STRESS EATING? Here's 2 reasons why your willpower won't win.

Have you ever thought to yourself, “ I AM ADDICTED TO SUGAR!!!”

or addicted to any other foodstuffs like coffee or even wine? You’d believe your willpower can’t stand up to one or two days without it AND you’re right. You body is designed to trick and manipulate you into keeping up the craving, not because it hates you, but we’ve essentially programmed our bodies to be this way.

Here’s 2 reasons why your willpower just won’t win the fight against kicking these habits, but..

HERE’S HOW YOU CAN TIP THE SCALES IN YOUR FAVOR!

Reason #1 Food is your only pleasure.
Eating your feelings. not a new concept for many of us, but if you desire to change this up, believe me your will power has got to work in overdrive. 

Let me explain...

Changing diet can be difficult, but the habits and memories associated with eating makes it even more of an uphill battle.  So this is where we'll grease the wheels.

In order to help your willpower against mindless stress eating, you must establish another activity that will provide stress relief or outlet that will surge similar level of dopamine and endorphins.

It helps if you participate in an activity that has a goal or endpoint. Knowing you are working on a small part of an larger activity gives you something to look forward to and stimulates the dopamine or reward centers of the brain. As you are working on your project or activity, be present to what you are working on and not thinking about the day's stresses.  Here are some examples:

  • running

  • dancing

  • athletic yoga

  • meditative yoga

  • crafting

  • socializing without food as a focal point

  • walking with a view ( of nature, people)


Reason #2 Not supporting your physiology

Hands down, your body's balance of hormones is the underlying reason for your cravings, your hunger and your internal debate over whether you " should or shouldn't eat or drink_______!" 


Most often, I'll run a hormone check to examine if hormone levels are in balance or not and rearrange diets and add herbal support so that you're able to regain control. But the key takeaway: Taking back control means you'll have to look closely at your pattern and disrupt it.

Here are classic examples:

My brain is racing at night, and I can't sleep!

  • More complex but often due to disturbed sleep hormones Cortisol-Melatonin, but let's not forget coffee after 10am can disturb sleep quality (even with 12 hours to metabolize!)


Are you eating junk food after work or drinking more wine than you should?

  • This is a classic cortisol imbalance. You must work towards the right combination of foods and herbal support to rebalance this. 


I can't help it, I'm addicted to sugar!

  • This is a textbook problem with Ghrelin-Leptin-Insulin balance. Balanced meals prevents intense hunger pangs and helps this hormone complex self-regulate.

Sound familiar?

If you are curious about running hormone tests for a pattern you’ve noticed? Ask me how it can be done!

XO

 Dr. Vera

Remember this basic concept if you're struggling with your diet.

There are so many fad diets out there, that you may be getting lost, heck even OVERWHELMED by what to pick and how to eat.

Just remember the basics.

  1. It’s all about portioning. (Size always matters.) If you’re finding yourself overeating or snacking on too many occasions, then you’ve identified problem #1. Try to maintain consistent portion sizes of your meals of the day i.e. lunch/dinner. The food you consume should fill the same proportion of plate, even if the plate gets larger.

  2. Pile as much color on your plate as possible. If your plate doesn’t look like a rainbow, then change it up! You brain and body needs superfuel to make it through the day. The more color you add to your plate, the higher the absorption of nutrients that fuel fast thinking and creativity.

  3. Remember to pick something from each category (protein, fats, healthy grains) at each meal- even breakfast! The more you do this, the less likely you are to fill up on empty carbs, sugars and things that make your body and energy levels crash!


XO

Dr. Vera

Healthy plate.PNG

Make this one incredible shift to lower feelings of self-sabotage.

You might be feeling an energy shift.

Maybe moving a bit slower, looking for some excuses to not do some of the things on your to do list. Taking a bit longer to make the right food choice, or noticing a lull in your exercise commitment, or sugar slipping back into your diet. Yup already!

That’s ok.

It’s the self- sabotage monster returning back from 2018..2017…2016….

And the thing is, you’re right on schedule with everybody else. It’s interesting how many clients have mentioned this trend as I’ve started them on NY projects to help renew their bodies. This sabotage monster is already rearing its ugly head.

So here’s a quick reminder to you about what is real.

FEAR. Fear wins every time if you let it. It’s tied to our critical inner voice that wants you to win, but also calls you back to what you think you can’t do. So here’s an easy reminder to get you back on task…

  • First acknowledge it. Let’s not act like that elephant in the room isn’t standing right in front of you!

  • Second, think about why the sabotage is coming up. Is there a old habit returning? Are you forgetting why you wanted this goal or desire in the first place?

  • Third, find evidence in your life that you are still on track. Think about it. Rehash the memories and the good feelings that came from when you were sugar free, or sticking to your Whole 30 plan, or not picking up that drink. Felt good right? You can have that feeling again, seriously!

And lastly pick up the phone, not email, not text and tell someone what has been on your mind. The more you shine a light on how crummy you’ve been feeling the more likely you are to release the shame and guarded feelings around what’s been happening. From here you can release the energy around fear and reduce the impact of the self-sabotaging actions you’ve been taking.

**Herbs that help to boost our power during activities like this are ginseng and rhodiola. Daily teas blend of a 30oz strong brew 2 or 3 bags or even taking single capsules of 200mg+ can make the difference. Both herbs are designed for endurance helping your body in times of stress especially when motivation is wobbling!

XO

Dr. Vera

2 Easy Tips to Rekindle Your Inner Passion

Ah February…It’s the month of “love”, well keeping it real, it’s a time to show love to others and reassure how you feel about them!

That can get exhausting.

I invite you, especially this month, to focus at least one whole day on YOU and rekindling your love and passion that you are showing yourself.

Maybe that hasn’t happened in some time. Maybe you won’t know what to do because you’re busy giving away ALL of you ALL the time.

You might ask yourself, Dr. V are you asking me to put my oxygen mask on first???

LOL! You’ve got that right. You know this and you know why, we just forget.

So here’s a prescription for you to rekindle your inner passion

TIP 1: Jumpstart your self-love-fest by picking a day this month and acknowledging YOU to the people around you about how fantastic you are. Tell them the things that you love about yourself. Be shameless about it! Brag, boast and tell at least 5 people something amazing about you. Brag about how you’ve been taking care of yourself, or making life easier for someone else around you. Don’t expect anything in return (like acknowledgements or congrats) from them. This is a biased and selfish conversation! That’s ok!

TIP 2: Show yourself that you are worthy of love. If there is something that you’ve been wanting to do , you should take this time AND DO IT. Again, make it real, by picking a day on the calendar, blocking off your schedule, getting a babysitter or pre-booking whatever you decide. Commit to yourself that you are worthy of your own time, effort and money.

I like to compliment exercises like this with herbs that can help you breakthrough. My favorite for this sort of activity is using passionflower. The energy of Passion flower herb as a tincture helps with reconnection to self, and giving you an opening on introspection. Add a 5-10 drops to your water at least once a day combined with your intention and watch your magic unfold.

These tips are a simple exercise of selfishness, but one that will bring balance and appreciation for the person who makes it happen for everyone else.

Taking this action will shift the way you see yourself and they way others see you.

Now that’s love!

XO

Dr. Vera

Don't let life happen in 2019. Design Your BEST YEAR EVER!

Thinking about how you'll accomplish your New Year's Resolutions?
Even if you've just made general goals for the year, wouldn't you like to reprogram your body to fulfill them?

Filling your calendar with a bunch of reminders and to-do's is 10% of your success.
Even if you've started a vision board, you want to attract what you want, right?

I want to encourage you to take a small action, that will get you big results. On Tuesday January 8th I’m hosting a workshop called: Design Your Year: Take Powerful Steps Towards Making 2019 Your Best Year Ever!

I’ve been teaching this technique individually with clients in my Ultimate Makeover Health Program, and they are getting BIG results because we’re making changes on a cellular level. So no matter if you want to eliminate sugar, manage your stress, reduce alcohol, exercising, or getting organized…You name it, the goal doesn’t matter (this technique works on ANY goal). It’s not magic, we’re just using science in a creative way to connect the dots.

So does this really work?

Personally, I shattered some major barriers in 2018 that was keeping me from my goals, and doing this work resulted in 2018 being my best year ever. I’ll share with you more juicy details on the call.

This workshop is for you if you:

1. Desire to change the quality of life you want in 2019

2. Lack of motivation or self- sabotage has been a problem area in sticking to resolutions in the past
3. Want to learn how engage every cell in your body to participate in your success this year
4. Have or Have not put a plan in place on how to accomplish your goals for the year.
**This workshop will help clarify how to more effectively plan your success for your goals and teach your body how to help you- help yourself!

Click through the link to register, you’ll be emailed the call in information after registering
https://zoom.us/meeting/register/0175f996a94c2ae766858a512be5123a

Let’s make this year your best ever!

XO

Dr. Vera

Natural Anti-Depressants to Combat Holiday Season Burnout

Holidays are supposed to be full of cheer and happiness, but for some of us, the combination with less sunlight, cold weather and epic to-do lists leads to a 3-4 month serious emotional struggle. Here’s my top tips of how to bolster your body with natural anti-depressants and beat the holiday blues.

1. Get as much sunlight as you possibly can. Our body’s storage of vitamin D gets easily depleted this time of year, so take action to get your fix anyway you can, even for 10-15 minutes. I even recommend people to go to tanning salons to boost levels. Low levels of Vitamin D affects adequate production of Serotonin and Dopamine which might make you feel even more in the dumps.

2. Make room in your life to sleep longer. Many folks make the mistake of not adjusting their lifestyle or diet with the change of seasons. Less sunlight means you may find yourself more tired or wanting to take naps. So take the time and schedule a power nap for 5-10 minutes, put on a guided meditation for a mid-day reset or just get to bed earlier in the nighttime. Aim for 7+ hours.

3. Plan your holiday party recovery. If you’re like me, you’ve already had your fair share of holiday parties. Like any other drug, you WILL begin a withdrawal period from the sugars within alcohol and of course the holiday sweets you cant resist. Sugar Detox usually begins about 24 hrs after your last indulgence. Sugar withdrawal will exacerbate feeling of overwhelm and make you feel scattered with a loss of focus. The antidote? Doubling your fiber levels the next day after a holiday party, i.e. steel cut oatmeal, brown rice, using flax meal, or any high fiber cereal will help dampen the withdrawal symptoms. Don’t forget to drink more water!