The Mindful Mug

The Mindful Mug

There’s mindlessness and there’s mindfulness.

They’re polar opposites of each other and when it comes to food, nutrition, and eating, mindlessness is basically autopilot, and being on autopilot is not where you want to be when it comes to nourishing your body.

Don’t get me wrong, autopilot is awesome for things like mundane tasks around the house or doing yard work or chilling with some Netflix.

I promise you, I’m not very “mindful” when I’m cleaning the toilet!

According to Bruce Lipton, MD, author of the book The Biology of Belief, most of us live 95% of our lives in this mindless/autopilot way. It’s actually our subconscious and it controls our nervous system–either you’re controlling your consciousness or it’s on autopilot.

In other words, we get up, go through the day, eat dinner, watch TV and go to bed.

Shampoo, rinse, repeat.

Until we have a moment…

Have you ever laid in bed thinking about your day and wondering where it all went?

Or have you ever eaten a meal and looked down at your plate and realized it was all gone without even tasting it?

For those of us who fight food addiction and/or eating too much and too fast, there’s a solution to not getting sucked into the mindlessness habit of overeating, or eating a bunch of crap that makes you feel bad and regret later…

It’s the Mindful Mug.

The Mindful Mug is a tool used as a touchpoint to help you to remember what you need to remember when you’re ready for a meal.

It’s a way to center yourself, breathe, think, and become aware and mindful of the meal you’re about to sit down to.

It gives you a moment of pause before sitting down to the table.

I recommend you fill it with some lovely warm bone broth and take a moment of gratitude for the meal you’re about to enjoy.

For me, it’s a moment to consider the plate itself–is there at least one thing green on my plate? How’s the portion size of the protein? Do I have everything I need to satisfy?

Then as we sit down to dinner, I’ll pace myself with my partner Mark who is a whole lot slower of an eater than I am. For whatever reason, I’ve always been a fast eater and I promise you, there’s nothing good about eating fast–it’s hard on your digestion, there’s very little enjoyment if you don’t linger over your plate and you’re more likely to keep eating past satisfied.

All of these micro-decisions are made at once with the adoption of the Mindful Mug before your meal –keeping you focused on the right things and keeping you safely away from the mindlessness that helps to put on the body clutter and feed the wrong hunger hormones!

Here’s a recipe for bone broth–get started on your Mindful Mug ritual today. Any mug will do, just make it a point to make it happen!

Print Recipe
Traditional Chicken Bone Broth
Servings
servings
Ingredients
Servings
servings
Ingredients
Instructions
  1. In a large stock pot, place the chicken feet and backs, add water, turn the heat to high and bring to a boil.
  2. Add onions, celery, carrots, rosemary, oregano, thyme, salt and apple cider vinegar.
  3. Leave uncovered, and continue simmering for 3–4 hours, adding additional water, 1 cup at a time, if needed.
  4. Strain and cool the broth completely, uncovered, discarding all bones, vegetables and herbs.
Recipe Notes

Again, this whole thing can be done in a very large slow cooker and cooked up to 2 days on low.

*To roast, preheat oven to 350 degrees, drizzle olive oil over the chicken parts and liberally sprinkle with sea salt and pepper.

 

Want more recipes like this?  Try our Healthy Healing Bone Broth Recipes ebook!

New Year’s Revolution

New Year’s Revolution

Dear Friends,

Every year, we make New Year’s resolutions with the hopes that THIS year will be different. We are zealots on a mission to become thinner, more organized and more financially successful, among other things.

But stop and think for a moment. Who makes these New Year’s resolutions, anyway? Yes indeed, it’s perfectionism is who writes our unachievable, over the top, New Year’s resolutions.

Here’s the kicker: when you’re FLYing, it’s a BabyStep Revolution, daily. All or nothing attitudes paint us into a corner. There is either great success (and believe me, it’s the RARE person who is able to pull that off) or there is more commonly, dismal defeat, guilt and a self-beating that follows.

FlyLady always says to jump in where you are—how can you not agree with that? That’s actually a LOCATION if you really think about it. How can you jump in, in any other way? “Where you are” is your only choice!

Why does it have to be January first or even a Monday before we are willing to start fresh? Fresh starts are something we’re capable of every day. And we don’t need a New Year to do it, either!

So where does food fit into all of this? Well, isn’t it obvious? What do you think the number one New Year’s resolution is? That’s right—lose weight. How many have you said, “And this year, I mean it!” Only to end up at the end of the year actually GAINING?

Why do you think that is? Those weight loss gimmicks you see on TV make their living off our perfectionism: that all or nothing attitude. The “Lose 50 pounds in just 6 weeks” scenarios have our names on them and we line up willingly with credit cards in hand to make 3 easy payments of just $19.95 each. Like lemmings, we’re willing to jump off of any weight loss cliff to get to our goal. Even if it means messing up the family budget to do it! The BabyStep approach isn’t enough for us. Even though we have seen what BabySteps can do to a house full of clutter, we don’t see the corresponding principle for our body clutter.

This has GOT to stop. Stop this insane behavior before you get sucked into another infomercial and plunk down another hunk of cash for a bunch of stuff that promises you the impossible. Let me rephrase that—what they promise you IS possible for some people; however, you need to radically change your entire life to accommodate their programs. Read the fine print, too. On the bottom of the screen when they are giving their testimonials on their dramatic weight losses, it ALWAYS says, “Results not typical.”

Let me tell you something: when it comes to weight loss: what is typical are the people they would never bring on screen in a million years. The ones who didn’t make it and didn’t get “Results not typical” in fine print under their before and after shots. These are the women whose “failure” financed the hype of this infomercial!

If you have never succeeded in losing your body clutter, you are not alone. I am going to bet that the reason is that all or nothing attitude. Losing it one BabyStep at a time, isn’t even on your radar screen.

Here’s the deal: we need a revolution, not another stupid resolution. Let’s start where we are: do you have some body clutter to lose? So do I! How can we do it? BabySteps: A little less food on the plate, a little more movement (exercise in whatever form) and a little more water to drink. That simple. Let’s begin by THINKING about what we are consuming instead of rationalizing it. Remember it ALL counts—whether you eat in the car, standing up over the sink or with the refrigerator door open.

Remember, that Awareness and Knowledge make for Wisdom. 2020, here we come!!!

Love,
Leanne

Weight Loss Plans Succeed With Community Support

Weight Loss Plans Succeed With Community Support

Dieting is easy.

Well, let’s reword that; dieting is simple–just follow a plan.

And therein lies the challenge–the following part.

Because to be successful, as in success that lasts, that’s harder.

According to the Centers for Disease Control and Prevention approximately one-third of U.S. adults are obese and obesity can raise the risk of many adverse health conditions, like Type 2 diabetes, heart disease, stroke, and even cancer–and when you consider that common denominator with all of these diseases is usually obesity, it’s time to take note.

Most people, at some point in their lives, make a decision to go on a diet, whatever that means to them. They may have initial success, but far too often, that success is merely a fleeting moment. The weight gets “lost”, but once returning to the same old/same old, that weight gets “found” and it’s back with a vengeance–and sometimes with a few more pounds to boot.

As a matter of fact, those stats aren’t very encouraging–95% of those who lose weight gain it back.

You are not alone if you think that losing weight can be a daunting challenge, but there is something you can do that will greatly boost your chances of success.

Man, by nature, is a social being–tribal even.

We accomplish more when we work together and we enjoy the process more too because we feed off the energy of others and can support each other in the process.  Coaches like to say that there is no “I” in “team” and you win by working together. It’s easier to run or ride a bike when you are in a pack and not out there on your own.

Studies show that students learn more in a group setting than they do alone because the group think promotes more ideas and creativity.  Soldiers on the field of battle are fighting for their lives and for their comrades on either side of them because they don’t want to let them down.

These same social and mental principles apply especially when you want to lose weight.

Being in a support group can help you accomplish your weight loss goals because accountability to others is a terrific motivator to stay on course.

Years ago there was a study conducted by the Baylor College of Medicine where around 300 overweight people were the subjects.  Around half of them were instructed to lose weight on their own and the other half was involved in an organized program with regular group meetings, had on-line tools and even mobile apps to support them in their efforts.

At the end of the 6 month study the group lost an average of just over 10 pounds and the individuals lost only 1.3.  The group was 8 times more likely to drop 5 or 10 percent of their body weight compared to the individuals. Those in the group who made full use of the extra tools and group meetings lost 19 pounds on average!

And get this–they were all on the same plan!

One element of group success is based on having a common problem and a common goal.  When you are not alone in a challenge you can feed off the support and positive energy of others, offering different ideas and strategies, positive reinforcement, and celebration.

Alcoholics Anonymous is a perfect example of how a group can help each individual succeed better than they can on their own.  Community breeds commitment, provides support, encouragement, and a better chance of success.

In the long term, the challenge is keeping the weight off once it is lost, and once again the group’s results have been consistently better than the individual.

While most subjects in several studies ended up regaining some weight, the individuals seem much more likely to go back to their original weight while the group on average maintained a good portion of their weight loss.

According to the Mayo Health System, support networks are built and maintained by:

  • Joining a group – Being sociable and taking advantage of neighborhood and community events can be beneficial in your weight loss journey.
  • Finding a partner – If a group is not available, even a single friend to share a walk or cooking a meal together will make it easier to stay the course.  Accountability is key.
  • Even better, join a group and grab a buddy to stay accountable to–this will insulate your accountability if you’re actively in touch with each other as well as the group.
  • Keeping in touch – Make sure you respond to texts and emails, make that phone call, and let the others know where you are on your journey and let them know that you are there for them on theirs.
  • Understanding the need and importance of give and take – Be thankful for the love and support of the people you are involved with, make an effort to tell them, and let them know you are there for them too.
  • Being open to different partners for different needs – Sometimes people have rough patches in their lives and cannot provide the support you need right now, so be willing to go beyond your closest partners–and take a risk, reach out and ask for a buddy.

We all have different goals and taking along a support team is a good way to share the journey, so find others to take along with you.

It will make the road easier to travel, will make it more enjoyable, and more likely to get you to your final goal–a new you!

Leanne’s Favorite Food Swaps

Leanne’s Favorite Food Swaps

In life, it’s the little things that count. Not the great big momentous occasions, but the daily moments that all strung together, make up your own personal circle of life. We cannot measure the quality of our lives by the big events like birthday celebrations, weddings, baptisms and graduations. It’s the day-to-day stuff that makes up your life.

This is also true with eating. It’s not just the big meal occasions—dinner out, Thanksgiving, birthday cake and such. Becoming a healthy eater has everything to do with daily decision making over what will go in your mouth, rather than worrying about a special occasion (I say, splurge and enjoy it! The next day, do penance and throw in a little extra exercise and pare a few calories off your daily intake for the next few days.)

But it’s those daily decisions that count; to choose not to drive thru and wait an extra 15 minutes to get home to real food. It’s choosing fruit over donuts; water over soda and not to have that bowl of ice cream watching TV. Those are the little decisions that matter much more so than eating an extra piece of pie at Thanksgiving. Yeah, overindulging is hard on your body and we talk about being “Thanksgiving full” as the ultimate test of fullness, but the daily awareness of what you put in your body is what the definitive cause and effect of how your body looks, feels and operates.

Sometimes it’s easy (like the above example of fruit over donuts). Other times, it’s harder to know what to do. Here are some easy swaps to help you to save calories, your health and your sanity, too, so you know that what you’re doing will make a difference!

Instead of a blueberry muffin (which, let’s be honest, is really a cupcake with blueberries in it!) have a cup of Greek yogurt with 1/2 a cup of blueberries stirred in. Save yourself 249 calories (and some considerable carbs!).

Instead of a 2 slices of whole wheat bread, have 1 Orowheat Sandwich Round (whole wheat also), saving yourself 140 calories!

Instead of 1 cup of white rice, have 1/2 cup of brown rice mixed with chopped steamed broccoli. You’ve just saved yourself nearly 100 calories (and ratcheted up the fiber count, too!).

Instead of a pork chop, go for an equal serving of pork tenderloin and save yourself 50 calories (plus a lot of fat grams!).

It’s not that difficult to make a big difference a little bit at a time. Awareness counts as much as calories do. Keep that in mind as you hit the grocery store this week!

Our Dinner Answers menu planner allows you to completely personalize your grocery list and do your grocery shopping from your PHONE! Check it out!

Snacking keeps you FAT!

Snacking keeps you FAT!

One of things I used to promote was eating 5-6 small meals a day–that’s right, you just kept that jaw chewing and your body in digestive mode pretty much all day.

Well guess what?

It doesn’t work!

As a matter of fact, it’s ruinous to your health and will keep your blood sugar levels perpetually up (that means your pancreas is exhausted from constantly pumping insulin–and that eventually leads to diabetes type 2, folks).

Snacking also increases the risk of bacterial overgrowth in the intestinal tract. This is because the digestive waves need time to reset and to move things along. If you’re a snacker, there’s constantly food in there and there’s no time for the reset to happen. Food stays in the system too long and you end up with SIBO (Small Intestine Bacterial Overgrowth).

NOT everyone ends up with SIBO of course, but it does put you more at risk.

Snacking all day (yes, even healthy snacks!) also puts you at higher risk for acid reflux, especially if you’re a nighttime snacker.

Or how about constipation? That’s a fun one! Snackers are more likely to be constipated because of the lack of peristalsis; larger meals will trigger the nervous system’s reflex, but constant snacking will not.

And finally, it messes up your hormones–leptin and ghrelin are the hunger hormones. Proper leptin levels help you stay in control while ghrelin is the gremlin making you want to strap on the feedbag!

You are constantly stimulating that gremlin and suppressing your leptin if you’re always eating throwing everything out of whack, turning yourself into a food beast!

The solution?

Eat three good meals a day–better, eat TWO good meals a day.

 

And start your day with a collagen rich smoothie like one of my favorites:

Green Garden Chocolate Smoothie

INGREDIENTS

1/2 cup unsweetened coconut milk
1 celery stick, chopped
1/2 cucumber, sliced
1/2 apple, peeled
1/2 cup fresh kale, chopped
1 tablespoon flax seeds
2 scoops Perfect Paleo Protein 2.0
1 scoop FiberMender 3.0

INSTRUCTIONS

In a blender, add unsweetened coconut milk, celery, cucumber, apple, kale, flax seeds, PPP and Fibermender 3.0; blend until smooth and enjoy! It’s ok to add a tad more milk or water, if a thinner smoothie is preferred.


Here’s the deal–we were sold a bill of goods a few years back when it came to eating 5-6 small meals a day.

Yes eating like this means you won’t ever feel hungry, but you need to know what hunger feels like so you know when it’s time to eat!

AND you need to give your poor body a break!

2 tasty, healthy meals a day, one amazing, nutrient dense, keep you full smoothie each day is the ticket to holding on to your health AND holding on to a healthy weight.

If you have weight to lose, this formula works well too!

Do your own research–you’ll be surprised at this all-you-can-eat small meal deal has become a relic of the past, it just plain doesn’t work and it keeps your body in a state of stress as well.

And speaking of research, check this out:

In one study, a high protein breakfast smoothie (at least 20 grams of protein) helps you eat less calories (but still get the nutrients you need when you make them our way!).

In another study, high protein breakfasts help cut cravings by 60% and late night snacking in half!

Three more studies–one shows that increasing your protein especially with a breakfast smoothie, helps you to eat up to 441 calories less per day without actively trying to limit your portions.

Love this study–smoothies containing at least 20 grams of protein, decreased hunger by 50-65%! WOO HOO!!

AND, by the end of a 12 week study, participants lost an average of 11 pounds!!

Now THAT is great news!

Making sure your protein rich smoothies are nutrient rich is the key!

Love,
Leanne

PS–We’ll help you dial this smoothie thing in–we’ll send you a FREE smoothie recipe ebook with each order of our Perfect Paleo Protein! (YES, that includes the Kits!)

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