Category Archives for "Habits"

Three Rules for Eating on Vacation

Here are my three rules to easy eating while on vacation (thank you Michael Pollan for the fantastic ideas in your book “Food Rules”- great read for anyone!):

1. Eat foods that you can visualize in their raw state. If I’m not able to identify where a particular food came from, I’m going to avoid it. At restaurants that means avoiding foods covered in goop and sauces. Where does that cheese like substance come from anyway? Fried food? Not happening. I don’t know what is in the coating or what they fry it in (not to mention the fat and calories). That leaves me with very few choices, so I’ll probably starve, right? No way! Think of all the grilled items, vegetables, fruits, fish, eggs and more that I can have. There are thousands of varieties of vegetables and fruit alone. Open your mind and mouth to new possibilities!

2. Eat foods that spoil quickly. If a food like substance can stay on the shelf for years, it is probably very low in nutrients. If a rodent will not even go after it, do we really want to put it in our mouth?

3. Eat foods your grandmother (or great-grandmother?) would recognize. I love my grandmother; she was a wonderful cook. But I’m sure if she looked at a Go-Gurt, she’d have no idea what to do with it. What about Spam, Velveeta, or powdered drink mixes? She did her cooking with items readily found in her area, that she grew herself, or that my grandfather fished or hunted. She didn’t have a whole lot shipped from other countries, or items found out of season in her area. I’m going to imagine sitting at her table each time I eat.

So that’s my plan. I’m going to eat fresh foods that are easy to recognize (before and after they are cooked) that my grandmother would enjoy.

That's not so hard, is it?

Ask me how I did when I get back!

To Your Best Health,
Coach Nancy

We All Have Habits

There are things we do the same, every time we do them. We drive to work, put the toothpaste on the brush, and put the pillow under our head - the same way, every time.

When it comes to the way we eat, we have built habits as well. We like certain foods in certain ways. We like to eat at certain times. We plan and prepare our food or we don't. We have a set point at which we are full. We salt our food without tasting it first (guilty!). We may grab a glass of wine after dinner. We may eat dessert. These things are all habits.

Food has so much power over our lives. We have to eat to survive. But eating is also enjoyable. There are so many wonderful tastes, textures, colors and smells. The problem is when we let food overpower us and control us to the point our health suffers.

The good news is that habits can be built, and habits can be broken. The Grateful Plate is all about building habits that support good health. It is these habits that we turn into powerful skills.

There are replacements, however.

We replace poor habits with better ones. We control our food, we don't let it control us. We take one day at a time, doing specific things that will help us replace our poor nutrition habits with ones that will support our goals of losing fat, getting lean, and looking and feeling great.

Over the years we have been consistent with these habits. There is nothing magical here. We are making a conscious decision every meal to do what it takes to build good health habits.

Let's get started!

Here's a handy dandy chart to help you get pointed in the right direction in meal planning and preparation.

Quality Protein with Fantastic Carbohydrate Compliments

The possibilities are endless, so get out of the drive through, put on that chef's hat and Make It Happen!

To Your Best Health,
Coach Nancy

Quick Facts About Protein

Protein, it’s a word we throw around when we talk about food. I thought you might enjoy some facts about protein. It is one of my favorite food subjects - protein!

Why is protein so important?

The simple answer is that without an adequate supply of all the things protein supplies in our bloodstream, our bodies don't function well.

Our bodies use proteins to produce enzymes, hormones and antibodies. Protein is the "building blocks" of our cells and without it we cannot replace worn out cells or repair muscle tissue from training.

How much protein should I eat today?

Great question. Ladies are going to want to get a minimum of between 20 and 30 grams every time they eat, and men between 30 and 45 grams. If you eat more frequent meals a day (say 5) choose the lower end per meal, if you eat less frequently (3 meals a day) eat the higher end of the spectrum. So on the low end that is between 90 and 100 grams for women and 120 to 150 grams for men, per day.

I can hear the screams and wails already? THAT much protein? 🙂

Well, is it really that much?

Let's look at what a women eating 3 times per day would have to consume to get between 90 and 100 grams per day:

  • Breakfast: 6 oz. greek yogurt with 1 oz of walnuts stirred in - 22 grams
  • Lunch: 4 oz. of chicken breast (over a nice spinach salad with some strawberries maybe?) with an ounce of almonds - 38 grams
  • Dinner: 4 oz. of sirloin steak - 35 grams

That's 95 grams of protein without hardly trying. You are also getting some healthy fats at the same time and the calories are very efficient.

Did I eat enough protein at each meal?

Adequate protein is crucial to giving your body what it needs to manufacture enzymes, hormones and antibodies. Protein is needed to replace worn out cells and build new cells. You can't be your best without enough protein.

The most efficient way to get our protein is to eat it from animal sources. They have the most protein per calorie and contain all the essential and non-essential amino acids that your body needs. We call these FULL proteins, because they are well, FULL of protein.

One key point to remember is that we want to focus on lean protein that ‘stands alone’. In other words, there is a big difference between something having protein in it and actually being considered a primary source of protein.

A quick example is peanut butter. Eating enough natural peanut butter to get in 20 grams of protein would mean we were also eating 48 grams of fat and 600 calories, only about 85 which are from protein – not the best plan.

Lean Beef, Bison: 3 oz cooked = 22-27 grams protein
Extra Lean Ground
Flank Steak
Lean Tenderloin
Top Sirloin

Fish: 3 oz cooked = 21-26 grams protein
Cod
Halibut
Salmon, canned and fresh
Mackerel
Tilapia
Tuna

Pork: 3 oz cooked = 22-27 grams protein
Pork loin
Pork chops
Low sodium ham

Poultry: 3 oz cooked = 21-26 grams protein
Chicken - breast, ground, tenderloins
Turkey - breast, ground, tenderloins

Shellfish: 3 oz cooked = 21-26 grams protein
Clams
Crab
Lobster
Scallops
Shrimp

Milk & Yogurt: 1 cup = 8-24 grams protein
Goat's milk
Yogurt, plain
Greek yogurt, plain

Lamb: 3 oz cooked = 22-27 grams protein

Whole eggs: 2 large = 12 grams protein

Whey protein powder: 1 scoop = 21-24 grams protein

Now to get you started in the right direction why not choose one of these recipes. They are proven to be winners by my family. Making these for your family will help you to get in the protein your body needs.

Golden Almond Crusted Pork Loin

"Forget the Pasta" Roast

Sweet Potato Kale Chicken Patties

To Your Best Health,
Coach Nancy

Own Your Food Choices

I own my food choice. Really. Own them.

Do you ever barter with yourself? Make deals, trades or swaps related to food?

“Okay, self, I’ll turn down dessert today… but I’m gonna collect on the weekend.”

With this mindset, one “good deed” gives you license to “go all out” elsewhere. But these trades don’t pay off — they usually just amount to a lot of mental energy that zaps your ability to making tough decisions. In fact they often create a self - sabotaging environment. In the end you end up overeating with a large dose of guilt to follow.

Look, we all do this at times. Trading off “good” and “bad”, thinking there is “good” and “bad” foods. All while you imagine a little angel and devil on your shoulder convicting or congratulating you.

Mind games like this undermine your health goals — and your authority over your decisions.

My solution: I started owning my choices, and letting my deeper values and core principles guide me when I sit down to eat.

I started making food decisions by acknowledging the outcome I would expect, based on my experience. For example:

“I’m choosing to eat this tub of ice cream on Saturday night. I’ll probably feel nauseated and anxious afterwards. In this instance, I’m fine with it.”

Or at another time, "I am going to avoid hanging out with ‘so and so’ because when I do, I tend to eat way too much as we gab the night away. I know this might offend ‘so and so’ but I will do my best to explain my choices to them and be fine with the outcome.”

In the end, own your choices: Don’t assign them a good or a bad. You’re free to eat and drink anything you want. You choose your behavior.

Just remember that different choices produce different outcomes.

What's your call today?

Coach Nancy

Eat Mostly Whole Foods

Wouldn’t it be nice to learn how to listen to our body's needs so we can fulfill them?

If our body is saying 'hunger' we eat until we are satisfied.

If our body is saying "I'm good" we stop eating.

Both allow for life to happen.

How can we best do that? Learn to eat mostly whole foods.

What do I mean by that? Foods that are closest to their natural state for the bulk of food on our plate.

Two ways we can help ourselves to eat whole foods:

1. Shop the perimeter of the grocery store. Just think about where all the fresh foods are located. They are all around the edges of the store. Foods in the produce section don’t usually carry a label on them. When we pick up an apple or a cucumber, they don’t need labeling to let us know what is inside the peel. The meat section caries labels but these labels let us know what cut of meat we are buying. A chicken is a chicken all the way around. By doing this we can avoid foods that have stuff added to them.

2. Avoid the middle of the store. Remember - the stuff on the inside of the grocery store is there for a long time. It can be, because it is preserved or has preservatives in it. While there are reasons to travel to the innards of the store - oatmeal, canned tomatoes, frozen veggies, lentils, and nuts.

Do your best to avoid items in the foil bag, cardboard boxes, or plastic trays. Highly processed foods, sugary sweets, otherwise known as junk food can trick your body. They don't trigger the same response as whole foods. In other words, you can eat enough highly processed foods but your body doesn't tell you it’s full so you eat more. By eating more unprocessed, whole foods, you’ll avoid short-circuiting the body’s energy-balance system and keep you healthier.

Georgie Fear puts it this way, "Our bodies are designed to not only survive, but thrive, on real, unprocessed foods. Whole foods are simply foods that are closest to their natural state. Like high-octane fuel in a premium sports car, whole foods nourish your body and keep you running at peak performance."

But don’t stress over traveling to the nearest indoor CSA or Farmer's Market in the winter with a storm coming in to buy farm fresh tomatoes instead of buying canned tomatoes – that’s counterproductive to weight loss. Likewise, if you’re worrying how you’ll learn to raise your own beef, build a green house, or find time to make all your own meals, relax. Please remember I said mostly whole foods. Thinking that you have to eat only whole foods won’t earn you extra credit; in fact, I strongly discourage you from making that your aim!

If you are like me, at times I make too many exceptions to this rule. Now I am working back to where I want to be. Yes, I will still enjoy an occasional treat but that is where my 'mostly' rule will come into play.

Don't stress yourself. Our goal is to help you become healthier. Learning to eat mostly whole foods is a skill. Add in more things to your grocery cart from the outside edges of the store and fewer and fewer from the inside shelves.

You’ll make it easier and easier to satisfy your body and learn how to keep you running healthy.

To Your Best Health,
Coach Nancy

Improving Nutrition is Like Learning in School

Remember when you were in elementary school? Each fall you came back and it seemed like the courses hadn’t changed much. You would spend the first several months reviewing or, in some cases, relearning the subject until your teacher added anything new.

Hmmm…. Improving nutrition is a lot like going to school. The basics of a healthy eating style need to be first learned in small chunks, put into practice, reviewed, add maybe a small morsel more, put it into practice and review. It’s like getting better at writing English papers. You learn some of the basics, then put that into practice. You read it over and see where you could improve, then add a bit to it.

Think of nutrition like you would a subject in school - it’s a constant state of learning, practicing, seeing how it works, and then adding a bit to your knowledge base.

You wouldn't expect the same type of work from a 1st grader as you would from a 4th grader. And you see a big difference from a 4th grader’s paper to a college paper 10 years later. It doesn't stop there though. We constantly are writing for different scenarios, for different reasons, for different purposes. So we keep working at it by applying what we already know to a new situation. We keep using the basics.

With healthier nutrition, we keep getting better slowly. We work at applying our knowledge to different situations at different times and find out what works.

If you were on a 'summer break', now it is time to review a bit, apply a bit, learn a bit more, then apply it and so on and so on.

School and healthy eating follow the same steps. Let’s keep learning and applying as you go through different situations in life to make a healthier version of you.

To Your Best Health,
Coach Nancy

Drip Drip Effect

The Grand Canyon was formed by water rushing over the ground surface. It didn’t happen in a day, but over time. Probably no one noticed at first (probably because no one was around but if they were, they wouldn’t put much thought into it).

This scenario happens every day, and will keep repeating time and time again. No one will notice until suddenly everyone is noticing. It’s the small continual changes that seem to slip right by everyone.

On the other hand, a hurricane or a flood captures everyone's attention and causes us to leap into action.

The thing is, small incremental daily progress (negative or positive) is what actually causes transformation. A figurative drip, drip, drip. Showing up every single day, gaining in strength, planning meals, building new kitchen skills, preparing lunch the night before—this subtle but difficult work is how you create change. It takes a length of time (sometimes a very long time) to change your physical being or to increase your health.

It is all about that drip drip effect. Be consistent, do what you can do today to move forward and keep the movement going even when you don't 'feel' like it.

Three things to increase the power of your drip:

1. Go simple this week. Very simple. While there are days when I spend a long time fixing just the perfect dinner, more often than not, I’m making things happen, double time. I don’t have to miss out on good food, I just have to make that good food as quickly as I can. Keeping things simple has helped cut down my time in the kitchen. If you have time, spend it on cooking and let your kids help. Otherwise, let them help while you keep on smiling.

2. Branch out, eat the rainbow. The different colors in fruits and vegetables indicate the different types of antioxidants. There are many types of helpful antioxidants, so you want to make sure you are exposing yourself to a variety by including different colors on your plate. You don’t want to consume only orange and red fruits and veggies while ignoring the greens and yellows. You want a wide variety.

3. Talk to yourself like a kindergarten teacher talks to her students. Teachers are really good at encouraging a growth mindset in the children around them. They urge them to practice more, be patient, to try and to try again. They find the good in the process while giving guidance on the challenges. For example: “So I ate the whole bag of M&M’s again. But I did eat lots of veggies during the day and it was a smaller bag than last time. Next time, I ‘m going to first think if I am in need of those candies or if I am just in need of something else?”

To Your Best Health,
Coach Nancy

Eat Your Vegetables

Eat veggies. Eat them all the time.

No one denies the power of vegetables. They are a powerhouse of vitamins, minerals, and come loaded with fiber. But all this goodness comes without a high cost in calories. It’s a win-win that needs to be shouted out more.

Veggies are so good for you that you should be eating them at each meal. Why not set a goal for yourself? Depending on where you are at now, the final goal is to eat between 2 and 3 cups of veggies at each meal. Yep, that is between 6 to 9 cups by the end of the day. No fear if you aren’t there yet, that is what practice is all about. If you eat barely any veggies now, start with one cup at each meal or a total of 3 cups at the end of the day. Slowly increase from there.

The 1 2 3 Veggie Plan

A while ago I was coaching a group to eat more veggies. In fact, I had challenged them to eat veggies at every meal. Glen decided she would make her plan easy to remember and easy for her to follow. She called it the “1 2 3 Plan”. Here is what Glen did. She ate 1 serving of vegetables at breakfast, 2 servings of vegetables at lunch, and 3 more servings at supper. Here is a sample of her day in order to accomplish her 1 2 3 Plan:

At breakfast she made up omelet bars. These were easy for her to reheat before work and still get a meal including her veggies. 1 serving done and in the books.

For lunch she brought Chicken Veggie Pad Thai that she had for dinner the night before. Another 2 servings of veggies for Glen that day.

Finally at dinner, Glen had time to roast vegetables, make a side salad, and serve it alongside a rotisserie chicken that she picked up on the way home.

She did it. The 1 2 3 Veggie Plan.

Of course I wanted to challenge her a bit more after a few days of successfully being on the 1 2 3 plan. So we came up with the 1 2 3 4 Veggie Plan.

The 1 2 3 4 Veggie Plan: 1 vegetable at breakfast, 2 servings of vegetables at lunch, 3 more for dinner, and doing this 4 days each week.

Whether you are challenged with the 1 2 3 plan or increasing the stakes a bit by adding a timeline, eating your veggies will help you to better health.‬‬

To Your Best Health,
Coach Nancy

Eat the Rainbow

I know what you are thinking. No, we are not going to talk about Skittles.

So, what does it mean to eat the rainbow?

Simply aim to eat as many “colorful foods” as you can throughout the day. Real food - think fruits and vegetables, not Skittles. Eat green, purple, red, yellow, blue.

Kind of sounds like advice for a child, right? That's good, it should be that simple!

Why is Color Important

Whenever you are about to eat a meal, look down at your plate and ask yourself, “where is the color here?”. You want to be able to easily spot 2-3 different colors every time you eat. This is an indication that you’re eating foods that contain many different nutrients, vitamins and antioxidants.

Nature has a very simple way of letting us know which foods are really healthy and full of nutrients - color.

Close your eyes for a second and try to visualize this: the strong blue/purple color of fresh blueberries, the deep red hue of tomatoes, the bright orange of carrots.

These colors indicate nutrient content and and also the presence of antioxidants, phytochemicals, and other free radical fighting ninjas which are important in slowing the aging process and helping our body deal with inflammation.

Think Lots of Colors

The different colors in fruits and vegetables indicate the different types of antioxidants. There are many types of helpful antioxidants, so you want to make sure you are exposing yourself to a variety by including different colors on your plate. You don’t want to consume only orange and red fruits and veggies while ignoring the greens and yellows. You want a wide variety.

Branch out, eat the rainbow.

Avoid White-and-Beige-Only Meals

A standard unhealthy diet is going to be made up of many white, brown, and beige foods. As you can tell, this means colors (antioxidants) are lacking. If you notice that a lot of the foods on your plate are white (potatoes, rice, cereal, bread, pasta), brown (beef, pork, sausages, heavy sauces) and beige (cheese, processed carbs, low quality chicken and turkey), then it’s time to add some color to your plate in the form of fruits and vegetables.

Remember, every single meal you consume should have noticeable colors in it. Aim to get 2-3 different colors into every meal and you will be on the right track. Once you get the hang of that, think about your day/week as a whole and figure out which colors you might be ignoring (Greens? Reds? Orange? purples?), then start adding more of those kinds in too.

To Your Best Health,
Coach Nancy

Prepare Yourself to Fight Against Binge Eating

Northwest Indiana famously gets a lot of snow. Growing up there, though, no one really freaked out about it because we had machines to get rid of it and the attitude that it was hardly a problem worth hyperventilating over.

Most problems are like that. When we prepare for them and get used to them, they're not problems anymore. They're merely the way it is.

After my "True Admission" earlier this week, our plan to rewind your day is one way of finding the true source of our binge eating or emotional eating.

Once we find that source, look to see if it creeps into life over and over like snow does in Indiana (or New Hampshire!). Once you can see its varying forms, you don't have to hyperventilate over it anymore, and you don’t have to eat your way through it.

Remember, no one is perfect at this. Even after you realize your tendencies, we still practice over and over at getting better at overcoming it or just handling it. Take the small steps today to just find the challenge. The next step is not to overcome it all in one day, but to take small steps to prepare for it next time.

To Your Best Health,
Coach Nancy

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