Before and After · Fat Loss · Health · Hormones · Lifestyle · Macronutrients · Metabolism · Muscle Gain · Nutrition · Results · Reverse Dieting · Transformation · Uncategorized · Weight Loss

Reverse Dieting

Reverse dieting may not be a phrase you’re super familiar with but this is how I help the majority of my clients when we begin working together. It requires a high level of trust because I usually have my clients start out eating more than they ever thought possible to lose weight – BUT that’s actually the reason they were having a hard time losing weight or they were stuck in a weight loss plateau in the first place. They simply weren’t eating enough! With that being said, let’s dive head first into reverse dieting. 

What is a reverse diet? 

This term is something that is really uncommon but it truly shouldn’t be. A lot of times reverse dieting is referred to as “the diet after the diet.” To make it simple, a reverse diet is a way to gradually increase calories over a few weeks or months to allow you to eat more food after you’ve been on a “diet,” or series of diets for that matter (where you are restricting calories or just not eating enough to fuel your body properly). This increase of calories also increases your metabolism and prevents fat gain or regain. 

I know what you’re thinking…”Rachel, that doesn’t make sense. You’re telling me to eat MORE and I’ll finally begin to lose weight.”

Yes. I am! Let me explain. 

When we go through restrictive periods (which most of us have in the past), and when we try these fad diets where we are eating 1,200 calories or less, our metabolism decreases. This is where we start to see weight loss plateaus. Think about it: you can only go so low with your caloric intake, right? Once you do, you can’t go any lower and your body stalls out in a lot of ways. There are also a lot of things going on behind the scenes in our bodies when we limit the amount of fuel we are taking in. We have been conditioned to believe that we are doing our bodies a service by restricting them, but here is actually what is going on: 

  1. We experience hormone changes, and this is where things can start to get out of whack pretty fast. Our bodies begin to either suppress or release various hormones to increase hunger and push us to eat more. Think about it: your body needs more fuel and you aren’t giving it the fuel it needs. So it starts using these hormones to send you signals that it needs fuel. Your body is literally saying “feed me!”
  1. Our digestion slows down because it’s trying to absorb as many nutrients and calories as possible because it isn’t sure when you are going to give it adequate fuel again.
  1. Our resting metabolic rate decreases, which causes our bodies to redirect all focused energy on vital organs to keep us alive. When you are eating a minimum amount of calories, your body has to focus on the essentials because you don’t have any extra fuel in the tank to dedicate to anything else – your body is almost in survival mode. You don’t have adequate energy to dedicate to “non-essential” functions, like hair and nail growth. If you’ve been restricting calories for a long time, you may notice that your hair is thinning or your nails are brittle. This is why. When I was in my 20s and was eating less than 1,000 calories a day, I saw a noticeable difference in my hair. I have always had super thick hair, but I noticed that it was becoming extremely thin. I didn’t know why back then, but looking back I had physical evidence of the damage I was doing to my body by not feeding it what it needed.
  1. You may also feel like you have less energy to exercise or you see a noticeable difference in stamina and endurance, even in day to day activities (cleaning, washing dishes, playing with your kids). This also means you burn less calories through the activities that you do. The good news is though that this metabolic adaptation likely isn’t permanent! Your metabolism can gradually increase as you begin to increase your calorie consumption. And this is where reverse dieting comes into play.

So, how do you know you need to do a reverse diet? 

There can be many reasons to try reverse dieting. For example, if you want to eat more without gaining weight or if you are someone who has  been dieting for a long time and you are ready to maintain your current level of body fat, then the reverse dieting method is right for you. This method is really great for the transition period from dieting to maintenance because it teaches you how to increase calories without going crazy in the process and regaining all the weight you worked so hard to lose. 

If you have been eating 1,200 calories (or less) a day and not losing weight, reverse dieting may be something you can try. Low calorie diets may result in weight loss for some, but it’s usually temporary – it isn’t sustainable. They can also trigger physical and emotional side effects, such as nutrient deficiencies, fatigue,  irritability, anxiety or depression, and obsessive thoughts about food and weight. Studies have also shown that following a 1,200 calorie diet or living a restrictive lifestyle actually boosted levels of cortisol, which is a stress hormone known to increase belly fat.

Reverse dieting can also help improve body composition. In other words, you want to lose fat, gain muscle, and maintain your current weight. Increasing calories while keeping activity high is a really effective strategy for muscle growth.

Reverse dieting can be pretty great, right?! So why doesn’t everybody try it?

The mindset! 

Eat more food without gaining weight. That sounds too good to be true, right? And since we live in the glorious era of social media, it can be hard to know who and what to trust. But more importantly, what MOST of us are thinking is that we don’t fully trust our bodies. We have been conditioned to believe that we should punish ourselves for reaching this point (with starvation diets and overexercise), and we’ve tried ALL the things out there to lose the weight and none of it has worked – so something must be wrong with us. And that simply isn’t true. God created your body to work FOR you – not against you. Give it a chance – and GOD a chance – to take care of you. Work with your body – fuel it properly – take care of it – give it what it needs…and I promise you – it WILL respond. 

If this concept resonated with you and you’d like to learn more, I invite you to schedule a discovery call and see if it’s a good fit for us to work together. Click the link below to find a time that works for you. More importantly, I’d love to help you get clarity on what’s holding you back from trusting your body to work for you and not against you. Remember, you have to do the work – there is no quick fix, no magic pill, or end all diet…but when you do it God’s way, lasting change begins to come. 

Fat Loss · Health · Macronutrients · Metabolism · Nutrition · Uncategorized · Weight Loss

Why Fat Doesn’t Make You Fat

“Eating fat makes you fat.” That has been the school of thinking for most Americans for nearly two decades. 

This is a theory and a myth that is making our nation very sick and overweight.

As a kid growing up in the ‘90’s, I remember my parents buying “low fat” products. This craze took off like a rocket. Even though this myth has been dispelled now, so many of us are still fearful of eating fat.

This mindset, however, will get you nowhere with your weight loss goals. 

Incorporating the right kinds of fat into your diet will ACTUALLY help you lose weight and hit your goals. The body requires fat to function properly. Healthy fats provide anti-inflammatory benefits and improve insulin sensitivity. They help our bodies in a multitude of ways including optimal brain function and heart health. 

Our food choices affect everything. They control everything. Hormones, gut health, metabolism, heart health, brain health. All of these are affected by our food choices. 

Take sugar, for example. When you eat sugar, your brain gets a surge of dopamine, the feel good chemical. So when you eat sugar, your brain likes it! Then, when that sugar wears off, your brain is looking for the next hit. You continue to go through this sugar craving cycle. Your brain wants your body to feel good and safe and sugar will make that happen, even though it’s temporary. 

You can see how our addiction to sugar has contributed to our overweight and “low fat” addicted society. “Low fat” does not mean low sugar and oftentimes, if the fat is taken out of something, it’s replaced with sugar. 

Not all fats are created equal, however. I always advise my nutrition clients to avoid trans fat and saturated fats when possible. Keep it simple by prioritizing God-given foods and avoid man-made foods. 

The one thing I want to leave you with is this – You are in control of the weight you gain or lose by the quality and type of food you eat. Focus on healthy foods and the rest will fall into place. 

If you know your mindset around “low fat” foods is keeping you stuck, I’d love to invite you to apply for a laser-coaching call with me to help! We will dig deep on a one-time, 90 minute call to get you those mental breakthroughs so you can hit those weight loss goals you have. 

APPLY HERE

Hormones · Macronutrients · Nutrition · Uncategorized

How Does Nutrition Influence Hormones?

When we think about what to eat to nourish our bodies, hormones may not always be top of mind. But our hormones play a very important role in our bodies.

Hormones are chemical messengers that are part of the endocrine system and help with growth and development, metabolism and digestion, fertility, stress and mood and more.

A number of factors contribute to hormone problems. Things like consuming processed foods, environmental factors and stress. You nutritional habits can be used as a tool to combat the things we can’t control like genetics or postpartum imbalances, menopause and more. 

There are over 200 hormones in the body. Estrogen, testosterone, cortisol, insulin, leptin, ghrelin and thyroid hormones are the most commonly known.

Your thyroid hormones, for example, help regulate weight, energy, temperature, growth of hair, skin and nails and more.

Another example you may have heard of is cortisol. Cortisol is released in times of stress and increases blood pressure and heart rate. Too much isn’t good for your health, and it’s often referred to as the “stress hormone.”

While these hormones are needed in your body for certain processes, when we eat a well-balanced diet, we keep them at the levels that serve our bodies best. Everybody’s bodies are different. We have different genetic makeup and different lifestyles that all influence our hormones. Your nutritional habits matter! When you consume the right kinds of foods, you are protecting yourself against out of the ordinary hormonal imbalances. Think of your nutritional habits as putting on your armor of defense! 

So what do you eat to keep your hormones in balance?

Consuming a balance of carbs, protein and fat will help maintain a healthy endocrine system. Eat less processed foods, fried foods, sugar and artificial sweeteners—and drink less alcohol—to avoid hormone imbalances. 

In addition to a healthy diet, getting adequate sleep, keeping stress levels low and exercising regularly are all crucial for hormone balance. 

While losing weight might help hormonal issues, be aware of the method you use to achieve weight loss. Simply cutting calories doesn’t work long term. You may lose weight but you also may be doing more harm than good by potentially depriving your body of the macronutrients it needs. 

Hormones impact so much of our growth and development, metabolism, digestion, fertility, mood, energy, appetite, weight and more. Eating a well balanced nutritional plan of cruciferous vegetables, whole grains, healthy fats and adequate protein keeps hormones balanced. Not eating enough total calories, healthy fats or fiber can disrupt hormones and may lead to conditions like obesity, diabetes, infertility and cancer. Stress, alcohol, processed foods, and lack of sleep can also throw off hormones directly or indirectly by influencing the gut microbiome, which keeps hormones balanced.

When most of my clients come to me, thinking they are eating a well balanced diet, we dive into the numbers and find they are typically over-consuming carbs and fat and not getting enough protein. Protein is usually the hardest macronutrient to get enough of for women. This is why working with a coach and someone who can give you insight into your numbers helps. You have a target to shoot for instead of winging it and not hitting your goals. If you’re interested in setting some macronutrient goals and benchmarks to help keep your hormone levels in check, I’d love to chat with you about working together. Check out the link here to book a call with me. 

Blessing · Community · Faith · Happiness · Life · Lifestyle · Ministry · Thankful · Uncategorized · Witness

Are You a Hopeful Christian? Or Are You a Believing One?

pexels-photo-236336

Yesterday I prayed a prayer that I have been praying for months now. I pray it multiple times a week. It’s on my prayer wall. I have even asked others to pray it with me. But do you know what was different about yesterday’s prayer?

I realized that this entire time I had just been “hoping” it would be answered. I was hopeful that something would happen. Up until yesterday, I don’t think I truly BELIEVED that anything would come of it. As awful as it sounds to say it out loud, I didn’t believe that God was going to answer my prayer.

How guilty are we of doing that, though? How many times do we pray a prayer and “hope” that God will take care of it, but then we never actually give it over completely to Him? Why do we feel that we need to care those burdens around with us when God wants to take them off our shoulders?

Now, God may not answer my prayer in the way that I see, but He WILL answer it. And He will answer it in His timing and in His perfect way. Last week, I attended a leadership conference where I had the privilege to hear Lysa Terkeurst speak. She shared an amazing story about God’s perfect timing, but the one thing that she said that has stuck with me is this: “There’s what I see…and then there’s what God is doing.” We do not get to see the big picture, but God is always in control of it all. We only get a small piece of the puzzle BUT when we trust and BELIEVE that He is going to see it through, God will show up and show out.

So from now on, I am fully believing that God is going to answer my prayer. It may not be today, tomorrow, or next week. It may not happen for another few years. But when it does (and it WILL), I cannot wait to tell you all about it.

Uncategorized

We Never Minded the Mess

Sometimes I get tired.

 

I get tired of trying to work a full time job while also working my own side business, grocery shop, cook nutritious meals, make time for workouts, keep a clean house, get the laundry done, etc.

 

So sometimes it doesn’t get done.

 

I used to think that I had to do it all. I had to keep a spotless house while getting up at 4:00 am to work out while eating nothing but “clean” food. I had to come home in the evenings and spend countless hours “hustling” on a side business to make my family more income so we could have nice things.

But then I realized my priorities were way out of order. I was failing to make time for my family because I had work to do. I was failing to keep God first because I didn’t “have time” to do my daily Bible study. All of my free time was spent listening to business podcasts and getting caught up on countless errands because there just weren’t enough hours a day to get everything done. I was sacrificing sleep: staying up late to finish projects and rising before the sun to try and get ahead of the day. I was always tired, always stressed, and always (no matter how hard I tried) still lacking to accomplish everything that needed to be done.

 

So I stopped.

 

I realized I couldn’t do it all. I couldn’t even come close. I began to look back at my childhood and how my parents did things. Sometimes the house was messy. Sometimes we had pizza for dinner. And sometimes (actually, a lot of times) we slept late on the weekends.

You know why?

Because they had their priorities in order. We always went to church on Sunday, and my Daddy always said grace before we ate. We had family meals together. We played outside and spent QUALITY time together. I knew what football and baseball were by the time I was 5 because my Daddy taught them to me. My mama let us sleep in because she knew we were only going to be little once. She taught me how to do my hair and makeup. She always made everything we did so much fun, no matter what it was. She was the best concert buddy in the car ;-).

Both of them have always been my biggest supporters and believed I could do anything I set my mind to do. And I know they were never able to do it all when my sister and I were growing up – but they did the things that mattered MOST – and we never minded the mess 🙂  

 

We may have had a messy house at times. There may have been dirty dishes. But we made memories – and for that, I will be forever grateful.

 

So…I am going to give myself some grace and stop trying to be super woman. Sometimes my house will a wreck. Sometimes I will be too tired after a long day’s work and opt for a drive-thru pizza instead of a home cooked meal of baked chicken and veggies. But I will make time for what matters most. I will make time for Jesus. I will make time for my husband. I will make time for family. My future children will have memories like I have. And they will know what truly matters most.

Artificial Free · Clean Eating · Fitness · Gluten Free · Goals · Gut Health · Heath · Macronutrients · Metabolism · Nutrition · Uncategorized

Until I Saw It With My Own Eyes…

I am a certified nutrition coach, so OF COURSE I know that dangers of artificial sweetener. I have studied about all of the negative side effects they bring, the downsides to using them, the long-term effects…but I guess deep-down that I never really believed all of the hype.

 

Not until I saw it with my own eyes.

 

Years ago, I was a chronic Splenda user. I used three packs of it in a single cup of coffee. Yes, THREE. Slowly, I weaned myself down to two packs. Then I started mixing Stevia in with the Splenda until I had finally transitioned to using Stevia alone. It has been years since I have bought Splenda or used it in my house.

 

This past weekend, I traveled to Tulsa for a business conference. I had to fly, so I was very limited on what I could bring with me. I remembered to pack a water bottle, meal replacement shake packets, protein bars…but I forgot the stevia. For five days, I had to resort to using Splenda again. No big deal, right?

 

WRONG.

 

Almost instantly, I had severe bloating and just felt “off.” This is no surprise since Splenda reduces the healthy bacteria in your gut by up to 50%. It also increases the amount of pH in your intestines.

I was also hungry all the time. Now, granted everyone that knows me knows that I love to eat (and I can honestly out-eat almost all my friends!), but I was HUNGRY. I was also hungry for unhealthy foods that I wouldn’t normally eat, such as sweets. This is also a side effect of the artificial sweetener. Splenda can stimulate your appetite, increase carbohydrate cravings (hello, cheesecake!), and stimulate fat storage and weight gain.

Lastly, my eyes were swollen and watered the entire time I was there, which was extremely frustrating since I wear contact lenses. I had to resort my pulling out my glasses in the afternoons because I just couldn’t handle the itchy, watery, uncomfortable feeling any longer.  Now that I’m home, it has almost completely stopped.

 

Artificial sweeteners certainly do live up to the bad rap they have been given. If you have no natural sweetener alternatives, I would highly recommend resorting to sugar before ingesting artificial sweeteners. This pertains to diet sodas as well; if you must have a soda, reach for one that isn’t diet (although I strongly suggest giving them up altogether).

I know that there are others out there that have read the articles, learned the facts, and have done the research, but you also have to “see it to believe it” like I did. I hope that my experience with this will open your eyes and show that it just isn’t worth it to cut corners with your health.

Bridal · Faith · Happiness · Journey · Life · Marriage · Self Care · Success · Uncategorized · Wedding

Worth the Wait

I can’t believe it’s been a year. It seriously seems like just yesterday! Almost one year ago, on February 6, 2016, on a hiking trip by a waterfall in Gatlinburg, Tennessee, Jordan asked me to be his wife. I honestly don’t remember everything he said that day because I was too busy smiling and nodding and happy-crying.

I had waited a long time for him. I had honestly reached a point in my life that I had given up on finding a husband. I had finally given everything over to God and told Him that I was content and at peace with it, but if He had other plans, then I would gladly follow. Only a few short weeks passed by, and then I met Jordan.

I had been on some terrible dates before I met him. I had also been on dates where everything “should” be right. You know, where the guy has a great job, nice house, goes to church, treats you well…but you just aren’t feeling it. I would get so discouraged when my family or friends would ask how my dates had gone because I never had good news. I felt like something was wrong with me. Eventually, though, I realized (after lots and lots of prayer), that you just can’t force those things. If a relationship doesn’t come from God and God is not in it, OF COURSE it won’t feel right. God is trying to tell you something when a date (or relationship!) doesn’t go as well as you hoped – He isn’t in it, and that man is not the one for you. I truly learned patience through this process. I learned to trust God and I learned to trust HIS timing.

I feel that so many young ladies settle. They settle for the one they “should” be with according to material matters. They never wait and find the one that was MEANT for them. The one that God made especially for them.

If you are still waiting on your meant-to-be, I encourage you to keep waiting. He’s out there. God has a plan for both of your lives, so the decisions you may make trying to force something that isn’t right will affect not only you, but the man God made for you. I’ll share with you the verse that I clung tightly to during my waiting period.

“Delight yourself in the Lord, and he will give you the desires of your heart.” – Psalm 37:4.

Cling to Jesus during this time. Wrap yourself with His love, stay in His Word, and surround yourself with His people. Your time will come soon enough. Right now, delight yourself in Him, and He will hold true to His promise to you. Your meant-to-be will come and you will KNOW beyond a shadow of a doubt that he is from the Lord. I did. And I am so glad I waited.

12651361_10153248433851587_5258673461981512006_n

Uncategorized

Overcoming the Struggle of Control

15170818_10153941461946587_8593302576359086811_nThe Christmas season is finally upon us! This is my absolute favorite time of year. I love everything about it: the lights, the movies, the decorations, the music, the meaning,  and the joyous time spent with family and friends. Tis the season of holiday parties, Christmas cookies, honey hams, apple pies, sausage balls, homemade fudge and many other tasty treats. Christmas food has always been such a special part of our family holiday traditions.

A few years ago, however, I stayed away from holiday parties as much as possible. I made excuses not to attend, even though I had no other plans. And it wasn’t just at Christmastime. I avoided social gatherings altogether where food was involved. I had lost about 40 pounds and I was terrified of gaining it back. I had developed an unhealthy relationship with food, but it wasn’t that I was over OR under eating. I was simply scared to be put in situations where I did not have control because I was terrified of putting the weight back on. I felt when I could not meal prep or portion out my food, or if I knew that no healthy options would be available,  I simply could not attend. It really ended up making me miserable and feeling like a hermit. I felt like a socially outcast, except I had made MYSELF the outcast. I was letting food control my life.

I know that in this time of year, as well as the upcoming New Year, the focus is mostly on those that are trying to lose the holiday weight, but there is a fine line between wanting to become strong and healthy and letting an unhealthy relationship with food and body image take over and consume you.

 

It is not necessarily easy to overcome the struggle with control, but it can be done!

  1. Focus on the people – not on the food

It took me a long time to realize that when I missed an event due to my food paranoia, I was also missing the relationships with the people invovled. During the holidays especially, we see several friends and family members that we do not have the privilege of seeing throughout the year. The focus of the event should be loving on the people – not avoiding the food in fear of gaining a pound. Enjoy the time spent together (and enjoy a small slice of pie!) because time is precious and life is short!

2. Learn to eat a balanced diet instead of being a calorie counter

When you learn to eat a balanced diet containing the right number of  protein, carbohydrates, and fats, it is relatively easy to allow room for “fun-foods” such as a Christmas cookie or two! This is where the popular method of IIFYM, or If It Fits Your Macros, comes into play. When you track your meals and know the exact number of each macronutrient you are consuming each day, you can tweak your foods on the days you have an event or party to allow for discretionary calories. Of course, it is still important to eat a diet made up of clean, whole foods, but this method allows you to enjoy special occasions without feeling guilty or anxious.

3. Reach out for support and accountability 

There is nothing wrong in asking for help, whether it be in the form of a friend to support you along your journey or by working with a nutrition coach. In fact, it wasn’t until I hired a coach before my September wedding that I truly learned the fundamentals in living a lifestyle that did not revolve around food. Now, food is incorporated into my lifestyle, not vice versa. Working with someone that can help you to develop a plan you can actually stick to that doesn’t involve crazy crash diets or ultra-restrictive methods is  a key part of the process. In fact, it may be the most important one of all. You are not alone!

 

Uncategorized

Healthy Halloween Deliciously Dark Apples

Did you know that when you pair apples with dark chocolate you create a heart-healthy snack that is rich in antioxidants? Here is a tasty twist on the traditional version of candied and caramel apples that is actually heart (and tooth!) friendly!

Materials Needed:
4 apples
Sticks
1 cup dark-chocolate baking discs or chips
Parchment paper

Directions:
Remove the apple stems and insert the sticks into the top of the apples. Melt the dark chocolate baking discs or chips in a double boiler (or just insert metal bowl into a pot of boiling water). When the chocolate has melted, slowly rotate each apple until all sides are covered in chocolate. Place on a tray lined with parchment or wax paper and set in the refrigerator to cool.
*Once cool, serve and enjoy!

Uncategorized

Friday Favorites: Day Designer Planner

I’ll be honest…

I used to be one of those people that would jot things down on napkins, envelopes, random strips of notebook paper – just anything that was convenient at the time. I knew that if I did not write it down, it would not get done. The problem with that strategy though was that by the time I went back to do the task, I had forgotten where I wrote it down! When technology started to become more prevalent, I would use the “Notes” section of my smartphone to keep a list of “to-dos.” This strategy worked for a while until all of the notes became jumbled, and then I would get overwhelmed and stop looking at the app.

Can you relate?

13346102_10153512510771587_1712546374073217504_o

I have a super Type A personality, so I love to cross things off a list (hence all of the papers mentioned above!). That is why when I found the Day Designer planner, I immediately fell in love. It is simple to use, but complex enough to keep everything in my busy life organized. Running a fitness business and finance business while working a full time accounting job – as well as spending time with my husband and family and juggling housework – can get overwhelming at times, so I needed something to keep all of my many lists and tasks together. The Day Designer planner has time slots to account for each hour of the day, as well as a “to-do” list for each day. It has plenty of room for additional notes, and you can also view each month as a whole along with each day individually.  In addition, It has a rather large section to utilize for goal setting, which has been extremely beneficial to me so that the list is always in front of me and updated on a regular basis.

If you’d like to try it out before investing, Day Designer provides wonderful printables for free! To grab yours, just click HERE!