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Archive for the ‘Weight Loss’ Category

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Newsletters & Recipes

Wednesday, September 14th, 2011

Every week Butterfly Consultations is pleased to provide you with a FREE E-Letter directly to your inbox full of nutrition, weight loss, fitness and motivational tips and information! There is also a brand new recipe every week that promises to be nutritious and delicious – something your whole family will enjoy, straight from Michelle’s kitchen to yours!

Sign up to get the latest edition sent directly to you! We do not use or sell our subscription list for any form of advertising or solicitation, your email address and name will be kept strictly confidential and you can unsubscribe at anytime!

While waiting for the latest copy – please enjoy and browse through our archives! We look forward to your comments, questions and ideas! Please feel free to contact us and to share your thoughts and experiences!


Posted in Diet Therapy, Fitness, Food Safety, General, Newsletters, Weight Loss | No Comments »

Accountability to Self

Tuesday, June 14th, 2011

I have many clients that come to me and say that they know what they need to do, they just need someone to be accountable to. Most often these clients do really really well until we get to the end of our time together.

What happens then is usually quite predictable, they end up doing what they have always done and bad habits start to take over – again.  The reason? Well, without anyone to be accountable to they return to doing the things that they know are bad for them because they no longer have anyone to tell them not to.

This is my most frustrating scenario to deal with and ultimately I am blamed for not doing more for them, not doing my job. When in reality, I have done all I can but the one thing I cannot teach another is how to be accountable to

themselves. Without feeling any personal responsibility to themselves, without feeling any accountability to yourself, you can never do what is best for you, you can never change a lifestyle from self-indulgence to


Unless you have the ability or the desire to do for you, you cannot expect anyone else to do it for you. Weight loss ultimately comes down to what you eat, what you don’t eat and what you both do and don’t do.

No one can be with you 24/7 telling you to put down the ice cream or potato chips and pick up the salad. No one can be with you daily kicking your ass out the door to go for a walk or head to the gym. No one can do those things for you, no one can be with you – EXCEPT YOU.

Ultimately the success or failure of any program comes down to one thing, one person and that is you.

If you want to be more accountable to yourself and set yourself up for success, the first thing you have to do is decide why you want to change. If your goal is weight loss, why do you want to lose it? How important is it? Are you doing it for your health? Your family? Your self esteem? Your husband? Who are you working for? If you aren’t working for yourself, you already have one strike against you because you are the only person that is with you all the time you are the only one who knows the truth of what you do

Once you decide that you want change for yourself, you have to decide how important it is to you? Is it something you just want to sit back and talk about, something you prefer to wish for than to work for?

A lifestyle change takes dedication and hard work, it means doing the unfamiliar instead of relying on old habits. It means getting uncomfortable and learning new behaviors

instead of relying on old comforts. Are you willing to do that? Are you willing to clean out your cupboards throwing away junk food? Are you willing to give up your weekly Big Mac and go to Subway instead? Are you willing to sweat instead of sit?

What it really comes down to, at the end of the day are you willing to look yourself in the eye and hold yourself accountable to the truth. Are you willing to admit that the hot fudge sundae was a mistake or will you shrug it off because no one else saw you eat it?

Accountability to self is hard, but if you can do it – it will be the secret to your success! You owe it to yourself.


Posted in Diet Therapy, General, Weight Loss | No Comments »

Going to Extremes

Wednesday, August 18th, 2010

One of my favorite things to do when travelling (and I travel often) is to people watch. People fascinate me – how the dress, act, look, and interact with each other. On a recent trip I couldn’t help but notice a few things about the women that I saw and it made me wonder if what our society is missing could be as simple as a redefinition of normality.

When it comes to physical appearances, I probably ‘check out’ more women than an adolescent boy. I believe that it is a professional requirement – keeping up with trends, body image, composition and attitudes that women extend to both themselves and others. What I noticed during this trip is that there seemed to be very few women that I would classify as ‘normal’ when it comes to weight and body composition. And what I classify as normal for women is somewhere between 21% and 30% body fat and for men, between 10% and 20%. These are healthy levels and should be what society deems normal as far as weight goes. What the scale says and what those dreaded BMI charts in the doctor’s office say should be irrelevant – as should 95% of models and celebrities we see touted as the ‘ideal’ figure as most are so below the healthy body fat level it is scary.

When I was looking at the women around me, I saw some very disturbing things – either I was looking at women who were visibly overweight or obese or women so incredibly low in body fat that I could see protruding bones. Neither of these extremes are healthy or should be acceptable to any woman concerned about health and longevity. It isn’t about appearance – it isn’t about what size looks good in the latest fashions – it is about what is healthy and anything to an extreme is not.

Beyond our appearances, let’s take a look at behaviors. I have clients that come to me looking for some reason why their 0% fat diet or their Carb-free diet isn’t working for them or why their 12 vitamin supplement and 900 calorie a day diet isn’t getting them the results they seek. And the same answer is my reply to all of them – we need balance in your life. In what we do, what we eat, what we drink and how we look. Women are meant to have body fat – at least 20% – it is how we are made to look, made to reproduce, made to live. Our bodies are made to utilize fat, carbs and proteins to achieve optimal performance and health – amazingly enough, we need 55% of our calories to come from complex carbs every day and between 20-25% of those calories to come from naturally sourced fats. Is it really that surprising that our bodies won’t work or look the way they are supposed to when we cut either of those out?

My fitness clients are also shocked when they realize that muscle-bound bodies, 6-pack abs and not an ounce to jiggle isn’t mine and shouldn’t be their fitness goals either, because even exercise can be taken to an extreme and do more damage than good. Professional athletes – especially women who work their bodies into a rock-hard machine, dropping body fat in exchange for muscle and touting 6-8% body fat like many Olympic Calorie athletes do, shouldn’t be the ideal figure for our fitness goals. At those levels, while performing like well trained machines, our bodies will not function right – women can sacrifice not only their outward signs of femininity such as breasts, hips and curves, but may also run the risk of reducing their ability to reproduce with lack of menstruation, inability to lactate and so-on.

the first thing I do with a new client is to encourage them to through out their bathroom scales – weight means NOTHING – it has nothing to do with health and it shouldn’t be how we set our goals. We should be focussing on body fat and general health – getting our bodies to function properly and in balance so that they can do what they are designed to do. Extreme behavior promotes extreme results and when it comes to health – extremes are never a good thing.

Let’s start focus sing on the middle ground, looking good to ourselves, feeling great about ourselves and doing what we need to do to balance our lives in every way possible – Emotionally, Mentally, Physically & Spiritually. Only when we are in balance will we be able to see who we were truly meant to be, as individuals and as a society.


Posted in Diet Therapy, Fitness, General, Mental Health, Weight Loss | 20 Comments »

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