Go From Cookie Monster to Cookie Scientist!

Learning to observe your food cravings is the first step to combatting them.

If you're like me, no matter how hard you try to cut junk food out of your life, there are still a few very specific foods that come around to haunt you, all-the-time. You start off the week with the best intentions to eat healthfully, then, before you even know it, you're knee deep in queso by Friday (maybe that's just me). 

There are so many reasons you might have cravings for certain foods, I talked about many of them at my webinar this past Saturday.

Click here to listen to the replay.

One of the main points in my presentation was that I want you to become curious rather than judgmental about the food you eat. Instead of scolding yourself for wanting to eat an entire box of Cheddar Bunnies, become a scientist or a very careful observer of your eating habits and food choices.

Notice the time, season, environment, people, mood, etc. surrounding you when you eat. Taking mental notes when you crave and indulge in certain foods is the best way to understand yourself and your body. 

Ask Yourself:

• Did you eat past the point of satisfaction? If so, why?
• Were you hungry when you began eating? If not, what need were you trying to fill by eating? 
• What feelings are present as you eat or before you started eating? 
• Is there a pattern with the foods you choose and the feelings you feel?
• What other forms of nourishment do you need in your life that you are seeking in food?

I expand more thoroughly on these points in my webinar, so please feel free to grab the replay. And when you're done listening, let me know in the comments section on the blog what foods you crave and what conclusions you've drawn from being more of a curious observer of your cravings rather than judging or scolding yourself for indulging. 

I hope this helps you in your journey to health & happiness! 

Sincerely,
Coach Maureen Witten
www.beyourselfwellness.com

What's the Deal with Coconut Oil?!

Coconut oil has been a very popular subject lately in the health world, and there's a lot of great reasons why. Not only can you can cook with it at high temperatures, like olive oil, it tastes delicious- and the health benefits are astounding!

Coconut Oil has lauric acid, caprylic acid, capric acid.  These acids give it antimicrobial, antifungal, antibacterial and antioxidant abilities. 

When you go to order or purchase your coconut oil these are the key words you should look for on the jar: 
organic-raw-extra virgin-cold pressed.

Did you know that in the 1940′s, Coconut Oil was used by some farmers to help fatten up their cows. However, the opposite happened- the cows actually became leaner!

Some of the benefits that are attributed to coconut oil include (but not limited to):

•   Weight loss

•   Heart disease

•   Immunity

•   Healing and infections

•   Digestion

•   Candida

•   Kidney stones

•   Liver disease

•   Diabetes

•   Stress

•   Bone loss

•   Tooth decay

•   Alzheimers

•   Hormone regulation

“Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain, saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy quickly.”(Wolfe, 2009)

Did you know that Coconut oil is great in the shower too? It works as a cleanser and a moisturizer. You can also keep it on your nightstand as a replacement for your lotion. 

There is a lot to be said for anything that is chemical free that we can use on our bodies daily. 

Coconut Oil is also useful for bone and dental health because it improves calcium and magnesium absorption. This is especially beneficial to women who are at the age to develop Osteoporosis.

Here are some great ways to add Coconut Oil into your regular recipes:          

 * You can use 1 tsp. of Coconut Oil daily in your morning smoothie. It gives it a nice texture and it is so good for you. 

* You can use Coconut Oil in raw protein bars. It gives them a lovely texture, flavor and holds them together nicely.

* You can use Coconut Oil in treats, i.e. add 1 tsp. of coconut oil in chocolate chia pudding to add a smooth, creamy texture.

* You can add Coconut Oil to hot tea with a pinch of ground raw cacao for a special treat.

* You can even use Coconut Oil, cashews, and stevia to make a delicious frosting, by blending the ingredients in a blender until smooth (add raw cacao for chocolate frosting!) 

*Coconut Oil can be used for high temperature cooking, so try using it in place of olive oil and see how you like it! You can also try coconut water, shredded coconut and coconut butter in your recipes!

Add Coconut Oil to your eating and hygiene routine- I promise, you will not be sorry!

Got Cravings? Learn why you have them and how to tame them at my FREE Webinar: Deconstruct Your Cravings! Click here to register and reserve your spot! 

CRAVINGS: Why you have them and what to do about them!

Deconstructing Your Cravings Webinar 

...is finally HERE!

Why do YOU crave the foods you crave?

Food Cravings can take hold of us at any time of the day and for various reasons. We all have them and seldom do we welcome them. But what if our cravings are our body's way of telling us something on a deeper level? Perhaps your body needs certain nutrients you're not getting. Or perhaps you've been too restrictive with yourself lately and your body is rebelling in a way that makes you crave sweets.

OR, maybe your cravings for food have absolutely nothing to do with physical food.

Join me for my FREE webinar on October 1st at 6:30 MST to find out all of the reasons behind our food cravings and what do when they strike. All attendees will receive free a FREE Cravings guide, along with two bonus handouts created exclusively for this workshop.

Sign up here & share this link to invite a friend:

https://attendee.gotowebinar.com/register/4854349694896059394

A CLEAN Recipe for Starbuck's Pumpkin Spice Latte

Ready to cleanse for Fall? Grab your FREE 7-Day Cleanse here!


Even though it's still only August, the Colorado air is becoming as crisp as the apples falling off the trees by the bucket full. Fall is definitely in the air! I get a tiny bit giddy when I see the slightest hints of Autumn because it is my absolute favorite season! I feel the anticipation of the coming holidays, enjoy trading out my Summer shorts for my Fall jeans and long sleeves. But, most of all, I love driving down streets filled with tall trees and relishing the vibrant, yet mellow colors of the season. And what better way to view the colors than with a nice hot beverage in your cup that actually TASTES like fall?

I haven't gone a single Autumn without a Pumpkin Spice Latte from Starbucks for the last 7 years. Until I learned what toxic chemicals go into making them- boy was that a freakin' bummer!! Ingredients like GMO milk, petroleum, dyes, ammonia, high levels of sugar, and preservatives.

Oh, and NO REAL PUMPKIN!!

That's too CRAZY to ignore and I for one, was so crushed to learn this about my favorite Fall bev- just before the season started too! So, after having a quick pouting sesh, I decided to put on my big girl panties and make my own Pumpkin Spice Latte. And you know what? It turned out fab! And it costs the same amount to make 4 Lattes at home as it does to purchase ONE Grande Latte at S-Bucks.

So here you are Loves- make this version and save money, time & years on your life. Cheers to that!
(Scroll to the bottom for the recipe link)

Happy Fall!
Love,
Coach Maureen
Click Here for my CLEAN PUMPKIN SPICE LATTE Recipe!

And Then My Car Got Broken Into…

Everything was going great…

And then my car got broken into!

You know those days, weekends or weeks that just go WELL? You want to pinch yourself because things are just falling into place, everyone's getting along in your life, and you are practicing your daily gratitude like a pro? Well, I was definitely having one of those weekends. 

My family and I packed up the car and drove to Colorado Springs so I could run my third 5k of the Summer (they're kind of my thing now). We decided to stay at a fancy hotel and make a weekend out of it. We visited their Zoo so my 3-yr-old could feed the giraffes and ate at all the wonderful hole-in-the-wall restaurants they have tucked away around the city. 

I thought it would be impossible, but I was able to stick to my Food Intolerance Eating Plan the entire time we were there! The key is to schmooze the waiter or waitress before ordering so they can help you (instead of roll their eyes) when it comes time to order and make substitutions or eliminate potentially toxic ingredients from you meal. You can click here to learn more about how to get yourself tested for food intolerances.

On our last day, we made a stop at Garden of the Gods National Park and did a quick hike. What an amazing place to take your toddler- there are bright red rocks jutting out at every angle and are perfect for exploring and climbing! My son was in Heaven!

We drove back to Denver and slid onto our couch just in time for the final World Cup Soccer Game. 
It was just one of those weekends!   

….AND THEN MY CAR GOT BROKEN INTO!

In my own driveway, the window was smashed out and someone crawled in and took my valuables while my family and I were all fast asleep. It felt like such a yucky violation. My driver's license, 4 credit cards, my iPod, and a spare key to my car were taken. But worst of all- my sense of security was majorly shaken.

I took care of the situation the way anyone else would, filing reports, closing credit cards, making appointments to get locks changed, etc.

The whole day, all I wanted to do was order takeout and sit on the couch and wallow in the sad thought that I will never get all those baby pictures I have of my son back that were stored on my iPod. And, three years ago, I probably would have done just that. I would've announced to my hubby that I am "emotionally eating tonight", and that was his cue to keep his trap shut while I gorged myself with crappy foods for the next 8 hours. Funny, I never ever felt better after my binges.

This time was different. The thought crossed my mind several times throughout the day. Particularly when I was filling out police reports and doing tedious jobs that I didn't want to be doing. I would think "screw this- I deserve fast food since I'm stuck at this computer and phone all day.

Then, I would think again.

I would think about the amount of time it takes me to 'recover' from the foods that I'm intolerant to after I ingest them, and almost immediately, I stop thinking about ordering. My symptoms show themselves in the form of fatigue, mood swings (major), tummy bloat, weight gain, and sometimes diarrhea (sorry about the TMI).

Then I think about how great I feel now, how happy, how my stomach feels perfectly fine after eating, how my mood is at an even keel all the time (even with the break-in, I remained clam and collected which is not my typical track record).

So, this test has been a blessing for me and my clients in that it provides an eating plan specifically for your individual body. No two eating plans are the same since it's tailored to your genetics!

You simply can't find an eating plan like that anywhere else! And, this is why I've had such a great success rate with clients staying on the plan, because they know exactly what they need to eat to stay healthy & happy and what they need to stay away from to avoid digestion doom & gloom.

Car break-in or not!

So, while I am still going to be dealing with this pain-in-the-butt situation, I know what foods are going to nourish my body & brain to keep me functioning at an optimal level throughout this process. I know, as long as I stick to my personal eating plan, there's not going be some unexplained mood swing or brain fog when I'm already dealing with enough chaos! 

Anyhoo, I wish you a very happy week & may you have an amazing weekend like I did (sans the car break-in).

Have a Happy & Healthy Day!

Sincerely,

Coach Maureen

Do you want a personalized eating plan that you can use for the rest of your life? Click here to get details!

What the FODMAPs?

Depression, Diarrhea, moodiness, bloating, abdominal pain, and flatulence…No, I am not naming the consequences of a trip to Taco Bell.

That was a list of symptoms that one could experience if they have an intolerance to a group of foods called FODMAPS.

FODMAPS is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols [1]. So, what the heck are those in plain English?

They are the scientific names for groups of certain foods. Foods that are usually classified as "health foods" and loved by Health-Foodies, Clean Eating Enthusiats, and PALEO followers everywhere. Some of these foods include avocado, coconut, watermelon, apples, garlic, onion, cauliflower, cabbage, beans and brussels sprouts.

Here's a full list of FODMAPS:

(photo from:https://areyoutheresoy.wordpress.com/category/low-fodmap/)

Crazy Right?! Who knew?

So, if you've been suffering from IBS or any of the symptoms listed above, entertain the possibitliy of getting tested for food sensitivities. Click here to learn about getting tested. Or, consider trying an elimination diet to discover your sensitivities- which I would be happy to plan for you. Click here to schedule a free consultation.

Wishing you (flatulence & diarrhea-free) Happiness & Health,

Coach Maureen 

Are you guilty of a little overindulging lately? Get back on Track with my FREE 7-Day Cleanse! Click here to grab it NOW!

Sources:

1. http://chriskresser.com/fodmaps-could-common-foods-be-harming-your-diges...

2. https://areyoutheresoy.wordpress.com/category/low-fodmap/

3. http://health.usnews.com/best-diet/low-fodmap-diet

Putting the HEAL in Healthy: A Soul-Bearing Letter to my Friends & Followers

Dear Friends & Followers,

I have been debating sharing with you what I've been doing for the past two weeks, because I am still so sad about the events that have gone down recently. 

I have been feeling a bit ashamed about how I handled myself as a reaction to these events. However, after finally indulging in a healing day filled with much needed self-care that included lunch with an inspiring friend & colleague; 

I was encouraged and inspired to share with you my story about what has been going on in my world for the last two weeks.

I write this blog with tears in my eyes because someone very close to my heart unexpectedly passed away in a car accident just three short weeks ago. She was my cousin, but not just my cousin, she was the first sister I had ever really known. I lived as an only-child for 11 years in my house growing up, so getting together with my cousin was next to going to Disney Land in the 'excitement department' for me as a kid. She was 5 years younger than I, so enjoyed playing the big sister role and showing her the "the World according to Maureen". She was always a wide-eyed & willing pupil. She and I played, had sleepovers, and grew up together. Her younger brothers became my younger brothers and we all played happily together as often as our parents would allow. Her Dad got a job back East when I was about 13 and they had to move out of Colorado. By then, our bond was solidified and we stayed in touch as we grew into young adults. She grew up to become the most intelligent, kind and compassionate person I've ever known. No exaggeration. Not even a little bit. Even though she was 5 years younger than I, her drive and passion for learning & life was so powerful, that I began to look up to her. I sought her advice and guidance at every family reunion and through texts & email exchanges.

She went on to graduate at the top of her High School Class, got a scholarship to Columbia, and was just about to graduate from Law School when her life was taken in a terrible car accident.

My whole extended family met back East for the funeral. The entire time, I kept expecting, yearning to see her walk through the door and sit down with me to talk about how our lives were going and watch her lovingly play with my 3-year-old son.

As tradition has it, family gatherings (happy or sad) have always and will always include large amounts of food & alcohol- available to everyone at all times. Right or wrong, it's what brings us together. My cousin and I spent many good times chatting and stuffing our faces at the buffet table.

True to form, from the time my family arrived for the funeral, all the way to the time we departed, there was mass amounts of food on the table at every venue we convened. The reason I was ashamed to share this with you, is because I bellied right up to EVERY food table available and ate my weight in crappy food until I physically couldn't eat anymore. I ate every time I experienced any kind of emotion in order to distract myself from feeling them. In fact, I haven't stopped eating until just a couple of days ago. I've been waking up at night, unable to sleep because I can feel my Aunt & Uncle's heartbreak from across the country, so I eat. I have also been drinking alcohol to dull the pain; more like wine by the very large glassful. I have been skipping my workouts because every time I go running, I think of my cousin (who was awarded scholarships for her running abilities), and I inevitably start crying in public and have to stop running because stifling my tears while trying to run takes my breath away.

I have basically been doing everything I encourage my clients not to do.

Avoiding my emotions, eating and drinking foods that wouldn't nourish my body at all. Skipping exercise, when I know it would be good for my mind. Basically, I've felt like a phony. What kind of Health Coach behaves like this? The more I told myself how badly I was doing, the worse my behavior got.

Finally, after another night with little sleep, and stuffing my face full of carb-laden baked goods, I asked myself, "what would I tell a client who was in my exact situation?" I would tell her that this is what it means to grieve, this is what it looks like for her as an individual. This is a process that she needs to work through and learn from, and be gentle with herself in the meantime.

I realize now that I need to love myself enough to give myself a break. After having that small breakthrough, something inside me clicked. I immediately had the desire to return to the healthy eating habits and exercise routine that I'd abandoned.

On Monday, I cooked my family a healthy, nourishing meal, and went running. I did cry during the run, but I allowed it to be OK. I leaned into the pain and was surprised to see that the tears flowed for only a few seconds. On Tuesday, I went to see my Grandmother & My Aunt's brand new baby. We had pizza, but that didn't matter because I didn't berate myself for eating it. What mattered, was that I nourished my soul by visiting my family, holding my brand new baby cousin and enjoying the new life that helped brighten our sorrow-filled souls.

The point is, life is unpredictable. 

You MUST live in the moment and take care of yourself. Sometimes taking care of yourself means forgiving yourself when you're not making perfect choices. Sometimes self-care means indulging a little bit around the food table in order to feel the much needed closeness of family and friends. Sometimes, breaking down in public, having a glass of wine, or allowing yourself a mid-day nap is a necessary step in the direction of healing. Berating yourself and allowing yourself to go into a shame spiral is counter productive and will dig you further into the negative emotions you are trying to avoid.

I am still having trouble processing her passing. I think about it several times a day, and I still sometimes wake up at night. I will probably think about her every day for the rest of my life. She was a special person to me. I am going to give myself permission to do whatever feels necessary in the moment while I work through this. My hope is that you do the same for yourself should you encounter a life event that throws you off track. That is the true meaning of health and healing.

May you have a happy & HEALthy rest of your week.

Sincerely,
Coach Maureen
Are you guilty of a little overindulging lately? Get back on Track with my FREE 7-Day Cleanse! Click here to grab it NOW!