The Rungry Health Coach

What's the Un-Diet Bootcamp?

You probably shouldn't trust the word "diet;" it has the word die right out front. 

The healthiest "diet" may not even be a diet at all. Through a new mindset, a fresh perspective and information, you can transform your life to live happy and healthy. That's where the Un-Diet Bootcamp comes in.
RHC Bootcamp 1

The RHC Un-Diet Bootcamp is designed to help you not only break free from dieting, but to help you learn how to sustainably and healthfully regain control of your life using a real-food and whole-life approach

Weekly sessions will cover a wide range of topics—because wellness and weight loss go far beyond the food on your plate. During our one-on-one sessions, you’ll discuss nutrition, grocery shopping, eating out, goal setting, motivation, exercise, relationships, careers, cooking, organics and more. By addressing all of these topics, you’ll be better equipped to reach your goals.

What the program includes:
  • Twelve 50-minute weekly wellness-centered conversations (to take place via video chat, phone call or in-person (location depending)
  • Access to a private Facebook group
  • Weekly goals
  • Follow-up emails
  • Recipes, cooking tips, references, cheat sheets and other handy forms
  • Program notes and evaluations
  • Contact outside of the weekly sessions
  • Awesome vibes
Sustainable and successful weight loss is not about calorie counting; it boils down to healthful decisions. Interested in learning more about the program? Click here!


 

The Rungry Health Coach

8 Steps to End Emotional Eating

Binge and emotional eating are tough to overcome.
It can be hard to stop the voices in your head that are compelling you to eat. It's like an out-of-body experience as you feel your arm reaching for another snack, but you feel powerless in stopping it. 

Throughout most of my life, I used food to cope with stress, anger and fear. I turned to food when I was most vulnerable and ate until I felt numb. Cereals, chips and other foods that I could grab by the handful were my weakness. 

I've tried the philosophy of "just eat a bite and the craving will be satisfied," but when I want to binge, I'll eat the whole damn thing and probably another. My thoughts typically change to, "Well, you've eaten a piece, you might as well finish it." I eat the whole thing and my thoughts changed yet again, "Now, you should probably eat another."

Fruits and Nuts

When I tried to heal my bad days with food, I always felt worse. I knew a binge wasn't going to help me, and yet they kept happening. 

As I cleaned up my diet, I knew I had to change this habit. I also knew these foods had to go. I replaced cereals with dried oats and chips with carrot sticks. I was less likely to binge on carrot sticks and other healthful foods. I had to limit what healthy treats I kept the house, and often times, I hid things in the freezer--out of sight and out of mind. 

I also changed my way of thinking. I analyzed my feelings and as I would open with the refrigerator, I would ask myself, "Why do you want to eat?"

And because I only had good-for-me foods in the fridge and pantry, I didn't want to waste those tasty things on a binge. Slowly, it became easier to manage my feelings and my binges became less frequent.

There are still times that I struggle (mid-afternoon work stress is still a weakness), but I'm stronger now and more equipped with mental tools and better-for-me foods.

But there are strategies to put in place that can absolutely help break the cycle.

  1. Listen to your mind and analyze your thoughts and feelings. What is causing you to feel this way? Why are you stressed? Why will eating make it better?
  2. Drink a glass of water. Our bodies send the same signal when its hungry or thirsty. Before you reach for that comforting cookie, drink a glass of water and see if it helps. 
  3. Get away from the fridge. When you want to emotionally eat, the kitchen is a dangerous place. Get out of the kitchen and maybe get as far away as you can.
  4. Find a hobby to occupy your mind. Whether it be crossword puzzles, needle point, running/walking, reading or cleaning the house, find a hobby to distract your thoughts away from the desire to eat.
  5. Get out of the house. If nothing seems like it's working, get out of the house. Hop in the car and go for a drive, or simply walk around the block. Clear your head for a few minutes and see how you feel. 
  6. Write it out. Find a scrap of paper or a journal and write down exactly how you're feeling. Write about what caused the frustration. 
  7. Start creating a plan. To better prepare yourself for the next binge, create a plan of action. Be ready and be mindful. Know how to analyze your thoughts and what you can do to make it better.
  8. Acknowledge you're having a bad day. It's ok to admit you're having a bad day, and it's ok to admit these feelings want to be soothed by food. Acknowledging that these moments happen is a huge step in ending them.
As you get stronger, the binges and desire to eat while emotional slowly go away. Remember, one binge or one "bad day" doesn't dictate the rest of the day or week. You can always hop right back into your healthy routines.

The Rungry Health Coach

10 Reasons Why You're Not Losing Weight

Just because the scale doesn't budge doesn't mean you're broken.

We've all made a tiny prayer to the gods before stepping on top of our bathroom scales and hoping for any decrease in number. 

And, we've all been there, when the number doesn't budge. There's some swearing, maybe a few tears, and then there are promises to eat a little less, exercise a little more and to not step on the scale for another week.

Kettlebells

Even with the best of intentions or best plans, everyone hits a weight-loss plateau. It happens. It's natural, and you have nothing to feel bad about. 

But, here are 10 common road blocks that people face when losing weight. 

  1. You're losing without realizing it. It's common to go a few weeks without seeing the number on a scale decrease. The foods we eat and our hormones play a factor into our fluctuating weight. You could also be gaining muscle as you lose fat--very common for newbie exercisers. Find another way to measure your weight-loss progress that's not the scale--use measurements, or a too-tight pair of jeans.
  2. You're not exercising. Exercise is a very important part of the weight-loss equation. All it takes is 15 minutes of exercise to boost moods. You can do anything for at least 15 minutes right? Start by going for a walk around the neighborhood, and slowly make the walk longer. Play with speed. Mix in resistance training with weights to help with muscle toning and strengthening. 
  3. You're eating too many calories. While I personally don't believe in calorie counting, eating fewer calories is part of the weight-loss equation. Jot down what you eat and keep a running journal. This is also a good way to track how much protein, carbs and fats you're eating.
  4. You're not eating enough whole foods. There are many benefits to eating a diet free of processed foods, but when these foods can keep you fuller longer. They can also help boost energy levels and moods. (And keep in mind that boxed foods labeled as "healthy" probably aren't too healthful.
  5. You're still drinking sugar. No one wakes up and drinks a glass of sugar-water every morning, but with sugary sodas, fancy coffee drinks or juices, that's exactly what you're doing. Ditch the sugared beverages--they can tack on 150+ calories. Our brains can't comprehend drinkable calories much like we can when we eat. Swap out the soda for seltzer water, try drinking black coffee and stay away from juices. 
  6. You're sleep isn't great. When our bodies are well rested, we can perform our best. Our brains get foggy and tired, and can't make good, healthy decisions. We often seek out larger portions or foods to make us food good. That's right, I want you to get more sleep. 
  7. You're eating too many carbs, and the wrong kinds. Carbs are not the enemy, but there are different kinds of carbs. Sweet potatoes, brown rice, quinoa, millet, whole wheat are all consider complex carbohydrates. They take longer for our bodies to digest and give us steady energy. Fruits and processed white flours digest faster and give us a quick energy buzz--they also lead to fluctuating energy levels. Stick to whole grains, but in moderation. Ease back on the carbs and put emphasis on healthy fats and protein.
  8. You're not eating mindfully. Ever sat down on the couch to watch your favorite Netflix Original Series with a big bag of M&Ms, and 10 minutes later, the whole bag is gone? When we eat while we're distracted, we're not paying attention to our hunger cues. We need to slow down and savor each bite. Put down the phone and walk away from the television. When you start to feel full, stop eating and drink some water. 
  9. You have a medical condition that's slowing things down. There are medical conditions and medical that can drive weight up and make it hard to lose weight. Or, imbalanced hormones can also make it hard. Know that nothing is wrong with you, and even though you may not be seeing the results you want, you body is appreciative of the extra care. Talk to your doctor or health coach about your options.
  10. Your expectations are too high. Weight loss is a slow process. Very slow. Snail's pace. When you accept that, know that it's ok to lose one pound per week. (That's incredibly healthy!) It's common to lose weight in the beginning, but weight loss does often taper down. Don't pay attention to the magazine ads, social media, television shows and other distractions that make weight loss look easy and effortless. Ditch the diet mentality, and put emphasis on nourishing your body--not weight loss.

Wait!

Before you leave feeling down about your efforts, you are doing many things right!

You made a strategic decision to change yourself. You decided that you wanted to improve your lifestyle and make sustainable changes. That should be celebrated. Don't forget this. 

Weight loss is a long, and often maddening process. Remember to celebrate your accomplishments and non-scale victories. Celebrate fitting into a pair of old jeans, nailing your downward dog, picking up the pace on your run, saying "no" to office chocolate, or grabbing a slightly heavier pair of dumbbells. You're so much more than a number on the scale. Remember, your healthiest weight is wherever you feel your best. Fuel naturally, move your body and love yourself. 

Have more questions about weight loss? Send me an email!