Lehigh Valley With Love Interviewed me in the first few days of Pennsylvania’s stay at home and social distancing efforts. Learn what diet and lifestyle habits build your immune system and why that’s so important right now.
❤️ ️ WRITE A GRATITUDE list. What are you grateful for right now, in this moment? You can't have a positive and a negative thought in your brain at the same time so it switches you into feel good vibes.
️❤️ FEEL and process your feelings. Even if they're tough. Watch the video to learn how and why (and why I REALLY needed to do this on Saturday... eek!).
️❤️ MEDITATE. To start our team meeting yesterday, my company's new exercise coach Natascha and I, did a one minute meditation together, over Zoom. Watch the video for how and why this is helpful.
❤️ ️ BE OF SERVICE to others right now.
❤️ ️ MOVE that sweet body of yourself everyday! Moderate exercise boosts your immune system and is as effective of anti-depressant medications according to research.
❤️ ️ Get SUNSHINE. Stay home but go outside of your house.
❤️ ASK FOR HELP if you need it. Especially if you live alone or are struggling being around those you live with. Text HOME to 741741 to connect with a Crisis Counselor for FREE.
You have to be intentional about doing these things right now. Improving your mental and emotional health is like working any other muscle. It's a habit that needs to be created.
Now I'd love to hear from you. Comment below and answer today’s…
Comment below to hold yourself accountable. I'm here for you
Are you a cheater!?
When you start dieting or eating healthy do you.... "cheat?"
Do you say "I'm having a cheat day" or "I'm going to cheat and eat _____"?
How does it feel after you cheat?
Do you feel guilty, angry with yourself, full of regret or even shameful?
After you cheat do you say "f*ck it" and just fall off the wagon and even gain more weight back?
I NEVER use the terminology "cheating" with my weight loss clients and today, I share three reasons why that is.
As a sustainable weight loss coach, my #1 focus is my clients getting lasting weight and health results, while feeling great. "Cheating" doesn't help them do that.
Learn 3 reasons why here:
Once you’ve watched click “comment” below and answer today’s Take Control Now question…
Comment with your thoughts below. Then, continue to get educated, get support and take control because you can get the healthy body you deserve.
In Your Corner,
Trish
P.S. Want my coaching to help you lose 1-3 pounds a week with a maintainable lifestyle change? I’m accepting 5 new clients from 2.11.20 to 2.25.20. If you’re ready to lose weight without counting calories or buying products and care deeply about improving your whole health, schedule a free consult with me here. Let’s see if I’m the right fit for you.
Stasher Bags: Reusable silicon bags for storing food (and anything) that are dishwasher safe. You can also cook with them in the microwave, oven and stove top. It’s a female owned business and broken bags are used to build playgrounds. I LOVE these and have gifted them to clients. They came in a lot of beautiful colors.
My Book “The Optimal Eating Solution: Maintainable Weight Loss and Longevity Even if You Can’t Exercise” Learn the step by step process I take my clients through to help them lose 1-3 pounds a week in a maintainable way, while reducing medications and improving disease. Get it FREE here (just pay $8.99 for shipping vs $14.99 on Amazon plus shipping).
Bees Wax Wraps: come in beautiful colors and patterns to wrap your food and containers with in a reusable way. Get 15% off your first order on their website.
Silpat Caking Sheet: a reusable mat to put on your baking sheets so food doesn’t stick without using parchment paper. Curl it up and wrap in a bow and it’s perfect in a stocking! Get 15% off your first order on their website.
Herb Stripper: Forget picking leaves off the stems and instead, save time prepping herbs. Here’s a wooden one, like the one I used in the video, but different and less expensive ones are all over the internet. $16.99
Veggie and Fruit Wavy Slicer: for making fruits and veggies look like Ruffles chips! $7.99
Handheld Citrus Squeezer: juicing lemons is truly fun for me with this squeezer. It’s easier than using a fork or the “twisting” juicers. $14.
Which of these stocking stuffers will you buy for someone else and why? Which of these will you buy for yourself? Don’t forget to get yourself a gift this holiday season too :) You’ve worked so hard taking care of others all year! Comment below with your answer.
Get educated, get support and take control because you CAN get the healthy body, you deserve.
A requirement for sustainable weight loss isn't trying new foods (this is great news if there's not a lot of veggies you enjoy).
However, trying new optimal foods (whole, plant foods) can help curb the boredom of eating the same things each week.
After at least 3 weeks of eating optimally, some of my clients start to expand their palate by trying new foods (and there's a strategic reason for waiting).
Why try new optimal foods? Well, you might like them! And, you'll also have a more diverse range of foods to happily choose from. This will keep optimal eating interesting and exciting which helps with maintaining weight loss.
For example, one of my newest clients likes white rice. She ate optimally for 3 weeks which included white rice (she also lost 10 pounds in these 3 weeks!).
Then, after 3 weeks and great weight loss results, she tried brown rice, a new food for her. And guess what? She liked it!
She liked brown rice even more than white rice because it had a "nuttier" flavor. Now, she eats brown rice multiple times a week (and she started with a very limited palate).
Today I'm sharing how to eat one of my favorite fruits to eat this time of year... persimmons!
Persimmons are subtly sweet and "spread-ible" like jelly and you may have never had them before!
Now I’d love to hear from you. Comment below and tell me…
Have you ever eaten a persimmon before? If so, what did you think?
What’s a fruit you’ve never had before but would like to try?
Then, accept my challenge and try a new optimal fruit or veggie! As always, report back and let me know what you think.
Remember — get educated, get support and take control because you can get the healthy body, you deserve.
Nutritionist, Trisha Mandes, MPHN is a weight-loss and optimal eating expert.
How to achieve accelerated weight loss
How USC professor lost 18 lbs in 7 weeks without eating less. An inspirational interview.
What to eat, what to avoid -- whole foods, plant-based food guidelines
What I eat in a day on a plant-based diet
Plant-based diets and weight loss. Findings from my thesis
Three reasons why potatoes are amazing for your health
Why you don't need animal food for protein
Will dairy help you lose weight? A review of the evidence
Why eating less is NOT the answer to weight loss
Heads up! The material on TrishaMandes.com is for educational purposes only and is not a substitute for medical advice. Please consult with your doctor before changing your diet or discontinuing medications. TrishaMandes.com is not responsible or liable for any injuries due to any action or inaction taken from the material on this site.