103 Unlatched Breastfeeding with Jennifer Grayson

Jennifer Grayson on #CraveCast

The Cravings Whisperer Podcast with Alexandra Jamieson

Today on the Crave Cast I am interviewing Jennifer Grayson. She is an author of a new book called: Unlatched: The Evolution of Breastfeeding and the Making of Controversy. Breastfeeding is certainly a controversy here in the United States. We have an incredibly large international diverse population but her book and the topic it covers is so interesting. Her book really dives into the history of breastfeeding and the trouble that women in America of having with it and the different topics around it.

Jennifer is an environmental journalist, Huffington Post columnist and her work has appeared in several publications. After having her own children, her lifetime commitment to restore the vanishing connection to the natural world led her to her research for Unlatched. Be sure to stay tuned until the end and share this podcast with anyone you know who is pregnant, wants to become pregnant or is having problems with breastfeeding.

Jennifer Grayson on #CraveCast

Sexualization happens when breastfeeding is not commonly viewed-Jennifer Click To Tweet

You can Subscribe to the podcast on iTunesSoundCloudStitcher or TuneIn

 

Show Notes:

  • How much controversy is there around breastfeeding?
  • Why are we afraid of boobs?
  • Modern society vs not
  • What are the rates of breastfeeding in America now?
  • What has she learned through the process of writing this book?
  • What can be done to support pro-breastfeeding?
  • Are all hospitals baby friendly?
Death by artificial feeding was a great public health problem in early 20th century US. Click To Tweet

Resources:

www.jennifergrayson.com
Unlatched: The Evolution of Breastfeeding and the Making of Controversy

Jennifer’s Facebook

4 Genius Ways To Perfect Portions with Positive Psychology

Welcome to my big breakfast table…

Sit down and place your clean cloth napkin on your lap.

Smell the fresh food cooking, hear the bright classic rock drifting through the house…

 

My son will light a candle for us…

Yes, even at breakfast.

See the farmer’s market flowers from our walk Saturday…

 

Here’s your tea or water. Take a deep breath.

Smell the food, prepared with love.

Smile.

Savor the moment.

 

Hidden in this simple morning ritual are powerful positive psychology tools to eating perfect portions:

4

Many of our food choices aren’t really conscious choices.

Hidden and unconscious factors that effect your brain have a big impact on what, and how much, we eat:

  • Stress.
  • Bad planning.
  • Optical illusions…

What? Optical illusions? I’ll get to that in a moment…

Most of us make about 200 food choices a day, and it’s not just what to have for breakfast:

Should I reward myself with a cookie for going to the gym?

Do I want an apple or blueberries?

Should I put mayo on that, or olive oil?

All those 200+ choices drain your brain of willpower, which is a finite resource.

 

Once you run out of your daily allowance of willpower, likely in the afternoon or evening, you’re more likely to eat more of the things that don’t help you with your energy and well-being.

You could use willpower to fight your old ways of eating, but that doesn’t really work. (Right? We’ve all tried it 1,000 times)

 

Luckily the worlds of Positive Psychology and Cognitive Neuroscience are helping us to trick our brains and bodies into eating better foods, and better portions.

Use these 4 science based strategies to make healthy eating easy:

  1. Use Optical Illusions to Help You Eat Less: Sitting at a larger table (as opposed to your desk or a small table) performs some optical illusion magic to help you naturally eat smaller portions. [Cornell University Food & Brand Lab]
  2. Relax Before You Eat: STOP Working Through Lunch: Stressed out people make worse food choices. Do a round of deep breathing to help calm your body and brain (my favorite is below) [Harvard Study]
  3. Get Happy: People who practice gratitude before meals make better choices and tend to eat less. [University of Texas Study]
  4. Pre-Game Your Lunch: Making a lunch the night before helps you make better choices as you won’t be rushed. [SheKnows.com]

 

Here are 5 ways to integrate these science-based eating strategies into your life so that you make better choices and naturally eat the right amount for your body:

  • Eat at a table, not your desk.
  • Eat at a table, not a TV tray binge watching Orange Is The New Black.
  • Do a round of deep breathing (4-7-8 breathing is my favorite – here’s a quick video I use with my son to teach him) before you eat, or even before you choose what to eat.
  • Write down, think about, or tell your lunch friend 3 things that you’re grateful for this week before you eat. Then have them share! (For super gold star bonus effect: make sure you include how you had a part in that thing happening)
  • Make your lunch the night before, packed and ready to go in the morning.

It’s not just what we eat, it’s how we eat.

I hope you’ll enjoy these simple, science-based tricks to easily make healthy eating more joyful.

xo,

Alex

Try just one of these strategies for the next week and share how it work for you!
Get monthly LIVE coaching and email support from Alex to master your food mindset! Join the new Mindset Mastery Membership here: http://alexandrajamieson.com/mindset-mastery-membership/

80 Sexism in Medicine and Fox New’s Dr. Manny

Alexandra-Jamieson-Featured-Art-The-Crave-Cast-Ep80

The Cravings Whisperer Podcast with Alexandra Jamieson

Hello my Clan of the Crave Bears! I’m so glad you decided to join me today. Today I’m getting real with you, so consider yourself warned. I had an experience recently that I have been waiting to share with you, so today I am taking the opportunity.  I was on Fox News a couple of weeks ago with Dr. Manny. He called my work “horse shit” to my face.

 

Win a Swag Bag worth $1000!

I have a huge announcement! I love giving away things that I love. So, all year here on the crave cast I have partnered with a dozen of my favorite product partners to put together for you on incredible giveaway every month. It’s the $1000 swag bag!

It’s an incredible bunch of products and memberships that I have put together with some of my favorite people to give away to one lucky listener every month!

So here is how you can enter in to win this $1000 swag bag:

  1. Go to iTunes put up a meaningful review about your thoughts about The Crave Cast, what you’ve learned, what you’ve loved, why people should tune in. or you can go to bit.ly/cravecast and leave a review.
  2. Once a month I will be picking one meaningful review, I’ll get in touch with you, will announce it here on the podcast and I will be sending you all of these incredible goodies. So be sure to enter the $1000 swag bag giveaway at bit.ly/cravecast!

Alexandra-Jamieson-Featured-Art-The-Crave-Cast-Ep80

You can Subscribe to the podcast on iTunesSoundCloudStitcher or TuneIn

 

“Women are significantly more likely to be under-treated for cancer, heart disease and pain.” – Alexandra Jamieson (Click to Tweet)

 

Show Notes:

    • I sat down with Dr. Manny and I immediately felt like he was not into my opinions
    • I immediately tried to build rapport and I tried to even get him to laugh
    • His final comment to me about cravings was, “That was very entertaining!”

“Only 1 in 5 doctors are aware that women are more likely to die of heart disease than men.” – Alexandra Jamieson (Click to Tweet)

    • I wasn’t there to entertain, because Women’s health issues are so important to me
    • After the segment, I tried to brush off his “entertaining” comment
    • I even got him to agree to take a selfie with me
    • After we took the selfie, he said, “Well, that was all horse shit!”

“Even female health practitioners can have a gender bias towards women.” – Alexandra Jamieson (Click to Tweet)

    • My head was spinning – I knew he would have never said the same thing to a man
    • The female producer who booked the show was shocked to hear this
    • Last year I was on Dr. Oz last year and he could barely contain his eye roll
    • Men believe women are weak, silly and emotional and they dismiss our true needs

“We dismiss our cravings as bad because we have been told that we are dumb.” – Alexandra Jamieson (Click to Tweet)

    • The dismissive attitudes are exactly what women face everyday
    • The unexamined gender bias in medicine is killing us
    • I have so many examples of women’s medical disorders being dismissed by health practitioners
    • Need help advocating for yourself? Alex shares tips for being your own best advocate
    • Disrespect for women’s health concerns is rampant

“Vote for politicians who make women’s health a top priority!” – Alexandra Jamieson (Click to Tweet)

There is a FREE 3 part video series on my website that will be available until Monday morning and it will teach you how to trust what your body is telling you and listen to what your body needs. It’s time for us to love our bodies and trust ourselves. We are living in a sexist medical culture and now is the time to speak up about it. Falling in love with your body is the first step to getting well, and having your desires met.

Get the video series at http://alexandrajamieson.com/videoseries

Do you have a story of how you have been treated by a medical professional? I’d love to hear your story. Go to my blog at alexandrajamieson.com/blog and click on the little blue microphone on the right and leave me a message.

Links Mentioned:

Where does your politician stand on Women’s Health? https://www.plannedparenthoodaction.org/elections

5 Ways to Master Your Inner Critic [AKA “Bitch Brain”]

Your brain can cause your body’s cravings. 
The four root causes of cravings are bacterial, nutritional, emotional, and physical. (But most experts and diet books don’t talk about the emotions of food, do they?)

Today I want to talk about one of the most common forms of emotional craving:
the frustration and fear caused by the inner critic.

I’ve been interviewing health coaches who want to grow their business as they heal their own health concerns, and I’m hearing a lot of “bitch brain” issues. This is a term I created while writing Women, Food, and Desire, and it struck a chord with many readers…

5 ways to handle your


Bitch Brain is a way I describe your inner critic – the voice that stops you from taking risks, speaking your truth, and gets in the way of your desires.

Women often grapple with self-confidence and doubt because we are connected to our life’s desires, and expose ourselves to the fear and failure of going after what we truly want.

Here’s how the Bitch Brain, or inner critic, or “BB” for short, messes with your life:

…you want to create your own business, but the bitch brain (AKA inner critic) tells us we don’t have enough experience…and eat more sugar to handle the frustration induced exhaustion.

…you dream about helping others with your health coaching knowledge, but the inner critic says “you still have your own health problems, how could you help someone else?”…and you end up overeating at night to try and silence the discomfort.

…you have an old voice from your mother that repeats about how a nice girl should act, and it keeps you from daring to ask for more or demand justice…and you drink a few glasses of wine every night to try and relax.

…you know you have a purpose in life, and have tried lots of educational programs or read all the self-help books, but your inner critic tells you “why bother?” so often you feel totally bummed out and confused about what to do next…so you keep eating the foods that keep your energy low and mind fuzzy because, again, “why bother?”

The inner critic can be deadly.
It can rob you of your vitality and resilience.

And the bitch brain can be handled. But only with love and awareness.

Here are 5 things you must know to handle the inner critic:

 

  1. The inner critic is not you. It is thoughts about you, but it is not who you actually are. You may have internalized other people’s voices from such a young age that it’s hard to tell the difference between them and you.
  2. See it and say it. To separate yourself from your bitch brain, you must become aware of it and label what you hear. It’s pretty simple. Say to yourself, or declare to a trusted friend, “I hear my inner critic right now and it’s saying ____.” When you say it out loud and label it,  you can start to see the repetitive, inaccurate nature of the criticism.
  3. Identify a good reason for the criticism. When you start to hear the critic, bitching away again, step back and ask it, “What are you trying to protect me from right now? What are you afraid might happen if I do this thing I want to do?” The answer is usually the same: fear of failure, losing love or respect, fear of attack or embarrassment. Once you see the reasons for the critic acting up, you can say, with genuine care, “Thank you for trying to protect me. I hear you.” We must love our inner critic otherwise we get stuck in a war with ourselves, which never ends well. Calming the voice with love is super important because…
  4. The Bitch Brain is hurting your body. When the inner critic causes a release of stress hormones in the body, we end up in a state of health disarray. Stress keeps weight on, especially around the middle belly, causes adrenal exhaustion, sleep trouble, and ages you faster. In the face of all that, #5 is even more important!
  5. Laugh it off. Survivors in life-threatening situations all have one thing in common: a sense of humor. Humor is a good strategy to help you find what is ridiculous. Your inner critic might say “Don’t offer your health coaching services! They might find out you eat chocolate every night and then you’ll be called a liar and end up penniless and alone under a bridge!” Really, BB? If people find out I eat chocolate I’ll end up alone, penniless and under a bridge? Chill out!”

 

Give your BB some space to be heard.

Spend 10 minutes writing out your thoughts to these questions and see how much more calm you feel:

 

What does your BB/inner critic say when you want to speak up about an injustice or problem at work or in the home?

What does your BB/inner critic say about a career choice you dream about making?

What does our BB/inner critic say when you want to dress up? When you pass by a mirror? When you want to try a new class? When you want to travel? When you want to ask for a date? For sex? For a vacation? For time alone? For time together?

Use the 5 insights to help you calm your BB.
Know that you are wired for the inner critic, that you’re not crazy, wrong, or bad…that your very human brain is trying to keep you safe.

Then thank it, and keep moving forward.
Xo,
alexsign

11 Ways To Stop Obsessing

11 ways to stop obsessing
It’s 2am and you’re up thinking…
ruminating and thinking and obsessing like a record that’s stuck and keeps repeating the same lyrics over and over again…”I’m a loser. What if it doesn’t work out? I f’d up. I f’d up.”
Obsessing, also called “ruminating,” is over-thinking, repeating unanswerable questions, retracing past mistakes, and it’s dangerous…
11 ways to stop obsessing
I was on the phone with my client Amy, and she shared with me that she had been up all night obsessively worrying about a financial issue. Other times, she admitted, she got stuck in thought loops about weight loss and how her body “should just be different.”
In the past, Amy had used food and “midnight snacking” to help calm these obsessive thoughts. But this time, she did her best to get back to bed, and felt really good about herself for not engaging in the binge eating she used to.
Binge eating is often just a tool some of us use to drown out the obsessive thoughts, an action we can take that distracts us.

But we don’t really need the food. Our bodies may crave food because “she” knows the anxiety from the obsessions will go away if we eat…and overeat…

What we really need, and what I shared with Amy, is ways to stop obsessing.
Rather than thinking of happy, positive events over and over again, which lead us to well-being, self love, and confidence, we humans tend to conjure up more and more negative thoughts in a cycle of self-loathing and anxiety.
Research shows that obsessive thoughts and rumination are associated with binge-eating, binge-drinking, anxiety, depression, and more.
Obsessing and ruminating are the path to feeling helpless and worthless.
It paralyzes your problem solving skills so you only focus on the bad, and never have the confidence, clarity or creativity to think up new solutions.

Here are 11 ways to stop obsessing, and get out of ruminating: 

  1. See it. Just the fact that you’ve realized you’re ruminating (and that it isn’t helping) is the first step. As my G.I. Joe cartoon used to say every Saturday morning, “knowing is half the battle!”
  2. Laugh about it! Find something funny about the situation. Humor can help you see an issue from a new perspective so you can move on. Imagine you’re in a screwball comedy and this situation is happening to Maya Rudolph or Mae
  3. Be your friend. What would you say to a dear friend facing the same situation? This can help you treat yourself more compassionately. If you have done something wrong, or made a mistake, forgive yourself as you would with a friend, with the same heart and love.
  4. Reality check. Focus only on things you have control over. Life is so big and complex, there will always be things we have uncertainty around. Try to take a “pronoia” stance – the idea that the world is on your side and the Universe has your back – the opposite of “paranoia.”
  5. Accept your sadness or fear. We all have sadness, fear, or anger. If you can accept that this is a part of living, and that it won’t last forever (neither life nor the current emotion), and stop trying to make things different, can you just settle into the emotion and feel it fully? Feelings often dissolve if we allow ourselves to fully feel them.
  6. Stop it! Ever just say that out loud to yourself? Parent yourself as if you were a kid about to do something really harmful. Stop it, kid! Sometimes we just need a wake up call to jolt us out of a daze.
  7. Get here now. As the Dali Llama said, “There are only two times you can’t do anything: the past and the future.” Center yourself in the hear and how, and focus on one action you can take for your well-being, rather than trying to answer unanswerable questions like “why did that happen?”
  8. Get distracted. I know, it’s totally different from #7, but getting distracted can get you off a train of thought at this station, right now! When you engage in activities that fill your mind with other thoughts, preferably positive ones, the obsessive thoughts will fade. What’s something fun, relaxing, pleasurable, or useful you could do right now? What’s an awesome funny movie you could watch to start laughing? Do you have a creative outlet? Have you given yourself pleasure via movement, masturbation, or play lately?
  9. See your thoughts for what they are: just thoughts. And you are not your thoughts! Thank goddess – I can’t tell you how many times my brain has conjured up terrible images of what could happen to my kid on the way home from school. Examine your thoughts with curiosity and without judgment – what can you learn from this and what is just an emotion?
  10. One last time, with feeling. Tell yourself “ok, self: I’ll let you think about this one more time but this time we are coming up with a plan about what to do next!” Hear the plan, then take action. None of this is helpful if you don’t act.
  11. Worry time. Make a plan to obsess for 15 minutes at a specific time in the next 24-hours. You’ve set aside some time for it, and you don’t have to be stuck in these thoughts right now if you booked a spot to dive back into the pit.
As you look towards the possibilities this new way of thinking has for you, including all the personal desires and cravings that call to you, I want to extend my hand and offer myself as a part of your circle of support.

 When I’m looking at making a big change, or taking on a new way of being, or when I want something that just feels beyond my ability to create, I will raise my hand, phone a friend, shout out loud “HELP!”

If you are in this space, with visions and hope for a future that glows with self-love, joy, freedom, peace and energy, then I welcome you to go. for. it.

Feel into the image that you see and feel, and seek the support you need to make the transformation real.


If you have been wanting me on hand to support you in a one-on-one, personal way, here’s your opportunity:


As part of my mission to help women (and the men who love us) to live into our desires and natural state of health, I’m doing something different and offering a COMPLIMENTARY 30-minute 1-on-1 personalized Vitality Discovery Session with me.

Yes!
That’s 30 minutes of personalized, uninterrupted time with me without costing you a cent.

I will help you discover what difference you want to see in your life from dropping the extra pounds and feeling free with food.
AND what’s holding you back from getting what you want.

We’ll intentionally approach these topics with love, kindness, and compassion – those good thoughts that helped my garden flourish! Let’s skip the extra shame and frustration, shall we? 🙂

Then, we’ll make a plan to get you what you want, in a new, honorable, unique way. Joy, play, fun, pleasure, and a soulful plan of action.

I know you could spend 30 minutes doing something else – email, laundry, chores, drinking wine and eating chocolate…anything.
Yet, I believe that when you and I spend time in this conversation, we can weave magic and a new way of living in and loving your body.

I have space for 10 Vitality Discovery Sessions, and if you feel called, I hope you’ll take me up on this very special invitation.

Click here to answer a few simple questions. If it feels like a good fit, someone on my team will be in touch in 48 hours after the submission deadline to set up your free session. The deadline is Monday, July 20th.

Are you ready to ACTUALLY change your life? 3 Key Psychological Insights

Are you ready to
The topic of “change” has been coming up in a lot of conversations
lately – with clients, with my 8.5 year old son, with my fiancé…
(OMG – did I tell you all yet?! He asked! I said Yes! More on that later…)
Are you ready to
We want change, yet we crave security.
We want newness, and we want certainty.
We want juicy fun in our relationships, yet we’re afraid to step out and truly be seen.
We want to look and feel better in our bodies, yet we don’t have the required motivation.
We want to love ourselves, yet we beat ourselves up for every tiny misstep…
Confidence…
Healthy body image…
Motivation…
Authenticity…
Getting off sugar and healing your gut…
…we want these, yet they feel far out of reach.
To get any of these requires us to change in some way…
And change is, at it’s core, terrifying.
 
Change scares us, because we are terrified of failing, 
and being judged or exiled by the people around us.
 
When you begin living and acting in a new way, you face the rejection
or alienation from the friends, family, and colleagues who shared your old ideas.
Yet we struggle, because we know we need to change what we’re doing,
how we are eating, living, and talking to ourselves in our thoughts…
You know you need/want to change in order to finally feel really good and free in your body.
But choosing WHAT to change, and how to go about it, feels overwhelming
in the face of failure and public shaming.
 
I believe we can learn new things and new behaviors,
no matter our age,
no matter our circumstances,
no matter our history,
new ways of eating and thinking and feeling about
ourselves and food…but why don’t we?
 

1. To learn a new behavior or skill requires a bit of struggle + willingness to fail. 

I didn’t speak Spanish growing up, and I had to be willing to make mistakes by speaking badly in front of my college classmates in order to learn. I didn’t know how to dice an onion, and had to risk losing a finger and presenting misshaped food to my culinary school teachers, but I had to be willing to try and fail until I did it enough times to master the skill.
 
If you don’t know how to cook, yet you know you need to start taking control over
what you put in your body three times a day, it’s helpful to know that you’ll make some
mistakes.
 
If you don’t know how to change your mindset from “fixed” and negative to more “growth” oriented and positive, it’s helpful to know that you’ll still get stuck in negative thought loops until you’re more practiced at seeing your habits.
Joyfully knowing a new skill or way of thinking takes a “beginner’s mind” – just as a toddler learning to walk doesn’t cuss itself out for tumbling over, we need to have a safe, supportive, more experienced friend who can guide us to keep trying as we learn.
You’ll know that you’re learning something really new and challenging when it takes a long time and you’re constantly making mistakes and struggling…
And creating a new mindset in this current culture of food and body shame requires a lion’s heart and a lot of angels! 
 
But I believe you can do it, because I’ve seen hundreds of people do it before.
Which brings me too…

2. Find your guide and your tribe.

Learning all these new skills can be really discouraging on your own.
I know left to my own devices, I would have given up on Spanish or cooking, and I wouldn’t have advanced as far as I did with my teachers and friends.
When your enthusiasm and motivation falters,
you need someone you trust who will be there to help pull you up.
When you change your life, it often means you need to change your community,
which is a lot harder than not eating sugar for a couple of weeks.
The best guides, angels, and communities do a lot more than just demonstrate a new skill or technique:
They inspire hope by sharing their belief in you.
They point out the small successes and improvements you’ve made, which you forget about.
They support you no matter what you discover about yourself, and encourage your growth + change.
They sell you on your own competence and your own potential.
They teach you the positive psychology of growth and realistic optimism.
But it’s important to find your guides and angels.
They need to feel like a good fit, and you need to feel a real sense of connection.
To find your tribe of guides and angels, look for people who respect your growth, understand you, and believe in you…
those are the people who will inspire you to stick out the struggles.

3. Be willing to believe.

 
In order to actually, really, finally change anything (body, mind, spirit, life) you must be willing
to put down the old idea that you can’t change.
That’s why community and support from outside yourself is so all-fired important!
I needed coaching and  new relationships with the right people to:
– change my relationship with money + start saving money wisely
– change my relationship with my body + start loving myself, quirks and all
– change my relationship with things + let the clutter and retail therapy go
I actively sought out the coaches, mentors, classes, and guides that helped me
heal, grow, and change.
You can either wait for change to happen to you, or
you can actively seek the change you truly desire.
Real, lasting change depends on relationships.
Finding your “change agent” is like finding your perfect mate.
It’s hit-or-miss, and takes some time, hope, grit, and dedication.
And when you find that community, coach, or relationship, a world of change is possible.
We all need different first steps, different coaches, and different plans.
Yet even with our differences, we are all in the same boat:
Because we all desire to be our most authentic, healthiest, happiest possible selves.
That’s what I want for you, and that’s why I do what I do.
Because the future is shaped by those of us who believe we are capable of
change, growth, and discovering new ways of living.
In a few days I’ll be sharing a special offer with you to help you make lasting changes this summer.
So keep an eye on your inbox on Wednesday…

Now, I want to hear about what you’re inspired to change or transform this summer:

In the comments below, share with us your relationship with “change.”

What are you inspired to shift in your life?
What are your biggest heart’s desires that scare you?
Then we can all honor, witness, and support you as you step into that change this summer.
xo,
Alex

Cauliflower Rice Recipe: Inspiration In The Kitchen

IMG_1162

I haven’t posted a new recipe in a while…

And I’ve felt a bit guilty about it.

I have been sharing a lot of new mindset tools from positive psychology that have made a big difference in my own healing journey, as well as my clients.

But at home, for myself and my family, I’ve been making simple foods, using high-quality ingredients, and keeping things pretty easy.

I just haven’t been focused on new recipes for a while…

It wasn’t that I’d lost my love for cooking, I just didn’t feel like a new greens recipe was as important as sharing these new tools I found so inspirational.

And it felt strange for a while, and I was plagued with doubts:

  • I’m a professionally trained healthy cook – why am I not excited about new recipes?
  • I know people want new recipes to inspire healthier eating – why can’t I just keep creating them?
  • Aren’t there already thousands of recipes online to choose from? Can I really add anything new?
  • Am I going to confuse my readers if I post mindset tools and then put up a recipe every once in a while?

So I didn’t create anything new for months. Until now, as I got really excited by this delicious new way of making cauliflower, quickly, with a few ingredients.

My programs and clients all still get recipe and menu planning help, when that’s what they need.

But I see more and more that having new recipes isn’t enough to help you make the lasting changes you want in your body and life.

I want to help you think about food and your body in a new way, using proven strategies that help you feel peaceful, strong, joyful, and whole. That’s the power of positive psychology and my mindset makeover tools, like those I teach in the Vitality Mentorship.

But I also love to eat, and I know you do too. I still cook every day, even if it’s whipping up a green + protein smoothie, tea, and a salad.

Well, I’ll be sharing new recipes when the inspiration strikes, rather than forcing myself to be a recipe hub.

Because as you probably know, forcing yourself to do things that you don’t feel totally juicy and excited about is a recipe for self-sabotage, frustration, and a loss of passion.

And I’ll continue to share nutrition + food tips because I know that our cravings and food habits stem from 4 roots causes: bacterial, nutritional, emotional, and physical.

So today, I’ve got a brand new way to whip up a family-pleasing cauliflower dish, filled with nutrition, that cooks up quicker than quinoa:

Cauliflower Rice Recipe:

IMG_1162

 

This recipe provides a delicate sweetness of cooked cauliflower, onion, and red bell pepper, which is my strategy to help with nighttime sugar cravings. Adding sweet foods at dinner satisfies my sweet tooth. I also like the high fiber content, which your body uses to get rid of excess estrogen.

1. Start with 1 head of organic cauliflower, washed and patted dry. Cut out the core and chop into large chunks.

IMG_1158

2. Place the chunks into a food processor fitted with an S-blade, and pulse 20-25 times, until cut into tiny pieces, but not mushy. You can also shred on a box grater.

IMG_1159

3. Set a large skillet over medium-high heat and add 2 tablespoons of coconut or olive oil. Dice 1/2 a yellow onion and red bell pepper, and saute with 1 teaspoon of salt until the onions begin to brown.

IMG_1160

4. Scoop the shredded cauliflower into the pan, and stir well. Cook for 5 minutes, adding another 1/2 teaspoon of salt. Stir well, and cover, turning heat to low, and cook for 5 minutes more.

IMG_1161

5. Turn off the heat and allow to steam for 2 minutes before serving hot.

Share with your loved ones, and save the rest for leftovers – reheating is a snap! Just add to a pan with 2-3 tablespoons of water, stir, cover, and heat over medium for 5 minutes or until heated through.

Enjoy!

xo,

Alex

 

P.S. Want a few cooking ideas like this, and help plotting your life’s transformation? Applications for the Vitality Mentorship program are open until June 10th:  

9 ways to get out of your comfort food zone

9 ways to

We all have ideas of what we wish to become.

9 ways to

I was with my son, on our way to the park so he could try out his new skateboard. “Are you ready to go down the ramp?” I asked.
Wonder Boy looked up at me and said, “I don’t want to…I’m scared.”

I didn’t miss a beat, looked into his eyes, and replied,
“It’s ok to be scared, but it’s important to try it anyway.”

It’s a powerful message.
“Trying it anyway” is at the heart of a fully lived life.

It’s what I tell my clients when they know they need to ditch sugar and gluten.

It’s what I tell my clients when they need to have a big talk with their partner or boss…
or finally start dating.

It’s what I tell myself before taking on a new big idea for my work.
(podcast? a book about cravings? interviewing experts on masturbation??)

Without anyone else encouraging us to try new things,
we tend to dig ourselves deeper into our comfort zones.

Busy schedules, long-held habits, and old mindsets can lead us to shut off our hearts and minds and just coast on autopilot.

We keep using the same old comfort foods to help us handle stress, which keeps the extra weight on, and keeps our energy depressed.

A part of us knows that those old comfort foods will keep us in the stuck spot where we are, so that we won’t have to step into that uncertain next step.

We let the fear keep us from moving forward and just let life take us where it wants.

Our comfort food zone, hiding in the foods that exhaust us and make us feel heavy, keeps us from even trying to make the changes we dream about: dating, asking for the raise, changing careers, and more. Much more.

Is it too late to change?
That’s the great news; It’s never, ever too late to “try it anyway.”

But we get stuck in “fixed mindset.”

Positive Psychology shows us that we can have choose one of two mindsets: Fixed or Growth.

“Fixed” mindset is when you think you can’t change, you can’t learn anything new, you avoid challenges, when you see other people succeed it brings up jealousy, and you want to be told you’re smart.

I believe you can develop a growth mindset, and all it takes is knowing there is a new way to think, and to start watching your thoughts more closely!

Growth mindset says you can learn new things and change:

Growth mindset is open to asking for help, says “I don’t know how to do this…YET,” believes that you can learn something new, enjoys watching other people succeed, and wants to be acknowledged for working hard.

I try to show my kid when I’m trying something new, share any doubts, and share when I don’t reach the goal. I show him the process of what it means to try.
The wins and the losses.

Our culture is too danged focused on WINNING – that being 100% perfect, #1, and the BEST, is the only acceptable option.

B.S!

Moving out of your comfort zone requires us to break free from the past and old ways of perfection thinking, and push ourselves to do something we wouldn’t normally try.

But here’s the secret magic lurking just behind the fear:
often, the simple act of just trying something new can help you move out of your comfort zone.

Here are 9 simple ways to move out of your comfort zone:

9 ways
• take a cooking class
• take an art class
• volunteer for a local organization for 1 day
• take a new route to work
• say ‘Hi’ to someone new in your neighborhood or at work
• plan a trip to a new part of your city, or a place where people speak a difference language
• visit a new place of worship
• take a hike to a new park
• take the first step towards making one of your dreams a reality

Does it still feel too overwhelming? Here are some additional pointers:
• do some research on the first 2 steps needed to make one new thing happen – then act
• ask someone who has done the new thing you’re interested in about why they like it
• take a friend with you when you try a new activity or go some place new
• stop thinking of yourself as “fragile” – you are beautiful, but not a delicate flower
• call to mind a time when you did something new that was fun
• depend on yourself for your happiness, instead of others

And even if your attempt doesn’t work out the way you thought it might, it can still lead to growth and positive results. The most successful people on earth went through major failures before they became successful.

The more new things you try, the more you step out of your comfort zone, the less you’ll need  food to make you happy. The less depressed you’ll feel. The more energy you’ll have.
The more LIFE you’ll have!

What I am asking you to do is simple: do just one thing differently this week.

Your life is waiting for you, just outside your comfort food zone.

Ready to work with an experienced coach to help you

get out of your comfort zone and utterly transform your body + life?

CLICK HERE TO APPLY by June 6th for the Vitality Mentorship with Alex: 

3 Confidence Boosters That Will Make You Blush

3 confidence boosters

I still feel like that 12-year old girl in the back brace.

3 confidence boosters

Diagnosed with pretty major scoliosis, a curved spine,
I was given a hard plastic brace that added 1-inch to my girth, and
went around my body from below my hips up to my armpits.

For 23 hours a day, for 2 years, I wore the uncomfortable,
sweaty, bulky brace. It bit into my ribs, and rubbed red marks
into my hips.

Worse than the physical pain, I couldn’t wear any form-fitting clothes,
and had to wear bulky t-shirts and pants with elastic waist bands that
would fit over the brace.

That brace helped straighten my spine, but it made me extremely self-conscious
and chipped away at my self-confidence between the ages of 12 and 14.

It has taken years to recognize the impact of those years on my confidence,
and years of inner work to heal my relationship with my body.

From deformity to healed, from wrong and embarrassing to lovable.

Confidence. No matter what your story, we women have an especially shaky relationship with it,
and that has a huge impact on our lives and health…

our ability to ask for what we need…
our ability to speak our minds…
our power to change as we grow…
our mastery of life and skills…
our ability to reclaim our bodies as perfect, strong, and worthy of love.

How can we grow our confidence in ways that are truly empowering?
How can we have fun with something that feels so serious?

Why do I care about women’s confidence?

I started to read the applications for my Vitality Mentorship program,
and almost every woman wrote about her painful relationship with her body, food, and confidence.

And I saw that it effects everything we do, everything about our lives, what we are willing to sacrifice for…

…how we take care of ourselves,
…how we show up and share our gifts with the world,
…how long we are willing to put up with people and circumstances
that hurt us or keep us returning to comfort foods to try to manage the stress.

Confidence is like a secret nutrient of our well-being.

I’ve been consciously healing my own confidence since my early 20’s,
when I began to sense the impact of that back brace on my ability to reclaim my body as my own.

In my own way, I’ve discovered 3 easy, fun ways to begin to grow my own confidence, and I want to share them with you.

And they might make you blush!

Because in order to boost our confidence from within, have to admit our greatness, be willing to try and fail in full view of others, and claim our right to pleasure and fun!

These 3 methods have helped me see my impact on the world,
my ability to feel good no matter what weight or state my body is in,
and to have fun in my body again, which is my foundation of emotional confidence:

3 Confidence

1. PLAY:

Hula hoop, roller skates, kite flying, biking, anything that involves moving my body
in a non-competitive, skillful way, brings me confidence.

When you playfully move in your body, your state changes, your hormones reach a peak of metabolic perfection, and the benefits of moving with joy bring your body into alignment so that you can drop weight (and inflammation) with less effort…

and begin to love moving in your body more.

From dancing along with Beyonce’s backup dancers in a concert video (badly) to
strapping on my hot pink roller skates and trying to finally learn how to turn right, over and over again…
when you play to learn some new physical skill, you build a new pathway of communication and love
with your body.

This weekend I finally figured out how to roller skate and turn right – and it was glorious!

Now, it took 3 or 4 trips to the local basketball courts, countless stumbles, and hearing my
own kid giggle when I flailed wildly while trying to learn…

But finally learning something new in my body, mastering a new physical skill, reminded
me of all the things that I’ve already learned in this life.

My invitation to you:

Pick your play! What sounds fun to you?
Finally learning to throw a frisbee with bullseye accuracy?
Hula hooping in your back yard?
Trying that new dance move you saw on YouTube?
1 minute a day to practice handstands against a wall? Summer salts?

Get out and play and have fun in your body – and dance like nobody’s watching.

2. PLEASURE TIME:

If you’ve been listening to my Crave Cast podcast this month, you’ve heard my interviews
with the groundbreaking sexual health experts to bring attention to the healing powers
of “self-pleasure” or masturbation.

“Solo play,” another name for masturbation, is a highly effective way for women to balance our hormones,
release pent up stress, increase fertility, and as important…
a way for us to find out how much good we are capable of.

Sex is a part of life, but for many of us, it’s an emotional, tense, uncomfortable part of life.
I believe as we get in touch with our body’s ability to feel pleasure through solo-play, we:

– are more confident in asking for what we want, in the bedroom and out in the world
– feel more capable of getting back into the dating scene or reconnecting with our partner
– draw better boundaries for our bodies and our energy

My invitation to you:

Schedule space in your life for solo play at least once a week.
Choose a new toy or simply use your hand and some organic coconut oil.
Light a candle, take a bath, and enjoy your own playground, your body.

If you’re looking for expert advice on how to embark on a solo play ritual, check out the last four episodes of my Crave Cast:

3. THE  NEW GRATITUDE RITUAL:

Gratitude journals are nothing new – you’ve probably written down 3 things you’re grateful for
and felt pretty good about it.

But new science from the world of Positive Psychology shows us that there is a more powerful,
more beneficial way to honor what you’re grateful for.

In fact, this new way is much more empowering, and will build your confidence in short order:

My invitation to you:

Today, as a new, more powerful ritual, write down 5 things in your life that you’re grateful for –
and the role you had in making those things happen.

It’s not just about receiving good things, and having a positive periscope on the world…
…it’s about taking ownership of your impact on the world.

You need to remind yourself that you HAVE taken action that yielded positive results – and when you do it again, again and again, you will naturally grow your confidence.

Now I want to hear from you in the comments below –

How does your confidence effect your body and health?

Which of these 3 ideas will you play with this week?

Sometimes we need to borrow confidence. Getting into a community of curious change-seekers, who can offer you support in those moments when your own confidence is low, is the best way I know how to make lasting improvements to your body and life.

Applications are now available for my 4-month Vitality Mentorship program:
go here to apply by June 6th!

xo,
Alex

How to finally get the motivation you want – for real

“I wish I wanted to go to the gym every day.”
“I WANT to want to have sex with my husband more.”

I’ve heard these two secret wishes a lot from my friends and clients lately.

We all have dreams, goals, desires, and life cravings.
93% of people, polled by the American Psychological Association, have some aspect of their behavior that they want to change.

And most of our goals involve improving our health, body, confidence, sleep, relationships, finances…

If so many of us want to change, in such basic, important ways, why do less than half of us maintain the changes we attempt?

Why is change so hard?

 

wwywtw
 

Most of us blame lack of willpower when we fall short of our goals.
Many of us blame a lack of time, or not enough money when we don’t go for it.

I believe it really comes down to the clarity of your wants, the strength of your desire, the reasons for your craving.

AKA: Motivation.

There are two kinds of motivation, and one is more powerful than the other.

External motivation is when we try something to earn a reward or avoid a punishment: dropping a size so we can fit into the skinny jeans, getting a raise so you can buy the new car, going to the gym every day so we don’t get heart disease…some day.

External motivation might be enough to get you started, but it’s not enough to keep you going.

Internal motivation is the secret sauce.

Internal motivation is when you fall in love with an activity because it is rewarding to your body, life, and soul. It lights you up and makes you come alive:

It’s when you go to yoga every week because it makes you glow and feel alive.
It’s when you play a game because it really excites you.
It’s when you love your work so much you would do it for free.
It’s when you put down your phone before dinner and don’t use it all night so you can be with your honey, which brings you the intimacy and juicy fun you crave.

Here’s an exercise you can use right now to get motivated from within, and have real, lasting change:

It’s called WANTING WHAT YOU WANT TO WANT (AKA: WWYWTW).

Getting specific about your desires, setting clear goals, stating your intentions –
these are all important strategies to follow. You need a map to know where you’re going, right?

But defining a goal or desire is really clarifying “what you want.”

What do you want to be MORE motivated to do?
Or: what do you want to want?

It might sound like this: (a few examples from my own and my clients lives)

I want to want to exercise so much that it’s naturally a part of every day.
I want to want to eat green vegetables!
I want to want to go to sleep at 10 every night so I’m well rested.

This can extend to dating, relating, career, and more:

I want to want to share my paintings online…

I want to want to date so that I get out there and finally meet some cool people…

I want to want to have sex with my partner more so that we feel more connected…

I want to want to start my own coaching practice so strongly that I finally sign up for that program that would really get me started…

Right now, pick one thing you WANT to want more.

Once you’ve got one good thing that you WANT to WANT, do this:
come up with a few things that would make you want that more.

If you want to want to go to yoga twice a week, you might say:

…if I went with a friend and we had a tea date after.
…if I knew the teacher was great and played good music.
…if I had a new yoga outfit that made me feel comfortable and cute.

If you want to want to have more juicy, sexy time with your partner, you might think:

if we both put our phones and gadgets away before dinner and keep them off…
if we sat together and shared our fantasies in a safe, loving way with no agenda…
if we spent an hour apart, focusing on our own self-pleasure first, to get ready…
if I got my favorite erotica book, and he watched something that turns him on first…

That would put you into the zone of actually wanting.
Your intrinsic motivation will blossom.
You will come act, make headway, and come alive.

This positive psychology technique can help you identify strategies that boost your intrinsic, personal, soul-driven motivation.

Once you have really good reasons for WHY you want to want a new activity, food, or habit, you’ll follow through for yourself.

Confidence blooms, action is sustained, mountains move.

So now I want to hear from you:

In the comments below, share the thing you want to want.

Get clear about your desires and life cravings and WHY you might want to want them as a lovely way to grow you motivation.

I’d love to read your thoughts and desires!

xo,
Alex

P.S. I’m now accepting applications for the Vitality Mentorship program. This 4-month experience combines private sessions with me and weekly support and coaching with a group of 20 women.
Get Access to This Video Series


We respect your privacy. We will NEVER sell, rent or share your email address.

×
Join us for a 14-day adventure to change everything about how you feel in, and about, your body...


We respect your privacy. We will NEVER sell, rent or share your email address.

×
Lorem ipsum dolor sit amet, consectetur adipiscing elit!



×

The next Cravings Cleanse & Mindset Makeover starts September 2016.

Get on the waiting list here and be the first to get exclusive access:



We respect your privacy. We will NEVER sell, rent or share your email address.

×