Category Archives: Dieting

I ate sugar and can’t stop

I’m back!! I’m a Skinny Girl once again!! I’ve been lost for a long time, trying to do this on my own terms. Guess what? It didn’t work!

I started Online Living With Skinny today. I feel anxious, but it’s a good anxiety, a sense of urgency to stay with it. I’ve been off track for a long time (two years, give or take). I’ve been eating on-plan, for the most part, but I’ve also been eating off plan in between. Tiffany helped me come to a revelation today, after our first phone call, and my mind is racing with an understanding of why I’m in this predicament: I didn’t forget how to be on plan, I just got into a different habit. I trained myself to be “on plan but not always,” to be “on plan but cheating.” I’ve got to remember what it means to just be “ON PLAN.” No discussion, no bargaining, no negotiating. Just be Skinny. I am Skinny.

But I’m also impatient. Another thing that got me here was an “immediate gratification” mentality. I want what I want when I want it — which, up until today, was garbage food, right now. Not always, not all day — but every day, in some way. Today, I’m feeling a different kind if impatience — I want what I HAD, and I want it NOW. I reached rock-bottom again — I haven’t been here in 6 years. I don’t like it here; I want to get out. So, Tiffany reminded me that, starting today, starting right now, I AM as SKINNY GIRL. I think like a Skinny Girl, I eat like a Skinny Girl — so, really, I do have back what I had! The clothes don’t fit the same (yet), and I don’t have the energy and confidence and contentment I had (yet), but I’m a Skinny Girl once again, and that’s the best place to start.

The end result will come in time, as a delicious by product of living the Skinny Girl life. I am a skinny girl today. And I will get to that place where the clothes fit and the confidence comes by being a skinny girl every day. I know it will get easier and better with every day I am a Skinny Girl. I’m excited and giddy and ready to put in the work to change these bad habits back to good.

Stay Skinny!
Angela

Take advantage of an hour with Dr. Wright, the Skinny Coach, talking about YOUR weight story and underlying psychological issues. Schedule your appointment here!

Schedule a complementary Get Skinny Strategy Session:
http://skinnycoach.com/schedule

12 Ways to Actually Lose Weight

Things-To-Do-In-Order-To-Lose-Weight-03192015-04-360px

By Kelly Lynch of WorldLifestyle in Health+Fitness

Dr. Tiffany Wright, Ph.D studies the link between behavior and weight loss, focusing on compulsive overeating. She created the Skinny Coach solution, based on scientific facts about the body and the chemistry of food.

Having lost 100 pounds herself, Dr. Wright’s method involves coaching her clients through personality motivation and behavioral modification. Here, she shares some tips that cut through the excuses we often give after failing to lose weight.

1. Remove the sugar and flour! Eating too much sugar and flour over time causes our cells to become insulin resistant. When your brain cells become insulin resistant you can lose your memory, become disoriented and can cause protein plaque that is linked to Alzheimers. You have had enough sugar and flour for the rest of your life. It is time to get our mind and bodies fit and healthy and there is no place for refined foods in a healthy body.

2. Switch from flavored yogurt to plain, whole fat yogurt.  Most fat-free yogurts contain extra sugar to make up for the lack of taste in the nonfat versions. Cook some frozen berries until they are warm and gooey then mix that into your yogurt and add some cinnamon for a tasty treat.

3. Don’t feed your addiction. Sugar is highly addictive and for some one bite is never enough, so if you cannot moderate then you have to go cold turkey. Look on the ingredients list for any type of added sugar and if it is there, leave that food on the shelf. Make sure you eat enough protein, fruits, veggies and whole grains like rice, potatoes, and beans so that your blood sugars stabilize.

4. In order to lose weight permanently, you have to learn dieting skills and practice them every day, and with time dieting will become easier and easier. For instance, if you normally say, “I’ve worked really hard today, I deserve to eat,” which drives you to eat, instead practice saying “I’ve worked hard today, I deserve to relax with a walk or manicure.” You have to replace long established patterns and associations with productive patterns and associations and then practice them every day until they are set.

5. When you are feeling like “one bite does not matter,” remember that every healthy dieting choice you have ever made was sabotaged by one bite. One bite does matter. Think: “If I eat this, I will strengthen the habit of failure and unhealthy eating, which will make it more likely that I given in next time.” Think: “One bite does matter, I am not going to eat this because it is not good for me and I don’t eat what is bad for me.”

6. Regular weighing is critical. People that monitor their weight regularly lose more weight and keep at a steady weight. Weigh yourself once a week and if you gain more than 3 pounds, buckle down and get back to your normal weight before it is out of hand.

7. I know you heard this a million times – eat breakfast! But more importantly, eat protein at breakfast. Eating protein increases muscle mass, which increases your resting metabolic rate. Protein at every meal also stabilizes your blood sugar which keeps cravings and energy dips at bay. Try a Skinny Girl Smoothie: 1 cup of plain Greek yogurt, 1 cup of frozen fruit, and 1/2 cup of liquid egg whites blended in a magic bullet.

8. Boring is okay. People often worry if they are eating the same thing all the time that they will be bored and that will make them cheat. In reality, research has discovered that people who eat the same things regularly consume significantly less calories. If you want to vary your menu, by all means you should. However, do not worry if you like the same Skinny Taco Salad every day for lunch. Skinny Taco Salad: 4 ounces ground beef cooked with chili power, garlic, and cumin served with 1/2 cup of garlic black beans, 1/2 cup of brown rice, 1 cup of fresh salsa, and 1/2 avocado on a bed of shredded lettuce.

9. Flour is worse than sugar. 2 slices of WHOLE WHEAT bread increases your blood sugar levels more than table sugar. If you have ever tried to give up sugar and still had cravings, withdrawal, and lack of weight loss, it is because you are still eating flour. ANY flour is processed and as such is immediately converted into glucose, which causes a cascade of negative health and weight consequences, including premature aging, obesity, high cholesterol, and type 2 diabetes. If the ingredients have any type of sugar or flour listed – leave it out.

10. Plan your menu for tomorrow, commit what you are going to eat, and then stick to it. Menu planning and accountability dramatically increase your chances of eating what you want rather than giving in to temptation at the moment. When you wake up, if you already know what you are eating for breakfast, lunch, and dinner, you are less likely to get into a dialog in your head about what to eat or not eat. Plan, commit and just eat it – no matter what, and you will be Skinny Forever.

11. Remember being a little hungry is okay. Being hungry is uncomfortable, but remember that when you overeat, that is uncomfortable, too. Both feelings are uncomfortable, but one gets you skinny and the other has made you overweight.

12. You cannot have everything you want and you know that in all areas of your life. But for some reason with food, people think that you should be able to eat anything you want or you will feel deprived and binge later. That is nonsense. If you were allergic to strawberries, you would not eat them. I am here to tell you if you are overweight then you are unable to eat whatever you want and be healthy, so you should not eat those foods that make you fat, sick, and tired. You can have a cupcake or you can have health, but you can’t have both. Which do you want today?

To learn more about Dr. Wright’s Skinny Coach solution, as well as her clients’ success stories, click here.

9+ Reasons Why Being Overweight is a Nightmare

Being overweight is a nightmare. Let’s see…where to start:

• What can I wear today?
• Nothing fits
• Reading diet books
• Browsing diet articles
• Starting fads
• Quitting fads
• Cutting out carbs
• Cutting out sweets
• Not being able to move the way you like
• Being a bad example to your kids
• Avoiding bathing suits

Just worrying about it all the time – the mental energy can be overwhelming and very time consuming. One of the most difficult parts of dealing with long-term weight issues is feeling like nothing is going to work because nothing has. The thing to remember is nothing has worked yet.

If it was possible to read a book and follow a diet and lose weight permanently, then two-thirds of Americans would not be overweight. It is critical to re-wire the thinking process. You have to LEARN how to be a thin person. Now, think about that. If you had a brain that could stay on a good eating plan, you would have done that by now. That is why you have to be taught!

As a Skinny Coach, I teach people how to incorporate daily skills and cognitive behavioral techniques to literally change the way their brain is wired so that they simply become a person who eats like a Skinny Girl. It becomes second nature. It is not easy – my Skinny Girls write to me everyday, they commit their menus for the next day, they call me everyday to check in and we discuss struggles, ideas and strategies.

The reason nothing has ever worked is because it takes more than a good diet. It takes learning to think, learning the language and learning the thoughts of a Skinny Girl. A coach, a mentor, a support person, a teacher – whatever you want to call me – I am here DAILY to guide you in your journey to learn what you didn’t as a child – how to eat well, how to enjoy food, how to be thin and how to LIVE as a Skinny Girl.

If you think you might like to have the kind of support and guidance that I offer, then why don’t you schedule a call with me and we can talk.

Schedule a call here:
http://skinnycoach.com/schedule

Take advantage of an hour with Dr. Wright, the Skinny Coach, talking about YOUR weight story and underlying psychological issues. Schedule your appointment here!

Schedule a complementary Get Skinny Strategy Session:
http://skinnycoach.com/schedule

How Rachael Handled the Bake Sale

skinny-fair-food-booths

I am feeling exceptionally good this morning and feel like writing, a month into maintenance after dropping a cool 51 lbs this year. It is the day after the big AYSO Picnic in the Park event with which I was very involved this year – soccer tournament and kids carnival – long hours in the sun, lots of physical activity, kids running wild, you get the picture.

On this day, day 198 on plan, it was there I found myself pushing my hand-truck of boxes past sponsor booths, games booths and the dreaded FOOD booth, breathing the savory aroma of fresh pizza, subway sandwiches, chips and chilled juice boxes. Not one other bite, I repeated to myself, you’ve eaten all this before and really, where did it get you?

Next up, the catering booths – tacos, bacon wrapped hot dogs, I don’t know what else but again, armed with my mantra, I turned aside, hell-bent on my mission to get to the end of the field with NOT ONE OTHER BITE.

And just as I rounded the last row, I peeked to my right and there I saw it, a booth so crowded it’s 6 foot tables were completely obscured by kids and parents jockeying for position, thrusting their tickets at the volunteers with requests I could barely make out over the noise. Slowly I glanced up at the banner hanging from the easy-up canopy and like a lighthouse beacon calling out to a lost ship I saw it …. BAKE SALE!…BAKE SALE!….BAKE SALE!

Slowly and with great caution I approached the far side of the booth, for I had to pass this way in order to deliver my crates of supplies. Eyes forward, I stole a glance at the plates and platters piled high with… with….well, I won’t torture you longer with my ranting and raving. Suffice it to say, if it went in an oven and had frosting – it was on that table!

BUT, relying on what I learned from my 10 months of training with Tiffany (and the fact that without tickets, you could not buy food and I purposely left all my money in my car so as to make it terribly inconvenience to buy tickets), head held high, teeth gritted against the onslaught of “treats for sale, help raise money to help your kids!” I soldiered onwards, sailing past the Bake Sale booth and down to the field of carnival games and team photos, safe in the knowledge that having passed this way the first time without incident, it would be that much easier for the remainder of the day to continue to do so.

And it was.

By the end of a 13 hour day, having eaten my own packed lunch of 4 oz turkey burger patty, half avocado, cup of carrots and tomatoes and 10 mary gone’s, I can say, with only slight hesitation (as we know, this journey is an ongoing one) I GET IT.

Thanks! Rachael

3 more Skinny Girl Recipes! YUMMY

skinnycoach-cookbook-pic

Skinny Girl Shrimp Stir Fry

1 cup brown rice
6 oz. shrimp
1/8 cup green onions, chopped
1 7/8 cup asparagus, cut, in 1″ pieces and halved cherry tomoatoes
(you decide the ration)
1 tsp. garlic
1/2 tsp. red pepper flakes (I like it spicy)

Skinny Girl Stuffing

2 T. olive oil
2 T. chopped onion
2 T. chopped celery
1 T. minced fresh parsley
2 C. cooked brown rice
1 1/2 t. minced fresh thyme
1 t. salt
1 t. finely minced fresh sage
1/4 t. celery seeds
1/4 t. pepper
1/8 t. nutmeg
Pinch of cloves
non-stick cooking spray

Preheat oven to 325, coat a 1 – quart flat baking dish with spray and set aside. In a med. saute pan over medium low, heat oil, then add onion, celery and parsley and saute until onion begins to color, about 4 minutes, stirring now and then. Add cooked rice, thyme, salt, sage, pepper, celery seeds, nutmeg and cloves and toss together until well mingled. Transfer the mixture to the prepared dish and bake for 30 minutes. Serve immediately.

Skinny Girl Confetti Chili

1 lb. of lean ground beef
1 c. dried black beans
1 c. dried kidney beans
1-14 oz. can of chopped canned tomatoes w/ juices

I presoak and cook my beans with a bay leaf, 2 cloves of garlic and 1 onion for flavor. I found that a quick way to cook the beans is to put them in the rice cooker with lots of water. It takes about an hour from dry to cooked. However, canned beans are perfectly fine too. I prefer the texture of the dry beans.

I chop my vegetables and put them in a large measuring cup. You want 8 cups of vegetables. The following coupled with the tomatoes gets you close. Another option is to serve it with a small side salad.

1 large onion chopped
2 med. carrots chopped
2 med. celery sticks chopped

Sweat the vegetables in one TBSP of olive oil or use nonstick cooking spray. Then add the meat and brown, breaking up the meat into small chunks. Then add the spices to the meat.

2 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. dried oregano
1 TSP. of chili powder (Adjust this to your tastes, also Chipolte chili powder is particularly good if you like a slightly smokey flavor). Briefly bloom the spices in the meat juices and fat, then add beans, 2 cups of water and tomatoes. Adjust salt and pepper as needed.

Simmer for 30 minutes. During the last 5-10 minutes add 1 diced red bell pepper. It will keep more of it’s color and texture if you add it at the end of the cooking time.

ENJOY!

For more great tasty recipes-check out
www.SkinnyCoach.com/cookbook

3 best Skinny Girl recipes!

skinnycoach-cookbook-pic

Chicken “Enchiladas”

3 oz. chicken breast, butterflied and sliced into 2 thin slices (you can ask your butcher to do this)
1/4 C. cottage cheese
1/2 C. each: whole Ortega chilies and spinach
Pinch each: garlic powder, salt and cumin
1/2 – 1 C. red or green enchilada sauce (Las Palmas or other sugar-free brand)
1 green onion, sliced thin
Non-stick cooking spray
1/2 C. Spanish rice
1/2 C. beans
1 C. salad

Preheat oven to 350 degrees F. Strain cottage cheese through a paper towel or coffee filter. Lay chicken slices out flat and pat dry. Mix cottage cheese with seasonings and spoon equal amounts onto each piece of chicken in a line. Cover cheese with chilies and spinach, and then roll chicken up. Place seam side down in a baking dish coated with spray and pour enchilada sauce over the top. Garnish with green onion and bake for 20-25 minutes. Serve with beans, rice and salad.

Skinny Snack

1/2 cup plain Greek yogurt
1/2 cup banana
1/2 cup peaches
Cinnamon

Warm up banana and peaches in microwave. Add warmed up fruit to your yogurt. Top with cinnamon.

Great evening snack!

Cauliflower and Red Clam Sauce

2 x 10 oz. can minced clams, drained
3 cloves garlic, minced
1 medium onion, chopped
1 x 14.5 oz. can whole tomatoes
1 x 8 oz. can tomato sauce
1 x 6 oz. can tomato paste
2 bay leaves
1/2 T. fennel
1/4 T. cayenne
Broth/stock for cooking
A batch of mashed cauliflower

Saute the garlic and onions in a little broth until translucent. Mix the tomatoes, onion mixture, sauce, paste and spices in a blender and simmer for 20 minutes. Add the clams, stir and simmer for about 5 to 6 minutes. Serve over mashed cauliflower.

For more great tasty recipes-check out
www.SkinnyCoach.com/cookbook

My mom is in surgery

surgery

I am sitting in the hospital and am amazed at the number of severely obese and overweight people. The surgery board is full of weight-related surgeries. I wonder what percent of surgeries are the consequence of people not being able to control what they put in their mouth? 100%? 90%? 10%? What do you think?

If you are over 45 years old, like I am, I am sure thoughts of health are becoming more relevant than issues of looks and vanity. The CDC says all overweight people compared to normal weight people are at an increase for “All causes of death.” ALL! Lets see – high blood pressure (meds until death), high cholesterol (meds until death), type 2 diabetes (meds until death), stroke (physical and mental disabilities until death), gallbladder disease, osteoarthritis, sleep apnea, cancer, low quality of life, mental illness and body pain.

The Skinny Coach Solution is not only a good, healthy diet that has been recommended by many medical doctors, it offers the psychological support and emotional support to change your patterns by changing your brain. It really doesn’t matter how many diets you have tried, you have not tried one like this because it does not exist.

If you commit to being skinny, healthy and in control, then I as your Skinny Coach will be here for you to help you along the way. Every day we work together to keep you on the right path mental and physically. Sign up for a complimentary consultation and we can talk about what is going on with you and why you have struggled before. Most importantly, I can tell you what you can do now to change your health forever.

Labor Day Food

labor-day-special-skinnycoach

Did you make any promises to yourself at the start of the summer? Maybe you wanted to fit into a new bathing suit. Maybe you wanted to wear suits without feeling embarrassed. Maybe you just wanted to lose some weight and enjoy the summer without feeling so hot all the time.

With the long Labor Day weekend coming up, the summer comes to a close. And what happened to your summertime resolution? If you’re like a lot of people May came and went and so did your new diet. Maybe you stayed strong for a week or two and then it was right back to your old habits. Why did you fail? Why was this summer the same as last summer?

It could be that you suffer from food addiction.

This holiday weekend people will fire up their barbeques for the last time and picnic tables will be overloaded with pasta salad, desserts, and chips. How does this make you feel? Are you worried about self control at your block party? Will you obsess about the food at your family picnic? Do you feel guilt and shame about the way you behave at potlucks?

These are all classic signs of addiction.

Addiction is a scary word, but if you consume sugar and refined flour, your body is addicted to it in just the same way an alcoholic is addicted to alcohol or a heroin addict is to heroin. Sugar and flour trigger chemical responses in your brain. Sugar and flour make you feel good and, with repeated use of these substances, your brain begins to crave more and more sugar and flour to be satisfied. When you try lose weight, you go through chemical withdrawal. Your brain increases these cravings, making weight loss difficult, if not impossible.

But you can change. This Labor Day can be a turning point for you. You don’t have to be a prisoner of your cravings.

Why wait another day to feel better about your body? Why spend another summer hiding? Why put off becoming your Skinny Self? You owe it to your family to be healthy. You owe it to your friends to have more energy. Most of all you owe it to yourself to be the person you want to be.

The Skinny Coach Solution offers you a personal weight loss program. Your brain needs to be re-trained. Your lifestyle needs to overhauled. The Skinny Coach will help you identify your eating triggers and change the way you react to food. You WILL break your addiction. You WILL change your life. You WILL be your Skinny Self.

So, will this Labor Day mark the end of another summer of disappointment and failure? Or will be it the start of a new you?

***LABOR DAY SPECIAL***: Anyone who signs up before or after Labor Day will receive 20% off the Skinny Coach Solution. Expires on Monday at 11:59 PM PST. DO IT NOW!

Labor Day BBQ – YUMMY

labor-day-skinnycoach

Delicious baby back ribs drenched in BBQ sauce, creamy potato salad, HOT DOGS, homemade pie, beer, corn on the cob, coleslaw – it is all so wonderful – but deadly for the waistline.

The average amount of calories consumed at an outdoor BBQ feast hovers around 3000! …and that is if you are eating a normal amount of everything. If you really overeat, you could tip 7000 calories in one afternoon. No one wants to think about a diet during the Labor Day festivities, but try to at least keep the damage as low as possible.

Imagine if you had a burger and skipped the bun, cheese, mayo and sauces? You can taste the wonder of a beautifully grilled sirloin burger and save hundreds of calories. How would you feel Monday night if you declined the mayo-drenched coleslaw, potato and macaroni salad. What if you ate lots of sweet watermelon and peaches instead of pie and ice cream?

All celebrations are a challenge when it comes to moderating our eating, so if you don’t succeed, Don’t fret! Tuesday morning, Skinny Coach will help you achieve your summer dreams. To celebrate Labor Day, I am offering a special so that you can finally be done with your weight issues. Next Labor Day you will be wearing a bikini or a cute little summer dress.

If you promised yourself that you would lose weight this summer and you gained another 5 pounds instead, then enjoy your BBQ on Monday and be on the look out Tuesday for the answer to your weight loss prayers. If you would like to end the summer with a plan to lose weight, get more energy and boost your mood, then stay tuned.

Is your child a dog?

is-your-child-a-dog-skinnycoach

Don’t reward yourself with food – you are not a dog!

Turns out that when you reward your children with food it can trigger emotional eating when they grow up – DUH!

While most parents try to keep their children from eating bad foods they also often reward good behavior or ease pain with these exact foods and it has been shown concretely from research at both Loughborough and Birmingham universities that children were much more likely to emotionally eat later in their lives if their parents used food as a reward or to ease pain.

If you are an emotional eater can you remember instances in your childhood where your parents rewarded a good grade with a special dessert, or perhaps went for ice cream after a win in sports, how about a lollipop after a penicillin shot at the doctors (remember those?), the dentist even gave us candy after filling a cavity! I can think of many ways in which I was given food to placate or deal with bad AND good events and emotions so according to this research I am not surprised I am addicted to food.

The good news is perhaps we can do better for our children now that we know. Think of other ways to celebrate and comfort your children now before the moment happens so that you are equipped.

Now what about you? Is it too late? No, of course not, you can establish new connections, new patterns and change your relationship with food. Unfortunately, because emotional eating is so rooted and cemented in the neural connections of the brain it is nearly impossible to change on your own because you only have the brain you have – the one that currently makes those connections. ReWiring the brain to make new associations and habits, those of a healthy, skinny person requires someone to teach you these new ways of thinking – just like they were taught when you were young – by your parents – the Skinny Coach can teach you how to be skinny. It takes time, it takes dedication but it is doable, you just need to know how. Start by taking the Sugar Addiction Quiz and schedule a talk with the Skinny Coach and surrender to a little help.

skinny_button3
Take the Skinny Coach quiz and the
Skinny Coach will call you with the results.

Obligation

You have an obligation to be health for your family. Many women put themselves last as part of a family. Their children come first, their husbands come first, sometimes even the dog comes before the woman. If you are a woman like that then I want to say to you, you have an obligation to your children, to your husband and … to your dog (just kidding) to be healthy. Being overweight reduces your lifespan and contributes to mood swings, pain, sickness and depression. However, it does something else, something just as devastating. Being overweight and not able to control your diet causes you to feel helpless and out of control. Feelings like that can permeate your entire life, making you feel like you are not able to do what you want to do, that you are a failure. It is important to remember that the best thing you can do for your family is be happy and live a long time. If you are overweight you have some work to do and I am happy to help you. Take the Sugar Addiction Quiz and sign up for a complementary phone call with me. Lets see if we can do this together.

skinny_button3
Take the Skinny Coach quiz and the
Skinny Coach will call you with the results.

SNAP OUT OF IT

snap-out-of-it

Do you need someone to hold your hand, to help you through the tough moments?

The Skinny Coach does not focus solely on diet and exercise, she teaches you the principles of behavioral modification through cognitive behavioral therapy so that you can overcome the psychological barriers to losing weight. Bottom line, if you can do it on your own – GREAT, but many people need more help. Just like you have a teacher to teach you to do math, or your mother to mentor you on how to cook, or a trainer to get you to and teach you how to do the right exercises – the Skinny Coach, can teach you to be a Skinny Girl. Together, everyday, you and the Skinny Coach plan your menu for the next day, commit to eating the right foods and instill EVERYDAY – the why…. Do you want to know why? – because if you eat what you decide today and don’t take one other bite, then you will lose the weight, you will be able to wear those clothes again, you will lower your cholesterol, you will be a Skinny Girl.

Listen she knows it is hard. She struggled for years to lose weight. Tiffany tried everything, just like every other testimony on the internet, the difference is, she has a Ph.D. in Psychology, she lost 100 pounds, she knows abstinence is the only answer and she is there EVERYDAY to help you – no one else offers that. Why? Because in order to be there for her Skinny Girls everyday, she can only work with a few people at a time. Believe you me, that is what it takes, someone you can call everyday, anytime you want to help you through those difficult moments.

If you closed your eyes and thought about what you actually need, what would help you stay on a diet permanently – and you think it is someone to hold your hand and be there through the hard moments to say, “SNAP OUT OF IT!” then she is your answer. Take the Sugar Addiction Quiz and schedule a talk with Tiffany RIGHT NOW!

skinny_button3
Take the Skinny Coach quiz and the
Skinny Coach will call you with the results.