Your mother told you so!

Posted on Sep 15, 2010 | 1 comment

Your mother told you so!

 Hi! The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window. Hmmm…what did you eat for breakfast? I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch. So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all? Your body deserves so much better than that.  And so do you! When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.   What Breakfast is Right for You? One of the best—and most fun—ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later. Day one: Scrambled eggs or tofu Day two: Bean soup or a bean salad Day three: Oatmeal Day four: Boxed breakfast cereal Day five: Muffin and coffee Day six: Fresh fruit Day seven: Fresh vegetables Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great! Get Even Healthier! Would you like to learn how to choose the best breakfasts for you? (And the best lunches, dinners, and snacks?) Are you curious about how health coaching can help you make your own healthy changes? Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Let’s...

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The serving size secret you must know!

Posted on Sep 15, 2010 | 0 comments

The serving size secret you must know!

Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars? Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package. Can YOU Eat Just One? Sure, you could go ahead and enjoy just half the bag, but are you really going to do that? Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.   The Perils of Supersizing  Eating too much food in one sitting is hard on your body. Here’s why: Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion. A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy. Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress. When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets. Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.   5 Tips to Kick Portion Distortion Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized. Chew well to aid digestion and give your brain time to register you’re full before you overeat. Get enough water. Often we mistake thirst for hunger. Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or...

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How full is your glass?

Posted on Sep 15, 2010 | 0 comments

How full is your glass?

Picture a big glass goblet filled to the halfway mark with water. How do you see it—half-full or half empty? Consistently finding the glass half-empty—and the world as a difficult place— is a hallmark of negativity. Research has found that a negative outlook can contribute to everything from depression to heart disease to lowered immune system function. It can affect sleep, weight maintenance, the quality of your relationships, your social life, and even your ability to hold a job. Now imagine what it would feel like to approach life from a place of positivity, fun, connection, health, and possibility. Sounds good, doesn’t it? 6 Simple Tips to Make a Positive Switch To help wipe out negativity, try one or more of the following action steps: Go complaint-free. Try going an hour without complaining and see the positive things in your life. Next, try a day, a week, and so on. Keep a gratitude journal. Each evening, list 10 or more things that you are grateful for. Give compliments freely. Notice the good in others. Praise every person you interact with. Find beauty everywhere in your world. Notice its gorgeousness. Share your good news. Studies show that sharing happy events brings, even more, happiness. Focus on what you want, not what you don’t want. Maintaining a positive outlook takes practice, and the more you do it, the easier it gets. The payoff—a happier, healthier life—is absolutely worth the effort. Want to learn more about how I can teach you how to change your mindset to see YOUR glass full versus empty? Contact me now at jessica@empowered-transformations.com or...

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Your Journey Starts Here

Posted on Sep 15, 2010 | 0 comments

Your Journey Starts Here

Your Journey Starts Here! Are you ready to put yourself first and make your health and balance a priority? Do you want to live your best life as the best version of you?    

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My Promise To You

Posted on Sep 15, 2010 | 0 comments

My Promise To You

My promise to you   My first promise to you is that I will meet you where you are.  What makes me uniquely qualified to do so is that I was once where you are now.  I am you, just a few steps and tools ahead of you which allow me to share the wealth of knowledge gained both from my journey and my education.  I provide perspective. I also promise to foster a judgment-free atmosphere.  No exceptions, ever. You will feel safe to share intimate details with me because you know that is the only way we can make breakthroughs to free you from what currently holds you in bondage. (food, mindset, etc). I promise to be your number one cheerleader and to stand up for you when you sometimes forget how to stand up and celebrate yourself. I promise to teach you how to love yourself and understand that you are amazing, strong and so very worthy of doing this work to improve your health and your life. I promise that, when need be, I will lovingly hold you accountable.  I will help you get out of your own way until you develop the tools and skills to consistently do it yourself. I promise that you will always get the real and authentic me in my coaching and that I will always give you 100% in our work together....

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