Using food to improve your feelings is what falls under emotional eating territory — for example, turning to a pint of ice cream, a large pizza, or some other food indulgence after a rough day. Emotional eating is something we all face at some point or another, so it’s time to ditch the guilt and figure out what’s underlying.
Don't be mistaken that treating yourself every once in awhile means there's a deeper issue -- this is normal behavior. On the other hand, using food to quell unhappy feelings or to fill a void is where the problem lies. Doing so may cause a momentary sense of relief, but it always brings more negative emotions than good. The guilt and shame send us down a spiral, which can then in turn cause more emotional eating.
If this has been happening to you often, it’s time to dig a little deeper and see what's going on underneath the surface and find new tools to defeat the habit.
Let's touch on some ways you can create new patterns without guilt...
1. Feel your feelings
Staying with your feelings, no matter how uncomfortable, is essential for battling emotional eating. It's okay to feel your feelings, embracing them instead of making the decision to avoid them. The sooner you acknowledge those feelings, the sooner they will disappear. Write about them in a journal and release. Talk them through with a friend or loved one. Reserve your tasty treats for your chosen special days, not when your emotions are driving you to them.
2. Savor the moment
Look for the moments in your life where there are light-heartedness and happiness. The clouds in the sky, the way the sun feels on your face, a relaxing bubble bath…these are all things to savor. Do it with your food too and eat mindfully. Enjoy that slice of veggie pizza, but take each bite with thoughtfulness to honestly eat for enjoyment and not to snuff out feelings.
3. Don’t eat unless you’re hungry
Make sure you’re hungry before you eat. If you aren’t sure, have a glass of water first. Wait 10 minutes after drinking it, and if you still feel hungry, now's the perfect time to reach for a bite to eat. Exercise healthy eating 80% of the time and when you mindfully and moderately indulge, it will have less of an impact. Balance is everything, and I live by this myself, too.
4. Know your triggers
Keeping a journal will help you see what triggers set you off for emotional eating. When you identify the cause of what makes you head for the fridge, then you can stop those triggers in their tracks.
5. Keep healthy in your control
Stock your fridge with delicious yet nutritious foods so that the temptation isn't there. Carrot sticks with hummus is a satisfying snack that takes little to no effort to prepare. When you make healthier choices all around, it’s easier to control your emotional eating.
Are you feeling lonely, scared, afraid, shame? Do you hate or afraid to look at the mirror and face yourself? Are you afraid to tell anybody? NO, you are not alone. Here is my hand to hold, my shoulder to cry, my knowledge and experience to help you gain the confidence. Yes, you can feel happy, be healthy and sexy. The only thing you need is to stop being scared, weight for the right moment, ask tons of friends for advice, read tons of info on internet. But remember, tose info is very general and you are a individual. You just need to call me, pm me, shout to me, grab my attention that I can teach you self love. Yes, yes, emotional eating is not just about food - it's about how much you love yourself and how you treat yourself and your body. I know it's sound complicated and probably even more confusing. But you just need to open up yourself and trust me. Why me? I've been in your shoes and know exactly how you feel right now. So, what are you waiting? I'm here and ready to help . Are you ready to contact me? Just say yes finally to yourself and you will feel much better
The holidays are here, and it is time to savor all the joy they bring -- friends, family, meals together, giving & gratitude. Of course, along with them are hearty dishes and sweets that can certainly wreak havoc on our bodies. Casseroles laden with cream, sugary cakes and cookies, and other tempting empty calorie bombs will adorn the dining tables we surround. Unless we do something about it, that is!
But how can you make healthy decisions during the season of eating, especially without anyone noticing? Well, I have a few of my favorite tricks to share with you that I use each season, and the best part is, nobody ever notices.
My favorite ways to sneak healthy goodies into my meals are...
Go for bone broth or herbal teas
When you roast or poach food, make soups or stews, or even for your gravy, use something that gives you a boost of health instead of canned sodium-riddled broth or plain water. Using bone broth will add more depth of flavor, and it will provide you with healthy immune boosting properties. You could also try herbal teas like ginger tea or green tea that will add a light flavor and add more antioxidants for better health.
Sprinkle in some turmeric
Turmeric is a naturally powerful anti-inflammatory that is filled with antioxidants. It is related to ginger and looks quite similar to a ginger root, and is most easily consumed in dried form. You can sneak it into dishes by sprinkling it in and enjoy the benefits it brings. Add just a little bit to your sweet potatoes, salad dressings, and dips. Go easy on it since the flavor can be strong to those that aren’t used to it.
Use sweet alternatives
Don't worry -- I'm not suggesting you do away with your dessert table altogether, but those unrefined sugars are what we are trying to avoid. If you swap out the unhealthy stuff for a natural sweetener that is a better option, you’ll still get the sweet tastes everyone loves without the slew of chemicals. Try raw organic honey. Local honey is best, which can typically be found at your local health food store. You can also look for coconut sugar or coconut syrup, or even use dates.
Freshen up flavors with fresh herbs
Fresh herbs add a new dimension of taste to your dishes without adding fat and calories. Plus, they naturally have their own benefits from adding more antioxidants to reducing inflammation. Experiment with your favorite ones to add more zing to your mashed potatoes or liven up your veggies.
The holidays don’t have to be so heavy on the unhealthy items, particularly when you use these simple tricks for making your favorite holiday dishes healthier. Happy Holidays!
Do you remember it's a time for a New Year Resolutions. Do you want this time and next year be different? Are you sick and tired about your every year intentions and goals never been fulfilled? Well, I have a good news. It could and should change. The decision is yours, but you are just click away from something new and good. Just schedule a discovery session with me here and we will not only talk about your challenges, but map your steps to a totally new you. Don't wait for a special moment again, stop wasting more time, get yourself a gift - ticket to your new lifestyle full of self love and self care. I promise you, it's all possible.
Meanwhile, enjoy this 7 Simple Super Recipes. They are not only delish, but very easy to prep. So you can have more time for your self during this busy time of the year.
Get your recipes here http://eepurl.com/dcQGdP
Wish you HAPPY and HEALTHY Holidays,
Your coach Lilia
I cannot express to you how many times I've heard the sentence "I can't afford to eat healthy foods." This couldn't be further from the truth -- there are so many ways to enjoy healthy foods without spending your entire paycheck. In fact, the pre-packaged, processed foods that aren't improving your health are more expensive. They cost more per serving, and they certainly cost more in the long run if we're factoring in your long-term health and doctor bills. The good news though is with a few tricks up your sleeve, you can make healthy eating happen, and for much less than you think.
Here are 6 tips that will have you eating healthier without straining your budget...
Buy frozen berries. Berries are notoriously expensive, even when they’re in season. With the frozen ones, the nutrients are locked in at the peak of freshness. They don’t spoil, and you can toss them in with spinach and fresh bananas for a simple smoothie.
Go for quick oats. Morning breakfast can still be fast without those pre-packaged oatmeal packs which have additives and sweeteners. Pour boiling water on your quick oats and breakfast is done. You can also toss in some of those frozen berries for good measure.
Make use of kale. Most people only use lettuce to make salads. And those same people, despite their best intentions, become tired of those salads a few days into the week. Instead, buy kale which is less expensive and more nutrient dense. You can make it into salads, bake it into chips for a fantastic snack, or even sauté it like spinach.
Buy fresh from the farmers. Check out the produce from your local farmer’s market. Often, the fruits and vegetables you’ll find there are considerably less than those you’ll get at the supermarket and much fresher too. Plus, many local growers will discount bruised produce even further. Don’t be afraid to check it out and score an even better deal.
Plan your meals in advance. This may seem like a no-brainer, but if you’re not planning your meals for the week, then you’re going to be throwing money away. Sit down and get organized, prepare for leftovers to be incorporated and stick to the plan. You’ll find you’re saving a lot more if you do!
Incorporate seasonal items. One area where you can and should be flexible is with incorporating seasonal items. If a recipe includes asparagus, but it’s not in season or costs too much, replace it with something that is in season and costs less.
If you look around your kitchen, you’ll likely find even more ways you can save on eating healthy the next time you go grocery shopping. Try out these tips, and you’ll be well on your way! Do you have any more tricks up your sleeve that I didn’t mention here? Hit reply and let me know, I’d love to add any tips to my list.
Are you ready to move yourself to mindful eating? What's on your way? You have few choices here: 1. reply with your question and knock, knock for a help. It's great to ask for help. In that case you learn faster and free your time. 2. do yourself a gift - a consult with me. I'm repeating - ask for help, it's a good thing. 3. ask for my new freebe - Dinner Bowls, it's only by request. 4. if you really want to change your life - then my 21 day clean eating/fall cleanse program for busy professionals is really for you. It's personal work with me and available by request only. So, yo have many options and only one thing you need to do - knock, knock to my door. With Love, Lilia
It happens to us all -- you’ve been crushing your health goals, and things are going great. Until vacation rolls around, and the endless buffet on your cruise ship derails you...or so you think. We often feel shame afterward, and it’s common to let these “slip-ups” demotivate us. The important piece of this puzzle is learning how not to let such a thing hinder you and how to find your motivation to jump back on track.
Here are a few of my favorite ways I do this in my own life…
Don’t use a slip-up as an excuse. When you have a cupcake that you have deemed forbidden to eat, an easy trap to fall into is turn it into a downward spiral. You feel as if you've already "messed up," so what's another cupcake, or three? This mindset often continues with the rest of your day -- you'll just turn it into a cheat day, you say. When you reason with yourself in this way, you can easily let one treat turn into an entire day or weekend of less than healthy eating choices. Don’t let one treat spoil your plans; bounce right back and choose to balance your decision with a very healthy lunch or an extra side of greens at dinner. Enjoy the cupcake, and move right along.
Observe and learn from your habits. Instead of seeing your slip-up as a failure, find the lesson in it. Often people tend to identify with the mistakes or successes they experience. I invite you to look at the slip-up and search for the reasons behind it. Dig deep to find what triggered you to make the choices you did, which can also lead to finding a way to prevent it from becoming a habit in the future. Sometimes a fresh gelato on vacation is just a necessity! But when habits creep in that derail your health plans on a regular basis, they are worth observing and learning from.
Seek out for support from others
Feeling supported and being motivated by others is a great way to breeze past your slip-ups and get back in the health game. That’s exactly what I do as a Health Coach, and I’d love to chat with you about how I can help you reach your health goals and not get derailed.
When you’ve used these tips, and given yourself the pep-talk that you need, then you’re ready to move on from the slip-up and continue on your health journey. Small slips will no longer sabotage your motivation. Having the wisdom to see it for what it is, not let it keep you from pursuing your goals, is the fuel that will keep you on track for many years to come.
Do you have your tips? Just pop into comments below. We'd like to hear form you.
If you feel confused and need support, please leave your comments below or book a break thorough session with me where we will discuss you with your challenges.
To cheer you up , please enjoy my new ebook "What's in season this Autumn". Just click on a link here and it's yours http://bit.ly/liliasautumn
With Love, Your Coach,Lilia.
Simple ways to lose weight and keep it off, finally. You’ve likely heard this promise a million times before, often relating to specific exercise programs and strict food plan – and I bet you’ve even tried many of them. The problem is if they work at all, the results are short lived before the pounds find their way back to you – rapidly, usually. So, why is that?
There is an essential missing piece of the puzzle, and without that piece, you’ll stay stuck on the hamster wheel of meal plans that aren’t sustainable. The missing piece is quite simple – you have to start with the basics. There’s a lot of work to do first and foremost with changing your intentions and shifting your mindset before the real results come to stay.
It’s difficult to stay motivated when the only goal you have in mind is an incredible beach bod. That may sound funny, but truthfully -- it’s not enough to keep you going. When you don’t attain that goal quickly enough, or you miss your workout two days in a row, you’ll be ready to throw in the towel. Because just wanting a beach body is not enough.
Does that sound familiar? You’re incredibly motivated in the beginning, but results don’t show up fast enough, so you drop the entire idea. To break this cycle, you need to find a different reason for wanting to change. Your intentions for this need to come from the desire to treat your body well, live a healthy, long life – and a love for your own body, instead of a fear of it. (Yikes, that’s a hard one, right?)
The foundations must be in place for lasting change to grow and stay. You must learn to love yourself – right this moment, just as you are. Through this love, you will desire to eat healthily and move to nourish the body you have (and love). Punishing yourself by eating strict foods you don’t enjoy, or working yourself crazy at the gym, is not a healthy or sustainable way of approaching your journey to health.
Lastly, start with baby steps. Start with one, small step that you can compound on. Ditch the soda and replace it with water, for example. Do this for one week, and next week, choose another simple step to add. Before long, all of your unhealthy habits will be replaced with new, healthy ones… and you’ll be on your way to lasting change – once and for all.
What's stirring in your mind right now after reading this? Hit reply and spill it to me - I'm all ears and awaiting your reply!
Feeling even more confused on where to start? I have an incredible new for you. From now, you can see me in person. Don’t be afraid. Just click on a link, schedule your appointment for an hour consultation. I will help you to draw a map where to start and what we can do together, as a team, to reach your goal and become a woman of your own dream.
With Love, Lilia
Do you skip breakfast in the mornings?
When you feel overwhelmed by your schedule, and you’re constantly racing from one appointment to the next, it’s an incredibly popular decision to skip breakfast entirely. Mornings truly can be a race that we feel like we’re constantly losing, so I understand the reasoning behind feeling like there’s no time to have a breakfast.
After all, when you’re already scurrying around in a race against the clock, it seems like an impossibility to find a chance to sit down for breakfast, on top of everything else.
I’ve been there, too. We’ve all been there. I have certainly felt your confusion and frustration. I’m sure your mother told you that breakfast was the most important meal of the day, but in case you need another reminder… it’s time to stop skipping breakfast!
Eating breakfast helps improve concentration, memory and even helps boost your mood. Finding a simple, healthy breakfast that works for your busy schedule is quite easy, and we’re going to do that today – so no more excuses for skipping breakfast.
But really – it’s vital to find time to eat breakfast. You just went the entire night without eating, and you need to refuel your body for the day ahead. Breakfast is the perfect time to get in those important vitamins and nutrients your body needs to function well throughout the day.
Here are a few of my favorite healthy and simple breakfast ideas that fit perfectly into a busy schedule…
Toast with avocado and an egg. This breakfast tastes great and can be made within a couple of minutes. The avocado is full of healthy fats, and the egg provides you with some protein you need to fuel your body well for the day.
Fruit, nut and yogurt parfait. Kite Hill is a delicious plant-based yogurt that you must try if you haven’t yet – delicious. You simply layer up some yogurt, nuts, fruit, nut butter and honey to create a delicious breakfast full of healthy fats, vitamins, and minerals.
Make-ahead breakfast mini-muffins. When you have absolutely no time in the morning, prepare these ahead of time and even take them with you. Simply whisk some egg, spinach, other vegetables you desire into muffin tins, bake these at 350 degrees for 15-20 minutes, and they are ready to go.
Overnight chia. Mix in oats, chia seeds, honey and some nut-milk into a jar and then leave it overnight in the fridge. You can add other ingredients you may desire to make this to your taste, like cacao, blueberries or peanut butter.
Don’t overcomplicate it – that’s exactly what causes the feeling of overwhelm that holds you back from eating breakfast daily. So, tell me – do you generally skip breakfast? Hit reply and let me know what your breakfast routine is (or isn’t!)
Do you need help with meal planning? Do you want to learn more about self love? Do you have any questions or you want to learn how to be healthy, happy and sexy? Please, don't wait any longer , your time comes. Book a breakthrough session with me and will have honest talk but in women's way. Book your session here https://www.facebook.com/commerce/products/1243246939130034/
With Love, Lilia
Being tired is something we all deal with – a simple part of life that we cannot escape. But how do you know when your tiredness is normal or something you should pay more attention to? Adrenal fatigue affects a significant number of people in various ways, and you could be dealing with it right now without even knowing.
Unsure of what the adrenal glands do, or where they even are? Don’t worry – you aren’t alone. The adrenal glands are located above the kidneys and they are responsible for producing important hormones. When the adrenal glands are unable to work as efficiently as they should, problems arise. This is common with people who are struggling with stress of all kinds – mental, emotional, physical. When the adrenal glands aren’t functioning properly, the glands aren’t producing important hormones such as cortisol and adrenaline. When this happens, the body feels the effects in various ways.
Here are a few ways to notice if you may be struggling with adrenal fatigue…
Difficulty getting out of bed. Insufficient sleep is one of the leading causes of adrenal fatigue. Without quality and adequate sleep, the adrenal glands will collapse. A patient suffering from adrenal fatigue often wakes up in the morning feeling extremely tired regardless of the amount of sleep they had.
High level of fatigue. High levels of tiredness or fatigue each day isn’t something to take lightly. Although aging can cause a significant drop in energy levels, there is still a distinct line between normal tiredness and something more. If you can’t get any relief from your exhaustion, no matter how much sleep you get or how well you eat, be sure to see your medical professional.
Inability to handle stress. It’s true that many people seem incapable of handling stress well. Some people seem to suddenly be incapable of handling stress when they were once very good at it. When you begin to feel a sudden change in your ability to manage stress, seek the attention of your medical professional and let them know about your change in stress.
Uncontrolled craving for salty foods. Keep a close eye on your cravings. If you crave salty foods regularly or have a new craving for salty foods that you can’t kick, your body may be telling you you’re your adrenals are suffering. When your adrenal glands are depleted, your sodium levels drop, causing the craving for a substitute – salty foods.
Excessively energy in the evenings. A person with adrenal fatigue may have too much energy in the evenings. Cortisol levels are high early in the morning, drop during the day, before peaking again in the evening. Often, this can lead to having trouble sleeping at night.
Other symptoms you should watch out for include:
If any of this sounds like something you’re dealing with, please be sure to see your medical professional and let them know about what you’ve been going through. The health of our adrenal glands are crucial in our overall wellbeing, so treating them well is of utmost importance.
If you found yourself in this article or you think you have any of this symptoms, don't wait any longer, schedule a consult with me. Remember, you wellbeing and your health is priceless and totally in your hands.
With Love, Lilia
First and foremost, it's important to understand the source and the cause of inflammation. Whether it be acute or chronic, caused by environmental irritants or what we're eating -- many factors go into why we're dealing with inflammation.
Chronic inflammation can indicate the body's inability to respond to its irritant. Infections can jumpstart an inflammatory response, along with other sources of inflammation such as stress, unhealthy habits, and other underlying health issues.
The good news, though, is there are natural remedies for inflammation, and a lot of those are naturally available foods that are probably already in your kitchen.
Filling your kitchen with anti-inflammatory foods will help combat your inflammation on a regular basis. Some powerful anti-inflammatory fruits include blueberries, strawberries, cherries, oranges, and pineapple. Many of these contain bromelain and quercetin which are incredible for helping ease inflammation in the body.
Some other anti-inflammatory foods to keep around include...
Ginger. Adding ginger to your routine can be quite simple -- add it to your meals, toss some in your juicer, or make some fresh ginger tea.
Green tea. Trade out that afternoon coffee for a green tea to enjoy the natural anti-inflammatory benefits it provides.
Beets. Beets can get a bad rap, but they are oh so good for you. Filled with the betalain pigment along with countless other beneficial nutrients, beets provide anti-inflammatory and antioxidant properties that your body will love. Toss some on your salad or in your smoothie and reap the benefits.
Tomatoes. The lycopene found in tomatoes helps provide the body with an anti-inflammatory benefit. Summer is a fantastic time to enjoy loads of tomatoes, so eat up!
Garlic. Garlic is so versatile and can be added to nearly everything. Take advantage of that and toss it in your home cooked meals to enjoy its anti-inflammatory benefits regularly.
Along with these important foods, sleep is another powerful element in reducing the risk of inflammation. If you’re in need of improving your sleep quality, take this as a sign to begin now. Sleep is such a crucial link in your overall well-being, not just with controlling inflammation. Making healthy lifestyle choices gives your body a better chance of curbing inflammation in the future, so start with baby steps.
What can you do this week to make healthier habits? It's a spring/summer time. Ya, hopefully summer. So my reflux went up, which makes me constantly coughing and my stomach is extremely sensitive. What i do? Eliminate triggers like dairy, bread and sugar. And thanks to my stressors, but i realize, that i didn't take care o myself enough. My me time is neglected. So I'm up to my cleansing, where i will invite you soon.
But meanwhile enjoy my gift Food that fight inflammation, my new e-book. You can down load here http://bit.ly/noinflamation
And I'm inviting you to my new 5 Days challenge Simple Summer Meals and smoothies, that will start on June 12th.
Join it here http://bit.ly/summerchallengelw
But if you really don't want to wait for no one and want to improve your way of living or just learn something new, you can always book a discovery session with me anytime.
With Love, Lilia
** Disclaimer: I do not provide the services of a licensed dietitian or nutritionist, information received should not be seen as medical or nursing advice and is not meant to take the place of seeing licensed health professionals.
Eating with the seasons is such a fundamental and interesting topic. The Earth produces just what we need, when we need it most, in the forms of different fruits and veggies that come and go with the seasons. For example, watermelon harvest is in the summertime when we need extra hydration from the summer heat. It quenches thirst and satisfies us in a special way -- is there anything better than a fresh slice of watermelon on a hot summer day?
In the same respect, eating in season can be just as comforting, refreshing and natural in every season. Not only is the flavor incredible when indulging in seasonal fruits and veggies, but the cost is also lower when a food is in season.
Here are a few of my favorite fruits & veggies in season…
Apricots - The allure of apricots lies in the fact that they are free of cholesterol, saturated fats, and sodium - and are an excellent source of Vitamin C, Vitamin A, fiber, and potassium. Originally from China, apricots skin color varies from cream to bright orange. The trick is to go for apricots that are uniformly colored, firm and plump.
Broccoli - Broccoli, a staple in my kitchen, is the hot veggie in season this spring. For the best outcome, select fresh broccoli heads with tight, bluish-green florets. It’s an excellent source of folate, vitamins, and dietary fiber.
Mangos - Mangos are quite popular year-round, but more so in the Northern Hemisphere this spring. Select firm mangos with a savory aroma, and try to avoid mangos with sap on skin. Cut these up atop your salads, toss them in your smoothies, or enjoy them raw.
Snow Pea - Popularly known as a Chinese pea pod, snow pea is another great green veggie available this spring. Good snow peas are flat and shiny with tiny peas inside and are high in manganese and iron.
Spinach - This season, pick crisp, fresh, green bunches that show no evidence of pest infestation. Rich in folate, manganese, magnesium, vitamins, and dietary fiber. Sauté some spinach as a compliment to your eggs in the morning or use it raw in a fresh salad.
Strawberries - Strawberries are a spring fruit staple - packed with vitamin C and folate. Free from fat and sodium, good strawberries are firm and bright red in color.
If you aren’t familiar with what fruits and veggies are in season throughout the year, try a quick Google search and make a list of your favorites and when they’re in peak season. Be sure to revolve your recipes around these in-season produce, and you will reap the benefits of eating fresh fruits and veggies in-season.
Are you ready to prep yourself for the summer? The 21raw food detox is coming in a few weeks as well as 5 days summer meal challenge. Don't want to wait that long? Book your discovery session and we can go through your blocks and challenges, and create a road map, that is suitable for you personally.
With Love, Lilia
Spring has finally arrived – a time when we naturally want to refresh & rejuvenate ourselves and our surroundings. The winter blues may still be lingering, which creates the perfect opportunity to learn some natural tips and tricks on peeling away the rest of those winter blues and enjoying the new season.
There are countless ways to boost your mood naturally, but I’d love to tell you about a few of my favorite foods that naturally boost your mood and help you calm down.
4 Foods that Boost Your Mood & Help Fight Anxiety Naturally
Asparagus - Asparagus is loaded with folic acid, which has been associated with stabilizing and boosting your mood. One cup of asparagus offers two-thirds of your daily folic acid requirements. As if that wasn’t great enough, asparagus goes well with nearly any meal! Sauté, steam, roast or grill it – it’s quick, simple and a delicious addition to your meal.
Avocado - The numerous benefits that avocados boast make them a favorite addition to my meals. A slice of avocado is chock-full of Vitamin B which is essential for healthy brain cells and nerves. Also an excellent source of potassium and healthy fats, avocados hold many benefits that can assist in boosting your mood.
Blueberries - Although they are small, blueberries are a Vitamin C and antioxidant powerhouse. These benefits are crucial in helping to protect against and repair cell damage. Quercetin, an antioxidant found in abundance in blueberries, is an incredible natural anti-inflammatory.
Almonds - Munching on almonds is an age-old trick for reducing stress. Almonds are high in Vitamins E and B2, both of which are great immune system boosters during stressful moments. Just a few spoonful’s of almonds can do wonders for your mood.
These are just a few of my favorite foods that can help boost your mood and keep stress at bay. There are numerous others, such as spinach, oranges, fatty fish such as salmon, and more.
What do you do when you feel the stress packing on? Do you first think to reach for a comfort food that may not be of service to your health? It’s natural to feel this way, especially if you do not program yourself to think about healthy ways to combat your stress and elevate your mood. I encourage you to think of healthy ways to elevate your mood, using your own wisdom and even a few of the tips you read here today! What do you plan on doing next time you need a mood boost?
If you wonder where to start, please book a discovery session with me. We can discuss your challenges, find out what is on your way and draw a plan.
To your health and happiness.
With Love, Lilia
Are you in a low-energy rut? Sometimes it's lack of sleep that's the culprit, but other times – even if you're getting your Zzzzs – you can fall into a vicious low energy cycle. And before you know it, you're making frequent stops at Starbucks to kick start your day. Make a few tweaks to increase your energy naturally without relying on caffeine or processed sugar.
Here are some of the ways that you can keep your energy level high all day.
Apple cider vinegar has been tied to many health benefits, but did you know that increasing energy is also one of them? The amino acids contained in apple cider vinegar work to counter fatigue. Next time you're feeling worn out, add a teaspoon or tablespoon of apple cider vinegar to a glass of water or your smoothie and watch your energy level rise.
2. Fuel up with fiber
Starting your day off with a breakfast containing fiber can help boost your alertness throughout the day. This is possibly because fiber takes longer to digest by slowing the absorption of food in the stomach, so blood sugar levels remain more steady for a longer period of time. Some great options are whole-grain toast or a bowl of oatmeal with ground flaxseed.
3. Pick a protein
While protein isn't going to give you the energy surge you would get from a macchiato, it's in it for the long haul giving you lasting energy for hours to come. Include protein in your meals throughout the day for energy without the crashes.
4. Have more frequent meals
Rather than having three meals a day, it may be beneficial to you to eat smaller meals more frequently throughout the day. This allows you you to maintain a higher, more stable blood sugar level throughout the day so you're not experiencing the sugar highs and lows.
5. Go for a stroll
If you tend to get a mid-afternoon energy downturn, going for a short walk can invigorate the rest of your day. The next time you feel a coffee run coming on, head outside for a walk instead.
These are just a few ways that you can increase your energy. Start with one of these tips and over time you'll begin to reap the benefits of lasting energy -- all it takes is a few simple shifts in your habits.
What do you plan on implementing this week to try to maintain your energy throughout the day? I’d love to hear, hit reply and let me know what you plan on doing!
If you really looking for a change, you have few options. You can book a Free 30 min discovery session with me, where we can find out where you are at this moment and create a road map.
Another option is to participate in my coming soon Smoothie Challenge and Raw Food Spring Recharge program. Or book a 1h consultation with me where we not just create a road map, but will work on your challenges and sabotage and create steps on how to overcome.
With love, Lilia
If you're like most people, you might believe that eating healthy requires a lot of work. From planning out meals to grocery shopping to buying quality ingredients – it can seem like a mass effort sometimes. That’s not to say the effort’s not worth it -- but a big effort that sometimes seems easier to simply avoid, right?
We all know that eating the right foods, especially vegetables, is essential to better health. But what if you're not a huge fan of shopping, chopping, and prepping? As it usually goes, the things that are the best at keeping us healthy and nourished aren't always the easiest path to take. It takes some practice and trial and error to find your sweet spot for infusing health into your day on a daily basis – and one great place to start is finding some simple ways to add more veggies into your day.
Here are my 4 favorite ways that you can add veggies into your day...
1. Use Veggies to Kick Off Your Day
Vegetables are not just for lunch and dinner. Kick off every morning with veggies on your plate. Throw a handful of kale into your morning smoothie or use last night's leftover veggies to whip up an omelet. There are numerous ways to add veggies to your morning meal, and getting them in early means you’re well on your way to eating your daily servings of veggies by dinner time.
2. Go for Frozen
Fresh veggies are typically the better option, but chopping and preparing vegetables from scratch isn't always practical for many of us. So, stock up on frozen veggies on your next supermarket run. Freezing vegetables is considered minimal processing, as many of the veggies will still retain a lot of their nutritional value. Having frozen vegetables on hand at all times leaves you no room for excuses when you’re in a time pinch.
3. Double Up
When you're preparing salads, soups, pasta sauce, or a healthy casserole, double the amount of vegetables that the recipe calls for. Stir extra veggies into your soups or put an extra portion into your sauce. You’ll only enhance the flavor and nutritional value, so it’s a win-win!
4. Join the Meatless Monday Movement
If you’re a meat eater, have you started going meatless on Mondays yet? This is an excellent way to get more veggies onto your plate every week, and it's simple. Just cut out meat on Mondays and dedicate your plate to more fruits and vegetables. If Monday is not convenient, pick another day that works for you. Not only will you be lowering your grocery bill and getting more nutrients by eating more veggies, but you're also trying something new, and variety is the spice of life!
Vegetables are a fabulous source of many beneficial nutrients for your body. When you cut back on processed foods and "sneak" more vegetables into your day - you're making better choices that set you up for a lifetime of healthy habits.
So, what are a few ideas that have sparked? What’s on the plate next week for Meatless Monday? I’d love to hear your ideas, so hit reply and let me know what you plan on cooking up!
Finishing on this sparkling note, let me add something. If you think or you want to learn more, need more directions, ready to change your life, please contact me for your free discover session. If you are ready for bigger step i have a variety of options for you: clean eating, detox and many more. Stay tune for my upcoming spring detox. Enjoy your freebies. be healthy and happy. I can help you, just knock into my door and you will never regret. With Love, Lilia
Spring is a time of renewal – a time that the world around us blooms and sprouts in beauty – and there’s an innate desire within us to do the same. The heaviness of Winter is still lingering, but when the sun starts shining a little warmer, we desire to go into major spring cleaning mode.
This could mean our homes, closets, eating habits, relationships, and maybe even a social media detox -- who can’t use that every once in awhile!? Needless to say, we are thirsting to feel a little lighter, in more ways than one, when Spring finds us.
Here are a few ways you can feel lighter this Spring…
1. Simplify. Simplify your meals and you’ll feel like a brand new person. Meal planning, grocery shopping, having to think of what’s for dinner each night… it’s exhausting. Try eating very simply for the next week and see how things shift for you. Eat whole foods, with few ingredients and low prep time. Think mason jar salads or roasted broccoli and a small piece of grilled salmon. Simplicity.
2. When life gives you lemons. It may sound incredibly simple, but that’s what we’re doing here! Simple, beneficial changes that don’t overwhelm. Add a squeeze of lemon into your water in the morning (and throughout the day, if you wish) and enjoy the alkalizing, naturally detoxification benefits. Your digestive system will thank you and you’ll enjoy a nice boost of natural energy.
3. Start small. Make a list of what you’d like to declutter in your home. Start small, and make a list of which tasks have priority. Can you not even remember the last time you’ve worn one whole half of your closet? Start there. Start with whatever is the biggest burden on you. The state of your surroundings has a huge impact on your overall wellbeing.
4. Improvements. What have you been hoping to add to your life to give it more value? Have you been meaning to start painting again? Have you been promising yourself for months that you were finally going to start working out, or reading more? What instantly pops in your head when you read this? Start by adding one thing in the next week that will improve the quality of your life. Perhaps that’s a new, relaxing evening ritual or a commitment to get bi-weekly massages for stress relief. Pick one thing, and go for it!
Baby steps coupled with consistent, daily action will get you there in no time, without overwhelm. I’d love to hear what you pick. Hit reply and let me know what new thing you’re going to start next week to add more quality to your days, and I’ll let you know what I picked!
What are you planning to do? Are you ready to detox/clean your life and body? Are you ready to shed that unwanted pounds? Or you just simply ready to bring something new to your life, feel happy, healthy and sexy again? Do you want to say good buy to your stress and depression, bring your life and hormones to a balance?So many questions, ha? But the good news, i van help you to find answers, i can help you to find out why you are sabotaging your life and whats behind it. And the most important, I can teach you how to transform your life. Don't wait, don't hesitate. Just one click, contact me, make an appointment and you will feel much better just with one conversation. Put your fear behind, make a step toward happy YOU.
P.S. My 21 Days recharge is coming soon. If you are ready, don't want to wait for a group and you need a personal approach, please contact me right away. I'll be more then happy to start with you 1:1. Love, Lilia
Have you ever struggled to lose weight when you feel like you’re doing everything right, but the scale is not budging? I have been right where you are and felt this same frustration. Sometimes we can seemingly do all of the things we think we should be doing to reach our health goals, but our metabolism is working against us. Having a healthy, functioning metabolism to regulate our bodies is a crucial piece of the puzzle.
There are things that can cause a sluggish metabolism and a slew of things we can do to rev it up, as well. I’m sure you’re familiar with some of those tried-and-true ways to kick your metabolism into gear, which do in fact work very well. Some of these popular tricks include…
Getting enough sleep. Sleep is when our bodies rejuvenate and replenish, so getting healthy amounts of sleep on a regular basis will help to keep a healthy metabolism.
Staying hydrated. Drinking enough water affects your metabolism, so drink up! Drink approximately half of your body weight in ounces throughout the day. Proper hydration lends far more benefits to your health than a healthy metabolism, so this one is very important.
Don’t skip breakfast. A large percentage of the population skips breakfast. Mornings can be rushed and busy, but starting your day with a healthy protein packed breakfast is very helpful for cultivating a healthy metabolism.
And of course, exercise! Specifically, High Intensity Interval Trainings (HIIT) are excellent for hitting the metabolism reset button.
Here are 2 more ways to jumpstart your metabolism that you may not have heard of before…
Eating enough. There’s a common misconception that eating less helps you lose weight, which is not entirely accurate. Eating enough calories spread throughout your day will keep your metabolism constant. Overeating is never a good idea, but don’t be afraid to eat healthy, whole foods!
Get spicy. Adding some hot peppers into your meals may give a pop to your metabolism, so if you enjoy a little spice in your meals, remember this trick.
Pick out a tip or two to start implementing this week if you’ve been frustrated with your goals to lose weight taking longer than you’d hoped. Send me a reply and let me know what you plan on trying, I’d love to cheer you on!
Do you feel like you need to revamp you whole life, including metabolism? Sign up for a a 30-60 min consult, where we will discuss your challenges and draw a map to a life, where you will be and fell healthy, happy and sexy.
For those of you who are ready and knocking into my door, my Fit, Healthy and Sexy Jump start coming soon. Watch for announcement. With Love, Lilia
The holidays are over, and we’re entering the New Year with fresh goals, the intent to reach them, and excitement for what’s possible in the coming months. Every year, the #1 most popular New Years Resolution is to lose weight. To be honest, I've made that resolution countless times myself, and I'm sure that you have as well. What is the first thing you think of when you hear "lose weight"?? That D word that instantly causes anxiety.
I want to encourage you to ditch the diet mentality this year. They're almost always unsustainable, leave you feeling deprived and counting the days until the plan is over. Who can live happily like that long-term? Hardly anyone, which is precisely why these resolutions are short-lived and we resolve to try again next year. I have good news -- it doesn't have to be this way.
This year, resolve to find your perfect balance. Try a few of my favorite tips…
Balanced decisions. Resolve to make healthier decisions that make you feel great, not ones that make you miserable. It’s much more simple than following a strict plan and will leave you loving your new lifestyle. Following strict plans can leave you feeling deprived, which can lead to rebellion and that's absolutely not what we want! Balanced decisions are far more beneficial and enjoyable long-term.
Simple changes over time. Instead of trying to do a complete overhaul of your life, start by making these smart, balanced decisions over time. Changing your habits and doing it slowly leads to creating healthier habits that last without overwhelm and confusion.
Step by Step. Start with one new healthy habit a week. With this method, you’re focusing on one thing that improves your health at a time as it becomes a part of your routine. For example, for your first week, focus on drinking enough water. Most people do not, and this is always a fabulous place to start. You’ll see and feel changes quickly, and you can move onto your second week with another small health goal to implement.
What are some of the most important aspects of your health you'd like to change? Brainstorm some manageable steps to reach these goals and get to work! I’d love to chat with you about your health and life goals and how I may be of help to you reaching them. Accountability is a tremendous factor in achieving your goals, and I would be delighted to be by your side as you journey through this!
If you feel that your time comes and you want, and ready to finally change your life, I’m here to support you. The season of 2017 is open. The sign up for consultations is up. Don’t wait or hesitate, make this important first step, contact me and set up a consultation. You will feel happy right away after making the decision.
Sign up here http://www.liliaswellness.com/contact.html
HAPPY NEW YEAR.
Your coach, Lilia
There are few things that can instantly remind you of the holidays, no matter what time of year it is – the scent of a pine tree, the aroma of cinnamon and nutmeg – they instantly take you there. Holiday spices are incredibly inviting, comforting and most of all, very beneficial to your health.
These spices hold a purpose beyond their delicious taste that you may not have realized before. Your favorite holiday spices have wonderful health promoting properties that provide you with several health benefits to keep your immune system strong this season.
Benefits of your favorite Holiday spices…
Cinnamon. Arguably the most popular of the holiday spices and the most widely used year-round. Cinnamon provides a warming effect to your body in the cold months, boosts your immune system, stabilizes blood sugar and aids in digestion.
Nutmeg. Another favorite holiday spice, nutmeg adds a punch of flavor with only a tiny amount needed, so use sparingly in small doses. Nutmeg stimulates your digestion, helps in detoxifying the body and promotes healthy circulation.
Cloves. Similar to cinnamon and nutmeg, cloves also help with promoting healthy digestion, which is certainly helpful after those heavy holiday meals. Cloves are also beneficial for reducing phlegm, which is a common occurrence this time of year due to cold and flu season.
Rosemary. A favorite to add to your roasted veggies, rosemary is a popular Mediterranean herb that can be used sparsely to add a punch of flavor to your dish. Rosemary is helpful for natural stress relief, combatting inflammation, detoxifying the body and calming an upset stomach.
Peppermint. The perfect follow-up to your hearty meal, peppermint is wonderful for aiding in digestion, relaxing the stomach and enhancing your mood. Have yourself a cup of peppermint tea as a daily ritual during the cold months, and take notice of how different you feel.
As you can see, you have an array of health promoting herbs and spices to infuse into your kitchen this season. Whether it be adding a cup of peppermint tea to your post-dinner wind-down, a dash of cinnamon in your steel-cut oatmeal in the mornings, or sprinkling fresh rosemary on your roasted vegetables – take all the chances you can to enjoy these beneficial spices this season. Bon appétit!
Holiday season can be very stressful. If you already feeling like you are on the edge or wants to know how to make it different, don't wait for a New Year and new resolution, contact me here www.liliaswellness.com/contact.html for a free breakthrough session, where we can discuss where you are standing right now, what are your plans and goals and most important - what is holding you back. What are those secondary benefits of your procrastination, how to move them out of your life or use them to your favor.
And be ready, right after Holidays we are starting out new challenge.
We’re encroaching on the most wonderful time of the year, wouldn’t you agree? There are so many lovely things about the holiday season that I’d have a hard time listing only a few.
I’d have to say, though, that universally, we all look forward to the delicious foods that accompany this season. The veggies can typically get overlooked during the holidays as we prepare to overload on them in the New Year (resolutions, right?) – and when the veggies do show up in the spread, they’re generally slathered in butter or in a casserole. Don’t get me wrong, we all love a good casserole, but admittedly, it does take away from the nutritious value of your vegetables.
Luckily, there are loads of superfoods in season that can be quite festive, as well. I wanted to let you in on 7 of my favorite red and green fruits & veggies that will provide you with heaps of vitamins and nutrients, while making your taste buds happy as well.
Top 7 Superfoods in Season
Broccoli – With loads nutrients including Vitamin C, Vitamin K, and Fiber, steaming up or roasting some broccoli is a quick, healthy side item to any dish.
Cranberries – Providing you nutrients such as Manganese, Vitamin C, and Fiber, Cranberries are often found on the dinner table this time of year. Eat up!
Cabbage – Red cabbage has an astounding amount of Vitamin K -- which helps with regulating blood clotting and transporting calcium in the body, to name a few. You also get an enormous amount of other beneficial vitamins such as Vitamin C and Manganese.
Beets – The rich color of beets comes from betalains. Beets are loaded with antioxidants and anti-inflammatory supporting nutrients. The betalain pigments found in beets aids in the detoxification process, which we all could use some of!
Kale – Packed full of Vitamin K, C, A. Quite possibly the most popular leafy green, it’s also versatile and easily slipped into any recipe or smoothie. Steam it with some fresh garlic, sauté it with some olive oil, make a hearty salad with it.
Radishes – Radishes add a great pop of color to your plate while also acting as a cleanser of toxins for your digestive system. Due to their Vitamin C content, consuming radishes can also help keep your immune system strong this season.
Cucumber – As well as many others listed, cucumbers are quite helpful in providing you antioxidants and anti-inflammatory benefits. These are great to have as a crunchy snack or in salads for a pop of flavor.
As for me, I can't even choose which one i like the most. They are all my fav. You can do so much with all of them. Did you ever try baked radishes? OMG. Sprinkle with olive oil and pinch of Himalayan Pink Salt, baked for 30min. It's a blast. You can add some of your favorite herbs as well.
I have sooo many great recipes for you to use during the holiday season. If you want to prepare yourself for this year to be different and you want to discuss your challenges or will know how better be prepared for the holidays, I'm inviting you for my free Breakthrough Session.
Or, don't forget to get my newest Freeby 4 WAYS TO DITCH THE BLOAT here.
Stay tune for my upcoming 14 Days FREE Happy and Healthy Holiday Challenge.
With Love and to your Health,
Your Coach Lilia
There’s a fine line between waiting too long between meals and snacking all day to curb your hunger. Waiting too long can cause you to overeat during your mealtimes because you’re ravenous – and grazing all day can lead to mindless or habitual eating that could cause overeating, especially when you’re still eating full meals at meal times.
The fine line – the sweet spot – is figuring out your unique way of snacking smart and being prepared.
Here are three steps to get you there…
Snack tip: Having a tall glass of water when you feel the urge to snack will help keep you hydrated throughout the day. Dehydration can cause you to crave unhealthy foods and to feel hungry when you’re just thirsty. So keep your hydration levels up and you’ll be feeling great in no time!
Don’t forget, that Autumn is a great time of the year to get rid of those summer toxins from your summer picnics, clean your liver, your mind, life and prepare your body and mind for Holidays and Winter.
If you ready to learn about Clean and Mindful Eating, try my Simple with delicious meals detox or just want to know how and where to start to improve your wellbeing, lose everything unwanted in your life and body, feel confident, healthy, happy and sexy, please contact me for your breakthrough 30 minutes consultation.
Your Coach Lilia
Hello, my dear friends. I know, I know. Long time no see. From now on, I promise, I'll be with use on a regular basis. For those of you that have had a tough hot summer - the good news - Autumn is here with cooler days and nights, nourishing foods and beautiful time to detox your body, show the love to your liver, to yourself. But before I start inviting you for the Autumn Detox In my Private Tearoom , I'd like to help you with preparation. How? Start slowly moving to detox foods or start adding these foods into your everyday life.
We are inundated on a daily basis with toxins we cannot avoid. The world we live in is toxic and stress is a biggest producer of our toxins, the air we breathe is full of pollution, our water is not 100% clean. Fortunately, there are many things we can avoid and control when it comes to what enters our bodies. Choosing to fuel ourselves with foods that naturally fight toxins is an essential step in decreasing our toxic load. As for stress - we will talk about it separately.
Here are five foods that naturally detox the body…
1. Garlic. Packed with sulfur – a mineral that supports the body in detoxification. Garlic is also extremely valuable to the body as it contains anti fungal, antiviral and antibacterial properties that keep your immune system resilient. Best news yet – it’s delicious and a great addition to almost any meal. So, eat up!
2. Turmeric. You may know this beneficial herb as the main spice in curry. Great for inflammation, free-radical fighting antioxidants, and detoxing the liver. You can use turmeric to season your veggies, add into your soups, take it as a supplement or make a homemade turmeric tea. (recipe below)
3. Leafy greens. It’s no surprise that I’m telling you how advantageous it is to eat your greens, right? Loaded with vitamins, minerals, and nutrients, getting greens into your diet will leave you with lasting results. Greens are also filled with fiber which helps you to feel satisfied longer. You can be sure to get your greens in salads, green smoothies, juicing and cooking your greens into your meals.
4. Dandelion Root. You may not have been expecting that one! Yes, dandelion root has incredible health benefits – especially beneficial for your digestive system and your liver. A favorite way to add this into my diet is by drinking dandelion root tea, which you can pick up at your health food store.
5. Beets. Beets are fantastic for detoxing the liver, among the tremendous amount of antioxidants, calcium and vitamins they possess. As for me, I love beets, either raw or cooked. I eat them in a very simple way. I grate them (raw or cooked), mixed with olive oil , tid bit of salt and pepper. Actually from now on I use Amino Liquids instead of salt. Just love the taste of it. O, forgot to mention, wear gloves, when you deal with this delish food. Otherwise, good luck with cleaning your beautiful hands.
Detox Tip: If you notice, many of these detox benefits include detoxing the liver. When the liver is clean and functioning optimally, your body is better able to balance your energy, hormones, and the rest of your body functions more pleasantly. Stay tune to my coming webinar "Detox your Liver" sometime in October. Soon, soon you will here from me.
Homemade Turmeric Tea Recipe
• 3 cups of water
• 1 teaspoon of ground turmeric
• Honey to taste (optional)
• Cinnamon to taste (optional)
• ½ teaspoon of ginger (optional)
Blend all ingredients together in a blender, pour into small pan and heat on the stove until the desired temperature is reached. Enjoy!
I'm sure you will fall in love with these foods as much as I'm. Try them, experiment with recipes(I have so many of them, but the most delish and favorite in my upcoming program), eat them with pleasure and love. For those of you who are ready for detox or transform your life, but don't know where to start, I'm offering a discovery consultation, connect with me via connect form here http://www.liliaswellness.com/ or FB personal messenger as well as living your comments. Don't forget to share these tips with the world. The more people we touch the more health and love we will bring to this world . Don't wait for others, be among first. September as important as January, as a new start. For all others, stay tune for my upcoming webinar "Detox your liver" and Autumn Detox in my Private Tea Room.
Love you, Lilia