long island nutritionist

Break up with nighttime overeating: Steps 1 & 2

Do you end up eating more - or differently - than you wanted to after the sun goes down?



This is verrrrry common for a number of reasons. Today, I want to focus on the biggest reason: willpower.


You may have heard me talk about this before. In fact, you may notice that I talk about many of the same concepts often if you've been hanging out with me for a while. The truth is, these things aren't always the sexiest and don't always work as clickbait, but they are real, important, and necessary to address for any and all health transformations to occur.


YOU ARE NOT LACKING WILLPOWER! Seriously, you're not. For argument's sake, let's say we all each start the day with the same 20 willpower 'points'. Every decision you make uses up a point. Skipping the doughnut in the break room, biting your tongue when your boss pissed you off, deciding whether or not to honk the horn when the jerk cut you off on your drive home...point, point, point. We make so many decisions throughout the day (more than we even consciously register), that by the end of a long day, we're all depleted of willpower!


Have you ever noticed that it becomes harder throughout the day to say no to your favorite sweet treat? Have you had those days where you put off your workout 'til nighttime only to skip it in the end and tell yourself you'll do it tomorrow instead? Willpower depleted!


So when it comes to planning for your success, part of your plan needs to include what to do when you're not actually able to stick to your original commitment to yourself. Rather than hope it'll be different tomorrow, "trying" again, or resisting this fact, let's learn how to work WITH the way our brain works.


I want to share 2 important steps in doing just that with you today. There is no video attached in today’s blog because I made a mistake and didn't end up saving my latest video workshop. Oops. But that's ok! I'm still going to give you all of the information today. ;-) If you do prefer to watch or listen instead of reading this, head over to my facebook page and look for last Wednesday's live video recording.


STEP 1:


Think ahead to the time when you normally start feeling out of control with your food choices. This is around 8 or 9 PM for most people, but can occur at other times as well. What are you usually feeling at that time?

  • Tired?

  • Stressed?

  • Overwhelmed?

  • Anxious?

  • Needing a break?

  • Wanting to 'unwind?



Next, ask yourself how you're hoping the food will make you feel in that moment. Are you hoping it will give you a needed break? Help you relax? Numb a certain emotion?



***Important to remember: The only thing food can actually solve for you is physical hunger. Any other feeling or emotion can only be temporarily distracted by food - not solved!



Lastly, ask yourself what you can plan ahead of time to do instead of reaching for the food that will help you feel the way you're looking to feel.
It's important that you plan for this ahead of time, because in the moment, you won't want to have any obstacles in the way. They will only act as a deterrent.


Examples: Call a friend (put it on your calendar), read a book (have it out on the nightstand), watch a show on the DVR without a snack or with a healthy option you choose in advance, go for a walk, listen to a podcast, journal, meditate, have relations with your partner.... ;-) Anything (other than overeating) that will help you get to that end goal of relaxation, unwinding, calming down, or getting the break you deserve.



STEP 2:

Delayed gratification. We all have a toddler brain and an adult brain. (These are actual parts of our brains, but obviously not the technical terms.) Our toddler brain wants what it wants, when it wants....just like a real toddler! But our adult brain actually has reasoning capability. Our adult brain can make plans and decisions that serve our greatest good, not just what feels best right now.

When we have the urge to overeat / stress eat / binge eat, it's our toddler brain requesting it. And guess what? It's probably pretty used to getting what it wants by now, right?

No worries! Here's how we start to discipline our toddler brain: we delay our gratification. Next time your brain asks you for a gallon of ice cream at 8:00, give it ice cream at 8:05 or 8:10 instead. You will likely still eat the same thing. You'll likely still overeat. AND THAT'S OK because you've starting doing really important work in rewiring your brain!

That toddler brain will stop thinking it's always going to get what it wants, when it wants it. Eventually it will stop being so bratty. And at some point, you'll be able to delay gratification for long enough that you may end up choosing NOT to eat the ice cream at all. BIG WIN!

These 2 tools are considered steps 1 & 2 in breaking up with nighttime overeating because they are so effective and foundational! Try these tonight - or whenever your toddler brain throws its next tantrum.


Talk soon,
Tara


P.S. Every week I share more content than I could possibly put into a blog on social media. Be sure to follow me on Facebook and / or Instagram for more tips and free resources.

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Behind the scenes: custom meal planning for my clients

Hey guys,


By the way, are we friends on social yet? I share so much more content, tips, tricks, food concoctions (that's what I call them when I haven't measured anything), and lots more about my personal life and journey over on facebook and instagram. Check out my post from last Thursday (same picture as above) where I shared 10 ways to use your freezer to save you tons of time and money!


Be sure to check out my "stories" each day too. In case you don't know, on both facebook and instagram, stories live inside of my little circular picture and can be seen when you click on said picture. They contain special content that can't be seen on my feed and disappear after 24 hours. You'll know I've posted new content there that you haven't seen yet if there's a glowing halo around my picture.


We really dove deep into meal planning last week! If you are curious about how I create custom meal plans and custom recipe bundles for my clients, check out this video where I take you behind the scenes and even show a sample meal plan!

If you would like me to create a customized meal plan or customized recipe bundle for you, shoot me a quick email and let’s chat! You can find me at Tara@TaraAllenHealth.com

Health + gratitude,

Tara

Meal Planning: My top 6 tips

Hey guys,

Last week’s theme was meal planning inside of Tara Allen Health. It came as the result of a poll I posted on social about what you guys wanted more help with. You ask, I provide! ;-)

Before you make your next meal plan - or first meal plan - check out my latest video complete with my top 6 tips for meal planning when you’re reaching for a health or body transformation goal.

Health + gratitude,

Tara

P.S. Both my kiddos make quite the appearance in this video. If you don’t like noise or chaos, skip this video! :-)

Did you want a free recipe book?

…because I made you a gift and I'd like to give it to you now...




Low Glycemic Anti-Inflammatory Recipes in 30 minutes or Less



That link above, it's a recipe book. And it happens to be gluten free, dairy free, and completely plant-based. Do I think you need to eat that way? NOPE! But these are some of my favs and they work for most people. ;-)

And if you want even MORE plant-based, gluten-free, healthified recipes, you’re gonna want my (also free) 3-Day Meal Plan designed to help balance blood sugar, improve fat loss, and keep those hangry cravings at bay. ;-) I gotcha covered! Here’s that meal plan!

In health + gratitude,

Tara

Stop wondering how your life will change during a health journey

It's no secret that your life will change on a health journey.



I mean, that's the point, isn't it?



Sure! But what I've found in my many years of coaching women is that the magnitude and reach of those changes are far greater than the fat loss and lowered blood sugar that they were expecting.



I mean....finances? Relationships? Sense of adventure? What in the world...?!



Today I want to share the top 10 most common life changes that have happened by accident - as experienced by my clients - that have nothing to do with weight loss or lab results.



Join me for a slightly longer-than-usual conversation that goes deep into transformations, life, inspiration, and purpose. Remember, if you're short on time, you can always just listen to these weekly workshops. No need to see my mug the whole time! ;-)



Would you do me a favor? Leave me a comment and tell me one health goal you have for yourself this month. I'd love to help cheer you on from the sidelines. Women reaching for better is the fuel that lights my heart on fire!

In good health,

Tara

Cauliflower Falafel

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Where are my use-cauliflower-for-everything people at? You’re gonna love this one!

Cauliflower Falafel

(Serves 1-2…let’s be honest, serves 1)


Ingredients:

2 cups minced cauliflower

1 shallot, chopped

½ cup fresh parsley

¼ cup ground gluten-free oats or almond flour

1 medium egg

3 garlic cloves

4 tsp cumin

1 tsp turmeric

½ tsp chili powder

1 tsp sea salt

4 tbsp avocado or coconut oil

Directions:

1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper.

2. Add cauliflower to the high-speed blender or food processor and pulse until minced. Remove and set aside.

3A. If using oat flour, place oats in a high-speed blender or food processor and pulse until ground into flour.

3B. If not using oat flour, place almond flour in the food processor/blender along with all other ingredients EXCEPT cauliflower and oil. Blend until well-mixed. Add the cauliflower and pulse until combined.

4. Form the falafel dough into balls measuring around 2 inches. Brush each with olive oil and place in the oven for 20 minutes.

5. Remove from the oven and carefully turn the balls over and bake for another 20 minutes.

6. While they’re baking, make this simple dipping sauce: Combine ½ cup hummus, 2 tbsp lemon juice and 1 tsp of dried dill. Add salt to taste. Stir well and then refrigerate.

7. When the falafel are ready, serve with the dipping sauce.

Enjoy,

Tara

P.S. Would you like some more plant-based, gluten-free, DELICIOUS recipes? Grab my FREE e-cookbook right here!

Low Glycemic and Anti-Inflammatory Recipes in 30 Minutes or Less

Hey there,

You’re busy so I’m not gonna waste your time with a bunch of fluff here. I made a recipe e-book for you. It’s full of real, whole foods to nourish your body. Tasty recipes. They are low glycemic and happen to be plant-based and gluten free as well. Yay!

I hope you enjoy the time you save as much as the deliciousness. ;-)

DOWNLOAD YOUR RECIPE BOOK RIGHT HERE

See you soon,

Tara

Period Talk - Planning your life through the lens of your menstrual cycle seasons

Period Talk!


Could you imagine predicting when you'll be most productive, social, sensitive, creative, motivated...?


If you are a menstruating woman with a regular cycle, you may be able to do just that!


Check out this week's Workshop Wednesday video below as I take you through the physical and emotional expectations of all seasons in your cycle and what your strength is for each one.


And if you have ever been confused about the menstrual cycle, then you'll definitely want to catch this video as I break it down with only as much science as you actually need to know. ;-)


This topic is close to my heart. I've studied the menstrual cycle extensively as a women's health RN, but between being on birth control for a while and having PCOS, I did not actually experience regular, ovulatory cycles until this past year or so! And, I'm in my mid-30s!


Be sure to pop into my private Facebook group for the follow-up video + discussion on fitness and nutrition tailored to our menstrual cycle seasons. Why not get an edge on our health and body goals?!


In health + happiness,

Tara


Maple Mango Banana Chai Smoothie Bowl

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You will want to grab a spoon and enjoy every bite of this smoothie bowl! You can use leftover chai spice in your tea or coffee with a little coconut milk or cream. Yummmmmm!

Maple-Mango-Banana Chai Smoothie Bowl

(Serves 1)

Ingredients:

½ large frozen banana, sliced

½ cup frozen mango

1 tbsp maple syrup

1 tbsp chia seeds

1 tbsp nut butter (almond or your fav)

1 cup non-dairy milk (almond, cashew, coconut, pea, etc.)

½ tsp of the chai spice blend (recipe below)

(Optional: toppings of your choice – coconut flakes, pumpkin seeds, berries, etc.)


Directions:


1. Mix all the ingredients in a high-speed blender and blend until combined. You might have to scrape the sides or use the plunger, as this will be thick.

2. Remove from blender into a bowl, add toppings and enjoy immediately!


Chai spice blend (this makes more than is needed in the recipe above!)

Ingredients:

2 tsp ground cardamom

2 tsp ground allspice

4 tsp ground cinnamon

2 tsp ground cloves

6 tsp ground ginger


Directions:

1. Place all ingredients in a small jar, cover, and shake vigorously to combine. Store remaining blend in an airtight container.

Are you a fan of chai this time of year? To me it says Autumn as much as a cup of pumpkin-anything. ;-)

In health + tastiness,

Tara

My Fall 2019 Immunity Plan

Hey guys,

Do you hear it yet?

{{Cough, cough, sneeze, sneeze, sniffle, sniffle}}

It's upon us, folks. The cold and flu season likes to pop in on us this time every year (which feels very unfair as we're still falling pray to mosquitos around here)!

A few weeks back, I did a poll on my Instagram and Facebook pages to find out if you'd want me to share the immunity plan I jotted down for myself for this season. Since there was a lot of interest, I decided to record a Workshop Wednesday video all about it.

Many of the things I'm doing are things you'd expect (Vitamin C, for example). But some are a bit more unusual because....well, because I'm a wacky biohacking type. ;-)



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Do you have an immunity plan for yourself or your family? As I mentioned in the video, the most important thing to consider when creating your plan is that it's realistic and manageable. Anything that will cause you more stress will be counterproductive here. High stress = Low Immunity

Important to note: We all get sick sometimes! Catching a cold does not mean that your immunity plan isn't working. Maybe you would have gotten sick more often...or for longer...or with worse symptoms? Just like with anything in your health journey, I recommend focusing on what you can do rather than the things out of your control.

In health + happiness,
Tara

Are you tired of the weekday restriction / weekend indulgence cycle?

Happy Monday!

Or should I say, "Happy 3.5 days until it's weekend mode"?!

If you're like many of the ladies I talk to, you might find yourself stuck in a weekday restriction / weekend indulgence cycle.

This is you if you recommit to a "plan" every Monday that's unmanageable enough to have you breaking up with said plan by week's end. Then one happy hour, a baby shower, and a big Sunday dinner leaves you feeling bloated and unhappy with your affinity to overdue it every. single. weekend.

Or maybe you're experiencing shorter cycles - daily cycles. You restrict most of the day only to find yourself out of control by the time the sun goes down.

There are many reasons for this happening and, thankfully, many tools we can put in place to be able to take back control. Side note: make sure you're popping inside my Facebook group, Healthy, Fit, & Strong with Tara Allen Health often so you don't miss any of these tools!

For today's purpose, I want to focus on one, important tool…MODERATION.

Moderation is a word we hear tossed around all the time and often think it's for those of us who are already at our goals, right? Like, can you possibly practice moderation AND STILL make more progress?

Yup!

In fact, you'll be making it much easier to reach your goals if you practice moderation.

Moderation in this case means allowing some "fun foods" into the mix on any day that ends in a "y" if you feel like it.

Moderation means no foods are off limits (unless, of course, it's an allergy or sensitivity that will make you feel like garbage - totally not worth it).

But just because something might be higher in calories, or more rich, or higher in carbs…it doesn't mean it should be shunned Monday through Thursday only for you to be left pining for it come Friday night. I see you chocolate, wine, chips and dip, ice cream...

Is there a way you can nourish your body and also allow a little flexibility for some things that you really enjoy?

If this is something you struggle with, you're like 90% of the people I know. ;-) Leave a comment below and let me know. I'd love to help you get to a place where you're not just comfortable with moderation, but you enjoy it and thrive with it.

In health + happiness,
Tara

Fat loss is just ONE reason to optimize health...and not even the best one.

There are a million reasons to optimize your health…and fat loss is just one.


"But Tara, aren't you really into body love and body positivity and body neutrality…?"

YUP!

"But Tara, are you saying it's ok to want to lose excess body fat too?"

YUP!

"Ummm…is that confusing?"

Nope! I mean, typing this email in the third person in hopes that it's as entertaining to you as it is to me right now is a little confusing. But fully embracing body love / positivity / neutrality alongside believing wholeheartedly that we all have the right to choose whatever goals we want to work on for ourselves? That's not confusing to me in the least!

If you want to hear 12 minutes of my thoughts on the topic, check out this recent video.

Or, just understand that fat loss is just one of many reasons to optimize health. Fat loss is not particularly motivating either in the long-run. So, if you want to stay in the game for a while, you may want to consider chasing some additional goals. I just saved you the 12 minutes. You're welcome. :-D

If you fall in the camp of women that do have fat loss as a goal, but also would like to focus on feeling better, improving your energy, and living long enough to watch your grandkids drive your own kiddos crazy, leave me a comment. Tell me your goals. The simple act of writing them out and sharing them with someone (me!) will help you to get started.

XO,

Tara

What you should know about the current medical system

*Disclaimer: Under NO circumstances am I saying you *should not* see your doctor.



Now that that's out of the way, let's have an important discussion about the current medical model - what it's really awesome at…and what it isn't so great at.



If you believe that you have a large role in your own health and believe in root causes, holistic care, and preventative medicine, you're going to want to be a part of this conversation.



Check it out here.



The current medical model is a bit like a fixed mindset - you have this set of genes, that family history, the other disease process that will only get progressively worse…



Stop the madness!



If you're more of a growth mindset kinda person (me too!), then getting to the root causes and feeling EMPOWERED that you have a bit of control over the behaviors that improve your health is right up your alley.



Watch / listen to the video right here.



Health + Happiness,
Tara



P.S. Have you started taking your health into your own hands? Maybe you upgraded your fitness routine or optimized your nutrition. Maybe you've been eating more green things. Maybe it's sleep or mindset shifts that you're starting with. Whatever it is, CONGRATULATIONS on being proactive. You signed up for my weekly newsletters and that alone tells me that your health is a big priority. Leave a comment below and let me know where you're at so I can offer some personal advice or support. :-)

Monkey Salad

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Have you ever heard of Monkey Salad before? It’s a cute name for a fun fruit-and-nut salad that contains bananas.


We just saw the Curious George movie recently, so I have bananas on my mind. :-)


This makes a great snack or dessert when your sweet tooth is strong. Kids really love it too! The best part is that you can customize it to suit whatever you have on hand or individual allergies.


Swap out the nuts, change the fruits, experiment with different nut or seed butters … it’s all good (and delicious!).


Monkey Salad


1 banana, sliced
½ cup of berries or sliced apple
¼ cup cashews, pecans, walnuts or almonds
1 tbsp almond or other nut butter
(optional) 2 tbsp coconut flakes
(optional) Sprinkling of sea salt
(optional) Drizzle of honey


Put all of the ingredients in a bowl and enjoy!


In good health,
Tara



P.S. I have just a few spots left to test out a NEW online weight loss program I created. This is a chance to get your healthy weight loss transformation for a lot less money! If you believe that diets aren't the answer, that healthy change involves nutrition, moderation, real life, fitness, lifestyle upgrades, and a new way of thinking (to match the sweet, smart warrior you are), then you're going to LOVE this opportunity!


If you are ready to prioritize your health with 15-20 minutes a day and $97 a month (for EVERYthing - nutrition, fitness, lifestyle habit upgrades, and mindset rewiring), reply to this email and let me know. I'll share more details and we can hop on a call to chat about it along with your goals.



This opportunity is just for a few more ladies willing to take a leap! I will then be closing enrollment for a while as I work with this current group.



If you were looking for a sign, this is it. Email me now. ;-)

Weight LOSS and weight GAIN require 95% of the same strategies!

Most people think that their weight LOSS goals or their weight GAIN goals are on opposite sides of the spectrum.

And while it's slightly true, in a health-first approach, the strategies to achieve any body goals - and improved health - are 95% identical!

Why? Well optimization is optimization. Being able to change some aspect of your body (such as losing excess body fat) requires a certain level of nourishment, a certain baseline of the foundations like sleep, and a buzzing metabolism.

If you're curious about how I can help one person lose weight and another person gain weight using a nearly identical approach, check out my latest Workshop Wednesday video that I recorded last week. In the video, I cover lots of the topics we address in both cases. If you're a go-getter, you're going to want to use these topics as a framework to develop your own plan!

If going at it alone has not been working - or not been lasting - I have a few spots open for my private, fully customized virtual coaching program opening up in August. If you are someone that likes to save money and time and get results, you have to check it out.

Do you know there are people that spend SO MUCH MONEY and TIME and EFFORT and still do not get the results they want?! Maybe you have been doing this too…I certainly did in the past. I can tell you first-hand that doctor appointments add up, meds add up, supplements, books, "quick fixes", unused memberships, lost time at work…it all becomes so expensive when we are not optimizing our health!

If you've been feeling like you're ready to improve your health, love your body, and impress the socks off of yourself, then check out all the details (yup…including prices) for my private, virtual coaching program.

And if you are feeling EXCITED about the possibilities for your future and want to make sure we are the right fit to work together, sign up for a free 15-minute call right here. We'll talk about your goals and figure out if I'm the person to help you - once and forever. ;-)

In good health,

Tara

Apple Brussels Sprouts Salad

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You have to try this new salad! The apple adds a sweet-tart taste to the this bitter vegetable. :-)

Apple Brussels Sprouts

(Serves 4)


Ingredients:

1 tbsp. avocado oil or coconut oil

1 medium yellow onion, chopped

1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)

1 organic apple, peeled

2 tbsp lemon juice

Sea salt

Pepper


Directions:

1. Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add the brussels sprouts and continue cooking another 5 - 10 minutes..

2. Add the chopped apple to pan and saute for another 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.

3. Serve and enjoy!

In good health,

Tara

Taking responsibility so you are EMPOWERED to transform

If you are the 'problem', then you also get to be the solution.


And let me be really clear: I am not talking about beating yourself up here!


But, if you can start to look past your (very real) excuses and see just your role in getting to where you're at right now, then you'll also be able to feel empowered to change what you want to.


You see, if you had NO control in getting here, how can you possibly believe that you will have any control in getting there?



Check out my latest Workshop Wednesday video all about this!



And by the way, my ridiculous straight-out-of-the-shower-hot-and humid-crazy-updo hairstyle apparently ruffled someone's feathers on Facebook. Hop on over to my Facebook page if you want to check out what was said and my response.



Here's what's important though: there will always be trolls - or people that aren't supporting you or excuses or people that want to dull your shine. And if you have big goals like I do…you have to ignore it or use it to fuel you. I'm not going to stop showing up on live video to deliver messages of health, longevity, self love, and empowerment just because my hair looks silly that day….or I have no makeup on….or I'm in my pajamas. ;-) I'm showing up - just as I am - no matter what. My BIG goal in starting this business is to help EVERYONE that I can no matter what. If we can't work together one-on-one or in a group setting, then I hope to provide enough information and inspiration so that you can make miracles happen on your own. And if I had to get all glammed up to share my message, it wouldn't happen as often. And it wouldn't help as much. And it would be FAKE because I'd be pretending to be polished all the time when I am…not! :-) 



I've done polished. I've checked the boxes on uniforms, and business casual, and school reports with perfect reference pages. I've done policies, procedures, and scripts at the hospital as a nurse. I've had to encourage meds and interventions when I knew in my heart that my patient needed more of my time instead. Less charting, less narcotics, more heart. I'm not against all meds at all! I'm very grateful for the types of medical services we are lucky enough to have access to. But, sometimes we need humanity first and foremost.



So, here I am showing up outside of the lines. I say "um" a lot. I record live videos in my pajamas if it's nighttime (or early evening sometimes….let's be real) and I have something to share that might help someone.



My priority just wasn't my hair that day - nor is it ever, really. ;-)



I hope you feel comfortable being you despite whatever hurdles are thrown your way.



In good health,
Tara


Trail Mix Granola

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Is this trail mix or is this granola? Either way, it’s DELICIOUS.


Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.

Trail Mix Granola


Ingredients:

1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
(optional: 2 tsp pumpkin pie spice)


Directions:

1. Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper.

2. In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.

3. In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated.

4. Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes.

5. Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut.

6. Remove from the oven for a final time, and let cool. Mix in the berries and serve.

Enjoy!

In good health,

Tara

Your Type A-ness is interfering with your results

Are you a ‘control freak’?

I am too! Well, trying hard to let go a bit, but it’s definitely a part of my personality. And just in case it’s a part of yours, too, I wanted to share why you may be finding that you’re successful in other areas of your life - career, family, business, relationships - but can’t seem to figure out how to hack your way into the health or body goals you have set for yourself.

That’s why I recorded a live workshop video for you on exactly this topic. And as always, I share in the video what you can do about it; how to learn to work WITH your personality type. ;-)

In good health,

Tara

You are creating a new habit NOW....and now....and again now!

You're either creating new habits or reinforcing old ones every single day!



NOT working out is actually a habit. Yelling at your kids… a habit. Snacking at night, avoiding new situations like the plague, complaining to anyone who will listen, stopping at the drive-thru, your 3 PM coffee….all habits.


I'm not one to judge what your habits are. No way! I'm busy working on optimizing mine - and teaching you what I learned from years of coaching myself and others.


Here's what you need to know if you are actively pursuing something greater for yourself...


Your brain does not know the difference between a "bad" habit and a "good" one. It just likes to create systems (a.k.a. habits) for efficiency out of anything you do - or DON'T do - often.


The first time you walked, you had to try hard. Same thing went for brushing your teeth, tying your shoes, and your first commute to work.


The best part is that our brains can be 'rewired' at any time! You get to upgrade your habits whenever the heck you want to.


Here's how:


1) Keep doing the thing you want to become a habit. Understand that it will feel hard for a while, but eventually it WILL become second nature. You are in control here. Stick with it.


2) Celebrate every baby step towards your progress. Yes, it'll make you smile in the moment. But here's what's even better than that - your brain will start to associate your new habit with the feel-good hormones you get from the feeling of pride and hope. This is the best way to fast-track your way towards turning that action into a habit because our brain is always seeking out the things that leave us feeling good.

What’s one habit you’re currently working on?! I’d love to hear about it!

If you’d like to join my newsletter list, where I share healthified recipes, more video trainings on wellness and weight loss, and other tips and resources for you on your health journey, come on over! You’ll get an instant download of my favorite 3-day plant-based meal plan for losing body fat. It’s a great way to kick off some results or just get to experimenting with new recipes in the kitchen. Enjoy!

In good health,

Tara