3 Weight Loss Secrets

Too many hours in the car and sheer boredom and you'd find me playing the "-ation" game. I don't remember who taught it to me, but MAN do I love beating people at this game! The goal is to list as many words as possible that end in "-ation" until there are none left... and I win again.

I thought I'd do a spin on this game and discuss 3 issues that can inhibit fat loss and even cause weight gain:

Inflammation ~ Hydration ~ Constipation

Inflammation

The foundation of disease... the secrets out, inflammation is making us fat and sick! 

Inflammation is a tricky subject so bare with me. Taken directly from NaturalNews.com, Angelo Druda teaches us that, "Excess sugar in the blood stream causes the pancreas to excrete excess insulin. Regular ingestion of sugar causes the body to become resistant to insulin's sugar clearing effects. Since insulin promotes the storage of fats, weight gain quickly ensues. With little more than a teaspoon of sugar a day, inflammation levels begin to significantly increase. Elevated levels of inflammation dramatically accelerate degeneration in the body and can lead to a host of cell damaging diseases, that greatly reduces longevity."

Powerful stuff... motivation to read labels and set down the soda!

Foods that act as a natural anti-inflammatory 

• Omega 3 fatty acids and other healthy fats and oils such as:
• Fish oil, olive oil, caster oil, grape oil, coconut oil, ect.
• Flax seeds, avocado and salt-free nuts
• Fruits that are low in sugar and leafy green vegetables such as:
• Berries, broccoli, chard and spinach
• Protein sources such as:
• Plant based proteins like legumes, nuts and seeds
• Lean poultry, fish and seafood

Foods that cause inflammation

• High fat meats
• Red meat, bacon and sausage
• Sugar
• Pre-sweetened cereals, beverages, desserts, ect.
• Highly processed foods: 
• Refined white flours, bread and pasta

(L-Rae Rule: If its in a box, can or bag -- DON'T EAT IT)

Become aware of the causes and symptoms of inflammation and introduce foods into your diet that will fight it naturally.

Hydration

We've all heard of 'water weight' and its effect on the scale. Are you using it as an excuse for your weight? Either way - It can be controlled.

One of the biggest reasons for water weight gain is dehydration. Consuming your body weight in ounces is the general rule to getting enough water to keep our bodies working properly. (For example, I weigh 110 lbs so I practice drinking a gallon of water each day which is 128oz) If it seems over whelming, break it into smaller sips throughout the day. 

Any extra water you're consuming today is better than yesterday, right??

Benefits of hydration include:

• Joint lubrication
• Assists in removing toxins from the body
• Increases mental focus and performance
• Helps energize the body
• Keeps skin looking and feeling young
• Assists in fat loss

In addition, thirst is generally misinterpreted as hunger.... so DRINK UP!

Constipation

Everyone has experienced it, no one likes it. You could be walking around with several extra pounds. Does that make you full of...? Never mind. 

Causes:

• Inadequate water intake
• Inadequate fiber in diet
• A disruption in or inadequate exercise or mobility
• Excessive consumption of dairy products
• Stress
• Medications

Whatever the cause of your discomfort, it is important to identify it and address for many health reasons.

(Now that you've read 3 Weight Loss Secrets... Share the wealth! Facebook and Twitter love to see my GNS blogs :) Keep Rockin' - Lauren Rae)

5 minute checkin to awareness

Have you ever felt lost? Frustrated with yourself? Work is mundane, your relationships are struggling, there's never enough time or money... And don't even get me started on health and fitness!! Everything and everyone begs for your attention - you're spread too thin, and continually forget about your compelling future.

We've all been there! When I find myself getting distracted from my goals, commitments and dreams... I realize it's time to check-in.

Awareness is defined as: noun
1. the state or condition of being aware; having knowledge; consciousness.

I have made a commitment to living a clean lifestyle - yet halfway through a piece of chocolate wedding cake last night I came to a screeching halt and thought... Wait a minute! This isn't a working part of my meal plan! I immediately felt guilt and 20lbs heavier. How can an inanimate object cause me a bad feeling?? It can't. I was letting my thoughts fuel bad feelings that had nothing to do with the food itself.

Will chocolate cake kill me? No.
Is it in my nutritional plan and will it help me reach my fitness goals? No.

Don't get me wrong, I'm all
About moderation... BUT if the actions you choose don't work FOR you, chances are you haven't been specific in your awareness of your goals and desires. And you're not choosing thoughts that inspire self improvement and overall wellness.

After I forgave myself for indulging unconsciously, I took 5 minutes to become consciously aware of my thoughts and feelings and wrote down my goals. At the top of the list I wrote: What am I committed to?

Commitment is defined as: noun
1. the act of committing.
2. the state of being committed.
3. the act of committing, pledging, or engaging oneself.

What are you committed to? If you don't know, it's time to figure it out.

Chances are that everything in your experience you've asked for one way or another... So if you're unhappy and you don't FEEL GOOD - becoming aware of your deepest desires and honoring the steps towards attaining them is the most important thing you can do.

Here's how you can practice a 5 minute checkin:

1. Set a timer, if you can Facebook for any amount of time, you can practice self improvement for 5 minutes.

2. Take a few deep breaths and ask yourself, "In this moment - how do I feel?" Then practice respecting your feelings regardless if they are negative or positive. Be honest and kind with yourself.
Ex: I feel badly for eating chocolate cake because it does not work for me and the lifestyle I've chosen and does not help me reach my goals. How can I do better next time?

3. How do you WANT to feel? CHOOSE thoughts that will result in that desired feeling.
Ex: I am a capable fitness Professional! This minor sidetrack has the potential to help others choose different actions.

4. Now determine how you are going to get there.... Write down the goals you desire to reach and BE SPECIFIC!!

If you want to learn to surf be the end of summer, consider time, money, diet, fitness, sleep... Ect. And start with thoughts that will spark positive action immediately.

Do you have 5 minutes? Try it now!

Joy is abundantly flowing -- tap in!

Life is an INCREDIBLE blessing and we have been designed to enjoy our experience and share it with others. Checking in with yourself and your commitments periodically can fast-track you to a joy filled life.

For more information on how you can discover your desires and reach goals that continually build YOUR compelling future, please contact Lauren Rae at Laurenraelife@gmail.com - For Gravel and Stilettos specials, Please mention GNS812 in your email subject!

And always remember:
It's YOUR LIFE - LIVE IT!

6 Ways to Address Hunger

Clearing the blur between Emotional and Physical hunger

Lets discuss something that affects each and every one of us: The battle between understanding emotional and physical hunger - and properly addressing it. 

Food is on this planet to nourish our bodies and provide the fuel we need to keep living. However, not all food is created equal and if we have health, wellness and fitness goals – frozen pizza and beer isn’t going to make the cut anymore. 

Emotional Hunger

We eat for emotional reasons because we have a ‘need’ to FEEL better. Fat and sugar target the pleasure center in our brain and tend to temporarily heal emotional discomfort. Not to forget – alcohol… *sugar* in drug form that acts as a pretty great distraction from poor feelings. However, afterwards the issues are still ever-present and now we have a stomach full of toxic food and drink that adds to the snowballing feelings of guilt, shame and discomfort that leads to another failing fad diet. 

Emotional hunger happens quickly.

Be ready to address it. Its an ‘all in your head’ quick fix to a thought or feeling you’re having as a result of something that’s happened. If you’re craving foods that will make you feel better rather than foods that will fuel your body, you’re probably not physically hungry.

Physical Hunger

Food is GOOD. We need food for energy and to maintain healthy (fat-burning) muscle tissue and healthy organs. Don’t get me wrong, I love food – maybe more than most. That being said, there are ways to enjoy nutritionally bountiful meals when you are physically hungry that aid in you reaching your health, wellness and fitness goals rather than disrupting them.

Physical hunger happens gradually.

You start to feel that slow progression into awareness that its time to eat. Its probably physical hunger telling you its time to eat if you’re sensing physical cues like the little pang of hunger - followed by a kitten purr in your stomach... until there is a lion roaring in your gut! Understand that eating is necessary. There is no guilt, shame, remorse or negative feelings involved when you address physical hunger with nutritionally sound meals in proper serving sizes.

6 Ways to Address WHY you're hungry

Hints that you may be emotionally hungry:

-The feeling of hunger is experienced above your neck. (You’re mind is swimming with thoughts of sugarplums and emotionally pleasurable food.)

-You’re ‘checked-out’ emotionally and are experiencing feelings that don’t feel so good and have thoughts that food or drinks will make you feel better.

-You are avoiding something uncomfortable by putting your focus on food.

How to know if you’re physically hungry:

-The feeling of hunger is experienced below your neck.

-Its been 3+ hours since your last meal.

-You can hear your stomach barking at you for fuel.

How you feel is everything. If you don’t feel good and life is hard… and food causes you pleasure followed by pain that disrupts your mindset, lifestyle and your goals, its time to get back to the basics. Check in emotionally. Be aware of what is causing you to feel poorly and address it. 

Grocery Store Staples: Foods to get attached to, Part 3

Two types of fat free diets:

"I only eat low or fat free, packaged foods." How many overweight people do you know on this diet? There's a connection between why obesity is an epidemic and the popularity of 'fat free' foods and diets. 

“She’ll have the salad, squeeze of lemon… and the water.” Have you even had a dry salad and been left completely unsatisfied, disappointment reflecting at the bottom of the bowl? Even with lean protein – you’re not going back for more of that… off to the ice cream bar! 

You’re ache for more flavor and a fulfillment will not going unheard. Your brain craves fat because it is a vital part of our diet – especially for organ support and allows the body to absorb necessary nutrients such as vitamins A, D, E and K.

Low fat and Fat-free doesn't necessarily mean its healthy!

Just like the other macronutrients we’ve discussed, when consumed correctly and in the correct form, unsaturated, can aid in weight loss and a complete a nutrient rich diet. Conversely, not consuming trans and saturated fats can lower your blood cholesterol and decrease your risk of heart disease. For an explanation of the difference between the three types of fat click here.

Friendly Fats that should be in your shopping cart this week:

Cold pressed olive oil is great on salads or for cooking.

Nuts: Dry roasted - salt free nuts like Cashews and Almonds make for a satisfying snack.


Nut butters: I prefer almond or cashew butter, Check the label! Ingredients should read: Nuts - Period. If there's anything else, like sugar... get a different brand.

Fish: Tuna and salmon are my favorite!

Avocado: A mild flavor and creamy texture can fill your fat craving...try on that salad instead of cheese or in tuna salad with some greek yogurt rather than mayonnaise!

Fat doesn't have to be scary… negative thoughts that reject the idea of fat in our diet create a painful experience that inevitably leads to overeating and frustration. Make nice with your food: eat the correct types, eat the correct portions and you're body will love you for it.

BONUS Round

For nutritional supplementation try...

Cod liver oil - contains high levels of vitamin A and D as well as EPA and DHA which are important Omega-3 fatty acids necessary for brain and nervous system function.

Flax seed oil - contains high levels of vitamin B, fiber and Omega-6 and Omega-9.

Grocery Store Staples: Foods to get attached to, Part 2

Welcome back my dear friends!

In continuation of our Grocery Store Staples, we've got some great clean healthy food options to get hooked on. Diving head first into our next group of delicious dining options to keep you fueled throughout the day and keep your health and waistline in check. This week we are talking...

Complex Carbohydrates!

Contrary to this new belief that 'carb' is a four-letter word, when eaten in the correct form (complex rather than simple), carbohydrates become an integral part of your nutritional plan and your wellness. (For more information on the difference between simple and complex carbohydrates click HERE.) 

Why you need them

Plain and simple, carbs are sugar. When consumed in complex form they are digested slowly and are responsible for providing over half the amount of energy we get from our food each day. Rich in fiber, vitamins and minerals, this important food group promotes healthy bodily functions such as, heartbeat, digestion and body movement. 

What to buy

Grab some yams! - grilled, baked or mashed and smashed... adding cinnamon and dates makes for a sweet escape.
Get fruity - Berries are the lowest calorie option but an apple or banana post workout will help replace the glycogen (sugar) in your muscles to aid in recovery. 
Keep Wholly graining - Whole grains like oatmeal and brown rice are great options. (Check out my killer oatmeal recipe.) 
Beanies - Lentils: try mixing with brown rice and caramelized onions. Garbanzos: Hummas anyone? Black, white, yellow and red... Great sources of protein and carbs!

Because of their dense nutrient rich structure, you will feel full longer - Hit this food group at breakfast to fuel your day and try not to grub on them after dinner to keep that tummy in check. 

Grocery Store Staples: Food to Get Attached To - Part 1

What do you see first when you stroll into the market? 

The natural flow of the store puts you directly in the produce section... So many options of GREEN - Yet how much of your cart is filled with food items in boxes, packages, wrappers and cans?

NO MORE!

In the next few weeks we are talking about grocery store staples that need to be in your cart - every week - replacing processed and/or frozen foods that are lacking proper nutrition for your rockin' body. 

Check out this fun photo as a good way to get your mindset into healthy shopping:

(Oh, by the way, YOU deserve to feed your body nothing but goodness... because you are GOOD - and you are what you eat.)

Staple #1: Dark leafy greens

Why buy organic?

The soil in which organic vegetables are grown is nutrient rich and the plants are pesticide free... therefore the items harvested taste better and are full of the nourishment intended for our bodies. Buying organic also supports local farmers.

The price of organic foods can be a bit higher than fits our budgets on a regular basis, but there are a few items that we should always buy organic to reduce our exposure to harmful chemicals.

What to buy:

Spinach: Raw, steamed or sauteed... always have it!

Asparagus: Great broiled, grilled or steamed and acts as a natural diuretic.

Kale: Use in shakes, steam it, saute it.

Broccoli: Great raw or steamed!

Alright GNS followers... Due to technical difficulties this blog post has come to an abrupt close via iPhone. I hope the information I've included (prior to the tragic death of my laptop/VCR/coffee table) has been informative and I will conclude our segment on the importance of greens as a staple in your diet as soon as I am up and running again. Video included as I cannot include attachments with this application. My apologies!

Go get something green to eat :)

What to expect when you're expecting... to get fit

You want to eat clean, work out mean and start feeling and looking like a queen... But embarking on this lean lifestyle seems overwhelming and unattainable. Aren't you tired of the feeling that you've failed every time you attempt a lifestyle change and don't follow through?

Maybe all you need are the right tools to supply your arsenal of reasons why you CAN do this.

You CAN have it all and you deserve it all.

Its time. You're ready to take that first baby step to living fit physically and emotionally.

Stick with me you driven divas - here at Gravel and Stilettos I am going to be taking you all on an adventure. Over the next six weeks I will be writing the usual weekly blog, only now I will be supplementing the written information with video!

Be sure to subscribe by email so you don't miss a thing! Do it now!

My number one goal is to provide information that will help you choose a healthier life every second of everyday.

Get excited!

To kick things off next week I will be talking about what nutritional staples need to be on your grocery list. I will also discuss how to read labels to choose the best options to achieve your fitness and nutrition goals.

Remember, if there is anything you'd like me to touch on specifically please don't hesitate to contact me directly at Gravelandstilettos@gmail.com