Be fulfilled on a diet

Be fulfilled on a diet

Are you struggling to feel fulfilled on a diet? Maybe this sounds familiar…

You’ve recently started the Ideal Protein diet. You were so excited to lose all your weight. You met with your coach, and the two of you helped create your goal weight. It’s achievable, it’s desirable. The first few weeks were great. You figured out a system that works. You figured out the right plan for your lifestyle, all the little things like what to keep with you for your drive home because you are always starving at that time of day, or how many sliced cucumber you need to slice Sunday to have enough munchies at your desk to last a week.

But then reality sets in.

You go out to dinner, and you order a water. Drive past the fast food, you pass the ice cream stand, you pass the espresso stand. You go to the grocery store to get your veggies, and it’s everywhere. Everything you ever wanted at that current moment is in every direction you look.

It doesn’t have to be this hard. You can be fulfilled on a diet!!

The key to feeling fulfilled on the diet is by changing your mindset. Instead of focusing on all of the foods you no longer get, focus on all of the foods you DO get.

You get to try new foods.  

Jicama, cilantro, fennel, okra. Is this even real life?

You get to experiment with new flavor combinations.

I bet you’ve never tried a jicama, radish, fennel coleslaw. Pair that with some fresh grilled seafood and now you’re talking.

You can look forward to the protein and veggie meal you get to create yourself.

This is your time to get fancy. All day, when the cravings present itself, just remember you get the best dinner of your life tonight, and tomorrow night, and the night after that! Tonight it might be flank steak stuffed with mushroom, spinach, and red pepper flakes. Tomorrow, it might be creole/Cajun-inspired oven roasted pork tenderloin with a side of roasted spicy Brussel sprouts. There’s nothing wrong with living large!

You get to learn to love to cook.

Cooking is like an art. There are no rules. And you get to create what inspires you. While you may not be the best cook now, by experimenting in the kitchen because you’re excited to learn rather than cooking as a chore, you will get to watch your own skills transform.

Win your Weight Loss Challenge

Win your Weight Loss Challenge

You’ve joined a challenge to help you stay motivated and achieve your weight loss goal! That’s a great first step. To win your weight loss challenge you will need to have the right mindset.

Sure, when you change your diet, you get to see noticeable weight loss. You follow your meal plans, fill your body with nutritious vegetables and great lean proteins. You know the saying “you are what you eat”? Well, you are what you think too. Weight loss is as much a physical shift as it is an emotional shift. And you can’t have one without the other. There are 3 major emotional shifts that happen on a weight loss journey.

The first, self-loathing becomes self-love

“I used to look so good.” “I used to have so much energy.” “I’m never going to look like that again.” “I’ll never follow through with this. I’ll give in again. I’m a failure.” Any of that sound familiar? Well, the emotional journey leads you to new mental games. “I’ve come so far.” “This is an awesome journey.” “I’m proud of myself for following through.” “I’m strong- I’m capable- I’m compassionate towards myself.”

Next, you will start to change your surroundings to fit your new emotional needs.

Let’s just say, it’s best to keep Cake Boss to a minimum. This is the time to suggest meetings be held at a park instead of at the local bakery.

Third, you will find the want to shift the people you are around.

They say you are the average of the 5 people you spend the most time with. You are on an amazing journey and have grown internally so much. If your circle of friends are not supportive or encouraging or challenging you to be better, it’s time to rethink if this is a healthy friendship. Maybe it’s time to join some new local meet up groups, you could also encourage your friends to grow with you by referring them to what has worked well in your life.
Weight loss is more than a change in your physical image, it causes an emotional shift, and the combination of the two leads to a lifelong journey of self-development. After all, you are what you think and when you have a positive attitude not only will you win at weight loss, but you will win your weight loss challenge too!
By: Jessica Logan

How to lose weight fast!

How to lose weight fast!

By: Jessica Logan

You know that feeling when you find a new diet, and you are so excited, you see the testimonials and success of others and your encouragement is at an all-time high. You want to know how to lose weight  fast! You start. Day one, going great! Day two, whoa- this is harder than I expected. Day three- temptation and cravings intensify, and next thing you know you’re reaching for the chocolate brownie and caramel latte you used to have every afternoon.

Having a coach with your diet plan will help you lose weight fast.

Weight loss coaching is the use of personal coaching techniques to bring about long-term weight loss. Here are 5 reasons why hiring a weight loss coach will help you lose weight.

  1. Your coach is your personal support system.

Studies have shown that you are more likely to stick to a program when you have someone supporting you and encouraging you through the process. A coach is by your side, checking in, motivating you, and keeping you on track. They help hold you accountable for your actions. You coach also knows the ins and outs of how to lose weight fast!

  1. Coaches understand the connection between the mind and the body.

It’s more than just eating kale. Your coach understands that weight loss is about the balance in all areas of your life. Sleep, stress and anxiety, hydration, and happiness all play a role.

  1. A coach helps work your diet into your individual lifestyle.

Not everyone has time to attend a morning yoga class, cook three meals a day, take the dog for a jog, grocery shop frequently for fresh ingredients, have a night-time meditation routine and get at least 8 hours of sleep. Coaches understand this, and work with you to make weight loss convenient in your life. It doesn’t matter if you work nights or play taxi with 4 kids, weight loss should be easy and achievable.

  1. They help you keep the weight you’ve lost off- for good.

Statistics have proven that keeping a coach after weight loss will help you keep that weight off for good. They teach you how to create a new lifestyle rather than follow short-term diet. They show how food can be fun and you can still enjoy all of the foods you loved before, but in a way that makes maintaining your ideal weight achievable.

  1. They make weight loss less overwhelming.

Whether you have 20 or 120 to lose, the idea of having to change your lifestyle to lose weight is scary. There are some big sacrifices that need to be made. A coach can take these big sacrifices and scary thoughts and break them up into bite-sized action steps and keep you from feeling like the task is beyond reach. Your coach is here to help teach you and with the help of your coach you too will learn how to lose weight fast!


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Resolve to improve your health this year!

Resolve to improve your health this year!

Did the holidays take their toll on you? If you are like most Americans you gained weight this holiday season and it;s time for healthy new years resolutions! If you are like 48 percent of Americans you are resolving to lose weight this year.

That is a great resolution to make, but what about the other health issues beyond weight? This year, rather than just resolving to stick to a budget, read more, and of course lose weight, make a healthy new years resolutions to improve your health inside and out.

A few ideas to get you started are:

• Home products. Do you use harsh chemicals to clean, wash the dishes and do the laundry? Swap them out with safer organic or natural options. These are widely available at most grocery resolve to get healthy this year!stores and the price is very close to the chemical laden options. Start with your laundry soap and wash your sheets, you spend a third of your life there.

• Bath and Body. We are exposed to nearly 200 chemicals in our products from our typical morning routines. The skin is the largest organ in the body making absorption of these chemicals very high. Start by swapping out a few easy items from your daily routine, like your toothpaste or deodorant. If your products claim they are “natural” or safe, check the Environmental Working Group (EWG) website to see where they rank with a chemical safety score.

• Make Up. Just like our bath and body products there are many harsh chemicals in our makeup, nail polish and perfumes. Start by swapping out some simple items like nail polish or a lipstick.

• In the Kitchen. A bit more costly but simple swap is moving to glass containers for foods. If you tend to have leftovers, storing them in glass containers is much safer than plastic. Especially if you will be reheating them the next day. The toxic chemicals in plastic (like BPA’s) leach out into your food making that delicious healthy dinner from last night not so yummy the next day.

• Swap your closet. Many stain free and wrinkle free clothing are made so by adding harsh chemicals to the material. While this may be a very convenient item to have they usually contain formaldehyde which is not so convenient for your body to deal with.

With all of the claims on health and wellness products on the market it can be hard to know what to choose. If you are serious about making the switch to living a cleaner and healthier life spend some time studying up on the issue. If you don’t have the time to dedicate to this, ask a friend to help. If you each tackle a topic you can get a few great solutions for each area you wish to improve. If you are still struggling it might be time to consider hiring your own certified health coach to help you make and stick to healthy new years resolutions.

There is an overwhelming amount of changes you can make in your life and home to reduce the amount of chemicals you and your family are exposed to. It can be time consuming and costly to do them all but if you just pick one or two areas to focus on you will start to improve your health. Little by little you will be improving your overall health rather than becoming more toxic!

If you pick a few each month by this time next year you can have made enough small changes to address all aspects of the home and body.

Emily Countryman is a board certified health coach and owner of Ideal Wellness in Marysville. She can be reached online at

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Healthy for the Holidays

Healthy for the Holidays

Worried about how to get it all done for the upcoming Holidays? Do you always end up with so many items on your list to prepare for the holidays that the moments are gone before you have even had a chance to enjoy it? The first step in enjoying and thriving this holiday season is to make sure you stay healthy. It’s time for healthy holidays! Here are some tips to keep healthy during the holidays:

• Be prepared and boost your immune system. More people are indoors and traveling over the holidays. Before big gatherings and travel make sure you are ready. Take high quality supplements such as vitamin C, turmeric and Echinacea. Or a great immunity boost blend of herbs and supplements.

• Indulge in a little too much holiday cheer? If you have had more alcohol this holiday season, make sure your diet contains cruciferous vegetables such as kale, broccoli and lettuce to support your liver and immune function and help the liver flush extra toxins.

• Keep active. The holidays are a nice time to stay inside and cozy up, but don’t let it keep you too sedentary. Try an indoor fitness class or bundle up and go on a walk to enjoy the lights or even do some caroling.

• Too much to fit in this season? Then just say no. There is nothing wrong with spending a quiet evening at home to recharge instead of attending another event you really don’t need to be at. Your sanity will thank you for it.

• Did Thanksgiving leave you feeling over stuffed? Now is the best time to slim down and get the food under control before the holidays hit hard. December seems to be the month of eating. It can be very overwhelming for you and your waistline. Here are a few ways to combat all that food:

• Have healthy meals on hand. Spend some time filling up the freezer with quick and easy healthy dinners. On those busy days they are easy to pop in the oven without having to resort to another evening of pizza delivery.

• Rethink your drink. Alcohol has a large amount of calories, carbs and sugars and they will add up quickly. Try swapping a few high calorie drinks like that spiked Eggnog for something less indulgent such as a vodka tonic or a mimosa. And don’t forget to hydrate with good old-fashioned water.

• Cut out the BLT’s. No, I am not referring to the sandwich but the bites, licks and tastes. Those little bites while baking and cooking add up quick. It is said you can consume up to 500 extra calories while preparing for a holiday feast or event by sneaking in those extra BLT’s. Avoid that by chewing on some gum.

• Know when to splurge. You don’t want to feel restricted from your holiday favorites, but just like dealing with an angry toddler, you need to pick your battles. If you know the sugar cookies are your favorite treat at the holidays, go ahead and have one or two … but don’t also have all of the other items at the desert table as well. Know before you go what your few splurges will be and stop at that, you will feel much better come New Years Day when you start making those weight loss resolutions.

Now stop, relax, and enjoy the healthy holidays.

Emily Countryman is a board certified health coach and owner of Ideal Wellness in Marysville. She can be reached online at

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