FAT… what does it really mean for your body?

  • Insomnia
  • Digestive disorders
  • Yo-yo dieting
  • Guilt and fear about not knowing what to do
  • Shame for not doing what you think you 'should' be doing.


You can get to know your body-what feeds it, drives it and gives it long-term energy and health.

Healthy food doesn't have to taste bad!

We are becoming a society of mindless eaters who munch on food without taking the time to think about what we are putting in our bodies, as nourishment. We are busy changing the world, taking care of others, leading, and developing into better versions of ourselves, and yet we still find ourselves eating in the car, grabbing fast food, munching while watching a movie, and eating TV dinners and packaged meals.

There are some little changes that can make your healthy lifestyle a reality because you can find yourself eating less without realizing it... except when you jump on the scale!

Your Life-Sized Outcome can be confidence and trust in yourself and your lifestyle, which can lead to a better quality of life, better vacations, better intimacy, better (fill in the blank). Make the choice to make one little change and implement it, and when you master it, move on to the next one. The key is that whenever you want more, choose veggies that are not starch-type veggies. What do you have to lose… except maybe some inches?

5 Little Changes for Life-Sized Outcomes

  1. Breakfast - eat within an hour of waking and eat a bigger meal for breakfast! Choose things like a fruit smoothie with a good protein mixed in, along with some toast (with a nut butter/avocado), eggs and avocado, or oatmeal with nuts and fruit. Regulate your blood sugar and you won't crave so many sweets.  Include a good protein and fat at this meal. Most importantly, EAT BREAKFAST!
  2. Stop eating when you are no longer hungry. Eat slowly - your body doesn't register that you are full for 20-25 minutes after you begin eating. We overeat because we eat fast and we eat until we are stuffed. Breathe between bites, put your fork down between bites, or eat with other slow eaters and keep pace with them.
  3. Drink up! H20 is calling your name. You can put on weight because your brain thinks you are hungry when you are actually thirsty. Drink half your body weight in ounces of water and carry a bottle of water with you so you can keep track of the ounces you drink each day.
  4. Use a different (smaller) plate. Not only are we over-portion-size-served in restaurants but we can bring that habit home! Choose a bowl instead of a plate. Slow down as you eat to you feel full when you’re done your meal. Load up on dark, green, leafy veggies when you want more.
  5. Get rid of the enemy and bring in more friends! Throw out (yes, I mean it) everything that is bad for you in your house, office and car. Just get rid of it. Replace it with good fats: avocado, sunflower seeds, almonds, cashews. One of my favorite snacks is a (low salt) rice cake with avocado and some salmon or lean turkey on top. You could even use canned salmon in a pinch.

Be proactive about your health and your lifestyle strategies wherever you are at in your weight loss and life. It's much easier than waiting and then fixing the damage afterward.

Author's Bio: 

Renee Heigel, CHHP, AADP, is an international No-Diet Coach, writer, holistic health and nutrition practitioner, mom, entrepreneur, foodist, writer, speaker, cook, world traveler, media maven and creator of Love Yourself NakedTM and Local Nourish Flourish.

Renee trained at The Institute for Integrative Nutrition in New York City and is certified by the American Association of Drugless Practitioners. She shows women in their mid-20’s to mid-50’s how to eat more local, whole foods so they can lose inches and love themselves naked!

She offers individual health and nutrition coaching, webinars and corporate wellness coaching.