Integrative Life

Shed weight and feel great! Real foods, no gimmicks. We can work with you live, via Skype and/or email. Contact our nutritionist, Karolyn, to get started today! 562-865-6160

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New Year...New You?

So here we are January is already nearing it's end. Yep, January 20th is now upon us, friends! Typically the beginning of the year brings about ambitious goals, fresh outlooks on life, and a desire to create change. Often times those goals, outlooks and changes are quickly forgotten with the hustle and bustle of daily life; so if you haven't seen any progress yet, don't give up! Here are my 5 tips on how to stay focused on reaching your weight loss goals for 2017.

1.) Patience and persistence are key. If you are expecting miraculous weight loss, it's not going to happen. If you want to lose weight and you want to keep it off for good, it's imperative that you accept that the process take patience. 2 - 3 lbs a week can seem slow as molasses when you wanted to lose 20 lbs yesterday. The reason that patience and persistence go together is because the ability to stay persistent when the scale isn't moving as quickly as you'd like it to, tends to be a real challenge. I know it's super cliché but you didn't gain 10 lbs in a month and you're likely not going to lose 10 lbs in a month. Be patient with the process and know that your persistence will pay off.

2.) Swap snacks. I know people hate to hear it but if you really, truly want to lost weight then you have to swap out those frankenfood snacks with real, whole foods. Swap the chips, candy, crackers, whatever out with a piece of fresh fruit and a 100 calorie pack of raw nuts or a piece of cheese, or have some veggies and hummus or even veggies and guacamole. Your body will use and metabolize the fresh, healthy, whole foods completely differently than it will handle processed snacks full of mystery ingredients. Try it for a week and see how much better you feel. Get a 100 calorie bag of your favorite chips and save it for a Saturday night splurge.

3.) Hydrate. As silly as it sounds, water does provide mass in your stomach. A large majority of our nation eats when really they just need to drink water. Mistaking thirst for hunger is a big mistake in the weight loss game. If you drink 2 glasses of water before each meal and snack, studies show not only are you likely to lose more weight than those eating the same thing but not drinking water, and you are also more likely to keep the weight off. Make drinking water or herbal tea an integral part of your day, every day. Aim for half your body weight in ounces of water.

4.) Give yourself at least a two hour window between your last meal and bedtime. In my experience, those who allow a two to three hour window from dinner time until bed time have better results than those who are in the habit of snacking right before bed. It can be a hard concept to grasp but over eating is over eating is over eating, meaning, even if you are eating a smoothie right before bed, that could potentially be more calories than you need. If you are truly hungry that's one thing, but if it's late and your bored make some tea, brush your teeth, knit, color, go for a walk, keep yourself busy or go to bed. If you are sniffing around for ice cream, ask yourself if you would eat broccoli in that moment. If the answer is no you would not eat broccoli, then chances are you are not hungry, you are bored. Bored eating is a quick way to rack up calories you do not need. Don't blow a good day of hard work. The equation is what it is: you have to burn more calories than you consume if you want results.

5.) Eat more plants! Bulking up your meals with fresh vegetables like leafy greens such as romaine lettuce, spinach, and kale, zucchini, mushrooms, broccoli, cauliflower, green beans, etc. is a great way to save on calories. Many people who carry extra weight tend to fill up on carbohydrates like cereals, bread, tortillas, rice, noodles, and pasta. Imagine if you cut that back by 1/2 and supplemented the other half with vegetables. Vegetables are by far the easiest way to feel full on the least amount of calories. They also help get things moving through your system in an efficient manner. If you are backed up or troubled by constipation, fruits and vegetables can help tremendously.

If you make these 5 tips part of your daily routine, you will be able to reduce weight, experience increased energy, sleep better, and think more clearly. That sounds like a winning situation on multiple levels! You have the power to control how you feel at the end of the day! Take charge of your life by taking control of what you put into your body and what you put on your plate.

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Don't Be Ghouled!

Halloween is upon us but don't let all the candy fool you!

This is the time of year where it gets a lot easier to throw that whole healthy eating thing right out the window and convince yourself that you'll start fresh in January of 2017...Wait...what?!

That's crazy talk. If you feel like throwing in the towel, it's time to get your blood sugar stabilized and start eating for your health. Click on the link below to learn more...

http://integrativelifellc.tumblr.com/post/150692256450/personalizednutrition

 Check out my Top 5 Do's and Don't to survive Halloween!

 1.) Don't buy any Halloween candy. It's totally okay to be the person who passes out pencils. There's enough candy in the children's pillow cases! If you know you are the person that buys the Halloween candy and then eats it all, be honest with yourself this year and don't make the same mistake again!

2.) Okay so you won't pass out pencils. Buy candy you do not like. This is a must. If you are going to buy candy, wait until the actual day of Halloween to buy it and purchase the stuff that's on sale that you know you won't eat. Then sit on your porch and pass it out until it's all gone. And just to reiterate, if you know you are the person who buys the candy and eats it all, it is absolutely imperative to buy candy you don't like!

3.) Don't get involved in office candy and definitely do not have bowls of candy out at home. This is how needless and forgotten calories add up. If you really want to commit to your health, you absolutely have to stay mindful of the BLT's...bites, licks, and tastes. By passing up the candy you are making the sweets a non-issue. By making sweets a non-issue you are preventing sugar from controlling your life. It's that simple. The less you have it, the less you crave it and exactly the opposite is true. The more you have it, the more you want it. It's like a drug. You've already gotten involved in the candy, sugar is taking over your life and that's why you want to throw the towel in? I get it. If you really want to take charge of your health you have to take the first step which is the "Just say No" approach. It will get easier and easier, I promise!

4.) Don't eat your children's candy. Even better, come up with a reward system where they give you some, most, or all of their candy for a new toy, a couple bucks, or a sleepover with their best friend. Once you have said candy in your possession, toss it! We used to do a candy exchange at the office where clients would bring in 1 lb of candy and I would exchange it with one of our healthy desserts we had at the time. Clients would ask me what I was going to do with the candy. "I'm going to throw it away," I would say. "It's trash." This is not really a hard core or wasteful approach. Whether the candy goes in your body or in the trash, it's still trash. Your body is not a wastebasket, it's a temple! Not only is it a temple but it's the only place you have to live for the rest of your life! Treat it well!

5.) Have fun! Put the focus on yourself, your child, partner, etc. winning the Halloween Costume Contest rather than on the fact that you aren't eating the candy...because the fun should really be in dressing up and seeing all the others in their creative costumes as well!

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Weight Loss...a dream or reality?

Whether they are clients, friends, or complete strangers that ask what I do for a living, everyone wants to know the answer to the million dollar question: how do I lose weight?

For the most part, everyone understands that you have to eat less to lose weight. But eat less what?

People also know, for the most part, that they need to eat a healthier way. But what does that mean? In this day and age with all the propaganda and advertising, what the heck is really, truly healthier?

And always, always, always, people know they need exercise. Exercise, to most people, is the essential missing ingredient in their daily routine and the key that will unlock all the weight loss mysteries of the world.

Let's clear the air.

Eat less what? A calorie is not a calorie is not a calorie. What we consume our calories from dictates not only the number on the scale, but how we feel as well. 500 calories from a McDonald's combo meal is not the same as 500 calories from chicken and quinoa with vegetables and avocado. Let's be honest. All food is foreign in our bodies. Having said that, all food that we eat directly feeds our cells making our mitochondria either a power house or a pooper scooper. What we don't want is mitochondrial dysfunction which leads to serious inflammation, fatigue, chronic pain, and tissue demise. What's interesting with weight loss is that you actually have to eat more to eat less. The more = frequency, the less = portions. If you don't eat enough during the day, you are bound to make up for it by over eating all night.

What does eating healthier really mean? We all know we should do it. But how? If it's a cookie but it's gluten free, that's really beside the point. It's still a cookie. If it's a cookie but it's vegan, that means it's not made with animal products, not that it's not packed with sugar. Eating healthier means adding more greens to your day and eating less white stuff like sugar and flour; that includes fried foods. Imagine your plate like a smiley face: one eye is your protein, one eye is your starch, and the big smile (i.e. the other half of your plate) is full of vegetables. Putting the focus on what you can eat, rather than what you can't, is key to long term success.

Is exercise the key that unlocks the world's weight loss problems? I'm sorry, but my answer is no. Abs are made in the kitchen and you can't outwork a bad diet. Exercise is an excellent tool to add to your daily routine but it is extremely difficult to lose weight based on exercise alone. Great for your heart and great for your cells, exercise is a natural energy and brain booster! Get your daily dose to help keep your mind sharp and your muscles strong, but don't bank on it for weight loss.

"But, Karolyn, I already do all of these things and I'm still not losing any weight." If that sentence resonates with you it's time to take a cold hard look at where your head is at. Are your portions in check? The bad news is, that even if you are eating all the healthy foods, too much is still too much. Are you drinking enough water? Man can not lose weight on healthy food alone. Drinking 1/2 your body weight in ounces of water every day is a crucial element to success! Try it. Do you have a defeatist attitude and feel like weight loss just isn't for you? Do you think you're not good enough or that you don't deserve the results of living in a healthy body, "free from the burdens of being overweight" as one client who lost 40 lbs put it? If so, your mindset has to be changed. If you want to be successful with weight loss you have to stay committed. How hard is it to stay committed if you wake up every day and say, "this stinks." "this is too hard." "this is not working." "I'll just be fat forever." Discouraging thoughts do not help. Berating our bodies does not encourage us to make healthier choices. In fact, it does just the opposite. Businesses are not built over night and weight loss isn't achieved after one healthy meal and a solid work out. It takes time. Be kind and loving to your self. Staying positive and keeping your eye on the prize is what elicits results.

Here are my final thoughts (today!) on weight loss:

Don't get hung up on the scale

Keep the focus on the food

Tell yourself every day that you can do it. Seriously. If you believe it, you can achieve it. If you tell yourself you can't, then you won't.

Don't ever give up!!!

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7 Week Reset

Top 7 changes to make this week for the next 7 weeks!

7 is also the amount of pounds people put on from Thanksgiving to NYE!

   Is your weight still up from 1/1/16? Or did some weight creep up over the summer festivities? Believe it or not there is still time to shed some pounds before the holiday festivities begin again! With Halloween right around the corner, I am encouraging everyone to hop on board the 7 week reset! Here are the top 7 things you can start doing NOW to slim down before the holidays!!

 Don’t touch the junk! Make it a point now to avoid the drive-bys. Or, as Gwenyth Paltrow’s GOOP refers to them as, BLT’s: Bites, Licks, and Tastes. The drive-bys add up quicker than we realize. Another issue with having a handful of M&M’s here and a bite of doughnut there, is that we are likely to forget that the drive-by happened. So a little later in the day, it’s a slice of pizza here and maybe a bowl of ice cream there, having completely spaced that the earlier misdeeds ever even occurred. We are all better off stopping before we start! Just say no!

Be like Popeye! Not that it necessarily has to be spinach, but loading up is essential to slimming down. Whether its spinach, kale, brussels sprouts, cauliflower, broccoli, green beans, cabbage, zucchini, yellow squash, asparagus, or cucumbers filling up your plate, thereby filling up your belly, adding more greens to the mix is crucial to success. The biggest deterrent to sticking with a weight loss program is feeling hungry. Whether it’s mental or real, no one really enjoys feeling hungry. If half your plate used to be mashed potatoes, rice, corn, or beans, scale that back to ¼ and fill the rest of your plate up with greens.

  Hydrate! Do you mistake thirst for hunger? There are a whole lot of people out there eating when they really just need to drink water. Both water and herbal tea are excellent sources of liquid to truly hydrate you and help aid in the weight loss process. Not a fan of water? Add some lemon, cucumber, lime, or strawberries and mint. Make sure you always have your bottle or glass near you and that you are drinking it all throughout the day. Drinking a tall glass of water will help decrease the amount of food you eat and also helps suppress ghrelin.

Get your beauty sleep! Did you know that lack of sleep throws off the two main hormones that control when you are hungry and when you feel full. These two hormones, ghrelin (enhances appetite) and leptin (helps you feel full), will not function properly when we don’t get enough sleep so we basically end up always feeling hungry and never feeling full. What?! Yes! It’s true. Ever notice when you’re super tired and you lean on caffeine, sugar, and carbs (which turns into sugar) to stay awake? This is exactly why. The caffeine, sugar, and carbs may help you stay alert momentarily but in the long run relying on quick bursts of energy is only going to wreak havoc on your blood sugar, leaving you down in the dumps, only to crave those same foods all over again.  Set a bed time alarm. Go to bed. Leave your phone on your dresser, nightstand, or better yet, in another room. Read a book. Fall asleep. If you struggle with waking up and not being able to fall back asleep, try wearing an eye mask. It makes it much easier to fall back asleep when you open your eyes but no light or thoughts seep in.

 Chew your food! Remember, we only have teeth in our mouths. Slow down and enjoy your food. Be present while eating meals and snacks. Eating while driving, eating while watching television, eating while staring at your phone or computer, and eating while standing up, are all forms of distracted eating. When we participate in distracted eating we are less likely to remember that that meal occurred. When we rush through meals and snacks food does not get chewed as thoroughly which means it also gets backed up in our system and does not break down in a timely or orderly fashion. Hence, irregular bowel movements, constipation, bloating, cramping, gas, etc. The easiest way to slow down the process is to put your fork down in between bites. Take a bite, set your utensil down, and chew. It’s easy to get caught up with fast eaters but sticking with this tip will help slow your role tremendously! This habit will also help you with one of biggest tips of them all: not going back for seconds. If you can break that habit now, your future of weight loss and maintenance will be bright!  

Get your groove on! Whether it’s dancing, walking, Pilates, yoga, water aerobics, hiking, etc., getting your groove on, i.e. moving your body, is so important for an energy burst and calorie burn. Even a quick ten minute jaunt of activity is beneficial. While 30 minutes a day is ideal, everything counts! Another thing to remember is that you can do your activity in 5 minute spurts, meaning you don’t have to knock out 30 minutes all at once. When I wake up in the morning I do a 5 minute routine of 10 push-ups, some Pilates moves, and 3 reps of 12 with my light 3 and 8 lb weights. I walk for 10-15 minutes at lunch and 10-30 minutes (depending on what kind of mood I’m in!) before bed. I find that breaking it up throughout the day makes it easier to get it done Monday – Friday. Saturday and Sunday, wake up and knock it out. “They” say that people who exercise in the morning are more inclined to make healthier choices throughout the day because they don’t want to erase their hard work. Regardless of whether its morning, noon, or night, find an activity you enjoy and commit to it.

Treat Yourself! I’m not talking about a steak and lobster dinner! Treat yourself to a massage, a pedicure, a pair of new slimmer pants, or a holiday dress or suit. Use non-food rewards to encourage yourself to keep going. Let’s say 5 lbs is a pedicure, 10 lbs is a massage, and 20 lbs is that pair of pants or shoes you have been eyeing! Maybe a way of treating yourself is a day of lounging. Turning off your phone and tv, drinking tea and reading a book. Staycations are amazing rewards when done right! Set boundaries so your loved ones know it’s your time, your reward, to just be. Relax. Be peaceful. Be kind to yourself. Old habits die hard and food habits are engrained in most people since childhood.  

  I hope these 7 tips give you the inspiration you need to get motivated before the holidays! Instead of gaining the holiday weight, let’s lose it!

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Top 5 Fall Foods

Want to boost your immune system with antioxidant rich fall foods? Here's a list of my top 5 favs!  

1.) Apples - You know what they say! An apple a day keeps the doctor away. Crispy and juicy apples are packed with antioxidants and fiber. Be sure to eat them with the skin because that's where all the nutrients are. Apples are THE most accessible snack. Strong and sturdy, they can take a beating in your bag without turning to mush!  

2.) Cauliflower - Who doesn't love a vegetable that can be turned into pizza crust or tortillas?! This versatile vegetable is packed with phytonutrients and vitamin C. In addition to making a lovely crust or even "breadsticks" cauliflower can be blended into a creamy soup, roasted in the oven, sliced into steaks, and even pulsed into rice!

3.)  Pomegranates - these are the real deal here. Pomegranates are an antioxidant power house! This fruit is a great source of fiber, B and C vitamins, and folates. Add them to yogurt, toss them in a salad, or blend them in your smoothies!

4.) Squash, squash, squash - all the squash! So many different varietals here, where do I begin? Spaghetti squash, butternut squash, red kuri squash, acorn squash, and delicata squash just to name a few. They range in flavor from sweet to nutty and can be baked and stuffed, shredded like spaghetti, roasted in the oven, tossed chunky or blended into soups.

Red kuri squash stuffed with quinoa, leeks, garlic, shitake mushrooms, broccoli, cabbage, and kale. Garnished with fresh rosemary and carrots.  

5.) Sweet Potatoes - Slice em up as chips or crank them through the spiralizer to make some sweet potato curly fries in your very own oven! Toss them on some parchment paper, season with cinnamon, and roast on high heat - about 450 degrees for 15 - 20 minutes, stirring a few times during the process. Oil free! Sweet potatoes have anti-inflammatory benefits, are a great source of vitamin A and will give you a little does of iron as well!

What's your favorite fall food!?

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What's in Season?

As the season is changing slowly from summer to fall, berries are getting a little sour and nectarines are pretty hard to find! When you are eating an abundance of produce and really relying on that crispy apple or those juicy grapes to get you through the afternoon slump, there is nothing worse than at that moment, biting into a mealy apple or sour grapes! Such a let down! Though it can also happen even when fruits are in season, it's always best to stick with what's being grown now. Below is a list of what to stick with for the rest of September and October. Check it out!

 SEPTEMBER:

Apples

Asparagus

Avocados

Basil

Beets

Brussels Sprouts

Cabbage

Carrots

Celery

Chili Pepper

Collards

Corn

Cucumber

Eggplant

Grapes

Grapefruit

Green Beans

Guava

Kale

Kohlrabi

Lemons

Lettuce

Mushroom

Mustard

Nectarines

Okra

Onion, dry

Onion, green

Oranges

Passion Fruit

Peaches

Pears

Peas, black-eyed

Peppers

Persimmons

Pineapple

Plums

Potatoes

Raspberries

Sapote

Spinach

Squash, summer and winter

Strawberries

Tomatillos

Tomatoes

Turnips

  OCTOBER:

Apples

Asparagus

Avocados

Basil

Beets

Broccoli

Brussels Sprouts

Cabbage

Carambola

Carrots

Cauliflower

Celery

Chard

Cherimoyas

Chili Pepper

Collards

Corn

Cucumber

Eggplant

Grapes

Grapefruit

Green Beans

Guava

Kale

Kiwi

Kohlrabi

Lemons

Lettuce

Mushroom

Mustard

Okra

Onion, dry

Onion, green

Passion Fruit

Peaches

Pears, Asian

Peas, Black-eyed

Peppers

Persimmons

Pineapple

Pomegranates

Potatoes

Raspberries

Sapote

Spinach

Squash, summer and winter

Strawberries

Tangelos/Tangerines

Tomatillos

Tomatoes

Turnips

Yams

 I have been part of a local co-op for almost ten years and I have to say it has been an amazing learning experience! If you do go the co-op route, you definitely want to make sure you can do things like "edit your exclusions" which Farm Fresh To You allows you to do. I know I don't want to be cooking rhubarb so that, among a few other things, are on that list. You can also modify how often you get your delivery and skip deliveries. It is an amazing way to eat "farm to table." So fresh and delicious. There are many options these days for farm to door delivery services. Another easy way to eat seasonally is to shop farmers markets. Before you start saying that they are too expensive, hear me out. There is a BIG misconception in pricing at farmers market. If you are buying fresh baked bread, hummus, olive oil, honey, etc., yes, you are going to pay a premium and for some it's worth it. Local, raw, organic honey does wonders for some peoples allergies. My husband is living proof of that. However, if you just stick with fresh produce you will be amazed at how much you can save. The real trick is to go just before they close and then you can get really good deals on single items or even full cases!

Shopping farmers markets is also a great way to get your children involved. Lots of times there's live music and face painting. Beyond that though, taking your children or grandchildren to a farmers market eliminates all of the propaganda. They may be tempted by kettle corn or a snow cone, but that is small potatoes compared to the amount of temptation of junk that is targeted directly towards them at a grocery store. They can touch, feel, smell, and taste samples of all the amazing fresh produce that's there.

All in all, you can't go wrong with seasonal eating! It's the best way to taste how produce is supposed to taste: fresh, crispy, juicy, sweet, and delicious! 

Buy fresh, buy local! You won't regret it!

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Personalized Nutrition

Do you ever feel like you have tried everything and nothing has worked? At Integrative Life we work one on one with our clients so they can achieve the weight loss and health goals they desire. Imagine the possibility of losing 6 - 10 pounds in a month, reducing medication, and increasing energy! It is possible and you can do it too! Personalized nutrition = results.   

During our initial consultation, most people are exacerbated by the thought of trying yet another program, they are tired, and feel down...and yes they have tried everything. I believe a major part of why Integrative Life works is because everyone gets one on one, private counseling. There are no group meetings, no airing dirty laundry, no listening to someone repeat the same story every week, and most of all, no feeling ashamed or embarrassed in front of a group of people because everyone else is losing weight but you.

The beauty of our program is that we take the time to sit down with our clients on a weekly basis to review their week, check their weight, and smooth out any bumps in the road. Our program is based on the philosophy of healing your body from the inside out. We focus on eating healthy, whole foods every few hours. No starving and no gimmicks. We actually encourage eating throughout the day! Our program also works because it is tailored to each individuals needs. We create a strategic plan together so that you can be prepared in any situation.

Just last week, we celebrated a 118 pound weight loss, naturally! No going under the knife, no popping pills, or magic potions. Dedication, determination, persistence, and patience are what yielded those results. She wanted it badly enough that she stayed committed to her goal. There are ups and downs on the journey, but we focus on consistency, not perfection. Consistency is key and at Integrative Life, we are committed to helping all of our clients reach their weight loss goals!

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Survival Mode

Let’s face it, weekends can be challenging for all of us. Most of us are creatures of habit and the majority of us have a set routine Monday through Friday. When it comes to weight loss many people do really well during the week and are excited to see the scale drop, yet when Friday rolls around it seems like our inhibitions automatically start to lower. By Monday morning we are left wondering how the heck it was possible to put those pounds back on that we worked so hard to lose last week. Check out the tips below on how to survive the weekend in weight loss mode.

1.) Get through Friday. TGIF! But, technically Friday is part of the work week, right? The looming issue is getting through Friday's on a high note. Conquering Friday's by staying on your plan means waking up Saturday feeling great, and happy, and light, and proud of all your hard work! Maybe you’ll take that Zumba class you’ve been talking about or go for a nice morning walk to keep yourself going. You’re also more likely to whip up a smoothie or have a veggie scramble and pass on the brunch buffet.

2.) Be prepared! Part of getting through Friday means you have leftovers to toss in the oven for dinner and healthy choices around for the weekend. I find the biggest challenge is when we start eating out on Friday. If you have dinner out Friday, a meal out Saturday and another meal out on Sunday, that’s a minimum of 3 meals out in 72 hours. That means more mystery calories, typically more carbs and sugar, and for sure an overload of sodium. Excess amounts of sodium cause you to bloat and retain water...see how your ring moves around your finger or how your feet feel in your shoes after a few consecutive meals out. No bueno! We all know how quickly Monday arrives...being prepared also means getting your grocery shopping and prep work done on Sunday so you can enjoy healthy meals throughout the week. 

3.) Drink water! This may be the easiest yet most overlooked weekend task. When you are at your desk or in your car during the work week, do you typically have a water bottle by your side? I have clients with reminders in their phones, or use specific size bottles so they know exactly how much water to drink to reach their daily goal. Drink water before your coffee, drink water before meals and snacks, and grab your bottle to go if you’re going to be out and about. If you are unsure about your daily water goal, divide your weight in half and drink that amount of water in ounces.

4.) Eat for stable blood sugar. Read: don’t leave home empty handed! How many times have you left to run an errand that you think is going to take an hours time tops, and 3 hours later you find yourself with low blood sugar wanting to eat anything in sight? It is imperative to leave the house with two things: a healthy snack and water. What kind of healthy snack, you ask? Here are some quick grabs: fruit and 100 calorie pack of raw nuts, fruit and string cheese, a smoothie, plain yogurt or cottage cheese with fruit, cucumbers and cherry tomatoes with either the raw nuts or string cheese, or both! Eating for stable blood sugar on Saturday and Sunday is just as important as eating for stable blood sugar during the week. It may be even more important since there’s usually the temptation to eat out, have a drink, kick your feet up and tell yourself you don’t care or are too tired to care about your diet; plus there’s always Monday to re-start.

5.) Journal, journal, journal! What happens to your journal Friday night? Does it get placed on your counter or is it left in the car, your briefcase, or at the office? Keeping your journal open on the counter with a pencil inside is the best way to keep track of what you are eating and drinking. With weekends usually comes more noshing which can easily lead to overindulging. If you are doing casual food drive bys, meaning a handful of something here and a taste of something there, think about how many extra calories you are consuming that you are likely inclined to forget you ever had. You bite it, you write it, no matter what day it is. If you are away from your journal, write it down on a scratch paper, text it to yourself, type it into your notepad, take a picture, but please, do not rely on your memory. Dieters amnesia is a real syndrome, friends!

----------------------------------------------------------------------------------------------------------- I hope that these 5 tips will help you get through the long weekend and many more! It’s easy to give up what you want most for what you want in the moment, but following these tips will help you stay mindful and focused on your goal. What goes into losing weight is not just willpower but a also a combination of all the tips above. Stay mindful, stay focused, be prepared, and do your best every day! Losing weight over the weekend is no easy task, so even if the scale stays the same Monday morning, consider that a victory!

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Grocery Shopping...How To's

Are you spending hours on the grocery store aisles trying to figure out how to pronounce crazy ingredients or googling whether or not carageenan in your almond milk is seriously the culprit in your new clean eating diet? Did you already buy the product that looked like perfection and once you got home realized it was laced with high fructose corn syrup? With the overwhelming amount of (mis)information and marketing dollars out there, I often say to clients that the mindful consumer is the most targeted consumer. It's hard to believe what really goes on behind the marketing and advertising scene that makes you buy that bag of Cheetos. One bag seems innocent enough while convincing ourselves that this time it will for sure last a week when we know it never does. Then, once you're half way through the bag, you further convince yourself that it's probably best to eat the entire bag now that way it's out of the house. You will never buy them again, you swear! We've all been there. It's frustrating, annoying, and downright uncontrollable. Let's stop the madness right here and now. Check out my Grocery Shopping How To's and find out how to prevent those pesky Cheetos from jumping into your cart again!

1.) Don't go to the market hungry...blood sugar and will power go hand in hand. Think about the last time you went way too long without eating and then ate everything in sight. That is low blood sugar. Low blood sugar + powerful advertising = total disaster. In the event that you do show up to the market with low blood sugar, head straight to the produce section and pick up a banana and a bag of raw nuts. This is the healthiest version of a "power bar" you can possibly get. It will give your blood sugar a nice gentle boost, clearing that mental fog and allowing you to proceed with your shopping in a much healthier frame of mind.

2.) Shop the perimeter! I know you have heard it before. But I also know the Cheetos are not on the perimeter so somehow, someway, we end up on the chip aisle. What we will find on the perimeter of the market varies greatly from what we find up and down those tricky aisles. Perimeter: produce, dairy, meats. Aisles: processed snacks, sodas, candy bars. Perimeter: kind to your waist line and overall wellbeing. Aisles: adds to your waist line and declines cognitive function. Perimeter: healthy fresh foods the whole family can enjoy. Aisles: frankenfoods. You get the point. If Tip 1 is underway, it will make Tip 2 much easier!

3.) Create a grocery list. Draw up a list of things you need based on what you have at home. If you are super organized and know what you will be cooking for the week, great! Make your list based on that and stick with it. If you are a little more fly by the seat of your pants when it comes to preparing meals and snacks, still make a list and choose fruits, vegetables and lean meats that are quick and easy to grab or prepare. Some ideas that come to mind are apples, oranges, pears, bananas, berries, bell peppers, romaine lettuce, zucchini, mushrooms, tomatoes, potatoes, chicken breast, fish filets, eggs, yogurt, raw nuts and seeds. Either way, make your list before you go! Whether it's printed out, scribbled on a piece of paper, or on your notepad on your phone, just do it. Be fastidious and only allow in your cart what is on your list. Think about all the money you will save if you stick with your list and don't buy junk you don't need!

4.) Commit and recommit. Whether you are working toward a weight loss goal or maintaining a weight loss, make the commitment to your health every day. Every morning when you wake up tell yourself you deserve to live a healthy life, in a mobile body with a functional mind. Committing to these few tips will help tremendously with the choices that you make at home. If you don't buy garbage, you won't have it there to eat and neither will your loved ones. There is a big difference between going out for a scoop of ice cream compared to having gallons of it on hand in the freezer. Living a healthy life is a choice and for a lot of us, we make that choice every day by committing to fuel our bodies with healthy, whole foods that are nutrient dense and satisfying.

 I hope you will find these tips helpful! Let me know what you think in the comments below and feel free to share your own tips for success!

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Integrative Life...Who we are

At Integrative Life, Dr. Minkus, D.O. and Karolyn Younan, C.N.C. believe the most powerful source of medicine is food. We use foods to heal the body from the inside out. If you want to learn how to shed unwanted weight, reduce inflammation, increase energy, and age gracefully, this is the right place to be! If you would like to join us in your quest for health and longevity, call us today at 562-865-6160, message us here, or email us at [email protected].   

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