Tag Archives: weight loss

These 4 Easy Tips To Get Off Sugar Are So Simple You Might Be Overlooking Them! (Part 1 of 3)

Pay special attention if you are a woman over 40 who is trying to lose weight…

(Spoiler alert – you don’t need more willpower and it is not your fault if you can’t stop eating sugar. You are missing some critical information!)

Follow these tips and you will be on your way to:

  • Easily disappear your sugar cravings
  • Lose stubborn belly fat
  • Kick start your weight loss

“I’m mid 50’s, post menopausal, feeling stressed and carrying 15 extra pounds – on my 5’2″ frame, that’s a lot! (My cute clothes don’t fit anymore!) What use to work doesn’t anymore.  Sometimes I think I might as well just give up after menopause.  The weight does concern me but it’s more the lack of energy, insomnia and I just feel yucky. The last time I had ANY success with a lifestyle plan was with your plan Ti – soooooo, here I am!!!”

Among my female clients over 40, the biggest complaints are:

  • Having trouble losing weight (especially around the middle)
  • Feeling thick and puffy
  • Feeling tired
  • Having trouble sleeping
  • Experiencing “brain fog”
  • Feeling stressed

And with those kind of symptoms, it’s no wonder that so many people find themselves hooked on sugar (and wine)!

Simple but powerful Fixes.

You may be overlooking these four SIMPLE TIPS because they are so obvious but slipping on any one of these could be causing ALL of your symptoms!

Simple Tip #1: Get Support

There is an overwhelming amount of research on how much support can relieve stress and improve moods. If you’ve developed some habits you want to kick, start by creating a support team. Call a friend, tell your family or co-workers, post it on Facebook, make it a game or contest – get people on board with what you’re doing and give yourself someone to check in with. Start a food journal and write notes to yourself.

Make it Easy!

In coaching, we have a method called  “book ending” that works miracles. You tell someone about a specific and time sensitive goal. For example, that you are going to go bed early and have a healthy dinner. Then, once you’ve done it, you confirm with them that you followed through. Just that little bit of reaching out will make a BIG DIFFERENCE.

If you’re not sure who to join forces with, at Vitaliti Wellness, our specialty is being your instant support team! We provide nutrition programs together with support groups that  have been successfully used by thousands of people and can be an instant way for you to be on the fast track.

Simple Tip #2: Clear the Visual Field 

I can’t believe how often people overlook this tip and the research is clear. What you see and can reach easily, you are more likely to eat.  It’s so obvious once you think about it but are you making what you see work for or against you? Take a look at your desk and kitchen counters – what do you see? Are the foods you are trying to avoid staring back at you or easily within reach? The research is clear – whatever foods and drinks are in your visual field get consumed more so start using this to your advantage instead of letting it overwhelm your good intentions.

Make it Easy!

Make your visual field work for you. At dinner tonight, pick the foods in your meal that you want you and your family to eat more of  and put them on the table so it’s easy for people to get another serving. For example, you might put the salad, vegetable sides, and a water pitcher on the table. Leave all the other food for your meal off the table in another room and have no other drinks but water on the table. You will be AMAZED at how much more water everyone drinks and how much more veggies they  eat. And, you’ll all eat much less of what you don’t want to be eating. Make sure everyone pitches in with the dishes so that you are not alone with the leftovers when you’re feeling tired at the end of your day.

As for the sugary foods and drinks that you are trying to avoid? You have to get them out of your environment and stop buying them for awhile. Give yourself time to detox.

On our 30-Day RESET Cleanse program, one of the best parts is that we remove the foods and beverages that are potentially inflammatory or toxic. And at the same time, we substitute nutritionally dense foods that leave you feeling better. It’s always so counter intuitive but the foods that you crave are generally causing the cravings! When you remove them from your diet and visual field, the cravings go away very quickly.

“By Day 3 of the 30-Day RESET, I start to feel like myself again! My food cravings are gone, my stomach feels flatter, I have more energy, and I can think again. It’s like a little miracle! Once I get into the zone, it becomes so easy to follow the program. (Doesn’t hurt that I lost 5 lbs my first week!)” – Michelle 52

Simple Tip #3: Drink More Water

Another tip that is so simple you may have overlooked it is drinking plenty of water. This is VITAL.

Did you know? Even slight dehydration (1%) creates stress on your whole body – muscles, brain, organs…cells – the works! Not being hydrated  lowers the brain’s serotonin and causes cravings. 

In our 30-Day RESET Program, we suggest you drink at least 1/2 your  body weight in ounces of water (or other Cleanse-worthy liquids).

Start drinking all the liquids you need and you will be amazed at how your sugar cravings will disappear! And, your brain will work better, your energy will be higher, your bowels will function normally. Lots of good stuff here!

Make it Easy!

Use your visual field  and proximity to your advantage. Invest in a water bottle you love and carry it everywhere. Make sure you have water in your car, at your desk, and in your purse at all times. You’ll be AMAZED how much more water you drink when you have it in your visual field and in your reach.

Simple Tip #4: Get 7-9 Hours of Sleep

I can hear the groaning now. More sleep? Maybe you wish you had the time for more sleep. Or night time is your “me time” and you don’t want to go to bed earlier.

But did you know that in one study including women aged 40-60, women who slept less than six hours a night were more likely to gain 11 pounds over the course of the 7 year study compared to women who slept 7 hours a night? The study concluded that “sleep duration was associated with major weight gain among middle-aged women.”

Another study including UC Berkeley professor Matthew Walker looked at the factors in the brain that explain why  sleep loss is a serious risk factor for obesity in children and adults worldwide.

Using functional MRI technology, the study published in the journal Nature Communications found that when sleep deprived, the areas of the brain that help us make better food choices do not function as well. Adding insult to injury, when we have not slept enough, the area of the more primal brain that controls desire is intensified!

The result of not getting enough sleep? We want junkier, higher sugar foods and we are less able to access the part of our brain that would help us make a better choice.


Make it Easy!

Michael Breus, a world famous sleep expert and the author of “The Power of When: Discover Your Chronotype–and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More” suggests that you institute “The Power Down Hour” one hour before bed.

During this time, you turn off your electronics, set out your clothes and pack your bags, take a bath and brush your teeth (with low lights) and the kicker – set an alarm at your bed time so that you remember to go to sleep!

One of the keys to getting to sleep earlier that we use in the RESET is the rule of not eating after 7pm. You will be surprised that when you don’t eat after 7pm, you naturally want to go to sleep and the sleep you get is much more restorative!

Join us!

If you’d like to kick your bad habits to the curb quickly, join us for one of our upcoming classes that includes a comprehensive plan, with food lists, recipes and more.

If you live in the San Francisco Bay Area, California, check out our schedule and come to one of our live upcoming classes.

We have our classic 30-Day RESET class starting in Pleasant Hill, CA on Thursday, 9/14/17 and our new Keto Cleanse starting  in Oakland, CA on Wednesday, 9/20/17.

Join us on 9/14/17 at 7pm  for a free Class 1 of the 30-Day Reset – it’s our risk free “Test Drive.” 

If you don’t live in the San Francisco area, grab a copy of our online RESET program (complete with a Quick Start Guide, Recipes, Food Lists and all the steps you need)  and a friend and get started.


Hope to hear your thoughts over on our Vitaliti Wellness Facebook Page  or join the conversation in our Keto Cleanse Group.













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Dirty Dozen Plus and Clean Fifteen…

Environmental Working Group Releases their Dirty Dozen Plus and the Clean Fifteen lists for 2017. The Shopper’s Guide to Pesticides in Produce™ will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake by avoiding the 12 most contaminated fruits and vegetables and choosing the least contaminated produce.

Here are the highlights: (lower numbers = higher pesticides)
Dirty Dozen Plus:

1. Strawberries
2. Spinach
3. Nectarines
4. Apples
5. Peaches
6. Pears
7. Cherries
8. Tomatoes
9. Sweet Bell Peppers
10. Potatoes
11. Cucumbers
12. Cherry Tomatoes
13. Lettuce
14. Snap Peas
15. Hot Peppers

Clean Fifteen:
1. Corn
2. Onions
3. Pineapples
4. Avocados
5. Cabbage
6. Sweet Peas – Frozen
7. Papayas
8. Mangoes
9. Asparagus
10. Eggplant
11. Kiwi
12. Grapefruit
13. Cantaloupe
14. Sweet Potatoes
15. Mushrooms
To see their full list of all 48 of the fruits and veggeis
Download their great apps so you can buy the best fruits and veggies for you and your family.
Here is a link to EWG’s phone app page:
App Link

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