Graceful Healing With Coach Shea

Why does the word “can’t” come out of our mouths so often when we know it can create a geyser of emotions?

When we repeatedly tell ourselves we can’t do something, we plant a seed. And sometimes, that seed germinates into something we never intended.

“I can’t have this.”
“I can’t eat that.”
“I can’t have carbs.”
“I can’t have fats.”
“I can’t have sugar.”

Eventually, that little seed can turn into, “Well, I’m going to have it anyway!” And before you know it, the binge begins.

This is one reason I believe so many diets fail people. Restriction in our words can create restriction in our minds. When you believe you can’t have carbohydrates—even healthy ones—you may eventually find yourself overeating the unhealthy ones. The same can happen when you unnecessarily demonize fats or other foods.

So instead of saying, “I can’t have sugar,” try saying, “I don’t eat refined, unhealthy sugar.”

Do you see the difference?

“I can’t” makes you feel deprived.
“I don’t” communicates a choice.

And let’s be realistic: you’re going to encounter sugar in everyday life. It might be the candy at the checkout line, Aunt Marge’s pecan pie at Thanksgiving, a little sugar in a restaurant sauce, or even a small amount in a loaf of sprouted bread.

The goal isn’t to live in fear of every gram of sugar you encounter. The goal is to develop the mindset and self-control to make healthy choices without feeling like you’re constantly being deprived.

Change your thoughts. Change your mindset. And you can change your world. ❤️

How can we take care of our families if we don’t take care of ourselves first?

I was listening to one of the EARLY Trim Healthy podcast episodes (episode 14: getting trim and healthy… is it selfish or selfless?) and the question the listener wrote in resonated with me so much. Women in this day and age are told to put family first and themselves last, but how can we take care of our families if we don’t have the energy to do so? Debilitating headaches from blood sugar spikes and crashes, hours long naps that take away our time with our kids, pain that keeps us sitting on the couch unable to be the mom/wife/woman of God (or whichever combo) we were meant to be.

It’s not selfish to cook yourself a healthy meal. You are so worth the extra time it takes to make a healthy meal. Your family is worth the extra time. I think it was Danny in one of his rare sparks of genius that says “if you’re not doing this for yourself, then do it for your family because THEY are worth it”. Weight loss doesn’t equal healing, healing equals loss in more ways than one: a lack of debilitating headaches, lack of pain, a gain in your energy levels, better sleep, better focus, better memory, etc. The non-scale victories are celebrated just as much as the scale victories are here. Your families don’t have to be fully on plan with you (mine certainly aren’t), but aren’t they worth it ladies?

Let THM work for you. Love yourself enough to figure it out for YOU. Connect with someone that’s in the same season as you. Busy moms that work outside of the home, crockpot moms, sports moms that aren’t home until 9 at night, etc. they’re all here.

“You know those calories will go to your hips, right?”
“Do you know how many calories is in that spoonful?”
“Why would you eat something to fattening if you’re trying to lose weight?”

I listened to those words not only internally but externally too.

My Army career hinged on how much I weighed, so I submitted weekly reports of my calorie intake to my superiors because they wanted me to stay in. No one believed me that I was only eating 1200-1300 calories because I wasn’t losing weight. No matter that my BMR at that time was closer to 1500 so I was essentially starving myself.

No one knew what PMOS/PCOS was, no one taught me how to balance my macros/micros/exercising/etc. so I would lose body fat vs losing the muscle I was.

Enter Trim Healthy Mama ten years ago. I healed my body, understood how to bring balance to my life so I could make ice cream for my kids and eat the scrapings from the churn without beating myself up over it.

Those voices plague us all, but they only give you as much power as you allow them. Is it hard to ignore them? Yea, it is. It took me YEARS to start ignoring them, and you can too.

BTW, allulose makes AMAZING ice cream. I’ll let you know how it scoops later on ♥️.

— in Louisville.

What kind of meals will you see in my upcoming Simple Suzie group? A lot of meals that look like this.

I keep my own meals VERY simple, almost to the point where it doesn’t look like I’m following any specific dietary guideline. A low-fat tuna melt on sprouted whole grain bread and veggies, simple as can be.

Does that mean specialty THM ingredients are out of the question? No ma’am! I LOOOVE their optimized collagen (my #1 pick for protein powders BTW) and use it every day. So you want to use THM’s ingredients? Go for it!

What’s included in my group?
•two sample menus; one with specialty ingredients and one without, both with shopping lists.
•daily meal posts for accountability.
•periodic check ins with videos to talk about making meals simple.
•support when you need it most.
•no protein goals, no calories/macros, or stress!
•help understanding THM at its bare minimum so you can continue on without pulling your hair out.

Comment 🙋‍♀️ below if you’re interested.

THM-ing at Golden Corral. It’s not 100% on the THM plan, but it’s better than it could have.

Buffets have a reputation for gluttony, indulgence, and a lack of will power for some people. Those trying to improve their health may avoid them but for those wanting the occasional trip, it’s fairly easy to make a healthy meal as long as you make good choices. Remember it’s your heart, not your head, that makes them.

My mom and dad paid for us to go so we went for lunch. The overall food choices weren’t great, and my kids complained over how greasy and sweet some of it was. I started my meal with a salad with a drizzle of ranch dressing and shredded pork, my second plate had zucchini, collard greens, poached fish, shredded pork, and a small mouthful of a mystery meat drenched in a super sweet sauce. Dessert was a bowl of cut up melon and the tiniest corner of a brownie I am SO GLAD I didn’t grab all of 🤢.

Have you been to a buffet recently? If so, did you make healthy choices, or did you enjoy the indulgence?

“I’ll start again Monday.”

What does that phrase mean to you?

What it means to me: failure.

What’s not included in my lifestyle? Failure, since there is NOTHING to fail at!

A lot of these “lose 10lbs in 10 days” type of fad diets don’t take into account life in general. You’ll have meals that don’t fit your diet plan, and to the creators, you’ve failed and have to start again.

What’s special about Trim Healthy? The fact that life takes place.

Weddings, funerals, holidays, friends, family, all of our most enjoyable moments are built around food. Can you build those moments around your diet? Usually, yes. The pressure to “fit in” is sometimes more than we can bear, and we cave to the cake/cookies/chips/whatever other temptation we have and beat our selves up over it.

Do you need someone to help guide you through a special moment coming up without beating you up? Or do you just need someone in your corner for accountability? I’m taking 1:1 clients and would love to talk to you and help you reach your goals.

#1:1coaching

Do you feel you’re making your health journey harder than it needs to be?
So you feel you can’t get a grasp on how to implement the Trim Healthy lifestyle no matter how hard you try?

Maybe you just need a gentle hand to help you figure things out.

A four week accountability group where the simple basics of Trim Healthy is there: no numbers, no special ingredients (but fun to play with 😉), no Wizzy or nerdy talk needed here to fully understand.

Need help building a simple THM meal that feeds your family without feeding your insanity? My Simple Suzie’s Back-To-Basics Group is just the thing for you.

Stay tuned for more information.

What’s one veggie you can eat over and over again and not get sick of? For me, it’s cabbage.

This humble veggie is LOADED with all kinds of health benefits: from vitamin C to sulfur to insoluble fiber, this humble veggie is packed with health benefits that can’t be overdone or overlooked. While it looks like a head of lettuce, it’s actually a member of the cruciferous family along with cauliflower, broccoli and brussels sprouts.

It’s also an inexpensive way to get fiber and vitamin C into your diet. I just bought a huge head of cabbage for $2 because it was $.50 a pound 😳. Take it home, shred it up and use it however you wish. Cook it fried like my breakfast today, dress it in heathy mayo for a cream slaw or eat it raw.

https://www.healthline.com/nutrition/benefits-of-cabbage -k

As I’ve gotten older I’ve started paying more attention to my liver and trying to support it. Did you know that there’s over THREE HUNDRED metabolic functions your liver does for you every day? From storing glucose for your overnight fasts to breaking down cholesterol and fats to breaking down excess hormones, sometimes our livers need some help! Eating cruciferous veggies like cabbage helps maintain liver health and cuts down on non-alcoholic fatty liver disease with a natural compound called indole.

https://www.onlymyhealth.com/amp/cabbage-helps-prevent-fatty-liver-disease-1581312492

How do you like to eat cabbage? Let me know in the comments.