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Total Health by Elizabeth

Executive Health Coach - Learn Simple Sustainable Skills that Reap Great Rewards.
Total Health by Elizabeth
Total Health by Elizabeth
Apparently yesterday was National Clean Out your Refrigerator Day!

Who Knew?


This article is SPOT ON.

I try to do clean out my fridge weekly, but sometimes overlook #1 - although being honest, didn’t even know that people did #2 & #3!

How often do you go through your fridge & get rid of stuff?
Total Health by Elizabeth
Total Health by Elizabeth
I was talking to a client yesterday about her diet & what she was eating & she’d said that for her lunch she ate almonds as her protein for that meal.

Which prompted a great discussion about what nutritionally constitutes a protein source and complete proteins.

See, when we evaluate foods, no food (except maybe for oil) is 100% protein, fat or carbohydrates.

Food is a mixture of 2 or 3 of the macronutrients.

So generally, when we say that a food is a carb or a fat or a protein, we like to say that the majority of the calories from that food are coming from that source.

When it comes to protein, lots of foods have protein in them: nuts and cheese for example, but those foods also have a lot of fat.

Beans and lentils also have protein in them, but they have more starch in them than protein.

Foods that have the highest percentage of protein in them per serving are animal sources of proteins - and it doesn’t have to be a steak like the image below indicates.

Eggs, cottage cheese, and some yogurts are all good sources of protein - if you’re someone who doesn’t tend to like a lot of meat.

But if you’re in a calorie deficit because you’re trying to lose weight, it’s super important that you get enough protein in your diet.

When I started my journey in being healthier, I went vegetarian & was not mindful of my nutrition as a whole - I just thought, “Vegetarians are skinny. I’ll do that.” 🤦‍♀️

And because I wasn’t eating enough protein for my body, I lost a lot of muscle - which you don’t want to do.

Of course, I didn’t realize that until I was going through my nutrition certifications.

Today I help my clients to create balanced eating protocols for their body type - we make sure that they get enough of the right nutrients in their diets & have a little room for fun too.

It IS possible to lose weight, feel good, and have fun over the holidays. And protein can be a key component in that process.

Send me a message if you’re interested in learning how.
Total Health by Elizabeth
Total Health by Elizabeth
What if you knew exactly how much time it was going to take to get to your goal?

What if you knew - *without a doubt* that if you were consistent with your healthy habits - in 1 year or 2 years you would be at your goal.

How would your journey be different?

How would that feel?

Seriously. If you’re trying to lose weight, I want you to think about how that would feel for a hot minute.

It would feel a lot less stressful. Right?

So often, we want to know the outcome. We want certainty that what we’re doing is going to pay off.

If we knew that in some time in the future that we’d get to our goal, we’d be able to put our head down, do the work, and not freak out about it.

When it comes to weight loss, stress is a huge enemy.

The crazy thing is, that it’s ALL within our control!

If you actually did my exercise above, you’d feel it - that we create our own stress just in the way that we think about our situation.

On Tuesday, I’m hosting a masterclass all about how to manage your stress & I’m not going to be talking about manicures, massages, baths or candles.

If you’re trying to lose weight, managing your stress is JUST AS important as what you eat, how you move, and your sleep quantity/quality.

Get details for the live training here: https://elizabethsherman.com/stress-masterclass
Total Health by Elizabeth
Total Health by Elizabeth
Need some support & accountability during the holidays?

My private online women’s community can help to stop this from happening to you.

Join us here: https://facebook.com/groups/healthwfriends2
Total Health by Elizabeth
Total Health by Elizabeth
I got this note from one of my clients the other day.

And then last week, another client made the connection that she stays fuller when she has more fat in her diet.

I’ve heard SO MANY women tell me that they stay away from fat because it’s ‘fattening’.

Sure - dietary fat has almost 2x the number of calories that carbs or protein have BUT fat also helps to keep us satisfied & our hunger abated.

Have you ever heard the term “the Snackwell Effect”?

Remember in the late 80’s, that there was a big news report that fat was bad for us? And then all the food manufacturers started producing “low fat” versions of their food.

But when you reduce the fat that naturally occurs in foods, they taste terrible, and sometimes the texture is off.

So, these companies replaced the fat in their foods often times with sugar.

In fact, if you compare low fat or fat free versions to their full fat versions, many times you’ll find that the calorie counts are the same (and sometimes even more in the modified versions! 😯)

But what happened, when people started eating these fat-free and low fat versions of foods, is that they got hungrier & ate more.

In fact, when you look at the national average of weight around that time, you’ll notice that it increases in the 80s.

Don’t be afraid of fat. We need fat in our diet.

And sometimes - like with my clients, you might find that eating some fat will stop you from getting cravings later.

Everyone’s body needs a different amount of protein, fat & carbs in their diet. The solution to reduce cravings, hunger and weight but still have sustained energy & mental focus is to figure out your unique combination.

I’m open to having convos about this if you want to learn more.
Total Health by Elizabeth
Total Health by Elizabeth
We know that there’s more that goes in to being healthy than just our diet and exercise routine. Yet, that’s where we see TONS of techniques and advice given on the subject.

We all want to know how we can still eat brownies & french fries but look like we eat salad & rice cakes.

LOL!! 😝

As a health & weight loss coach, I help my clients create better habits in the areas of eating, exercising, sleeping and stress management.

Stress management isn’t something that we hear a lot about. It’s pretty elusive.

How do we manage our stress?

I talk to women all the time who say they aren’t stressed, but then later will realize how much stress they were under. It’s like we don’t realize it at the time, but afterwards - with the absence of it - can reflect back & see it.

The holidays are approaching, which are typically a stressful time for many.

One of the stress management techniques that we tend to hear about is to spend time with our social support system.

Yet often, that’s EXACTLY what stresses some of us out! 😉

Every other month or so, I host a FREE teaching for folks who follow me & who get weekly emails from me.

So, tune in on Tuesday November 19th at 8pm EST/7pm CST/5 pm PST to learn super effective (and actionable) techniques to manage your stress that don’t take up a ton of time or money.

*If you already receive weekly emails from me, you don’t have to do anything - I’ll send out the details on how to attend the masterclass. BUT if you DON’T receive emails from me & you want to attend, Sign up here: https://elizabethsherman.com/stress-masterclass

Want to see more?

Let’s connect on Social!