Do you know that if you consistently ate healthier and moved your body more you would most likely lose weight? Yes, of course!
Most of the women I work with know what the basics are to losing weight. Over the past eight years I have worked with smart and educated women just like yourself! I have coached women in a variety of professions from teachers, executive directors, stay-at-home moms, nurses, marriage counselors and even nutritionists.
Why is it that both you and these other women know how to lose weight, but you’re not doing the behaviors that would result in weight loss? You may even be a professional dieter and know all the calorie levels and portion sizes of food. The truth is that it is not a knowledge issue.
Most women know that they need to eat healthier and move their body more. When you find yourself not doing it–or using food to cope with stress–there is a gap that needs to be addressed! Or, you may even be resistant and not wanting to do the things that you know would help you drop the weight. Either way it is ok, I understand. I was once there myself.
Over the next few months I’m going to begin to talk about and help you understand this gap.
Today I would like you to know…REALLY know, that all those weight loss programs that you have done, all those ‘failed diet attempts’ and regaining the same pounds over and over again was not due to YOUR failure but instead what you NEEDED was not included in that diet. The diet’s failed you.
Because, you see, a diet will not help you overcome an emotional eating issue. A diet deals only with food and activity, NOT an emotional issue. I want you to know even if just for today, you are not alone in your struggles and your weight problem is not because you are not smart enough or educated enough.
To overcome an emotional eating problem you need to have a comprehensive approach that is one step at a time; addressing the mental, emotional, nutritional and physical aspects while providing REAL tools so that you CAN let go of the need to use food a little more each day.
Know that you are not alone. Decide that today you are letting go of the self-blame and beating yourself up about past diet failures. Just for today, be kind to yourself.
https://blissfullyhealthy.com/wp-content/uploads/how-to-lose-weight.png3741000Coach Emmiehttps://blissfullyhealthy.com/wp-content/uploads/Updated-Blissfully-Healthy-Wellness-Coaching-PNG-copy.pngCoach Emmie2017-01-12 22:39:492018-07-02 23:04:53Do you know how to lose weight?
Do you suffer from depression, anxiety, insomnia, fatigue, headaches, indigestion, skin rashes or joint pain?
Are you having trouble losing weight and keeping it off?
What most physicians won’t tell you is that your diet could be causing some–if not all–of these symptoms. Food sensitivity testing can help you identify foods and ingredients that could be causing one or more of the symptoms listed above.
If you are starting out the New Year with goals of losing weight and feeling great, one of the ways to support these efforts is through the Food Inflammation Testing (FIT Test). Our FIT Test examines how you react to over 130 different foods to see which ones you are sensitive to.
This information is powerful in helping you find your specific road to freedom and living Blissfully Healthy!
Contact us for more information on this test and how you can have a specific plan to overcome some of the symptoms you’ve been suffering from for years.
Get more information or schedule your food sensitivity testing:
It’s that time of year again where pumpkin is THE go-to ingredient! Instead of indulging in all of the overly sweetened, whipped, heavily doctored pumpkin recipes, consider this ‘feel good’ recipe of pumpkin muffins. Easy to grab on the go and give you all the feels of pumpkin without the guilt!
Blissfully Healthy Pumpkin Muffin Recipe – Dairy and Gluten Free!
Ingredients:
1/3 cup pumpkin puree
1/3 cup maple syrup
1/4 cup melted coconut oil
3 eggs
1 tsp vanilla extract
1/4 cup coconut flour
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp ground cloves
1/2 tsp baking soda
1/2 tsp baking powder
pinch of salt
Optional: 1/2 cup dark chocolate chips
Instructions:
Preheat oven to 350 degrees.
In a large mixing bowl, combine pumpkin puree, maple syrup, coconut oil, eggs and vanilla extract; mix well.
In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, baking powder, baking soda and salt.
Pour dry ingredients into bowl with wet ingredients and mix well. Fold in chocolate chips (optional).
Use an ice cream scoop to scoop batter int 5 silicone baking cups.
Who doesn’t love a yummy Snickerdoodle Cookie? Here’s a great dairy free and gluten free Snickerdoodle cookie recipe for guilt-free indulgence.
Dairy and Gluten Free Snickerdoodle Cookie Recipe:
Ingredients:
1/2 cup blanched almond flour
3 Tbsp. coconut flour
1 tsp. baking powder
1/4 tsp. salt
1/4 cup coconut oil, melted
1/4 cup maple syrup
2 tsp. vanilla extract
1/2 tsp. ground cinnamon
2 tsp. coconut palm sugar
Instructions:
Preheat oven to 350 degrees. Line a cookie sheet with parchment paper or non-stick baking mat.
In a large mixing bowl, combine almond flour, baking powder and salt; mix well.
Add melted coconut oil, maple syrup and vanilla and mix ingredients until well-combined and dough begins to thicken.
In a small bowl, combine cinnamon and sugar. Scoop out a rounded tablespoon of dough and roll in hands to form a ball. Roll cookie ball in the cinnamon-sugar mixture to coat and place on baking sheet. Repeat until the cookie sheet is full with about 2″ space between cookie balls. Use a jar or flat-bottomed cup to gently flatten each cookie.
Bake for 8 minutes or until edges begin to turn golden brown. Remove from oven and allow to cool for 5 minutes, then transfer to a cooking rack to cool completely before storing.
Are you tired of turkey? Ready to get back to healthy eating habits but don’t know where to start? This week’s #foodforthought Friday recipe is the Blissfully Healthy Protein Power Bowl!
In a shallow pot add 1 tablespoon of coconut oil + diced onions
Cook on low for 3-5 min to caramelize
Add diced sweet potato, broccoli, bell pepper and cook for 5 min
Add sun dried tomatoes + spinach and stir
Crack eggs on top slowly
Add salt + pepper to taste and cover with lid and let the eggs cook for about 3 minutes and serve.
https://blissfullyhealthy.com/wp-content/uploads/protein-power-bowl.png3741000Coach Emmiehttps://blissfullyhealthy.com/wp-content/uploads/Updated-Blissfully-Healthy-Wellness-Coaching-PNG-copy.pngCoach Emmie2016-12-02 20:04:262018-07-02 21:57:19Blissfully Healthy Protein Power Bowl Recipe
Thanksgiving can be a difficult time for Emotional Eaters. This year we have put together a road map for our Blissfully Healthy Community on how to survive Thanksgiving without feeling guilty or shameful!
Tip #1: Have a healthy start to your day. Get up and make yourself a healthy breakfast so you are not tempted to snack all day. Skip unhealthy dips and opt for an almond snack or fruit instead. Begin the day STRONG so you are not tempted to overeat later.
Tip #2: Get involved in a local activity like the Thanksgiving Day Turkey Trot before Thanksgiving dinner or head the gym, go for a long walk. BE ACTIVE!
Tip #3: Dress to impress! Skip the Yoga pants and sweats, instead dress up and show off your beautiful self.
Tip #4: Use healthy alternatives this year instead of heavy butters and creams.
Tip 5: Take what you love and leave the rest! Know that you can go back for seconds if you want! By taking the special feelings out of the food we have a better chance of not overeating.
Tip #6: Don’t tempt yourself with a dirty plate!!!
Tip #7: Prioritize your plate!
Tip #8: Be active AFTER Thanksgiving Dinner!
Tip #9: If you can avoid taking leftovers all together, do it! If not, take enough for one day and give the rest away!
Tip #10: Remember what this holiday is really about. Enjoy time with your friends and family. Open your door to the less fortunate, volunteer, do things that make your heart full and happy!
From our family to yours, we wish you a Blissfully Healthy & Happy Thanksgiving!
Wake Up Early!
Even if you are not a morning person it is important to wake up with enough time to get your body started right. Get up and get moving by doing a light stretching routine to warm your body up.
Allow yourself a few minutes to be present in the day before you rush out the door!
A L W A Y S eat Breakfast!
You need E N E R G Y to start your day so make sure you start you day right with a healthy mixture of Protein, Carbs & Fruits & Veggies!
Forever Fit Habit # 2:Water, Water, Water:
During the day, don’t forget to Drink W A T E R! The Recommended daily water intake is at least half your body weight in ounces throughout the day. Hydration helps with a number of issues related to weight loss:
Combats fatigue
Flushes out toxins
Moves matter through the intestinal tract reducing constipation
Reduces appetite and the need for unnecessary eating
It is easy to get lost in the day but staying hydrated is an important part of healthy weight loss success so make sure to schedule your water breaks throughout the day!
Forever Fit Habit #3: Move
This is a hard habit to stay consistent with especially if you have a job that requires you to be at a desk all day. Just like scheduling your water breaks, you have to schedule time to get up and move! Our bodies were not designed to be sedentary! Here’s a few recommendations to get started:
Schedule a 15 minute move/stretch break every 2 hours throughout your day. Get up, leave your desk and walk inside or outside for at least 10-15 minutes.
If you have a job that requires you to be at a desk for 8 hours a day ask your supervisor about an option for a standing desk.
Consider purchasing a Fitbit or Activity Tracker and set the settings to remind you when you haven’t moved within a certain amount of time. If you don’t have an activity tracker, consider setting an alarm or stopwatch on your phone to go off every so often so that you make a plan to move.
Consider closing your eyes for 10 seconds to help refresh your eyes from staring at a screen and to create a break from the blue light.
Forever Fit Habit #4: Don’t let yourself get H-angry!
Being hungry tends to make people agitated and being hungry and angry is the worst possible combination! Not only is it not fun, it is so much easier to emotional eat when you are starving!
The solutions is simple, make a routine of eating every 3 hours to keep your blood sugar steady. You will be happier and not be as tempted by treats around you or overeat.
https://blissfullyhealthy.com/wp-content/uploads/forever-fit-weight-loss-maintenance.png3741000Coach Emmiehttps://blissfullyhealthy.com/wp-content/uploads/Updated-Blissfully-Healthy-Wellness-Coaching-PNG-copy.pngCoach Emmie2016-10-19 19:38:542018-08-24 15:01:57The 4 Essential Daily Habits of the Forever Fit
This recipe has been modified to be Blissfully Healthy Approved; original recipe courtesy of wellplated.com.
Ingredients:
1 tablespoon olive oil
1 pound boneless, skinless chicken breasts, cut into 1/2-inch cubes
1 teaspoon kosher salt, divided
1/2 teaspoon black pepper
3 cups Brussels sprouts, trimmed and quartered (about 3/4 pound)
1 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
2 Medium Sized Beets cubed
1 medium onion, chopped
2 Granny Smith apples, peeled, cored and cut into 3/4 inch cubes
4 cloves garlic, minced (about 2 teaspoons)
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon ground cinnamon
1 cup reduced-sodium chicken stock, divided
Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken, 1/2 teaspoon kosher salt, and black pepper. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.
Add Brussels sprouts, sweet potato, beets, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 10 minutes.
Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Serve warm and enjoy.
I often get the question do you eat cake on your birthday?
It’s true that cake, birthdays and celebrating any ‘special occasion’ used to send me into an “I’m going to eat all I want today because it is my birthday! I will just get back on track tomorrow. ”
“Celebrating” used to mean FOOD, and a lot of it. I would find myself eating my way through the day and ending the day on the couch in a bloated food coma. That is what I used to call celebrating.
This is the mindset that emotional eaters face at special occasions and it is a necessity to shift that mindset into a new meaning about what ‘celebrating’ is. It doesn’t mean that you are not going to eat some treats, in fact that all or nothing expectation causes deprivation and leads to more of a struggle with food. Instead, we just want to help you not go to excess with celebration treats and end up feel crappy, on the very day that you want to enjoy most!
How do you face temptations and the celebration mindset without going off the deep end in a binge or over indulging in leftover cake for days?
If the food is not the focus of the event than what is?
IF not overindulging in food on special occasions then how do you celebrate?
I used to feel, “Celebrating just doesn’t seem the same without food being the main event.” But I promise you, now free from emotional eating, celebrating is SO much BETTER! You will experience the celebration at a whole in level with so much more joy!
This is a common subject that has been coming up in many of my clients’ private coaching sessions this week, especially with The Washington State Fair going on right now.
Here is a first step into creating your Celebration Plan: Ask yourself; Other than the food what do I enjoy most about the celebration event? Is there something that is moreenjoyable than the food at your celebration event?
The word ‘more’ is the stumbling block for many. Many of my clients answer,“What’s more enjoyable than food?!” If you are like many women I work with, this question sparks up a foreign way of thinking and takes a bit of coaching to help them get their answer.
If you would like support in discovering how to enjoy celebrations without eating your way through the day I have A gift for you. (Just because it’s my birthday doesn’t mean I’m the only one who can get presents!)
In my NEW 8 Week Women’s Holiday Weight Loss Group Coaching Program that is starting soon we will be spending 3 entire group coaching sessions on this very topic!
Here’s a sneak peek…You will have your personalized Master Plan of how to navigate the upcoming holidays without dieting deprivation, emotional eating or avoiding events because you can’t trust yourself around your favorite holiday treats. You will have everything you need including many new healthy recipe ideas so that you can enjoy the holidays, enjoy some treats and still reach your weight loss goals this holiday season!)
Space is limited and filling up fast so contact me today to see how this group coaching program will help you have the most enjoyable holiday season yet!
“But Wait! Emmie, you didn’t answer if you will eat cake on your birthday?” Ha! Good catch! Stay tuned! I will be sharing the next step to enjoying celebrations without binge eating in my next email!
Are you unable to understand why you emotionally eat even though you hate the results? Are you either emotionally eating out of control or dieting? Do you ever feel like you are stuck in habits that just don’t serve you?
Hello my name is Coach Emmie, owner of Blissfully Healthy Women’s Weight Loss Center, where I specialize in helping women overcome emotional eating so that they finally release the weight that they have lost and regained countless times.
I understand your struggles, because I was once where you are now. On my own personal journey I have learned the secrets to overcoming emotional eating and lost 50 pounds which I have kept off for over 10 years now. I know the pitfalls on the journey to lose the weight for good and especially understand the ins and outs of overcoming emotional eating. Since losing the weight, I’ve dedicated my life to helping other women who struggle with their weight to achieve the same results!
In my I spoke about the first step to overcoming emotional eating, today I am offering you another step forward on your journey.
Are you trying to control your drive to emotionally eat and failing over and over?
HERE IS YOUR GATEWAY TO TRANSFORMATION!
The answer is not to control the emotional eating behavior, it’s to release it…. to have it fall away because you don’t need to use it to cope with life anymore, or to soothe yourself anymore, and so in THIS place the emotional eating is released, your desire to use food fades, disappears, and so there is…nothing to control. Imagine that you are free and present to all the beauty in your life, feeling fulfilled, secure in your ability and greatness, confident in your image and open to all the wonderful possibilities that you can actually create from this place. Along this path you find that you are no longer using food and so the weight easily falls off.
It is possible for you! I am here to share how to get there. We start in understanding that trying to control the behavior does not work. Instead, let go of the desire to try to control your behavior and get present, get mindful so that you can release the emotionally eating.
I know what you might be thinking… “If I stop trying to control my emotional eating then I fear that I will lose ALL control, eat everything in sight and gain even more weight!” This idea might be bringing up some fears for you. It’s alright, let’s take a look at this one step at a time.
Think of your emotional eating and weight problem as a weed in your garden. Controlling your behavior is like plucking the leaves off the plant, but this never gets to the roots of the weed and so it grows back. We want to get to the roots of your emotional eating problem so that we can take it out at the source of the problem.
Let’s take a deeper look at this concept so that you can start to understand it more. What I see over and over in my clients who are stuck in emotional eating is that they are very disconnected from themselves. This is because the very purpose that the emotionally eating serves is to go mindless, it’s to escape from some form of pain that is going on in life.
Being mindless is the problem.
When you go mindless, you are going on automatic pilot. Through your experiences your subconscious automatic pilot has been trained to ‘numb out with food.’ If you are unknowingly feeling anything out of the range of what I like to call, ‘the numb zone,’ then your subconscious triggers your automatic pilot’s trained response of ”give me food to get back to the safe place of the numb zone!”
Even if you are happy, you may find that you want to celebrate with food to the point that you don’t feel good. Feeling horrible because you ate too much is not a loving way to celebrate and so this is also emotionally eating.
Many times the clients I work with are not able to even identify why they are emotionally eating. This I personally understand. I was there myself when I first started my journey. I would love to help you start understanding why you are emotionally eating. If going mindless is the problem, then what is the solution?
It is in the power of being present.
Being present starts with becoming aware of what you are thinking…at this moment right now, what are you thinking? Are you thinking…
“How can getting present help? Ugh, I will never be able to overcome this emotional eating thing…. How is this going to help me lose weight?’’
Take a moment and consider, what type of thinking is this above? Does this type of thinking inspire you into action?
If you are like most women that I work with, you may be getting present to how you have you been mean, harsh, and judgmental of you and your body. You may try to punish yourself in order to force yourself “back on track.” This is trying to control. How does this harsh, cold, judgmental body shaming attitude make you feel? Has this cold judgmental attitude worked for you?
Being harsh, hypercritical of your body, or trying to force control over your eating behavior cannot heal your emotional eating tendency. It can’t help you lose weight. In fact it makes it worse, it creates more struggle in your journey, more resistance, and more negative emotions that lead to wanting to numb out the very negative emotions your harsh, critical, negative thinking has created! You then may notice a sudden craving for food. In order to get back into the numb zone what do you do? Yes, you guess it …. EMOTIONALLY EAT.
Negative, mindless thinking FEEDS a weight problem!
This way of thinking has not worked for you as a long term solution. Stop the insanity! It has only kept you unhappy, stuck and unwilling to put the effort in. How could your weight or emotional eating tendency be solved by more coldness and more judgment?
You can’t expect yourself to start healing yourself until you stop hurting yourself.
I invite you to stop the negative, controlling, judging thoughts that punish you. Is it becoming clear to you now that controlling, condemning thoughts do not inspire you into action? Are you starting to see how more negative thinking adds to the struggle in your journey?
What you need most now is relief.
Your path to freedom from emotional eating is paved in a compassionate loving relationship with yourself. Adopt a present, peaceful and accepting inner voice. This concept is so powerful that when you allow a compassion voice to live inside you, you won’t have lost your control you will have gained it!
Ready to change? So how do you shift your thinking?
Use this simple way of thinking to start bridging the gap to positive and present thinking.
Just for today…
“Just for today I let go of the negative self-talk and try on a present, positive kind way of thinking. Today the mean, harsh critical thinking ends! In its’ place, just for today, I am kind and loving to myself. Just for today I am enough the way I am right now, today, regardless of my size. My journey to freedom starts with me. It’s an inside job and I am willing to be kind, loving and accepting of who I am, now in this moment. Just for today I feel secure that when I am positive and kind to myself I have more willingness to eat whole foods, move my body and make healthy choices! Just for today, I take this journey one day at a time and trust that when I am present and kind to myself my transformation will happen!”
A Compassionate, present way of thinking isthe way out of your weight problem.
Are you thinking about discovering if weight loss coaching is right for you?
I invite you to contact me, together we will discover if coaching is the right fit for you to achieve a Blissfully Healthy Life. With personalized coaching from a women’s-only coach and community who understands the same issues you do, you can be free! Release the extra weight and the emotionally eating. Finally find something that you can stick with and achieve real results!
Have a Blissfully Healthy Day! With Love and Compassion Always.
***
We migrated to a new platform but wanted to preserve the comments left on our blog, like this one from former client Elizabeth C.
“Emmie, Your two articles are spot-on!! I was just talking to someone about how to learn to love yourself, and writing down three things everyday is Such a great idea!! Thank you so much, Emmie! You have once again re-inspired me to keep on this Path of self love which will translate into getting my body healthier by making better choices. Thank you, your friend and former client, Elizabeth”
Are you ready to finally lose weight? Change the relationship you have with your body image? Achieve the health you’ve always wanted?
Hello, my name is Coach Emmie, owner of Blissfully Healthy Women’s Wellness Center, where I specialize in helping women break free from emotional eating so that they finally lose weight that has plagued them for so long.
I have been in your shoes. I overcame emotional eating and becasue of that I released over 50 pounds. I know the pitfalls of trying to lose weight and being unsuccessful. And, especially understand the ins and outs of overcoming emotional eating. Since releasing the weight, I’ve dedicated my life to helping other women who struggle with their weight to achieve the same results!
Where do you start in order to have a breakthrough in wellness and emotional eating so you can lose weight?
In my experience of coaching hundreds of women over the past 8 years, one of the first things that creates a breakthrough is loving yourself. OK, before you click “delete” let me explain a little more.
I know what you are thinking, “How can I love myself the way I am now? I am so overweight and I hate my body! There is no way I would love myself the way I am now, besides if I allow myself to love me now then I fear I will just be even more out of control!”
I understand. I get you. I know this step maybe very scary for you. The truth is that YOU CAN’T HATE YOURSELF THIN. Hating yourself actually keeps you stuck in unhealthy habits, emotional eating and not having the desire to do the healthy things like: making healthier food choices and moving your body. What you need is a little relief, comfort and acceptance. So that is where we start in overcoming and breaking through emotional eating!
How do you begin to love yourself even before you lose weight?
I have just the thing to help you bridge the gap from hating yourself to loving yourself. Most women honestly are not able to go from hating to loving themselves overnight, even when they do lose weight. So, in order to breakthrough the self-hate and body shaming thoughts, we start with baby steps. Your first baby step is acceptance.
If you can’t feel love for yourself start with acceptance. Start with accepting who you are now and where you have been. If you don’t feel willing to accept yourself the way you are now, today, start with PARTS of you. Make a list every day of three things you accept about yourself—your features or your character. This will start re-training your brain to look more towards the positive. Start giving yourself a little relief so that your desire to do the healthy things: eat better, move more will start to flow again.
Once you are grounded in acceptance then move to liking yourself or liking parts of you. Then the liking yourself easily transforms to loving yourself!
You see this journey HAS to be built of unconditional love for yourself, the you you are now, today, instead of hate or conditional love. What you have been doing has not worked. Hating yourself has not worked, in fact if you are like many of the women I work with in private coaching the hating yourself may actually be causing you to be more emotional and then to want to emotional eating more and thus causing you to gain weight! The hating yourself is keeping you stuck in emotional eating and causing weight gain.
Let go of the hate and body shaming. Start accepting the you that you are right now…the you that you are today. Because, you are enough and lovable just the way you are. Stop the self-hate. Start accepting yourself. Let go of the emotional eating. Let go of the extra weight.
The journey to your personalized weight solution is an inside job. Your breakthrough has to be based in being kind to yourself and eventually truly loving who you are no matter your size or weight. That unconditional love for your self helps you stay willing to do the healthy behaviors that lead to your goal health and weight.
Here is an example:
Just for today I accept:
I have curly blonde hair.
That I have beautiful blue eyes.
I have cankles and I accept them! I am grateful for my cankles, because I will never have ankle problems because they are strong!
Give yourself this gift. Take just one baby-step forward. What are your 3 things you accept about yourself? Take a moment to write yours down now.
Are you thinking about discovering if wellness coaching can help you lose weight?
I invite you to contact me. Together we will discover if coaching is the right fit for you to achieve a Blissfully Healthy Life. With personalized coaching from a women’s-only coach and community who understands the same issues you do, you can finally LET IT GO! Release the extra weight and unhealthy behaviors. Finally find something that you can stick with and achieve real results!
https://blissfullyhealthy.com/wp-content/uploads/2018/05/lose-weight.jpg444900Coach Emmiehttps://blissfullyhealthy.com/wp-content/uploads/Updated-Blissfully-Healthy-Wellness-Coaching-PNG-copy.pngCoach Emmie2015-12-02 02:50:352018-06-24 19:46:26Why Can’t I Do What It Takes To Lose Weight?
Ingredients:
