food coach

Real life of a woman and a cookie

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Sarah is talking herself out of eating a cookie

Sarah stands by her kitchen oven, breathing deeply the aroma of freshly baked chocolate chip cookies she made for her children. Sarah thinks to herself Mmm, those cookies look amazing. One won’t hurt, right?
Tempting Voice chimed in: Come on, Sarah. One cookie won’t make a difference. Live a little!
Sarah thinks, Well, maybe just one won’t hurt, but then it’s easy to spiral into having another, and another…
Tempting Voice returns, But they’re warm and gooey, and that chocolate is calling your name girl!
Sarah hears her coach’s voice, Remember your goal, Sarah. You’re committed to losing weight and feeling better. You’ve come so far already, you are down 25#.
Tempting Voice continues to taunt: Just this once won’t hurt your progress. Treat yourself, it’s just one cookie!
Sarah counters with, I feel great! I want to not give up and give in!
Tempting Voice tries again: You can start fresh tomorrow Sarah, Today, indulge a little.
Sarah pauses, That’s true, BUT, I’ve been making strides and doing great! No, NO, NOOOOOOO!
Tempting Voice and this is getting a bit annoying Sarah: Life is short. Enjoy the moment, Sarah. A cookie won’t ruin everything.
Sarah counters, Those cookies might taste good for a few moments, but the satisfaction is short-lived. The guilt that follows isn’t worth it. I beat myself up for days!
Tempting Voice continues, Guilt is just a feeling, and it’ll pass. The taste of that cookie, though…
Sarah continues to herself, I have a yoga class tonight, I don’t want to feel full and I don’t want to spend the time beating myself up.
Tempting Voice still trying, You can work it off in yoga. Have a cookie now and burn it later.
Sarah pauses and then thinks: Cookies won’t help with that.
Tempting Voice yelling now, JUST ONE COOKIE. You’ll enjoy it, and then you can move on. Stop being so stubborn!
Sarah determined says, I’ll be proud of myself for resisting temptation. It’s a small victory, but it’s another step towards my goals.
Tempting Voice final attempt: Don’t be so hard on yourself, Sarah. Life is about balance. Have a cookie
Sarah in a very determined voice with blinders on says, I can do this. I will not eat any, as she packs them up and starts to freeze them for her kid’s lunches. I’ll have a glass of tea instead. Sarah feels amazing at having one this round!

God bless,

Lesia

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The Siren Song of Instant Eating Gratification: Why Resisting is Hard!

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Instant eating gratification is the sweet, seductive temptress that beckons us to forsake the long-term goal of weight loss for the immediate satisfaction of eating more than needed. It’s the right now instead of the goal. We’ve all been there, choosing the I want it now over the reward of losing weight, opting for the easy path instead of the challenging journey. But why is instant eating gratification so hard? In this blog post, we’ll delve into the reasons behind our innate desire for instant gratification and explore the consequences of succumbing to its allure.
Our affinity for instant gratification has deep evolutionary roots. Throughout human history, making quick decisions often meant the difference between survival and extinction. Our ancestors needed to react swiftly to secure food, evade danger, and ensure procreation. This ingrained need for rapid rewards still influences our behavior today, even in situations where immediate consequences are far less critical.

The brain’s reward system plays a pivotal role in instant eating gratification. When we treat ourselves, our brain releases dopamine, a neurotransmitter associated with pleasure and motivation. Instant eating gratification will trigger a rapid dopamine release, creating a pleasurable sensation that reinforces the behavior. I feel this, go eat this that is what we train ourselves to do. Food commercials also reinforce the behavior.
Instant eating gratification often thrives on impulsivity, which can undermine our self-control. The desire for immediate pleasure can overpower our long-term goals and rational decision-making processes. Think about the times you are indulging. I bet you never plan on going off your eating plan, right?
Instant eating gratification always clashes with our long-term weight loss goals leaving us stuck in a cycle of temporary pleasure and unfulfilled potential.
Modern society bombards us with messages that promote instant gratification. Advertisements promise immediate results, fast-food restaurants offer quick satisfaction, and online retailers deliver products to our doorsteps within hours. This consumer-driven eating culture reinforces our desire for instant eating and makes it even harder to resist.

For some, instant eating gratification serves as a coping mechanism to deal with stress, anxiety, or boredom. Turning to immediate eating pleasures, provide temporary relief from life’s challenges. However, this often leads to a vicious cycle.

Instant eating gratification is a powerful force in our lives, but it’s essential to recognize its influence on you and strike a balance between immediate pleasures and long-term goals. While the allure of quick tasty eating will make you feel good in the moment, we must learn to harness our self-control and make deliberate eating choices that align with our weight loss goals.
To combat the siren song of instant eating gratification, consider setting clear goals, and developing strategies to delay feeling based eating. By doing so, you can reclaim control over your eating, break free from impulsive behaviors, and work toward a better weight for your body frame. Remember, the path to attaining any goal involves patience, perseverance, and the wisdom to navigate your emotions.

God bless,
Lesia

The Battle with Weight Loss Discipline: Why It’s So Hard!

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Discipline is like the elusive butterfly we all chase in our lives. It promises personal growth, achievement, and a sense of control, yet it often remains just out of reach, fluttering away when we think we’ve finally grasped it. Why is food discipline so hard to maintain, and why do so many of us struggle with staying on plan? In this blog post, we’ll explore the various reasons behind this challenge and offer some insights into how to overcome it.

One of the primary reasons food discipline is hard is our innate desire for instant gratification. In today’s fast-paced world, we’ve grown accustomed to quick fixes and immediate rewards. Eating discipline, on the other hand, often requires us to delay gratification for the sake of losing weight.

Maintaining your eating discipline often hinges on your motivation. Unfortunately, motivation is a fickle friend that can come and go. You start the weight loss program with high enthusiasm, only to find your motivation waning after a few weeks. When motivation dwindles, maintaining eating discipline becomes an uphill battle. Overcoming this challenge requires finding ways to stay committed even when motivation is low, such as establishing clear goals and a strong sense of purpose.

Life can be overwhelming at times with the many to-dos and tasks we fill our calendars with, and the stress those tasks bring can make it incredibly challenging to maintain eating discipline. When we’re stressed, our mental and emotional resources are depleted, making it harder to summon the self-control necessary for disciplined eating. It’s during these times that we’re more likely to give in to overeating. Know thyself. Learning effective ways to manage these times can help you maintain eating discipline.

Discipline often thrives in structured environments. Without a clear plan or routine, it’s easy to get sidetracked or lose focus. Modern lifestyles can be chaotic, with constantly changing schedules and distractions at every turn. Creating a structured daily routine and setting specific goals can provide the framework needed to maintain your eating discipline.

The fear of failure can be paralyzing and prevent us from taking disciplined actions. When we’re afraid of not measuring up to others’ expectations or making mistakes like I have to be perfect on the plan, we may avoid following the plan altogether. To overcome this fear, it’s essential to be okay with your occasional overeating as a stepping stone to success and view them as opportunities for growth rather than reasons to give up.

External factors, such as peer pressure or societal expectations, can also make discipline difficult to maintain. We may succumb to unhealthy behaviors or choices to fit in or meet others’ expectations, even when we know they’re not in our best interest. Building the confidence to make choices aligned with our values and goals, regardless of external pressures, is crucial for maintaining discipline.

Discipline is undoubtedly a challenging aspect of losing weight but it’s not an insurmountable obstacle. By understanding your reasons why discipline is hard to maintain and implementing strategies to overcome these challenges, you can increase your chances of success on plan. Remember that discipline is not about perfection but about consistent effort and growth. With determination and the right mindset, you can gradually tame the wild butterfly of discipline and harness its power to achieve your weight goals.

God bless,

Lesia

God, I love to eat!

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2 Corinthians 12:7-9

7 And to keep me from being too elated by the abundance of revelations, a thorn was given me in the flesh, a messenger of Satan, to harass me, to keep me from being too elated.
8 Three times I besought the Lord about this, that it should leave me;
9 but he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” I will all the more gladly boast of my weaknesses, that the power of Christ may rest upon me.

Overeating that is out of control is a run away destructive habit. As I help you change that habit I offer to you a way to grow closer to our Lord, Jesus Christ. When you surrender your desire to overeat to Jesus, you are admitting you need a Savior to help you manage this. Some of you have told me you feel powerless over this. That you have never gotten a handle on this. I am here to tell you if you allow me to help you, you will and if you allow Jesus in to save you, He will. Jesus says:

Matthew 11:28-30

28 Come to me, all who labor and are heavy laden, and I will give you rest.
29 Take my yoke upon you, and learn from me; for I am gentle and lowly in heart, and you will find rest for your souls.
30 For my yoke is easy, and my burden is light.”

We also read in 2 Corinthians 12:9

9 but he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” I will all the more gladly boast of my weaknesses, that the power of Christ may rest upon me.

If you overeat or cling to tightly to food for self soothing and do not manage it. This behavior will lead to unhappiness, negativity, comparison and a great deal of negative self talk. I know you want out of this. Allow this behavior to lead you closer to our Lord.

Prayer is your conversation with God. A heart to heart talk. There are many ways to pray and I share my way of praying with Scripture. It is called Lectio Divina (Divine Reading).

Settle into a quite place and quite time. You may already have a prayer space you like. Sit for a few minutes and bring yourself before God. I like to start with the sign of the Cross and I always invite the Holy Spirit into my prayer time. Have your journal near and your Bible. What is it you want to talk with God about today? What topic, emotion, issue, or situation is on your heart? Look over a few of the Bible passages I have provided and see which one speaks to your heart. Ask the Holy Spirit for guidance as you begin. When praying with Scripture there are many ways to pray. I will share with you several ways I pray with scripture.

  1. I pick my passage. I read it over slowly jotting down any word or phrase that strikes me. I then start to talk with God. I usually ask, God, what are you trying to tell me? How does this passage direct me today? How does this relate to my life today? Then I will read the passage two more times, slowly. I jot down what is placed on my heart. I usually sit with the passage all day. Answers do come through media, music, my Pastors homily, my Mom or one of my clients. Pay attention to what is happening in your day. God never answers you loud.
  2. I pick a passage. I read it over slowly, jotting down a word or phrase that strikes me. I then decide what role or character do I want to be and imagine myself in the story. I then journal my conversation with Jesus. I ask what needs to change? What do You wish of me today?
  3. I pick a passage. I read it over slowly and the Holy Spirit takes over. I really love when this happens.
    When you give your prayer time over to the Holy Spirit, stand back!
    Always end your prayer time with a colloquy. A colloquy is your conversation with God. It is usually what you will do, praise and thanks or whatever is on your heart as you bring your prayer time to a close. I end with the sign of the Cross.

Revelation 3:20

20 Behold, I stand at the door and knock; if any one hears my voice and opens the door, I will come in to him and eat with him, and he with me.

Suggested passages

2 Corinthians 12: 7-10
2 Corinthians 4:7-18
Romans 7: 14-25
John 8: 31-36
John 8:1-11
Luke 23:39-43
Luke 12: 13-21
Mark 10:46-52
Ezekiel 37:1-14
1 Kings 11

I know prayer works. If you have never prayed with Scripture before give it a try. Start with 15 mins. Pick a time of day that you will pray each day. If you need help send me an email, text, or private message me.

God Bless!