food goals Archives - Nutrition|Weight Loss|Mindful Eating
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habits

How To Create New Habits and Transform Your Life

habits

New Habits

Changing habits can mean a new life. But the question is always how can I create new habits that inspire me so much that I actually keep going and don’t lose my motivation. The power is in creating habits that inspire us. To do that, I am sharing processes and tools that are proven to be powerful for creating new behaviors that align with our goals.  Ultimatly, these new habits will help you to re-wire your brain so your new habits will come naturally and easily to you.

 

Habit Planner and Tracking Tool

I have devised The Habit Planner + Tracker to set you up for success when it comes to your goals. We can not change what we are not aware of, nor make changes if we don’t know where we want to be.   This individualized tool is important because it supports us on our own unique journey. Rather than doing random things, like starting a Keto diet, then diet shakes because ‘it worked for someone else’ – we focus solely on our personal situation.  Otherwise, we can end up running around in circles never actually getting anywhere. Sound familiar?

habits

The framework to create new behaviors and habits

This is the process I use with my clients to find clarity on what they want to achieve and setting up exact plan of action to get them where they want to be faster:

 

  1. Where we are currently at (Where are you now?)
  2. Where we want to be (Become crystal clear on your goals)
  3. Identify any roadblocks to success (What exactly is holding you back?)
  4. Identify the exact actions to achieve your goals (Plan and schedule)

 

Step 1: GAP exercise

To create successful habits, we need to know what we want to achieve. We need to be crystal clear on our ideal outcome. It is important that we identify in relation to a particular goal ‘Where am I right now?’, ‘Where do I want to be’. Once we know that, we can now identify the exact action steps we will be taking to get where we want to be. ‘What are the exact steps that I am going to take to get there?’

habits

Step 2: Create new triggers

This step involves creating new triggers.  This topic was explored in detail in the blog ‘Create Automatic Habits Based on Neuroscience’.  We create habits by understanding the habit loop process:  Trigger – Behavior – Reward.   Habits become automatic once we set up triggers that create automatic behaviours.

 

Example of a trigger when changing habits

For instance, let us pretend we want to change the habit of night eating. In the evenings we find ourselves bored watching TV and tend to eat despite not being hungry.  To overcome this, we need to plan our nights – and change the trigger from watching TV to something else. For example, we might listen to an audio book or podcast, have a relaxing bath, read a book or connect with our partner.  Ultimately, there are other ways to make ourselves feel good and activate this reward system part of our brain. 

 

Step 3: Plan 

This step involves solidifying a plan based on the action steps. So, once we have completed the GAP exercise and created new triggers, we create a solid plan.  Then, we need to schedule it. I can’t stress it enough: Book it in and schedule your action plan. You need to be specific about dates and times and literally LOCK IT IN.  Because, when we do this, the likelihood of us doing it is much higher. We have already made a decision. We don’t leave room for ‘Oh, will I do this today? I am not sure, I am so busy’.  This requires too much mental thinking and you will not do it.  But, if it is in your calendar already, you don’t need to think about it anymore.  You make the decision and just do it. 

habits

Step 4 – Keep it simple

I recommend to keep it simple and focus on one goal.  Usually, focusing on a single goal is enough to get you going. When we set ourselves up for success it means we instill a sense of confidence.  We feel progress and enthusiasm to keep going on the next goal. And guess what? You might realize you don’t need food to feel good because you already feel good in yourself.  How amazing is that? 

 

Step 5: Tough love

Finally, I am all about self-love and self-compassion.  But I am also all about tough love, or better to say: Commitment to ourselves. We must commit to ourselves.  Once we have a plan of action scheduled in, we do not negotiate with ourselves.  If something is in your calendar, you do it. Your mind and voice in your head will try and talk you out of it ‘I don’t know, maybe, maybe not, I am so tired today’ Negative self-talk might try and creep in.  But remember, we DO NOT negotiate with ourselves. We are committed to our goals and ourselves. BOOM! 

 

Self-Commitment is for your highest good.  Remember the following…

I am…

  • not negotiating with myself 
  • raising my standards
  • committed to myself
  • prioritizing myself
  • not negotiating with myself when it comes to my well being and goals
habits

You can create anything you want.  Transform habits = transform life

Without a doubt, these processes and tools (all within the free habit tracker) will help you create new behaviors that align with any aspect of your life you want to change.  Life life on your terms! Please reach out if you have any questions or would like to chat. 

habits

REACH YOUR GOALS  WITH THIS FREE PRINTABLE

 

HABIT PLANNER + TRACKER

  • Get closer to health, happiness, wealth, dream relationship or anything else you wish faster
  • Identify your current habits that keep you stuck
  • By focusing on only 3 habits at a time, you set yourself up for success to achieve any goals you have.

 

Night-Time Cravings

3 Ways To Stop Night-Time Cravings

Night-Time Cravings

Night-Time Cravings

Night cravings are surprisingly common.   For many people, cravings set in at night-time and healthy eating gets thrown out the window.  It makes sense. You are exhausted from work. You might feel stressed. The kids won’t settle and overwhelm sets it.   You begin to look forward to having food once everyone is asleep. Or perhaps night-eating is just a habit you can not seem to shake?  This blog will first discuss WHY we tend to crave at night and then give 3 ways to STOP night-time cravings.  

Night-Time Cravings

Why Do We Get Night-Time Cravings?

So, what triggers the late-night snack cravings? One of the reasons is biological.  If we think about hunter-gatherer times, we would hunt during the day and relax at night.  While the urge to eat more in the night assisted our ancestors’ store energy to survive longer in times of food shortages, our current culture of high-calorie food makes these late-night snacks futile.  Second, we also might be craving sugary foods for emotional reasons, as it rewards our brain the same way drugs do.  Other reasons for night-time cravings might be blood sugar fluctuation, food choices you made during the day, not enough calories or hormonal.

Night-Time Cravings

Be Gentle With Yourself

It is important to be gentle with ourselves if we experience night-time cravings.   Remember, there is an actual biological reason why our body is craving at this time. Nothing is wrong with you.  You are not lacking willpower. It is because our body is doing what it did to survive for many many years. BUT, if you feel uncomfortable, or feel you are eating too much or it is affecting your sleep – you might want to change night eating patterns.  This blog will help you do this! Critically though, it is important to remember to give yourself permission to eat if you are actually hungry…

 

Conscious Eating

Let’s give ourselves permission to eat (mindfully) if we are legitimately hungry after dinner.  If you are hungry, then eat something! We need to shut down the negative self-talk of “I shouldn’t be eating anything after dinner”.  Let’s give ourselves permission to eat, but explore healthy options.  So, instead of sugary cake, try the following options:

  • Fruit salad with cream (cream also balances your blood sugar)
  • Frozen banana pieces (this is my personal favorite)
  • Nicecream (blend frozen banana, strawberries and vanilla essence)
  • Yogurt with berries
  • Frozen yogurt popsicles (freeze yogurt in containers with a stick or spoon).
Night-Time Cravings

3 Ways to To Reduce Night-Time Cravings

1] Stabilize Blood Sugar

It is critical to keep your blood sugar balanced throughout the day. This means incorporating a balanced diet (check out my Balanced Diet Framework for exactly what to eat). In a nutshell, a balanced diet involves incorporating protein and fat in every meal. And ideally, some amount of good carbohydrates for breakfast and lunch. 

 

Breakfast might be protein and fats (poached eggs and avocado/eggs and bacon/peanut butter on toast). For lunch, you want to have protein and fat, with vegetables as your main and carbohydrates on the side (a handful). Dinner we want to have protein, vegetables, and some fat.  Add some carbohydrates if you find yourself craving them by not adding them to your meals or if you exercised that day. Choose complex carbohydrates such as brown rice, quinoa, sweet potatoes, etc. For snacks, I suggest to have fiber and fat, for example, this could be apple slices with almond butter. Keeping our blood sugar balanced in this way, we minimize potential night-time cravings. (Read more about blood sugar here)

Night-Time Cravings

2] Have Enough Protein and Fat for Dinner

Insufficient protein and fat for dinner can cause us to crave. Sometimes if I crave, I check in with my body.  I realize I actually feel full and ate enough, but there is a niggling feeling of needing something.  When this happens, we tend to go through the cupboard and start looking.  Standing and staring, but not knowing what we even want! Most of the time, we just need a little bit of fat.  For example, a teaspoon of full-fat yogurt or a teaspoon of avocado. You might find that hits the spot, as this is the usual culprit for me and my clients.

 

3] Other Ways to Comfort Yourself

Eating might be your way to relax.  I hear this very often with clients.  For example, many mums understandably say “I am coming from work, and I am so stressed, then I am cooking and washing, helping with homework and then once I put them into bed it is like …that is my time now.  I might go to the kitchen and treat myself because I had such a hard long day.”  Is this familiar to you too?  If so, try and think of other ways to comfort and soothe yourself. There is an abundance of ways to relax and treat ourselves, and food is only one. 

 

For me, these are my ‘go-to’ when I am feeling overwhelmed and stressed and need some zen time:

  • going for a walk
  • a hot bath with essential oils
  • reading a good book
  • music
  • watching a chick flick on Netflix
  • chatting with a friend
Night-Time Cravings

Imagine

We can find freedom with food.  If I can, you can too! With eating balanced meals, ensuring you eat enough calories during the day, whilst cultivating mindfulness; we begin to enjoy and live life more.  I want you to imagine this. Imagine you are treating yourself without feeling guilt and shame afterwards.  You wake up in the morning and feel good because you did not overeat and you had a good sleep.  Imagine that. Because food did not control you.  For exactly what to eat to reduce binging and cravings, check out this blog “What Food To Eat To Reduce Binge Eating and Cravings – The Balanced Diet Framework”

 

Or download my FREE NIGHT-TIME SURVIVAL GUIDE to get through the night without binge eating.

How to stop bing eating at night

FREE GUIDE

 

Night Time Survival Guide

 

HOW TO GET THROUGH THE NIGHT WITHOUT BINGE EATING

 

Ditch night time binges. Feel in control and live a life fueled by freedom instead of diets, weight, and food obsession. Finally step off the yo-yo diet roller coaster for good.

 

With this Guide you will …

  • Beat Night Time Binge Eating with simple and yet powerful action steps.
  • Learn to ask yourself the #1 question to prevent you from finishing that entire bag of chips.
  • Learn reasons for binge eating and overeating at night time.
  • Understand what to eat and how much to eat so that you don’t binge at night time.
  • Address the root cause of why you feel addicted to food to heal from inside out.
  • Eat flexibly without restrictions and restrictive food rules.