tag:blogger.com,1999:blog-80930666117991215542024-03-05T09:16:00.004-08:00Denise Lovat Health CoachDenise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.comBlogger52125tag:blogger.com,1999:blog-8093066611799121554.post-70465849878379593982024-01-07T15:49:00.000-08:002024-01-07T15:51:19.909-08:00Carnivore Day 53<p> Confession: I have tried and will try any diet to try to get to my ideal body weight (which I think is 118 to 125). I have tried: Atkins, Vegan, Vegetarian, Keto, Paleo, Juice Fasts, Wheat Grass shots, 5 Day Miracle Diet, The Plan, South Beach, Meditteranean, etc. etc. etc. </p><p>In 2022 I had 2 foot surgeries which took me from a Senior Olympic sprinter to sitting on the couch with my foot elevated for over 2 years. That is not my kind of life. I have run for 45 years. Needless to say, the last two years have been so rough for me. On top of that, I have a desk job. I have a standing desk but am unable to stand due to the poor placement of my new right toe joint.</p><p>Today, Sunday, January 7 I have completed my 53rd day of the carnivore diet. I eat until I am satisfied (Beef, butter, bacon and eggs and wild pickeral or wild salmon). I am drinking more water but not a gallon a day. I still drink coffee with heavy cream. I did not weigh myself before I started but I did take some measurements of thighs, waist, chest, biceps and hips. I plan on remeasuring on day 90.</p><p>One week ago I had to get weighed at my doctors office. I was astounded to see 130 on the scale, fully clothed. </p><p>What changes do I notice so far:</p><p></p><ol style="text-align: left;"><li>I have never thought about food LESS</li><li>My waist is getting TINY</li><li>My mood is STABLE</li><li>I wake ENGERGIZED for the day</li><li>I sleep well 8 or 9 hours uninterupted </li><li>I am satiated and have NO CRAVINGS for any carbs or snacks</li><li>My clothes are all fitting loose</li><li>I am NEVER really that HUNGRY</li></ol><div><br /></div><div>I am so encouraged by these changes and am looking forward to getting my bloodwork done in the near future. Every other "diet" made me crazy and hungry and thinking about food constantly. I encourage you to keep experimenting with food to find your best health. If you want to know more I would follow Dr. Ken Berry on YouTube here: https://www.youtube.com/channel/UCIma2WOQs1Mz2AuOt6wRSUw</div><div>Here is me today at 9:45 a.m.:</div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnPKM4Y_jzyTWR_6xsisLC0SYQfJ71X-VKK-DhyphenhyphendybHrbT6tAicGPjtU3Yh7x6_S9Oz22oTEFTQYWQ86yABbaLTlLNl4wYITdxeVJQPWQLt5Cjta33HCw1k_uzOf8FL6-gnnqApW4WhiHENJw5wtWLwvwigCbk6Cj9Hw3Fr5Ihus2cLymcOrzQlXBzfO34/s4000/day%2053%20carnivore.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnPKM4Y_jzyTWR_6xsisLC0SYQfJ71X-VKK-DhyphenhyphendybHrbT6tAicGPjtU3Yh7x6_S9Oz22oTEFTQYWQ86yABbaLTlLNl4wYITdxeVJQPWQLt5Cjta33HCw1k_uzOf8FL6-gnnqApW4WhiHENJw5wtWLwvwigCbk6Cj9Hw3Fr5Ihus2cLymcOrzQlXBzfO34/s320/day%2053%20carnivore.jpg" width="240" /></a></div><br /><div><br /></div><p></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-73702445608059337352023-05-23T09:37:00.002-07:002023-05-23T09:37:28.323-07:00What is Health Coaching?<p><span style="font-size: large;"> A health coach is your advocate for change..your catalyst.</span></p><p>How many times have you tried to make changes ALL ALONE? How many times have you started over again? Don't you want to make lasting changes once and for all?</p><p>As a Health Coach, I am your personal advocate for living an energized and passionate life. I work with clients fo help them create happy, healthy lives in a way that is flexible, fun and free of denial and discipline. By working together, we can discover the food and lifestyle choices that best support you. Making gradual, lifelong changes enables you to rech your current and future health goals.</p><p><span style="font-size: large;">Imagine what your life would be like if you had clear thinking, energy and excitement every day! It is rare for anyone to get an hour to work on improving their health with a trained professional. </span></p><p><span style="font-size: large;">FOOD CHANGES EVERYTHING and not just the food on your plate. We work on all these areas that comprise happiness. </span></p><p><span style="font-size: large;"><br /></span></p><p></p><div class="separator" style="clear: both; font-size: large; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgDGhKInKq1Smd7rYfcSkYetm6le9CV1YutKBx23YhgHWlV0lBdLpWnE7VXLGNkmW-qZqKgstepcEKDP8xDiMXLlQIPXYDf23Ulr7dvzJOlwlrdtt7r0vFQgwEMsXkUg50c736NBh49NHdkjLUuyT9h1_aZWwQvyIroVCIiIRE0YuaBWFAldtwYwYoaOA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="365" data-original-width="404" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgDGhKInKq1Smd7rYfcSkYetm6le9CV1YutKBx23YhgHWlV0lBdLpWnE7VXLGNkmW-qZqKgstepcEKDP8xDiMXLlQIPXYDf23Ulr7dvzJOlwlrdtt7r0vFQgwEMsXkUg50c736NBh49NHdkjLUuyT9h1_aZWwQvyIroVCIiIRE0YuaBWFAldtwYwYoaOA" width="266" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: xx-small;">(registered trademark of IIN)</span></div><div class="separator" style="clear: both; font-size: large; text-align: left;">Please join me for a free 1 hour session to discover more about yourself and to see if health coaching is your missing link to health and wellness.</div><div class="separator" style="clear: both; font-size: large; text-align: left;"><br /></div><div class="separator" style="clear: both; font-size: large; text-align: left;">Email me at: changeyourlifewithfood5@gmail.com</div><div class="separator" style="clear: both; font-size: large; text-align: left;"><br /></div><div class="separator" style="clear: both; font-size: large; text-align: left;">To Your Best Life</div><div class="separator" style="clear: both; font-size: large; text-align: left;"><br /></div><div class="separator" style="clear: both; font-size: large; text-align: left;">Denise </div><div class="separator" style="clear: both; font-size: large; text-align: left;">Certified Holistic Health Coach</div><br /><p></p><p><span style="font-size: large;"><br /></span></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-59615951553831340862021-06-13T09:08:00.001-07:002021-06-13T09:08:14.196-07:00Taking Control - Day 13 - June 13<p>My back is still out. Went to Cadillac yesterday for a bridal/baby shower. I worked out at the city park. I had no pain. I think that when you have blood flow and your muscles are working the pain goes away. Today is a day OFF. I just ordered a posture aid and back brace on line. The items are supposed to come by 6 p.m. So excited to feel better.</p><p>Today Jim made me eggs with onions and I had an apple. I was starving by 11:30 and had a bean salad and a blueberry/date shake.</p><p>I am working today at 2 p.m. and closing. This is going to be a hard day. I am probably going to be all by myself from 5 p.m. on.</p><p>Dinner will be a salad with beans and olive oil. I may buy an apple or two. Last day for our discount of 30%!</p><p><br /></p><p>Woop...getting closer to 21 days. I never felt worse...LOL.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJgdBKxnJmJ63em_hhuZsYGVi4ENvI9m3BHn4KJJfy_N3ZsMRNFg52d0jFsS24YDtk3kgDKIDzZSCAsq9wmu7n5LcU9jeBJCUDaHsk4oEazRxABSg-EKIVkPArxXXIftffBa7wgRaLr7_/s3264/20210312_083024.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJgdBKxnJmJ63em_hhuZsYGVi4ENvI9m3BHn4KJJfy_N3ZsMRNFg52d0jFsS24YDtk3kgDKIDzZSCAsq9wmu7n5LcU9jeBJCUDaHsk4oEazRxABSg-EKIVkPArxXXIftffBa7wgRaLr7_/s320/20210312_083024.jpg" /></a></div><br /><p><br /></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-75706552370620698322021-06-13T09:04:00.001-07:002021-06-13T09:04:09.081-07:00Taking Control - Day 11 - June 11<p>Ugh! I hurt my back at work yesterday and can barely lay down. It hurts most when I lay, better when I stand up and move around. I am icing it often. HOW will I lift today at work?</p><p>Today will be a day off working out-obviously. Still feeling strong and excited for what is to come.</p><p>We have a major walk through today at work and my department looks AMAZING! So clean and full. I hope they notice.</p><p>I am thankful today for this beautiful view I have outside my window. It is green and sunny with the sounds of birds and nature.</p><p>No time for food journal today- gotta go!</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTmY8D_bg0_6sXkPggkTGvcgo2fei8_gN2Rl2tQfCLq-1mX1B9aPitzcFNO2ZxB1O9q4u57aEnrxRmNHL2WV4QCsUUA62ed1FDwMID-hyIpAMlfWGQkWZvgXCUmpRtYA24X8aYQ-8gyZtg/s3264/20210330_083430.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTmY8D_bg0_6sXkPggkTGvcgo2fei8_gN2Rl2tQfCLq-1mX1B9aPitzcFNO2ZxB1O9q4u57aEnrxRmNHL2WV4QCsUUA62ed1FDwMID-hyIpAMlfWGQkWZvgXCUmpRtYA24X8aYQ-8gyZtg/s320/20210330_083430.jpg" /></a></div><br /><p><br /></p><p><br /></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-5420266852227053432021-06-10T07:22:00.002-07:002021-06-10T07:35:45.467-07:00Taking Control- Day 10- June 10<p>Woohoo! Day 10 already and it is getting easier to thrive on this new schedule. Yesterday I texted three people to tell them that I experienced JOY! Joy is a big one and I felt it yesterday! That makes me so happy.</p><p>My time alone in the morning is precious to me. I need it to clear my head, solve all the problems of the day and to get my neurons firing. Sometimes it is lonely and I want someone to notice that I am working really hard. I am self motivated but I am human too. </p><p>Today at the track a gentleman walker yells out (as I am setting up my sprinting blocks) "Are you training for the Olympics?" I answered "Well as a matter of fact I am." He stopped dead in his tracks. I explained that it was the senior olympics. So funny. It really made my day.</p><p>Meals today: Wild salmon salad before workout and COFFEE!! B- after workout, shredded apples, coconut dates and cinnamon , D-Large salad with chic peas and peppers with olive oil and strawberries.</p><p>Eleven days left before my 21 day mark! It is going so fast.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDDzrYD0axZKCyDsMaGxuiAbb0rgDV_nlzm5wqmAkQoq-7UTOFCJbrkoVUOwU177Xlevo7VuvJVlTn4IsBgceJth2rV7WAEgMEzr98ZMNkUHSUs7LZYiZXgOORO-oCB6Vsmdp5BKFNRQ_G/s2048/June+10+blog+photo+clawson+Track.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDDzrYD0axZKCyDsMaGxuiAbb0rgDV_nlzm5wqmAkQoq-7UTOFCJbrkoVUOwU177Xlevo7VuvJVlTn4IsBgceJth2rV7WAEgMEzr98ZMNkUHSUs7LZYiZXgOORO-oCB6Vsmdp5BKFNRQ_G/s320/June+10+blog+photo+clawson+Track.jpg" /></a></div><br /><p><br /></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-7390182371573127942021-06-09T10:37:00.002-07:002021-06-09T10:37:24.191-07:00Taking Control - Day 9 - June 9<p>Time is flying by. It is already day 9..only 12 days until I weigh in for a benchmark. I am keeping busy during the day and going to bed early and rising early. I love this schedule. It does take commitment. I am feeling more energy (maybe it is the cold brew coffee) and my desire to work out has increased.</p><p>Nine weeks until my Michigan Senior Olympics event! I am visualizing a win for sure.</p><p>My meals today: B-shallot, egg, bacon and broccoli omelette, strawberries and GF toast. L- blueberry date shake. D- Wild canned salmon salad with romaine lettuce and strawberries.</p><p>My clothes are feeling different especially my mid section. That is a good sign. I feel so strong in my lower body. I need more upper body work for sure! (open up the pecks, strengthen my thoracic spine.</p><p>On to day 10! Photo is banana chic pea flour pancakes....yum.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiutQgNw5Az-r8r6Y2EV82c2V4ruyyffFd2BbF-8h5hGzUAgUfKDSJOrWWzsc1K_cja-UUDi5grfBg6criXydcq9ruLtAV5LXk24zptYKOt2KcaVijGGA8ySMXEoppjlmfuaeX53Xr-WEjF/s3264/20210223_062517.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2448" data-original-width="3264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiutQgNw5Az-r8r6Y2EV82c2V4ruyyffFd2BbF-8h5hGzUAgUfKDSJOrWWzsc1K_cja-UUDi5grfBg6criXydcq9ruLtAV5LXk24zptYKOt2KcaVijGGA8ySMXEoppjlmfuaeX53Xr-WEjF/s320/20210223_062517.jpg" width="320" /></a></div><br /><p><br /></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-78764827537048096732021-06-07T06:21:00.002-07:002021-06-07T06:21:32.684-07:00Taking Control - Day 6 - June 6<p>Went to bed last night around 10:00 p.m. Usually Sundays are my days off for working out. Today is going to be a hot one. I woke up wanting to walk or run--I opted for my 20 minute turbo run where I sprint every 2 minutes. It is a great work out and efficient on time. </p><p>I was sweating after 4 minutes. I did 2 extra sprints. </p><p>Work was awesome! cleaned & dusted the entire wine department. On to Spirits today.</p><p>My Meals today: B- breakfast sandwich on GF bread; canadian bacon, eggs and avocado. L- Hummus and veggies and apple. D- Salad with black lentils-snack after work-blueberry date shake.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7WBCbq5hJzt9-zgZM_wbwPfLQ9r1D5L6gox9-FTC8olC1HIjo0Foi1h84TvbGcFdNppT9DpQoAVsjqGvhqz3fofxDiuV7FVZ_AwhLGA5DORp-c_KR5h56olMCWJ95cH2-4n5t1cyA5K8l/s3264/20201019_132440.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7WBCbq5hJzt9-zgZM_wbwPfLQ9r1D5L6gox9-FTC8olC1HIjo0Foi1h84TvbGcFdNppT9DpQoAVsjqGvhqz3fofxDiuV7FVZ_AwhLGA5DORp-c_KR5h56olMCWJ95cH2-4n5t1cyA5K8l/s320/20201019_132440.jpg" /></a></div><br /><p></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-69962330511642063582021-06-06T06:11:00.001-07:002021-06-06T06:12:21.556-07:00Taking Control - Day 5 - June 5<p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Today was a great day. I woke at 4:40 and was at the gym by 5:00 a.m. I concentrated on doing therapy for neck and back. I could feel the tension releasing with each set. My stiff back was getting more flexible.<p></p><p>I went to Meijer to buy some food for lunch as I was not returning home before work at 10:30. I met my sister at the Royal Oak Market. It is our thing. We had coffee and talked about the usual. I went to my favorite park (Meininger) off of Maxwell and hammocked for 40 minutes letting my adrenal glands rest and swinging too low to the ground. I felt like I was living out of my car-I like it.</p><p>At work, I had to put up wine and spirits but my body felt amazing when I came home. The therapy is so helpful.</p><p>My meals were: B- 2 hard boiled eggs, two date power balls, L-hummus and vegetables and watermelon, cherries, D- Turkey burgers on sweet potato buns (2)--amazing. A couple of handful of popcorn and non-alcoholic wine.</p><p>Looking forward to Sunday, Day 6!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1v7AAL_wkgOLy2DtcjwVrhfGfIPZNxCeam0FI9HRUerbB4CyS9hBHOttfbgBfC8rRWEcS0joDotXWTReS7cfAMrpaRbRk9BMc9w6WCeI8UW1DEhDV2aaNLF9HQURvBxQrw4kWAu4ch41c/s3264/20210410_121925.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1v7AAL_wkgOLy2DtcjwVrhfGfIPZNxCeam0FI9HRUerbB4CyS9hBHOttfbgBfC8rRWEcS0joDotXWTReS7cfAMrpaRbRk9BMc9w6WCeI8UW1DEhDV2aaNLF9HQURvBxQrw4kWAu4ch41c/s320/20210410_121925.jpg" /></a></div><br /><p><br /></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-56307702513830624742021-06-04T06:08:00.003-07:002021-06-04T06:09:11.337-07:00Taking Control - Day 4 - June 4<p> Wow, it is truly unbelievable what can happen in 4 days. The chiropractor yesterday discovered my first rib on the right was out. I have been in severe pain and thought it was muscular. That really hurts when you have a rib out. I am sure it is from lifting 200 wine boxes a week. I have to be so conscious of my posture when lifting. My imbalance on the right side stems from the 15% I lost when I broke my arm when I was 19. They did not prescribe physical therapy back then. I feel sad about that loss but I can work within it.</p><p>My goals today for my workout were: love my body and appreciate it and add weights to upper body. Both were accomplished. I went to Planet Fitness at 4:45 a.m. and then on to the Clawson Track for my sprinting--striding workout. I was strong and pain free--woop! I was all alone and I love this time to myself to get my day started. I appear to be an extravert but I am clearly 50% introvert. This time is precious in the morning when the world is sleeping. I also completed one DNRS brain training session. It seems to help make my day more positive. (DNRS stands for Dynamic Neural Retraining System-www.retrainingthebrain.com).</p><p>Today my breakfast was a gluten free breakfast sandwich with canadian bacon and eggs, 1/4 avocado. So satisfying. Lunch will be a salad with black lentils and veggies and olive oil dressing. My dinner break at work will be a large helping of fresh berries. </p><p>So happy to move to day 5--16 days from day 21! Time goes so fast.</p><p>Journaling helps to keep me motivated as well. I am strong and muscular, I am a confident athlete, I can visualize myself winning, I can break my own records.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8iSkZeaTkTSuNt1pDZ3WjomDd5P7ylw8k4Gqj90Kela4pHQrf5uwk2rYbajT9L_gbteWKdr0YrmihX4wOcf8qyukLlzLbke6HAKH3fJYxfH55YRoRE64MJ6zYOGiosMFI2yArRVq-FHBw/s3264/20210309_070513.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8iSkZeaTkTSuNt1pDZ3WjomDd5P7ylw8k4Gqj90Kela4pHQrf5uwk2rYbajT9L_gbteWKdr0YrmihX4wOcf8qyukLlzLbke6HAKH3fJYxfH55YRoRE64MJ6zYOGiosMFI2yArRVq-FHBw/s320/20210309_070513.jpg" /></a></div><br /><p><br /></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-91797311672834219082021-06-03T05:50:00.000-07:002021-06-03T05:50:00.293-07:00Taking Control - Day 3 - June 3<p>Day three of my new schedule. I am feeling more energy by being more regimented in giving my body what it needs. I get 8 to 9 hours of sleep. I do not lay around watching television. I work out every day, even if it is just a walk, yoga or light running. My body likes to move. </p><p>I am off work today and took the opportunity to wake up a little later (6:30 instead of 4:30). I made some salads to get us through a few days of meals. I went to Starbucks and got a dark roast with heavy cream for me and an extra hot latte for Jim.</p><p>Before June 1 I am pretty sure I was waiting too long to eat between meals (7 hours sometimes). This caused me to probably eat larger meals and overwhelm my digestion. I do much better eating 3 meals and a snack between lunch and dinner. </p><p>Snacks would include; celery with peanut butter, handful of almonds, piece of fruit or berries. It seems my body wants a pick me up around 3 p.m.</p><p>Today I will be going to the chiropractor again and icing my neck. It feels about 50% better. We just bought a 3 inch foam pad for our mattress. I cannot wait to sleep on it. It feels like heaven.</p><p>Meals for today: B-4 hard boiled eggs, 1/2 avocado, banana with peanut butter. L-salad with black lentils, tomatoes, greens, red onion, cucumbers, sun dried tomatoes and olive oil. S-small bowl of berries. D- Raw veggies with hummus and 6 oz of tuna fish with mustard. I will be drinking at least a half gallon of water.</p><p>Looking forward to 21 days when I can see the changes on the scale. </p><p>Workout for today: 1 hour walk and 45 minutes of yoga, back and neck therapy.</p><p>Bring on Day 4!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEwue77kRKGJGS6zvh_obEpFgtoQcQcGNQZQpXD6qoHjxrpcLAmBSsL8iaZvFn5PUQNNmEoH4uhObPLP1RQy2rF1NezwQa0qoh18Nha43kNU48UpIpVCwEr09Db2E1uV4nlu4hVMAPp873/s3264/20210408_083634.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEwue77kRKGJGS6zvh_obEpFgtoQcQcGNQZQpXD6qoHjxrpcLAmBSsL8iaZvFn5PUQNNmEoH4uhObPLP1RQy2rF1NezwQa0qoh18Nha43kNU48UpIpVCwEr09Db2E1uV4nlu4hVMAPp873/s320/20210408_083634.jpg" /></a></div><br /><p></p><p><br /></p><p><br /></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-26930573057230922102021-06-02T05:38:00.003-07:002021-06-02T05:38:57.298-07:00Taking Control - Day 2 - June 2, 2021<p>Last evening I went to bed at 9:00 p.m. and woke up at 4:30 a.m. to get to Planet Fitness. I love this schedule. The gym is empty and I have the freedom to use all the equipment necessary. This schedule seems right for my body. </p><p>Today I worked on posture and therapy for neck and back. Walked uphill for 20 minutes with bended knees very slow for posterior chain strength. Used the bands for mid back strength. Did lat pull downs. Used the smith machine for assisted pull-ups and triceps. I have been having some back and neck issues. I went to the chiropractor yesterday. The chiropractor discovered a rib on my right side mid back was popped out. No wonder it hurts. I have been here before and I am recovering with ice and therapy. </p><p>Before leaving for the gym I made coffee and had 2 hard boiled eggs. I felt hungry this morning as dinner was at 6:15 p.m. Tuesday. I drank a good amount of water yesterday so I am feeling hydrated.</p><p>After my workout (7 a.m.) I had riced cauliflower with scrambled eggs and a banana with peanut butter. I will have a handful of nuts before work. Lunch will be raw veggies with hummus around 12:30 p.m. Later at work I will have a bowl of berries and 2 date energy balls with more water.</p><p>Tody is day 2. On day 21 I will weigh myself and determine any changes that I should make in my routine, workouts, nutrition. (Day 21 is June 21)</p><p>This feels so good to be running the show again. I will spend 30 minutes doing brain training..remembering joyful memories sets your day off right.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSSlWZ-38DfR8aqds-kXJMQrOtQl4ezyPQ5Ev4cZ4-g_G7mzC7dUqd-ObzzZaRQeD_NLIDN7FgkRXrCTxF0s4bwXo1ugpY_UEsPnPnVq_nt9mNhVrXcTo-TJvg48iwdc5VDw3KXyffa5S7/s3264/20210410_084817.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSSlWZ-38DfR8aqds-kXJMQrOtQl4ezyPQ5Ev4cZ4-g_G7mzC7dUqd-ObzzZaRQeD_NLIDN7FgkRXrCTxF0s4bwXo1ugpY_UEsPnPnVq_nt9mNhVrXcTo-TJvg48iwdc5VDw3KXyffa5S7/s320/20210410_084817.jpg" /></a></div><br /><p></p><p>Here is to day 2 in the books and track day tomorrow!</p><p><br /></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-87157955978635524952021-06-01T08:24:00.000-07:002021-06-01T08:24:02.787-07:00Taking Control Today - June 1, 2021<p> June 1, 2021</p><p>I am a senior Olympian. My event is August 15, 2021. I know that my mind determines how strong and confident I am. I am struggling. </p><p>I am setting an intention today. I have 10 weeks to go before the event. I am taking control of the things that I can control; sleep, exercise, nutrition, hydration, work ethic, negative self talk. I am preparing to handle the things that I cannot control.</p><p>I have let my mind go rogue lately, letting it think whatever it wants. That is over, I am in charge!</p><p>My intention for the next 10 weeks: </p><p></p><ul style="text-align: left;"><li>To record a success script and listen to it - 3x /day</li><li>To feed myself correctly, small meals when hungry, no fasting</li><li>To write down the things that I can control and be prepared with my reaction for things that I cannot control</li><li>To visualize seeing myself running my fastest times in the 50M and 100M at least 3x/day</li><li>To journal about my workouts, moods, energy, nutrition each day.</li><li>I will walk the walk and talk the talk of an Olympic athlete.</li></ul><div>So excited to take this journey.</div><div><br /></div><div>Journal Entry #1:</div><div><br /></div><div>This morning I slept till 8:00 a.m. I had a relaxing morning with a cup of coffee and blueberry smoothie. I will be going the the chiropractor at 1:15 p.m. I will work out at the track in Clawson after this appointment. It is a striding day, not a full out sprinting day. Before I leave I (12:30) will have a light lunch of hummus and veggies with at least 40 oz of water.</div><div><br /></div><div>My after workout snack will be peanut butter and celery sticks. Dinner at 6 or 6:30 will be salad with seeds and nuts and olive oil with tuna.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLOFDkQAYzskhcpqodJAWOdZw-ylYWUsy5InFzGwqDXIZ0BQgWofuzHI0fICPBgFPayZ9Tm68Cl2x-XfkE-XY2D_CpCvjGp12Onm4JHfuMCx6nm6_raVvyWBfG9ievoxdizwYpDm3kWv2Z/s3264/20191005_124056.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLOFDkQAYzskhcpqodJAWOdZw-ylYWUsy5InFzGwqDXIZ0BQgWofuzHI0fICPBgFPayZ9Tm68Cl2x-XfkE-XY2D_CpCvjGp12Onm4JHfuMCx6nm6_raVvyWBfG9ievoxdizwYpDm3kWv2Z/s320/20191005_124056.jpg" /></a></div><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><p></p>Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-73888173669753452512021-01-26T08:21:00.002-08:002021-01-26T08:21:35.923-08:00Brain Training Family Activity - Important and Relevant for Everyone!<p>While running yesterday I had a feeling in my heart to share a part of my story in order to help someone....maybe just one person.</p><p>2020 was a crazy year for everyone and for me as well. I have a long story to tell but not here and not now. I am saving that for my book which I will finish some day.</p><p>I retrained my brain in 2020 using neuroplasticity (www.retrainingthebrain.com). Neuroplasticity is how you recover from strokes. Neuroplasticity is how PTSD can be reversed. Neuroplasticity can help those who lost a limb with phantom pain. Neuroplasticity can heal so many health issues. I thank God for Annie Hopper and DNRS every day.</p><p>I changed my brain in 2020. "We have power over our thoughts." We have all heard that, but now I believe it with all my heart. <b>WE</b> can change our brains and <b>WE</b> can help our children change their brains. Please stay with me!</p><p>My brain was stuck in fight or flight which led to many physical and emotional health issues surfacing. I was focused on one thing, all my physical issues and my brain was stuck in fear and anxiety. If you find your thoughts going rogue and always talking negatively to yourself, <b>READ ON!</b></p><p>I think adults and children of every age could use help learning how to change their thoughts to positive, joyful and happy. Our children especially have had to deal with so much in 2020. I think they deserve to learn how to change their brains to protect themselves.</p><p>Perhaps our children will be more resilient than we were due to the strength they are developing by living through this Pandemic. Maybe they will have better coping skills from this episode in their life. I pray that is the truth.</p><p>I am sharing this information with the hope that this information might help just one person. </p><p>I am no expert, but I now know that your brain remembers every single event and incident in your life AND the way you reacted to it. It repeats that reaction every time another similar event occurs (think stress).You can train your brain to react differently and help your brain get out of and stay out of that anxiety and fear track. (you can learn more at www.retrainingthebrain.com)</p><p><span>I am only allowed to share one part of the program for legal reasons. However, this FUTURE MEMORY exercise might help retrain the brain and give the person participating something to look forward to.</span></p><p><b><span style="font-size: medium;">Here is the activity that you can do as a family to change your brains</span></b>:</p><p>Each family member chooses a joyful, happy event from the <b><span style="background-color: white; color: #2b00fe;">FUTURE</span></b> that they believe will bring them joy and happiness. Make sure that this future memory makes you feel "warm and fuzzy." The "warm and fuzzy" is very important. Emotion is the catalyst for changing the brain. You can all close your eyes for better focus (or keep them open if more comfortable). One family member describes their <span style="color: #2b00fe;"><b>FUTURE</b></span> memory with as many details as they can, using ALL of their senses: what do you see?, what do you smell?, what do you hear?, what do you taste?, how do you feel?</p><p>To help you pick a FUTURE memory ask yourself:</p><p>What are you looking forward to after the Pandemic?</p><p>You must state your <span style="color: #2b00fe;"><b>FUTURE</b></span> memory in the present tense like it is happening <b>RIGHT NOW.</b> I always close my eyes, it makes it more intense.</p><p><i>Here is what one of my <span style="color: #2b00fe;"><b>FUTURE</b></span> Memories sounds like: </i>I am going out to dinner now with my husband Jim to our favorite happy hour place in Troy; Eddie V's. I am in the car driving over now.</p><p><b>Details:</b> </p><p><b>Who is there?</b> Jim is waiting at the bar for me. Jim and I drove separately because we were coming from different places. I like doing this because it feels like a real date. Colin, our favorite bartender is there with Steve, Jeremiah and the two women bartenders whom we love. It is June 25, 2021 (Jim's birthday!) We are ready to have fun!</p><p><b>What are you doing? </b>Jim and I are dressed up like it is a special occasion. We love sitting at the bar and ordering 2 or 3 small plates and spending the evening talking, people watching and enjoying conversation with each other. Jim is such a gentleman. I always feel like it is our first date when we go out to dinner. Tonight is no different. </p><p><b>What are you and others saying? </b>Jim tells me that I look beautiful. This is such a small thing but it makes me feel so special. I tell him that I was looking forward to this dinner since all week and that I am excited to celebrate his birthday with him. We admit how wonderful this is to be here right now. He is my favorite dinner date.</p><p><b>What do you see? </b>Colin is connecting with a customer down at the other end of the bar. Colin is truly a professional. He makes every customer feel special. He always remembers small things about us that blow our minds. He is mixing up some fancy drink without measuring anything. The bar is almost full and people look so happy.</p><p><b>What do you smell? </b>I smell my favorite appetizer, lamb lollipops with balsamic glaze. I always get these first. The person next to me ordered them and reinforced the fact that I am ordering them today! I smell the glass of red wine in front of me and like to watch the "legs" run down the interior of the glass when I swirl it.</p><p><b>What do you taste? </b>Colin brings my lamb lollipops and they are so warm and wonderful. The balsamic glaze is drizzled on the warm lamb and I take the first bite just like I am eating an ice cream bar on a stick. The balsamic hits my palate. Oh Yum! So delicious.</p><p><b>What do you hear? </b>I can hear the ice cubes crashing against each other in the martini shaker. I hear people laughing and talking at the bar. I hear the trio playing some familiar songs. I hear the sounds of people having fun and enjoying each other.</p><p><b>What do you feel? </b>I feel so free being here today. I feel happy to see the smiles on everyone's face. I am so happy to be with Jim. I can almost feel the joy in the room rise above everyone's head and hover there as it mixes with the joy of the person next to them.</p><p><b>What emotion can you use to describe this memory</b>? The emotion I feel is JOY!</p><p><b>What color would this memory have if it had one? </b>The color would be yellow because JOY is always yellow for me.</p><p>The last part of the <b><span style="color: #2b00fe;">FUTURE</span></b> Memory Exercise is to take the emotion and the color and put it together slowly and let it move through you, like this: The JOYFUL YELLOW is in my brain now. My joyful neurons are firing and changing my brain. Now I can see the yellow moving down into my neck and shoulders. It is making me feel so JOYful. It is warm. As it travels down my spine I see the yellow JOY like dripping paint through my body. It is taking with it all negative thoughts and moving them all the way down my torso and thighs, knees, calves and out my feet. Take three very slow deep breaths. It is proven that there is benefit for YOUR brain while listening to <i>someone else's</i> memory exercise. </p><p>This of course can be uncomfortable for some children or teenagers (and maybe you) to do out loud. But if you as parents make a habit of doing this exercise out loud (maybe before dinner), the children and teens may want to join in down the road. They will benefit just by listening to YOU!!! Your future memory can include everyone in the family!</p><p>If you can do some physical activity after saying your future memory out loud, it helps to seat the positive memories. Jump up and down, run up and down the stairs, do some push ups. This does not have to be a long physical effort, 1 - 2 minutes is enough.</p><p>Over time, you will change your brain and will have taught your children how to change theirs. </p><p>Our thoughts are the most powerful thing we have when it comes to wellness. I can answer any questions you have. Feel free to email me at: deniselovathealthcoach@gmail.com.</p><p>I wish you health and healing in 2021</p><p><i>Denise Lovat</i></p><p><i>Certified Health Coach</i></p><p>source: www.retrainingthebrain.com. This blog only references a small portion of the brain training program. The entire program can be purchased in DVD form at www.retrainingthebrain.com, which is how I did the program. It was life changing.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5lW2VwUrh6FHZKhNhqPHmRI1sHxyaBIiLY6JVUJZvBg2T1ei1-pOIQP27bNUl41P1Nh2qmRiQwuzgxXt2s-B3fLAWxXkIUcqq81X5HY7G84MoVSTRyb70jqUr5iG86ddLWfl_FHQvUH1c/s259/brain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5lW2VwUrh6FHZKhNhqPHmRI1sHxyaBIiLY6JVUJZvBg2T1ei1-pOIQP27bNUl41P1Nh2qmRiQwuzgxXt2s-B3fLAWxXkIUcqq81X5HY7G84MoVSTRyb70jqUr5iG86ddLWfl_FHQvUH1c/s0/brain.jpg" /></a></div><br /><p></p><p><br /></p>Denise Lovat Certified Health Coachhttp://www.blogger.com/profile/04781586602213431753noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-91810062022431251162021-01-04T06:18:00.001-08:002021-01-04T06:18:30.470-08:00Hey, You are a Health Coach....<p>Happy New Year to All. My prayer is that 2021 brings you the health you deserve.</p><p>It has been so long since I posted a blog. I get annoyed when I open someone else's blog which looks interesting only to find the person gets to the point after 15 minutes of reading. SO..I am going to get to the point right now.</p><p><span style="font-size: medium;"><b>Just because I am a health coach, it does not mean that I eat perfectly and have all healthy habits! (I ate 6 large scoops of organic ice cream yesterday and I feel fabulous!)</b></span></p><p>It is not what we do once in awhile that makes us unhealthy. It is what we do MOST of the time that makes us unhealthy. What habits do you need to change?</p><p>I have a cheat day. It is Sunday. I do not work out and I eat whatever I want (except Gluten). I look forward to it each week. I have been very successful keeping my weight optimum while using this cheat day to feel human. Guess what? Deprivation leads to uncontrolled overeating. This cheat day causes your body to question what you are putting in it (if you eat clean the rest of the week) and increases your metabolism. (see worth the read!)</p><p>I am a trained health coach and I found it to be the most wonderful year of my life while I was being certified. Yes, I was making changes that transformed my own life, health and career. I wanted my clients to have this same transformation and to attack their health with the same enthusiasm. I found out that most people will pay the money, but they won't do the hard work it takes to change bad habits. </p><p>I have been disappointed with many of my client's enthusiasm and willingness to make simple changes. I learned that people are stuck where they are mostly because of emotions and life circumstances. I was told while being certified, that client's need us (health coaches) to help them crawl out of the stuck space and start to move in a different direction. "Yes!! I said, I can do this!" I can do it, but can others do the hard work, can you?</p><p>I still believe there is a place for me to do this work. It is my passion and makes me the happiest I have ever been. The best combination of training would be psychologist and health coach. So much emotion and unhappiness goes into the food we eat and the habits we form.</p><p>I am forever grateful that I am a trained health coach and would love to help others. For now, I am working at Whole Foods as the Wine and Spirits Buyer which helps pay the bills.</p><p>Get Healthy,</p><p>Denise Lovat</p><p>Certified Health Coach</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuYlwHXZkwsfe19mVSFx71NOV8_GKg3ls8gf165yxSlrZSpsc3p20AtRUu_h_31u7JrZo0w7VdJ1r4J5ozYgFsgEdZgn8AFLqeMUhR7KCgLcTxtwzpMcibdZJNm3UWTHL7bLGJW8mKZxbg/s960/IMG_2713.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuYlwHXZkwsfe19mVSFx71NOV8_GKg3ls8gf165yxSlrZSpsc3p20AtRUu_h_31u7JrZo0w7VdJ1r4J5ozYgFsgEdZgn8AFLqeMUhR7KCgLcTxtwzpMcibdZJNm3UWTHL7bLGJW8mKZxbg/s320/IMG_2713.JPG" width="320" /></a></div><br /><p></p><p><br /></p><p><br /></p>Denise Lovat Certified Health Coachhttp://www.blogger.com/profile/04781586602213431753noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-74972720839886110862020-04-27T15:24:00.001-07:002020-04-27T15:24:54.800-07:00Don't Let These Circumstances Stop You COLD!<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 22px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal; margin: 0.75em 0px 0px; position: relative;">
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I am trying to work out "as usual" during this crisis and it is not working. I need my gym and the routine that I loved for over 2 years. Today, I want to share my struggles to give you hope and encouragement to continue working toward optimal health....no matter what the situation! Do not let your circumstances stop you COLD!<br />
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When I was studying for my Health Coaching certification, I was making many changes to my nutrition as well as lifestyle. I cannot even tell you how many things I changed. At one time I had a list going and it was over 60 things I changed or added to my life over a 1 year period. It was never about deprivation, but about adding new things in or taking things out that were no longer working for my health.<br />
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This may sound overwhelming. I did not change 60 things in 1 day, like we do on New Year's Eve. When we overwhelm our human selves to change everything at once (like New Year's Eve) we break our resolutions 3 or 4 days later and think we have failed.<br />
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We need to love ourselves and be patient with ourselves over time.<br />
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I remember at the end of that year, I felt the best I have ever felt in my life. I had absolutely no aches or pains. I had so much energy from morning till night and could not wait to jump out of bed in the morning. I WANT THIS NOW!<br />
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I realize part of this new found energy came from <i>helping people get healthy </i>while also making many changes to my lifestyle. It was an amazing season in my life.<br />
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Here are some of the 60 things I changed:<br />
<ul style="line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;">my thyroid medication</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">stop drinking tap water</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">stopped eating gluten</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">stopped eating dairy</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">started eating coconut products</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">added avocados to my diet</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">stopped dieting</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">started eating real food</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">stopped going to the gym</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">started moving my body naturally (bike riding, walking, yoga)</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">started gardening and growing my own food</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">sleep at least 7 hours</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">started seeing a functional medicine doctor</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">I connect with many people</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">I get massages/chiropractic sessions</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">I am grateful</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">I have a spiritual practice, I trust God</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">I practice kindness and forgiveness</li>
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Where am I now?<br />
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To be honest, I am struggling to get back to that place of pain free living, with boundless energy. I know that I can do it because I have been there before. That old ugly stress comes piling on us and we stop taking care of ourselves. We stop paying close attention to what we are eating. We are not sleeping well. We let some old dietary habits slip back in (dairy because it is so delicious!). We would rather have two large coffees than two large waters. We let our minds go to negative places and start doubting ourselves and our resolve.<br />
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Does this sound like you?<br />
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I challenge you to take a step in the right direction today. I beg you not to go crazy trying to change everything over night. No one can sustain that type of deprivation. Deprivation leads to bingeing. Over time using that strategy will send you right back where you began or worse off than before.<br />
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Perhaps this list below could help you get started to make a few changes a week. Pick two that are manageable for you right now. By the time you turn around, it will be November and you will have made many changes. We can never get today back so we might as well do our best here and now.<br />
<ol>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Drink more clean water - 1/2 your body weight in ounces (if you weight 130 lbs. just drink 65 oz /day and stop at 7:30 p.m.)</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Eat green veggies at every meal of the day</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Do not skip meals</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Eat smaller portions</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Minimize eating out (this is working for all of us right now!)</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Cook for yourself/prep your meals a day in advance to control portions</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Ask a friend to be your partner in your journey to health</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Try eliminating dairy</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Try eliminating gluten</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">Add good fats into your diet: olives, avocado, nuts and seeds, coconut oil, coconut flakes, avocado oil, olive oil.</li>
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I wish you the best health!</div>
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Denise Lovat</div>
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Certified Health Coach<br />
"Change Your Life with Food"</div>
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You can reach me at deniselovathealthcoach@gmail.com</div>
Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-11311782618632896822017-09-09T07:28:00.000-07:002020-04-27T14:51:21.789-07:00The Problem with Only Answering to Yourself.On my bike ride to the Royal Oak Market this morning I was thinking about my journey over the last 3 years. I remember the frustration of starting a new diet every Monday only to fail by Wednesday and beating myself up until the following Monday when I started another fad diet. I could never make it through the weekend without cheating. I blamed myself and my lack of discipline. I know now that hormones, stress and not taking care of myself properly were all a part of the failure. My lifestyle was not ideal and did not allow enough time for self-care and figuring out how to feed myself in all areas of my life: spiritually, career, relationships, joy, creativity.<br />
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I want to share one of my favorite motivational quotes with you. This is the first motivation that I share with clients:<br />
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<span style="background-color: white;">“You must promise yourself you will finish what you start, no matter what. That vow, although it might be easy to break, is by far one of the most important ones to honor. You see, the very essence of confidence is self-trust. Would you trust anyone who repeatedly lied to you? Someone who broke the rules of the game, again and again? Of course, you wouldn’t. So, if you’ve developed a pattern of not honoring self-promises, this is a great time to make a change. If you can’t honor, trust and depend on your own word, well that may be the root of a lot of the challenges in your life.” Bill Phillips author of “Body For Life” (one of the first diets I went on!)</span><br />
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You may think that your health is hopeless or too far gone or you do not have the willpower or stamina to make sustainable changes. That is selling your self short. Every one, when they are able to get unstuck and remove the obstacles to health, can heal and find their sweet spot of optimal health. How?</div>
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<ol>
<li>Choosing good habits over bad ones</li>
<li>Choosing whole foods over processed ones</li>
<li>Choosing sleep over television</li>
<li>Choosing exercise/movement over sedentary activities</li>
<li>Choosing water over wine (sometimes)</li>
<li>Choosing cooking versus eating out</li>
<li>Choosing self love over self loathing</li>
<li>Making yourself a priority instead of filling your life with busy</li>
<li>Experimenting with new foods</li>
<li>Knowing what stresses you and minimizing it at all costs</li>
<li>Taking responsibility for where you are</li>
<li>Setting short term small goals that lead to your big health goal</li>
<li>Have a partner to share your journey so you are not just answering to yourself</li>
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If we are only answering to ourselves, we can cheat ourselves and be dishonest to ourselves and no one will know. This leads to another new diet on Monday. I am done with that. I hope you are too!<br />
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Denise Lovat</div>
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Certified Health Coach</div>
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You can reach me at deniselovathealthcoach@gmail.com</div>
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Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0514 Newburne Pointe, Bloomfield Hills, MI 4830444.339565248097138 -88.945312518.817530748097138 -130.2539065 69.861599748097134 -47.6367185tag:blogger.com,1999:blog-8093066611799121554.post-22180937161295140542017-01-22T11:52:00.002-08:002017-01-22T11:56:40.659-08:00Water, Fluoride, Plastic, Thyroid<div class="io-ox-signature" style="box-sizing: border-box; color: #333333; font-family: XfinityStandard-Regular, "Helvetica Neue", Helvetica, sans-serif; font-size: 14px; word-wrap: break-word;">
Hello Health Enthusiasts:</div>
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One of the first things I did as I learned more about health was to stop drinking tap water and do my best unless I am dying of thirst not to buy bottled water in plastic.</div>
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For those with any thyroid issues (and it is an epidemic!), it is the fluoride and the fake estrogen that we should most adamantly avoid.</div>
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Here is why:</div>
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<li class="io-ox-signature" style="box-sizing: border-box;">Fluoride - knocks iodine off the cells--so it cannot accept the thyroid hormones that you are taking in your medications. </li>
<li class="io-ox-signature" style="box-sizing: border-box;">"Fluoride’s ability to damage the brain is one of the most active areas of fluoride research today. Over 300 studies have found that fluoride is a neuro-toxin" (a chemical that can damage the brain).</li>
<li class="io-ox-signature" style="box-sizing: border-box;">Plastic water bottles have fake estrogen in the plastic which reduces lithium in our bodies which is needed for stable moods and is required for getting B12 into our cells. This reduction of lithium causes brain shrinkage (I don't know about you but I cannot afford any smaller of a brain!) </li>
<li class="io-ox-signature" style="box-sizing: border-box;">Here is a list of heavy flouride water brands:https://www.davidwolfe.com/bottled-water-fluoride-brands-avoid/. Have you been drinking them?</li>
<li class="io-ox-signature" style="box-sizing: border-box;">Plastic also increases TBG or thyroid binding globulin--which binds up T4 which means there is none available for cells to convert to T3 which in turn lowers T4 and T3. YIKES!!</li>
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<span style="color: #333333; font-family: , "helvetica neue" , "helvetica" , sans-serif;"><span style="font-size: 14px;">Where else does fluoride hide:</span></span></div>
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<li class="io-ox-signature" style="box-sizing: border-box;">Statin drugs contain fluoride </li>
<li class="io-ox-signature" style="box-sizing: border-box;">Many antibiotics like Cipro have fluoride</li>
<li class="io-ox-signature" style="box-sizing: border-box;">Many antidepressants like Prozac have tons of fluoride</li>
<li class="io-ox-signature" style="box-sizing: border-box;">Here is a link to a list of drugs that have fluoride: <a href="http://www.slweb.org/ftrcfluorinatedpharm.html" style="box-sizing: border-box; color: #00a0cd; outline: none; transition: color 200ms ease-out;">http://www.slweb.org/ftrcfluorinatedpharm.html</a>. You have to click on the drug category and it will list the drugs. Prozac for sure, many PPI's ( drugs for Heart Burn or GERD) have it.</li>
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So this is one thing you can do for yourself is to STOP drinking TAP and BOTTLED WATER.</div>
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I use Walmart Reverse Osmosis water for .37 per gallon. I use a 5 gallon non BPA container and add ConcenTrace Trace Mineral Drops because we need the minerals and Reverse Osmosis water takes all the bad stuff out but takes out the minerals as well. This is not the best option, but it is the easiest and most cost effective for me at this time. Here is a link to the drops: <a href="http://www.vitacost.com/trace-minerals-research-trace-mineral-drops-concentrace-8-fl-oz-4" style="box-sizing: border-box; color: #00a0cd; outline: none; transition: color 200ms ease-out;">http://www.vitacost.com/trace-minerals-research-trace-mineral-drops-concentrace-8-fl-oz-4</a>. Health food stores may have these minerals cheaper.</div>
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I highly recommend the Berkey water filter system. It is most recommended by the circles I travel in and it uses tap water which is very convenient. Here is a link to check out hte Berkey systems available :https://www.berkeywaterfilter.com/product/big-berkey/.</div>
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If you do this one thing it could have a huge impact on your overall health!</div>
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Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-76657606588403959602017-01-12T14:09:00.001-08:002017-01-12T17:29:14.803-08:00Voila - Guilt-Free Pizza (riced cauliflower pizza crust)I decided that I would write about how to make riced cauliflower pizza crust because it is so delicious and so healthy and so easy. Sometimes I just have to share. (the first photo is the crust cooked, the second is raw)<br />
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You a gunna need (oh that is an Italian accent)<br />
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<ul>
<li>about 4 cups of riced cauliflower</li>
<li>2 pasture-raised eggs (or whatever you use)</li>
<li>1/4 cup of nutritional yeast ( you can get this at any health food store-it looks likes flakes of cheese and is a good cheese replacement in this recipe)</li>
<li>1 teaspoon of dried herb of your choice - (I like dill)</li>
<li>Himalayan salt and pepper to taste</li>
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Pre-heat oven to 350 degrees. Mix all ingredients together in a large bowl until combined. Do not worry too much about exact portions, you cannot ruin this recipe.</div>
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Place on parchment that has been treated with fat of your choice...melted coconut oil or avocado oil (I don't like to heat olive oil). </div>
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Place mixture on parchment and spread evenly forming a rectangle. Bake at 350 for 25 - 30 minutes depending on your oven. The edges should be a little brown and crispy looking. It may stick a bit to the parchment, but use a spatula as it cools to lift it off before you bake again with the toppings. </div>
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While crust is cooking get your ingredients ready. Since we are not putting cheese in the crust, why would we put cheese on the top. Cheese -- not allowed!</div>
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I like to use organic fire roasted tomatoes cooked with basil and oregano and a wide variety of vegetables for my Paleo Pizza.</div>
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P.S. Many stores have already prepared riced cauliflower, so do not rice a head of cauliflower yourself...it is a waste of your precious time. Costco and Trader Joe's have bags of this precious item at reasonable prices. If you buy it frozen, just thaw it before you use it and let excess water drain out.Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-66117616699133699852016-12-06T19:17:00.002-08:002016-12-06T19:17:09.081-08:00Take Rest<span style="font-family: "verdana" , sans-serif;">Lately, I have been thinking about our "no rest" culture that we have all grown up in. It is unhealthy to go through each day without resting your physical body..but what about your mental and spiritual self. It is so important to rest your mind and let your spirit come alive. When we are distracted by filling our day with work, texting, phone calls, driving kids around, running, running, running..how can we hear the voice of God within us helping us and guiding us along our day. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Where do we find retreat or do we just drop in bed each night in utter exhaustion?</span><br />
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<span style="font-family: "verdana" , sans-serif;">Where is there time for rest in your day?</span><br />
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<ul>
<li><span style="font-family: verdana, sans-serif;">Get up in the morning and pray or meditate. Get in the habit, get in the routine. This focus will change your day and possibly your life.</span></li>
<li><span style="font-family: verdana, sans-serif;">Pick up carry-out instead of cooking ( I cannot believe I am telling you to eat out!). If this gets you an extra hour to read, nap or watch a mindless show, just do it.</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAPrmtuflxg4v02MIYgTJCQuayhJXQfKNtLTqjP6T9mkCUjJ1ZTaoOgTA59VWTEAhV2_4XQomWlUifvI6xI7In-l05WoFLNSBDWTmvMS2b5G32r0Xio0dPBi84kzImETGnuRvchbqkhVbD/s1600/Denise+In+Hammock.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAPrmtuflxg4v02MIYgTJCQuayhJXQfKNtLTqjP6T9mkCUjJ1ZTaoOgTA59VWTEAhV2_4XQomWlUifvI6xI7In-l05WoFLNSBDWTmvMS2b5G32r0Xio0dPBi84kzImETGnuRvchbqkhVbD/s320/Denise+In+Hammock.jpg" width="320" /></a></div>
<ul>
<li><span style="font-family: verdana, sans-serif;">Schedule rest into each day. Block off 30 to 60 minutes each day. Write it on your calendar. Do not miss this appointment. It might be the most important of the day.</span></li>
<li><span style="font-family: verdana, sans-serif;">Get off Facebook, stop texting everyone you know, sit quietly with all electronics turned off. Enjoy the silence, you will be able to think and problem solve in this mode.</span></li>
<li><span style="font-family: verdana, sans-serif;">Schedule less tasks on your calendar. Say no more often.</span></li>
<li><span style="font-family: verdana, sans-serif;">Ask for help and delegate to the able bodied people you live with. Write down some tasks that you are willing to give up and give them lovingly to someone else. (if you can afford to pay someone to do your most dreaded tasks, that works as well)</span></li>
</ul>
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<span style="font-family: verdana, sans-serif;">Let me know how you are doing with rest. I wish you great health and happiness.</span></div>
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<span style="font-family: verdana, sans-serif;"><br /></span></div>
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<span style="font-family: verdana, sans-serif;"><br /></span></div>
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<span style="font-family: verdana, sans-serif;">Denise Lovat</span></div>
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<span style="font-family: verdana, sans-serif;">Certified Health Coach</span></div>
Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-46691650423838482752016-04-30T08:51:00.001-07:002016-04-30T08:53:36.684-07:00What do you do each day to be Healthy?I was asked this question recently by a Personal Trainer. "What do you do each day to be healthy?" The good news is that I was prepared with a list. It is almost embarrassing how many things I do each day to achieve or maintain my health (I will get to these later). I wondered if my parents ever even had these thoughts "Hmm what will I do today to be healthy?" My parent's generation had a very different hierarchy of needs: food, clothes, shelter, gas money. Aren't we blessed to not have to worry about where our next meal is coming from? We don't wonder if we will eat, we dwell on what the perfect meals will be. This makes me step back with gratitude for all I have, how about you?<br />
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I recently had the chance to visit friends in Florida where I did not have control over the meals. This is always hard for me, as I love telling people what to eat or at least forcing them to eat my healthy food. Guess what? I lost weight and food become secondary to enjoying and living each day to the fullest with exercise, relaxation, reading, boating. The lesson, which I have already learned (because I am a health coach): when you fill your life with good things in balance and live it, you don't really need as much food on your plate.<br />
<br />
So back to my daily healthy habits. Here goes:<br />
<ol>
<li>Sleep at least 7 hours</li>
<li>Drink Reverse Osmosis water with trace minerals added</li>
<li>Take Armour Thyroid meds for hypo-hashi</li>
<li>Take a pro-biotic</li>
<li>Take supplements: curcumin, fermented cod liver oil, homocystein supreme, CoQ10, magnesium</li>
<li>Exercise: yoga, run, walk, weight train, bike</li>
<li>Spend time outside: hammock or bike rides</li>
<li>Find additional ways to move my body naturally: gardening, biking for errands</li>
<li>Make sure to have contact with real people</li>
<li>Eat whole,clean, highly nutrient dense foods</li>
<li>Take my morning blood sugar</li>
<li>Massage at least 1x/month</li>
<li>Pray</li>
<li>Practice Gratitude</li>
<li>Practice Kindness</li>
<li>Practice Forgiveness</li>
</ol>
<div>
Well that seems overwhelming, but I am in the groove on these habits and it does not seem that hard. I encourage you to write down the things you do each day to be healthy. If your list is empty, make one change and over time, you will have a routine to follow to be your best self.</div>
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To Your Best Health</div>
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<div>
Denise Lovat, CHC, AADP</div>
<div>
248-330-6189</div>
Denise Lovat - Change Your Life with Foodhttp://www.blogger.com/profile/03537559413414559869noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-71071732980845581732015-10-08T11:49:00.001-07:002016-04-03T06:02:34.142-07:00Have You Ever Dialed a Wrong Number?Have you ever dialed a wrong number? Of course you have. If you can remember the old home phone you had, when you redialed the number correctly, your fingers could feel where you made the mistake. Your fingers have muscle memory.<br />
<br />
If you play the piano or an instrument the same holds true. If you play a measure wrong, when you play it correctly, your fingers can feel where the mistake was. Your fingers have muscle memory.<br />
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Our minds, physical bodies and emotions work this way too. When we do the same things every day, our minds, bodies and emotions want to repeat what they did yesterday.<br />
<br />
What if you are trying to make lifestyle changes to benefit your health? Can you wake up on Monday morning and say to yourself, "I am changing everything today?" Have you tried it? If we try to change too many things at once, this massive effort to change everything at once wreaks havoc on our life and all the muscle memory that our body is trying to hold on to. Our mind, bodies and emotions want to go where they were before. They want to react the way they did the last time.<br />
<br />
If this is the case, how can we successfully change? It is up to you to reprogram your muscle memory:<br />
<br />
<ol>
<li>You need to make a decision to give yourself time: 3 months, 6 months a year. </li>
<li>You need to change slowly, choosing 1 to 2 things at a time to work on.</li>
<li>You need to be patient with yourself: mind, body and emotions.</li>
<li>You need to keep repeating NEW good habits so that they replace the old muscle memory.</li>
<li>You need to make a commitment to yourself for the amount of time you have decided on.</li>
<li>You need to allow yourself some steps backwards and you need to forgive yourself when it happens.</li>
<li>You need to know why you want to make these changes and they better be solid reasons or the changes won't last. </li>
</ol>
You can do anything for 4 weeks, but can you actually change for good? I believe you can.<br />
<br />
<div>
The next time you dial a wrong number, think of a habit you want to change and start reprogramming it with a good habit.</div>
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Good luck and as always, let me know how you are doing.</div>
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<br /></div>
<div>
Denise Lovat</div>
<div>
Certified Health Coach, AADP</div>
<div>
deniselovathealthcoach@gmail.com<br />
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<br />Denise Lovat Certified Health Coachhttp://www.blogger.com/profile/04781586602213431753noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-9283673211473322942015-09-01T04:15:00.001-07:002015-09-01T04:16:28.108-07:00Transition: period of change<div class="vk_ans" style="background-color: white; color: #222222; font-family: arial, sans-serif-light, sans-serif; font-size: xx-large !important; font-weight: lighter !important; margin-bottom: 0px;">
<span data-dobid="hdw">tran·si·tion</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: small;">
<div class="lr_dct_ent_ph" style="font-size: large;">
<span class="lr_dct_ph">tranˈziSH(ə)n,tranˈsiSH(ə)n/</span></div>
<div>
<div class="lr_dct_sf_h" style="padding-top: 10px;">
<i>noun</i></div>
<div aria-hidden="true" class="xpdxpnd vk_gy" data-mh="-1" style="color: rgb(135, 135, 135) !important; max-height: 0px; overflow: hidden; transition: max-height 0.3s;">
<b></b><b></b></div>
<ol class="lr_dct_sf_sens" style="border: 0px; margin: 0px; padding: 0px 0px 0px 20px;">
<li style="border: 0px; line-height: 1.2; list-style: none; margin: 0px; padding: 0px;"><div class="lr_dct_sf_sen vk_txt" style="font-family: arial, sans-serif-light, sans-serif; font-weight: lighter !important; padding-top: 10px;">
<div style="float: left;">
<strong>1</strong>.</div>
<div style="margin-left: 20px;">
<div class="_Jig">
<div data-dobid="dfn" style="display: inline;">
the process or a period of changing from one state or condition to another.</div>
<div class="vk_gy" style="color: rgb(135, 135, 135) !important;">
"students <b>in transition</b> from one program to another"</div>
<div>
<table class="vk_tbl vk_gy" style="border-collapse: collapse; color: rgb(135, 135, 135) !important;"><tbody>
<tr><td class="lr_dct_nyms_ttl" style="font-style: italic; padding: 0px 3px 0px 0px; vertical-align: top; white-space: nowrap;">synonyms:</td><td style="padding: 0px;"><a data-ved="0CB8Q_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+change&sa=X&ved=0CB8Q_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">change</a>, <a data-ved="0CCAQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+passage&sa=X&ved=0CCAQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">passage</a>, <a data-ved="0CCEQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+move&sa=X&ved=0CCEQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">move</a>, <a data-ved="0CCIQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+transformation&sa=X&ved=0CCIQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">transformation</a>, <a data-ved="0CCMQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+conversion&sa=X&ved=0CCMQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">conversion</a>, <a data-ved="0CCQQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+metamorphosis&sa=X&ved=0CCQQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">metamorphosis</a>,<a data-ved="0CCUQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+alteration&sa=X&ved=0CCUQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">alteration</a>, <a data-ved="0CCYQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+handover&sa=X&ved=0CCYQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">handover</a>, <a data-ved="0CCcQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" href="https://www.google.com/search?espv=2&biw=1366&bih=628&q=define+changeover&sa=X&ved=0CCcQ_SowAGoVChMI4LHx4e7UxwIVCAqSCh3T7QD4" style="color: #660099; cursor: pointer; text-decoration: none;">changeover</a>;</td></tr>
</tbody></table>
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</div>
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</div>
</li>
</ol>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I am blown away by the transitions all around me this time of year:</span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">There is the seasonal transition taking place right now..from carefree summer to fall and back to school. While the weather goes back and forth from summer to fall, we know what is coming soon: gorgeous colorful leaves, pumpkins, sweatshirts and fall classes. We will then transition to blustery winds and snowflakes and chili's and stews.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">My two youngest (Abbey, 22 and Jack, 20) have returned to college. Both had a great summer and are in full swing already, working and starting classes this week. I know that their transitions are not final or complete. They will return home at some point and we will all get used to being together daily again.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">My husband will transition back to coaching basketball shortly which will mean long days for him and me. It will also mean much time away from each other and being alone most nights until mid-March.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">We all will transition from being outside in sun and nature (soaking up vitamin D) to more gray and dismal days, longing for that bike ride or picnic in the park.</span></li>
</ul>
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<div style="background-color: #fcfcfc; box-sizing: border-box; color: #333333; line-height: 23.1168003082275px; margin-bottom: 10px;">
<span style="font-family: Arial, Helvetica, sans-serif;">Change is constant and necessary. These benefits of change from www.tinybuddha.com are a great reminder that change is good. <i>Embrace change, learn from it, enjoy it and become who you should be from it.</i></span></div>
<div style="background-color: #fcfcfc; box-sizing: border-box; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 14.4479999542236px; line-height: 23.1168003082275px; margin-bottom: 10px;">
<span style="color: #333333;">"People usually avoid changes and prefer to </span><a href="http://tinybuddha.com/blog/go-with-the-flow-or-expand-your-comfort-zone/" style="box-sizing: border-box; text-decoration: none;" target="_blank" title="When to Go with the Flow and When to Expand Your Comfort Zone"><span style="color: black;">stay in their comfort zones</span></a><span style="color: #333333;">, but I am true believer that once you get the courage and take the first step to change, your life will become much better.</span></div>
<div style="background-color: #fcfcfc; box-sizing: border-box; color: #333333; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 14.4479999542236px; line-height: 23.1168003082275px; margin-bottom: 10px;">
Below are just few benefits of change:<span id="more-24260" style="box-sizing: border-box;"></span></div>
<h4 style="background-color: #fcfcfc; box-sizing: border-box; color: #333333; font-family: Bitter; font-size: 18px; font-weight: 400; line-height: 23.1168003082275px; margin: 1em 0px 0.8em;">
<strong style="box-sizing: border-box;">1.</strong> <strong style="box-sizing: border-box;">Personal growth</strong></h4>
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You grow and learn new things every time something changes. You discover new insights about different aspects of your life. You learn lessons even from changes that did not lead you to where you wanted to be.</div>
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<strong style="box-sizing: border-box;">2.</strong> <strong style="box-sizing: border-box;">Flexibility</strong></h4>
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Frequent changes make you easily adapt to new situations, new environments, and new people. As a result you do not freak out when something unexpectedly shifts.</div>
<h4 style="background-color: #fcfcfc; box-sizing: border-box; color: #333333; font-family: Bitter; font-size: 18px; font-weight: 400; line-height: 23.1168003082275px; margin: 1em 0px 0.8em;">
<strong style="box-sizing: border-box;">3.</strong> <strong style="box-sizing: border-box;">Improvements</strong></h4>
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We all have things in our lives we’d like to improve—finances, job, partner, house, etc. All of us know that nothing will improve by itself. We need to do things differently to make that happen. Without change, there’d be no improvements.</div>
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<strong style="box-sizing: border-box;">4.</strong> <strong style="box-sizing: border-box;">Life values</strong></h4>
<div style="background-color: #fcfcfc; box-sizing: border-box; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 14.4479999542236px; line-height: 23.1168003082275px; margin-bottom: 10px;">
<span style="color: #333333;">From time to time changes make you re-evaluate your life and</span> <a href="http://tinybuddha.com/blog/dealing-with-stress-2-simple-ways-to-get-perspective/" style="box-sizing: border-box; text-decoration: none;" target="_blank" title="Dealing with Stress: 2 Simple Ways to Get Perspective"><span style="color: black;">look at certain things from a differen</span>t <span style="color: black;">perspective</span></a>. Depending on what the change is, it may also reinforce your life values.</div>
<h4 style="background-color: #fcfcfc; box-sizing: border-box; color: #333333; font-family: Bitter; font-size: 18px; font-weight: 400; line-height: 23.1168003082275px; margin: 1em 0px 0.8em;">
<strong style="box-sizing: border-box;">5.</strong> <strong style="box-sizing: border-box;">The Snowball effect</strong></h4>
<div style="background-color: #fcfcfc; box-sizing: border-box; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 14.4479999542236px; line-height: 23.1168003082275px; margin-bottom: 10px;">
<span style="color: #333333;">Often we give up because we cannot accomplish the difficult task of making a huge and immediate change. That is when</span> <a href="http://tinybuddha.com/blog/a-small-guide-to-big-changes/" style="box-sizing: border-box; text-decoration: none;" target="_blank" title="A Small Guide to Big Changes"><span style="color: black;">small changes</span></a><span style="color: #333333;"> become extremely valuable. One shift at a time, small changes will eventually lead you to the desired big one.</span></div>
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<strong style="box-sizing: border-box;">6.</strong> <strong style="box-sizing: border-box;">Strength</strong></h4>
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Not all changes lead you to pleasant periods of life. Unfortunately we do not live in fairy tale and sad things happen, too. Overcoming the tough period will make you stronger.</div>
<h4 style="background-color: #fcfcfc; box-sizing: border-box; color: #333333; font-family: Bitter; font-size: 18px; font-weight: 400; line-height: 23.1168003082275px; margin: 1em 0px 0.8em;">
<strong style="box-sizing: border-box;">7.</strong> <strong style="box-sizing: border-box;">Progress</strong></h4>
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Changes trigger progress. Things move forward and develop because of the them.</div>
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<strong style="box-sizing: border-box;">8.</strong> <strong style="box-sizing: border-box;">Opportunities</strong></h4>
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One never knows what each change may bring. When you turn from your usual path there will be plenty of different opportunities waiting for you. Changes will bring new choices for happiness and fulfillment.</div>
<h4 style="background-color: #fcfcfc; box-sizing: border-box; color: #333333; font-family: Bitter; font-size: 18px; font-weight: 400; line-height: 23.1168003082275px; margin: 1em 0px 0.8em;">
<strong style="box-sizing: border-box;">9.</strong> <strong style="box-sizing: border-box;">New beginnings</strong></h4>
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Each change is a turning page. It is about closing one chapter and opening another one. Changes bring new beginnings and excitement to life.</div>
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<strong style="box-sizing: border-box;">10.</strong> <strong style="box-sizing: border-box;">Routine</strong></h4>
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Remember the movie <em style="box-sizing: border-box;">Stranger than Fiction</em>? The main character Harold Crick does the same things in exactly same time for years. He leads a completely dull, extremely predictable, and uninteresting life. That is how your life would be without changes.</div>
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So next time you get the temptation to avoid or resist the change, aim instead to initiate the ones that will lead you to where you want be.</div>
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And remember—if there were no change, there would be no butterflies! "(source: http://tinybuddha.com/blog/10-powerful-benefits-of-change-why-embrace-it/)</div>
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Denise Lovat Certified Health Coachhttp://www.blogger.com/profile/04781586602213431753noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-32485446104366056602014-04-30T09:16:00.001-07:002014-04-30T09:16:08.208-07:00Upgrade Your Life for a Boost in Happiness<div style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 10px;">
<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">It seems lately that I have been noticing small ways to "upgrade" my life. There are countless opportunities each day to make our lives better......just a little at a time.</span></div>
<ol style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 10px;">
<li><span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;"><strong>WATER</strong>: I recently started to drink RO (reverse osmosis) water that I buy by the gallon at Whole Paycheck Market (read: Whole Foods Market). When I am forced to drink tap water or water from a drinking fountain at Lifetime Fitness, I cannot believe what I taste: chlorine. We get used to what we have, but this simple upgrade makes a difference for me.</span></li>
<li><span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;"><strong>OFFICE SPACE</strong>: I set up my office in our basement because I need so much room for files, my library of resources and materials for putting together many different demonstrations for heatlh fairs. Lately, I realize that it feels like I am dong penance down there. The basement is finished and good enough, but it does not feel beautiful. Last weekend with the help of my husband, I moved my office back up to our computer room that we had redecorated several years back with California Closets. I feel human again and it gave me a chance to reorganize my work space and surround myself with some beautiful pictures and flowers. This upgrade makes me more productive.</span></li>
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<span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;">Here are some other ideas to Upgrade Your Life:</span></div>
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<li><span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;"><strong>EXERCISE</strong>: If you are stuck in a rut doing the same 45 minute walk or run on a treadmill, UPGRADE! Ride your bike, jump rope, take a yoga class, or meditate. Join a group! There might be a group of people right in your neighborhood that are biking, walking or running. Group Fitness is very successful and a great way to work out and connect. Start your own group. Ask a few friends if they would be willing to meet 2x /week to run, walk or bike at a local park. This group will add accountability to your goals.</span></li>
<li><span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;"><strong>CLOTHING</strong>: If you have not worn something in 1 year, please donate it. Getting rid of clothes and items that you no longer use, leaves room in your life for some new, pretty and wonderful things.</span></li>
<li><span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;"><strong>FOOD</strong>: Make a commitment to upgrade your week of food. Maybe the upgrade idea is meatless Mondays, maybe it is 2 days eating vegetarian each week . Maybe the upgrade is cutting back on cheese or meat or alcohol. These small UPGRADES will provide you with real health benefits. Make your upgrades slowly, so you don't feel overwhelmed.</span></li>
<li><span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;"><strong>PEOPLE</strong>: If there are people in your life that are not good for your health, UPGRADE by not including them in your life anymore. Reach out to new people at work, church, clubs, gym, book club. Find people that will support you in reaching your goals.</span></li>
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<span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;"><img alt="" class="media-element" data-file_info="%7B%22fid%22:%22516102%22,%22view_mode%22:%22media_original%22,%22type%22:%22media%22%7D" data-mce-src="http://healthcoach.integrativenutrition.com/sites/default/files/Upgrade_0.jpg" height="203" src="http://healthcoach.integrativenutrition.com/sites/default/files/Upgrade_0.jpg" style="border: 0px; cursor: default;" width="248" /></span></div>
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<span data-mce-style="font-family: arial, helvetica, sans-serif; font-size: medium;" style="font-family: arial, helvetica, sans-serif; font-size: small;">I would love to hear your upgrade ideas. Email me at deniselovathealthcoach@gmail.com and let's talk.</span></div>
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Denise Lovat Certified Health Coachhttp://www.blogger.com/profile/04781586602213431753noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-47996240798850142642014-04-13T17:34:00.001-07:002020-04-27T14:49:56.376-07:00Do you need to make room in your life?I finally cleaned out my closet over the past two days. I hate the winter clothes, the dust on the carpeting along the base-boards and the piles of t-shirts with logos from places I never went to. How did I even get these into my house? You can make a patchwork blanket out of t-shirts, but that project is not for me and is not happening in my lifetime.<br />
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I remember reading that when you have no room in your closet "physically" when you go shopping, you cannot seem to find anything to buy because your mind knows there is no room. I have found this to be true.<br />
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If you seem to have accumulated too much over this winter, this year or over the past few years, now is a good time to clear it out to make room for what you really want in your life. When you are 80 years old and still have a home full of collectibles and clutter, you will truly be overwhelmed.<br />
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I am going to start you out with some information from www.MindBodyGreen.com.<br />
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"Everyone needs a little more space in their life. The space can be physical or it can be figurative. We may need space for a new relationship to grow, or to allow ourselves to make a long wanted change or to banish something from our lives. No matter what you need space for; here are some tips to make it happen:<br />
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<b>1. Focus on the BIGGER PICTURE.</b> Write down your goals for your space. Don’t simply write down “organize closet”, take it a step further and think about WHY you want to get that area organized. For example, having an organized closet may mean that you can get dressed easily and quickly in the morning. Instead of starting your day on a stressful note, you are starting your day with ease and confidence that you look and feel great. </div>
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<b>2. TAKE A POLL.</b> Talk to family members about what and why they want to get organized. They may want to organize the family room so they can have game nights or your spouse may want to organize the garage so you can put in a home gym. Discussing the reasons behind the upcoming changes makes them easier to implement and more important to everyone.</div>
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<b>3. DAILY TASKS. </b> Once you have your <a href="http://www.mindbodygreen.com/tag/goal-setting.html" title="">e</a>nd goal in mind you need to decide what you are going to do EVERY DAY to make this happen. So often we think of <a href="http://www.mindbodygreen.com/0-3039/6-Steps-to-ClutterFree-Living.html" target="_blank" title="">c</a>leaning out our clutter and lives as a weekend task that is done once and then it’s over with. In fact, being organized, clutter free and stress free are things you have to work each and every day.</div>
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<b>4. BE PRESENT.</b> Just like many things in life, being organized comes from being present. When you walk in the door at the end of the day, don’t simply mindlessly throw the mail down along with your coat and bag. Take the few moments needed to hang them up where they belong. Take 30 seconds and discard junk mail and recycle it. Doing these tasks when you walk in the door means that you are saving yourself time later and you are respecting your home. Teach your children to do the same. It only takes a few seconds.</div>
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<b>5. DO WHAT BOTHERS YOU MOST FIRST. </b>Often we have a household project that bothers us. We complain about it, but do nothing about it. Often we don’t know WHAT to do, so we do nothing. We are paralyzed by the fear that we will do the wrong thing. Instead of doing nothing, do something. Just take one small step in the right direction and you will feel great. Those things we’ve been putting off and dreading are often the ones with the biggest reward.</div>
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<b>6. CLEAN OUT THE KITCHEN.</b> The kitchen is the heart of every home and the epicenter of your family’s health and eating. If your kitchen is cluttered, you will have a hard time preparing healthy meals and your family time will be compromised. If you are going to take the time to organize only one area of your home, make it the kitchen."</div>
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It's SPRING, go CLEAN and make room for whatever you want in your LIFE!</div>
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To Your Best Health,<br />
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Denise Lovat<br />
Certified Health Coach, AADP<br />
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You can reach me at deniselovathealthcoach@gmail.com<br />
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<br />Denise Lovat Certified Health Coachhttp://www.blogger.com/profile/04781586602213431753noreply@blogger.com0tag:blogger.com,1999:blog-8093066611799121554.post-51396537272981560842014-04-11T09:08:00.003-07:002020-04-28T07:34:31.738-07:00Are you aware of how you talk to yourself?Today while running a boring but beautiful 4 miles, I was feeling fatigued around mile 3.5. My mind tricked me into almost walking, but instead of listening to the voice that said "time to walk" I told myself that I only had .5 to go and that "I can do this." I got rid of that negative talk. I stopped it in its tracks, and replaced it with positive talk.<br />
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This is a very important aspect of health. If you talk negatively all day to yourself, you cannot possibly feel good about yourself at the end of the day. Are you aware of how you talk to yourself? Do you listen to your own self-talk.<br />
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Here is a great 1 DAY exercise to bring awareness to your self-talk.<br />
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<ol>
<li>When you wake up in the morning write down the first thing you are thinking. Is it positive, or negative? Do you say, "I am so tired" or do you say "I am excited for this day to see what I can accomplish?" The mindset is so very different and the energy you bring to your day should improve with more positive self-talk.</li>
<li>During this same day, be mindful of the way you interact with co-workers or people that you are exposed to during the day. Do you talk negative about them in your mind, do you judge them? If you find yourself thinking negative thoughts, write them down on the left side of the page, write down something positive on the right side to replace it. Give someone a compliment instead of talking negatively or judging them. </li>
<li>During this same day, be mindful of how you treat your spouse or loved ones. Do you constantly wish they were different and let the same things annoy you over and over? If you find yourself thinking negatively about your loved ones, write down your thoughts on the left and the positive replacement on the right. Do something special for them.</li>
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Now repeat for the rest of your life and be healthier and happier forever!</div>
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<br />Denise Lovat Certified Health Coachhttp://www.blogger.com/profile/04781586602213431753noreply@blogger.com0