7 Habits of Highly Successful “Weight Losers”

Are you struggling to lose weight? Do you often wonder why some people stay thin and want to know their secret? Here are 7 habits that are consistent with people who lose weight and keep it off.

  1. They do some form of exercise most days of the week. 
  2. They eat breakfast.
  3. They have portion control
  4. They stick with basic, whole foods.
  5. They have a method to keep track of calories/nutrients.
  6. They deal with emotional eating issues.
  7. They have a support system in place. 

How many habits are true for you?

If you are struggling with some of these habits and have picked up poor habits that are contributing to your weight gain, maybe it is time to face each bad habit and work to change them, ONE at a time.

For example: if skipping breakfast is a bad habit you have, then each day when you wake up, try to have something small to eat, such as a hard boiled egg, fruit, yogurt or oatmeal. You must do this for 21 days to break a bad habit and create a new one.

Do this until you can check off all 7 habits. This may take you 7 months long, but it is worth it because it is a permanent change.  Most people try to change too many things at once which can be very difficult and leads to failure and giving up.

Small steps and you are on your way to a healthier, fitter, happier YOU!

Reach out for help in creating habits that last.

Your Friendly Naturopath,

jen-banners-3-1030x242Dr. Jen Cisternino, ND


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My Birthday Message to You

Top-10-birthday-quotes-05“Another year older, another year wiser, with increasing love, joy and gratitude in my heart and soul” ~~Dr. Jennifer

Yesterday was my birthday and I am feeling so blessed and grateful for all the experiences I have had in my life, both positive and seemingly “negative”. I have learned to cherish the difficult times and challenges I have faced, as they were pivotal to my spiritual growth. I have learned to celebrate the small things as well as the “big” achievements, since I am always trying my best and I know that this is enough.

As I reflect on my life thus far, which most people do around the time of their birthday, I would like to share with you words of wisdom that I live by. This wisdom has come to me through my experiences, through books, movies, spiritual teachers, meditations, my clinical practice and a ceaseless “curiosity” about life. I hope that these words will help you find peace, love, newfound knowledge, greater health and inspiration to live a life you have always dreamed of.  It is never too late! Remember, age is just a number 😉

10 truths Dr. Jen has come to know:

  1. Learning to love myself unconditionally has been the hardest thing to do but the most precious gift I have given myself. Unconditional love for self and others has been the healer and the creator in my life.
  2. My thoughts play an important part in my life. My beliefs shape my reality and the life I live. I choose to think positive and constructive thoughts about myself and others.
  3. I am a human being with unlimited potential. We all are. When you know this, you begin to create and imagine your dreams coming true with more strength and vigour. Reach for the stars!
  4. God/Source is in all that we are and all that we do. We are an extension of His/Her/Source energy. Therefore, we do not need to look outward for help, but instead inward.
  5. Your life is not measured by how much money/possessions you have or by how many people you know. What matters is that you love unconditionally, help when you can and make a difference where you can.
  6. I believe that my purpose in life is to be the most loving person to myself and to also teach others how to love themselves and all those around. When this happens, miracles happen and healing takes place on all levels- mind, body and spirit.
  7. Every disease that we create-yes, we create-stems from a lack of self love.
  8. Practicing gratitude is the key to being happy and loving. Happiness is a choice that you make.
  9. You are in charge of your life. All that you experience is a result of your thoughts and behaviours. Taking personal responsibility for your health and life is extremely important and necessary in the face of change.
  10. The Universe is always supporting me, guiding me, loving me and appreciating me. Realize that this is the same is for YOU. Acknowledging this is awakening!

With Loving Kindness,

Dr. Jen Cisternino, ND

Do you LOVE Yourself?

Let me ask you a question you probably don’t get asked everyday and that is “Do you love yourself?”

If you answered “Yes”, then lets answer the next few questions:

I recommend you get a pen and paper and answer these questions honestly and thoroughly. Don’t rush. Take your time. You are worth it!

  1. What behaviours reflect the love you have for yourself?
  2. Are you happy? If not, why?
  3. Are you healthy? If not, why?

After completing these questions, see if your answer has changed. If you answered yes and you love yourself then awesome! Keep it up 🙂

If you answered “No” to my initial question, Why?

What has happened or not happened that has made you feel this way?

On a piece of paper, list some of the reasons why you do not love yourself. Take your time. This is important.

What if I told you that until you come to a place of unconditional self love, you would always feel unhappy, judge yourself, never feel that you do enough, have enough or are enough? Would you still choose to not love yourself?

What does unconditional love look like?

Unconditional love for self is total self acceptance. It is looking at yourself in a mirror and saying “I love you, I accept you, I forgive you, I appreciate you, I am here for you always.” Try this. This is a powerful exercise that can help you see the parts that you do not accept about yourself, which is the ego talking, not the true authentic self.

The ego says, “I will love you when………fill in the blank……you lose weight……you get a better paying job…..you get married…….you buy a house…….etc. The ego operates on conditions, hence conditional love. Opposite of the love that I am asking you to have.

I am asking you to connect to the authentic love that exists in you. Choose to love yourself NOW. When you make this choice, your thoughts become more positive which affect your actions being more loving and self serving, which essentially changes your life for the better. Why wouldn’t you want that for yourself? Self love draws in more of what you want and desire in an equally matching and loving way.

What happened and why don’t I love myself?

You must understand that as children, our parents were our first teachers when it came to love. Some parents are better teachers than others. The relationships we had with them and the one that was modeled to us by them played a very important role in our definition of love.

Ask yourself this:

What did my parents teach me about love?

Do I have the same beliefs today?

I am modeling these same beliefs today?

These may be positive or negative, however, very important in how your thoughts and beliefs were shaped. If you are not satisfied with your belief or it is not serving you, then work to change it. You do not have to limit yourself because of your past. Change your beliefs and see your life change.

If you are ready to jump into love, reach out as I can help you one on one come to this place. You will be healthier in mind, body and spirit. It is a journey, and definitely worth the trip!

Further reading on love can also be found in the book Loveability by Robert Holden.

Much love,

profile picDr. Jen Cisternino, ND