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Kick Your Sugar Cravings:
Richele’s Scary Halloween Story
(15 Oatmeal Cookies and 7 Big Mistakes)
The Frightening Impact of Sugar
The FREE Tele-Class- “Kick Sugar Once and For All”
Tips and Live Coaching
Nov 11th from 8 pm to 9 pm
And Your 5 Steps towards Success
Greetings from the Sugar Momma!
Halloween is here! I’m celebrating by sharing my scary sugar story and giving away my top insider tips on how to scare off your sweet cravings… for good.
When I was a kid, growing up in Indiana in the early 1980’s, it was still safe to go trick-or-treating without parents.
The Little Sneak
Returning home, I snuck straight to my room, locking the door behind me so I could safely stash most of my candy in my closet.
Throughout November, Butterfinger bars and Bit O’ Honey’s beckoned to me like a Mermaid to a loopy Sea-farer. I was powerless with no choice but to make myself sick with sweetness.
It took a long time for me to realize the connection between my sweet tooth and my symptoms: acne, weight gain, cavities, and energy crashes.
A nutritionist to never eat sweets again, and I tried, but my cravings kept on haunting me.
After several scary fainting spells, I committed to stopping the insanity once and for all.
What’s the Impact of Your Sweet Tooth?
…from diets high in sugar, processed foods, sodas, candies, breads and snack foods made of flour, fruit juices and excess fruit, potatoes and pasta…
Chronic elevated blood sugar causes…
- Weight gain
- Depressed immune function
- Increased susceptibility to infection and flu
- Insulin resistance and diabetes
(90% of all cases were preventable) - High cholesterol and triglycerides
Chronic elevated blood sugar is strongly associated with…
- Heart Disease
- Cancers
- Mood swings and ADD / ADHD
- Mental illness and depression
- Cavities
- Dementia
- Menstrual symptoms
- Allergies and asthma
- Headaches
- Alcoholism
Back to the Sugar Momma
Fast forward to 2009
Life is sweet!
I’ve got power over sweet cravings- I’m at my ideal weight, my skin is more consistently clear, and my immunity is strong.
And as a health coach, I support fabulous women to permanently overcome their sweet cravings.
Every so often, I’m reminded about the keys to kicking cravings (the hard way)…
Here’s an example from September:
A housemate baked a batch of Oatmeal raisin cookies.
Within 48 hours, I had eaten all 15 of them.
What happened to my super powers to defeat sweet cravings?
7 Big Mistakes
- I hadn’t gotten a massage or snuggled with my lover in a week!
- I was working overtime.
- My meals that week lacked variety- and sweetness.
- I made the cookies off limits – fully restricted.
- I didn’t tell anyone I was craving them
And then, I made 2 more mistakes… to make matters worse.
- I didn’t tell anyone I was eating them.
- I felt guilty and ashamed and beat myself up!
I was humbled for sure. But luckily I’m a cravings expert!
I addressed the root causes of my craving, forgave myself for eating all the cookies, and it’s been smooth sailing ever since- a month of clean, energizing eating- with zero willpower or deprivation.
Get My Insider Tips and Live Coaching
Free Tele-Class
Wednesday, November 11th from 8 pm to 9 pm EST
Kick Your Sugar Habit
Once and For All!
On this call you will discover:
the root cause of your unique cravings
how sugar is not the problem, but the solution
and how to kick sugar once and for all.
The first TEN people will be on the call for live coaching.
(3 Spots Left)
If you’re not in the top ten, you’ll still be able to listen in on the recording.
Register: richele (dot) henry (at) gmail.com or 443-418-9534
Are cravings in the way?
Get the energy, health and weight balance that you desire.
It all starts with 5 Simple Steps:
Step #1: DECLARE that you are ready to have a BIG BREAKTHROUGH in your experience of cravings. SHARE your declaration with the people in your life.
Step #2: TAKE ACTION. Register for the FREE Live Tele-Seminar and Learn how to KICK YOUR CRAVINGS for good. (We only have space for 10 participants, so please act fast)
Step #3: PRIORITIZE. Put the call date and time in your calendar. Wednesday, November 11 8:00-9:00pm Eastern. We will email you the dial-in information.
Step #4: BE PRESENT on the call, ready to apply and implement the FOOL-PROOF strategies and tips we’ll be revealing.
Step #5: GET SUPPORT! Whether you are working with a health coach or have a friend or family member to check in with, outside ACCOUNTABILITY is one of the keys to your success.
Congratulations!
You’ve successfully completed the 9 Day Health Coaching Program.
We’d love a little feedback about your veggies goal, as well as about the program as a whole.
If you complete the survey, there is a surprise waiting for you.
We hope that this has been a helpful process, and that it illustrated to that you are indeed capable of transforming your diet and lifestyle and therefore capable of transforming your health.
Be sure to check out our programs an services. If you excelled in this 9 day program, you are a very good candidate for continued success in our more comprehensive programs.
Goal #2 Check In &
Kick Cravings for Good
Without Willpower or Deprivation
How did the self-care go?
Click Here to take our survey.
Do you crave, and LOVE, foods and drinks that are NOT healthy for you?
We all do! But don’t sweat it.
The First Step
The first step with the foods or beverages we crave is to upgrade. If you are eating ice cream with lots of junk in it- don’t stop eating ice cream- first upgrade to a brand that uses high quality ingredients.
Don’t Cut Out “Bad” Foods
Foods we label as “bad” end up in our mouths (despite our strongest protests!) when we are imbalanced- physically, emotionally, or mentally.
They are a short term solution that ultimately backfires on us – like when the ice cream that comforts and entertains us at night causes bloating, sluggishness and weight gain the next day- setting us up for a rough day and another round of comforting ice cream.
Instead of cutting out the “bad” foods -
We crowd them out by adding more nourishment, both edible and inedible (how’d the self-care go?!? all you email program folk), one single food or lifestyle practice at a time.
This approach just plain works because it supports the body’s natural ability and tendency to balance and heal.
“Crowd Out” Your Cravings
Actually, cravings and symptoms are messages from the body that we are deficient. So the solution is nutrition- not deprivation!
Increasing our daily nutrient intake, along with all-around nourishment, builds our “balance point,” naturally reducing our cravings (and symptoms) and essentially eliminating our need for the extreme foods and beverages we once craved.
Your Next Steps…
Give yourself a break!
If its already in your mouth, enjoy it! Guilt only sets us back.
Ask yourself, what is the underlying imbalance in my life that is creating this craving. And then act accordingly:
1. Upgrade one food group and food practice at a time. Remember that they’ve gotta be delicious, time-efficient and satisfying!
The 10-Week Nutrition Transformation Program is perfect for this!
2. Continue to prioritize Self-Care. Choose something new from your nourishment menu each week.
3. Live a life that you LOVE! I’m talking wildly fun and fulling, outrageously nourishing, totally inspired and playing “full-out.”
(This is the whole point of eating well in the first place, right? To have the energy to live the life that you desire?)
The Best Year Yet in 2010 Seminar is where you want t obe if you aren’t ecstatic about your life.
Have fun with Goal #3!! Make it tasty.
Blessings,
Goal #1 Check In & Success Secrets
Success Principles are CAPITALIZED
How did your hydration goal go?
Take our quick survey. Help us do this better.
You may have noticed a profound shift in your energy and your physical health. Maybe your digestion, sleep or cravings.
Or maybe not. Either way is just fine.
The most important TWO things are:
1) You took action (ACTION) for your desire to have high energy and vibrant health (CLEAR INTENTION)
- and that you did what you said you would do. (INTEGRITY).
2) Also, that you paid attention to, and learned from, the experience (MINDFULNESS).
If you failed to follow through with Goal #1, please do NOT worry, stress or beat yourself up (GUILT-FREE). And do NOT quit! (PERSEVERANCE)
Failure is key for success. But ONLY if you learn from it.
In hindsight, what would you have done differently to ensure your success?
Successful “hydraters” report success tips like:
1. I told a bunch of people. (ACCOUNTABILITY)
2. My spouse joined me. (SUPPORT)
3. I wrote it in my calender.
4. I put an alarm in my phone.
5. I put a bottle of water in my slippers? (CREATIVITY)
There are no lazy or weak-willed people. Not even you!
Sorry to burst your bubble.
Simply put…
Successful people take the extra steps for success and unsuccessful people do NOT take those steps.
The cool thing is that these success principles are applicable to any area of life where you want to get new results.
Can you think of any area you’d like to set a goal in and try it out?
Start with self-care because that’s Goal #2
To Your Success,
Upcoming Newsletter Topics
Recent newsletters:
Why Grandma will love hearing “no” to “more pie?”
Be Selfish This Holiday Season
Flu Vaccine Decision with Dr. Melissa Carrick
Local Turkey & Zeke’s Secret to a Juicy Bird
15 Cookies and 7 Big Mistakes- the Sugar Momma’s Scary Sugar Story
Top 3 Tips for Raising Healthy Eaters (Even the picky ones!)
Please look forward to the following topics…
December 2nd
TBA
December 9th
TBA
December 16th
TBA
December 23rd
TBA
December 30th
TBA
Articles- Raising Healthy Eaters- 10/21/09
Top 3 Tips
Raising Healthy Eaters and Supporting Picky Eaters
I was one of the pickiest eaters of all time. I only ate orange foods for a time!
It drove my relatives crazy and worried my parents. The pediatrician advised- “Don’t force him. He’ll expand his food choices when he is ready.”
Tip #1: Don’t Force It
Thankfully, my parents listened, as that would have been miserable. Plus, research shows that feeding through force is counter-productive (TIP #1).
I eventually did expand my food horizons (I even ate bat and duck fetus in the Philippines), but the damage from poor youth nutrition was done:
* My bones developed slowly and incompletely
(crowded teeth are a dead giveaway)
* I had frequent colds, allergies, infections, and digestive issues.
I had anxiety and trouble sleeping.
Tip #2: Play with Your Food
When I first got into food education, I taught kids how to cook with Dr. Antonia Demas of the Food Studies Institute. I learned that any kid will eat whole foods- even greens, beans, and grains – with enough fun, pressure-free, hands-on experience (TIP#2).
I have impacted a lot of kids behaviors and attitudes towards food through this simple approach, but the most important tip I want all parents to get, I only recently learned from a member of my mother’s church.
Tip #3: Structured Meals w/out Grazing
TIP #3 comes from nutritionist Ellyn Satter’s “Division of Responsibility in Feeding.” *** (see end notes)
According to Satter, and I agree, a parents’ main responsibility is to provide a structured meal and snack schedule.
Outside of those times, children are not to be allowed to graze for food and beverages.
During those meals and snacks, parents provide healthy whole food options, and trust the kids to decide which foods they eat and how much (use Tip #2 to impact their choices).
Remember that kids can only eat as well as you do.
- Are you unsure of which foods are healthiest?
- Do you struggle with cravings?
- Are you inconsistent with healthy cooking and regular meal times?
If so, consider getting the support of a Baltimore Health Coach. Your entire family will benefit.
Thanks for reading!
***Check out Satter’s complete “Division of Responsibility” at
https://ellynsatter.com/showArticle.jsp?id=399
Articles- Super Food Nutrition 101
Newsletter Ed #5 – Oct 14th, 2009
Super Food Nutrition 101
Video Below! Super Food Hot Chocolate Recipe
Did ya know there’s a radish root that can increase libido in both males and females?
It’s called maca.
Holistic doctors suggest it for hormone balance. This can include women in menopause or infertility issues. Maca is great for people with hypothyroidism or adrenal fatigue.
A single root contains almost 60 phyto-nutrients, a higher concentration of calcium than milk, along with many more vitamins and minerals.
Maca is just one of the many “super foods” I share with my clients.
And in this newsletter, I’m spilling…
2. My High Quality Local Source here
3. The Super Food Hot Chocolate Recipe (VIDEO!)
Buy Local Baltimore!
Where can you get maca? Well it grows in the mountains of Peru, where it has been used medicinally for centuries.
And while I’m a big time proponent of eating food grown in Baltimore and the surrounding area, I also love what the global market has to offer: the most potent, nutrient-rich super foods and herbs.
Buying locally benefits our economy, our environment, balances us with the seasons, and connects us to community. Get to the 32nd St. Farmers Market on Sat. morning and you’ll see, feel, smell, taste and know exactly what I mean.
Will you Benefit from Super Foods?
Yes! If you are a busy person like me – playing full out in all areas of life, you’re pressed for time and can’t always have a home-cooked, sit-down meal….
You definitely want to get into super foods!
If your tired of energy lags, you definitely want to get into super foods.
If you’re bugged by digestive issues, anxiety, headaches, or menstrual symptoms, you definitely want to get into super foods.
If you’re on medications of any kind, you definitely want to get into super foods and herbs.
If you love food, and are always up for new culinary experiences… you got it… super foods!
Now, I’m NOT selling super foods, but I do want you to try them out because they make a huge difference in people’s health, vitality and enjoyment of food.
How do I eat Super Foods?
I’ll share my absolute favorite, most potent and delicious super food recipe BELOW. But first check out a recipe that is definitely in the TOP 3.
This is my go-to cold-weather recipe: Super Food Hot Chocolate.
2 Super Food Recipes
1) Fruit/Veggie Smoothies
2) Hot herbal tea concoction – Like the Hot Chocolate in the video
*** The Most Potent/Delicious Super Food Recipe ***
Smoothies and herbal concoctions are great, but they are NOTHING compared to the super food raw chocolate bar that I’ll be demonstrating…
The Raw Chocolate Class at Ruscombe Mansion.
Join us Feb 13th from 2 pm to 4 pm to discover…
The magical-mind-space
of heart-expanding raw cacao
the feel-good chemicals and nutrient gap-filling minerals!
It’s all about pleasure as a key ingredient to your healthiest, most productive and fun life…
So you’ll not only be…
tasting 8 amazing flavors of chocolate, you’ll also be…
dancin’
massagin’
belly laughin’
and enjoyin’ the company of like-minded folks!
Click here for more information on the class.
There will be 8 amazing flavors, plus The Super Food Bar… packed with my top 5 favorite super foods:
Top 5 Super Foods
Cacao- Raw Chocolate!
Cacao may be the #1 source of magnesium of any food. It is likely the reason women crave chocolate during menstruation. Magnesium balances brain chemistry, builds strong bones, and is associated with more happiness. More on guilt-free chocolate here.
Goji Berries
Goji berries are a top longevity food from China, with tons of antioxidants, betacarotene, and vitamin C. They contain 18 kinds of amino acids and up to 21 trace minerals. And they’re delicious.
Maca Root
Maca’s history as a powerful strength and stamina enhancer, and libido-fertility herb stretches back well over five hundred years. Being an “adaptogen” it also boosts immunity and is a good “stress” herb.
Bee Pollen
Bee Pollen is a collection of the pollens of flowers, which are necessary for plant fertilization. It may be the most nutrient dense superfood found in nature. It also aids in weight loss due to its richness in lecithin and its balancing effect on body chemistry.
Spirulina
Spirulina is an algae that thrives in warm, alkaline, fresh-water bodies. It’s one of the cleanest, most naturally sterile, foods found in nature. Spirulina is 65% protein, the highest source of protein found in any food, and also includes vitamins A, B-1, B-2, B-6, E, K, chlorophyll, cell salts, phytonutrients, and enzymes. The ancient Aztecs thrived on Spirulina from Lake Texcoco in Mexico.
Hemp Seed
This shelled hemp seed is 33% protein, rich in vitamin E and iron, as well as Omega-3, 6, 9 and GLA. Hemp nut offers complete, whole food nutrition- including a near perfect ratio of Omega 3 & 6 EFAs including 2-4% GLA and the antioxidants Chlorophyll & vitamin E.
Luke’s Local Source
I purchase from NaturalZing.com and I’ve been sending my clients there for years.
To be up front, I now get a 6% commission on any sales made through links on my site (like the one below).
I love their products, trust their commitment to quality and fair trade. I really dig that I get my super foods delivered to my door in just a day (since Zing is in Mt. Airy MD). Check them out!
If you’d like to check out a competing site: www.sunfoodnutrition.com
Articles- Weight Loss Plan for Skinny People- 10/7/09
Weight Loss Plan
for Skinny People?
People often say to me, “Luke, You’ve lost weight!”
But I’m the same weight I was when I was getting my butt whipped as a high school wrestler: 145 lbs.
I don’t bring up my steady weight to brag, but rather to make a point.
So much $$$ money $$$ is spent on weight loss it’s amazing, yet…
90% of all dieters gain every pound back within several years.
Weight gain is just one way some (not all) bodies try to tell their owners,
For 10 years, I’ve been a welter weight, but for 7 of those years I suffered from:
allergies
depression
frequent colds
even fungal infections
chronic digestive difficulties
(I’m talking baaaaaaaaaaaaaaaad gas!)
I didn’t get enough sunshine, play, loving touch, or sexual healing.
I was waaaay out of balance and on the fast track for disease…
just as fast as any big boned weight-gainer who ain’t taking care of himself either.
This notion that obesity is the problem is utterly ridiculous! 
America: Stop hating on big people!
Big People: Stop hating on yourselves!
I titled this article “Weight Loss Diets for Skinny People” for good reason.
The approach that helps overweight people shed pounds….
is the same approach that helps skinny people heal symptoms of imbalance.
You can read more about why people don’t keep the weight off.
Much more importantly…. Take a very good look at the strategies that work.
The approach that will let you:
- finally release those last 10-20 pounds
- finally resolve a nagging symptom! - like my baaaad gas!
Have you had RAW Chocolate yet?
There are many great reasons to eat it, like its antioxidants and incredible mineral content, and but did you know RAW CHOCOLATE HELPS WITH WEIGHT RELEASE:
1) Raw chocolate is a known appetite suppressant- enough said.
2) Raw chocolate elevates your mood in 3 unique ways- cutting cravings.
3) Raw chocolate compensates for mineral deficiencies- cutting cravings.
4) Raw chocolate is out-of-this-world delicious- satisfying and satiating.
You’ll get a massage, savor chocolate, shake your booty, and laugh out loud
with people committed to living their best life ever!
It’s a perfect date opportunity – so bring your sexy self!
Your friends and lovers are welcome to of course.
What’s one simple step you’ll take this week to honor, energize and balance yourself?
Have a fantastic day,
Lucas Seipp-Williams, CHC
Baltimore Health Coach
Blog: www.LucasSeippWilliams.comI promised to post a video of my daily high energy dance party. If you read this far, you will be glad you did. Check it out: High Energy Dance Party.
More Nutrition Articles
Baltimore Weight Loss- Top Obstacles
Baltimore Weight Loss 2- Why Weight Loss is Over-Rated!
Guilt Free Chocolate! You should be ashamed not to be eating it!
Portion Distortion. How the food industry has made it difficult for us.
Is Meat Fit to Eat? Tackling a long-debated subject.
The Sweet Truth About Your Sweet Tooth. What you need to know about sugar and your sweet tooth.
Vitamin D Deficiency: Are You At Risk? Have doctor’s been steering us wrong about sun exposure these past 20 years?
Articles- Baltimore Weight Loss- 10/6/09
Baltimore Weight Loss
Top 9 reasons why people do not sustain weight loss .
By Lucas Seipp-Williams, CHC
Do you struggle to lose weight?
The truth is that weight gain and obesity is only one possible way the body shows us that we are out of balance. And it is important to note that many skinny people are very unhealthy- their bodies just don’t show it by holding onto excess weight.
I actually prefer the term “weight release,” because “loss” has a negative connotation that our subconscious mind fights against. But I’ll use the words Baltimore weight loss here because it’s what so many people relate to.
Have you experienced weight loss only to gain it back again each time?
Top 9 reasons why people do not sustain weight loss:
1. Restrictive Dieting- always creates a boomerang effect that sends us back to our old ways of eating
2. One-Size-Fits-All Dieting- eating a diet that worked for someone else does not take into consideration your unique metabolism, ancestry, gender, age, likes and dislikes, Blood Type, etc.
3. Eating at Night- Eating after 7 pm, when metabolism is slowed and ready for sleep, is a sure fire way to prevent Baltimore weight loss.
4. Sedentary Lifestyle- There is no point in obsessing about and restricting food ever, and certainly not if you aren’t regularly moving your body.
5. Too Much Cardio! - Especially critical to your weight loss goal is muscle building. Muscle cells burn 50 times more calories then fat cells do. So first priority is to strengthen, tone and build your muscles.
6. Lack of Primary Foods- Primary foods are all the inedible areas of your life that nourish and balance you- your relationships, spirituality, career, hobby, community life, etc. Any lack in these areas will show up as craving in our relationship with food.
7. Putting Life on Hold- So many people are putting off living their most inspired, adventurous, passionate, authentic life- waiting to get started once they lose the weight! This makes life boring, stressful, lonely, and so on. Sounds like at ticket to “Cravingsburg” to me!
8. Unresolved Emotions- Emotions that are not fully experienced and discharged, control and run us around. Anxiety, frustration, grief, anger, depression- food is one of the most convenient and successful ways to soothe and stuff our emotions.
9. No Possibility- Simply put, if you don’t believe something is possible… then it ain’t! If you do believe something is possible, than there is a chance.
And when it comes to weight loss, there is more than a chance. It’s a sure thing! Your body is highly intelligent. It is always working towards balance, and body weight is no different.
Much more exciting than the obstacles to weight loss is the approach that will get you past those obstacles for life-long results.
Do you want to shed unnecessary pounds?
Check out The Approach that Works.
Blessings,
Many of my Baltimore Health Coach clients do end up experiencing weight loss in Baltimore, which is why I called this article “Baltimore weight loss.” (and for the search engines!)
Other Baltimore Nutrition Articles
Guilt Free Chocolate! You should be ashamed not to be eating it!
Is Meat Fit to Eat? Tackling a long-debated subject.
The Sweet Truth About Your Sweet Tooth. What you need to know about sugar and your sweet tooth.
Vitamin D Deficiency: Are You At Risk? Have doctor’s been steering us wrong about sun exposure these past 20 years?
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Mother and Interior Designer
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Jeffrey Grabelle,
Musician, Massage Therapist, Health Advocate
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Individual Coaching Graduate
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