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Velma's LeanZine, Issue #008 -- May- Bring on the May FLowers
May 06, 2013
Hi there!

Let's try this again...

Okay, for some kooky reason this did not work for the last e-zine (my apologies), so please go try your luck with it right now and see how you do in terms of nutrition and how you fare. BEST OF LUCK!!

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Having Your Cake And Eating It Too: Your Cheat Day, Part 2

The thing you probably need to realize about the cheat meal is the basic premise. Assuming you are eating clean for the other days of the week this concept will work well for you.

Let me first preface the cheat meal with these COLD HARD FACTS:

This does not mean having a glass or bottle of wine with dinner every evening means you get 2 bottles on your cheat day, or having a cookie every day of the week means that on cheat day you get the whole box of cookies. If you are doing it this way, trust me, there are no results in your future. You'll get more of the same you've gotten. You just need to strive to do better than you have before. Not perfect, not all in one day, just keep trying to get better. When you stop trying, or don't try at all, then you may accept failure. Be honest with yourself. As long as you commit to try, you're golden. When you continually make up excuses for yourself and tell yourself how much you deserve it because you've had a rough day, you've had to deal with this and that....yadda, yadda, yadda, just STOP. Re-evaluate, and come back to it when you are really, truly ready to be honest with yourself and roll up your sleeves and get to work.

Don't expect it to be any easier for you than it is for the rest of us. It's work! I faithfully believe that nutrition is an emotional(or completely non-emotional in some cases) issue for all of us. If you are not willing to figure out what and why you continue to do the things that keep you in the body you don't want (which is why a food journal is a paramount tool), then you need to leave it alone until we are ready to be honest. Otherwise, it is futile effort and you are kidding yourself. You can't out-train a bad diet.

As humans, we thrive off of rewards. On the flip side, the more you feel restricted, the more you think only of that thing you are restricting. Sex, money, and food only matter when you aren't getting any. The human brain has a reward center and it's in constant pursuit of the reward. Fat, sugar and salt are extremely overpowering and seductive, which is why it's overused in the food industry. Clean eating works because it includes very little of these components and therefore forces you to explore not just your emotions, but the reasons behind your constant indulgences.

Running on clean fuel is very different than running on garbage. If for no other reason, it is worth your while to try it for 2 weeks WITH the cheat day to see the difference in how you feel, think, and exist. Adding in the cheat meal just proves to yourself that you really aren't missing anything, for the simple fact that you feel terrible afterwards and can't wait to get back to your clean eating. Pretty soon the pendulum starts to swing closer and closer towards the center and you will want the indulgences less and less and they will become less meaningful. They will lose their grip. BUT-YOU HAVE TO TRY. Please stop with the excuses.

Unstructured eating is a plan for disaster. The reward center of your brain - the side of it that strives to want the fat, sugar, and salt - is far stronger than your desire to stay on a strict diet plan. So dieting can set you up to want more of the thing you want to eat less of no matter what your knowledge of proteins, carbohydrates or fats is and is controlled by environmental and emotional awareness.

The pursuit of pleasure is always going to override the metabolic aspect. This is why it is imperative to uncover the emotional reasons why you sabotage yourself to begin with when it comes to your eating. How many people have you known to lose the weight, only to boomerang and gain it all back? It's because they never uncovered the "why" to begin with. I know I have been guilty of this, which makes it easy for me to identify with and explain it. You can either do it for yourself, or hire some help - a coach to help walk you through it. Honesty is key. It's not the indulgence that's going to get you, but the constant OVER-indulgence. There's a big difference. No one's expecting you be a miserable troll eating wheat grass and road gravel for the rest of your life in order to be healthy and happy and in a body you want.

So, what exactly is structured eating? More on this and the cheat meal to follow in my next e-zine.



Coconut Oil Spray

Ok, so I was walking in Trader Joe's the other day (I know, what else is new) and found this new product that I'd never seen before. As many times as I have recommended coconut oil to clients they rub it on their bodies instead of ingesting it? I can't even begin to tell you how hilarious I find this, but I understand it.

Beautiful healthy skin works best through what you ingest. Now I know that the skin is a very large organ and absorbs what you put on it, but the effect is merely temporary. When you ingest something it permeates your systems, and when you do it often say on a daily basis that makes it all the better.

Think of it as putting gas in the tank of a car as opposed to pouring it on the outside. Make sense? It has to go through the car's system in order for it to run properly.

Coconut oil is one of those good fats that is excellent for healthy skin, hair and nails. I love the spray because it has a very high smoking point which helps me give my fish that "fried" feeling without the typical unhealthy, coated, breadedness that comes with fried fish. It gives it that crispy coating without the crap because it has such a high smoke point.

Smoke point is just the temperature at which an oil starts to smoke. If something is said to have a high smoke point, then it has the ability to be able to reach a very high temperature before the oil starts to smoke. This is good quality to have when you want to sear or fry something to give is a crispy coating and is a method used to seal in flavor.

Coconut oil is also a medium chained triglyceride which means that it doesn't take the same path that regular fats take and is used more as an energy source.

I buy the Trader Joe's brand, but you can also get it a regular grocery store chains such as Giant Eagle or Kroger's in case you don't have a Trader Joe's in your neck of the woods.



As always, if you have any comments, thoughts, or questions don't be afraid to CONTACT ME!!

In the meantime, please take care of yourself. You're worth it and you deserve it! - Velma

Click here if you're interested in the protein powder I sell



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