Stop Overeating Today

Today I’m going to get real with you. If you are overweight, you have the key to changing your situation.

Every reason why we overeat is a thought in our heads.

And most of those thoughts aren’t even true.

How ridiculous is that? And yet we continue.

We ignore the circumstances. The facts. We think mean, horrible thoughts. And we eat. Then we guilt ourselves.

We shame, we blame, then we rinse and repeat.

We restrict ourselves, we torture ourselves.

We get on track and then we fall off the wagon. With food. With good habits, with our lives.

This is all b.s. It is a story we are telling ourselves.

We deserve better. We are better. We just do not choose to focus on it. And we all have our reasons why our health is not our priority.

How do you want to feel about eating?

How do you want to feel about your life?

What do you want to do differently?

What is stopping you?

Why are you not making a food plan and sticking with it?

The answer lies between your ears

Want to learn how to change your eating and change your relationship with food? It really is as easy as changing your thoughts. Contact me to get started and change your life.

Xoxo,

Liz

Let’s stay in touch.

How to stop that runaway train in your mind

The world has been a little crazy lately, right?

It has been difficult for me to focus my attention. I want to help everyone, all at the same time.

I know though, that when my mind is spinning, it is a sign that I need to come back to myself and refocus my energy and thoughts. 

I find that I tend to spin out in worry thoughts and think about the worst case scenarios of the future: Will my loved ones be safe? Will they stay healthy? What can I do to support them? What will the economy do? Will my patients be safe and stay healthy? Will I have to do inpatient medicine (a skill that I haven’t done in years)? 

I’m sure you have your own thoughts swirling around too. 

So how can we get back to focusing and be productive?

 First, I allow myself grace. For real. I stop and just breathe and re-center.

Then, I shift my focus on being aware and curious about my thoughts. I treat myself like I do others – I give myself love, caring and support.

I also practice suspending judgement, I don’t criticize or blame as my thoughts are snowballing on themselves. I step back and watch. And continue to be curious.

Last, if nothing else is working (cuz, some days, none of the above is helpful for me), I look at the thoughts as they tumble by (it helps me to think about thoughts like clouds moving across the sky or like water moving down a river) and pick out the ones that are bothering me most. 

If you’re thinking that this sounds too hard or to weird – it’s totally okay. It took me time to learn how to do this. It takes practice. It is not a difficult skill but it does take some practice and the ability to try. All we’re doing is refocusing our brain and its swirling thoughts. If nothing else is working for you, it’s worth a try.

Next I write those thoughts down and then look at them with my “adult” brain. You have one too – it comes pre-installed with your primitive brain portion, which is the part that is freaking out on you right now. I promise, the adult brain is up there somewhere too. May have cobwebs, but it is there.  

Writing down the thoughts is key. It is super easy to say “nah, I’ve got this, I can look at my thoughts and see them, I don’t need to write them down”. I promise, you do need to write them down. It changes the way your brain processes them. 

Next I make a conscious choice – is this though helpful? Is it serving me in a productive way? If so, I can choose to keep it. 

If not, I can choose to adjust it so it benefits me or choose to throw it out and not believe it at all. Just like that. Decide which thoughts are useful and which ones are causing you suffering and choose to stop thinking them.

Start here. It is this simple to start getting back to you. 

If you’re interested in working on this further, join my Stop Being Stuck program now. This program gives you that extra support, community, and insight that you are looking for.

Especially if stress has you overeating, drinking too much, or otherwise not coping in a healthy way.

Let’s stay in touch.

Are you taking care of you?

How are you taking care of yourself? Do you feel that you are worth taking care of?

What actions are you proud of this week? Who do you want to be in the future? Who you are now or do you want to be someone different?

What can you do NOW to start moving in a direction? Take your control back.

Hiking is self-care in our household

Here are some suggestions:

  • Allow your emotions to pass through, manage your brain.
  • Eat healthy.
  • Clean, organize, be creative.
  • Spend time learning what it is you truly want in your life.

If we all step up and become who we want to be, this world will be a better place. This world deserves the best of you.

Go out there and create it.

Xoxo,

Liz

Let’s stay in touch.

Worthy of your Attention

I have been guilty of not feeling worthy of taking up space.

I know intellectually that this is not true. But when I am not doing or being or proving my worth, this is how I feel.


It is not a great feeling.

I’m learning to be ok with existing. Just existing. I am worthy because I exist.

Did you know that you are worthy? Simply because you exist. A lie about your worthiness may be influencing how you live. How you show up. How you respect yourself. How you treat yourself and others.

Do you believe that you are worthy? That other people are worthy? We all are.


Also,
Don’t mistake worth for responsibility. We are all 100% responsible for our actions, or feelings, our thoughts.
We are also all 100% worthy of taking up space.

Are you ready to accept your worthiness and grow? Start today. See what happens.

I want to hear from you – like and comment below. When do you feel you are most worthy?

Xoxo,

Liz

Let’s stay in touch.

Why our stress monster wants us to EAT

You may think you’re the only one out there overeating due to this unprecedented time of stress. You may find yourself face down in a pizza or a vat of ice cream. I hear you, I have been you. 

You may not remember how you got there, or maybe you very intentionally chose to cope with your anxiety, your stress, your brain absolutely freaking out about the state of the world by diving head first into a bag of Doritos or an entire box of girl scout cookies.

Okay, take a deep breath. Now let it out. 

It is okay. What has happened, is done. It is now in the past. 

Using food to cope with stress is a very common reaction. It is something almost all of us have done at one time or another.

 Eating is one of the most convenient ways to self-soothe that exists. 

Does that make it healthy? No. Does it make you hopeless? Definitely not. 

It does increase your risk of health problems later on, even if all that COVID-19 gives you is a cough and some immunity as it passes through your area. As an aside, this doesn’t mean it is okay to go out and frolic around… social distancing and staying home are being recommended to protect EVERYONE – we’re all in this together, please do your part. 

Obesity and eating unhealthy foods regularly is associated with a multitude of chronic diseases including diabetes, osteoarthritis, and heart disease.

Then why the heck do we turn to food in times of stress? 

Eating does a few things in the moment of stress:

  1. It gives you a hit of dopamine (that feel-good chemical that makes your brain chill out, even if only for a few minutes)
  2. It distracts you from whatever uncomfortable emotion you’re facing (in this case stress, worry, fear, etc) and soothes you temporarily 
  3. It makes you feel like you have control over SOMETHING… as that something goes in your mouth. We can always choose to eat or not eat
  4. It gives your body something to do to avoid your mind and those swirling thoughts creating your stress

Okay, so now that we’ve identified a few points about using food to cope, let’s touch on some science.

Remember our primitive brain, that part of the brain that’s ready for fight or flight at any given moment? Its big signal to turn ON and be ready is cortisol, otherwise known as “the stress hormone”. This is secreted by your adrenal glands. It is up-regulated (more is pumped out into your system) during times of stress… to get your body ready to RUN AWAY and AVOID DEATH.

This is useful if you are in imminent danger.

But not so much if you are constantly on high alert and producing increased levels of cortisol on a regular basis. This causes your body to run down, which decreases your immune system defenses. Which, as you may have guessed, can lead to you feeling poopy and tired, and getting sick more frequently.

Cortisol also slightly increases your metabolism and sends signals to other parts of your body to increase your appetite. So in a direct way, acute stress first decreases (cuz you aren’t going to want to digest when running from that tiger, cave girl), then it will increase your hunger signals. And of course it doesn’t focus your brain on all the healthy stuff – heck no. It wants you to get the most bang for your caloric buck so-to-speak.

So it leads you toward the cookies and away from the carrots. Pretty crazy right? Our bodies are pretty amazing when you step back and think about it.

The thing to remember is that while all of this is going on internally – your brain will be pushing you toward the easy fix. 


So are you doomed then to eat with any type of stress? No. 

This may be an easy, unconscious way to self-soothe and relax in the moment, but you always have a choice of what you are nourishing your body with. Especially when it comes to food. 

Our brains like to give us all kinds of excuses in the moment of why that gas station hot dog and soda are the best things for us, but most of us can agree that our rational brain knows better, even as it indulges in the feast of donuts, candy, and a frappuccino.

So, what’s a girl to do when COVID-19 is knocking on the door? 
Put down the ice cream and back away. 

Now is a great time to start practicing better habits. You don’t have to be perfect 100% of the time. 

Make a game plan for next time you know you’re going to feel some stress… and have a plan in place. When you find yourself halfway through a bag of chips, enact that plan (or better still, catch yourself before you autopilot into the pantry or the fridge. Stop, reconnect with your brain and body at that moment).

Breathe. Journal. Go for a walk. Reconnect and allow yourself to feel the stress, to describe how the stress feels in your body. Make a list of all the things you can choose to do instead of eating in that moment of stress.

 And move forward and eat what you planned for your next meal. Eat earlier if you find that you are physically hungry. Then continue to focus forward. The only time to look to your past is to learn from it.

Be kind if you don’t catch yourself early or if you only stop eating your stress-food at the end of the moment.

Each time you practice a new habit, it becomes easier.

You are worth treating yourself well and your body with respect. I hope that by understanding a little bit more about why we eat when stressed, you can decide to move forward in healthier ways during this challenging time in our world. 

I encourage you to try these techniques and then let me know how they are working for you. You can do this. Choose to thrive.

Have a great week,

Liz

Let’s stay in touch.

Feelings are contagious – which ones are you catching?

Feelings can be contagious.

Hope we can be contagious, even more so than fear. Joy can be contagious, laughter can be contagious

You have the power to choose how you respond to the circumstances in your life, this is especially important right now

How are you showing up for yourself? How are you showing up for the people you love? How are you showing up for our global society?

I am choosing to show up for you daily with courage, hope, love, and kindness.

Let’s spread these feelings around and pass them on.

Let your perseverance be contagious.

Let your laughter be contagious. Be brave. Be courageous. Be authentic, be honest, and be you.

Please know that you are not alone, we will all get through this, together

I am here if you need me, and even if you don’t, I am still here. ️

Xoxo,

Liz

Let’s stay in touch.

Why it sucks to be human

I hate being disappointed. I guess if you don’t have any expectations, you can’t be disappointed. But is that any way to live? To never want anything of anyone, even from yourself?

When we set a goal, like weight loss, we are bound to have some disappointment along the way. Something doesn’t happen as planned, we have an off day, we repeat a habit we’re attempting to change. Life happens. Disappointment is inevitable.

But – can you let disappointment motivate you? Can you turn that frown upside down (I’m feeling kind of saucy today writing this, lol)?

The disappointment of a failed picture… can also be entertaining.

I have learned to harness disappointment. It’s an acquired skill. I can allow the disappointment to exist and determine how I can change the outcome next time. I can feel the disappointment and allow it to redirect me, to inspire me, to shift my perspective. Can you picture yourself doing this? Or at least being open to this possibility?

I realized something important today. I was holding myself back from weight loss and sabotaging myself with a sneaky thought (that’s how your thoughts creep around when you get good at cleaning them out and being aware of them).

I had fooled myself for MONTHS.

And all of a sudden today, I was focused on something else and this thought popped into my head and I saw it clearly for the first time. As a thought. And a silly one at that. But one I had believed for over a year. Ridiculous.

And in the next moment I felt disappointed. In myself.

However, I have learned to be kind, so I didn’t have any shame or blame, just recognition of my humanness.

But I was disappointed. I had to let that sit for a few minutes before I moved through it and decided to let it motivate me. I can move through this thought. It’s just a thought. It’s not the news. It’s not a fact. I can change it if I want to (heck yeah, I want to change it). I want to change what I make it mean to something that serves me better. To a story that motivates me.

So I encourage you to think about this – how can you let disappointment motivate you to improve? To change? To continue to grow?

Have a wonderful week my friends!

Xoxo,

Liz

Let’s stay in touch.

Who do you WANT to be?


Who do you want to be when this pandemic is over? I know, meaty question for a Saturday morning.

The world is in crisis. There is still good and bad going on, just like every other day. Coexisting. Commingling. We are all discovering how we respond to stress.

Are you overeating? Overdrinking? Wallowing in your anxiety? Hiding? Exercising? Breathing? Meditating?

What are your thoughts about how you’re choosing to cope? How do you want to cope with a crisis or disaster? Who do you want to be when this pandemic is over?

I am going to be better. A better human. One who is not as reactive. Who doesn’t stress eat. Who doesn’t jump to worst case scenario. Who has a list of healthy ways to process my thoughts and emotions and who knows, like I do right now that everything will be okay.

We are all in this together. My Stop Being Stuck program is open 24/7 so you can refocus on being productive. On growing. On learning. On coming out stronger.

Care to join me? This time will pass no matter what we choose to focus on. This is time you can spend freeing yourself from stress eating. It is time to lose weight, create new habits, work through thoughts that are no longer serving you. Why not? Take the first step now to become that person you want to be.

Whatever you choose to do, take care of you and spend this time creating who you want to be.

Xoxo,

Liz

If you are not ready to join Stop Being Stuck yet, subscribe below for free content and a resource to get you started today.

Let’s stay in touch.

Killing it for Sport

What? You thought I was talking about actual killing? Hello!

I’m talking about killing it in life. Every day. Getting up and working toward your dreams. For me that means planning what I’m going to eat, what I’m going to focus on and constrain myself to, what I’m going to work on personally, professionally, and athletically, and how I’m going to connect and enjoy my relationship. It freaking rocks.

You might think that’s a lot to do in one day. That I’m some kind of special mutant that never sleeps (not true, I am in bed for 7-8 hours every night).

What makes you think you can’t do all of it and do it well?

That’s right. It is your mind, that sneaky little devil. It tells you all kinds of crap. It likes to confuse you. Mine used to do a number on me constantly. I was anxious. I was scattered. I was unfocused. I was so flipping busy that I couldn’t get out of my own way.

I wanted more but I couldn’t even focus enough to get one thing done versus all of it. I could picture where I wanted to be but had NO idea HOW to get there.

I wanted to lose weight. I wanted to stop eating emotionally and “just because” I wanted to, when I wanted to lose weight at the same time. I wanted to be in a ridiculously hot and loving relationship with a man who loves me, wants me and appreciates me (and does the dishes). I wanted to be a doctor. I wanted to be proud of who I am.

I chipped away. I accomplished some things. I got to “there” and it wasn’t ANYTHING like I thought it would be. That was a let down. Huge let down. What the heck.

Everywhere I went, there I was. Same issues, same coping mechanisms, same repetitive problems.

Don’t get me wrong, me and self-help go way back (thanks Mom for letting me borrow your books). I felt like it was useful, the concepts made sense. But then, as I found out, if you are just consuming and not applying… really not that helpful.

Then I found coaching. Boom. And I started growing, examining my thoughts and working through the issues I had shoved down in the corner. All the “stuff” that had been there all along.

And it sucked a little. Okay, sometimes it sucked a lot.

I still felt stupid, I still felt small, I still felt insecure despite all of my progress. But I had a guide, a friend, someone who didn’t judge me, who showed me how to love myself and realize my worthiness as I was RIGHT THEN. Broken, silly, with that facade we all wear even when we know inside we look different.

And then I learned that one thing that turned everything on its head.

It was all in my control.

And the world shifted. Mic drop. Mind blown.

This is available to you. Right now. I think it’s the best news I’ve heard all year. You can have a wonderful life (just like the movie). Go out and live it. Go out there and give it your all. Go all in. Kill it, starting today!

Have a beautiful week,

Liz

Let’s stay in touch.

Why you need this in your life

Y’all. I am so grateful for you.

Yea, you. You reading this today. I have been blogging and posting and emailing for the last 4+ months and the support and love has been overwhelming. Helping people get to their best selves is my passion. I feel truly honored to be able to coach and serve and help people every day. I love my clients. Coaching people on how to lose weight, love their bodies, and improve themselves energizes me. It inspires me. You all inspire me.

I have an amazing life. That is what being coached has done for me. It has truly changed my life over the last 15 months. It has opened my awareness and allowed me to see the truly incredible blessings that exist.

I want everyone to feel as fantastic and whole as I do every single day. Make no mistake – life is 50/50. 50% of the time there is negative emotion. This doesn’t magically go away. There is no “Pollyanna” existence in reality. Life will always be what it is. The yin with the yang. The sunshine and the rain. You cannot appreciate one without the other.

But I digress…

My transformation has also opened me up to feeling in a way I always feared and shied away from. I used to eat to comfort myself. I used to stay busy to avoid being alone with my feelings. I used to be a different person. I have always had some sense of understanding of gratitude but now I am 100% more aware of the complexities, the tragedies, the miracles every day in my world.

What’s my point? Well, I’m growing as I go, which is also freaking scary and yet beautiful. I am still figuring things out. I do know that I am going to keep focusing and constraining to give my clients the best of me.

I’m going to be blogging less but will continue to communicate more regularly with my email list.

If you’ve been enjoying this blog – please join my email list so we can stay in contact.

I want to continue help busy professionals find direction, clarity, and transformation through healing their relationship with food, themselves and their bodies. I want you to know that you can love your life and feel gratitude every day of your life.

Have a beautiful day my friends.

xoxo,

Liz

Let’s stay in touch.

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