Three stages of Habit Formation - Don’t give up positive habit after Lent
Many people try and start a positive habit during lent believing that forty days is enough time to implement the new behaviour but, the actual process of incorporating a new habit includes the following:
Phase 1: Habit Formation:
Phase 2: The Fight Through
During this phase people find themselves struggling to keep up with the habit. The following is a suggested way to work through the struggle.
Recognise that you are struggling and ask yourself 2 questions: “How will I feel if I do this?” and “How will I feel if I don’t do this?”
What will your life be like if you don’t follow through?
Phase 3: Second Nature
Once you reach this phase, the habit is second nature but still may be interrupted by the following:
Disruptions - Vacations, illnesses, holidays
Would you like to read more about habits? Here are a two more links for articles about habits:
[cc permission from Cheryl Empey]
metabolic balance Monday Recipes - Sage or Mint? What to Use with Spring Peas
Have you tried mint or sage with peas? Here are a few ways to combine mint and sage with your spring peas.
Recipes for Mint and Peas
Recipe: Peas with Olive Oil and Mint (Go check out the nice photos and a simple and delicious recipe for peas)
or try making this simple recipe for mint and peas.
Recipe: Minted Peas
Serving frozen peas
Chopped fresh mint
salt and freshly ground pepper
Heat the chicken stock until boiling in a saucepan and add the peas. Cook for 3-4 minutes, or until the peas are tender, then drain.
Stir through the mint and butter and season, to taste, with salt and freshly ground black pepper.
Recipe Suggestion - Sage and Pea Dip
Blend fresh peas into a thick dip and use fried sage leaves to scoop up the mixture.
Recipe for Frieds Sage Leaves
chickpea flour, for dusting (will be your protein)
30 sage leaves (or more)
lightly dust the sage leaves with flour, shaking off any excess. drop into the hot oil and cook until crispy and bright green. Remove with a slotted spoon and drain on paper towels.
The leaves are rather fragile so you may want to add some chicken stock to your pea dip to thin it to a consistency that works with the chips.
[photo used with cc permission from Michael & Christa Richert]
Thank you for changing my life!
Last week we related the highlights of the amazing 113 lbs weight loss story of a German metabolic balance® client. This week her metabolic balance® Coach, Meda Christiani, reflects on their joint coaching journey. Enjoy!
“I was always fat and I always will be fat!”
The first challenge with Alexandra was to work with the 12 inches between her ears. Yes, change was possible - even for her. Starting with 272 lbs, she laughed at my suggestion of a goal weight of 190 lbs. I shared my personal experiences with the metabolic balance® Program in 2007– how I could literally hear the fat sizzling away mornings as I woke up in my bed – how I felt I was growing younger as joyful energy returned - how I had shed my unwanted pounds easily with my metabolic balance® nutritional adjustment – even 10 years of jogging hadn’t been able to do that!
“I’m not spending my life in the kitchen!”
Alexandra retells that a key experience convinced her to give it a try.
She attended a cooking evening with me and a few other clients new to metabolic balance®. We went shopping (including label reading) and prepared a delicious, eye pleasing ‘banquet’. Her belief that cooking fresh and healthy was going to consume too much of her time and be hopelessly complicated was shattered! My constant supply of recipes ignited her creative cooking talents and Alexandra has been a contributing meal creator for the benefit of us all.
“Don’t even think about asking me to exercise!”
Being able to imagine speedily whipping up delicious meals her next obstacle was exercise. She really thought I was kidding when I told her NOT to exercise in the beginning. Her metabolism was so off balance that her hormones were too. There was no physical desire to exercise – that would come later. Tune into any diet show these days and you’ll see the fitness trainers all whipping their clients into a sweat.
Feeling that she had nothing to lose (except pounds) and wouldn’t have to starve her self or suffer hours at the gym, she finally consented to having her personalized metabolic balance® Plan created.
As I’d explained, eventually her hormones and joints had arrived at a point where her body could start to send out the signal to move (it took about 9 months). And move she did! She started walking, and then walking faster and before you knew it she was doing 5 miles at a time. The one time I joined in, I couldn’t keep up with her.
“OK, I’ll just put my life on hold for a few years”.
Once her mind believed that transformation was possible the next challenge was to decide on a start date. She imagined that it would probably take at least 4 years to get from 270 lbs down to 190 lbs. That would mean passing up birthday cakes, Easter chocolate, all-you-can eat buffets, Christmas cookies and football game beer consumption for 4 years!
We created a ritual around her start date. In no time at all the miracle of her custom metabolic balance® Nutrition Plan kicked in and Mother Nature was able to perform at her best. Highly motivated by the speedy results 1 year instead of 4 became an attainable goal.
“I can see the skinny me”!
Breaking the 100kg [220 lbs] mark was a monumental challenge for Alexandra. Her memories of passing the 100kg mark 18 years ago were loaded with negative energy. She had a lot of fear and doubt that she could get under this number again. We worked with her body image of being hopelessly fat (which she had held for a number of years) and through some guided imagery exercises she reconnected to her ‘thin’ self and breathed life into it.
She learned how to check in with her internal picture of herself. When the ‘fat one’ would occasionally reappear she’d acknowledge it and kiss it once again good-by. With intention she would then place her ideal self in front of her inner eye, intensifying the size of the picture and it’s colors until her emotions were an equal match. Seeing herself as a ‘thin’ person made eating chocolate cake no longer an energetic match.
“I’ve learned to love myself”.
She now understood how the unpleasant consequences of putting the wrong, non-nourishing foods into her body and suffering, was no different than allowing in toxic people, thoughts and situations. Understanding how to create healthy boundaries and learning to say “no” to unhealthy foods set in motion the ability to say “yes to herself in all areas of her life”.
“Changed my food – changed my life. Thank you metabolic balance®!”
Meda Christiani has been a metabolic balance® Coach since 2008 and has coached hundreds of clients to their optimal health and well-being. Go to Conscious-Creation.Net to learn more about Meda and her metabolic balance®Practice.
15 Ways to Add Vegetables to your Diet
Here are a few suggestions on how to add more vegetables to your diet.
Mix eggs with veggies for a healthy and hearty breakfast.
Add finely minced broccoli to scrambled eggs.
Steam and puree or finely grate cauliflower to mix with scrambled eggs.
Substitute veggie strips like zucchini, squash, asparagus, or spaghetti squash and skip the pasta altogether. Add veggies to the sauce too for bonus points.
Sub greens for sandwich wraps or breakfast burritos. For tougher greens like collards, kale, or chard, blanch the greens and pat dry before wrapping.
Bite a better burger by adding carrot puree to ground beef recipes. From hamburgers to meatloaf, a few steamed and pureed carrots (or a mix of carrot and sweet potato) go a long way.
Try adding pureed carrots or winter squash, peppers, onions, or greens to your tomato sauce.
Spice up salad dressing. Say bye-bye to classic oil and vinegar and hello to veggie-based dressings. Try adding tomato, beet, or zucchini.
Bake an egg in an avocado.
Slice zucchini, avocado, carrot, or green beans, lightly bread (rye bread) and bake until crispy.
Cook up kale chips. Lightly coated in oil and sprinkled with salt, crispy kale chips are a great (and much healthier) stand-in for potato chips.
Add veggie puree to chicken soup. Making classic chicken soup? Add a can of pureed tomatoes, squash, or potato. It will make for a thicker soup and will sneak in some extra veggies.
Add carrots to any chili or stew recipe.
Pair chocolate and beets. The cocoa covers the earthy beet flavor well and the sweetness of the beets pair
No April Fool’s Joke: Chocolate Ingredient fights Obesity and prevents Diabetes
After Silvia Bürkle, co-founder of metabolic balance, reported about the reason why eating dark chocolate keeps our heart and our cardiovascular system healthy, another recently published study demonstrated that a key cacao compound proves to be most effective in preventing weight gain, fat mass, impaired glucose tolerance, and insulin resistance!
Researchers at the Virginia Polytechnic Institute discovered that oligomeric procyanidins (PCs) possess the greatest anti-obesity and anti-diabetic bioactivities of the flavanols in cocoa. The latter result suggests that chocolate might also assist in treating diabetes.
The study, published in the American Chemical Society’s Journal of Agricultural and Food Chemistry, was immediately picked up by countless news outlets around the world.
These results - along with a recent publication from Harvard Women’s Health, which reported that flavonoids in chocolate reduce blood pressure and unhealthy LDL cholesterol, increase healthy HDL cholesterol, improve blood flow, and lower insulin resistance - further solidify that sensible food choices indeed have a profound impact on our health!
10 Reasons to Use Co-ops
- Cooperatives are democratic businesses and organisations, equally owned and controlled by a group of people. There are worker co-ops, consumer co-ops, producer co-ops, financial co-ops, housing co-ops, and more. In a cooperative, one member has one vote.
- Co-ops keep money (and jobs) in their communities.
- Cooperatives offer achievable and practical solutions to many economic, environmental, and social problems.
- Co-ops aren’t charity. they empower by offering an opportunity for self-help and solidarity.
- Members of cooperatives share both the burdens and the benefits.
- In tough times, co-op members pull together to work out solutions.
- There are thousands of cooperatives around the world that are making major differences locally and globally.
- Cooperatives work to make people’s lives, communities, and economies more just, equitable, and democratic.
- Co-ops can be flexible to fit community needs. They can be big or small. There is no set rules on the number of people who must be in a co-op.
- Cooperatives do not exploit people and the planet.
[photo used with cc permission from Fran Linden]
Eat to Beat Diabetes
As reported on this year’s Diabetes Alert Day, the state of diabetes in the U.S. is most concerning – especially because type 2 diabetes, which makes up 95% of all diabetes cases, can often be prevented or delayed!
Earlier this week we explained how to fight Diabetes with 9 Superfoods. This Eat to Beat Type 2 Diabetes infographic from Everyday Health provides an eye opening perspective on how nutrition affects the risk of developing type 2 diabetes. As the sources for this infographic indicate, these numbers are based on scientific evidence.
The wholesome nature of the beneficial foods and drinks in this infographic very much support Dr. Funfack’s philosophy that Food is Nature’s Medicine. To Eat What Makes Sense is well recognized as a cornerstone of diabetes prevention!
Nutritional Benefits of Dark Chocolate
Dark chocolate topped yesterday’s list of superfoods that are reported to help fight diabetes.
Numerous scientific studies have well established that dark chocolate is good for our health and, according to Silvia Bürkle, co-founder of metabolic balance, there is now clear evidence that gut bacteria are essential for the effective conversion into anti-inflammatory compounds, which are beneficial for our heart and our health. During last week’s meeting of the American Chemical Society in Dallas, researchers reported that they identified the reason why eating dark chocolate keeps our heart and our cardiovascular system healthy. Scientific American immediately published this well written summary of the findings.
It is however important to remember, that there are two caveats to our daily chocolate consumption:
- Not all chocolates are equal in their health benefits! When cocoa is processed into your favorite chocolate products, it goes through several steps to reduce its acerbic flavor. The more chocolate is processed, the more flavanols are lost. Most commercial chocolates are highly processed – even dark chocolates! Your best choice is likely dark chocolate (more than 70 percent cocoa) instead of milk chocolate (especially milk chocolate that is loaded with other fats and sugars) and cocoa powder that has not undergone Dutch processing (cocoa that is treated with an alkali to neutralize its natural acidity).
- The effective fermentation of both the antioxidants and the fiber in chocolate requires a healthy gut flora! Any imbalance of the bacteria essential for this process will result in diminished conversion and absorption of the anti-inflammatory compounds and may require a restoration of the gut flora. Foods, which are naturally rich in fiber and probiotics can assist in restoring intestinal balance.