Posts Tagged ‘food is easy’

Episode 78: Interview with Dani Spies

Tuesday, June 27th, 2017

Episode 78: Interview with Dani Spies

Welcome to a special interview edition of my Weight Loss Made Real Podcast. My guest today, chosen specially for you, is my friend and colleague, Dani Spies.

Dani Spies podcast 78

Dani is a Health, Wellness, and Weight Loss Coach and the founder of the popular YouTube cooking show, Clean & Delicious, where she shares lots of fast, easy and healthy recipes, tips, + ideas to help you eat better and cook more so you can feel great!

In this interview, we talk about how Dani manages food in her own life, and how she eats both for pleasure and for nourishment.

We discuss planning food and shopping and prepping it, all cornerstones of taking good care of yourself.

Even if you don’t love to cook, you’ll appreciate Dani’s super simple ideas for eating real food without a lot of work.

And how she is able (and how you can too) to think about food and eating in a way that makes it easy for her to always feed herself and her family with low effort and high enjoyment.

Enjoy!

Dani SpiesDani Spies is a Health, Wellness, and Weight Loss Coach and the founder of the popular YouTube cooking show, Clean & Delicious, where she shares lots of fast, easy and healthy recipes, tips, + ideas to help you eat better and cook more so you can feel great!

CleanandDelicious.com

Clean and Delicious on YouTube

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Talk with Cookie

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

THE FREEDOM COACHING GROUP: If you’ve ever dreamed about having your own personal coach to work on your eating with you, you’re closer than you think. My coaching group is happening now! It’s super affordable, supportive, and an amazing resource if you struggle with overeating, emotional eating or binge eating. Take all you’re learning here on the podcast and go to the next level. Click here: http://weightlossmadereal.com/group to get all the details and join our group Weight Loss Made Real: The Freedom Group. Because really, isn’t freedom what we all want? I hope to see you in the group!

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Every Bite Counts

Tuesday, February 7th, 2017

Woman eating bite size portion

“But I’m only eating healthy stuff,” some of my clients protest. “And I can’t lose weight! I’m stuck!”

Great quality, healthy food.

But.

It doesn’t really matter what you’re eating if you’re eating more than your body needs.

We all have systems in our body that aim to keep us at equilibrium.

Balance.

We get signals when we’re hungry, and then we eat to stock up on fuel.

We get signals when we’re no longer hungry, and we stop eating.

When we stop listening to these little, sometimes subtle signals, we take ourselves out of balance.

Out of equilibrium.

We get too hungry or too full.

When we get too hungry we usually compensate by overeating, swinging to the other end of the pendulum.

Geneen Roth used to say that for every restrictive diet we go on there is an equally strong and opposite binge waiting in the wings.

I agree.

So what I see a lot, in between the extreme restriction and the constant overeating, is that some of us are stealth nibblers.

Little tastes of different things. A bite here and a bite there.

Some high quality fuel, some junk.

It doesn’t matter.

What matters is that when we are in this nibble habit, we are eating unconsciously.

My own specialty is passing the kitchen to get water to bring to my office and grabbing a handful of almonds. Healthy, right?

Or after a meal, I’ll grab some dried cherries, or dried papaya. Better than pie, I’ll think.

We pass the kitchen and grab what we left on the counter.

We don’t want to make a phone call, so we open the fridge and have a few bites of leftovers.

We’re tired in the afternoon so we make an apple and peanut butter plate.

But we’re not hungry.

What happens when we eat these little things and our body isn’t signaling us to eat?

We waste the food.

We waste it in our bodies.

Our bodies aren’t asking for a refueling, so we take it in and having no need for it we just store it as fat.

Just that simple.

So it doesn’t matter if it’s baby carrots and hummus or your kids’ French fries… if you’re not hungry, you don’t need it.

And if you eat it, it counts.

If it’s not water, it counts.

I challenge you, for one day, to notice every single bite you put into your mouth.

It doesn’t matter what it is.

Ep 33 Guest Interview with Corinne Crabtree of Phit-n-Phat: How Prepping Your Food Ahead of Time Can Make Your Weight Loss So Much Easier!

Tuesday, August 16th, 2016

Episode 33: How Prepping Your Food Ahead of Time Can Make Your Weight Loss So Much Easier!

Guest Interview with Corinne Crabtree of Phit-n-Phat.

Today, I am proud to present my colleague Corinne Crabtree. Corinne lost 100 pounds over 10 years ago by taking a simple approach: only do each day what you are willing to do for the rest of your life. She started with walking and thinking through the food she ate. Before her weight loss she battled obesity from the age of 9, never played sports, and lived in a drive-thru. She now has completed over 50 half marathons, 4 marathons, 7 Tough Mudders and a 4 triathlons. She has kept her weight off and now coaches women how to develop an active and healthy lifestyle.

Food Prepping Podcast 33

Visit http://www.phit-n-phat.com/cookie for a free video and great tips on how to make your life and weight loss easier with food prepping!

Corinne, whose company is called Phit-n-Phat.com inspires women to create weight loss plans that work and are truly livable.

One of the things she teaches and practices is food prepping: chopping and cooking and portioning out what you’ll need to make your whole week easier.

We talk about the concept of deciding ahead of time and how that takes the challenge out of making so many food decisions each day. We also cover how to deal with the food for the rest of your family.

Please join us for this coaching session as Corinne and I tell you all about prepping your food and how it works.

THE FREEDOM COACHING GROUP: If you’ve ever dreamed about having your own personal coach to work on your eating with you, you’re closer than you think. My coaching group is happening now! It’s super affordable, supportive, and an amazing resource if you struggle with overeating, emotional eating or binge eating. Take all you’re learning here on the podcast and go to the next level. Click here: http://weightlossmadereal.com/group to get all the details and join our group Weight Loss Made Real: The Freedom Group. Because really, isn’t freedom what we all want? I hope to see you in the group!

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

If you are ready to take your weight loss and eating issues to the next level, it’s time to talk with me. Visit http://www.weightlossmadereal.com/talk for a free consultation with Cookie and find out if coaching is the solution to your struggle. You may also email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

How Do You Tell Your Story?

Wednesday, February 17th, 2016

my story concept on small blackboard

As a coach who specializes in helping women put an end to emotional eating, I’ve heard a lot of stories:

  • I’ve been overeating because this was a hard year for me; my husband lost his job.
  • My kids were sick a lot and I couldn’t stay away from sweets.
  • I didn’t connect with the man of my dreams this year, so I became really close with my friends, Ben and Jerry.

And on, and on…..

No one said life was easy.

In fact, my colleague Linda Spangle wrote a book called “Life is Hard, Food is Easy”.

But the way most of us look at things is that life is hard, and food is hard, too.

The fact is that even for the most blessed person, life gives us curve balls.

That’s true for everyone.

But it’s what we focus on and how we tell our story that colors our world. It even determines our weight.

It’s pretty common knowledge that whatever we focus on is what we get more of.

So, if we focus on this year’s difficulties, we’ll go through life with heaviness in our hearts.

If we focus on how hard it is to lose weight, and keep it off, and all the REALLY strong excuses we have, I can guarantee you that it will be hard.  For sure.

And if you tell yourself that when things get tough, you need sugar, or bread, or ice cream, when you aren’t even hungry, then you’re setting things up so that you will automatically strengthen those habits.

So, what’s the answer?

If you overeat when life seems hard, and you tell yourself that life is always hard, what can you do?

Here goes:

You focus on the bright spots.

  • What are you doing well, in any area of your life?
  • What nice things has someone done for you recently?
  • What can you be grateful for?
  • What tiny bits of good fortune did come your way?

And here’s a bonus question I love: What are you doing that has prevented you from weighing 20 pounds more than you do? (Hint: you are doing SOME things right.)

Look at this past year and name these bright spots.

Think about them. Focus on them.

And now focus on your eating with these thoughts in mind.

Create your new story.

There are things you do well.

There are things that are going your way.

There are things you can be grateful for.

Suddenly, your new story will feel good and natural and you will start getting different results.

And finally, remember this: if anyone can learn to eat from hunger, instead of from emotions, and can stop when they aren’t hungry anymore, then you can too.