The words “weight-loss” and “snacks” often appear in the same sentence.
But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying."
Let me give you my best weight-loss friendly snacks that aren't just nutritious but also delicious!
What’s my criteria?
The criteria is that these snacks have to be nutrient-dense, whole foods where a little goes a long way; foods that contain protein and/or fiber.
These are so easy to keep on hand too. Here they go:
If you are not feeling motivated, making a change of any kind might be very difficult.
One thing I always say is you need to start out any new change on the positive. That is, you must want something new and not want to get away from something else. For every bad habit there is a positive alternative.
In this video I discuss tips to make a habit change mindset shift that doesn't require that you simply think positively, in fact, what it takes is actual action and making small plans that get you in gear and boost your motivation as you go.
This is great for exercise, eating habits, and more!
Check out this video from Dr. Julie...
Exercise isn’t for everybody but you can be the lucky one who actually likes it.
It can be for you! If you have a minute or so each day. Do you?
The benefits of exercise are great…boosted metabolism, energy and mood, weight loss, better posture, injury prevention, burning calories when you've overeaten, pro-aging, and much more.
However, it can be difficult if you aren’t motivated to do it. In fact, when you are not in the groove with it, it may even feel like it's not for you. To get motivated, let me challenge you to take advantage of these 2 elements of habit change secrets…
Big has its purpose; a big vision, the end-game, the master plan, the goal. But little is where it's at when we really want to get things done. Little is where we get started and set ourselves "on track."
If we are on path we will instantly feel a sense of "yes!", moving forward and doing something. In fact, it's well thought out and we know it's working.
We can emulate the people who are most successful at reaching their goals. It starts with small steps. When you were young and learning to read, you had to start with sounding things out and going over the words slowly until you developed the skill to read fast and quietly to yourself.
Now, their are other, bigger outcomes you desire. They're almost like projects you must take on because they can't be flippant about how you go about it if you want to take it seriously. These outcomes you desire are important. These desires change based on your age and stage, right?
You May Have Been on a Yo-Yo When it Comes to Getting What You Want
Diets, trials, trying to adopt new habits or instill good ones in your family all may have been plans with good intentions yet they didn't stick.
Yo-yo-ing in making plans, or following diets, plans or advice is when we kind of try it and go back. A new habit or outcome does not stick. There's a reason for this in our brain. In a nutshell, our deepest, most primitive areas of our brain don't want us to change at all, even if it's for our good.
To get around our resistance to change...we start little!
For the big vision of where you should start planting your flag to get a sense of purpose and direction when choosing your small action steps, you won't want to miss the Live, free goal-setting workshop. It happens virtually and very soon.
How do you start little?
Just commit to the smallest thing.
Why? Because if you haven't been getting what you want and you don't think you are about to take any kind of big plunge, you are better off with small steps to your destination that build on themselves vs doing nothing at all.
Small steps do build on themselves. They open doors actually where you saw none before. That is, you could have only guessed what would happen next but when you take steps and action the right direction, you don't have to guess, you see.
Small new habits essentially announce even in a little way to your deeper brain (the one that doesn't want to change) that "Hey, it's OK" and that's all your deep brain needs to let you go forward without fear which shows up in most people as resistance, excuses, blocks, give-ups and other stuff that causes them to stop all together.
You are also telling the universe really that you are the person who does this thing now, no matter how small your action is, it's the consistency that matters.
Make sure you get started is the key. Start small and don't make it too big, cumbersome or over-stretching. It's kind of like you want to plan on not marrying someone you meet at first sight and committing to them forever but you will commit to a dinner. One small step, that's a good step. When you take it absurdly small, you will do the actions. You want to make it so small that really anybody can do it even on their off day. That's when you are on track.
Your path or end game may include you ramping up your good habits in fitness, food management, relationships, managing your money or managing your stuff or your mess.
Here's some small habit ideas to fit into your day:
These small tasks and activities can be as big as you need but they should be absurdly small too, so you can do them even on your "off" days. What's small for one person is not for someone else, just make it right for you.
Remember it's just about getting in the habit of doing something and making space and time for it so you start taking this new action seriously.
The big vision is still important and can give you some motivation and clarity about where you are going and what you are doing. Join us in goal setting for free.
Which small action can you commit to in getting started?
Big has its purpose; a big vision, the end-game, a master plan, a goal. But little is where it's at when we really want to get things done. Little is where we get started and set ourselves "on track."
If we are on path we will instantly feel a sense of "yes!", moving forward and doing something. In fact, this is the space you are in when you know it has been well thought out and it's working.
We can emulate the people who are most successful at reaching their goals. It starts with small steps
Sometimes those big events, fun nights out and big splurges at restaurant are amazing.
It's not just the abundance of delicious food but also the people, the experience, the stray for the ordinary, the decorations, and the ambiance.
It is way too easy (and common) to indulge on those days.
But it doesn't always stop there.
You totally want to ditch your scale, don't you? At the same time you want to get slim...like soon.
You may have this weird kind of relationship with your “weight”.
I mean, it doesn't define you (obviously).
What you weigh can matter but only to a certain extent.
What’s more important is your health and the habits you are engaged in so you are energized, happy and productive daily.
[Access the free course "30 Days to a New You" (Click "Free Training" in the tabs above) and break or start one new habit.]
Here's the good news, there are other indicators of how healthy you are besides the scale.
In fact, one important and well-researched indicator of your health is your waist circumference. So let's take a look at your waist (well...you look at yours and I'll look at mine).
Waist Circumference (AKA “Belly Fat”)
Habits can be anything from bad to good ones, from productive to demoralizing, from healthy to unhealthy.
They can also be big or small, part of a group of habits or all by themselves.
They can seem as complicated as the way you are in relationships to as seemingly simple like how you take care of your things.
One thing is clear, even if you just change one habit, what you do is extraordinary. You create a domino effect that effects lots. In other words, the way you do one thing you do others. So once you get a productive habit in place, it sticks and it effects often more than you realize. This is great for good habits and not so great for bad habits.
So how do you change a habit?
This is a good question because often we can actively try to do something new but it doesn't stick. It never felt like you owned it.
Then you may realize you are repeating the same bad habits in new situations instead of taking action in a productive helpful way. You get the same results, garner the same reactions, even if you change the people, place or situation. Bottom line, you aren't getting the outcomes you'd like.
So, I've gathered a lot of information about habits and I want to share some quick and easy snippets about how you can change a habit, in fact 60 of them.
What can you do with this? Just consider it and also consider joining the Weight Loss Jump-Start group to grow skills and motivation so you grow new, healthier habits that get results.
Here they are, 60 Truths About Habit Change. You must:
Of course you've heard the word “metabolism” before. It is thrown around a lot if you've worked on weight management or inquired about transformations in your body as you age or feel changing degrees of stress.
What you probably know is that if yours is too slow you might gain weight. But what exactly does this all mean?
Let's dive in and take a look at what you can do to impact your metabolism.
"From Stressed and Overeating to Focused and Energized" - Dr Julie Wilkening discusses food, being your best and energy. Do you ever find yourself up at night wired even though you are extremely tired? Are you in need of strategies to calm your nervous system so you get rest while also energizing yourself in the morning without the need of caffeine? Do you crave sugary, fatty or carbohydrate-rich, empty calorie foods to start your day only to be fatigued and confused before lunch time? Join me in discussing how to go from "Stressed and Over-eating to Focused and Energized".
Click on the audio/visual presentation below to listen:
You will learn:
Minute 6:26 –Learn about why I wanted to launch the Healthy Habits & Productivity Summit
Minute 7:19 - Learn my story – why I do what I do
Minute 13:41 - Discover what I call "Eating yourself to fitness"
Minute 15:41 - Grab Tip #1 – Food to turn around your mood
Minute 23:53 - Discover my morning drink that provides unshakable energy and focus and boosts your mood
Minute 30:01 - About losing the belly fat
Minute 30:28 - Grab Tip #2 - How to get motivated and follow your best path if you want to start making a change now. Plus, how you don’t want to make goals.
Minute 34:30 - Think of your life as a spectrum of different categories
Minute 37:27 – Nutrition importance
Minute 39:52 – What do you do (differently) to start reaching goals and getting real tangible outcomes?
Minute 40:16 - My special offer
Minute 43:54 – When you want results in weight loss or your professional life and relationships, this is what you don’t do
Minute 45:02 – Finding calmness and centered-ness
Minute 49:07 - Grab the Sleep-more check list & a visualization that will help
Minute 57:33 - Your subconscious mind is the key to your patterns and habits - I share how you tap into it.
Write something about yourself. No need to be fancy, just an overview.