Ep 129: 7 Ways To Avoid Failure

Ep 129: 7 Ways To Avoid Failure

I was recently inspired by a Motley Fool article on successful investing that talked about the importance of mindset. I immediately knew that these principles were intimately related to success in all arenas of life, including weight loss. Today I’ll share 7 ways to avoid failure based on success strategies that have the power to transform absolutely any area of your life.

I’ve talked before about the link between financial transformations & physical transformation and today I’m going to take that a step further. Don’t miss the full episode!

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7 ways to avoid failure

7 Ways To Avoid Failure

  1. Play the long term game
  2. Keep your emotions in check
  3. Inoculate yourself against regretful decisions
  4. Be careful where you get your information
  5. Be strategic about those with whom you share your goals
  6. Plan for future emotions
  7. Stay accountable

Resources

What Getting Out of Debt Taught Me About Weight Loss

Breaking Barriers – Overcome Emotional Eating & Self-Sabotage

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Ep 129: 7 Ways To Avoid Failure

Ep 128: Does Dairy Slow Weight Loss? 10 Things to Consider

Dairy is a highly debated topic, especially as it relates to weight loss within the Paleo, Primal and whole foods communities. Does dairy slow weight loss? Is it fat loss friendly? Does it increase blood sugar? Does it influence insulin, the master fat loss hormone? Some of the answers might surprise you and we’re going to answer all your questions & then some in today’s episode!

And don’t forget to hop on the free VIP email list to get your 100 fat loss meal ideas with over 30 killer recipes!

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does dairy slow weight loss?

Does Dairy Slow Weight Loss?

In today’s episode, I’ll be going through the following 10 statements in more detail. Don’t miss the full episode!

  1. The intended purpose of milk, from any mammal, is to deliver nutrients to and accelerate the growth of an infant
  2. Milk & most milk products contain sugar in the form of lactose. Though “sugar” might not be listed on the label, that does not mean there is not sugar within. The carbohydrates contained within come from this milk sugar. Any sugar reflected on the label is added sugar in addition to the lactose.
  3. Though dairy products (excluding those with added sugar) don’t produce much of an increase in blood sugar, they do elicit an insulin response. Typically, glycemic index and insulin index are similarly impacted but this is not the case with dairy products. They have a unique insulin reaction that I explain in this episode. Individuals who are insulin resistant should consider limiting dairy for this reason.
  4. The hormones produced by the mammal which produced the milk are often still contained within the milk. If you drink the milk, you ingest said hormones. This is, of course, a dose-dependent relationship and the hormone content depends on many different factors including the quality of the product, the type of product and the hormone levels (natural & artificial) of the animal.
  5. Casein, the predominant protein in milk products, is a major allergen for many people.
  6. Not all animal milks are created equal. Goat’s milk, for example, is higher in fat and lower in casein and lactose.
  7. Nut milk is not milk. While this seems obvious to many, it is not to all and is worth a discussion.
  8. Whether or not you can or should tolerate dairy products depends in large part on your individual gut health/permeability.
  9. Your bacterial balance (or imbalance) will have a lot to do with your body’s response to dairy consumption.
  10. Lactose content, casein content and insulin impact depend on the type of dairy consumed.

If you are concerned about calcium intake, consider these non-dairy options which are good sources of calcium:

  • Canned salmon
  • Sardines
  • Kale
  • Oranges
  • Almonds
  • Seaweed
  • Sesame seeds

Resources

Episode 025: Pros & Cons of Dairy Consumption

Fat Loss Food Guide

Fat Loss Basics – Protein

Probiotics & Weight Loss

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Recipe: Baked Chicken Drumsticks

Recipe: Baked Chicken Drumsticks

You guys know I’m all about the simple recipes, right?

I’m not a huge fan of complex recipes with random, seldom-used, expensive ingredients that take lots of time and multiple dishes/pots/pans.

Give me delicious. Give me simple. Give me fat loss friendly. Give me easy clean up.

Or, I’ll give it to you. 🙂

Speaking of that – if you aren’t on the free VIP email list yet, you’ve missed out on my 100 fat loss meal ideas and 30+ recipes! You don’t want to miss those!

But for today, I’ve got a super simple & very delicious recipe for you! It has a very unlikely ingredient for chicken: cinnamon. Yup, just plain, ground cinnamon. It’s really tasty and very easy.

Baked Chicken Drumsticks

Here’s what you’ll need:

  • Chicken drumsticks
  • Extra virgin olive oil
  • Salt
  • Paprika
  • Chili powder
  • Ground cinnamon

Preheat your oven to 375.

Place your chicken drumsticks in a baking dish or pan.

Drizzle with approximately 2 tbsp of extra virgin olive oil.

baked chicken drumsticks

Sprinkle both sides of chicken with 1 tsp of salt.

Make a spice blend containing 1 tsp of each cinnamon, paprika & chili powder

Sprinkle both sides of chicken with the spice blend. You will not use the entire spice blend. Use just enough for a light dusting and save the rest for your next batch of chicken!

baked chicken drumsticks

Place chicken in oven for 30 minutes. Flip over and return for approximately 30 more minutes or until chicken is baked through to 160 degrees.

I think this spice rub would also be awesome on pork!

Enjoy your chicken with your favorite veggies. I love it with sweet potato (the cinnamon is an awesome compliment to sweet potato) and brussels sprouts or mashed cauliflower! Here’s one of my favorite ways to enjoy brussels sprouts.

baked chicken drumsticks

Ep 129: 7 Ways To Avoid Failure

Ep 127: How To Reduce Stress & Get More Results Through Simplification

Most of the people I talk to feel overwhelmed. They want to take control of their health & their habits but they’re overwhelmed by life. They’re taking care of family, working, maintaining their home. It’s a lot.

That’s what this episode is for. I want to help you understand how to reduce stress and get more results by simplifying your environment, your mind & your life.

I’ve created a free guide for you so you can take the concepts in this episode and implement them into your life. Click the button below to get your free simplification guide! But definitely make sure to listen to the entire episode! I know it will be incredibly helpful for those of you who feel stressed, overwhelmed & life you just don’t have enough time or bandwidth to achieve your goals.

how to reduce stress

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how to reduce stress

How To Reduce Stress

  1.  Identify what is important to you
  2. Eliminate the rest

Simplification isn’t just about your schedule or your thoughts. We can simplify many areas of our lives as we consider how to reduce stress & accelerate progress towards our goals.

It’s easier to keep up than it is to catch up – stay on top of recurring tasks if you can’t eliminate or outsource them

Understand & respect Parkinson’s Law – tasks will expand to fill up the time you allot to them. This is where they phrase “If you wait until the last minute it only takes a minute” comes from. Assign a fixed amount of time to complete a task and then focus exclusively on that task for the pre-determined interval

The simplification guide will help you simplify each of the following categories with dozens of suggestions for how to reduce stress by making changes in each of these areas

  • Environment & Space
  • Time
  • Mind

Resources

how to reduce stress

Breaking Barriers – Free, on-demand training on overcoming self-sabotage & emotional eating

Do Less To Get More

The One Thing by Gary Keller

Essentialism by Greg McKeown

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Ep 129: 7 Ways To Avoid Failure

Motivational Minisode – A Client’s Perspective on Achieving Your Goals

Today’s motivational minisode is not my own. This perfect minisode shares the perspective & beautiful thoughts of one of the women I’m lucky enough to work with.

I think it’s a wonderful thing when we can learn how people overcome their personal barriers and implement powerful behavior changes. She has done that, is doing that and today we’re going to hear some of her thoughts.

Before we dive in, a huge, heartfelt thank you to her & to all of you who share your journeys with me. It’s the single greatest blessing of hosting this podcast.

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Last Friday morning I checked my email. It was around 7:30am.

One of the wonderful women in my Fat Loss Fast Track group had emailed.

I soooooo need to talk to you NOW!

Can you call me…All I need is 2 minutes. I’m leaving for work in 5 minutes.

In today’s motivational minisode, you’ll hear what she had to say, in her own words.

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If listening isn’t your thing, here’s what she had to say. I’m so honored that she shared her thoughts with me in such a powerful way. This is how she has assimilated her own journey with the Primal Potential podcast, our Fat Loss Fast Track group & the new Breaking Barriers e-course. It’s beautiful, it’s powerful, and I hope it moves you the way I suspect it will.

Hi Elizabeth.

It’s so great to talk to you!

Don’t worry…I won’t take up too much of your time! But I do believe you’ll be happy I reached out to you…Hopefully anyway.
I actually think this could be a FABULOUS minisode!!!
Here it goes…Picture this!
You know when it rains…how the droplets move on windows? I’m sure you’ve observed this before.

You know how they fall down when they get too heavy?

And how the heavier they get, the faster they go down?

And then…You know how when it rains or when you think of any water stream, it chooses the path that’s been chosen the most often…The one that’s easier to go through.

And it gets deeper and wider with time.

Even though it’s only water, it causes erosion…MASSIVE erosion sometimes… Isn’t that what caused the Grand Canyon?

And of course, the deeper it is, the most likely it WILL be the chosen path EVERYTIME.

It’s the same with us…The more often we choose CRAP/ to binge…The deeper the groove/ditch/ravine we dig.

And the harder it becomes for us to AVOID that ditch we have dug over time or even worse, to drag our way back OUT of it when we fall in.

YOU Elizabeth, are giving us the materials and the tools…With all your podcasts, webinars, templates, worksheets, blogs, emails…AND your courses…(Just registered to start the Breaking Barriers course)…to fill up our ravines when we DO fall off the wagon or get too close to the edge.

You are helping us fill our too-many-times chosen paths with raw materials…With our big rocks, stones, pebbles, logs, fertile soil (where trees can start growing)…

Rope, wood boards, nails…And so on…

And you are also giving us TOOLS…Hammer, saw, axe, pickaxe and so on to build ladders, stairs…

Ways to climb OUT of our pits/ditches as quick as possible to stop digging further down.

The faster we can fill the ditch / even out the terrain, the faster we can CHOOSE/CREATE the paths we were meant to walk on.

And the quicker and easier we can LIVE…LIVE the life we were meant to have.

I still, too often, fall into my too deep and steep ravine…As I’ve been digging it for the past 35+ years BUT…I feel I’m getting better and better equipped to get out OR go nearer to it without falling in or falling in as deep…

As it IS getting filled-out and I now have more and more stairs and tree branches to help me climb out when I do.

And I AM VERY confident that one day…soon…there WILL be beautiful flowers growing on that old path.

Stop waiting and digging deeper and CREATE a NEW path NOW…TODAY!!!

The longer you wait, the harder it will be.

DO IT NOW…DO IT ANYWAY!!!

I will never be able to thank you enough for all you are doing for me and for all of us across the world…But this is my seed…Hopefully, someone will hear it and want to plant it…

And finally LIVE the lives they were meant to have.

Her words are perfect & beautiful. It reminds me of the quote: A river cuts through rock not because of its power but because of its persistence.

The little choices that you think don’t matter – they do. They are the rain drops. Over the course of a day or a week, they are the slow stream. It’s not their individual power, but their persistence.

The same is true of your good choices. You think they are inconsequential but they aren’t. They are the rain drops. One small drop matters because it is the start of a process. It’s not its power but its persistence.

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