You made it!
Here's the details and handouts for your first week of Healthy Habits!
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Contact me if you need assistance.
How to get started with Healthy Habits
First, open the Program Guide and read through. You'll find exactly what actions to take as you get started. The first week seems like work (and it is). But it's the key to your success!
Next, open the Workbook and use it to guide your journaling. I promise it's worth the extra effort you'll take to complete the exercises. Each one is essential!
If you want personalized assistance, feel free to schedule a call with me (no obligation/no sales pitch!) I'd be happy to help you reach your weight loss goals. Book a call HERE.
Listen to Week 1 First Coaching Call for more information.
When you're ready for more, listen to the Second Coaching Call.
Welcome to Healthy Habits
Solutions for your healthy life!
Beth Bazevage, MS, NP-C is an Integrative Nutrition Health Coach and the Director of the Healthy Habits School, an online school providing solutions for healthy living. She leads education-based coaching services and group programs where engagement in community support with others is valued.
"My passion is providing solutions for people who are seeking to improve their health and energy levels. With a healthcare background and adult education experience, you can be assured the information you receive is factual and actionable.
"All of us want to have more energy so we can enjoy our lives. I am your advocate for living an energized and vibrant life! Making gradual changes with the proper support empowers you to reach your health goals and stick to them! By working together, we can discover the lifestyle choices that best support YOU!"
Pure Healthy Solutions, LLC
Change Your Strategy to Reach Your Goals!
The first week in this program looks like a lot of work and it truly is.
Establishing your baseline is like putting all your cards on the table and objectively looking at what you have.
Only then can you begin gradually to make changes in our behavior that will work for you.
So do the work. Track your activity. Learn to use LoseIt to record your meals. Complete the exercises about food and feelings. I promise, it will be worth the effort.
Think of how wonderful it will feel to be 10 pounds lighter instead of 10 pounds heavier!
Is Your State of Mind Telling You Something?
There is so much wisdom in examining our feelings about food. Using the workbook prompts, my journal entries have given me new insight into my relationship with food.
If you thought your relationship with food is unique, you may find an insight or two that sheds light on eating mindfully.
THE 3 KEYS TO HEALTHY HABITS:
- Eat when hungry, don't eat when bored.
- Let go of the idea of good or bad food. Food is neutral.
- Practice mindful eating.
None of these may be surprising, but they are necessary to develop a new attitude toward food. There are so many diet options out there, but the bottom line is: fad diets don't last. Too often we go back to old, familiar patterns at the first opportunity.
Establishing a solid foundation and creating new habits that last are what will make the difference.
The science of weight loss relies on facts
The facts are that the non-exercise calorie burn is where we make the most gains in Energy Out. I like that because running on a treadmill for 20 minutes in exchange for 6 healthy crackers and a slice of organic cheddar cheese doesn't seem fair. It's a lot of hard work for me to get on a treadmill to burn off my afternoon snack!
Energy out happens on a 60-30-10 rule
Our basal metabolic rate accounts for 60% of our calorie expenditure (Energy Out). This is a set point.
30% of our calorie expenditure is from Activity, including your daily walk, gym workouts and NEAT. The rest of the calorie burn is made up of 10% metabolic activity like digestion.
Improve Your Health With Daily Habits
Your metabolism includes all the bodily processes that convert food into energy that fuels your body. The rate at which these processes occur depends on many factors, from genetics to diet.
Although you can't control all of these factors, there are many things that you can do to support your metabolism and boost your metabolic rate. Here are some daily habits that you can implement to support your metabolism.
Map the Distance
Your HABITS are what make all the difference! The habits you keep will make or break your success.
A habit is a behavior that is repeated until it becomes a pattern. The behavior starts with effort. Thus the effort it is taking you to remember to track your Daily Energy Expenditure and to log your foods in Loseit. I get it. It's a pain but a necessary part of the process.
So the behavior starts with effort. When the behavior is repeated with intention over time, it takes less conscious thought. Less energy, less strength, more ease.
A study funded by the National Institute of Health found that simply tracking food resulted in weight loss. Wow. That's incredible, yes? The health benefits of weight loss are tremendous.
Losing just 10 pounds decreases your blood pressure and cholesterol levels and reduces the risk of diabetes, heart disease, and stroke.
Weight Loss That Works!
It's the process of reflecting on what we eat that helps us become aware of our habits and hopefully change our behavior" (Bachman).
Could it really be that simple? How come they've been keeping this secret to themselves while we're left to peruse 100 different dietary theories looking for the right one, the one that works?
It is really this simple. We could write down what we eat on a post-it, a journal, or whatever we choose. The beauty of LoseIt is the feedback. Even with the free app, there is plenty of positive reinforcement.
Track your daily activity and your meals every day. In the Workbook you'll find instructions to enter information into a NEAT calculator and you will have your baseline.
It is all part of the journey. The path to your success begins with the end in mind. Knowing where you came from and tracking the milestones along the way will cheer you forward through the next 3 months.
Weight loss with Health Habits! It works. The science backs it up.
You've Got This!
The message of Healthy Habits is to maintain an abundance mindset. This means balance, variety, and moderation.
It likely took a while to develop your mindset about food. Take the time to journal about your feelings. It is a part of the process.
You should also examine and evaluate your motives for wanting to develop healthy habits. Even a few extra pounds can lead to high blood pressure, heart disease, stroke, or diabetes.
Is it a health reason? Or simply because you want to feel more energetic? Would you like to get into your skinny jeans? Whatever the goal, write it down.
A few tips on eating.
Going forward, here are some suggestions.
Chew your food at least 32 times, each bite. Enjoy the flavors. The flavors will innately satisfy your hunger.
Stop when you're satisfied.
Don't eat when distracted. Focus on the task, which is eating your meal.
Sit when you eat.
Know the difference between nutrient dense food and calorie dense food. LoseIt will help you with this. Even with the free ap, the feedback is really helpful.