online and she will i'm sure inspire you it's not just about weight loss it's a blog getting healthier so french chefs tell us a little bit about yourself well i'm so honored to be here and a little bit about me i've moved to houston i mean i moved from houston to princeton in two thousand and sixteen i'm not an east coast girl originally and i love being back here after living all over the united states  d to seven amazing he says and nephews and boy that's a passion of mine that i'm touched by your time consumed by they keep you moving they do and that's a wonderful thing so family is a passion and  just getting to know my new community and volunteering in the community i do a lot of work a lot of work here which is amazing i know you give a lot to the community because i you know we are from princeton so we meet each other very often and i know you're doing a great job for dress for success in fact thanks to you i became a mentor so tell us a little bit about what you're doing for christmas so well i recently joined the board and it's an amazing organization and i started immediately in two th sixteen when i moved here volunteering helping women with their resumes it's not just about the suit dress for success it's so much more it's empowering women and helping them get back into the workforce you know events that tate i do quite a bit of yoga and there are some great amazing yoga studios here i also have a practice at home fairly regularly including meditation i am starting to learn to play golf with a girlfriend so that is i've been i've gone to a couple of groups around here and just getting back into it not as active as i was when i was twenty or thirty years yeah still very active yes so we all know you're here because you lost weight and you have a story to share yes why did you want to lose weight well you know i've always had a bit of trouble with weight my whole family has and it's always been a struggle but when i turned sixty last about putting me on blood pressure medication and pre diabetes medication and i said no let me try this on my own i just want to be able to do this without medication if i can so i started really realizing that i had to look for something that was and the talking diet was right there when i needed it the whole much have you lost since january i've lost twenty pounds as of now i lost about fifteen on the cockney diet twelve weeks without a fad diet and i'm i'm proud of myself and i i also feel like i'm a role model for my family and for my younger nieces and nephews so they can see that you can be diet and why did you decide to go on the cognizant well when my doctor was threatening me with medication and i said no no i want to do it she said you're not to be able to do it on your own you need a program and so i remembered you because i had met you at the new jersey the women's conference and you had a booth there and i said oh no no women meeting yes networking networking and you i signed up for your newsletter and i have been receiving it regularly but i had committed to do anything i was watching you when already yes we have to be ready right right we do have to be ready and it all has to if you're ready then you know what they say you know when you're when you're ready the teacher  so you were my teacher and you appeared at the right time i think your next newsletter rolled in right that week when i was thinking what i was going to do and i saw you had an online program and that really appealed to me because i was  i didn't think that i could make the commitment in person program where we talk about the online later but i want to ask you a so far as eating and him patients are concerned what are  things but my main challenge is stress eating so i stress and emotional eating so when i worried about a problem or something is going on in my life as challenging i will use food comes from my family we  all did it and it's like an ingrained habit you know it's that comfort and wired into your brain yes so that was the thing that i had to get over and and also i found out that i wasn't eating the right combination of  for my body everyone's different but for me and your program helped me see what i needed to do between the experiments and being able to calculate my own calorie intake did you realize you were eating too much or well you not have the right the right amount of protein carbs fat and so force you told me a story about proteins yeah i did not think i was eating too much but i couldn't figure out why i couldn't lose weight and in doing the food diary at first it was very evident through your processes that i was not eating enough protein i found out that for me i needed to ea sixty grams of protein and i was sometimes only to get that and because of that i was hungry and i was eating the wrong things i found out i was eating too much cars maybe they were healthy cars fruits things largest nonetheless and once i started eating the right amount of protein and realizing that ok you're out what protein you need fish you know some healthy  cheeses eggs you know healthy chicken tofu tofu i started eating and cooking with tohu for the first time and it really worked once about how did you feel when you started to eat the normal amount of protein i wasn't as hungry i didn't know your graving they were pretty much gone between eating the right amount of protein and i've always struggled with water so really committing to drinking enough water and realizing that sometimes when i thought i was hungry i was really yeah your body gives a seems your brain gives the same signal if you're thirsty or hungry so each time you feel like maybe you're hungry always drink some warrant before and the chances are in eighty percent of the case the craving will go away but i'm happy that you're mentioning the protein story because this is a trend i've observed over the years with my clients which are ninety nine percent female is when we look at home which protein the eat the are very often especially when they get to the fifty's sixty's i don't know why but the go on the lower side they don't eat enough and if you exercise a lot you need to eat even more and s are formulas for this and the result of not eating enough protein is that it first of all you need put in for your muscle it has a lot of roles but also it helps you team your cravings especially sugar cravings and it lowers your appetite it's very thought and fourteen take a long long time to be digested as well so good for you i'm happy to see something you learned what else did you learn on the what we have some experiments and everybody always ask me what all those experiments are in the book yeah right at the end of each dropped or they're like a couple of examines and those experiments are meant to help you become more self aware of what your triggers or you know what all the things that you can learn to change and by doing those experiment you start to change so top dollar tell me a little bit about some of our experiments the amazing experiment for me was the treats versus the triggers to actually figure out for me what was the trigger that would keep me eating or start a craving that was multi day versus a treat that gave me a little bit of satisfaction but didn't keep me going and what i found for me is that certain fruits were a trigger for me too because they had too high of a sugar content and chocolate because that i found as a treat i can eat that and i don't have a craving but the rest of the items i really have to almost a woman you know or save like for when i know that i'm going to be really active or something like that other experiment because i know everybody has their aha moments which one well the experiments with the positive amazing yes first is the sabotaging awful thought it was a really great one because when you then become like explain to you know us what is a positive versus they get you thought so the positive thought are things like positive affirmations like i am healthy person i cook healthy i eat healthy i take amazing food into my body and it makes me healthier versus a sabotaging awful thought oh i'm so stupid why did i eat that again are i i will never be able to cook healthy or i will never be able to lose this weight i've always you're a self fulfilling prophecy everything that's in your head is going to drive your behavior  life an affirmation that i already have it and the first thing i say is that i am healthy and just saying i am healthy incorporates everything it means that i'm eating healthy i'm buying good foods i'm eating food and when i when i go to the supermarket i say to myself i am here to buy healthy food is to feed my body it is not to feed me and so those are the types of things that i believe now and that i incorporate and whenever a little sabotaging thoughts starts creeping in i just take a deep breath and say that's not me any but you are aware of your thought which is one of the thing i want to teach participants in the in the program because very often we don't even know what's in your head and for some i don't do stuff for some participant it's really difficult to start to have and he even had the courage bones yeah it's something about releasing a part of who you are that it takes a lot of courage and willpower to finally realize that it's not you know there's so much more you say here you know starts in your brain weight loss starts in your brain and it really does you have to really understand why you read and what your triggers are before you can realize that need to make my body healthy not to satisfy an emotion or or a craving or something like that once you realize that sometimes you can deal with what those issues are a lot better yeah very often to eat the food to postpone a decision to procrastinate or to avoid facing difficulties roosts or situations about ourselves but i want to go back on some more was a big thing you know we talked about in one of the chapters about the size of your plate that you use and so i have these beautiful place from my grandmother that are a little smaller than the plate yes a nd so i started using those plates which i love anyway they're beautiful but they are smaller and so when i put my portion on my food you know my my dinner plate it's smaller and craving or things to do with what i call the food i think you have things that you did not know and you feel like you know now carbohydrates i didn't realize how eating too many grams of carbs at any one meal triggers the sugar level and insulin level and so i am now much more mindful about eating the right amount of carbs and i use an app i use my and protein and fats and it shows you how many sugars so you know immediately by middle of the day if you are yes using too quickly yeah it helps you it helps you to adjust  now you lost twenty pounds and i know we are both very happy about this but you lot some people say well twenty pounds is a lot because you're rather pretty tight and it's since january  ball but one of the principle of the cockney diet is lose it's slowly and keep it off because the quicker you lose it the so did you know something i have clients who say they want it they have he manage that well it was one of the things that i love about your program is that you give people permission to lose it slowly and you show them how to do it and that it's a it's a lifestyle change it's not a diet it's a it's a way that you can manage for the rest of your life to eat healthily and and so that was it was like giving me permission to do it the right way and and i've made so many changes in how i buy food and how i cook my meals how i start my day making sure that i start with protein and if i do need carbs that i always have a protein with it healthy fats i was using avocado as a treat and i now realize that it's a healthy fad and i can incorporate a second medication yes it is so really understanding more it means that i can continue this and now i'm starting to corporate a little more exercise i know we have approached i saw a size yet yeah because you said you took things in a stride yes so now you're walking now i'm walking as part of a walking challenge so doing thousand steps a day through august and i know that that's going to help me a little more on the next part of the journey yeah as we as we continue to lose weight or as we have the goal to go and it's slowly and i say well i hear this all the time i lost twenty pounds i regained twenty five i lost twenty five thirty and the reason and this is my analogy is in your brain because everything starts there one pound a one a half pound at a time the pine is going down but the little man doesn't realize and this is how you do when you trick your brain because otherwise your brain will say i have to replenish my are other issues you know meet the baltic issues or more not issues and so forth but this is really one of the issues when we was way too quickly so my focus on is on helping women lose the weight for the long term yes so the reason you're here one of the reason you're here today is because you did the program online i've always done it face to face we did the clinical trial face to i know you chose to do it online program because you did not have the time to commit to once we can but tell us a little bit of bodies on because it's working but tell us a little bit about it it was a really positive experience you know the way that you've structured it so that it is it's online but you are there it's a live online at a specific time where you are there once a week a you send the invitation out and it's scheduled on my calendar and i can join and i know that i'm going to be there with you and there are going to be other women on to we're going to be able to share questions with each other see each other's comments however it's the flexibility of knowing that if i don't make it that that time that schedule time that i can listen to it the next day and i'm not going to lose anything and also the flexibility of doing it wherever  i am i commute on the train i do it on the train i commute into new york a couple of times a week and sometimes i couldn't get back in time to be in my home with my earphones on listening so i would just put my earphones on on the train and my seatmate didn't know what i was doing and i could answer some questions and answer your question is right there and and have the flexibility of doing it so it's very flexible but yet it has the same aspect of being at and in person maybe this is going to happen when the so so you feel that this combination of the book and the one on one is enough or is there anything that you feel should be a the bases the weekly email the book online and then after the online program is over you have the messenger group like the summer we're doing healthy summer two thousand and eighteen us share recipes and facebook group there's there's lots of ways to continue the support and i keep my book in my kitchen with all my eye recipe books is getting a little dog ear and i just go through it and try and remember some things  has been very nice wonderful to have you on the show you a very inspiring in fact i always say my client fired me as well why would you recommend the to any other woman it is just it's a very practical tool for a lifelong change and the fact that you share a lot of how you came to do this and your own personal story it was i felt like i had somebody who i could very much relate to somebody who had gone through this and all the tools that you used all the nutritional guidance that you've given are things that got the one tool that is going to last me the rest my life and i told lots of people about this you know a couple of people have said they're signing up for the way they have but it's just something that i really truly believe in is is the one tool time with more inspiring clients and other experts who have helped me create and put together the cognitive diet so if you want more information you can go to our website