The Magical Superpowers of Wheatgrass.

Dejan here to teach you all about the magic superpowers of wheatgrass!
 
But first, why am I talking about wheatgrass having superpowers?
 
Great question!
 
Wheatgrass is a superfood because of its powerful, concentrated liquid nutrient content. What this means is that drinking just 2 ounces of wheatgrass has the same nutrient value as 5 pounds of organic raw vegetables!

So it pumps your body with high doses of essential vitamins, nutrients, enzymes, and antioxidants to keep you feeling the healthiest and most alive. And it also detoxes your liver and blood.
 
A shot of wheatgrass at your local healthy juice bar is one of the best energy boosts you can find on the go!
 
So what exactly will this superfood do for me?
 
Well, let’s see… wheatgrass has more Vitamin A than carrots and more Vitamin C than oranges as well as all the B Vitamins and magnesium, phosphorous, potassium and sodium to name a few.
 
It helps to detoxify and rid the body of heavy metals and other toxins in your organs and tissue.
 
And, because wheatgrass is high in chlorophyll, which is a highly concentrated version of the sun’s energy, it’s like injecting yourself with golden liquid sunshine - except, it’s green.

Hey, is wheatgrass gluten-free if it’s called “wheatgrass”?
 
Yes, it is! Because the juice is extracted from wheatgrass sprouts before the wheat seed begins to form, it is considered gluten-free*! 

* Make sure that your wheatgrass is produced in a gluten-free facility.
 
My clients find that drinking wheatgrass a few times a week helps to:

• Cleanse your body of toxins leaving you feeling lighter and healthier
• Speeds up slow digestion
• Regulates blood sugar levels and stabilizes your energy
• Eases gastrointestinal inflammation
• Neutralizes environmental pollutants in the body
• Cleanses the body of heavy metals
• Protects from carcinogens
• Floods the body with Vitamins A, B, and C

How do I get this magic superfood into my diet?

You can buy wheatgrass in either a powder or liquid form—whichever best suits your needs.
 

1. Local juice bars such as Jamba Juice sell it already juiced up—go for the double shot (approximately 2 oz.)
    
2. Buy frozen wheatgrass cubes from Evergreen Juices. Place two to three cubes in a blender with a splash of tangerine or orange juice. Blend until smooth.
    
3. Buy wheatgrass seeds from a health food store to sprout by yourself! Here’s how: 
   
   Soak your hard winter wheat seed (also called wheat berries) overnight (8 to 12 hours). Sprout the seed in a jar for the next 16 to 24 hours, rinsing the seed well three times a day. After a very short “tail” is visible, plant the seed on top of the soil. Basic potting mix or topsoil will work fine.

What do I do now?
 
In my health coaching practice, I help clients upgrade the level of nutrients in their diets and in their lifestyles. Click here now to talk with me 1-to-1 about how to add superfoods to your diet every day. 
 
To your health.

Dejan

PS – Want more? Subscribe to my weekly health tips email to stay connected and informed.

Are you living a "WELL-BLENDED" lifestyle?

Dejan here to help you create a more well-blended lifestyle so that you can shine, not just in one area of your life, but in ALL areas of your life!

But first, why am I talking about living a more well-blended lifestyle?

We spend a lot of time compartmentalizing the various areas of our lives: relationships, career, money, exercise, health… but we all know that if one area is out of whack, our WHOLE life is affected. 

Imagine making tons of money AND being in a loving, happy marriage BUT you have no time to exercise. Pretty soon you will depreciate your flow of money and feel loveless simply because your body is not getting the exercise it needs to feel alive and energized.

That’s why it’s so important to think of your life as one holistic pie and to make the decision to put your energy into making every piece of that pie as yummy as possible! 

So what would create a more blended lifestyle look like?

Great question! 

Creating a more blended lifestyle would mean taking a really good look at all areas of your life: relationships, career, money, exercise, health, and making decisions about what is and isn’t working in each area. 

Sometimes the reason we stay stuck in unhealthy or unhappy areas of our lives is that it’s easier, in a way, to stay stuck in the familiarity than to find the creativity and energy to make the changes needed to improve our quality of life and move into the unknown. 

But don’t worry, I am here to help you begin to IMAGINE what your life blended well would look and feel like - you aren't alone! But first...

How will I know if my current lifestyle isn't blending well? 

• Are you used to getting things done on your own, but could use a little support?
• Do you want to build a healthier relationship with food?
• Do you eat when you are bored, angry, sad, or stressed out?
• Do you want to develop a deeper connection with yourself and others?
• Do you want to be empowered to be your own health expert?
• Do you want to be inspired about healthy cooking?
• Do you want to discover optimal eating for your unique body?
• Do you want more confidence, energy, and self-acceptance?
• Do you want to be challenged in new ways?
• Do you want to be held accountable to show up for yourself?
• What do I do now?

What do I do now?

If you are ready to embrace the best version of your life possible, then click here now to schedule a time to talk with me about the essential steps to take to make changes in your lifestyle that will help you CREATE your DREAM life! 

To your health.

Dejan

PS – Want more? Subscribe to my weekly health tips email to stay connected and informed.

Be “Naughty” Menu.

Dejan here to tell you that sometimes you’ve just gotta let your rebellious inner child run wild and do some “naughty” things that would make your ancestors turn in their graves.

Wait - why am I talking about being naughty?

We put so much pressure on ourselves to behave well, do the right thing, eat right, look good— all that pressure can become crazy making.

Eventually, we’ve got to let off steam… but usually, that takes place in the form of self-sabotaging our health when what we REALLY want to do is be “bad” in some way.

I call this “Rebellious Inner Child Syndrome.”

What’s important about “Rebellious Inner Child Syndrome”?

It’s a way of rebelling against outside authority – being bad for the sake of it. Most people don’t like being told what to do so we have our mechanisms in place to help us rebel.

Some of these mechanisms may be outdated, dysfunctional or self­-destructive, so we want to stay away from those.

As health-conscious adults, we can revise our strategy for being “bad” while still getting the pleasure experience of being naughty.

Here are 10 healthy ways to be naughty…

1. Cut the "DO NOT REMOVE" tag from your mattress.

2. Have sex outside.

3. Give your kid a Mohawk without telling your spouse.

4. Draw a mustache on a poster.

5. Wear a short skirt with no undies. (Gents, be careful with skirts... I mean no underwear ;) )

6. Go through the express lane at the grocery store with more than 10 items.

7. Invent a character, dress up like him or her and talk to strangers in character.

8. Try washing something that says "dry-clean only". (Be careful with this one)

9. Go to the movies an hour early and sneak in to watch the end of the other movies.

10. Make a prank call to your mom or dad.

Add your own “naughty” items… The sky’s the limit... Set your rebellious inner child free!

What do I do now?

In my health coaching practice, I work with clients to spot how they are engaging in outdated, self­-destructive behavior in a failed attempt to feel more free and alive.

Together we come up with new ways to feel free, alive and even wild!

Click here now to schedule a time to talk with me about letting your rebellious inner child run wild and free!

To your health,

Dejan

PS – Want more? Subscribe to my weekly health tips email to stay connected and informed.

The 3-minute energy-boosting body stretch.

Dejan here to share with you my favorite 3-minute body stretch that you can do as soon as you wake up in the morning.

But first, why am I talking about a body stretch first thing in the morning?

We all know that waking up on the wrong side of the bed and getting a rushed start to the day where you’re racing out the house with un-brushed teeth AND throwing down your coffee in the car is a bad sign.

Everyone wants to start their day on a good note, which means waking up in a good mood, calm and centered and energized for the day, which isn’t always the case, right?

So why not give your body the stretch it deserves first thing in the morning instead of waiting ALL day long to go and do the same stretch at the gym after work?

So what are the steps to this 3-minute energy boosting body stretch?

STEP 1: Set a happy alarm 5 minutes earlier than usual.

Your body responds to messages you give it, so give it a happy ring to wake up to! Download your favorite tune or nature sound and use that like your happy alarm sound. Set it to 5 minutes earlier than usual. Your body will thank you.

STEP 2: Start your body stretch as soon as you open your eyes.

Often when we over-plan to stretch our bodies and take too long to pick out just the right exercise leggings or the right room to stretch in, by the time we are ready to start stretching we are demotivated or distracted or derailed…. 

So, carpe diem, seize the day by starting your stretch even before you get out of bed! 

Laying down, simply stretch your legs out and reach your arms overhead and really stretch your body or sit up in bed and do the same, this time stretching your arms up to the ceiling.

STEP 3: Finish your body stretch right next to your bed.

The KEY here is to honor these 3 minutes you have set aside to stretch your body.

So the trick is to FOCUS your attention inward, breathe DEEP inhales and exhales and stretch up to reach for the sky. You can clasp your fingers overhead to keep your hands together to deepen the stretch.

How will this 3-minute body stretch boost my energy?

You know how sometimes on a chilly morning you need to crank up your car a little more than usual to get the gas circulating faster? 

The same is true for our bodies. All they really need to get going is a little kickstart for the day and a simple stretch as soon as you wake up will do it.

I bet you will feel different immediately and that energy boost will GIVE you the energy to make time to boost MORE energy. It’s a happy energy-boosting cycle!

What do I do now?

If you are tired of waking up groggy and achy, then click here now to schedule a time to talk with me about more fast and easy ways to stretch your body back to health first thing in the morning.

I am here to help support you with more super easy energy-boosting body stretches.

To your health,

Dejan

PS – Want more? Subscribe to my weekly health tips email to stay connected and informed.

9 ways to indulge your sweet-tooth high-quality style!

Just because sugar ain't the greatest for ya, doesn’t mean you have to kiss your sweet tooth goodbye forever!

But first, why am I talking about high-quality sweeteners?

We’ve all heard that too much highly processed, refined sugar can have devastating effects on your metabolism and contribute to all sorts of diseases–this is no joke. Here’s why:

Sugar equals tons of calories with no essential nutrients. All it does is cause tooth decay by literally feeding harmful bacteria in your mouth!

If you eat high quantities of refined, processed sugar but do no exercise, you are at risk, for the fructose derived from an excess of sugar, to get lodged in your liver and cause non-alcoholic fatty liver disease.

When you consume too much sugar, it can cause resistance to the hormone insulin, which can lead to diseases like metabolic syndrome, obesity, cardiovascular disease and type II diabetes.

An excess amount of sugar can have a devastating effect on your metabolism, which is now known to lead to cancer.

Sugar is highly addictive because after ingestion it causes a huge release of dopamine in your brain.

Sugar is a major contributor to heart disease, which is the number one killer in the world.

However, what many people don’t realize is that there are healthier sweeteners out there that won’t damage your health as sugar will and taste just as sweet, if not more!

So what are some of these high-quality sweetener alternatives to processed sugar?

1. Stevia—a plant used by the Guarani people of South America for more than 1500 years:

• Tastes about 300 times sweeter than table sugar
• No calories, no impact on blood sugar and may reduce blood pressure
• Make sure to buy only 100% whole leaf stevia. Look for Reb A

2. Xylitol— sugar alcohol that is neither sugar nor alcohol but is an organic compound:

• About the same sweetness as table sugar
• Comes from a non-GMO plant source
• Low in calorie and no effect on blood sugars

3. Erythritol—also sugar alcohol like Xylitol

• About 70% as sweet as table sugar and tastes just like it
• It is 100% Erythritol
• Nearly non-caloric doesn’t spike blood sugar and is easily digested

4. Coconut palm sugar—from the sap of cut flower buds of the coconut palm:

• Same sweetness as table sugar
• Look for labels that say coconut sugar, coconut crystals or coconut palm sugar
• Has a low glycemic index and contains some nutrients and fiber

5. Agave—produced from the leaves of this Mexican succulent plant

• It is about one and a half times sweeter than table sugar
• Make sure to buy organic agave
• It lowers the glycemic index more than table sugar does

6. Honey—bees, bees, bees.

• Slightly sweeter than table sugar
• Buy raw, local honey
• Can help boost immune system and seasonal allergies and soothe sore throats

7. Lucuma powder—produced from this subtropical fruit native to South America:

• Sweet, maple flavor
• Make sure it is 100% lucuma powder
• Can help boost immune system, no effect on blood sugar and contains nutrients

8. Maple syrup—made from the sap of sugar, red or black maple trees:

• About three times sweeter than table sugar
• Buy pure grade B maple syrup
• Lower fructose content than table sugar but don’t get fooled; it’s still sugar

9. Monk fruit (lo han gou)—made from a green melon that grows in the mountaintops of Asia:

• About 200 or 300 times sweeter than table sugar
• Buy pure monk fruit or pure lo han gou sweetener
• Non-caloric, no impact on blood sugar and may be anti-inflammatory

How can I use one of these alternative sweeteners in my cooking?

Here’s an excellent, healthy and sweet recipe for Candied Walnuts to get you started:

Prep time: 5 mins; Serves: 4

1 cup raw walnuts, chopped or whole
1 tsp cinnamon
2 Tbsp coconut oil
1 Tbsp honey
Salt to taste

In a medium hot frying pan, add coconut oil, walnuts, salt and cinnamon. Cook until toasted, about 10 min. In the last couple minutes, add the honey for a sweeter taste.

What do I do now?

If you’re unhappily addicted to processed sugar and want to make a change that will greatly benefit your health, then click here now to schedule a time to talk with me about the next steps you can take.

I am here to help you make a plan to reduce or eliminate processed sugar in your diet and substitute with alternative sweeteners that will completely change your life!

To your health,

Dejan

PS – Want more? Subscribe to my weekly health tips email to stay connected and informed.

Get your move on!

Dejan here to help you get moving!

But first, why am I talking about movement?

Sometimes the word “exercise” sounds like work, so I like to call it “movement” instead.

What is movement?

It’s an activity that’s fun for you and gets your body moving!

Your body is made to move. Therefore, a movement is a type of fuel for your body, just like food. It stimulates and generates energy and good moods, plus it’s a fun way to get outside and connect with old and new friends.

Here are 25 Out-Of-The-Box Movement Ideas:

• Hula hooping
• Zumba
• Nia Skateboarding
• Rock climbing
• Surfing
• Silks/acrobatics/circus arts
• Trampoline jumping
• Frisbee
• Archery
• Fencing
• Karate
• Capoeira
• Jazzercise
• Cardio Barre
• Vinyasa Yoga
• Pilates
• Acroyoga
• Golf
• Soccer
• Basketball
• Hiking
• Swimming
• Rollerblading
• Jump rope

How do I choose my movement activity and add it to my day?

What movement did you love to do as a kid? Roller skate? Hula hoop? Golf?

Choose a type of movement that you loved but don’t seem to do anymore - you’ll feel like a kid again!

Add the movement to your day by starting with a regular 10-minute appointment - for you, this might be first thing in the morning, or at lunch, or after work.

What do I do now?

Need help staying accountable for moving regularly? So do most of my clients, so you’re in good company! Click here now to schedule a time to talk with me so I can help you find the right kind of movement for you—and to stick to your decision to move every day.

To your health.

Dejan

PS – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly health tips email to keep up.

Natural & Edible Aphrodisiacs.

Dejan here to let you know the benefits of eating dark chocolate to your love life and libido.

But first, why am I talking about chocolate and libido?

Great question!

Chocolate is made from the cacao bean, which is the seed of the cacao fruit.

Cacao contains two chemicals: tryptophan, which helps with sexual arousal and phenylethylamine, which is released in the brain when you fall in love and is also known as the “love chemical.”

So there’s a reason that chocolates are the most popular Valentine Day gift and that the word “chocolate” is pretty much synonymous with the word “romance.”

So what will dark chocolate do to enhance my sex drive?

Dark chocolate is known to contain an amino acid called L-arginine that helps enhance your sex drive by increasing nitric oxide and stimulating blood flow to your sex organs, which increases sexual sensation and desire.

Chocolate also contains a compound called theobromine, which stimulates the nervous system making you feel excitable and uplifted. This enhances your love mood by giving you that aphrodisiac boost!

My clients find that switching from milk chocolate or flavored chocolate to pure, unsweetened dark chocolate helps to:

• Make you feel uplifted and excited

• Give you an instant, natural energy boost

• Stimulates your sex drive

• Feel more joy and excitement

How do I identify the highest quality chocolate?

• Look for dark chocolate with a 70% cacao content or higher

• Make sure the very first ingredient is cacao or cacao butter and not sugar

What do I do now?

In my health coaching practice, I help clients identify if they’re addicted to sugar and how to switch to a healthier “addiction” like dark chocolate that can have health benefits and boost their libidos.

If you think you may be addicted to sugar and want my help to switch to dark chocolate as a healthier alternative that will boost your sex drive, then click here now to schedule a time to talk with me 1-on-1.

To your health,

Dejan

PS – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly health tips email to keep up.

7 health benefits of herbal teas.

Have you been curious about a healthy—and tasty—alternative to your regular cup of Joe… even if you’re addicted to your caffeine, you may want to check out the numerous health benefits of caffeine-free herbal teas.

So, why am I talking about health benefits of herbal teas?

In cultures around the world, people have been brewing leaves, fruits, flowers, roots, bark and berries for centuries. Here’s why...

• Research suggests the antioxidants in tea help protect against cancer.
   
• Tea is high in oxygen radical absorbance capacity (ORAC), which means it helps destroy free radicals that can damage DNA.
   
• Tea is primarily water and therefore naturally hydrating.

Herbal teas can be soothing when you’re suffering from minor symptoms, but they are primarily formulated for taste enjoyment and general health enhancement.

So what are the seven different types of herbal teas and will they improve my health?

1. Immune stimulating blend teas: These contain tonic herbs known as Adaptogens that help strengthen or enhance the immune system, nervous system, and glandular system while they help the body cope with stress.
   
   Look for: Siberian ginseng, Panax ginseng, Astragalus, Schisandra, Echinacea, Ashwagandha, Reishi mushrooms, and licorice.
    
2. Digestive aid blend teas: Many herbs have digestion­-stimulating properties. They can help relieve gas and heartburn, stimulate the flow of gastric juices, relax spasms and cramps and dispel nausea or queasiness.
   
   Look for: Ginger, anise seeds, thyme, chamomile, hyssop, peppermint, spearmint, lemon balm, fennel, coriander, chicory, catnip, and cardamom.
    
3. Calming and sedative blend teas: After a tough day filled with stress (and usually caffeine), Americans have a tough time settling down enough to fall asleep. Sedative teas are mild in action, due to dose.
   
   Look for: Chamomile, hops, linden flowers, lavender, passionflower, skullcap, valerian, tilia buds and white sapote.
   
    
4. Stress-relief blend teas: These teas differ from sedative teas because they are designed to help you cope with stress but not become sleepy. Two herbs stand out in this arena but have completely different actions:
   
   Siberian ginseng helps the body cope with stress. Kava, a muscle relaxant with a long tradition of use in the South Pacific, can help relieve tensed-up muscles.
   
   You may drink Siberian ginseng tea frequently, but kava should be saved for those times when you need help relaxing and letting go.
   
   Look for: Siberian Ginseng or Kava
    
5. Stimulating spice blend teas: Spicy teas will warm you internally and stimulate your digestion and elimination. They need a longer brewing time and are best simmered for ten minutes to bring out their spicy flavor.
   
   Look for: Cinnamon, cardamom, chai spice
    
6. Cold-fighting Vitamin C Fruit blend teas: These teas can contribute significant amounts of Vitamin C to your diet, and are delicious iced. Because they have a strong citrus accent, they are refreshing, and thirst quenching and can keep you hydrated just as well as water.
   
   Look for: Orange, lemon, berry
    
7. Antioxidant-rich Rooibos teas: This caffeine­-free tea is unique in the herbal tea world. Rooibos (which means “red bush” and is pronounced “roy­-boss”) is grown only in the tip of South Africa in Cape Town.
   
   It is the only herbal tea that is fermented like black tea, producing a deep red color and body similar to black tea but without black tea’s astringency. 
   
   Rooibos is rich in vitamin C, minerals, Quercetin, Luteolin, Rutin and numerous other flavonoids that contribute to its antispasmodic, hypoallergenic and antioxidant properties.

What do I do now?

If I’ve TEA-sed you enough with these mouthwatering teas to want to find ways to kick your caffeinated coffee habit and switch to the rich world of herbal teas, then click here now to schedule a time to talk with me.

To your health.

Dejan

PS – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly health tips email to keep up.

7 tips for drinking more water.

Dejan here to chat with you about how much water you really need to drink to stay hydrated and to offer you 7 of my simple how-to tips for drinking more water every day.

But first, why am I talking about drinking more water anyway?

Water is the fluid that lubricates our systems and keeps us healthy and vibrant.

hink of a riverbed in a drought when it’s all dried up and cracking, where the water is so sparse that there’s no life in it.

Now compare your body to that riverbed and imagine what you are doing to it by not staying hydrated with enough water. Yup, soon enough it too will dry up, crack up and become uninhabitable.

So before you get to that sad state, let’s talk about how you will know if you’re not drinking enough good old H2O.

What’s important about recognizing dehydration?

The usual side effects of dehydration are dry mouth and thirst. And you can also look out for other signs of mild to severe dehydration (in that order) such as:

• Low energy, fatigue, and loss of muscle strength and endurance
• Hunger (often can mean you are just really thirsty)
• Headaches and decrease in memory and brain function
• Decrease or no output of urine or urine that is dark, strong smelling or burning
• Low blood pressure
• Tachycardia or rapid heart rate

How do I increase my daily water consumption?

Easy! Just try these seven tips for drinking more water:

1. Drink 1 - 2 glasses of water first thing in the morning
    
2. Keep a pitcher filled with filtered water for you to drink throughout the day in your fridge at home or on your desk at work
    
3. Drink 8 oz of water before exercise
    
4. Sip small amounts of water from your water bottle during workouts
    
5. Keep glass bottles of water in your car, at the office, by your bed
    
6. Add slices of fresh lemon, orange, cucumber or strawberry to your water or fresh mint
    
7. Add Emergen-C to sparkling water for a fun twist on taste, or try iced herbal teas throughout the day.

What do I do now?

If you’re thirsty for more ways to stay hydrated in your busy life, then click here now to schedule a time to talk with me, so you can feel energized, excited and inspired about your health.

To your health,

Dejan

PS – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly health tips email to keep up.

2 easy ways to calm your body and mind.

Dejan here to share with you my two favorite and super easy ways to calm your body and mind throughout the day to make space for more energy.

But first, why am I talking about calming your body and mind?

We all want to have more energy right? We all want to feel so great that we leap out of bed with fat smiles on our faces ready to greet the day with applause.

But how can we even get this energy boost without first making space for it in our bodies and minds?

Good Question.

Think of calming your body and mind like tilling the soil and planting the seeds before they SPROUT with abundant energy like magic beanstalks that reach for the sky. Because that’s all, you will be doing here—making space for new energy to flow.

So what are my two easy ways to calm your body and your mind?

STEP 1: Put both your feet firmly on the ground, sit up straight with your shoulders pulled back to open your heart, close your eyes and take ten full, DEEP breaths in and out… in and out… in and out…

Opening your eyes, NOTICE how different your body feels. Do you feel calmer? Clearer? More relaxed?

Well, that was STEP 1! Now that you have calmed your body, are you ready for STEP 2? Don’t worry; it’s just as easy.

You’ve heard of positive affirmations right? Well, I believe they work! Why? Because your body won't behave the way, you want it to unless your mind believes it first! (Or you trick your mind into believing it.)

STEP 2: Think of a short, sweet sentence that I like to call your motivational MANTRA so that you can instantly become your very own energy-boosting guru...

Here are some ENERGIZING examples to get you started:

• I choose to feel energized.
• I breathe in energy and exhale stress.
• I'm committed to energizing myself.

Choose one that resonates with you or changes up the words, write it on a sticky note and stick it on top of your computer or bathroom mirror. Then read it or memorize it and say it out loud to yourself six times today and just watch what happens.

How will calming my body and mind give me more energy?

Let me put it this way. Water will not flow well through a blocked up pipe. Similarly, your energy or life force is not going to flow well if you’re all tensed up, agitated or on guard.

So, with STEP 1, you are learning to quiet your mind, calm your nervous system and SAVE energy for you to use later when you need it.

And with STEP 2 you will be amazed at the results over time if you say your mantra over and over again. You may even find that by the end of day one your mind will start to believe it and your body will follow.

Why? Because that’s the way, our minds work! They start to believe what we tell them to think. It's that simple.

What do I do now?

If you’ve had enough of trying to get through your day with low energy, then click here now to schedule a time to talk with me about other super simple ways to boost your energy today.

I will help you come up with numerous natural ways to calm your body and mind that are just right for you so you can live each day with tons of new energy!

To your health.

Dejan

PS – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly health tips email to stay in the know.

The hidden secret to losing weight.

Dejan here to let you in on a little weight loss secret that people rarely talk about, because it’s completely free and the single most natural thing in the world.

Get ready… take a deep breath and here it is… my secret is… breathing!

What? Why is your weight loss secret something our bodies do naturally already?

Exactly! I’m talking about something our bodies do without even thinking about it so that you can think about it!

A lot of people don’t know that oxygen is a key nutrient for speeding up your metabolism. However, most nutrition books simply ignore oxygen.

What’s essential about oxygen when it comes to weight loss?

Most experts focus on carbs, proteins, and fats but ignore the one key nutrient—OXYGEN—that helps to burn all of these nutrients in the body better.

The bottom line on oxygen is that when you breathe, you burn more energy.

Think of the analogy of building a fire.

When you build a fire, you need two things: wood for fuel and good air circulation.

The same is true in your gut. You need food for fuel and oxygen to stoke your metabolic fire.

This is one of the reasons why physical exercise is so powerful—it increases the body’s oxygen intake and teaches the body to use that oxygen to burn fat even more efficiently.

How can I start breathing while eating?

Try this simple trick—put your utensils down three times in your meal. Each time you put your utensils down, take a breath.

You can even do this when you’re at a work dinner or out with friends—it can be your little secret!

What do I do now?

In my health coaching practice, I help my clients completely transform HOW they eat, so they can lose weight and gain energy easily and naturally.

If you’re ready for a radical new approach to weight loss and health, then click here now to schedule a time to talk with me about simple changes that will give you BIG results.

To your health.

Dejan

PS – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly health tips email to stay in the know.

What to do when you’re stressed to the max?

The stress here, stress there, stress everywhere. Even though you might be stressed to the max right now, there are still small, practical steps you can take to cope with that stress and stay healthy.

But first, why am I talking about stress?

Like it’s not enough to live with stress, now I’ve got to be talking about it too.

Aghhhhhh. Not fun!

But the truth is that it sure is critical to acknowledge stress so you can reduce it or cope with it a little better.

Think of it like aiming for a 1% improvement. You may not be able to change the stressors in your life, but if you can manage the impact on your body 1% better, then you’ll stay healthier and more able to handle the stress.

Worthwhile, yes?

Truth: what are some of the effects of stress on your body?

I’m the first person to pretend that stress is no big deal, so if you’re like me, then the two of us need to have a “Come to Buddha” moment and get real about how stress IS affecting our bodies.

• Stress increases cortisol production associated with weight gain (especially in the belly), an inability to lose weight or gain muscle and premature aging.
   
• Stress decreases nutrient absorption due to reduced enzymatic production from the stomach, pancreas, and liver and decreases bile flow from the gallbladder.
   
• Stress increases nutrient excretion such as urinary loss of calcium, magnesium, potassium, zinc, chromium, selenium and microminerals.
   
• Stress decreases gut flora populations by destroying healthy intestinal bacteria and can lead to immune problems, skin disorders, nutrient deficiencies, and digestive distress.
   
• Stress increases salt retention which can lead to high blood pressure.
   
• Stress decreases the thyroid hormone which can negatively affect your metabolism.
   
• Stress decreases sex hormones which lead to loss of libido and low energy.

But you’re not reading this just to talk about problems; you’re looking for solutions. So read on...

How can I reduce or cope better with stress?

Remember, you are never controlling stress, you are managing your activities to reduce your experience of stress by even 1%.

Here’s how you can do that, starting NOW:

• Look at your calendar for the next seven days. What’s one activity you’ve committed to that you can cancel?
   
• Look at your to-do list. What’s one item you can delegate to someone else in the next 24 hours?
   
• Consider your schedule today. Where can you fit in 20 minutes for yourself —where you’re not taking care of anyone else or being “productive”—so you can just relax and play and do something mindless?
   
• Look at your calendar for tomorrow. Where can you fit in a 10-minute walk or Frisbee toss in your backyard? The fresh air and movement will help you cope way better with stress.
   
• Before your next meal, try what I call the “5-5-7” breath. Inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 7. Repeat at least three times. This practice gives your body a chance to relax before your meal, which will increase your digestive capacity and help your body pull more nutrients from the food you’re eating.

What do I do now?

If you feel too stressed to relax, and you KNOW it’s affecting your health, your weight and your energy levels, click here now to schedule a time to talk with me about how to reduce or cope better with the stress in your life.

I’ve helped tons of clients solve this problem, and the chances are excellent that I can help you, too!

To your health.

Dejan

P.S. – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly health tips to stay in the know.

How to find the perfect diet for you.

Oh, the dreaded diets. There's a reason we dread them. And I'm going to talk about the truth of why most diets don’t work and let you in on ten ways for you to start discovering the perfect diet for you.

Why am I talking about finding the perfect diet for you?

You’ve probably heard the statistic that 98% of dieters can’t keep the weight off, and when they gain it back, they often gain MORE than they weighed before.

Research has proven that dieting can backfire and mess up your metabolism.

What’s remarkable about this dieting statistic?

This statistic is important because it’s likely that you want to drop a few pounds so you can feel fabulous in your clothes, wear the latest styles, look great on the beach and feel confident in your skin.

And you deserve to have those results!

But if diets don’t work, then what does?

Here are my ten ways to start discovering the perfect diet for you, because you won’t find it in any diet book.

I’ve compiled these 10 “paradigms” on discovering your perfect diet from working with clients in my health coaching practice.

One of my clients, Steve a senior managing director of a financial firm, lost 20 pounds and dropped three pant sizes, after working with these ten paradigms. Not only did he lose the weight, but he's keeping it off.

Chances are good these paradigms will work for you, too!

10 Paradigms To Help You Discover The Perfect Diet For You:

1. There are as many “right” diets as there are people on the planet.
2.  
3. What’s healthy for one person might not be healthy for YOU.
4.  
5. The body has an innate wisdom beyond any book or authority.
6.  
7. Diets are not useful as dogma, but they ARE helpful as a reference.
8.  
9. Your body is the ultimate dietary authority for every phase of your life.
10.  
11. Your diet changes as YOU change.
12.  
13. Your body is the most powerful, least expensive and BEST dietary experimentation lab.
14.  
15. Your RELATIONSHIP with food and your body impacts your health more than the food you eat.
16.  
17. Symptoms, cravings, and behaviors are not the problem; they are your only solutions till now.
18.  
19. Nourishment is about much more than just food.

It might be scary at first to think that YOU have more control of your weight loss experience than a “diet” does.

Most of my clients (once they open up to this possibility) find it liberating and start to feel empowered instead of fearful.

What do I do now?

I get that this is a whole new way of looking at your food and your life—it’s in essence, a massive paradigm shift. How great is that? Now you get to see the things that weren’t working before through a whole new lens, one that puts YOU at the center of your life. Now that’s empowering!

If you are tired of the false promises of the latest diet fads and sick of following health and wellness trends that don’t work for you, then click here now to schedule a time to talk to me about diving deeper into these revelations and what it ultimately means to be living in YOUR body.

I guarantee you that you will walk away feeling empowered to choose the way forward for you that feels right in your whole body and you will strengthen your relationship with the one person that matters most in your life–YOU!

To your health,

Dejan

PS – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly health tips to stay informed.

Fresh air and sunshine are foods.

Often we only think of what we eat as nutritious. However, I want to let you in on a little secret of 3 super potent vitamins that are crucial for our health and wellness yet we often overlook them. Can you guess what they are?

I’ll give you a clue: they are all around you, don’t cost a dime and are accessible at any time of day.

That’s right! I’m talking about nature, fresh air, and sunshine.

But first, why am I talking nature, fresh air and sunshine as vitamins?

Let me explain...

We are so conditioned to think that vitamins are something manufactured in a lab and labeled that we need to purchase in a bottle at a store that we forget to open our eyes and look all around us. Vitamins are everywhere!

Nature itself is a multi-vitamin world, but it’s often the last thing we turn to for our vitamin fix just because we are not conditioned to think of it as nutritious. "But it is"... hold tight while I go into more detail.

So what are the 3 most underrated yet most potent vitamins?

1. Vitamin N = Nature

2. Vitamin FA = Fresh Air

3. Vitamin S = Sunshine

Never heard of them before? Well, don’t worry because you have now.

Did you know that instead of exploring the great outdoors the average American spends most of their time stuck in dull offices and dark living rooms?

Even kids today spend 7 hours more on academics and 2 hours less on sports and outdoor activities per week than they did 20 years ago.

Well, unfortunately, all this indoor living is devastating our health.

Research shows that children who get more "vitamins N, FA and S" have lower stress levels, more success in school, and fewer ADHD symptoms. And adults who exercise and socialize more in nature are happier people all around. 

We all know that just being in sunlight triggers our skin to make vitamin D, also known as the "sunshine vitamin." Research has linked low vitamin D levels with depression, obesity, diabetes, cardiovascular disease, autoimmune disease, osteoporosis, and cancer.

To make sure you have enough Vitamin D, be sure to get at least 15-20 minutes outside WITHOUT sunscreen. Why? Because of sunscreen (high and low SPF factors), prohibits the body from making vitamin D by 95%.

So in light of all this, it's so important to get outside and get lots of nature (VITAMIN N), fresh air (VITAMIN FA) and sunshine (VITAMIN S)—these are super potent forms of food for our bodies.

How can I get more Vitamin N, Vitamin FA, and Vitamin S?

• Make outdoor adult play mandatory—splash in puddles, throw snowballs, pack a picnic or catch fireflies.

• To avoid the typical 3 pm slump, take a 10-15min walk outside and drink in fresh air instead of coffee.

• Try gardening! Getting your hands in the dirt is great for you. There's a strain of bacterium in the soil called Mycobacterium Vaccae that has been found to trigger the release of serotonin, which in turn elevates mood and decreases anxiety. No wonder kids already know that digging deep in dirt makes them happy.

• Move your kitchen outside—fire up the grill and make fun creations such as fruit kebabs, or if you have kids, let them personalize meats by brushing on sauces before cooking.

• Sleep under the stars—even if camping without a bathroom isn’t for you, you can pitch a tent or put up a hammock in your backyard.
  

What do I do now?

If you want to talk more with me about fun ways to get more of these natural, abundant and potent vitamins in your life, then click here now to schedule a time to talk. 

To your health,

Dejan

PS – Are you interested in receiving insightful information such as this directly to your inbox? Subscribe to my weekly tips to stay informed.

10 tips to beat the winter blues.

Winter is just around the corner and I want to share with you some easy ways to combat that feeling we sometimes get when the leaves fall off the trees, and the sun sets way too early, and we start unpacking our winter gear in preparation for those hibernation months of winter.

But first, why am I talking about beating the winter blues?

Depending on where you live—New York City versus Los Angeles—winter will either be something you dread or something that passes you by without noticing. 

Sometimes even people who live in the warmer states like California experience cyclical changes that affect their moods and disposition. 

The extreme form of this is called SAD or Seasonal Affective Disorder. SAD is a cyclical form of depression caused by changes in the circadian rhythm—a 24-hour cycle that regulates biochemical processes in the body. 

For some people, as the hours of sunlight decrease in the fall and winter, their circadian rhythm cycle can become disrupted. The hormone melatonin and the neurotransmitter serotonin suddenly drop in the winter, and this causes lethargy, depression, irritability and weight gain. 

So what are my top 10 tips for beating the winter blues?

1. Take Vitamin D3: Vitamin D3 is not a vitamin; it’s a steroid hormone manufactured in the body from direct exposure to sunlight. Because sunlight is weak or scarce in some winters, be sure to buy Vitamin D3 supplements to make up for lost sunlight.

2. Invest in a high-quality light therapy sun lamp: Light therapy sunlamps are often household necessities in states that suffer from lack of winter sunshine like Washington. Be sure to invest in a high-quality sun lamp that you can use throughout the day for 15 minutes at a time.

3. Hibernate happily: Sometimes it’s best to surrender to winter and take up hibernation like a bear. You can watch movies you’ve always wanted to see or curl up on the couch with a good book you’ve meant to read or get all cozy by the fire in your favorite woolly socks.

4. Eat warm, nourishing comfort foods: Use this time to make those creamy bean soups and hearty squash and root vegetable stews that you’ve wanted to try. It will nourish and warm your body and spirit.

5. Watch comedy shows and improv that make you laugh out loud: Laughter is the best medicine. Download your favorite comedian and watch the show till you have a stitch in your side from laughing or put on your sexy winter boots and invite a friend out to see your favorite comedian live.

6. Layer up and go for walks outside in the cold, fresh air: Just because it’s cold out, it doesn’t mean you shouldn’t be outside. As long as you layer up with woolly hats, down jackets and long johns, even the snow and sleet will be your friend. Take a stroll on a cold wintery evening and return home refreshed.

7. Spend time soaking it up in a hot tub or sauna: There is nothing that raises your body heat quite like soaking it up in a hot tub or sauna. Just do it weekly throughout winter. You can’t go wrong.

8. Find a movement class that makes you sweat: Getting your body moving floods you with feel-good endorphins. So find a high energy dance class like Zumba or African Dance or even belly dancing and get grooving. Then treat yourself to a cup of hot chocolate afterward with your new dance buddy.

9. Buy some fabulous looking winter outfits, so you don’t feel frumpy: Take all your old, moth-eaten sweaters to Goodwill and buy yourself some stylish, head-turning winter gear so you can go out and about in style.

10. Take a vacation somewhere sunny or tropical: If the winter months are merely unbearable, there is nothing that breaks it up better than a short vacation to a bright place like Hawaii or Mexico. It will give you the boost to get through the rest of the winter - this time with a tan.

How will I know which of these tips will work for me?

Good question! 

Start by picking your top three that just jump out at you. Those are the ones that obviously appeal to you the most—so that’s a great place to start! 

Next, schedule a time on your calendar to do them starting tomorrow. 

So if you picked hot tub, movement class, and nourishing soup, then go out today and buy the ingredients for the soup to cook tomorrow and find a movement class you can start next week and treat yourself to your local hot tub spa on the weekend.

Once you’ve done your three activities, keep doing them if you enjoy them or ditch them if you don’t. And then start adding more from your top 10 list until pretty soon winter will be over, and you will crave to do it all over again.

What do I do now?

If you are one of those people prone to the winter blues and you want to make sure not to fall into that rut this year, then click here now to schedule a time to chat with me about more ways to make your winter months not only bearable but pleasurable too.

I can help you come up with a plan that feels good in your bones, and I can help you implement it and follow through so that you can beat the winter blues this year for real. 

To your health.

Dejan

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10 healthy on-the-go snacks.

We're talking Healthy Snacks today. There are healthy snacks out there that you can eat on-the-go and guilt-free.

But first, why am I talking about healthy on-the-go snacks?

I’m talking about healthy snacks today because our modern lives get so busy, and that makes it hard to find time to look for a healthy snack.

But that doesn’t mean you have to compromise your health by settling for Twinkies.

So, what’s important about healthy snacking?

Healthy snacks are important for those in-between meal moments because they:

• Sustain your energy from meal to meal
• Stabilize your blood sugar
• Keep your mood steady and focus sharp

So how do I know what to look out for in healthy, on-the-go snacks?

Nuts – an excellent source of high protein:Look for raw or dry roasted and stay away from nuts with additives like vegetable oil and salt as these can turn rancid if they sit in a bag in a store.

Fruit – packed with vitamins, minerals, and antioxidants: Look for organic fruit like bananas packed with potassium and oranges loaded with Vitamin C.

Yogurt – high in protein and a good source of healthy fats: Look for full-fat, organic yogurt or ones that do not contain artificial flavors or sweeteners like corn syrup.

Hard-Boiled Eggs – high source of protein and will keep your blood sugars level:Boil them the night before and throw a couple in your bag.

Peanut Butter Sandwich – also high in protein and stabilizes blood sugar: Look for a brand that is organic or free of additives.

Energy Bars – a much healthier and nutritious alternative to chocolate bars: Avoid brands with soy protein isolate and look for brands that contain over 10 grams of whey protein, hemp protein or pea protein.

Dark Chocolate - high in natural caffeine that can give you that energy boost: Look for brands that list cacao as the first ingredient, not sugar.

Trail Mix - packed with a combo of proteins and sugars to increase your energy: Look for a mix that doesn’t contain added vegetable oil and salt or buy a variety of nuts, seeds, raisins and cranberries at the health store to mix yourself.

Raw Veggies – slices of raw veggies are loaded with vitamins and minerals: Choose organic vegetables where possible and cut the morning of to maintain their maximum nutrients instead of buying pre-cut slices in a bag.

Seeds – pumpkin seeds and sunflower seeds are high in sources of vegetable protein: Look for raw seeds wherever possible. You can find them in the bulk food section.

What do I do now?

If you want to make sure that you’re eating healthy all the time, then click here now to schedule a time to talk with me 1-on-1. I can help you shortlist the best foods for your body, so you can look good and feel great now! 

To your health,

Dejan

P.S. Are you interested in receiving helpful information such as this directly to your inbox? Subscribe to my weekly email to be informed.

Six seductive tips for sensual eating.

With the Holidays around the corner, I would like to share six sensuality secrets that will give you more pleasure from your food.

But first, why am I talking about eating and sensuality in the same sentence?

Aha! You have asked the right question. 

Researchers have estimated that as much as 30-40% of our digestive response to a meal is due to the Cephalic Phase Digestive Response or CPDR. 

So what exactly is CPDR and why is it important? 

Excellent question and here’s why: 

CPDR merely put means that the thought, sight, and smell of food stimulates gastric secretions to prepare for the digestion of food even before you have taken your first bite and that much of the pleasure of eating derives from this anticipation.  

The way your brain works is that it must experience this pleasure and satisfaction from the thought of food even before eating to signal to your body to stimulate digestive juices. 

BUT if you eat too fast or absentmindedly, your brain will interpret this unsatisfying experience as hunger. So even if you’ve just wolfed down a huge meal, you may still feel hungry! 

So no more shoving fork-loads of unidentifiable mounds into your mouth while watching mind-numbing TV or eating yesterday’s lousy leftovers while on Facebook. The point is to give your undivided attention to the food on your plate, and you will be amazed at the results! 

So if you eat sensually, how will that help you?

The more AWARENESS and PRESENCE you bring to each meal, the LESS you’ll need to eat. AND the less AWARENESS and PRESENCE you bring to each meal, the MORE you’ll need to eat.

For example: 

If you’re so busy gobbling down chips that by the time you get to the crumbs at the bottom of the bag, you can’t even remember what flavor they were, then you’re giving up 30-40% of your digestive power, decreasing nutrient absorption and slowing down your metabolism.

Plus because of CPDR your brain still WANTS to eat because it craves the full sensual experience of eating.

So if you aren’t engaging CDPR, the brain registers HUNGER, saying “Wait! I didn’t eat! I want more!”, regardless of the fact that you've eaten an entire bag of chips.

How do I eat sensually?

Sight: Savor the colors of your food, the beauty of what’s come from the earth, the rain, and the sun.

Smell: Bring the food up to your nose as if you’ve never smelled it before and inhale.

Touch: What’s the texture of your food? Of your utensils? Of the napkin on your lap?

Environment: What environment are you creating for yourself when you eat? Candles or fluorescent light? Special china or paper plates? A crystal goblet or plastic cup?

Texture: Chew your food about 30 times per bite and notice the texture of the food. Let yourself breathe while chewing.

Pamper Yourself: You may be wondering who are you to pamper yourself? And I ask you: who are you NOT to pamper yourself? So buy that special ingredient to make your meal extra tasty like truffle oil to spruce up your salad or high-quality dark chocolate for dessert!

What do I do now?

In my health coaching practice, I help my clients identify their favorite ways to implement sensual eating daily! 

If you think you may be one of those people who has been shoving down food just to feel full and wanted to get more pleasure out of eating, then click here now to schedule a time to talk with me.

To your health,

Dejan

P.S. Are you interested in receiving helpful information such as this directly to your inbox? Subscribe to my weekly email to be informed.

5 ways to nourish yourself inside.

Today I'm sharing some out-of-the-box ways to think about nourishing your body, mind, and soul… 

But wait, why am I even using the word “nourishment” if I’m not talking about food?

That’s a great question! 

The reason I am using the word nourishment outside of its regular foodie context is that we often find ourselves so over-focused on food that we forget about all the other simple and wonderful ways to nourish ourselves. 

What does it mean to nourish me without food?

We forget that taking a walk in the park with our dog is calming and rejuvenating.

That lying on your bed listening to your favorite song while feeling the breeze on your face is soothing and relaxing.

That feeling the grass under your feet as you watch the clouds drift by is as good as meditation.

We actually “eat” all day with our senses… we “consume” our environment through touch, feel, taste, sound, and sight.

Here are 5 ways to nourish your senses, starting today…

1. Relationships: Seek out and nurture relationships with friends and lovers that make you feel good about yourself and say goodbye to the ones that drain your energy.
2.  
3. Environment: Remember that your environment affects your mood and energy. So if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel the sunshine on your back and breeze on your skin. 
4.  
5. Connections: We spend so much of our time alone at our computers or behind high walls and yet it’s so important for our spirit to make connections with others. So join a club or an online Meetup and make new connections.
6.  
7. Sleep: There is no way around it—there is just nothing quite like sleep to rejuvenate your body and restore your entire system to better functioning. 
8.  
9. Movement: Movement sparks your endorphins, which make you feel energized and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive. 

What do I do now?

In my health coaching practice, I help my clients realize that there is more to life than food. I call the most important parts of our lives “THE BIG 5”—these need as much love and attention as eating.

If you are tired of feeling like your life is lacking excitement and meaning and you want to find a way to feel nourished in all areas of your life, then click here now to schedule a time to talk with me so I can help you feel more energized and alive than ever before.

To your health.

Dejan

P.S. Are you interested in receiving helpful information such as this directly to your inbox? Subscribe to my weekly email to stay in touch.

5 reasons (most) diets fail.

I'm here to let you know that research shows that regular dieting is a waste of time and energy. Don’t believe me? Read on to find out why… 

Why am I dissing on dieting?

According to Dr. Mark Hyman, functional medicine doctor, Director of the Cleveland Clinic Center for Functional Medicine and New York Times bestselling author of “Ultrametabolism” and “Ultrawellness” most diets predictably fail because of 5 reasons... 

1. You try to exercise your willpower to control your appetite instead of understanding there is a science behind hunger.
    
2. Your focus is too much on counting calories.
    
3. Your diet consists of all low-fat foods.
    
4. Your weight is actually affected by hidden reasons that require medical attention.
    
5. You lack a solid health and weight loss plan to guide you on your journey.

Dr. Hyman also says that when the average dieter loses weight, they lose muscle AND fat. 

But once they regain the weight, they gain back only the fat… which will ultimately slow down your metabolism.

Boooooooo. That’s not what we want.

How can I succeed with my health without dieting?

Here are 5 success tips that will keep you in peak health without dieting:

1. Eat enough whole fresh food to satisfy your appetite (your body will be less hungry because it’s fully nourished).
    
2. Eat protein for breakfast to boost your energy for the day.
    
3. Eat your last meal three hours before bedtime to give your system time to digest before sleep.
    
4. Make low-glycemic foods your diet staple such as nuts, seeds, chicken, and fish so your blood sugar stays level.
    
5. Eat good fats at every meal such as avocado, nuts, seeds and olive oil (healthy fats are your friend, not your enemy).

What do I do now?

In my health coaching practice, I help my clients learn how to lose weight, gain energy and feel better than ever… without dieting. That’s huge!

If you want to take control of your health the right way and make a commitment to being the healthiest and happiest version of yourself, then click here now to schedule a time to talk with me.

To your health.

Dejan

P.S. Are you interested in receiving helpful information such as this directly to your inbox? Subscribe to my weekly mail.

The Hunger Game: want to learn to play?

Today I'm here to teach you how to tell the difference between emotional hunger and physical hunger by playing the “Hunger Game.”

But first, why am I talking about emotional hunger versus physical hunger and what’s the difference?

Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs. 

Examples of emotional hunger (FEELINGS): 

• Eating for comfort or out of loneliness or sadness

• Eating from boredom

• Eating to try to soothe anxious or depressed feelings

• Eating to fill an aching heart

Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full. 

Examples of physical hunger (SENSATIONS): 

• Stomach growls and gets that hollow hungry sensation

• Body feels weak and energy goes down

• Blood sugar gets low and you feel shaky

• You feel lightheaded or faint

So what will I gain by learning to listen to my body?

It will free you from being a slave to food.

What that means for you is that you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions. 

By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment. 

By doing so, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.

Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it. Enter… the Hunger Game.

How do I play the Hunger Game? 

Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant.

Here’s how you play the Hunger Game: 

• See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game.

• Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal.

• Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize the completion of the meal.

What do I do now?

In my health coaching practice, I help my clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy. 

If you think you may be engaging in emotional eating and you don’t know how to change it, then click here now to schedule a time to talk with me.

To your health,

Dejan

PS - Are you interested in receiving helpful information such as this directly to your inbox? Subscribe to my weekly mail.