Eat the Berries: Weight Loss for Busy Moms

by Jamie Hernandez M.A.

Overview

Eat the Berries shares a mind/body/spirit approach to becoming healthy for moms who are tired of carrying around baby weight six months—or even six years—later.

So many moms have a baby and then end up wondering, “What about me?”. Jamie Hernandez helps those busy moms lose weight and feel great, while inspiring their kids to be healthy too. She teaches moms how to make small, realistic life changes that fit in to their schedule in order to feel better, be more present with their children, and have last results. Eat the Berries walks moms through creating an eating plan that works for their lifestyle, find exercise that is fun and exciting, and learn healthy habits so they can be who they were meant to be. With the right mindset, Jamie guides moms to finally achieving their weight loss goals and getting their mind to work for them in the process.

Product Details

ISBN-13:	9781642793307
Publisher:	Morgan James Publishing
Publication date:	09/24/2019
Pages:	106
Product dimensions:	5.00(w) x 6.90(h) x 0.30(d)

About the Author

Jamie Hernandez has two master’s degrees, one in psychology and one in counseling, and is a certified holistic health and life coach and hypnotherapist. Her passion lies in helping busy moms live healthy lives in mind, body, and spirit. Jamie lives outside Philadelphia with her four children and two rescue pups.

Read an Excerpt

CHAPTER 1

You Are Here, You Can Do This!

"The greatest wealth is health."

– Virgil

So, let me guess. You got married (yay!) or got pregnant (woo-hoo!), and then after the honeymoon phase or the newly-wed phase or the babymoon phase or the "I have a newborn and I feel #blessed and complete" phase, you are here wondering, "What about ME?" And it's a very valid question to ask.

I'm guessing you chose this book because you don't feel or look the way you used to or want to, or because you want to lose weight that you put on from pregnancy or lack of self-care after becoming a mom, or both. Maybe you feel lost in your own body and your own life. You are not alone!

Mothering is a full-time, 24/7/365 job. For real. How do you get from devoting yourself to your child to finding the balance necessary to care for yourself as well? This is the question I get asked by so many moms who are in the same boat as you. I have moms in my weight loss program who meet me for personal training or coaching and say it's the first time they have ever left their child. I see moms who say they used to work out every day before having kids and now they can't remember the last time they exercised their bodies. I see moms who make sure all of their kids' nutritional needs are met, but they eat tortilla chips and drink soda all day. Moms are the most powerful, resourceful, determined people on this planet. All you need to do is tap into those qualities that make you an amazing, devoted mom and turn them inward.

So here you are, wanting to make yourself a priority and lose weight. And here are some of the possible reasons you haven't done it. You may believe that you don't have time. You Do. You may believe that you don't have the energy. You Do. You may believe that you can wait until your kids are much older to take care of yourself. You Can't. You may believe you can't lose the weight; you have tried, you are tired, and nothing works. Not True.

You do have time. You do have the energy. You cannot afford to put your health on hold. You can lose the weight. You are a mom. You made a child. You birthed that child. You fed that child. You got up at night with that child. You are raising that child to be an amazing human being. You are amazing. You can do anything. Even this. Especially this.

CHAPTER 2

My Journey to Self-Care

"You cannot pour from an empty cup."

– Unknown

I have four kids. Yes, four (most people's responses include wide eyes, an "O" shaped mouth, and the word "Four!?"). Yes, four. Apparently that's considered a lot in this day and age. My oldest was born in 2008. I was twenty-nine years old. She was my world. I spent every day making sure that all of her needs were met. I made homemade baby food. I took her to baby gym classes, swimming lessons, playdates, and so on. She had it made! When she was two years old, I had my second. Then, things got a little more daunting. I started to feel overwhelmed, and I was only halfway done! Over the next four years, I would have two more. Somewhere in there, I lost myself. Somewhere in there, I stopped paying attention to myself and my needs. Somehow, mommy guilt surfaced and took over.

At this point, my best friend told me a story that changed me. It went something like You know, every time I go to the grocery store, I spend five dollars on a carton of organic strawberries for my kids. Then I lovingly rinse them, cut them up into small pieces, and put them on their plates. But you know what? I never eat the strawberries. Not one. I give them all to my kids. I want a strawberry! So why didn't she eat a strawberry? Because she thought it was more important for her kids to have them. It's more important for her kids to be healthy and eat the expensive five-dollar strawberries. When did this happen? When did we become our last priority?

When my kids were babies and toddlers, I felt guilty if I did anything that did not involve being with them or that wouldn't contribute to their well-being. Therefore, no exercise, because that would take away from time I could be paying attention to my kids. No preparing healthy snacks and meals for myself — I only had time to make those for my kids. No relaxing or reading a book when they were awake — nope, I had to be right there beside them, teaching them something. My health suffered. I felt tired and drained all of the time. I felt stressed and my patience was at an all-time low. I spent all my time trying to be a "good mom," but I felt like a "horrible mom."

Everyone said, "Enjoy this time while it lasts, they grow up so fast!" This went through my head. Every. Single. Day. How could I waste any of this precious time with them? I didn't know what to do. My thought process went something like, "I had these kids, I'm responsible for them, they won't be little forever, and when they are older, I can focus on myself." So I focused on them. I ignored myself.

Then, somewhere between children numbers three and four, I realized that I had a passion for (was obsessed with) natural health and nutrition. I was lucky enough to stumble across the Natural Wellness Academy, which is run by my dedicated mentor, Dr. LindaJoy Rose. I discovered that I could become a certified holistic health and life coach in nine to twelve months and could have a practice that would help others learn how to live a healthy lifestyle. I was a vegetarian and did OK when it came to diet, but like my friend, I was a little obsessive about making sure my kids ate nutritious, clean foods. After seeing them munching on broccoli, people always asked, "How do you get them to eat that?" I thought, "I can help parents get their kids to eat healthy foods. This is perfect!"

Twelve months later I finished my program, and I was inspired and excited. I was finally doing something for me. I started marketing myself as a parent coach to get kids to eat healthier. Moms were coming to me asking for help, but after working with several clients, I had an "aha" moment. Just like my friend, these mom clients were also not eating the berries. Moms were eating fast food, junk food, anything on-the-go food, because that's how they prioritized their health. Their kids saw this and wanted to imitate it. So, that's when I realized, healthy moms = healthy kids. I have to start with moms. This is when the law of attraction took hold of my life. As soon as I had this realization, I started getting tons of new clients, moms who wanted to lose weight and take care of themselves and their families. This was my calling! I can help kids by helping their moms. I can help dads and entire families by helping moms. Moms are in charge. Moms set the example. Moms run families. Healthy moms = healthy families!

For me, this career aspiration was what pushed me into the realm of self-care. Once I decided to take this time for myself to pursue a career, I realized that prioritizing myself made me a better parent. I started to make myself healthy food, and I began exercising. Yep, I dropped my kids off at the childcare at the gym, felt a slight pang of guilt if they cried when I walked away, but still went to the workout room and did it. And when I picked them up they were happy, and so was I. I was eating the berries!

For most of my clients, it's being tired of carrying around the extra weight and feeling bad about it. It's not knowing how to start, what to do, and how to not feel guilty doing it once you figure it out. But once you start, you are unstoppable! You will notice positive changes in all areas of your life! You will lose weight, feel better, look healthier, be happier, and your kids and loved ones will all benefit from this new you!

CHAPTER 3

Get Excited!

"If you want to live a life you've never lived, you have to do things you have never done."

– Jen Sincero, You Are a Bada**

So at this point, you are probably wondering, "How is this book going to help me lose weight?" I'm now going to share that secret with you. After working with many clients just like you, I have discovered what makes some succeed right away, while others have to try harder over longer periods of time. Ready? The ones who achieve success that lasts are those who are in true alignment with their weight loss goals in body, mind, and spirit. They are really, truly ready on all levels of their being. They are ready to take care of their bodies, they are ready to change their thoughts, and they are ready to use everything that the universe is offering them to achieve this goal. Therefore, I have set up this book in a way that helps you succeed in this same way.

Your weight loss journey can be a miserable experience in which you feel deprived and irritated every single day. Or it can be one of the most powerful and transformative life experiences you have ever had. I want to guide you to the second choice. Just like every other challenge in life, your weight loss journey can be a journey to self-discovery. Why have you put on this weight, and what does it mean to lose it? Why are you worth it? What are you meant to learn from it? How is it going to make you a better person and mom? This book is your guide not only to weight loss but also to reaching a place of self-love and being the strong, confident woman you are!

First, I will teach you how to care for your body through diet, exercise, and implementing a realistic plan that is achievable and maintainable. Second, I will help you determine whether or not your thoughts are aligned with this plan, and if they aren't, I will teach you how to change them so that they are. Finally, I will make you understand that the universe is on your side. You can tap into whatever spirituality means to you to help you succeed. This is the holistic approach. This is the key to success.

You are amazing, you are important, you deserve to be healthy and happy and joyful. You, the mom, are the core of the family, the example for your kids, the caretaker, the nurturer, the one they look up to. You are so many amazing things. As Jen Sincero says, You are a bada** (awesome book). So, what about you?

How will you love yourself and take care of your amazing self? I truly believe that the greatest wealth is health (Virgil), and this book can bring you both. You will be overflowing with the wealth that is health. You can lose that weight. You can continue to be an amazing mom. Get excited!

CHAPTER 4

[begin strikethrough]Diet[end strikethrough] Nourishment

"The food you eat can either be the safest and most powerful form of medicine, or the slowest form of poison."

– Ann Wigmore

Food. We love it. We hate that we love it. This, my mom friends, has to change. Food is necessary. Food is life! Food gives us the nutrition we need to not just survive but thrive. It's time to start eating the foods that will make you thrive — have more energy, lose weight, feel confident, feel calm. The old adage "You are what you eat" is in fact true. If you eat junk, you will feel horrible. If you eat clean, nutritious foods, you will feel alive.

So what's the deal with this chapter being called "nourishment" instead of "diet" or "food"? The deal is, you must have a positive relationship with food in order for weight loss to become your reality. The word diet automatically conjures the idea of restriction and deprivation. You have to imagine yourself eating nutritious foods and really enjoying it. Food is not the enemy. Food is amazing. Food is life. The right food nourishes your body, mind, and soul. Nourishment = a nutrient-dense diet. When your diet primarily consists of nutrient-dense foods, weight loss naturally occurs. Nourish your body with nutrients. That's it.

Calories

Honestly, I'm not really a proponent of calorie counting, and here is why. You can eat very few calories in a day, but eat foods that are not nourishing your body. I prefer to focus on nutrient-dense foods that are naturally low in calories that you can eat in abundance. So what are these nutrients I'm talking about? I'm glad you asked!

Macronutrients

Macronutrients are what most people focus on when looking at the composition of their food, and refer to protein, fat, and carbohydrates. There are various diets that recommend different ratios and amounts of these macronutrients for weight loss.

All of these macronutrients are essential. Some would say carbohydrates are not; however, carbohydrates are in most foods, including fruits and vegetables, so you cannot eliminate them completely. Nutrient-dense carbohydrates contain an abundance of fiber, which is beneficial for weight loss. Whole-food carbohydrates are heart-healthy and a fantastic source of energy. Sure, eating too many carbs, especially highly processed ones, can cause weight gain. However, anything in excess can be detrimental. Eating a moderate amount of whole-food carbohydrates, such as rice, oatmeal, and quinoa, will nourish your body with essential nutrients, give you energy, and assist with weight loss.

Speaking of excess, our society is extremely fixated on protein. Protein is absolutely necessary for health and survival. However, it's again a nutrient that should be consumed in moderate, appropriate amounts. Your body can process only so much protein at a time, and the rest is turned into fat. Excess protein is stored as fat, ladies! Therefore, high-protein diets can not only cause weight gain (or lack of weight loss), but over the long term can cause strain on the kidneys or heart (especially when consuming animal protein).

According to www.nutrition.com, "to get your personal protein 'RDA' (recommended daily amount), multiply the number 0.36 by your weight in pounds. (For a sedentary 150-pound woman, that would be 54 grams.) Double it if you're very active."

Fat

Fat got a bad rap many years ago, but now we realize that good fats are beneficial for health. Unhealthy fats — such as those found in dairy products and other animal products, fried foods, and processed snack foods — can lead to heart disease, cancer, and other chronic diseases, as well as weight gain. Healthy fats — such as those found in fish, nuts and seeds, and avocados — are fats you should include in your diet in moderation. Eating healthy fats will make you feel full, and therefore you will consume fewer calories while improving your heart health and metabolism. They also help your body absorb and process important nutrients, and they even boost serotonin levels in your brain, making you feel happy! Fat is also needed to burn calories, as it provides twice the amount of energy as carbohydrates and protein. Don't fear good fats!

Overall, your best bet is to focus on a balanced, whole-food nourishment plan that does not overly emphasize, or cut out, entire macronutrient groups.

Micronutrients

Micronutrients are generally not what people consider when planning their diet, but they should! Micronutrients include all of the vitamin and minerals in our food. Even food labels only list a few of them on the box! Micronutrients include minerals such as iron, sodium, iodine, and zinc, to name a few. Vitamins — A, C, K, D, and all of the B varieties, among many others — are also micronutrients.

There are tools out there, such as Dr. Mercola's Cronometer (available to use for free on his website or you can download the app for a few dollars), that track the calorie and fat content of the food you eat, as well as all macro and micronutrients. For me and my clients, this is a much better food-tracking method. It encourages you to eat nutrient-dense foods and is motivating, as you watch your nutrition intake rise all day long when you enter your food!

Water

How much easier does it get than drinking water? The truth is, most Americans are dehydrated. They think they shouldn't drink unless they are thirsty. However, thirst can come in the form of feeling hungry, which leads to eating when you are in fact thirsty, not hungry. In fact, a University of Washington study showed that participants who were dieting stopped hunger pangs almost 100 percent of the time by drinking a glass of water. What?! It's easy, it's free, it's everywhere. It's a simple habit to add. Not only is it an appetite suppressant, but it gives you energy and healthy skin, aids with digestion, and cleanses your kidneys. There is absolutely no reason to not drink more water, so this is something you need to add to your weight loss plan.

Eat Whole, Be Whole

What are whole foods? Whole foods are any foods in their natural form, just as they come from the earth. Some examples are fruits, vegetables, eggs, nuts, seeds, beans, and whole grains, such as rice, quinoa, and barley. Unprocessed meat, such as chicken breasts and steak or other beef cuts, are generally considered whole foods. Meats such as ground beef or chicken are more processed, and obviously things like chicken fingers and hot dogs are not considered whole foods, as they come from a box.

(Continues…)

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Excerpted from "Eat the Berries"
by .
Copyright © 2020 Jamie Hernandez, M.A..
Excerpted by permission of Morgan James Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Foreword,
Chapter One: You Are Here, You Can Do This!,
Chapter Two: My Journey to Self-Care,
Chapter Three: Get Excited!,
Chapter Four: Diet Nourishment,
Chapter Five: I Like to Move It, Move It,
Chapter Six: Plan for Success,
Chapter Seven: You Are What You Think,
Chapter Eight: Be Grateful, Be Mindful,
Chapter Nine: Don't Worry, Be Happy,
Chapter Ten: Meditation,
Chapter Eleven: Manifest Your Awesome Self,
Chapter Twelve: Let's Do This,
Recommended Reading,
Acknowledgments,
About the Author,
Thank You,