Facebook Tips

I will be posting all of the information I put on our group Facebook page here for anyone who misses it there.  I am posting so that the newest posts will be at the top – the older towards the bottom.

Thanks!

Sunday, February 17th

I have a very important weight loss challenge for you this week – and one that will boost your week’s weight loss to finish up very strong!
Challenge:
Do not have any carbs after 3pm each and every day.

HOW??? For supper, focus only on protein & veggies.

This can become a habit (even if it is only a few days each week) and will do wonders for your weight!

Friday, February 15th

Step up your breakfast nutrition:
Try boosting your cereal, oatmeal or smoothie with ground flaxseed, chia seed or hemp seed – they are loaded with essential fiber, vitamins, minerals, protein & nutrients – all great for weight loss!
If your body is lacking in even 1 nutrient, you will not be able to lose weight easily so this is a great step.

Wednesday, February 13th

If you are allergic or intolerant to a food or foods your weight loss efforts could be held back.

Allergies play a big role in how your body functions. If you feel you may have food allergies, it could be a big boost to your weight loss to find out what they are!

Tuesday, February 12th

Who is a night time snacker?

THIS may be one habit you want to work on – I can honestly tell you that once I stopped eating after supper (depending on your health – ie diabetics or hypoglycemia, this may not be possible, but for everyone else, it very much IS possible!) I started losing weight fast.

This is one of the top secrets to weight loss.

Challenge for this week for all of you:
Try to eat absolutely nothing after supper for at least 3 days this week. If you can do more, you get bonus points!

If you find this challenging, let me know and we will work on it together.

Wednesday, February 6th

MeatLESS days. Do you have any during your weeks?
I like to have meatless Mondays where I make sure we focus that day each week on other protein sources. This is a great weight loss tool so try it if you haven’t already. To help you out I will post a super easy meatless recipe for you to try.

Here is a super meatLESS meal for you to try:

Green Rice and Black Beans

1 cup of brown rice (soaked in water with a splash of vinegar for about 2 hours, drained and rinsed)
1 3/4 cup water or broth
1/4 cup cilantro, finely chopped
1/4 parsley, finely chopped
1/4 cup dill, finely chopped

Cook rice according to package directions with the addition of the herbs and broth. This makes a nice “green rice” and instantly freshens up the dish. The broth adds a depth to the flavor. Meanwhile:

1 can black beans, drained and rinsed
1/2 tsp cumin
1 garlic clove
1 tsp olive oil

Heat and combine. Serve beans over rice with your favorite salsa.

Tuesday, February 5th

A BIG weight loss tip:
Eat only until you are about 80% full.
It takes stretch receptors about 20 minutes to tell your brain that you are full. If you eat until you are completely full you will go about 20% over capacity with EACH meal. Your stomach will stretch a little bit more each time to make room. Then you will need more the next time to feel full.
This can be a very vicious cycle of over eating and will reduce weight loss.
So for your next meal, STOP before you are full 🙂

Monday, February 4th

Have you planned your lunches this week? Lunches tend to be difficult for many people. The result – quick, unhealthy choices. Take 10-20 minutes today to plan your lunches for the rest of the week.

Thursday, January 31st

Here are a few more guidelines to help focus your attention on eating:

1. Eat in full view of your friends, partner, parents, children, colleagues – whoever is there. (we have ALL been there – eating in the pantry or taking that cookie to the bathroom with us….)
2. Eat when you are sitting down
3. Eat without distractions – radio, TV, newspapers, books, or loud music
4. When you eat, avoid emotional conversations.

Try this: On a piece of paper list each of these guidelines. Every time you eat and follow one of them put a check next to it. If you followed a couple of them, check all the ones that apply!
By the end of the week it will be visually obvious to you how you distract yourself from eating.

When we are eating emotionally it is so easy to fool ourselves. “It doesn’t count – I’m not really eating if I eat:
at the stove, cooking/tasting
bites off someone else’s plate
standing in front of the fridge/sink
standing up anywhere!
watching TV/movie
reading a book, newspaper or magazine
in the car
off everyone’s dishes as you are cleaning up

Do any of these sound familiar?

Please, to take charge of emotional eating, follow the ‘ONLY EAT WHEN YOU ARE SITTING DOWN’ rule. This is a big step.

Focus on the fact you ARE eating

Even if it is a snack, sit down.

Wednesday, January 30th

Have you been working on reducing stress at all? I hope so!

Here is a de-stressing facial mask recipe you can make and relax with. Take the time for YOU – your belly will thank you! 🙂

Chocolate Face Mask

Excellent moisturizer that leaves your skin soft and glowing.

1/3 cup cocoa
1/4 cup of organic honey
2 Tbs of avocado
3 tsp of oatmeal powder

• Mix all ingredients until the mass is consistent.
• Apply to the face, gently massaging it so that oatmeal can start exfoliating the
dead skin cell layer.
• Leave it on for about 20 minutes and rinse off with lukewarm water.

Don’t sabotage your meals by snacking while you are prepping them. If you are really hungry and need to eat something, choose veggies. 🙂
Many times (and this is a struggle for me too) we will eat a full meal while preparing a meal. This will not help with weight loss, and is a way we emotionally try to trick ourselves that we can eat more. It WAS just a snack after all…

I’m challenging you all today not to do this. Your meal is worth waiting for!

Tuesday, January 29th

Hi Everyone!
I think one of the recipes on your meal plan was not complete, so here is the complete recipe – sorry about this!

Healthy Blueberry Carrot Walnut Muffins
Makes 24 medium-sized muffins

1 ½ cups organic slow-cooking oats
1 ½ cups fresh or frozen blueberries
1 cup freshly ground flaxseeds
1 cup whole-grain spelt flour
1 cup grated carrots
½ cup crushed walnuts {or almonds or pumpkin seeds}
3 Tbsp dried cranberries or chopped dried organic apricots
4 tsp baking powder
1 tsp cinnamon

Wet Ingredients:
1 cup almond milk {or milk}
½ cup unsweetened crushed pineapple
2 eggs
3 egg whites
4 Tbsp blackstrap molasses
3 Tbsp extra-virgin olive oil
1 tsp vanilla extract

1. Preheat oven to 350 degrees
2. Butter two muffin pans {for 24 muffins}
3. Mix the dry ingredients in a large bowl
4. Mix the wet ingredients ina small bowl by hand or with an electric mixer

Friday, January 25th

As we head into the weekend, I will be posting my Restaurant Guide on our group page on my website… JUST in case you happen to be going out.

This can be a good resource to have so you can stay healthy even when you aren’t cooking.

Remember to meal plan again this weekend! I will check in! 🙂

Tip: When you are meal planning, think “What are my busiest days?” “What are my/my family’s favorite meals?”
Have quick & easy for those ‘hell days’ we ALL have them! If you don’t have easy meals planned you will run out for fast food.

Did you do your stress inventory? I know it may seem silly to do this, but it really does help.

Homework: Focus on 1 source of stress that you can do something about. Create a plan on how to deal with this so it will not be affecting your health (and your belly!) anymore.

Thursday, January 24th

Remember your reason for joining this program. Keep focused & it WILL work!

Banish your belly tip #3:

Stress. We all have it.

When it comes to weight gain, it’s not just about what you’re eating. It could be what’s eating you, that is causing your jelly belly. Stress increases the hormone cortisol. Cortisol increases your belly.

I want you to do a stress inventory. Write it down in your journal. What are the things YOU stress about or what causes stress for you right now?
Write them all down and then put them into 3 categories:
1. Stress that I can do something about
2. Stress that I can’t do ANYTHING about
3. Stress that I need to let go of

Honestly, dealing with stress is so important for your health, but for this group – it’s BIG for losing your belly.

Start here and we will go on tomorrow. 🙂

Wednesday, January 23rd

One of my top 10 weight loss foods is Oatmeal.
I’m talking old-fashioned NON-microwaveable oatmeal. From the olden days. 🙂

Microwave oatmeal has chemicals & preservatives in it that messes up hunger hormones and hormones in general. Cooking it on the stove may take a little longer, but it is worth it.

Oatmeal is high in fiber, complex carbs & B vitamins. All great for weight loss!

1 tip I give people who say they don’t have time in the mornings to make oatmeal – cook it the night before, put it in a thermos and in the morning throw some berries/cinnamon/nuts/hempseed – whatever you normally would put on it, and it’s all ready to go. Pretty easy right?

Here is another way to use oatmeal for breakfast. You can boost up your smoothies by adding oats – a complete breakfast in a glass!

Oatmeal, Apple & Almond Butter Smoothie

Serves 2

1/2 cup uncooked oats (Bob’s Red Mill, wheat free oats are great)
1 1/2 cups chopped organic apple (approx 1 medium sized apple)
1 1/2 cups unsweetened almond milk
2 tablespoons raw almond butter
1 teaspoon organic hemp hearts
1/2 teaspoon cinnamon or nutmeg

Toss all ingredients into a blender and blend well. Voila!

*If you prefer a sweeter smoothie, add a drizzle of maple syrup

**Add some greens – a handful of spinach or romaine leaves to boost energy!

Tuesday, January 22nd

Do you struggle with binges?

Binges are last-ditch attempts to get ALL of what you want before you can’t have it anymore. They are dangerous to your weight and even more dangerous to your self esteem.

Tip for a binge: Don’t try to pretend that you are not eating. Binging has a quality that makes it seem like an act caught in the middle, but not valid in itself. You might as well make it valid. You are doing it. Once you recognize, admit, and accept the fact you are binging, you might decide to stop.

A binge can be an urgent attempt to care for yourself when you feel uncared for.
Step 1 in preventing binging is to find out how you can care for yourself that isn’t food or drink.

Make a list of things you LOVE to do. Meaningless, frivolous, irresponsible things. THEN, each day for the next week, do at least one of them for a minimum of 15 minutes.

Saturday, January 19th

I will be posting a 7-day meal plan on our group site in the next half hour or so. Use this as a guide – use whatever meals/recipes sound good to you. There are lots of recipes to choose from 🙂

Friday, January 18th

Your homework for the weekend (and I WILL check in!) 🙂

1. Meal plan for next week – nope that wasn’t a one-time-only challenge
2. Eat more veggies & drink more water than you did last weekend
3. Listen to your hunger signals and write down what you are noticing. What does YOUR body do when it is hungry? Starving? Full? What does it feel like?
4. If you have a moment where you just want to give up – talk to someone. Choose a ‘buddy’ either from this group, a friend, family member – whoever and talk to them. If you don’t have someone – talk to me. Support is so big and you have it, so use it.

Remember why you decided to join this group. Think about how you will feel on Monday after you have been eating well. 🙂

Emotional Eating Moment

Chronic dieting can result in a numbing of hunger signals and an inability to recognize fullness.
If you don’t respond to hunger knocking on that internal door, eventually it will stop knocking! Eating then occurs in response to stimuli other than true hunger and that’s when the troubles begin – oftentimes resulting in emotional eating and rebound binges. Make sense??

What you can do:

The first step in recognizing hunger signals is to be “present in the moment”.

This is so difficult to do in our society where we are constantly looking to the next task even before finishing the prior one. Sound familiar? I know it does to me!

Taking the time to slow down and “check in” with yourself will provide you with a whole load of health benefits.

It is normal for hunger to occur 3 to 5 hours after eating. Yep, you are normal! 🙂
Start familiarizing yourself with the different levels of hunger and the individual signals that your body relays to you at various stages. We are all different, so each of our bodies will tell us in a different way.

So – start listening to your body! “Rate” your hunger. A common way to rate hunger is on a scale of one to ten with one equivalent to a state of starving and ten being equivalent to a state of extreme fullness or being overstuffed.

Ideally, you would want to eat when you are in a state of hunger but not completely starving (a scale rating of about three), and finish a meal when you are in a state of fullness but not completely stuffed (a scale rating of approximately six).

Banishing Your Belly Tip #2:

If your liver is congested, estrogen will back up and cause MANY unwanted symptoms – including belly fat.

Love your liver with lemon water every morning, and eat more cabbage. This is a great time of the year for cabbage – so here is a yummy recipe to help banish that belly!

*Looking at a possible liver detox later will help boost your liver function a lot

Slow cooker Cabbage Taco Soup

1 pound of lean ground turkey
2 tsp extra virgin olive oil
2 cans low sodium diced tomatoes
2/3 cup hot water
1 TBSP low sodium taco seasoning
1 tsp dried parsley
1 large can red kidney beans, rinsed
5 cups of shredded cabbage
1 small onion, chopped
2 stalks of celery, chopped
freshly ground pepper

In a large skillet heat oil on medium heat. Add ground turkey and cook till browned. In slow cooker combine ( in order) tomatoes, water, and spices. Next add kidney beans, cabbage, onion and celery. Mix well, then add cooked turkey. Mix well, cover and cook on low for 8 hours. Mix well before serving and enjoy!
Depending on how small you grate the cabbage, the cooking time may change. My soup took 10 hours to cook thoroughly.

Thursday, January 17th

I am posting my Top 10 Weight Loss Foods on our group page on my website tonight. Each one of these foods will help boost your metabolism and lose weight! Check them out and start using them if you aren’t already. 🙂

I will be focusing on them 1 at a time to give you a little more information about them, as well as some yummy recipes to use them. Tonight is Quinoa! I love Quinoa! Here is a blog post I did all about it:

https://likeyourmadeofhelium.com/quinoa-is-delicious/

Here is one of my absolute favorite quinoa dishes – that happens to use kale too!

This is super fast and so delicious – and great for losing weight!

Kale with Caramelized Onions on Quinoa

With only a few ingredients, this recipe can be made very quickly. Kale is great for breakfast, lunch, or dinner. Try adding chopped mushrooms, or any other veggie you like.

1 to 2 tablespoons extra virgin olive oil or coconut oil
1 small to medium red onion, cut into crescent moons
1 large bunch kale, thinly sliced
Herbamare or sea salt to taste

Cooked Quinoa

Heat a large skillet over medium-low heat. Add the oil and then the onions. I like to also add a few dashes of sea salt which helps draw out moisture and caramelize the onions. Sauté onions for 7 to 10 minutes or until browned, and very fragrant. Keep the temperature steady and on the lower side so they don’t cook too quickly and burn.

Add the kale and sauté for 5 to 10 minutes, depending on the tenderness of the kale and desired doneness. You can add a few tablespoons of water to quickly finish the cooking by steaming if desired. Season with Herbamare or sea salt to taste. Serve warm over quinoa.

**I like to add a poached egg over top too. So good!

I’m going to be posting information on your ‘good sugars’ on our group page on my website. THESE are what will get you through those darn sugar cravings!

Start by only using these sugars: Honey, pure maple syrup, stevia, palm sugar, whole cane sugar or molasses. (They are all explained in the document on my site).

Ask any questions that may come up!

My personal favorites are honey, pure maple syrup, stevia and palm sugar. Palm sugar is coconut sugar, you can use it 1 for 1 in recipes. It does not affect blood sugar as much as regular sugar. Stevia is an herb – VERY sweet so use it in small amounts. Honey – most of us know what that is! 🙂

I will also be posting some information on how to use these sugars in recipes.

Tip 2 for beating the sugar cravings:

Drink lots of water. (again with the water, yes!!)

Sometimes drinking water or your favorite cup of herbal tea can help with the sugar cravings. Many times your body is actually dehydrated – NOT hungry!

Wednesday, January 16th

Sit down to eat!
When it comes to emotional eating we all try to trick ourselves into thinking we aren’t actually eating this, or it doesn’t really count.
But we are!
And it does!
Wherever you are, sit down. If nothing else, you will be able to taste the food better because sitting down will signal your brain that “this is for real. We are actually eating now”.
Start Eating Mindfully

Let’s talk about one of the biggest speedbumps many of you had on your worksheets: SUGAR!

Tip 1 for beating the sugar cravings: Eat protein at breakfast! This will help balance blood sugar levels and beat those cravings.

Looking for a quick, easy & healthy lunch idea – especially for those of you on the go?

I love this!

http://www.eatingbirdfood.com/2012/07/quick-and-easy-lunch-idea-salad-in-a-jar/

WATER! WATER! WATER!
Not drinking enough water can encourage your body to “cling on” to those extra pounds. Also, people often mistake hunger for thirst so they eat more food and calories when they should be drinking water! Frequent bathroom trips??? Not to worry, this too shall pass!

Tuesday, January 15th

What was your relationship with food as a child??

What was your parent’s connection to food??

Start a journal to help get in touch with the emotions that are coming up for you. It is important to understand your connection to food. This will allow you to take control and make more conscious food choices.

**This may seem silly to do, but if you want to take control of emotional eating, it’s a necessity! If you are going to do this, do it right. 🙂

I’m going to be posting an emotional eating quiz on our page on my website. If you aren’t sure if this is a problem for you, fill this out and see.

Were you ‘forced’ to finish all the food on your plate growing up? You know….. starving children in Africa….

Was choosing your own food off limits? Not allowed to touch the fridge or the pantry so now that you are in control of your food you are eating it all?

Did your Mom or Dad or Grandparents give you cookies or sweet treats when you had a bad day or to bribe you into being ‘good’?

All of these things contribute to emotional eating. Start writing everything down that you feel may help. If you have questions about it, ask me!

Banishing your Belly

One major reason for excess weight in the belly is excess estrogen. This is a BIG one I work on with many of my clients.

Tip 1 for banishing excess estrogen & belly weight:

Banish plastics from your life!
Plastic containers, plastic wrap, plastic drinking bottles, plastic lined food tins (white lining in the tins) and especially heating plastics in the microwave.

All of these plastics contain chemicals that act as an estrogen in your body creating big problems – one of them being excess belly weight.

Slowly start replacing your plastic containers with glass ones, and never ever heat plastic in the microwave or put them in the dishwasher.

I would recommend getting yourself a notebook or paper/pen to work on some things this week as we talk more about Emotional Eating.
The dollar store has great ones – and keep it close by!

Monday, January 14th

Remember to send me your food journals each day or weekly – whatever way works better for you. I will look over them and give you some ideas/tips for changes.
It’s a great way to boost your weight loss!

We are going to dig into the emotional eating this week.

Your first step:
When you feel like binging, or eating when you aren’t hungry,

stop.

Focus on what you are feeling – are you stressed? Overwhelmed? Bored? Lonely? Something else?

Stop and recognize what is really going on.

Sunday, January 13th

Keep the check-ins coming about the meal planning everyone! SO important!!

This week we will be working on Emotional Eating! I know how hard this is for us, so this will be an important week. 🙂

Get your Zzzzzz’s!!
Lack of sleep often leads to unbalanced hormones, food cravings and weight gain!

Saturday, January 12th

Who finds the weekends tough to focus on eating healthy? Let’s chat about this! 

Friday, January 11th

So, have you figured out your ‘why’ yet? Why you want to lose weight?
Remember this today if it becomes tough to stick to your eating plan…. you will reach your goal a lot faster if you choose the food that will nourish you properly instead of the one that only makes you feel worse, inside & out!

Swap this for that:

Are you craving something crunchy? Do you usually reach for chips as a snack? Try some raw nuts/seeds instead. They crunch, they taste great AND they are good for you! They have good fats that will help burn the bad fats in your body, as well as protein that will keep cravings away & boost your metabolism. Just remember, a small handful is best. 🙂

Thursday, January 10th

Let’s chat meal planning everyone.

This is HUGE for weight loss success. Do you do it consistently? I will be posting some information on our group page on my website about meal planning, along with a meal planning template, and shopping list template for you to use if you want.

Your challenge to do before next week – plan your week out! If you have troubles with this, let me know and I can help.

Wednesday, January 9th

Great Quinoa recipe – low-fat, high-protein – great for you!

Here

“What am i not allowed to eat on this food plan. You give lots of suggestions of what we can eat but I feel like i need to know what’s off the list.”

I am not big on saying No No NO to foods, and like you to feel you have a big list of Yes’s! But, here are the foods I would recommend you stay away from as much as possible, for best results:

–       Reduce & possibly eliminate any refined, processed, fried & junk foods from your diet.  These are high in empty calories, additives & fat, and have very little nutrients.  They will sabotage your weight loss efforts!

–       Eliminate white!  Eliminate any white flour, rice, etc.  These will spike your blood sugar levels – leaving you with no energy, are stripped of their nutrients and will increase weight.

–       Limit your intake of foods & drinks that contain added sugar.  So called “fat-free” and “low-fat” foods are not calorie-free.  To add taste, food manufacturers often add sugars.  You should always check the nutrition facts label on products before purchasing them.  Sugar is a nutrient stealer – this means it literally steals vitamins from your body just to be digested!  It will increase weight, deplete your immune system up to 90% hours after you eat it, and will literally suck the energy out of you – this is huge for your weight loss success – try to stay away from it!  {I will be giving you some ideas for sugar substitutes that are JUST as yummy!}

–       When talking sugar substitutes, I highly recommend staying away from the ‘fake’ sugars like splenda, aspartame, etc.  I would rather you eat regular, white sugar.  The fake ones will cause troubles all over your body, including blocking some of your fat-loss-boosting hormones.

What do you think?

Tuesday, January 8th

Ok so I just made mashed potatoes. The way I usually make them is with milk, butter and sour cream. Knew I could not do that so I mashed them with plain yogurt. Wow were they ever good!

I might try making these and eating with bowl of fruit. What u think Marie?

Oatmeal breakfast muffins

5 cups rolled oats (400g)
2 1/2 cups over-ripe mashed banana, measured after mashing (For all substitution notes on this recipe, see nutrition link below.) (600g)
1 tsp salt
5 NuNaturals stevia packets (or omit and use 5 tbsp of any liquid sweetener instead)
optional: 2/3 cup mini chocolate chips
2 2/3 cups water (640g) (If using the liquid-sweetener option, scale water back to 1 1/3 cups)
1/4 cup plus 1 tbsp oil (45g) (I really like coconut, but veg oil will also work. For lower-fat substitution notes, see nutrition link below.)
2 1/2 tsp pure vanilla extract
optional add-ins: cinnamon, shredded coconut, chopped walnuts, ground flax or wheat germ, raisins or other dried fruit, etc.
Preheat oven to 380 F, and line 24-25 cupcake tins. In a large mixing bowl, combine all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients (including banana). Mix wet into dry, then pour into the cupcake liners and bake 21 minutes. I also like to then broil for 1-2 minutes, but it’s optional. These oatmeal cakes can be eaten right away, or they can be frozen and reheated for an instant breakfast on a busy day.

If you find breakfast to be a tough one to make – time-wise or just motivation-wise, try this out. Throw it together tonight in just a few minutes and you have it waiting for you in the morning. Full of protein, fiber & metabolism-boosting nutrients.

Overnight Oatmeal

1/3 cup stove-top whole oats (not quick cook)
2 Tbsp greek yogurt
dash of milk or milk substitute
1 Tbsp chia seeds

Mix thoroughly, cover and put in the fridge overnight! So easy, and delicious!

Add berries, fruit, ground flaxseed, a few nuts, pure maple syrup or honey the next day and your breakfast is done in minutes!

*My tip – add 1/2 to 1 tsp cinnamon. Cinnamon will boost your metabolism up to 20x and help balance sugar cravings!

Why do you REALLY want to lose weight? 

You may think that this sounds like an obvious question, but if you’re struggling with your weight, you need to ask yourself this question again and again until you have a very clear answer.

Why are you looking to lose weight? 

• To feel more confident to start dating again?
  To get into your favorite pair of jeans?
  To feel sexy for your husband or wife?
  To look good at your upcoming high school reunion?
  Because the doctor told you you’re pre-diabetic but that there is still a chance to turn it around?
  Because you’re sick and tired of feeling sick and tired?

You have to become crystal clear on your why!  What is YOUR why?

Monday, January 7th

Today is the day we start our 6-week weight loss challenge!
I have a tip for today:
If the food plan I gave you all (if you have downloaded it from our page on my site) feels overwhelming, start by taking one of these small steps.

1. Choose ONE meal to focus on. If breakfast feels right, do that and work on improving your food and portions there. If it’s lunch, then do that – supper… you know how it goes. Choose one meal.

2. Aim for just boosting up your veggies each day. That’s all. Just more veggies.

3. Look at the meals you like to eat now. Start planning how to make them work with the “It’s-Not-A-Diet Plan”

If you feel overwhelmed, don’t worry – just let me know and we can figure out the best way for you to start this! One step at a time!

Happy Monday everyone!

Sunday, January 6th

Alright Everyone – I just added the “It’s-Not-A-Diet Eating Plan” to our group page on my website. This will describe to you the best way to eat for weight loss by giving you meal by meal what to eat (ie protein, whole grain, veggie etc) as well as PORTION SIZES (a huge one for most people) at the end of the document. Don’t let this stress you out when you look at it. Take some time to look and go over it and see how you can make your meals work with it.

Next week I will be posting a 7-day menu plan, but this week it’s all about making the meals you make now work for this.

Also, you will see a grocery list, a pantry planning guide, and a “What’s Eating You” worksheet to help us both see where we can help make this easier for you.

Let me know if you have any questions!

You will also see on the group page a food journal – Keeping a food journal is huge for success. Feel free to send them to me daily/weekly/whatever works for you. I will take a look at them and send you some suggestions on changes you can make to boost your results. 🙂

Is everyone ready to start tomorrow?! 🙂