Category Archives: Holidays

New Year, New Mindset!

We are 18 Days into the New Year!
What a fun time of year! It’s such a great time to reflect and think about what is working and what is not working. It’s also a prime time to set weight loss goals and diet surf to find the diet that will finally do it for you.  With the New Year here it’s easy for many to get tempted to set ridge resolutions like:
“This year I am really going lose this weight. I am going to do it all! No matter how much I suffer I will go on my no sugar, no gluten, no eggs, no food diet starting Monday.”  
Any of that sound familiar? Of course ‘no food’ is exaggerated. 🙂 Too many years were started off this way for me as well only to find myself devastated from another diet failure and stuck in diet backlash overeating by mid-February. Until I decided to do something different.
It can be very helpful to use the natural momentum of this time of year to be inspired to change in 2018. Just make sure that there is not a false high feeling from getting back into the all or nothing, perfectionist diet mentality. No need to lose the weight in an all or nothing way. You’ve done that 10,20 years or more, it hasn’t worked. Let’s do something different this year.
Resolutions can be are very rigid and not supportive to the emotional eater who is trying to release the weight for good. Resolutions are very all or nothing. It has a sense of ‘never again, ever will I do..’ You either hit the resolution perfectly or you don’t.  Success or failure. Too stressful!
So instead of resolutions, I encourage you to set INTENTIONS for this year. Maybe it is just one area of life where you hone in on. Small shifts in behavior can create big results!
 So take that resolution,  ” I will to lose 50 pounds this year.  I will stick perfectly to my new diet.”
  • Ask yourself, Why?
  • Why do you want to lose weight?
  • What is the feeling you will have by being 50 pounds lighter?
Let’s say you want to feel more confident more attractive in your body.
Turning this into an intention:
‘This year my intention is to create more health and vitality so that I feel more confident and attractive in my body. I will choose to eat healthier more of the time by adding in more healthy meals and moving my body more to achieve that. One step at a time, one day at a time I trust my transformation will happen!’
Intentions help you to live out of the extremes of the all or nothing mentality. Getting out of the extremes is where LIFE HAPPENS and permanent weight loss happens. Intentions ground you in the PRESENT and CONNECT you to what the underlying feeling is which will INSPIRE you to be willing to achieve your intention, one step at a time.
You got this!
Here’s to a year of INTENT!
With Love Always,
Emmie Perez

P.S. Would you like to have access to coaching support at your convenience?

You are invited to join the Lighten Up!’ Blissfully Healthy Membership Group for just $47 per month.
Here is a quick overview of the program:
  • 1- 1 hour Group Q&A Coaching Calls Per month ( Will be recorded if you can’t attend live)
  • 1- Live Cooking Class per month
  • Monthly Topic-Specific Coaching Videos
  • Monthly Wellness Challenges with Monthly Prizes
  • Special Savings on other offerings
  • Healthy Recipes
  • Baseline Supplement Suggestion Plan
  • Suggested Healthy Eating Plan
  • Secret Facebook Group
  • Quarterly Suggested Book to read as a group
  • Support from Emmie and other FB group members!
  • the outcome is to strengthen your skills around eating, health, and overcome the self sabotage. Click here to learn more.
  • Food Friday – Coconut Quinoa

    Happy Easter!

    With the holiday’s coming, it can sometimes induce stress, anxiety or a ‘oh well’ attitude around food. Do you find that you tend to feel this way? We know that the holiday isn’t so much about food but about spending time with family and yet we put a lot of emphasis and stress on food causing all sorts of mental blocks for those of us who are emotional eaters.

    So, this weekend, make a plan for yourself and stay on track! Here’s one of our favorite easy go-to’s. Serve it for breakfast, lunch or as a snack. You might consider making a big ol’ batch and bringing it with you to your upcoming even, this way you know there will be one thing you can eat and you can feel like you’re contributing as well!

    Coconut Quinoa
    • 2 cups quinoa
    • 1 cup of shredded coconut
    • 4 cups water
    • 1/2 TBSP cinnamon
    • 1 cup fresh blueberries (optional)
    • stevia or xylitol to taste preference

    Soak quinoa in water for 20 minutes. Rinse and strain (this will help with removing the bitterness that can plague quinoa).

    Cook with a 1:2 ratio of quinoa to water. For example, 2 cups quinoa, 4 cups water.
    Bring water to a boil.
    After water is boiling add a pinch of Pink Himalayan Sea Salt, and quinoa. Cover and turn off heat. Quinoa is done with water has absorbed and can be fluffed with a fork.
    Add shredded coconut, cinnamon and stevia/xylitol to taste.

    Top with blueberries

    quinoa is a great substitute for a higher protein breakfast. For more added protein add in a scoop of your favorite clean protein powder (avoid whey, whenever possible!)


    Tips 6-10 of Surviving Thanksgiving

    Tips 6-10 for a Healthy & Happy Thanksgiving!

    Did you see our first 5 tips of surviving Thanksgiving?

    Here’s the following five for getting through the holiday successfully and with style! 😉

    Continue reading Tips 6-10 for a Healthy & Happy Thanksgiving!

    Surviving Thanksgiving with all that food!

    5 Tips for a Healthy & Happy Thanksgiving!

    Surviving Thanksgiving with all that food!

    Thanksgiving can be a difficult time for Emotional Eaters. This year we have put together a road map for our Blissfully Healthy Community on how to survive Thanksgiving without feeling guilty or shameful!

    Continue reading 5 Tips for a Healthy & Happy Thanksgiving!