Category Archives: Losing Weight

I used to secretly eat sugar out of a bag with a spoon when I could not find anything sweet to eat.

 

 

I used to secretly eat sugar out of a bag with a spoon when I could not find anything sweet to eat.

I could not stick to any diet. In fact, I dieted my way up the scale until I found myself 50 pounds overweight.

When I decided to stop dieting, stop looking for the next quick fix and INSTEAD decided to solve the emotionally eating… MY EATING CHANGED! My life changed. My weight changed.

I’m not perfect, I don’t expect myself to be perfect or eat perfectly clean. I don’t expect myself to exercise intensely every day but now I do WANT to eat healthy and exercise most of the time because it’s a loving thing to do for myself.

That is sustainable for the rest of my life!

What is sustainable for you to do for the rest of your life?

That, in my opinion, is what really matters.

That is how it is possible to be healthy and keep weight off. Life is so much better on the other side!

If you are struggling, I get it. Please know you are alone, it is not hopeless! This transformation is possible for you too! Just know it’s possible. 💕

Breakfast: Turkey bacon, Orange, coffee with some unsweetened coconut milk and supplements.
Lunch: Chocolate protein shake with spinach
Dinner: Grassfed Lamb, Cabbage, and quinoa.
Exercise: 40 minutes around the track + 20 minutes on the elliptical.

Have a Blissfully Healthy Day!

With Love and Gratitude Always,

Emmie

P.S. Did you know that coaching support starts at just $47 a month?
Do you have questions about getting coaching support?
One thing I know for sure, reaching out and asking for support can be a very scary thing. It’s a big step to decide that maybe getting support is what you need to finally conquer your struggles with food and weight.
You don’t have to do this alone, I am here to help. You’re going to feel relieved to have answers as to why you do what you do and then to be able to learn solutions that will work your unique needs. Please fill feel free to reach out to me by simply clicking here and send me any questions you might have.
If you know you would like to set up a Free 60 Minute Discovery Session to see what type of support is best for you we can do that too. I look forward to hearing from you!
You don’t have to do this alone!  Let’s Chat.
With Love Always,
Emmie

21 pounds released! This is getting amazing results!

NEW Program Getting Results!
The ‘LIVE IT 3 Month Emotional Eating and Weight Loss Bootcamp’ is in full swing now and the results are coming in! We just completed 2 full weeks.
What are client’s saying?
“I’ve released 5.2 pounds already and I feel committed to this journey and will reach my goal. I am so grateful for the coaching support, group support, and Coach Emmie’s dedication. “
 
“I’m celebrating my mindset shift form perfection to progress and feeling the release and happiness of living more in the middle. I appreciate the process of learning, the confidence I’m gaining and the support from all the ladies.”
 
“I released another 1 pound this week and what is exciting is I know I can stick with this for life!”
 
“I released 3.2 pounds and more importantly I went through a typical trigger time without emotional eating, HUGE breakthrough for me! The structure with flexibility of this program has been incredible. “
 Congratulations to the 11 members in the group who are releasing the emotional eating, committed to eating clean without being perfect.   They are living the Blissfully Healthy 8 Essentials For Vitality!  Because of Living this WELLNESS FIRST Approach so far together as a team they have released a total of 21 pounds!   So proud of these ladies for deciding it is their time to make a change and being committed to making their health and weight loss a priority!
What are Live It Program Members Eating?
Below are a few pictures from a few of the LIVE IT Program members. All recipes provided within the group program materials and resources.
Top Right: Steak Fajita Salad
Top Left: Quinoa Veggies Dish
Bottom Left: Oatmeal Chocolate Chip cookies.
Bottom Right: Crock Pot Mexican Stew

 

Are you struggling with emotional eating?
A big part of healing is being heard. 
We need connection to heal.
There is a spot for you here.
Did you know that coaching support starts at just $47 a month?
Do you have questions about coaching support?
One thing I know for sure, reaching out and asking for support can be a very scary thing. It’s a big step to decide that maybe getting support is what you need to finally conquer your struggles around food and weight.
You don’t have to do this alone, I am here to help. You’re going to feel relieved to have answers as to why you do what you do and then to be able to learn solutions that will work your unique needs. Please fill feel free to reach out to me by simply click here and send me any questions you might have.
If you know you would like to set up a Free 60 Minute Discovery Session to see what type of support is best for you we can do that too. I look forward to hearing from you!
You don’t have to do this alone! 
Let’s Chat
With Love Always
Emmie

 

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!
HAPPY NEW YEAR!
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.
  • There will never be enough food to solve any feeling or emotional issue.

    Today I want to share a golden nugget with you that was a catalyst to my own transformation as well as a key piece of what is now the Blissfully Healthy Program.

    One of the most powerful concepts that has helped so many of the clients I coach is:

     There will never be enough food to solve any feeling or emotional issue.

    I know you know this. It sounds simple, but this is SO powerful to really get! There will never be enough because food cannot solve emotional issues. We could fill the room you are in now with your favorite foods and eat them all, and still, the problem you are now facing and the feelings you are now feeling would still be there.  When we are emotional; sad, mad, guilty, scared, or even want to celebrate because we are happy, over-indulging in food ALWAYS leads to negative emotions. More negative emotions can lead to a LONGER and MORE MISERABLE time in that emotional situation.

    When you are in an uncontrolled eating episode, or thinking that ‘I want to just indulge in that’ (chocolate cake, potato chips or even inactivity) remember that if it’s because there is an emotional situation going on, which is common, using food or inactivity is the LONG route to solving the emotional situation!

    Do you want to feel better? Yes, of course!
    Telling yourself this truth in the moment will bring you back to finding-a-solution mode.

    What do you need to resolve the emotional situation?

    This is when knowing you are strong enough to do this will keep you creating solutions. You are being brave and feeling your emotions so that you can heal. Being brave and honoring your needs helps you turn to food less.

    If food does not solve the emotional stuff, what will?  Go after that answer! You are worth it! You deserve to be happy. Food and inactivity will not solve any emotional need.

    Here is your anchor statement:

    “Just for today I chose to be true to myself and honor what I need to be happy. I know that food and inactivity will not solve any emotion. I am worthy. I am enough right now, here, today. I trust that by honoring what I need to heal my emotions, I will get through them faster and with a greater end reward. I know that when I stay true to what I need to get past emotional issues I will feel better. When I feel more balanced I refuel my desire to BE healthy so that I DO healthy things, which then WILL have my transformation!”

    Have a Blissfully Healthy Day!

    With Love and Gratitude Always,  Emmie Perez

    P.S.   You’re invited to connect with me.  Click here to set up a chat with me to see if wellness coaching is a good fit for you.

    blissfullyhealthy.com

    Food Friday – Breakfast Sausage Bites

    This week we’re focusing on the quick grab-n-go recipe, breakfast sausage bites! But don’t just leave these to breakfast, these little taste bites can be enjoyed as a quick snack, a hearty lunch alongside some steamed veggies or even for dinner over some zoodles alongside a side salad. The possibilities are endless!

    Continue reading Food Friday – Breakfast Sausage Bites

    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!)

     

    Food Friday – Strawberry Avocado Chop Chop

    Happy Friday Friends! This one is promising to be a tasty, spring-infused salad. Up here in the Pacific Northwest we have yet to see the sun, but we heard on the news that it’s actually spring time up here! So why not implement a flavorful spring-inspired dish to at least embrace the season in the mouth!

    This is a HUGE favorite in our house and we serve it with a side of Avocado ‘crack’ Dressing…because once you start you just can’t stop! (Yes, we’ve been known to lick the bowl).

    Here’s what you’ll need to get started on the dressing:

    • 1 Sweet Onion, finely diced
    • 1 Bunch Cilantro, diced
    • 2 Medium Ripe Avocados, chopped
    • 1 Lime, squeezed
    • Pinch of Himalayan Sea Salt
    • 1 tsp. Raw Apple Cider Vinegar
    • 1-1/2 Cups Water

    For the salad:

    • 2 heads of romaine lettuce, washed, dried, and chopped
    • 2 Medium Ripe Avocados, chopped
    • 1 Bunch Cilantro, rough chop
    • 1 Cup fresh strawberries, diced

    In a blender combine all dressing ingredients and blend until combined. Add vinegar and slowly add water while blending until you get the preferred consistency. Less water will allow for this to be a great dip, more water will give it a dressing-like consistency.

    Toss all of the salad ingredients together. The pour over dressing to desired liking, or serve on the side. Enjoy!

    Food Friday - Mint Chocolate Pudding

    Food Friday – Mint Chocolate Pudding

    Chia Seed Mint Chocolate Pudding

     

     

     

     

     

     

     

     

     

     

    Mint Chocolate Pudding (serves 6):

    • ¼ cup chia seeds, whole or ground
    • 1 can whole-fat coconut milk (unsweetened)
    • 5 tbsp  cacao powder, unsweetened
    • Stevia or other low-glycemic sweetener
    • 5 large mint leaves

    Instructions

    Empty the of can of coconut milk in a bowl and whisk until smooth. Add to blender whisked coconut milk, cacao powder, stevia and mint leaves. Blend until smooth and the mint leaves are blended completely into mixture. Pour back into large bowl and stir in chia seeds. If you prefer a smoother texture, use ground chia seeds (note: ground chia seeds may taste bitter). Let sit for 10-15 minutes however, ideally overnight in the fridge. Then top with a few fresh raspberries and enjoy!

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    Mint Chocolate Pudding, Protein Packed (serves 6)

    • 1 TBSP Collagen powder
    • 1 can full fat, coconut milk
    • 5 tbsp  cacao powder, unsweetened
    • Stevia or other low-glycemic sweetener
    • 5 large mint leaves

    Instructions

    In blender mix together entire can of coconut milk, cacao powder, stevia and mint leaves. Blend until smooth and the mint leaves are blended completely into mixture.  Pour into a medium sauce pan and whisk while simmering on low for about 5 minutes to melt the coconut milk and dissolve into the mixture.  When warm pour back into blender.  Turn on blender on a slow setting and slowly pour in the 1 TBSp gelatin. Blend for 30 seconds.  Pour into serving size cups.

    Place in the fridge for several hours then enjoy!

    Note: For those of you who aren’t sensitive to vanilla, a tsp of vanilla extract can help to really smooth out the flavor texture in this and allow the chocolate to pop just a tad bit more. 🙂