like get to a hairstylist all happen in their respective time slots.

Into the evening hours, tasks continue. You might be picking up or dropping off kids, figuring out the grocery situation, or seeing if you can get a workout in. The dog needs a walk, and that stack of mail that came today needs to be looked through.

While this organization of our day can go a long way to helping us be productive, many people look forward to the end of their day when there is nothing on the agenda. Usually, dinner is the last “event”, and after that,...

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From Binge Eating To Weight Loss

As nutrition coaches, people come to us when they are stuck and not making progress. One particularly challenging and recurring example of this is people who struggle with binge eating and excess weight, both of which they would like to lose for good. It's not hard to see that binge eating (consuming objectively large amounts of food in a single sitting while feeling out of control) is counterproductive to weight loss. What's harder to see is why someone in this situation actually shouldn't try to work on both goals at the same time.

Working on weight loss is counterproductive to binge eating recovery, however, binge eating recovery is the single best step toward attaining a healthy weight.

Is that a mind-bender or what? Let's explore.

Friends and families of our clients who fit this profile often know them as the Super Healthy Eaters, who never seem to eat any sweets, or maybe they are the strict Paleo dieter in their circle of friends. They may have "always been on...

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How To Handle Your Spouse Going On The Keto Diet

Dear Georgie,
My husband is starting the keto diet! On the bright side, I think this will make some things easier for me because he will be watching what he is eating and having less temptations around. But I'd love some reading on this, either for my knowledge or anything I should have him read. I'm concerned about his health. - Joan

Dear Joan,

I agree that it will be helpful to you and your goals that your husband is choosing to do watch his intake, even if his approach isn't the same as yours. Your home will likely have fewer temptations, (especially alcohol and sweets) and hopefully, it will help him with the results he wants to see. Maybe he'll start cooking more!

There are a lot of ways to do a low carb diet. A keto lunch might be a salmon filet and green salad with pecans.... or it might be bacon wrapped steak with butter-blue cheese sauce on it. If a person includes a lot of vegetables and chooses healthier fats and proteins, it's not that bad...

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Why We (Mostly) Don't Do Supplements

My clients, their results, and their personal happiness, matter to me. I work on holidays if they need me, I answer emails at strange times and places, and I read research for hours a week so I can bring them the best practices. It's my responsibility to stay informed on the latest science in nutrition, psychology, and behavior change because they deserve it and I want to call myself an expert and still sleep at night. I want to know my craft, and do it better than anyone else. 

That brings me to the topic of dietary supplements, and why I rarely spend time talking about them, while I talk about all sorts of other things, like sleep, stress, joy, activity, and the benefits of furry pets. 

To say it briefly, my clients have goals involving weight loss, muscle gain, improving sports performance, and eating disorder recovery. In these contexts, supplements are generally a waste of time, and I have mountains of evidence-based, effective strategies...

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10 Things No One Told You About Food Prep, Straight From A Dietitian

Millions of busy adults suffer from food prep problems, which we're going to call "FPP." Are you one of them? Symptoms of FPP include:

  • Possessing 3 or more items in your refrigerator which are furrier than your dog
  • Not having the right things on hand to assemble a meal, so your order Pizza or Chinese
  • Throwing out food on a weekly basis (that once would have been fine to eat)
  • Overeating because you skipped a meal earlier (may cause paradoxical weight gain brought on by grocery shortage)
  • Skipping meals during the workday because you’re too busy to go out and don’t have anything with you to eat
  • Two items in your crisper have achieved sentience, and are battling for dominion over the lower refrigerator
  • Your past google searches include “How many weeks past the ‘sell by’ date can I eat deli meat?”
  • Paleontologists have requested access to items in your freezer

Maybe these are all familiar to you (sounds like you’re afflicted)! Or maybe...

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How To Conquer Your Trigger Foods

How many of you have foods that you try to steer clear of because you know - you just know - that once you start, you can’t stop? Or perhaps you find yourself intentionally seeking that specific food out after a particularly trying day.

A trigger food is a food that you have a difficult time eating a reasonable portion of. Eating a little bit usually leads to cleaning off the rest of the plate. These are oftentimes highly palatable foods including chips, cookies, or chocolate. Usually, individuals have an ongoing, tumultuous relationship with said trigger food, and while they may love the taste of it at the moment, it usually doesn’t end well.

Fortunately, it’s entirely possible to conquer trigger foods. Follow this 4-step process below to break free.

1. Accept That You Are In Control

Forgive the bluntness of this next statement, but it’s crucial to establish as a fact. Your brain controls the movement of your voluntary muscles, so moving your...

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10 Reasons Emotional Eating Happens, And 10 Ways to Stop

1. Wanting To Avoid A Task

I’ll get to that, right after a snack. Ok, now, time to get to that work I need to do…. Hmm, maybe just a bit more food first. Procrastineating is commonplace and isn’t necessarily a problem unless it’s getting in the way of your health or productivity goals. It’s easy to see how stalling by nibbling can contribute to extra pounds, in addition to not getting as much done as we could be.

2. Delaying A Confrontation

This is really similar to the above problem of procrastineating, but specifically, avoiding a confrontation with another person has a separate element of squashing down our feelings, not just buying us a few more minutes.

3. Needing A Break From Work, Responsibility, Or Pressure

Try to keep yourself in perpetual work mode 24/7 and you’ll find out that it’s an impossible task. If you don’t plan and allow yourself breaks and rests to balance out your daily exertion and toil, you’ll end up...

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A Solution For "I Eat Well... Until I Don't"

Several times a day, I listen to someone describe what and how they eat. One of the benefits of having a coach is that someone outside of your head can, in many ways, have a clearer view of what’s actually going on.

Almost nobody says “I need to eat a bigger breakfast”. Or even “I need to eat a bigger lunch”.

What they do say is, “I eat well, but lose it on the weekends.” Or, “I do great all day, and damn it at night I snack, and can’t stop!” The words vary, but it’s a very common theme: “I eat well, until I don’t.”

What they see is a problem that starts at 7 pm, or starts on Saturday, or just before the kids get home from school...whatever time their particular hot button is. And that may well be the case. If we talk about that place and time and find there is an emotion, fatigue or stressor that happens at that time of day, we’re onto something and can work on changing behavior directly. We...

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