End Your Struggle with Food & Eating

Hi,

I've got something great in store for you!

I've been putting together my next summit The Well Fed Mind. I have brought together some of the top experts in the field of health and wellness to speak to you about how to nourish your mind and your body so you can overcome the struggle with yo-yo dieting and emotional eating for good!

You will hear from Michelle May, M.D on how to break the Eat- Repent- Repeat cycle.  Elisha Goldstein Ph.D, the creator of the Center for Mindful Living, will tell you how mindfulness can help you permanently change your habits and behaviors around food and eating and Chef AJ will tell you how she shed pounds and stopped emotional eating by adapting a diet of eating whole, unprocessed foods. 

And that's just the tip of the iceberg on my amazing guest speakers! This is a FREE online summit that I created just for you! 

Each day starting March 14th you will hear from two of the experts and receive a downloadable FREE GIFT  that all of my experts will have for you.

Just CLICK HERE to grab your seat, get all of the details and Meet The Experts!​

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Here are some GREAT TIPS from my guest Michelle May, M.D founder of

Am I Hungry Mindful Eating Programs 

Mindful Eating: Get Out of Autopilot

Have you ever finished a candy bar and wished you had just one more bite? Are you surprised when your hand hits the bottom of the popcorn bucket at the movies? Do you ever feel completely stuffed and miserable after you eat?

These are all symptoms of mindless or unconscious eating.

Many people eat while they watch TV, drive, work-even while talking on the telephone. And many people eat too fast, so busy filling the next forkful that they don't notice the bite in their mouth. Since your brain can only really focus on one thing at a time, you'll miss the subtle signs of fullness so you won't stop until you feel uncomfortable or until you run out of food. Most importantly, you won't enjoy your food as much so you have to eat more to feel satisfied.

Mindful Eating is Eating with Intention and Attention

Eating is a natural, healthy, and pleasurable activity when it's done to satisfy hunger. The bottom line is that a healthy lifestyle is not just about what you eat. How you eat matters just as much.

Choosing to eat "mindfully," in other words, giving food and eating your full attention, will allow you to have optimal satisfaction and enjoyment without eating to excess.

Mindful eating makes it possible for you to experience the difference between physical satisfaction and fullness. Mindful eating also allows you to feel more satisfied with smaller quantities of food. Learning to savor your food simply makes eating more pleasurable. Knowing what satisfies you and getting the most pleasure from your eating experiences are key factors for a lifetime of health.

Simple Steps for Mindful Eating

Try the following strategies for Mindful Eating to help you identify your body's signals and truly enjoy your food:

•   Start by recognizing whether you're hungry before you begin eating. If you aren't hungry, you won't be as interested so it will be harder to stay focused. Besides, if a craving doesn't come from hunger, eating will never satisfy it.

•   Don't wait until you're famished. One of the keys to conscious eating is to keep your body adequately fed to avoid becoming overly hungry which increases the chance that you'll overeat.

•   Next, decide how full you want to be when you're finished eating. When you eat with the intention of feeling better when you're done eating, you're less likely to keep eating until the food is gone.

•   Choose food that will satisfy both your body and your mind. Our society is so obsessed with eating right that we sometimes eat things we don't even like. However, satisfaction comes not just from fullness but from enjoying the taste of your food--without guilt. Feeling guilty about eating certain foods actually causes more overeating, not less.

•   Set the table in a pleasant manner. Creating a pleasant ambience adds to the enjoyment of eating and to your level of satisfaction. Besides, you deserve it.

•   Eat without distractions. If you eat while you're distracted by watching television, driving, or talking on the telephone, you won't be giving your food or your body's signals your full attention. As a result, you may feel full but not satisfied.

•   Eat when you're sitting down. Choose one or two particular areas at home and at work that are only used for eating and eat only there. For example, do not eat while standing over the sink, peering into the refrigerator or sitting in bed.

•   Appreciate the occasion. Appreciate the atmosphere, the company, or simply the fact that you're giving yourself the opportunity to sit down and enjoy your meal.

•   Take a few breaths and center yourself before you begin eating. This will help you slow down and give eating your full attention.

•   Appreciate the aroma and the appearance of your food. Notice the colors, textures, and smells of the food and imagine what it will taste like.

•   Decide which food looks the most appetizing and start eating that food first. If you save the best until last, you may want to eat it even if you are full.

•   Savor the aromas and tastes of your food as you eat it. Put your fork down between bites and be conscious of all the different sensations you are experiencing.

•   If you notice that you're not enjoying what you chose, choose something else if possible. Eating food you don't enjoy will leave you feeling dissatisfied.

•   Pause in the middle of eating for at least two full minutes. Estimate how much more food it will take to fill you to comfortable satiety.

•   Push your plate forward or get up from the table as soon as you feel satisfied. The desire to keep eating will pass quickly. Keep in mind that you'll eat again when you're hungry.

Notice how you feel when you're finished eating. If you overate, don't punish yourself. Instead, be aware of the physical and/or emotional discomfort that often accompanies being overly full and create a plan to decrease the likelihood that you'll overeat next time.​

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My mission is to help everyone who has spent years struggling with yo-yo dieting, emotional eating and their relationship with food and weight. 

I can help you break those old behavior patterns and limiting beliefs so you can live vibrantly and be your best self!

Hop on board and join me at The Well Fed Mind Summit! Be sure to share this email with all of those you know and love!

To good health & happy days!
xo,
Lisa

Lisa Goldberg MS,CNS,CDN
Nutrition Counseling & Behavior/Lifestyle Coaching
www.HealthCoach-Lisa.com
lisa@healthcoachllc.com
212-920-0070

Long-term Weight Loss is About More Than Your Diet Plan

“This is hard”

You have no idea how often clients sit in the chair across from me and say “this is hard”. My response…”yes it is”.

This was the scenario the other evening when I was working with Mary. (not her real name)

Mary and I are about 7 weeks into the process.  Last week she sat down and the first thing she said was “this is hard”. I agreed with her and we talked about why this was harder than what she did before.

Mary had worked with a nutritionist before and lost 25lbs. Within the year she gained back the 25lbs. She came to me wanting to lose the 20-25lbs she re-gained.  She had issues with night-time eating and unhealthy snacking at work. She revealed she is unhappy at work and sometimes bored and lonely at night.

Before it was about ‘eat this and not that’. As long as she exerted her will power and ate what she was told the weight came off. The weight came back on because she didn't address any of the reasons why she put on the weight in the first place.

The truth is, the work you need to do is hard. It's hard because it’s about more than me telling you what to eat, how to eat and food records (though all of these things are important for long-term weight loss and lifestyle changes.)  You address the crap that either went on in your life growing up, the crap going on in your life right now or both. There are reasons why people go on and off diets ALL the time. I did a survey that told me most people have tried more than 10 different diets in their lifetime to date.

Barbara came to me wanting to lose 100lbs. She doesn't feel well most of the time. She has a bucket list to fulfill and can’t do any of the things on her list carrying around the extra weight. Barbara and I have been working together for about a month. She’s been having a problem with the planning part especially in the evening. She said she couldn't stand on her feet long enough in the evening to cook herself a good dinner so often she ended up grazing throughout the night. Something about what she had been telling me wasn't adding up. She was able to take her dogs for a walk, make it to swimming class and told me she was busy throughout the day. I finally called her on her story of not being able to stand. As I suspected it was just an excuse. She had never been organized to plan dinners, ever. Because she never did it she found it challenging and she was admittedly lazy. If Barbara doesn't practice changing this way of thinking and the behavior that goes along with it she will never live her bucket list.

Does your stinkin thinkin keep you stuck?

Are you clear about the habits and behaviors that keep you forever in a dieters mentality and losing and regaining weight? 

Is food and eating a constant struggle?

If you are exhausted from constantly dieting and thinking about food then take the next step.... CLICK HERE and let’s talk!

In good health, Lisa  www.HealthCoach-Lisa.com 212-920-0070 lisa@healthcoachllc.com

The Hard Truth About Dieting

Do you think about the struggle with dieting, losing weight and keeping it off? Do you think about the emotional ups and downs that always follow living on the same diet “roller coaster?”

The frustration of “cheating” on your diet, the constant tinge of hunger that goes along with starvation, and the realization that it’s just too easy to put all the weight you might lose after a diet right back on again…

All of this can come to an end if you learn how to change your habits, behaviors and the relationship you have with food.

Losing weight doesn’t have to be a struggle, it doesn’t have to be hard, and your body doesn’t need to make it a challenge—and right now I’d like to invite you to a free event that will show you exactly why.

                                                                                                                   

I've been dying to tell you this for some time but I've had to keep things "under wraps" until everything was set in stone…anyway, I can finally let the cat out of the bag!

Here's the deal:

I am hosting a digital summit where 21 nutritionists ,doctors, authors, psychologists, coaches, therapists  and other transformational experts will gather for 11 straight days to pour out 100% of their techniques, tools, trade secrets, and more!

It's known as the Right Mind, Right Weight Summit.

This isn’t just another “diet discussion” that will tell you about what you can and can’t eat or how much you have to exercise to see results. This event is focused on changing your perspective on healthy eating and why your thoughts, habits, and relationship with food are really the reasons you always re-gain the weight you lose and keeps you feeling stuck.

You’ll discover that losing weight doesn’t have to be difficult because you don’t need to “diet.”

All you need to do is register for this summit and create the habit, behaviors, and beliefs about food that result in natural choices.

Here’s the best part…

I want you to attend the event 100% free of charge. That means you (and whoever you would like to invite)! Invite all of your friends and family!

Because of your loyalty as a friend and follower I'd like to give you one of my exclusive invitations to attend this 11 day, transformational tele-summit event.

Spots are limited so you'll need to register via this link below:

www.rightmindrightweight.com 

Remember, this incredible tele-summit event is 100% free for you.

To your health and wellness.

Warmest wishes,

Lisa

Nutritionist & Weight Loss Coach

www.HealthCoach-Lisa.com

lisa@healthcoachllc.com

212-920-0070

10 Diet and Nutrition Myths Debunked

10 Diet and Nutrition Myths Debunked

1)  All fats are bad- The fact is we all need fat. But not all fats are created equal. Monounsaturated and polyunsaturated fats are good for you and they won’t clog your arteries like saturated and trans fats.  Fats aid nutrient absorption and nerve transmission, and they help to maintain cell membrane integrity.

2)  Brown sugar is better than white sugar- Brown sugar is actually white sugar with added molasses.

3)  Sugar causes diabetes- If you have diabetes you do have to watch your sugar and carbohydrate intake. However, if you do not have diabetes, sugar intake will not cause you to develop the disease. The main risk factors are high calorie/high fat diets, being over weight and a sedentary lifestyle.

4)  Brown eggs are more nutritious than white eggs- Eggshell color has nothing to do with the quality, flavor, or nutritive value of the egg.  According to the Egg Nutrition Council egg shell color has to do with the breed of the hen.

5)  Avoid shellfish if you have high cholesterol- Dietary cholesterol found in seafood has little effect on blood cholesterol in most people. Saturated fats and trans fats are the most important factors that raise blood cholesterol.

6)  Avoid carbohydrates to lose weight-  Many low carb diets do not provide sufficient carbohydrates or calories to the body for daily maintenance so the body will begin to use stored carbohydrates (glycogen) for energy. When your body begins to use glycogen, it releases water. This is why you lose so much water weight (not fat) when you begin a low carb diet.  Your muscles and brain need complex carbs for energy so choose complex carbs that are high in fiber. Avoid the white empty carbs.

7)  Skipping meals can help you lose weight-  If you skip a meal your body will be in starvation mode and therefore slow down the metabolism to compensate. The tendency is to then overeat at the next meal because you are SO hungry. Eat regularly timed meals to keep you blood sugar balanced since insulin is a fat storing hormone.

8)  Avoid nuts because they are fattening- While its true that nuts are calorie dense, they are high in mono and poly unsaturated fats as well as plant sterols. All of which have been shown to lower LDL (bad) cholesterol. In 2003 the FDA approved a health claim that 1.5oz nuts per day as part of a low fat low cholesterol diet can help reduce the risk of heart disease.

9)  Red meat is bad for your health- Studies have shown a link between red meat and heart disease mainly because of the saturated fat content. Instead of giving up red meat, switch to leaner cuts of beef and pork. For beef choose top round, top sirloin and flank steak. For pork choose tenderloin and loin chops.

10)  Do not eat after 7-8 pm-  Everyone has heard that if you eat late at night anything you eat will automatically turn to fat. The truth is it’s your total caloric intake in a 24hr period that matters. Your metabolism is slower while you sleep than during the day so it is best not to eat a big meal before going to bed.

               For more Diet and Nutrition tips LIKE my Facebook page!

www.facebook.com/nutritionistlisagoldberg

NEW Online Group Weight Loss Program

Hello!

I hope your New Year has gotten off to a great start! In recent weeks I have had many people ask me if I offered a lower priced program, other than my one-on-one's, so they can work with me. Hearing what many of you were looking for I created a 12-Week Online Group Weight Loss program for 2015.

         12-Week Online Group Weight Loss Program

WHAT ARE YOU HUNGRY FOR?

Discover how to break old habits and behavior patterns that keep you from losing weight for good.

Are you ready to get off the diet rollercoaster once and for all? Stress eating, emotional eating, comfort eating, none of it has anything to do with hunger? This kind of eating takes a toll on your daily life and your ultimate happiness. Are you ready to NOT eat your feelings?Are you ready to lose the weight and keep it off for good this time?

In the WHAT ARE YOU HUNGRY FOR Online Group Weight Loss Program you will:

ü Learn to understand the reasons why you eat. Understanding is the first step to changing the behavior. It has nothing to do with willpower.

ü Learn to identify your emotions and your food triggers.

ü Learn how to take control of your impulses to eat.

ü Learn how to quiet that self-sabotaging voice in your head.

ü Learn how to practice self-care.

ü Free yourself from Yo-Yo dieting for good!

ü Feel less stressed!

ü Feel more confident!

ü Feel happier with yourself and in your life!

What you get:

ü A nutrition plan that keeps you both physically and emotionally satisfied and NOT feeling like you are on a diet.

ü Four 15-minute one-on-one coaching sessions with me via phone or Skype.

ü 2 Group Coaching calls each month.

ü Guidance on how to figure out what really makes you overeat and how to change it.

ü A personal health assessment.

ü 12-Weeks access to your own website where you can record food records and journal that allows me access so I can check your progress.

ü Handouts for tools and strategies on habit and behavior change for long-term weight loss.

ü A private Face-Book page so that you can share your weight loss journey with the group and ask me questions.

ü Access to recipes and exercise programs.

ü 12-Weeks of Coaching from an experienced clinical nutritionist who has helped many clients lose weight and keep it off for good.

Grab your spot now! Limited spots available. You get 12 weeks of coaching for $795 which (includes your 3 month subscription to your website and your Week 1 Detox kit.) Register by February 11th, 2015 and pay only $695! That's up to a $600 SAVINGS from my regular one-on-one and on-line program. Or make 3 easy payments of $299. PROGRAM STARTS MARCH 2. (Please note: only Visa or MC will be accepted for this program) Minimum 3- Maximum 8 people in a group.

In good health,

Lisa Goldberg MS,CNS,CDN

www.HealthCoach-Lisa.com 

lisa@healthcoachllc.com

212-920-0070              The Root Cause – the reason overeating has its valid reasons you have for why you might feel hungry all the time (or are craving o

A Special Offer for YOU for the New Year!

So here we are again, ready to embark on a New Year. Time for a fresh start! Time to set new goals for 2015 or complete the ones we didn't reach in 2014. Many will start the year with renewed zest to lose weight and get into shape. On Jan 2 you have a fridge full of fresh fruits and vegetables and new sneakers ready to hit the gym. The first few weeks of the year you exert your willpower and say NO to all your favorite foods and avoid going out to too many dinners so you are not tempted to go “off your diet.” By Presidents Day(if not before) you say F*@#$ IT!! This is too hard.

Truth-be-told I tend to be busier in February and March than I am in January. This is because in January everyone starts a new diet with determination. By February/March when many have given up they realize that they need to do something different rather than just go on another diet and they need help to make REAL changes. That’s where I come in.

I help people change their habits and behaviors and their relationship with food and eating. The best thing I hear from my clients is “ I don’t feel like I am on a diet”. That’s music to my ears. You do get a personalized nutrition plan based on how you live your life but the focus is on changing the habits that caused you to gain weight to begin with. Once you can change those habits the weight will stay off for good.

Imagine losing the weight for good. HOW GREAT would that feel??

So why wait until February or March to start becoming your best self? For my loyal readers I am offering a ONE TIME SPECIAL RATE for my 3-Month Coaching Program:

Strategies For Success to Lose Weight For Good in 2015.

Here is what you get:

• A Pre-Consult Questionnaire
• A 75 minute Initial Consultation in-person or by phone or Skype
• A Personalized Nutrition Plan based on the information I gather about you and how you live YOUR life.
• You get the tools and strategies that apply to YOUR life to help you make permanent changes to lose weight for good.
• Learn how to get UNSTUCK in what's holding you back from losing weight
• Weekly meetings or calls to help keep you accountable and on track.
• Access to me via email in-between weekly visits or calls.
• And most important, support from an experienced nutritionist and coach who has helped to transform the lives of people just like you who struggled with the same problems with food and weight.

THE RIGHT STRATEGIES + PERSONALIZED COACHING= RESULTS!!!

Normally my 3-month program is $1650. I am now offering this 3-month program for $1495. SAVE OVER $150!

Or if you prefer, 3 payments of $565. Any of my clients who work with me know that I rarely, if ever, discount my services so this is a SUPER SPECIAL OFFER.

Commit by December 31st (extended to January 2^nd) to get this great ONE-TIME OFFER! Call or email me to set your appointment to change your life. 212-920-0070 or lisa@healthcoachllc.com. 

In good health and the warmest wishes for a Healthy, Happy New Year!

Lisa Goldberg MS,CNS,CDN

212-920-0070

www.HealthCoach-Lisa.com

lisa@healthcoachllc.com