Why is this important? Among other fantastic benefits — when you are relaxed, you burn more fat.
When you’re stressed, you might do the opposite and hold the stubborn weight that doesn’t want to go away. According to case studies, when there is too much cortisol in our bodies (due to physiological or environmental stress), it often triggers fat accumulation.
While eating foods that are high in fiber, protein, and slow-releasing carbs can naturally increase our bodies’ ability to burn more fat, we can help the process significantly by merely slowing down.
When moving through life too fast, without taking enough breaks, we inevitably eat fast, which triggers a cortisol response, and diminishes our calorie-burning power.
Slowing down moves us from the fight-or-flight stress-state to the peaceful state of relaxation and inner calm.
The shortcut to turn off stress and activate a physiological relaxation response is conscious breathing. Conscious breathing simply means taking full deep breaths and holding them in for four counts before your exhale. Your nervous system will begin to calm down immediately.
You literally just have to breathe more deeply to switch on the parasympathetic nervous system. We have oxygen available to us 24/7, and it’s always available to use (thankfully!)
Here is an easy exercise you can try:
✔️ Write your top 3 stressors. ✔️Now create your top 3 relaxers. ✔️Ensure eating slowly and are chewing your food. ✔️One busier days, take some time to stretch, do gentle yoga, go for a walk, meditate, or take an Epsom salt bath/long shower. ✔️Initiate regular intimacy with someone you connect to on a deeper level.
Quality intimacy is, by far, one of the best stress relievers!
Dieting does not work. Deptivation does not work. Feeling lost what to eat is exhausting.
The hack to attaing your ideal weight is to figure out the 5Ws.
How to eat
What to eat
When to eat
Where to eat
Who are you when you eat
In my coaching work, I can help you to uncoverwhat’s been stopping you from achieving your goals before; teach you how to create a powerful vision of what achieving your goals will do for you and for your relationships; help you discover which foods and lifestyle habits are getting in a way with your optimal wellness; and, most importantly, encourage you stay committed to your new habits until they become your second nature.:)
In this 90-day program you will receive:
on-going support from me (via texts, emails, and weekly check-ins)
on-going guidance on nutrition and mindful eating
new meditation recording each week for inner peace and calm
customized affirmations that assist you to visualize and attract your end goal
Upon completion, you will achieve 3 major outcomes:
Setting up the conditions for inevitable success
Finding out which foods are right for your body
Converting these new healthy habits into behaviors that last!
If your goal is not not only to shed the stubborn weight but to feel more energized, vibrant and lighter, this program is for you!
I honor you for taking this step and look forward to supporting you on this adventure.
~ With love and care,
Dear Ana-Maria, I want to thank you for sticking with me to help me shed over 25 pounds! You helped me change my diet for the better. Previously, I was afraid of food. You taught me about foods that I had never heard of before. You taught me how to “eat my greens” and really like it. You taught me quick, easy meals and some of them are portable…We also worked on my mental “baggage.” There were issues from my childhood that were still weighing me down with fear and self-doubt. The affirmations you sent to me were wonderful, for 2 reasons: (1) because it was obvious that you really heard me, and (2) because addressing my issues as they came up over the months, you helped me teach my brain how to set these things aside in appropriate wats through the affirmations and meditaions of the week…I feel great. Now that I have less weight to move around I move around much more easily. The little aches and pains that are usually attributed to getting older are a non-issue. I am dancing more, I am walking more, I am enjoying my life more…Issues that used to get me down or make me angry no longer tun my life. I don`t dwell on them like I used to. They no longer hold power over me. – V. R.
“Thank you, Ana-Maria for your patience and understanding. I recognize that being healthy is about more than just food, it includes stress issues and exercise. You have been so patient with me, helping me past my natural resistance to change, helping me get restorative sleep, dealing with my likes and dislikes in foods, and giving me personal exercises that I can do. The personalized meditations are outstanding. You help me to let go of my fears. The weekly check-ins are so beneficial. During the week you send me wonderful recipes and you listen to my feedback on them and adjust them as needed. I never got much from affirmations that I learned from other “coaches” because they didn’t understand who I am and what I do. The “one size fits all” didn’t fit for me at all. The specific affirmations you have given me, make all the difference. When I tell you the negative things in my life, I am confident that you take these in confidence, but the cool thing is, you carefully turn them into positive goals without ever mentioning the negative place they came from. I expected to go through some changes with my body, and I expected that some changes might be hard to handle, but you helped me through it all with new techniques I had not heard of before, which made the changes easier and the results are terrific. Already I am healthier and stronger than I have been in quite a while.” – Ginger R.
Before booking, please allow me to emphasize that carrying an extra weight usually means some sort of imbalance between yourself and your body. However, my job is not to assist you to chase an unrealistic weight-goal for your frame, but to help you arrive and maintain at the weight that is uniquely perfect for you.
This holistic weight-loss program is designed to give you great results within 90 days; however, you may continue to work with me after the three-month frame 🙂
To book an introductiory session (and/or) inquire more information, please send an email to firstname.lastname@example.org. I will contact you back within a 24-48h frame.:)
It is Your time to feel confident and empowered!
Health coaches trained by the Health Coach Institute achieve “habit change” via coaching and do not diagnose or treat disease, prescribe medication, or perform the functions of clinical occupations. Always consult your doctor. Your health coach is happy to work with your physician’s guidance to best support your wellbeing.
In this post I share with you my must eat brain foods
Neurogenesis is the process by which new neurons are formed in the brain. The process is increased by mental stimulation, exercise, intermittent fasting (new blog post coming up; make sure to subscribe), foods rich in flavonoids, DHA and curcumin, and supplements such as Ginko Biloba, Folic Acid and vitamins C, D, B1, B6, B12,and Folic Acid. You may find more information here.
The foods I eat daily and recommend you to consume as well are the following:
Blueberries. Different studies have shown, and continue to demonstrate, that the flavonoids found in blueberries protect brain cells from oxidative stress and inflammation. Furthermore, according to this published research (1), the regular consumption of blueberries increases the working memory, protects our vision, promote levels of a growth factor called BDNF, which enhances brain cell growth and repair, and fights oxidative stress directly, providing an important layer of additional protection for our brain. (Berries tend to be pricey so I recommend you buy them frozen in bulk.)
Omega-3 rich foods (avocado, walnuts, chia seeds, hemp, flax); you may also consider supplementing with DHA. Docosahexaenoic acid is an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina. I personally prefer to obtain it through daily consumption of seeds and greens. Just one ounce (28 grams) of chia seeds (2) can meet and exceed your daily recommended intake of omega-3 fatty acids. If you are pescatarian you may also consider eating fish but, if you do so, I recommend you to consume high-quality seafood in order to avoid the absorption of Mercury from coal burning and mining of iron that can contaminate water sources. Fish ranked with the least amount of mercury is light tuna, salmon, pollock, catfish, and shrimp. Supplementing with fish oil is another possible alternative. The company I recommend is1stphorm (their fish oil is ethically resourced). The vegan/vegetarian option is linked down below.
Green Tea (The theanine in green tea is showed (3) to increase levels of gamma-aminobutyric acid (GABA), serotonin, dopamine, and alpha wave activity, helping to reduce mental and physical stress and produce feelings of relaxation. Theanine may also help to prevent age-related memory decline, and has been shown to affect areas of your brain involved in attention and complex problem-solving. Furthermore, catechins in green tea could help protect you against glaucoma and other eye diseases, as research found that the compounds travel from your digestive system into the tissues of your eye.
Dark Chocolate (The flavanols in cacao are a form of flavonoids, plant-based substances that have anti-inflammatory and antioxidant effect. According to studies (4), these substances display several beneficial actions on the brain. Flavanols enter the brain and induce widespread stimulation of brain perfusion. They also provoke angiogenesis, neurogenesis and changes in neuron morphology, mainly in regions involved in learning and memory Important to note that, aside of chocolate, many fruits and vegetables are also very rich in flavanols: including apples, red grapes, broccoli, cherry tomatoes, beans, kale, and onions. But a piece of dark chocolate does bring an extra boost of magic and serotonin, I agree!:) I love adding it to my desserts. )
MCT Oil (As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are easily digested and many health benefits are linked (5) to the way your body processes these fats. including quick source of energy that be used to fuel our brain. On mornings when I need extra boost of concentration, I add a teaspoon of MCT to my coffee, and it does make a difference! I’ve listed the instructions how to use it in my morning hacks article.)
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This is the first time in probably few years when I am genuinely excited about Christmas. Why? Because I shifted my mindset. I made a conscious decision to give my relatives (most of whom I see only once a year) the most precious gift – my present attention.
Those are the changes I decided to implement this year. Hope it benefits you as well! * Let me know in the comment below.
Make an effort to engage with your family whether or not you are close, or keep in touch during the year.
Focus on their stories instead of talking first.
Congratulate them on their achievements, or simply encourage them if they are trying out something new.
Instead of being a passive guest who just shows up at the door, says ‘hello’, tastes the food, and leaves – bring something you’ve made yourself, or ask how can you contribute to the celebration.
Instead of choosing generic gift cards, pick something that would make the recipient of the gift feel seen and appreciated.
Most importantly, remember that Christmas (in a non-theological meaning) celebrates the rise of the longer days following the Winter Solstice. It’s a universal holiday that is meant to bound people together, regardless of their religious beliefs. Today, we meet together to celebrate the return of the Sun, and to prepare for the upcoming calendar year.
Let me know if any of those suggestions resonated with you, and if you have anything else to add to the list.