Your BIGGEST Self-Sabotage

Yesterday you learned that self-sabotage can be subconscious, and that isn’t limited to “bad” habits or procrastination.

ANY behavior can be self-sabotaging if it interferes with your goals.

Are you exercising? That’s the BIGGEST self-sabotage.

Most of us unknowingly use exercise as an excuse to eat more.

In a recent study, Group A was told they were taking an “exercise” walk before lunch, while Group B went on a “scenic” walk. (Group C went straight to lunch, no walk, as a control group).

Both groups walked the same distance at the same pace.

Group A was told how many steps they took, calories burned, etc. Various plants and animals were pointed out to Group B.

People in the “exercise” group took LESS salad and MORE chocolate pudding (35% more!).

Group A also took TWICE as many M&Ms a few hours later during “snack time”!!

When we believe we have sacrificed, we compensate by rewarding ourselves.

Here’s a prime example:

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(No matter how hard the workout was, there’s no way two huge scoops of ice cream and a brownie is less calories… “reward” self-sabotage!)

I used to consciously think like that too… “Oh I worked out, I can totally eat this.”

I believed eating poorly wouldn’t count, or my exercise would cancel it out…

That was my CONSCIOUS (albeit misplaced) self-sabotage.

BUT what about all the subconscious self-sabotage?

Like taking extra pudding without the mental justification beforehand? Egads!

How many times did I stop for ice cream or eat a bigger dinner because I felt I earned it?

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Eventually I came to realize you can’t exercise off a bad diet, and that one hour on the treadmill could be lost in the two minutes it takes to inhale junk food.

WHAT you put in your mouth matters far more than exercise (especially if unknowingly use exercise it to eat more).

Take Maria, for example. My pal Maria cleans houses. When I told her she was an exercise superstar (and she is! Mopping, scrubbing, lifting heavy objects and climbing stairs 9 hours a day) she suddenly GAINED 10lbs.

“I told myself it didn’t matter if I ordered more guacamole or a second glass of wine because I was exercising. It was like learning I exercised gave me carte blanche to do things I normally didn’t. To slack on my nutritional excellence and meal planning.”

Self-limiting phrases can also be why you’re not achieving important goals.

Have you ever said… “I’m doing the best I can?”

Ever notice you only say this when you fail to hit a standard (set by you or someone else)?

Like self-deprecating thoughts, self-limiting phrases degrade your potential AND limit your future growth by creating a glass ceiling.

“I should cook my meals ahead, but I’m such a procrastinator” is hypnosis!

If you’re going to create a self-fulfilling prophecy, why not make it a good one?

YOU DESERVE BETTER.

In tomorrow’s blog post I’m going to share 3 steps to identify + ELIMINATE your self-sabotage.

If you’re ready to STOP the subconscious self-sabotage, check this space tomorrow.

But right now, I want you to think about the phrases you say that unknowingly degrade your potential, your work, your goals, etc.

Will you stop saying “I can’t” or “I’m doing the best I can”?

If yes, leave a comment saying “I will do better.”

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Are You Self-Sabotaging (Without Knowing It?)

Same problem, different month?

You could be your own worst enemy... without knowing it.

“Self-sabotage” isn’t just hate-talking i.e. “I can’t do it.”

OR buying the King Size chocolate bar even though you want to lose weight…

Self-sabotage comes in many forms, including doing things you believe are GOOD for you but actually undermine you... while you’re none the wiser!

Self-sabotage isn’t limited to those situations where you know EXACTLY what you need to do to improve and you don’t do it, OR to “counterproductive” habits or “bad” actions.

ANY behavior can be self-sabotaging if it interferes with long-standing goals.

The most common self-sabotaging behaviors are procrastination and comfort eating.

(No big surprises there)

But it’s the self-sabotaging that you’re NOT aware you’re doing that can be the most detrimental.

Because this type is subconscious, and the behavior so logical and natural, you don’t realize it’s happening.

I mean, you can eventually learn to stop shooting yourself in the foot…

....if you know you’re shooting yourself in the foot!

TOMORROW I’ll help you uncover ALL the self-sabotaging you’re not aware you’re doing

(There’s one 90% of us have done, or are STILL doing!! Zoinks!)

For now, I want you to pay attention to your thoughts--hidden self-sabotage #1

When the going gets tough -- you gained weight, you didn’t eat healthy, you dropped the ball at work, etc. -- are you saying to yourself, "I suck at this?"

Self-deprecating thoughts prevent you from reaching your goal AND they become a safety mechanism to protect your ego (self-esteem) from further disappointment.

By invoking an inherent lack of ability, you reduce your personal responsibility in the negative outcome, since you couldn't have done anything about it anyway.

You’re basically absolving yourself. You don’t have to think about what you did (or didn’t do!) to create an undesirable outcome…

Are you ready to stop being your own worst enemy?

Good. We’ll work on that tomorrow :)

Now, I’ve got a question for you. Is there something you’ve wanted to do, but haven’t done yet? Is it because you’re too busy? Or ??

Share what it is in the comments.

“Winning is a habit. Watch your thoughts, they become your beliefs. Watch your beliefs, they become your words. Watch your words, they become your actions. Watch your actions, they become your habits. Watch your habits, they become your character.” – Vince Lombardi

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Final Component to Breaking Sugar Addiction

You’ve made a commitment to breaking your sugar addiction! high five!

AND you now have 8 easy strategies to stop cravings and break the cycle…

But the biggest, most important component is your environment (not your will!)

You already know that sugar is physically addictive, and that modern foods have been manipulated to be sooo alluring that we can’t stop ourselves, even if we want to.

The prescription for any addiction is abstinence, or at the very least minimizing temptation as much as possible.

It starts with reading labels -- no more hidden highs! but also keeping sugary foods out of easy reach.

That means no more cereal boxes on the counter or candy on your desk. If sweets have to be in the house, sequester them to a designated “out of sight area” or wrap it in foil if it’s in the fridge or freezer.

Having a game plan will also keep you on track. If you’re hungry and without good options, you’ll fall victim to garbage with sugar.

You have to be prepared and consistent.

You’ve got to outcook the food industry.

Meal planning is a necessary part of breaking your sugar addiction for good.

Now, you can take all these tips and run with them…

But if your brain chemistry and taste buds have been hijacked by the food industry (and it’s estimated 70% of us are affected!), you might want to consider a food rehab and sugar detox.

You have to stop blaming yourself (and also relying on your will, too).

You already know it’s so much more than that.

STOP the cravings, mood swings, and energy slumps FOR GOOD.

Reset your body’s neurotransmitters with this week’s meal plan.

Find out how delicious detoxing can be with foods like Roasted Butternut & Red Pepper Penne, Sweet Potato & Kale Sushi, Corn & Black Bean Cakes, & Miso Maple Sweet Potato Tacos.

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P.S. Give your body a chance to heal -- you got this!

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8 Ways to Kick a Sugar Addiction

Yesterday you learned how sugar is physically addictive and alters your brain chemistry.

That it’s NOT a matter of weak will. Modern foods are DESIGNED to send us straight to the bliss point, with hidden sugars keeping us hooked, hungry, craving, and crashing.

The average American consumes 22 teaspoons of sugar a day, most of which is hidden in non-sweet foods like canned veggies, hot sauce, and “crab” meat (just a few of the examples shared on yesterday’s post).

Even “healthy” foods have hidden sugars. For example, many yogurts have more sugar than a soda pop and Prego pasta sauce has MORE sugar per serving than Oreos!

A whopping 80% of packaged foods contain hidden sugar.

Finding all these hidden sugars is the first step -- keep reading labels!

(If you’re going to eat it, you should at least be aware of it)

Next, retrain your taste buds.

Sprinkle a tiny bit of sugar on top to make something palatable. Don’t mix it in.

Also use applesauce (great in oatmeal… and on toast!) when you can.

Pick condiments like mustard or hot sauce over ketchup.

More importantly, don’t use zero calorie sweeteners. You need to resensitize your taste buds to real, whole foods and stop feeding the “sweet” habit. (You shouldn’t have to sweeten your foods and drinks to get them down.)

Drinking mint tea, chewing mint gum, and brushing your teeth are a great way stop a sugar craving dead in its tracks. Feel the urge?? Go brush.

Try distracting yourself for 15 minutes. There’s always a chore to be done, right?

Above all: start making good choices consistently. One junky food buys you admission to the blood sugar roller coaster. Not having a plan in place or healthy foods on hand makes it 20x more likely that you’ll eat sugar-laden garbage and kickstart the addictive cycle.

Think about how great you’ll feel when you stop having cravings, mood swings (hanger!), headaches, and total energy slumps.

Worth it right?!

In tomorrow’s blog post I’m going to share the final *key component* for breaking sugar addiction and stopping food cravings.

If you’re READY to break your sugar addiction, check back here tomorrow.

But right now, I want you to make a commitment.

I want you to commit to using one of the strategies I shared in this post.

Will you make this commitment to yourself and your health?

If yes, leave a comment right here saying “I’m in!” and describe what you plan on doing.

Talk soon,

Lindsay

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Are You Addicted to Sugar? (Free Quiz)

Once you start eating sweets, is it hard to stop?

Do you find yourself thinking about cookies, chocolate, etc?

Does your mood or energy rise after you eat (but then slump)?

Are you rewarding yourself with treats because you “deserve” it?

Do you feel an uncontrollable craving for something sweet?

If you answered 'yes' to any of these questions, you probably have a sugar addiction.

AND YOU’RE NOT ALONE!

Your brain sees sugar as a reward-- it physically causes opioid production, which triggers dopamine (the neurotransmitter responsible for PLEASURE) making you want it more…

Your brain on sugar:

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(Recent studies suggest sugar is more addictive than cocaine and heroin!)

and SUGAR IS IN EVERYTHING!

Sugar hides in foods where you least expect it INCLUDING non-sweets like pasta sauce, salad dressings, breads, crackers, baked beans, and condiments.

You’re constantly getting a hit without knowing it!

Food manufacturers have hijacked your brain chemistry, taste buds and hormones.

You’re not weak, you’re addicted, and food manufacturers (including restaurants!) are your enablers.

Are you ready to get off the sugar roller coaster?

Tired of cravings sweets? Tired of bingeing on sugar then feeling like total crap?

Tomorrow you'll find out EXACTLY what you need to do break the cycle.

To end the sugar addiction! FOR GOOD.

(Plus 6+ easy ways to make your transition off sugar easier) so stay tuned :D

For now, I want you to scan the label of a few packaged foods -- get in the habit.

Grab that wrapper out of the waste basket and take a peek.

If you’re at the office, you can take a look at some of the items in the recycle bin.

Sugar has a lot of code names, too so look for funny words like dextrose, lactose, glucose, evaporated cane juice, malt syrup, and sucrose, just to name a few.

Now I want you to share a food you found with sugar -- you’d be amazed at some of the crazy places other members are finding it, like in orange juice, black bean soup and mustard.

Leave a comment now.

Talk soon,

Lindsay

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12 Reasons Why You're Not Losing Weight

Have you adopted a vegan or plant-based diet in hopes of losing weight, but the pounds refuse to budge?

Or worse, maybe you GAINED weight?

You're not alone!

While you may not be eating the Standard American Diet anymore, a vegan/plant-based diet has its traps too.

Here are 12 culprits that will keep you from losing weight:

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Oil - If you're not oil-free, that's your #1 culprit. Even if you think you're oil-free, make sure you really are. It's shocking how often oil sneaks into foods, like non-dairy milk and mustard!

Alcohol - The second biggest culprit, especially if you're drinking wine, beer, or alcohol with mixers. If you're drinking booze, your body can't burn fat or other calories.

High-Fat Plant Foods - Tofu, tempeh, avocado, nuts, seeds, coconut milk, coconut, nut butters, chocolate, and olives are high in fat. "The fat you eat is the fat you wear." - Dr. McDougall

Liquid calories - Smoothies and shakes don't provide the same satiety as chewed whole foods. They also skip an important step of the digesting process -- chewing. You'll eat less if you chew.

You're Counting Calories - Intuitively you know 100 calories of carrot cake isn't the same as 100 calories of carrots. So why do we keep plugging them into the same math formula? Why do we expect our bodies to treat them the same? You wouldn't mop the floor with a muddy rag assuming just because it's a rag it'll get the job done, right?

Convenience Foods - Vegan substitutes like faux meats and cheese are not healthy. Your body knows what to do with peas and soy beans, but not weird lab creations from pea proteins, and soy byproducts.

Eating Out - Even if you're ordering a vegan meal, most restaurants overload their food with salt, sugar and oil; a killer combo that makes you overeat AND gain weight.

Coffee - Sugar and creamer (even vegan creamers) can turn a latte into a hot, drinkable candy bar. Drink it black or with a little almond milk.

Salt - Eating salt won't make you gain weight, but it will make you retain more water, which shows up on the scale.

Fiber-Broken Foods - Make sure you're buying 100% whole-wheat (or gluten-free) and oil-free breads, pastas, and crackers, and use them to accent your diet. Don't make them a staple or a snack.

Dried fruits - Dried fruits are very calorically dense and not satiating. They are also often coated with sugar and oil.

Mindless eating - Keep a journal to see how much you really eat in a day. You'll be surprised to see how much food sneaks in -- tastes while cooking, candy jar at the office. It can be a huge culprit!

Eating all day - There's an increasing amount of research suggesting a shorter eating window is better for weight-loss. Instead of eating from 6am to 8pm, try 8am to 6pm.

Summary: Weight gain (or lack of weight-loss) hinges on diet more than anything.

You can't exercise off a bad diet.

You also can't expect your body to run correctly without the perfect fuel. It's a little like your car in that way.

WHAT goes in the mouth matters most!

You have to eat the right foods, in the right portions to feel your best and lose weight.

Having a plan in place makes it a million times easier to stay on track.

And if YOU need a strategy telling you EXACTLY what to cook, buy, shop, and eat for weight-loss...

Utilize the meal plans.

You have enough going on in your life -- let us do all the thinking and planning for you.

Make it easy on yourself with this week's meal plan!

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