Rapid Weight Loss on Keto and Rapid

Rapid weight loss on a ketogenic diet (and rapid weight gain after?!?!)

You may have heard of a success story or two of a friend losing tons of weight when first beginning a ketogenic diet - something to the tune of 5, 10, or even 15 pounds in the first week or 2!

Have you also heard of anyone trying to come off of the keto diet? Likely they'd have complained to you about rapid weight gain at that point.

Check out my latest video (below) where I dive into the reasons for this rapid weight loss and weight gain...and share whether or not keto is key for fat loss.

Whether you choose to follow a specific nutrition plan or not, please know that anything that feels too restrictive...usually is! I'm here if you have any questions.

XO,
Tara

Black Bean Chili Stuffed Sweet Potatoes

Who doesn’t need a delicious, balanced, warming side dish or entree in the heart of winter?

The kids are off for winter break next week. While this brings a different level of (beautiful) chaos, it also means we can do a little more cooking and baking as after-school activities are cancelled and homework is pretty much non-existent. This chili-stuffed sweet potato recipe really hits the spot! It also happens to be gluten-free and dairy-free. Perfect for our family! Do you plan on trying this? Let me know what you think!

XO,

Tara

Black Bean Chili Stuffed Sweet Potatoes

(Serves 4)

Ingredients:

• 4 Sweet Potato (medium size)

• 1 tbsp Organic Vegetable Broth

• 1 Yellow Onion (chopped)

• 1 Yellow Bell Pepper (chopped)

• 2 Garlic (clove, minced)

• 1 1/2 tbsps Chili Powder

• 1 tsp Oregano

• 1/2 tsp Cumin

• 1 3/4 cups Black Beans (cooked, drained, rinsed)

• 3/4 cup Tomato Sauce

• 1/3 cup Water

• 1/4 cup Cilantro (chopped)

Directions:

1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. Poke a few fork holes in the sweet potatoes and place on the baking sheet. Bake for 45 to 50 minutes until cooked through.

2. While the potatoes cook, in a medium-sized pot over medium heat, add the vegetable broth. Add the onion and bell pepper and sauté for 5 to 7 minutes, or until cooked through. Add the garlic and cook for 1 minute more. Then add the chili powder, oregano and cumin. Stir to combine. Reduce the heat to low, and add the black beans, tomato sauce and water and cook for 6 to 8 minutes.

3. Remove the sweet potatoes from the oven. Slice each one down the centre and stuff with the black bean chili. Top with cilantro. Serve and enjoy!

Sugar Cravings: 6 possible reasons and tips for each

Ever wonder where your SUGAR CRAVINGS come from?

Let me share the 6 most common reasons for them ... and, because that would be no fun to end it there... tips for dealing with each one.



Cool?



Check out my latest Workshop Wednesday video where I get into all the details on my instagram or facebook page. Couldn't upload the video this week...tech issues. But it's still hanging out on social if you prefer to watch and/or want more details.


1) Sugar rollercoaster. This is you if you have any blood sugar regulation issues such as PCOS, prediabetes, insulin resistance, or you just find yourself getting hangry often and not able to last too long between meals. 

Tips: Reduce sugar and refined carbs (like most bread, crackers, chips, pastries, etc.). Make sure your meals are balanced with plenty of protein, healthy fat, fiber, and vegetables. This will help elongate your blood sugar curve and prevent so many spikes and crashes. Also, don't forget to incorporate regular resistance / strength training into your days. Challenging your muscles turns them into sponges to soak up sugar out of the blood (preventing the spikes) and utilize them as fuel. You are making more room for the sugar and carbs, essentially. You can use weights, resistance bands, machines, or simply your own body weight to exercise. 

2) Lack of sleep. This interferes with hormones and hunger / cravings.

Tip: Prioritize both the amount AND the quality of your sleep. If you have young children at home that wake up in the middle of the night, make sure you are doing what you can...such as getting to bed earlier. More broken sleep is better than less.

3) Calories are too low. This could be your average being way too low and causing your body to scream for food by turning up your hunger and cravings...or, you're too low during the week and binging on the weekend. This is you if you think you 'hardly eat anything' but are not actually losing body fat. If you're not losing body fat, you are NOT in an energy deficit when days are averaged out. 

Tip: You do not need to count calories, but you do need to know that calories count. If fat loss is a goal, you need a low-moderate energy deficit. Not enough of a deficit? You won't make progress. Too much of a deficit? You body's survival skills (including increasing your appetite and cravings) will kick in and take over. 

4) Hormonal. Where are my menstruating women at? Have you ever craved sugar before that time of the month? I certainly have!

Tip: Allow yourself a smaller portion of a higher-quality treat, such as chocolate, if you'd like. Aim for no refined sugar or lower sugar options (such as very dark chocolate).

5) Habit. This is you if you want something sweet every night after dinner or every time you go to the movies, etc.

Tips: Swap the food for something else. Distract yourself. And delay your gratification by waiting at least 10 minutes between when your brain requests the treat and when you 'give in'. This will slowly start to train your brain that it won't always get what it wants, when it wants it. Sugar cravings begin to decrease over time as a result.

6) Mindset. You deserve a treat. You have been 'good'. You had a bad day. Does this language sound familiar? 

Tip: It's all about perspective. Listen up. I think you DESERVE to reach your goals. I think you HAVE been good and you DO have bad days sometimes. Which is precisely why I think you owe it to yourself to go for your longer-term goals. Kind parenting isn't about giving into all of our kids' whims, right? We're looking out for their greater good. Same goes for YOU. Being kind to yourself includes certain discipline. Not severe restriction. Not obsessive thoughts. But discipline. Flip the script here.



I'd love to hear from you if you have sugar cravings....will you leave a comment below and let me know which of these 6 categories you fall under? I'm happy to help!


XO,
Tara

Chickpea Chocolate Chip Cookie Dough

Chickpea Chocolate Chip Cookie Dough

Ready for a new dessert recipe?


🎉🙌This recipe sounds weird but it is so delicious – you would never guess that it is made from chickpeas!


🍪😋 This cookie dough is safe to eat raw because it doesn’t contain eggs.


🥣🥄 You can eat this straight from the bowl with a spoon, or make cookie dough balls from it, and store in the fridge.


👩‍🍳🥜One of the things that’s awesome about this recipe (besides the fact it’s healthier and delicious) is that you can experiment with it to make it your own. 


Try swapping out the nut butter, adding some oats or flaxseed (start with ⅛ cup (12 g) and add more until you get the desired consistency) and using honey or coconut sugar instead of maple syrup. It’s so good!

🍪Chocolate Chip-Chickpea Cookie Dough 

(makes 4 servings) 

Ingredients:


1 15-oz. (400 g) can of low sodium chickpeas, rinsed well and patted very dry
⅓ cup (80 g) natural almond or peanut butter (smooth, not crunchy)
¼ cup (60 ml) organic maple syrup
1 tsp vanilla extract
½ tsp salt
⅓ cup (60 g) vegan chocolate chips


Directions:


Place the first 5 ingredients in a food processor or high-speed blender and blend until well-mixed. Scrape into a bowl, and stir in the chocolate chips (option: melt the chips and stir in).

This will keep 3-4 days in the refrigerator, if it lasts that long!




Hope this finds its way into your life reeeeeally soon! ;-)




XO,
Tara

This fitness tip helped me heal my PCOS

This one way of working out has helped me heal...

It's simple. It's free. And it's SO effective if you have any issues with insulin resistance, blood sugar regulation, or inflammation.



Check out my latest Workshop Wednesday video as I share the tip and get into a little about the science of why this is so effective.



I'd love to hear from you...do you have any issues with inflammation or blood sugar regulation? Leave a comment below and let me know so I can be sure to create more content tailored to what you need. ;-)



XO,
Tara

Eating healthy on-the-go

Eating healthy on-the-go...

We've all made those proclamations. We're going to make better choices when we're out for the day. Maybe we'll bring food with us. Or we'll just choose the 'healthiest' option available.

But then we slowly get confused by the choices, our food prep game goes quiet, and we're right back where we started.

In my latest Workshop Wednesday video (below), I spoke about eating health on-the-go. There are 3 tips that you've heard before (but are still valuable)...and one that you've likely never considered. 

Short and sweet today. If you check out the video, drop a comment and let me know your thoughts!

XO,
Tara

Nothing changes if nothing changes

Nothing changes if nothing changes.

You know that already, right?



In fact, there is probably a lot that you already know you could be doing to move closer to your goals. 



And you might even be frustrated by the very fact that you know things and still seem to have trouble implementing them on a consistent basis.



First of all, I want to let you know this is VERY common. Just knowing things does not build up the skills required to carry out these interventions. In fact, it's an entirely different part of the brain used for learning vs. implementing and staying consistent.



And here's the cycle I see repeat over and over with many people: Big goal, big motivation (at first), trying to change too many things at once with no reasonable long-term plan, sees no results or has too much difficulty staying consistent, gives up and feels down. Rinse and repeat - every Monday, every new season, every New Year...?



Does this resonate with you? It will for many people!




Check out my latest Workshop Wednesday video in which I discuss how the mismatch between your goals and your actions are blocking you from your results. The more you understand about the behind-the-scenes stuff happening in our brain and with our mindset, the more you will be able to take the wheel and make the lifestyle upgrades you have been trying to make.




XO,
Tara




P.S. January 1-on-1 coaching spots are filled, but I will have a few spots opening in February. If you are interested and ready to commit to a complete health, nutrition, and fitness transformation, leave a comment or email me: Tara@TaraAllenHealth.com and I will send you my calendar so you can schedule yourself for a free call to chat. Never any sales pressure (I don't play like that), but we need to both be sure that it's the right fit before moving forward. ;-)



P.P.S. We all have goals! I've been working on tilted inversions, wrist mobility, handstands, etc. And guess what? I kinda suck! Sucking at something is awesome....so much room to improve. I'd love to hear what you suck at and see if it's something I can help with. 

When you screw up on your resolutions (and why it's not exactly when you think)

Hey guys,

The first week of 2020 is coming to a close already!

And for some of you, you've already given up on some of those life-changing resolutions you were so romantic about last week, am I right? Usually that happens when we've set too many goals at the same time or set one goal that was just a bit too unrealistic. 



But maybe you're not a resolution setter. Maybe you're like me - trying to use everyday to progress and challenge yourself to get better. Or maybe you are still going really strong on those goals!



Either way, you will find yourself saying at some point, "I screwed up." And here's what's important to know: You did NOT screw up at that point. But you're about to. Let me explain...



Check out my latest Workshop Wednesday video where I share why you did not screw up when you think...and how it's actually foreshadowing that you're likely on the path to actually screwing up. Of course I'm going to tell you how to turn around and NOT screw up, after all. 



I explain a bit about some of the content you can expect more of from me in 2020 in the beginning of the video. Make sure you're following me over on Facebook and Instagram to get all content. I post a lot inside my stories as well, so check those out if you need more healthy information + inspiration (with an occasional dose of cute kiddos). ;-)



I'm always happy to hear from YOU as well... anything in particular that you'd like me to cover this year? Hit 'reply' to this email and let me know. I've got a running list and plan to hit it all, if possible!




Happy New Year!!




XO,
Tara

Why the scale won't budge: weight plateaus and fluctuations explained

Weight fluctuations and plateaus explained...

I'm writing this blog with a child home (unexpectedly) from school and a full plate of work and other mom / house stuff going on. Besides client work, admin. tasks, and content (like this!) to create and schedule, I will be interviewed for an article in a certain newspaper today and am being asked if a photographer can come over today for a quick photoshoot. Um....if you don't mind a sick kid in my arms?!? Not the look you're going for?

Kidding....we're trying to reschedule. However, I'm telling YOU this because I speak a lot about less-than-ideal conditions and how the show must go on. Whether it's running a business or maintaining the level of fitness, nutrition, sleep, and self care that you aspire to, things will always pop up that can compromise your plans. How can you work with what you've got? How can you do at least a portion of what it is you committed to? Maybe you move your body for 5 minutes instead of the 45 you planned on today.


In my case, I look through my task list and start moving non-essential things to other times whenever possible. I will do what's necessary and appreciate the fact that I can tend to my daughter that's feeling a bit under the weather today. (We're actually snuggling on the couch as I type this. Thank goodness for light + mobile laptops!).


Anywayyyyy..... weight fluctuations! They happen to us all - even if you do not weigh yourself and you're unaware. Our weight is never stagnant. Any weight or fat loss journey is never linear. There are plateaus, spikes up, drops, etc. The most important thing to look at is the trend over time.

Important to note: I'm not a fan of anyone weighing themselves if it will at all impact your emotions. In other words, if weighing yourself will be anything more than simply data, I don't believe the scale is the best tool for you to track your progress. 


However, if you have ever noticed plateaus and or increases in your scale weight while you believed you were 'doing everything right', then you must watch my latest Workshop Wednesday video! I get into the 8 most common reasons this occurs. This will allow you to figure out what's going on the next time you notice a plateau or spike. Not only that, but it will (hopefully) prevent you from throwing in the towel in frustration next time around.


If you are on a fat loss journey and have 15 minutes to watch - or even just listen - to this video, it will be worth your while.



As always, I'm open to topic ideas to address in future videos, blogs, social media posts, and newsletters. Just leave me a comment below if there's something in particular you want to see me cover.


XO,
Tara


P.S. HAPPY HOLIDAYS! As a reminder, my healthified holiday desserts e-cookbook, Smart Cookie, is still available for purchase for ONE MORE WEEK before it gets pulled until next year. If you have any parties to host or head to in the next week and would like to make a quality, real-food version of a holiday treat, this recipe book would be perfect for you! It contains 42 gluten-free, dairy-free, refined sugar-free...and DELICIOUS...dessert recipes. Many are baked goods, but there are also stovetop, slow cooker, and NO BAKE options in case you want easy peasy.

Are you lying to yourself? (Self-integrity for the win)

The opposite of lying to yourself is self-integrity...

And I want to convince you today that that's exactly what you need more of in your life in order to accomplish your health and body goals. Cool?

Check out my latest Workshop Wednesday video where I'm discussing smoking, addictions, food, fitness, self-integrity, and how you can make a simple (but not necessarily easy) change RIGHT NOW that will put you right back on the path towards your goals.

Does that sound like it's worth the 10-minute video? ;-) 

Enjoy your day,

Tara

P.S. Only 2-ish more weeks left to purchase my healthy holiday desserts e-cookbook before it goes into the vault until next year. It contains 42 delicious, gluten-free, dairy-free, refined sugar-free recipes that will become staples in your house for years to come! Yes, I'm that confident about these. ;-) There's something for everyone with a variety of flavors and types. Plenty of baked goods like cookies and brownies, but also stovetop, slow cooker, and NO bake options for when you're in a rush to get 'er done.

Grab your copy right here.

Meal timing / spacing for fat loss

Meal timing + spacing for fat loss...

With all the talk about intermittent fasting and time-restricted feeding (did you catch last week's email?), what about the timing between meals? Is that important for fat loss?

Turns out, it is. When we eat, we spike our insulin levels. Insulin is a fat-storage hormone. While that's not necessarily a bad thing, it certainly can become a problem if your insulin is spiked to high or for too long if fat loss is a goal.

Think about exercise. Most of us know that exercise is beneficial for us, but we couldn't workout 24 hours a day without expecting lots of problems. Eating is a similar idea. It's absolutely necessary to eat and nourish our bodies, but we also benefit from giving ourselves some space between meals to allow that rest and return to baseline that's so important.


Check out my latest Workshop Wednesday video for more about meal spacing.


Do you already pay attention to the spacing between your meals or is this new to you? Hit "reply" to this email and let me know!


XO,
Tara


P.S. Have you gotten your copy of Smart Cookie: Healthified Holiday Desserts e-cookbook yet? Some of you have been messaging me and tagging me in your pictures and it's making me drool! :-) The ebook contains 42 gluten-free, dairy-free, and refined sugar-free treats that are upgraded versions of our favorites this time of year. You can grab a copy right here!

Avoiding unwanted holiday weight gain...

Avoiding (unwanted) holiday weight gain...

While the same principles apply to gaining excess weight and / or body fat any time of year, the holidays do bring a unique set of circumstance for many of us.



OVEREATING. This is simply eating more than your body requires for fuel and is the case if you are at a weight or body fat percentage that YOU believe to be greater than you'd like it to be for optimal health and mobility. Emphasis on YOU here because I strongly believe YOU are the only one that gets to decide this.



Here are a few of the reasons weight gan can be accelerated this time of year:

• Baggy clothes help us 'forget' about our body and hide.

• Seasonal Affective Disorder and / or lower Vitamin D levels wreak havoc on our emotions and ability to choose our long-term goals over short-term satisfaction.

• Heightened emotional states - both positive and negative - usually exist this time of year. Where you have big emotions, you will often find overeating.

• A false promise of a clean slate coming on January 1st tends to 'allow' us to throw caution to the wind between now and then.

• Greater access to comfort foods, social events, alcohol, etc.

Here are 4 tips you can start to implement to help right away...


1) Stop over-restricting. When you focus so hard on avoiding certain foods, and then have more access to them (such as this time of year), it often has an 'opening of the floodgates' sort of result. Allow the 'fun' foods to exist in your life at a frequency that you look forward to, but also that allows you to move closer to your goals.



2) Trigger Foods. Remove any food from your house that you just cannot control yourself around. Maybe it's peanut butter? Maybe it's ice cream. If you love ice cream but can't control yourself around it, remove it from the house and just go out to get a cone - or single serving - when you want it.



3) When you find yourself reaching for the food that you don't want or need, ask yourself this series of questions:

• What's going on with me right now?

• Will food help? (If the problem is not hunger, then food is not the solution)

• If not food, then what WILL help right now? (Maybe you just need a break)

4) Delayed gratification. Allow yourself to have whatever it is you're craving....but only after 5, 10, or 20 minutes. Even if you end up eating THE SAME amount of food after that time, it's still a huge win because you are teaching your toddler brain that it won't always get what it wants, when it wants it. In turn, the intense cravings (tantrum) will slowly dissipate, reduce in duration, frequency, and intensity. Win!



I'd love to hear from you now...do you struggle with overeating? I don't know anyone who doesn't at least sometimes! I'd love to help. :-)




XO,
Tara

Does your timeline need to go?

Does your timeline need to go??

The holidays are upon us and everyone and their mothers are talking about having a snack before you leave the house so you won't overindulge at the holiday party.



It's not that that advice is bad, but just that its probably something you hear a million times - especially this time of year, am I right?!?



I want to share a less popular opinion about how you can stick to your goals during the busy holiday season. And it has nothing to do with snacks...and everything to do with your unrealistic timeline.



By the way, did you know that the version of you that you can SEE and FEEL today is the result of the habits you had 2, 3, 6, 9 months ago?! It's true. There is a huge lag time in your habits and the outcomes showing up.



I'm talking about both of these topics and how they are related in my latest Workshop Wednesday video (below).



For those of you here in the United States (where I live), Happy Thanksgiving!! Enjoy it. No guilt about food. No playing small or letting others make you feel crappy at the dinner table. You do you. Are you a kind person? Awesome. Beyond that, your life and decisions are none of their business. ;-) (Just a reminder for those that have trouble on this holiday. It's pretty common).



XO,
Tara


P.S. Are you in need of a last-minute / healthified / gluten-free / dairy-free / DELICIOUS dessert to make for the holiday? I've gotcha covered! My new cookbook, Smart Cookie: Healthified Holiday Desserts, is available and full of all kinds of recipes (42 of them!). There are lots of baked goods, but also plenty that involve the slow cooker, stovetop, or are NO BAKE. It's instantly downloadable and printable, so no waiting for the Amazon delivery person. ;-) GRAB YOUR COPY HERE.

Breathing technique for fat loss

One simple, free tool to help with stubborn fat loss...

But it's never THAT easy, right?

Here's the short and sweet description: When you are anxious or rushing or stressed, your brain feels uncomfortable. And when it feels uncomfortable, it will seek out pleasure in other ways (food, alcohol, etc.).

You may have noticed this if you've ever tried to go on a "diet" only to find no matter how simple the rules were, you couldn't stick it out as long as you had planned. Sound familiar? You haven't actually changed anything about your physiology! You simply tried to conform to a certain set of rules until it became unbearable. And if I know you like I think I do, you ended up in a binge / overindulgence cycle right afterwards. (How'd I do with that?)

Check out my latest Workshop Wednesday video in which I share a little of the why behind this phenomenon...and end by demonstrating a VERY powerful breathing technique that you can use at anytime to relieve stress and decrease your brain's desire to overcompensate with overeating or overdrinking.

How does that sound?

Tell me, do you struggle with this stress - overeating - fed up - restriction / dieting - give up and binge cycle?? It's soooooo common and happens to be something I specialize in. ;-) Let me know how I can help.


XO,
Tara


P.S. The holidays are coming!! Here in my neck of the woods (Long Island, NY), we've had a few 20-something degree days already! See the red nose above? Haha! The cold weather always brings out the inner baker in me. You too?

If you haven't grabbed my cookbook yet, what are you waiting for? It will be on sale through the holidays, but it will no longer be available in the new year. It's called Smart Cookie: Healthified Holiday Desserts and it contains FORTY-TWO delicious, wholesome, healthy, gluten-free, dairy-free, no refined sugar recipes. But MOST importantly, these desserts taste amazing and have been surprising healthy eating skeptics already these past couple of weeks!

GRAB YOUR COPY HERE
...and be sure to make the chocolate hazelnut spread pictured below. Only 4 ingredients! Take that, Nutella. ;-)

Stop Counting Calories! 5 reasons why it's not the exact science that you think it is.

Are you counting calories? Tracking macros? Wondering why it's not working in the long-term?

Counting calories is way off from the exact science that so many people think it is. (More on that in a minute) But besides the inaccuracy, I urge my clients to consider the fact that mental wellness is a huuuuuuge part of overall wellness and anything that's going to make us feel defeated or put the focus outside of our bodies rather than tuning into our bodies is not going to be the best method for fat loss or any other health goals.




Today I'm sharing 5 specific ways in which calorie counting is flawed. Make sure you stay tuned until the end where I answer this question: "Tara, do YOU ever have your clients count calories?" The answer may surprise you.




I'd love to hear more about your history with counting calories or macros. Has it worked? Does it feel doable forever? Or would you like a better way to reach and sustain your goals? Hit 'reply' to this email and let me know!




XO,
Tara




P.S. While we're on calories, you do know healthified holiday desserts have no calories, right?! ;-) Did you know Smart Cookie, my brand-new e-cookbook with FORTY-TWO healthy dessert recipes (all are gluten-free and dairy-free as well) is available now and for a limited time during this holiday season?



Grab your copy right now! It's never too early to indulge when we're talking about wholesome ingredients and mouth-watering recipes.


And who doesn't need a Chocolate Chip Cookie Pie in their lives right about now?!

Pain + Pleasure: The secret ingredient to your health / body goals

What do PAIN + PLEASURE have to do with your health / body goals?

Lots! Everything, you might say.

Have you ever noticed how there are certain things that just don't ever end up on your to do list, but happen often anyway? Things like eating food, sex, and sleep. Why are these some of the exceptions? It all comes down to pain vs. pleasure when talking about curating the lifestyle you want for yourself.

Check out my latest Workshop Wednesday video where I break it down and give you a few specific examples of how to apply this concept to your goals.

Oh, and welcome to November! It's the start of my favorite 'recipe season'. ;-)


XO,
Tara

Family-Friendly Dinners + Sides: A collaboration - Part 1

Hey guys!

I’m excited to announce that Jackie from Moments of Musing and I are collaborating to bring you a 5-part series of healthified and QUICK (30 minutes or less) dinners and sides with the whole family in mind!

Give Jackie a follow on Facebook and Instagram and be sure to keep up with her beautiful and oh so relatable blog. She writes about a collection of her musings on motherhood, life + style, and positivity. Who doesn’t need more of that in their life?!

CHECK OUT THE FIRST OF THE 5-PART SERIES RIGHT HERE!

XO,

Tara

Can I help you create an exercise HABIT?!

Remember when you said you'd workout more often?

Maybe it was December 31, 2018 when you made that proclamation. Maybe it's been on your to do list for a decade? Or maybe, maybe you've recently decided that exercise (or ANYthing else) needs to be a part of your life in a more meaningful way.

We talk a lot about habits here at Tara Allen Health. My clients know alllll about habits as we work on breaking up with old ones and implementing new ones to create the health, body and lifestyle that aligns with their dreams.

Where are my DIYers out there? Today I want to get really tactical with you on how to start this process for yourself. There are 4 parts of a habit, and therefore, 4 steps to creating a new habit that will actually (seriously) stick.

And THAT, you guys, gets me very excited.

First, check out this video from last week all about the 4-step process. It has all the tangible advice you need to know to get started on creating whatever new habit you'd like in your life.

Then - for extra credit ;-) - check out THIS video that I posted inside my private facebook group as a follow-up. It will teach you why you can't seem to stick to a "diet" or plan even when you *know* what you should be doing. Better yet, it teaches you exactly how to work WITH the way your brain is wired so you can make progress and reach your goals. YES, YOU! It's about freakin' time, isn't it?

Side note: I mention my upcoming healthified holiday dessert cookbook coming in early November (so soon!) in the beginning of that video. I am SOOOOO excited to put this thing out in the world after dreaming about it for YEARS and working on it for just as long. Hard work usually happens when no one's looking. It happens when no one's there to give you credit. The results of your hard work usually come along much further down the road. Does this sound at all like what we talk about with our health + body transformation goals?! ;-)

I will keep you posted very soon!



XO,
Tara

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.

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