Hey readers, and Happy New Year!
Wow, 2020! I can’t believe how fast it has come!
This February marks my 8th anniversary of becoming a certified coach and creating Sublimation Coaching. It has been a very slow process as I built it alongside growing our family, but such an incredible Journey!
Thanks to each and every one of you who have let me be a part of your growth experience You have also given me the gift of your wisdom for my own Journey!
I completed my exam for Module Two on January 1 and passed (woo hoo!). Time-wise, I’m nearly halfway through the program; content-wise, I’m just getting started and yet already in so deep!
Check out the cool content I shared from Module One in my post?Guess what happened when I slowed down for a week?!.
What it is and why it’s one of the most important factors for our weight
We all have heard of circadian rhythm, right? Our body’s natural internal clock, which determines our sleep and wake patterns.
Well, biocircadian rhythm takes it up a notch, telling us when to eat and when not to eat – all according to the Sun!
Incredible! Who says our body is not Divinely designed?!
Our body’s biocircadian rhythm will naturally speed or slow our metabolism, burn more calories/fuel when necessary, and regulate our natural appetite.
Our role in all of this, as humans, is to eat according to the Sun ??
Depending on where you live and what season you’re in, the peak hours for breakfast fall between 5-7am, as the Sun rises.
Consider breakfast time your opportunity to put kindling on the fire that is your metabolism, as it is waking up from a long rest.
It is necessary and essential!
Again, the timeline is determined by your geographic location and the season of year you’re in. It’s not an exact window of time so use your best judgement.
The most intense calorie burning happens at lunch time, when the Sun is at its apex in the sky, between 12-1:30pm.
When you’ve kindled your fire with breakfast, you’ll naturally be hungry for lunch by noontime or before (have a mid-morning snack if you feel led to do so).
If your schedule doesn’t permit a noon lunch, push it to 1-1:30 if need be. But be careful to choose a life-giving and sustaining snack that will carry you into the later lunch hour.
Some great examples of nutrient dense snacks are:
10-12 almonds + 1 cheese stick
Half an apple + 1 tablespoon of nut butter
? cup of cottage cheese + 2 tablespoons of raisins
Or, you can check out this post I wrote about smart snacking while trying to lose weight.
Likewise, the most metabolic and calorie efficient time to eat dinner is as the Sun is setting, between 5-7pm.
I know, I know, that’s considered extremely early for many of us!
If having dinner that early is not feasible, try to incorporate some well-timed and thought out steps to help you be ready for an earlier dinner.
You can Meal Plan Like a Boss by effectively using your time and resources, and have dinner locked and loaded before you even get home from work.
If late nights at the office are your thing, you can consider carrying a “second” lunch into work with you. This would be a small meal that you can eat to tide you over until you arrive in front of your actual dinner plate.
If you practice eating according to your body’s natural biocircadian rhythm, you’ll feel hungrier at these peak hours, you’ll experience more energy, better appetite, fewer cravings, and all of this will greatly impact your health and weight loss efforts.
I challenge you to try it for 1-month and let me and the rest of the Sublimation Coaching community know how it felt!
Essential Fatty Acids – A.K.A. Omega-3 / Omega-6 fats – and why they’re good for more than brain development and skin care
Some of you may (or may not) know this, but Avocados, Flax seeds, and really good quality Olive Oil?contain the building blocks of our body.
Essential fatty acids (EFAs), otherwise known as the healthful Omega-3 and Omega-6 fatty acids, are essential for cell growth and reproduction.
These are the fats you want to include in your diet.
EFAs are essential for building brains and neurons in utero. Scientific research has shown protective factors against symptoms of depression, as well.
They help clear up brain fog; strengthen skin, hair and nails, are essential for cell regeneration (you want this to happen!) and immunity.
They are important in brain health and help in decreasing inflammation, the most common cause of Alzheimer’s disease and dementia.
If Avocados and Flax seeds aren’t your thang, you can supplement your intake of Omegas with many other delicious sources, including:
- Soybean oil
- Sunflower oil
- Safflower oil
- Hempseed and hempseed oil
- Pumpkin seeds
- Perilla oil
- Flax seed oil
- Chia seeds
- Brussels sprouts
A deficiency in these delicious fats can look like many things. Here are some common symptoms:
- Soft, peeling, or brittle nails (or slow-growing nails)
- Attention deficit, restlessness, poor concentration, or poor memory (in children and adults)
- Depression, anxiety, or mood swings
- Dry, flaky, cracking, or callused skin
- Excessive ear wax
- Allergy symptoms (eczema, asthma, hay fever, hives, etc.)
If you experience any of these things and are not under a professional’s care about them, consider increasing your intake of Omega-3 and Omega-6 Essential Fatty Acids for 2-3 months and see if it doesn’t help.
If you’d like to have a conversation about regulating your appetite or nourishing your body, please reach out by emailing me at SublimationCoach@gmail.com. I’d love to hear from you!