I just enjoyed a morning with several of my clients. We connected on food, family, and life. Most of us had coffee, some sipped on a smoothie while one had breakfast. You guessed it, she had salad. It looked delicious and she had us all wishing we had waited for breakfast as well.
Why a salad? Why at breakfast?
She said in order to give herself the best chance to make progress towards her goal, she needed to stay out of balance. Balance for her was her normal way of eating and living. She purposely is trying to stay out of 'normal' - out of balance.
I totally agree and have seen getting off balance gives you the opportunity for success. By staying away from what is normal eating for you, you'll have to focus on being not normal. You'll find new ways to find satisfaction in food and in life.
Here are 4 ways we strategized to keep us off balance:
Mental focus and physical determination will allow you to be off balance and yet move closer to your goal.
What will throw you off balance today?
To Your Best Health,
Wouldn't it be lovely to have everything change and be the way we want it to be with the snap of our fingers? I know I would like that.
Some people can make a 360 degree turn around. They have that type of personality. Usually it is coupled with a circumstance or situation- maybe a disaster of sorts. For those people a visit to the doctor with a poor diagnosis has prompted complete and utter behavior changes. For Dean, it was the death of our son and realizing life is too short that allowed him to put that stake down in the ground. He did a 360 degree change in his eating, lifestyle, and fitness.
For others it is a slow process, a step by step change. It doesn't happen in one decision but many decisions over the course of time. That is me. While Dean could totally change himself, I dug my heals in and took the slow turn.
Today I describe that slow turn as 1% each day. I look for just a little thing I can do each day to make myself 1% better. But if I take those little turns each day, after a year of slow turning I am 360 % different.
So today, I am waiting until I am hungry to eat. That is my little bit I'm focusing on today. I know I will eat, but I don't have to eat when the clock tells me its time.
What can you do today to make that 1% change?
Then tomorrow find and decide on the next 1%.
To Your Best Health,
More often than not, late night snacking happens out of habit rather than actual hunger. And if hunger is the real reason for reaching for snacks after dinner, there are easy changes that can be made earlier in the day to curb this hunger. A few simple tweaks to your typical routine can help you prevent the urge to reach for night-time snacks.
1. Am I really hungry or am I feeling something else? True hunger will not go away but will slowly increase. Often times we eat late at night because of an emotion like boredom, loneliness, anger, and/or happiness. I know it is easy to let Food do more than it is supposed to do. We have let food keep us company because we are bored. We let food be the shoulder to cry on when we are sad. We let food be the hug when we need comfort. We let food be the kicking block when we are stressed.
2. Why else could I be eating? It could be we are eating because we associate snacking with sitting on the couch just like we grab a cup of coffee while sitting at your desk working.
3. Is this food going to hold me back from my goal? If you’re not getting the results you want and can’t figure out why take an honest look at your after-dinner habits. Write them down and get clear on just how much damage you’re doing late-night. It might just be that one thing that is holding you back from your progress.
Late night snacking generally has to do with something other than true hunger. Find out that reason and then you have the ability to combat it.
To Your Best Health,
Many moms want to eat healthy and they want their kids to eat healthy too but how do you get a ten year old to choose healthy eating? How do get them to crave foods that will not harm their bodies? How do you go from Fruit Loops and Pop Tarts to Baby Carrots and Fresh Fruit?
There is hope. In the process of changing children’s diets, you must remember that they are probably not as excited about this new way of eating as you are, yet they do respond much more quickly to diet change than adults. Remember you can’t change anyone overnight. Here are a few points to keep in mind if you don’t want to face a food battle each day.
Change happens little by little and inch by inch. Changing one or two things in your family’s diet each month will evoke less resistance than emptying out the cupboards of everything familiar and replacing them with foods your kids don’t recognize.
To Your Best Health and Your Family's Health,
The importance of keeping a nutrition log for increasing eating awareness is a well known fact. This can be accomplished by using a fancy app on your phone, a notebook kept on your kitchen counter, snapping a picture of your meals, or using one of Get Fit NH's food log books.
But what about keeping a journal of all the ingredients you eat.
Let me explain more with an example.
If you eat an apple and natural (unroasted or no-salt added) almonds for a snack, you'd simply write: 1. Apple 2. Almonds
Just 2 ingredients .
On the other hand, if you eat a Krispy Kreme doughnut, you'd write (better make sure your pencil is extra sharp):
1. Enriched white flour contains
2. bleached white flour
4. Reduced Iron
5. Thiamine Mononitrate
7. Folic Acid
9.Vegetable Shortening (Partially Hydrogenated Soybean and/or Cottonseed Oil)
14. Egg Yolks,
15. Vital Wheat Gluten
17. Nonfat Milk
18. Yeast Nutrients
19. Calcium Sulfate
20. Ammonium Sulfate,
21. Dough Conditioners
22. Calcium Dioxide
23. Monocalcium Phosphate
24. Dicalcium Phosphate
25. Diammonium Phosphate
26. Sodium Stearoyl-2-Lactylate
29. Ascorbic Acid
30. Sodium Bicarbonate
31. Calcium Carbonate
36. Calcium Propionate (Preservative)
37. Cellulose Gum
38. Malted Barley Flour
39. Natural Flavors
40. Artificial Flavors
44. Corn Maltodextrin
45. Corn Syrup Solids
46. BHT (to Help Protect Flavor)
Glaze Contains: 47. Sugar 48. Water 49. Corn Starch 50. Calcium Carbonate 51. Calcium Sulfate 52. Agar 53. Dextrose 54.Locust Bean Gum 55. Disodium Phosphate 56. Sorbitan 57. Monostearate 58. Mono 59. Diglycerides 60. Artificial Flavor 61. Salt.
Which do you think is better for you?
Makes you think twice about the doughnut, huh? Of course few people eat JUST a doughnut during the day. You'd have to then add in everything else you eat/drink during that meal too and then the rest of the day.
Aim to eat foods with 5 or less ingredients. While we don't know what most additives do to us in the long run at this time, the less junk we can put in our body, especially of ingredients we can't pronounce, the better. What if you went to your doctor for surgery and he said "Well, I really don't know how this will work in the long run, but heck, why not give it a whirl..."
We don't really know if this is going to have an effect on your body in the long run... Um, I'd rather play it safe than wait and see to find out. So if you are a bit too reliant on packaged and processed food, give it a try. Take a look at all you're eating and drinking and write it down daily! If your hand starts to cramp from too much writing by lunchtime, maybe it’s time to switch up your foods!
To Your Best Health,
You think about food recipes, dinner recipes, smoothie recipes, recipes for lunch or snacks, even dessert recipes.
But do you ever think about a recipe for change.
Change in you. Is there a "recipe" -- a 'secret sauce' if you will?
Change means something different for everyone. Change can be great and change can be bad.
What I do know is getting what you want -- getting the change you want -- rarely comes from getting your superficial “wants” met. It comes from working towards earning those wants. Working towards what you are wanting to change. Putting in the hard work that creates change.
The effort to get results, to make meaningful change, is more rewarding then the destination.
FOCUS ON CHANGING.... and when you do this you will find that there is within you a strong desire- The Will- to guide you. When you pay attention, when you can hear it, it knows that what you are striving to change can be done, it will need some effort.
It's why it takes laser focus to ultimately be successful in any aspect of your life.
Here is the true "recipe" for meaningful change.
Figure out your "want"
Work towards it with determination.
Tune-out the noise
Tune out the naysayers
Put your head down
Keep plugging away up the proverbial hill.
Tune-in to your inner world.
Walk boldly & steadily but with baby steps.
Make small but resolute changes.
Let cool. Enjoy.
Servings Per Recipe: Unlimited happiness and resolution.
To Your Best Health,
Recognizing genuine body hunger and distinguishing it from false hunger (emotional or mental appetite) can be tough.
If you aren’t sure whether you’re feeling genuine body hunger or a false hunger, simply take a 20- to 30-minute wait-and-see period.
Hunger has some different levels. We're looking for that range of hunger where you are not emotionally irritated by the feeling or irrational in your judgement of the amount of food to satisfy your hunger.
Listening to how your body feels while you eat. Understanding the level at which you need to eat in order to remain comfortably full, not overstuffed, and yet ‘feel’ hunger before it is time to eat again sounds easy but is much more difficult to do.
Give yourself a goal this week to feel hunger before you eat. You might do this at every meal but I know when I first worked on this skill. I worked at feeling hunger for 2 meals a day. That took effort. That effort has paid off.
To Your Best Health,
I have a little advice for you this year on Valentines Day. Let me give you a little poke and prodding. You have 1day left to figure a way to express your feelings towards your loved ones. Let me help you get your creative juices flowing. Let me explain a few “do’s and don’ts” to Valentines Day.
Here’s a few ‘deal’ breakers:
Are you feeling lost and forelorn? no worries, I have a few ideas for you, and some you won’t even have to leave your desk to obtain.
A simple card will suffice, but only if personally picked out by YOU. Or how about making a card or write a poem? Flowers, although perfectly acceptable, bump it up. Instead of cut flowers, give a flowering plant/tree that will be enjoyed for years to come. A continual reminder of your love throughout the year.
A gift card for a massage or a manicure/pedicure… a little spa time. Show your significant other they deserve a little pampering.
Do you want your special someone to know they hold the moon and stars? … have a star in the galaxy named after them. Adopt a manatee/eagle/turtle in need of rescuing. Donate to a worthy cause or charity in your loves name.
No money… no worries…Take a stroll, hike, snowshoe, ski, exercise together. Watch a movie together. Quality time! While you are together, hold hands, steal kisses, whisper sweet nothings. Make every moment special. It doesn’t have to cost a thing.
Put a little thought into your gift this year. It should come from the heart, it’s not about a price tag, some of the greatest gifts cost nothing. There is truth to ‘it’s the thought that counts’.
Valentines Day is a chance to show that special someone how much you love and admire them. Its a day to throw a little romance their way.
Happy Valentines Day!
Successful people notice, learn, and adapt to reach their goals. A great practice to get into at the end of each week is a strategy called Review and Prepare.
First REVIEW, look back at your calendar and see how successful you were last week.
Next, PREPARE for the week ahead.
What do you need TO DO TODAY to be successful this week?
To your Best Health,
Here are a couple of strategies to help you find the best meal prepping technique for you.
On Sunday afternoon (or whatever day you have 2-3 hours) put in an epic cooking session. Bulk cook everything you will need fo assembling meals throughout the week. Fire up the oven, get all your pans out, plug in the rice cooker, and start filling up crockpots. This strategy works well for 1-2 person households or VERY busy households that don't have much time in the evening.
This is probably the most common strategy.
On Sunday afternoon and Wednesday evening cook up what you need for the next 3 days. Make a 3-day meal plan and get to it. This is a great strategy to save yourself a ton of time in the kitchen. Spend 1-2 hours prepping, cooking, and cleaning and then don't cook for 3 days. This strategy works well for a larger family that has evening obligations most days of the week.
Each meal prep day will probably take you about 2 hours of cooking (4 hours per week), but then you are off the hook for days, which ultimately saves you lots of time and hassle. Put in the work on the front end and save time on the back end.
Some people like to cook and enjoy cooking most days of the week. For this type of person, try the double portion dinner strategy.
Each time you make your evening meal, you will make a double portion and save the second portion for lunch the next day. You get two birds with one stone.
What do you do to make your food preparations go faster or smoother?
We'd love to hear from you in the comment section below.
To Your Best Health,