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How to continue the weight loss journey?

How to continue the weight loss journey?

 Have you been doing a lot of things right when it comes to weight loss? Maybe you have done the cleanse , went a bit more plant-based, drink nice and healthy smoothies and added protein to your meals. You also exercised adequately  to your abilities and lifestyle. You have put in a lot of work but hit the brick wall and your weight does not want to budge.

Quite often this is when many people give up. You start wondering where is the issue? Maybe I shoud invest more money in some funny shakes, maybe frutis and vegetables are not so healthy after all.

Maybe I should try keto for few weeks?

I see this as the main turning point for my clients, either they stick to the lifestyle or give up. With the coaching they have a fair chance of actually moving through that point realising that losing weight is a long term game. There is nothing wrong with you  this is a natural body reaction adjusting to lifestyle changes. I believe in slow and gradual weight loss. It maybe a longer way but more sustainable for sure.

 Your big WHY plays an important role here, then you need to follow some steps and actions every day and have accountability  to see sustained results. 

Are you honest with yourself?

detox

At this point  you may realise that actually some of your old habits returned. I always encourage to write a journal with all food and drinks you have for a few days. I would like you to  be honest with yourself. Sometimes you do not realize how much you eat and drink. Not only that. You do not also realise how your meals are rushed, how stressed you are sitting down to have a meal and you are not aware of your fullness and hunger scale. All of that I cover in my programs together with practice and breathing techniquest to get you to rest and digest mode. You  may  not be mindful with your meals, often snacking in front of TV in the dark not actually monitoring what and how much you eat.

What is the game?

meditiation

I always say that losing weight is a mindset game but not only. The fact is that we love food and love eating it. We have been programmed that way and hormones play also a big part (especially satiety hormones leptin and ghrelin) along with genetics.

Food has a big social meaning for us too . We love sharing it and it creates massive comfort like anything else. We also have insatiable cravings and we love the second piece of the cake although we are stuffed. As per Harvard Medical School, the liking the way food tastes can prompt you to eat 44% more of it. We are also surrounded by food, it is everywhere, however being in lockdown is a massive opportunity actually to cut ourselves off from all of the heavy carbs, sugary food we see in cafes as long as we do not buy them with our weekly food shopping.

In any social setting strong mindset not to give in as well as support from people around are often the key to success. Sometimes people will actually indulge themselves in such settings but very quickly go back to their meal plans day after. If you can do that than this is great , but no everyone can. Weighing  yourself after such event may also not be a good idea. Just go back quickly to your baseline and you should be fine.

So do the quick diets work?

The simple answer is NO. Generally, people taking part in various programs, crushed diets etc , quite often put on the weight back. Their metabolism have slow down, hormones are playing havoc and they are putting on more weight than ever before. This is the road to nowhere.

People love to have a quick results and I get that. I have been there althought I have never followed any diet but I did think that for losing weight I had to exercise as crazy. This lockdown put a lot of pressure on us all, but I still believe looking into big why and not giving yourself excuses to get off the track is the best way. It will be so much harder to go back.

I have a big Why and still nothing 

Now I am not  saying that having a big WHY is a solution to everything. You may have an underlying  health conditon (you may not even know about it) which prohibits you from losing weight. Some thyroid conditions and generally autoimmune conditions come to mind but also poor digestion and poor sleep. 

However, I wanted to focus on digestion and gut health.

Early research shows that there is a strong connection between your gut and your ability to lose weight. Generally,  having a very diversified gut flora and good balance of bad and good bacteria can help you and goes a long way. The comparison have been made between obese and lean people and research has found that gut bacteria in lean people can help them stay  slim by stimulating  the production of hormones that keep you feeling full, such as leptin. (Harvard Medical School)

The foods you eat determine your unique gut bacterial profile. Generally, diet rich in fiber-filled plant foods appears to protect against obesity causing bacteria. The good news it it does not take long to adjust gut bacteria and even few days can be enough to change it , however building healthy habits to include more plant food is critical to long term weight loss.

There are many many complications of excess weight eg. headache, stroke, dementia, diabetes and all its complications, asthma, sleep apnea, kidney cancer, many circulatory problems such as high blood pressure, high cholesterol, arthritis, lower back pain. Excess weight increses persons risks of more than 195 different medical conditions. So when people say in lockdown  do not care about putting an extra weight on as a blank statement, I am really really angry as the chances these people end up in an overwhelmed NHS are very high sooner or later.

Lifestyle changes for sustainable weight loss

salad

 Mindset, love for yourself and right nutrition are  key here. I highly recommend to work with a weight loss specialist coach to really work out the right nutrition for you and coach you on mindset and other lifestyle changes such as stress and sleep if you feel that you need that extra support.

Drastic changes are not recommended so if you have never tried plant-based diet, changing to it overnight may not be a good idea. Small and consistent steps are better.

  1. Cook dinner at least three times a week – include plant-based meals; that way you can control ingredients and portion sizes.
  2. Add at least two healthy foods to your weekly shopping – I suggest pick two recipes 
  3. Have a journal and monitor for some time water and food intake – everything from snacks to late evening foods.
  4. Switch to water, healthy vegetable jucies and smoothies
  5. Try mindful eating especially in the second half of the day when our willpower is weak and we tend to sit in front of TV eating in the dark. Prepare  lovely herbal tea for good sleep .
  6. Boost your fibre intake – add low sugar fruits such as berry to wholegrain cereal, add 1 tbsp of chia seeds to your smoothie, add half of cup to peas to pasta, add beans and swap white rice for quinoa.
  7. Watch your sugar intake in any form also fruit
  8. Keep to three filling meals and avoid snacking
  9. Eat earlier in the day
  10. Make sure you have accountability – recruit supportive friends who will not tempt you with food but actually accept your choices

The truth is there is no magic wand but constant change by small steps.

I run cleanse and detoxification programs.  My cleanse is not a fast and it does not slow down your metabolism as you still eat on the cleanse. It is designed to give you a good baseline and you have one week to prepare , one week to cleanse and one week to reintroduce some food groups. We remove gluten, alcohol, sugar, processed food and caffeine. It starts on 01st June and I hope you can join this but in the mean time download my detox guide here.

Few Words on Body Confidence and Body Positivity

 Probably we all have seen Adele’s new rare picture on her birthday showing herself considerably  smaller than she used to be so the media went crazy with speculation and both camps of fat shaming and fat accepters raising their voices.  I believe any change starts with loving yourself no matter how you look. If you do not than the whole journey will be much harder and you may not be happier at the end of it. I know there are many eating disorders and psychological and genetic problems with weight but many are not and there are very good healthy reasons why you should lose weight.

That is why it will always be a controversial subject as there is no one size that fits all. We are all individual and we approach this topic differently .  However, it has been massively exploited by various companies offering miraculous diets, supplements and also give us the notion that thin and sporty body is always better than others.

You need to seek answer within yourself and if you struggle or would like some help,  do not do it alone but ask for it. It is a journey of 1000 miles and it starts with a first step and the next one and next one. 

 

 Try this recipe  –  Jerk Spiced Aubergine with Mango and Cucumber Salsa

Jerk Spiced Aubergine with Mango & Cucumber Salsa

Lovely spiced aubergine with fresh mango and cucmaber slasa; good for digestion and easy on stomach; dressing has sesame seeds which have amazing digestive properties. It helps lower cholesterol, has ability to relieve constipation and remove worms from the intestinal tract
Servings: 2 people

Ingredients

  • 1 Aubergine cut in half, vertically
  • 1 tbsp allspice powder
  • 1/2 tsp black peppercorns
  • 1/2 tsp ground cinnamon
  • 2 spring onions sliced
  • 1 red chilli finely chopped
  • 1 tbsp cane sugar
  • 1 tsp sea salt
  • 1 tbsp tamari sauce

Mango and Cucumber Salsa

  • 1 mango, diced
  • 1 cucumber, diced
  • 1/2 red oninon, diced
  • 1/2 bunch, coriander (cliantro)
  • Few spring onions, thinely sliced
  • 1/2 lime, juice
  • Salt and pepper to taste
  • 2 tsp seasame seeds
  • 1 tsp sesame oil (optional)

Instructions

  • Blend everything except for the aubergine in the Nutri blender to form a paste
  • Cut the aubergine in half, lengthways and score the inside in a criss-cross pattern
  • Pour the jerk spiced marinade over the aubergine and allow to sit for 20 minutes
  • Preheat the oven to 200 ̊c/180 ̊c fan and bake the aubergine until lightly
    brown on top and fully cooked through – approximately 40-45 minutes
  • Serve with the salsa

Mango and Cucumber Salsa

  • Cut all vegetables and mixed in the bowl
  • Prepare dressing, season to taste and add to the bowl and mix

Notes

Use tomatoes if Mango isn’t in season

Love M.

Why saying Yes can be so difficult but feel so right?!

Why saying Yes can be so difficult but feel so right?!

It is hard to believe that it is my 42 Birthday today. At the end of the day birthday is only a number. Actually I am pretty excited as I have never felt so happy and fit in my life. I am celebrating my birthday in lockdown so this is great post to write and look back when all is all over and we are living our new normal.

If you celebrate your birthday like me in lockdown, maybe write a letter to yourself and then you will be able to read it in a year’s time.

Of course I am sad to hear about all the deaths and people going through nightmare. However, I am glad to hear that my family and people I know are well and good although some of them had to go through COVID-19.

A year ago I said YES

A year ago I went to Phoenix in Arizona for my first ever HCI (Health Coach Institute) Live exprience. I knew that it would be good and I am looking forward to celebrate it again but this time online over two days  on Friday and Saturday. I met wonderful people from all over the world and but what is more important I said yes to myself and coaching career. It was scary as I decided to invest a lot of money and time to pursue new career in coaching. I had my doubts plenty actually especially when it came to leaving corporate world and safety net of a great salary and benefits. Looking back, I probably should have been there for longer to build a bit bigger financial back up but there is no point of crying over a spilled milk.

 

 

Health Coach

I am in my white top in this picture with Carey and Stacey, founders of the school.

I love my tribe and my school – Health Coach Institute.  The support I am getting is worth millions. From 1:1 coaching, mastermind, endless live classes, retreats, materials , done for your programs in every area, to regular updates, protocols and many many more. I can’t wait for the EVOLVE summit over two days. Loads of new things to learn and connect with everyone.

My DoTERRA tribe

I also love my Doterra tribe. Doterra means The Gifts of the Earth. I am part of the company which is ethical, heart-centered, generous and focused on good of others in every respect. It gives me a very small passive income at the moment but first of all it gives me  access to latest science, amazing products, community and support. If you ever wanted to try essential oils do let me know. There is opportunity to sign up now and actually get a lot of free oils – join Facebook community – my oil community for more information or message me.

The Beginnings

Building your own business, personal brand and everything is hard. It is bloody hard! I set up my blog in 2017 and I have probably changed it now more than 10 times in the search of my own voice and passion for living a healthy and fullfiled life. Below i my first photo session for the blog which at that time I thought would be about business.

 

Health Coach

I always had a passion for wellness.  Many people ask me why this career and not other. It could not be more far away from what I have been doing so far being Supply Chain Manager in the Oil&Gas company.

I disagree! Working in corporate or any other organisation (including running your own business) for that matter, requires healthy approach to life and prime mental health. Stress, pressure and ability to cope with organisational changes is of paramount importance first of all for yourself and then for others.

I noticed this in my final months. I was happy, fit and focused. I left with my head high. Why? Because I decided to work on myself, decided to get fitter and healthier by looking after my diet, my mindset and spirit. I was waking up early to perform my morning ritual of exercise, good nutritious breakfast,  meditation and journaling.

During early mornings I designed all my new career and my business, set up my website, and designed my roadmap to financial freedom and lifestyle I want in the future. Miracle mornings have changed my life in a very extra ordinary way. I highly recommend Hal Erlod’s books for personal development.

What is next?  

It does not mean that I have a perfect life and now earn enough money to sustain myself, and business. Yes I do earn some money but nowhere near enough to what I had and I am a lucky girl to have a husband who supports me and what I am trying to achieve.

I keep my costs to minimum but it also means that I choose my investments wisely. I put nearly everything what I earn back into the business. I make sacrifices and I have substantially limit to what I spend money on.

The exceptions are: education, essential oils, supplements, organic food and anything  to do with health – mine or my family. This is my brand and this is my choice, finally.

I have a lot of plans, and I keep trying new things. I love writing, and I have no problems with videos. I do not care about judgment and comparison. Look after your health and life well and it will look after you.

My aim is to gain financial freedom in 5 years. This is a very short time but I am determined. Why? As having money gives me choice to spend it on something I believe in. I want to spend on charitable causes, and travel. I want to support young women in pursue of their passion in life especially if it is focused on sustainable and cruelty-free projects, beautiful nourishing food, products and services. I want to write a book and support others who want to publish their own.

Health Coach

I want to leave legacy for my daughter that she will be proud of. I want to be a very healthy grandmother one day in memory of my Mum who passed away at the age of 52. I miss her every day!

So what I have planned for my lockdown Brithday? My first ever handstand, vegan cake and TikTok dance with my daughter and may be hubby will join in as well! Follow me on Instagram to see it! WellbeingSeekers is my account.  

With Love

Monika

What is New Normal?

What is New Normal?

I have been questioning myself what will be my new normal once we are out of the lockdown? Will we be the same? I dare to think that this lockdown has changed you in one way or the other. How , I think we need time to understand that. Through this time I am learning  a lot about myself, and challenges of homescholling and having right balance of all activities including work and family time. However, I am determined to keep my health goals on top as I do not want to be in the position I was two years ago, and below is my Why.

Living in Lockdown

Now all of us have some idea and experience how to live in the lockdown. New routines have emerged, and it is amazing to see how many people got involved in some voluntary actions. There is a lot of power and open hearts to help. However , there is no pressure. If you can’t you can’t and that is ok too as we all have a role to play in this situation.

Some of us are on their own, some with kids, some without and some only with fury babies. Some are going through the living hell of being in an abusive relationship. No matter what is your current situation you are living your own normal and if you think you can’t cope you should ask for help.

I have seen a lot of judgment and negative posts and now also telling me that as a Wellness Coach I should be sitting in front of TV eating biscuits as this is normal.

The thing is this is not my normal, and definitely not anymore. Although I am not trying to beat the Guinness record of productivity, I am trying to stay on track with my health goals as I well remember where I was two years ago.

Not feeling well, with a lot of additional weight on me, mild depression and a massive pain in my lower back. I was determined to change something in my life. I have been promoting a healthy lifestyle long before the lockdown.

Have some sympathy for yourself

I  have a lot of sympathy for people who lost their job, business or have to juggle many different things including homeschooling right now. And I have the same sympathy for people who sit on the sofa and eat biscuits as for those who get on with their life or pick up a new skill or exercise this time. I am not judging because I do not know you and I do not know what is your personal situation.

I have learn over the last few years that having compassion for myself is really a key. I have had none for most of my adult life and it did not serve me well at the end. We are only humans and we need to allow all the emotions to come to us. Be with them, acknowledge them but allow them to let go. I love my coaching tools available to me now. Without them I would not be probably in the place I am now. This is the best gift I have given to myself.

Few Tips to Stay On Top of Your Health Goals

 I would like to offer these tips if you feel you are stuck and need some motivation:

  1. Treat yourself with the care and compassion you deserve. Have some regular self-care sessions, and simply be kind to you and your body. If you feel you can’t please find somebody you can talk to put some accountability in place.
  2. Have some performance reviews with yourself. Be open and honest, celebrate success, let go of things that did not work and step forward into a new day with new goals in small managable chunks that work for you.
  3. Set some personal boundaries, personal life and work can now mingle together so having some boundaries will help your mental health. Talk to your family members about your day and structure so that they are on board and know that you are busy at certain times. They do not have a crystal ball and may not know your schedule.
  4. Don’t compare and despair – we are all individual and this situation is different for all of us. Approach others who are doing well in this time with celebration and open your heart to the abundance which may come from different sources. The answer to everything is LOVE.
  5. Let go – let go of imperfections, need of approval, need to impress others, the need to always be right, obsessing about your past, negative self-talk, limiting beliefs, blaming others and complaining.
  6. What helped me and still does is a good morning routine so I put in some positive thoughts into my mind before I start the day. I love affirmations and below I leave that one for you.

Affirmation to Repeat Everyday (courtesy of Natural Health Magazine)

I am living in the present moment, making the best of each day and savoring its riches. Creative change begins within me right here, right now.

Join me for weekly webinars on Wed at 19.30 for focused work on your goals or simple chat. Find me on Eventbrite – Monika – Wellness Chef and Health Coach  -link – Webinars from Survive to Thrive;

Love Monika