“I Will Hold Your Hand Every Step Of The Way!”

Customized Weight Management Coach & Mentor in St. Louis

If a particular food did not exist 200 years ago...

Say, for example, an energy bar or drink, then avoid it as often as possible.

Include fresh vegetables for lunch and dinner. It’s easy to include them with breakfast as well by making a spinach-tomato omelet. Enjoy natural fats at every meal. As an example, with your omelet, include a quarter of an avocado.

Read more: If a particular food did not exist 200 years ago...

How do you handle the munchies when you're bored and stuck inside?

It's raining and horrible outside. A perfect day to eat. So how do you handle the munchies when you're bored and stuck inside?

Well, first of all, you walk into the kitchen and survey what you have available to eat and drink.

Read more: How do you handle the munchies when you're bored and stuck inside?

Is it possible to eat too much of the "right" food?

Yes!

I experienced it this weekend. On Saturday, I went to an event where there was all kinds of fabulous food including an incredible dessert buffet. I avoided the sweets by filling up my plate numerous times with salad, smoked salmon, egg salad (with no mayo) and fruit. I ate a LOT. So much, in fact, that I had to take a nap when I got home. And I didn't feel so great when I woke up. The feeling lasted until the next day when I over-indulged on "healthy" snacks that I served to a group of friends in the afternoon. I was o.k. while they were at my house, but I should have sent the leftovers home with them -- or pitched them in the trash. And today I'm feeling really sluggish and having a tough time concentrating.

Read more: Is it possible to eat too much of the "right" food?

Adjust Your Goals

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps."

- Confucius: Chinese philosopher

What does this mean when it comes to getting rid of excess pounds and maintaining it? A lot.

Read more: Adjust Your Goals

7 foods that you'll never find in my refrigerator

Did you know that refrigeration can actually cause certain foods to spoil faster?  It's true.  In fact, here are 7 foods that you'll never find in my refrigerator (mostly because I store them somewhere else):

Read more: 7 foods that you'll never find in my refrigerator

Consider Keeping A Food Journal

Gulp a cup of coffee in the car, stuff a donut in your mouth, or, if you’re feeling slightly healthier, inhale a piece of toast with butter in a mad dash commute to work.

Maybe weekends allow you to eat more for breakfast: eggs, bacon, orange juice, 3 cups of coffee… can you relate?

Read more: Consider Keeping A Food Journal

There's only one way you can boost your metabolism legitimately.

Find out what works and what doesn't.

If you've ever tried to lose weight, you've probably wished you could speed up your metabolism. Weight-loss programs often promise to provide "metabolism-boosting" secrets, but the savvy dieter should know that many of these are just gimmicks.

Read more: There's only one way you can boost your metabolism legitimately.

The Raw Truth

Did you know that it's not just the foods you eat, but actually the way you EAT them that matters when it comes to maximum fat-burning?

Read more: The Raw Truth

Don't Weigh Yourself Every Day

Did you know there's ONE day of the week that is better than all the others when it comes to weighing yourself to track your weightloss efforts?  It's true, and a new study by the Public Library of Science discovered that the best day each week is Wednesday.  Let me explain.

Read more: Don't Weigh Yourself Every Day

Grocery Shopping

One of the biggest struggles that people have is knowing how shop and choose the right foods when visiting the grocery store. And while there are SO many choices and a TON of confusion at your local grocer, they've actually made it really EASY for you to shop, if you know what sections to visit, and which to avoid.

In fact, I can get in and out of the grocery store with a full cart of healthy food in just 15 minutes, simply because I know I'll NEVER even visit 90% of the store aisles on most visits.

Read more: Grocery Shopping

Contact Been There Done That to get started,
request an initial consultation online or call 314.495.3017 today!

  • I have definitely Been There Done That. Many times. As soon as I saw an article about Iris' new business, I instinctively knew that this would be a good fit for me. Having Iris as personal coach who is knowledgeable about weight issues and who has conquered her own gives me the encouragement that I need. Not only am I losing weight, I am also beginning to understand which habits I can develop so that "each pound I lose will the last time I lose it." Read More
    B.D.M.
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