the 3 key ingredients to weight loss: part 2

Before we share part 2 in our 3 key ingredients to weight loss series, we want you to share with you a posts from one of the women in our current Winter Reset because her words embody why we created and offer this program:

"The longer I am in this Reset, the more I want to share my experience with other women I know! I'm SO grateful for this Reset. I'm actually seeing really significant changes in my body and what's more, I sense a certain coming back to myself. My mind is clearer, my skin looks so luminous; I'm working through my feelings intentionally rather than numbing them with a bite of chocolate, and I've been REALLY trying to get to bed earlier. And the FOOD. Mercy sakes, these recipes are WINNERS. What a gift to have some new recipes to turn to for my family! Many of the listed ingredients and teas are often found in my kitchen, but I haven't had the guidance/encouragement to know how to use them optimally for my health. I am also really grateful to have a bunch of tested and true meals to turn to when I have friends over who are gluten or dairy-free. I've been taking pictures a bit to chronicle this journey and I'd love to share some from this weekend with you. Share what's been inspiring YOU! Keep up this lovely inner work, women--- you are so worth it. I'm proud to be in this space with you!

Wow, right??!! This is what can happen for women, for you, when you say yes to nourishing yourself in body, mind and spirit within a community of women who are doing the same. So beautiful and transformational. 

The good news for you is that if you'd like to experience our Reset you can find more information HERE

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Did you know that HOW you eat is just as important as WHAT you eat? 

You can be eating all the "right" foods, but without three key ingredients in your eating, you may be missing out on the royal road to weight loss. Weight loss with ease and long term instead of a quick fix that doesn't last. In fact, no matter WHAT you're eating, you'll want to always incorporate these ingredients. This week we are sharing the second ingredient with you. 

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I remember my early days of being at the table as a mama of 3 little ones. It was a bit chaotic sometimes for sure (okay quite a few times). While in retrospect I can easily see some things I wish I had done differently in those days that could have made my life at the table easier (like letting go of the many things I couldn't control!), there is something I'm so grateful that I learned early on because I know now what a life-giving practice it was for me and still is. I learned the art and science of slowing down when I eat. Jill and I were both fortunate enough to be introduced to this concept when we were in school at Integrative Nutrition and it has greatly informed and transformed our own relationship to food as well as our work with women over the last 13 years which is why we want to share it here with you.  

There truly is both an art and a science to this practice. The science behind slowing down when you eat is fascinating. It can actually be your royal road to weight loss among having other health benefits. This is the thing, when you eat in a rushed state, barely even paying attention to your food or your eating experience, your brain does not fully register that you ate what you ate. You are actually eating in what your body recognizes as a state of stress. You are in sympathetic dominance, aka fight-or-flight mode. When you are in fight-or-flight mode your body cannot fully digest and assimilate the food you ate. Your body will not be nourished in the way it needs to be AND in her infinite wisdom, she will continue asking you in the form of cravings and hunger for the nutrients she needs. 

On the flip side, when you sit down, slow down and relax when you eat, you shift your body into parasympathetic dominance, aka rest-and-digest mode. When you eat in rest-and-digest mode your brain can fully register what you ate. Your body can digest and assimilate your food. She will feel nourished and satisfied and will not need to send you the cravings and hunger messages.

Plus when you slow down you are more aware of your eating experience. You might realize you don’t even enjoy the taste of something or it's not what you're really hungry for but you're eating it anyway. You might also realize you’re eating mindlessly, eating fast or always eating alone.  

What's the fastest and easiest proven way to shift into rest-and-digest mode? It's ingredient 1 from last week: Breathe! Take 3-5 slow breaths before you eat. Breathe in between bites. Take a few conscious breaths after you eat too.

There's also an art to slowing down. It's not just the breathing. It's HOW you show up to the eating experience. You want to learn to show up fully; inviting your whole self to the table and noticing what happens. Don’t just eat the food. Sit. Breathe. Notice the colors. Take in the aroma. Listen to it sizzle on the plate or crunch in your mouth. Chew slowly and savor the delicious flavor. Take in your surroundings. Be nourished by the ambiance, conversation, laughter, and connection to everything and everyone around you. Even if family meals are a bit chaotic, you can learn to be more present. (Did we mention to breathe and eat slowly?)

You may feel uncomfortable with how this feels at first, but it will ease your body into a more relaxed state. And a more relaxed state means that no matter what you are eating, your body can digest and assimilate the nutrients better and eliminate what it cannot use more effectively.

So here's an invitation for you:

Start with by slowing down and truly showing up for one meal each day. One meal. Breathe. Notice. Let your body actually know you are fully present so she can fully work for you, digesting and assimilating the food and letting you know when she's satisfied. Then, just notice how your body and spirit respond.