I have good news & bad news: we will rarely exceed our own expectations.
The bad part of that is that many of us have spent years telling ourselves we’re fat, we’re yo-yo dieters, emotional eaters and have little or no self-control. We live up those expectations. We struggle to move beyond them.
Fortunately, we can change all that and it’s not about dieting. It’s about taking control of our thoughts & words and not damning ourselves with our own negativity and self-imposed powerlessness.
Your words, thoughts & beliefs have power. They do. They create. We use them to describe and overlook their power to create in our lives.
Yes, your words are descriptive. They are also prescriptive. They are instructions to your brain. This can either work tremendously in our favor or it can cripple us and prevent our progress.
I want you to begin to consider your thoughts & words instructions to your brain. Because, well, they are.
I’m not going to suggest that you turn off any negative thoughts, but what I am going to suggest is that you replace them by creating, reading and saying affirmations.
Affirmations reflect what you want. They can reflect what you want with your body, your relationship with food, your health, your finances, anything you want.
They should be short, positive and few in number. Avoid negative affirmations like, “I will not eat sugar”. All that does is increase your focus on sugar. We don’t want that. Here are some examples of great affirmations:
I am amazed, every day, by the transformation of my body
I am acutely aware of my incredible capabilities
I am in control of my choices and my emotions at all times
I eagerly choose foods that make me feel amazing
I am relentlessly positive
I let go of wants I no longer need
I value what I deserve over what I want
I am exactly the kind of woman I wanted to be when I grew up
I know many of you are really resonating with the “do it anyway” message from episode 117 of the Primal Potential podcast. Consider incorporating “do it anyway” into your affirmation. Maybe something like, “In the face of temptation or when considering excuses, I’m proud to choose to do it anyway”.
This week, I want you to create 3 affirmations and say them every single day. EVERY SINGLE DAY. Ideally, say them aloud multiple times each day. At a minimum, say them once.
Do not skip this. Do it every day. Without fail. Without excuses or exceptions. Every day. It makes a difference.
Here are a couple of mine:
Everything that happens to me happens for me. I practice acceptance of everything in my life and enthusiastically create what I want.
I choose to make challenges fun & easy through my perspective & my attitude.
I bring passion & intensity to my daily workouts.
Here are some of the affirmations you have shared with me. I’ll continue to add to this list.
My future will be better because of what I’m doing right now, today
I make choices that help me look and feel my best, and I am mindful of those choices at all times
I embrace challenges as opportunities for reflection and growth
I treat myself with respect
I am in control of ALL my choices…From what I eat to how I feel
I release the past and LIVE fully in the NOW
I am a unique, creative and wonderful person and I deserve to be happy and successful
I have the power, focus and perseverance to achieve ALL my goals and live ALL my dreams
NOTHING tastes as good as feeling great does
NOTHING tastes as good as loving myself does
I am a person of my word. I will keep the promises I have made to myself
Working out makes me feel good so I do it every day
I practice self discipline every day in how I respond to cravings and manage portions
I eat whole foods to consistently reinforce my resistance muscle and curb cravings
All I desire is within me
I give that which I want to receive
I make great choices with full awareness
I attract that which I am
I cherish the beauty in myself and others
I am in control of my choices and I seek choices that make me leaner and stronger
I am learning to take impeccable care of my body because I deserve it
I am doing the work because it makes me feel better, happier, and healthier
I am my own first priority
I take myself seriously, and I honor my badassery with my thoughts, words, and actions
I believe that I deserve to be healthy in my body, mind, and soul, and I make choices that reflect that belief
I am a health magnet! All things healthy are readily available for me
I deserve my undivided attention
I believe that my body is beautiful, right now, as it is
I am grateful that my body works and thankful for how it serves me daily
I love & appreciate my body no matter what number shows up on the scale
I will create my own motivation today
I am in control of my food choices & I make choices that make me feel lean & confident
I choose to find gratitude in all situations, especially in my body & all it does for me
I have the courage to deal with my emotions without food
I am committed to the daily process, not the daily outcomes
Easy is earned & I’m earning it
I choose to be grateful & positive
Consistency over time earns easy – what I wish to be easy I practice every day
I always talk to and treat myself like my best friend, because I am
Exercise gives me more energy so I intentionally move every day
I am killing this first 90 days of FLFT, one day at a time
I listen to my body’s inner voice and make choices that support my wellness
My body is surrounded and perfectly filled with the healing power of God’s divine energy
I release my hesitation and move forward with confidence
I choose to do it anyway
I am capable of making decisions & taking actions that move me toward my goals
I am awesome
I am worthy
I am patient and mindful
I love my body & will respect it because no matter what I have done, it has never let me down
I am exactly where I need to be
I am strong. I can do hard.
I choose to think, do & eat that which makes me feel amazing
I create motivation and progress through dedicated focus & action
I am what I choose to become
I am confident, strong & in control
Exercise & clean eating make my body & mind feel great
I have an excellent work ethic
My focus is super strong
I keep my surroundings neat and tidy
I am a masterpiece & my body/health deserve to be treated as such
I love food so I will savor every bite rather than inhaling & hardly knowing what I ate
I choose to make this journey fun & easy
Every time I choose my health, the next choice becomes easier
I have all the tools I need already
Good decisions generate more good decisions
I am smart, I am strong, I am aware of my body and what it needs to feel good
I choose to be present in my choices
My choices reflect who I am
What I do today I am more likely to do tomorrow
I am fiercely positive & choose to see the blessing in every challenge
I practice self-control & moderation in every situation
I love food & enjoy each bite slowly. I pay attention to make sure each bite is worth it!
I am awesome!
My creator wants me to be at peace with my body & teaches me it is not selfish
I have the mindset & body of a warrior to plow the way for others & take them with me
I renew my mind every day & am not easily swayed
I prefer to save sweets for holidays or celebrations
I am sassy & confident. I talk back to myself when I need a reality check
I will use food to fuel my body & positive thought to fuel my emotions
I seek the beauty within me
I eat food to reach my optimal health
I am excited about the process of becoming healthy because it means I respect myself
Food is my fuel, not my entertainment and I fill my tank with super supreme!
My choices will not be based on my circumstances! I am in control
Grace, not perfection
I am worth the time & energy required to to eat well in order to reach my fat loss goals
I have a positive attitude in everything I think, say & do
I enjoy taking care of my body so that I can better take care of others
I have the courage to deal with my emotions without food
Easy is earned with practice & consistency
Happiness and focus are my responsibility
Today is the future I created yesterday
I am my own superhero
I work hard & fight the good fight – my superpower is positivity
I used to run with fear. Now she can’t keep up
I am a beautiful and creative woman with the brains (& brawn!) to rock this life.
I am made of awesome sauce
I choose happiness
I have all the skills I need to manage my emotions in a positive way
My principle food rule is: eat foods I love that love me back. The “foods I love” part is pretty clear. I want my meals to be delicious.
“Love me back” is a little more nuanced. People ask me what that means all the time. A food that loves me back
Supports my health & body composition goals
Keeps my energy levels high
Satisfies my hunger
Doesn’t trigger cravings
Doesn’t make me feel bloated
Doesn’t make my skin break out
Makes me glad I ate it (as opposed to wishing I hadn’t)
The foods I love that love me back probably won’t be the same as the foods you love that love you back but I absolutely want to help you find those things for YOU! Finding that sweet spot of foods you love that also love you back is a huge key to mastering fat loss naturally.
A couple weeks ago I shared one of my favorite recipes on the podcast & a few times on Instagram and I have heard from at least a dozen people this week that they’re obsessed with it!
It’s my staple brunch: raw shredded cabbage with bacon, eggs & avocado. Sometimes I add walnuts. Oftentimes I add Primal Kitchen Chipotle Lime Mayo.
If you can’t stomach the idea of veggies, especially raw ones, for breakfast, that’s totally cool. You could easily have this for lunch or dinner. However, check out what people are saying (below) about having this earlier in the day. They’re shocked by how much they love it & it’s keeping them full for hours.
One of the things I love most about this meal is how it’s the perfect combination of crunchy, salty & creamy. But that’s not all:
It’s fast to make
It only requires 1 pan
It’s very inexpensive
It keeps me full for hours
It contains bacon (bonus points, right?)
Here’s what you’re going to need:
2-4 cups raw, shredded cabbage (I prefer a mix of red & green but pick what you love most)
2 slices bacon
2 eggs (yes, I know the pic below has 3 eggs. I was making a double)
1/4 – 1/2 ripe avocado
Salt
(nuts and PK Chipotle Lime Mayo are optional)
Put your shredded cabbage in a bowl.
Cook your bacon in a skillet until it’s nice & crispy.
Remove the bacon but keep the skillet on heat.
Add your two eggs to the skillet and cook them over easy – over medium.
Combine your shredded cabbage, cooked bacon, avocado and eggs in a large bowl.
Sprinkle with salt to taste.
I use my Oxo Salad chopper to then mix it all together, chopping up the bacon, avocado & eggs with the cabbage. You could certainly use a standard pizza cutter to do this or you could enjoy it without mixing it up.
I love mixing it together because you get the creamy avocado & egg yolk acting like a sauce with the cabbage and bacon & crunchy and a little salty.
A whole bunch of people have emailed me this week to let me know that they’ve tried it & they’re loving it! Here’s what they’re saying:
“Today is one of the most exciting days of my life and you are the reason for it. I ordered the OXO salad chopper. It arrived last night and today I put it to good use. I made your signature chopped cabbage/bacon/avocado/egg salad – OMG SO DELICIOUS!!!!!”
“I went out and bought a salad chopper because of your breakfast as a fat burning meal podcast today. Couldn’t resist making it tonight!! Omg it was AMAZINGLY GOOD!”
“I have never so much energy! Guess what? I am having it fit dinner too”
“Ok – You were right. I was wrong. I was sure that cabbage for breakfast would be nasty. It’s the best thing in the world. It was delicious and I wasn’t hungry for HOURS.”
Here are the most common questions I get about this dish:
How do you chop your cabbage?
The cheapest way to do this is to buy a head of your favorite cabbage & shred it in the food processor. Here’s what I do most often: I’ll buy 2 heads of cabbage, one red & one green, and cut them into quarters. I’ll pulse 1 quarter at a time in the food processor and keep it in tupperware. This gives me plenty of shredded cabbage for many meals. I personally like the blend of red & green and I’ll often throw in a carrot, though it doesn’t change the flavor of the dish at all. Just adds more color.
Alternatively, you can buy pre-shredded cabbage. Whole Foods often has pre-shredded red & green cabbage. You could buy a cole-slaw mix and not use the dressing, but that is often far more fine than doing it yourself and, in my opinion, that detracts from the texture.
Of course you can also do it with a knife.
Do I have to eat that much cabbage?
Of course not. How much you eat is relative to your entire day, your activity level and if you snack. I choose not to snack very often. I don’t like to have to make food choices all day long, so I eat 2 or 3 bigger meals. Eat until you’re satisfied. Do what works for you.
Cabbage is hard on my stomach. Could I use a different vegetable?
Absolutely. You could certainly use mixed greens. Leafy greens like spinach, arugula and lettuce will be lighter, less voluminous and not as rich in fiber. They’re also not crunchy, so you would lose that element, but the most important thing is that you’re eating foods you love that love you back. This will look different for everyone. Do what works for you.
To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss. In the second, we covered everything you need to know about carbs & fat loss.
Protein is a macronutrient, delivering 4 calories per gram
The building blocks of proteins are amino acids
Protein is more satiating than carbs or fat. This is because of the unique cell signaling that happens during protein digestion.
Protein leaves you feeling fuller for longer & allows for more time before hunger returns than other macronutrients (carbs & fat).
Protein also helps to control blood sugar & insulin. This supports fat loss but also helps control mood, energy, cravings & hunger.
There is no storage excess option for protein.
Excess protein can be used to generate glucose, increasing blood sugar, leading to an insulin response and potentially being converted to & stored as fat.
Resources
Glucogenic Amino Acids (amino acids that can be used to generate glucose but not ketones)
Glycine
Serine
Histadine
Valine
Arginine
Cysteine
Proline
Alanine
Glutamate
Glutamine
Aspartate
Aspargine
Methionine
Ketogenic Amino Acids (amino acids that can be used to generate ketones but not glucose)
Leucine
Lysine
Amino Acids That Are Both Ketogenic & Glucogenic (amino acids that can be used to generate both glucose and ketones)
To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss.
In today’s episode we’re taking a deep dive into carbohydrates including:
What are they?
How do different types of carbs impact fat loss?
How do carbs impact metabolism?
What are the best carb strategies for fat loss?
You can get a cheat sheet overview of all this info as soon as you get on the free VIP email list . Plus, every Sunday I send out my weekly workouts, recipes, meal ideas, info & motivation!
To kick off the New Year, I am doing a series called Fat Loss Basics! This is the first episode of the series and I’ll be covering all the basic information about calories, hormones, fat loss foods & fitness.
Today we will establish when calories matter and why a calorie deficit is not sufficient for fat loss.
In this first episode of the Fat Loss Basics series, we go into detail on a few fat loss truths. Definitely listen to the entire episode to understand them in their entirety and be sure to listen to the whole series as it becomes available!
A calorie deficit is required for fat loss
A calorie deficit does not ensure fat loss
Fat burning is turned on & off by your hormones
The two primary hormones in control of fat loss are glucagon & insulin
We can control both insulin & glucagon with our food choices
Insulin is an important & necessary storage hormone. Insulin is responsible for delivery fuel to our cells & ushering excess fuel to storage sites within the body (this can be muscle storage or fat storage).
Without insulin, our cells would starve & we would die.
The presence of insulin informs the body that there there is ample fuel in the body and therefore fat burning is not required.
Glucagon works opposite of insulin.
Glucagon responds when there is no fuel available from food. The presence of glucagon allows fat to be released from storage and burned to provide energy to the body.
A calorie deficit alone is not enough to instruct glucagon to do it’s job.
You need a calorie deficit & control of insulin/glucagon.
Here are a few ways you can control insulin & glucagon to maximize your fat burning potential: