Knowing what to eat, when to eat, how to eat is necessary. Help yourself out and plan for success. I recently had a nutrition coaching student who sent me her plan to succeed with her nutrition. She found by simply answering questions about her physical environment that she succeeded more often with her eating.
My physical environment helps me to slow down to eat when…
I sit and take a deep breath. The TV is off. My plate is smaller. I have to get up and go in the kitchen to get more food.
My physical environment helps me to choose healthy foods when…
My pantry is organized and well stocked. I write out a list (based on a plan) and take it to the store. The are healthy choices available. I have ready options when I need them, especially for breakfast and lunch.
My physical environment or daily routines can help me a bit more when...
I prep lunch the night before.
Three ways to help the foods you know you should eat actually make it onto your plate.
To your best health,
Get yourself ready to overstuff your body.
Sound a bit ridiculous or does it sound like your last Christmas dinner?
Personal insight into my life. This is what I did. Gathering with family meant there would be a lot of food. In fact, all my favorites. I would prepare all the food my own family loved plus a few new ‘cool looking recipes’ to try. I would pack some Tums and Pepto (you know, just in case) and I’d wear a loose fitting long sweater because I deserved to be comfortable too.
I’m not sure why we don’t just lay our list out for all to see.
Here is my Overeating Plan:
All of this sounds a bit over the top, but it also has that ol' familiar feel.
What if we ate satisfying meals, not mini meals, no snacking in between but meals that left us without a feeling of deprivation or starvation? Neither of those feelings empowers us to stick with a plan long term. Instead we would get up from the table and be content.
How cool would it be if you could eat a meal, walk away satisfied with what you ate, how much you ate, knowing you’ll be content until your next meal? Eating meals that you planned each day requires work, but it will get you to this level of satisfaction. I am so thankful I don’t have to be perfect. Think of being 90%. There will be days when all things go as planned and others when they do not. But missing the mark here and there doesn’t call out the world distress signal. In fact, one or two ‘Oops’ means you are perfectly human. Allow yourself the struggle of not making it the first time out, maybe not even the second or the third. You might be on a roll of six days in a row of meals that leave you content then miss the seventh day - you overeat or totally miss a meal. Breaking your perfect score is not the end of the line. Stop trying to be perfect. Build on the struggles you have. Make yourself stronger each time through.
What is easier to plan for? Overeating or satisfaction? More importantly where do you want to be?
To your best health,
"I just ate too much."
"Wow, that was so fantastic I just had to eat the whole plate."
"I really didn't need that last bite."
It is so easy to eat more then we need. It’s not always about physical hunger. There's other stuff at work. For example:
It's hard to waste food. We can hear our parents’ voices in our head: There are starving children! You shouldn’t leave food on the plate!
Food keeps us occupied. If we stay “busy” with food, then we don’t have to deal with other things… such as “the big stressor in our lives”. Or just plain old boredom.
Food numbs us. It’s a good painkiller for emotional and physical distress.
We confuse emotions with hunger. Often, we mix up emotions such as anxiety or anger with hunger. It feels like hunger… but it isn’t.
Habits. We do many things automatically, such as picking the last tidbit off the kids’ plates as we tidy up dinner, or popping a bite into our mouth as we cook.
We're worried about social consequences. We don’t want to say no, make a fuss, or stand out as a “weirdo” at social events with friends and family.
Our environment. We’re there, and so is the food.
It’s natural to avoid all of these discomforts. So we make choices that don’t fit with our goals. We eat because we’re bored, upset, stressed, or simply near tempting food. We eat more than we need because eating to satisfied is challenging.
Commit to the "I'm Satisfied" Challenge:
Here is how it works: when you are having a meal or snack, you’ll eat only until you first feel satisfied. You’ll have to slow down to listen to your body. Once you are no longer hungry but not stuffed, you stop eating. No matter what. You’ll feel just like Goldilocks in “The Three Bears” - just right.
And this is what you will receive as you complete this challenge:
It’s not easy to change why you do what you do, BUT commit to the challenge.
To your best health,
Lately, I’ve been dwelling on the fact of how much information we have access to. I mean it is so easy to type a few words into Google or talk to Siri and find oodles of facts and tidbits to help me out.
I mean, seriously, you type in “Is water from a plastic bottle okay to drink?” and there are over 5 pages of articles, blogs and places to buy water from that pop up.
But knowledge won’t do you any good!
Typing those words into Google didn’t help me savor healthier drinking water. Even if I took the time to read all 5 pages worth of over 60 articles and blogs, it wouldn’t help me. If I memorized all the steps and knew the difference between phthalates, antimony, formaldehyde and acetaldehyde, it wouldn’t make me healthier.
Knowledge won’t do you any good…… until you take action.
In his book Think and Grow Rich, Napoleon Hill knew this. He states, “Knowledge becomes power only when, and if, it is organized into definite plans of action”. He was mostly talking about growing your wealth, but the same principles apply to our health. We have to grow our health.
How do we turn actions into goals?
Use SMART Goals
S = specifically what you are going to do.
M = measure, how are you going to measure it?
A = actions, what actions are you going to take to reach this goal?
R = result, what will the result be?
T = time frame, what is the length of time you're going to do this in?
Evaluate your actions versus your knowledge. Are the things you’re doing now moving you toward your goal? Are you stuck, or worse, moving farther from your goal even though you know all there is? Take Coach Meagan’s advice, you might be telling yourself the 4 Most Dangerous Words.
There is a lot of knowledge in this article, what you do with that information is up to you. One last thought from Coach Dean, “A Goal Is a Dream with a Deadline”.
To your best health,
Lose weight with three mindset tips.
Stop chasing the quick fix and focus on the basics to lose pounds and inches.
To lose weight we need to be in the right frame of mind. I believe too many people enter into a nutrition or fitness plan without mentally preparing for it first.
Weight loss is possible, being healthier is possible, getting stronger is possible. Everybody knows that. The challenge is getting started. And that takes the right mental attitude and social support. I’ve worked with scores of men and women who want to lose weight, but the most successful ones – the ones who keep the weight off – are the ones who have the right mental disposition before starting.
Follow three mindset tips for permanent weight loss:
1. Surround yourself with the right people.
People need to understand they will need to make some different lifestyle choices to change how they look, feel and act like right now. Starting a new healthier life will include physical training and nutrition changes. In order to keep progressing in your healthier life and keep the weight off, it will involve further changes. Some of those changes may very well mean not being able to socialize with others who are a negative influence. You’ll need to find others that have the similar goals and hang out with them. That camaraderie will be like a secret driving force or accountability.
2. Don't expect it to be easy.
While losing weight doesn’t have to be an all-consuming chore, those seeking weight loss need to come to grips with the fact that it is going to take effort. Anything worth doing is going to take work. Accept the fact that there are obstacles to overcome. This is another great reason to surround yourself with positive people, as they will help you get over the inevitable hurdles.
3. Don't expect rapid progress to continue forever.
When starting a fat loss program, many people see dramatic results right away. But hang on because it won’t always be that way. People need to shift their focus from short-term losses to long-term results. Permanent lifestyle changes need to be made in order to prevent unwanted fat and a decreased health from coming back.
To your best health,
Recently, I had an amazing conversation with Julie. She has been training with Get Fit NH for over 8 years. Julie works in the financial career path but some of our work actually overlaps. Who knew?
Julie had such incredible things to say about goal setting. I am sharing our dialog here!
Julie: I love reading your posts. I always get a lot out of all your informational pieces….The only other thing I would say is to emphasize the SMART goal format for people’s monthly goals. As a sales coach, I always used SMART goal setting with my clients and I love the idea that it’s all their ideas so they are already sold on the actions it will take to reach there goal.
Me: Great idea Julie. Thank you for your input. Can you tell me a bit more about SMART goals? Do you have a specific format you use for the SMART goals?
Julie: I would have them on a piece of paper write down the left side of it S. M. A. R. T. S is for specifically what are you going to do. M= measure, how are you going to measure it? A= actions, what actions are you going to take to reach this goal? R = result, what is the result? Finally, T = time frame, what is the length of time you are going to do this in?
So here is an example of SMART goal setting:
S: I want to be a size 6 for my 10th wedding Anniversary in September
M: I will measure my waist using the FIT 3D scan each Monday. I will track my weight each Monday as well.
A: I am going to train a minimum of 4 days at Get Fit NH, I am going to use my food log everyday to track my food intake, I will drink 96 oz of water a day, I will consume nothing white (flour, sugar, breads, rice, or pasta).
R: I will be able to wear a dress I feel good in for dinner at our Anniversary dinner.
T: My timeframe is to weekly off check each one of my actions are being completed and 9/25/17 is the dinner date.
Now that is what I call goal setting!
It is important that we acknowledge our hard work for taking the actions necessary to reach our goal just as much if not more than reaching the goal itself. We can control the process more than we can control the outcome. Put a priority on the action steps you laid out for yourself and then be proud of the work you did when the end time comes.
Many thanks to Julie for helping me set goals.
Are you ready to be SMART?
To your best health,
Many people have started a diet or a new eating plan only to quit days later. Now that you have decided that eating healthy may be worth your time after all, ensure your success with the following tips:
1. Make a Commitment
You know the meaning and value of a solid commitment. It’s in your blood. So don’t view eating healthy as something you will merely try. You will only reap the true benefits when you stick with it. By sticking with it I don’t mean you have to be perfect, but your eating will become more known for the healthy choices instead of those you might be making now. A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through nutrition – who knows, they may join you.
2. Set Reachable Goals
This is an immensely important ingredient to your success. Don’t start your healthy eating program with unreasonable expectations. If you expect to lose ALL of your unwanted pounds, DROP your blood pressure and CURE your joint pain all in one week then you will be sorely disappointed. In fact, I wouldn’t say I was on a diet but my goal is to change the style of my current eating. The key to unlocking all of the benefits of fantastic nutrition lies in one word: consistency. Only then will your body be transformed.
3. Rearrange Your Schedule
They say that you can’t teach an old dog new tricks. This may be because his schedule simply didn’t allow for it. The truth is that as we age there is a tendency to become ‘stuck in our ways.’ The thought of rearranging your schedule may leave you a bit squeamish. Remind yourself that health starts in the kitchen. It is worth your time and energy and also rearranging your plans to make better eating happen. If you don’t currently plan your meals, you’ll need to carve out time on a regular basis to get the first step done. Of course if you are used to eating out every night because you don’t have food at home, you’ll need to take time to shop too. The actual making of your food will have to be worked into your day too. The fact is that you do have time to lend toward better eating and health – you simply need to find it. Your time in the kitchen is an appointment – keep your appointments.
4. Increase the Challenge
You should start your better eating program with the thought of easing into it. Since you haven’t mastered nutrition you will need to build up strength and endurance just like we do in the gym. Think of building your kitchen muscle, gaining strength in the planning phase, using your coordination to balance your schedule to get all the shopping done and finally putting it all together can be known as a sprint to the table.
Consider a car that has been sitting in your garage for years. You wouldn’t turn it on and instantly slam down on the gas, would you? You need to warm it up. However, this warm up period should not last forever. Maybe working on your breakfast meals Monday - Friday is just the right amount of a challenge for you now. Once you feel secure with that routine, you’ll want to bump it up a notch. Maybe your weekends are where you need to start that planning and eating better. No matter where you start - START. When your routine begins to feel easy take that as a hint to increase the challenge.
I want to help you achieve all of the benefits that consistent healthy nutrition can bring you.
To your best health,
Fun facts to know and tell about water. These are absolutely worth sharing.
We’ve talked about the importance of drinking enough water and how it affects muscle soreness and fat loss.
Here’s some more good reasons to keep that water bottle handy…
Are you drinking the amount of water you should drink every day?
To your best health,
The last two hours of a yard sale are boring. All the good stuff is gone and you are dreading what to do with all the things left on your lawn. I sort of feel like that right now. Half the year is gone and I am not sure what is in store for the rest of the year. It all goes like a yard sale. The good stuff is gone and what is left is not quite what I was expecting to see. Or is it?
At this point of the year, I always ask myself and reflect on the answers to the following 3 questions:
Did I accomplish or am I on the way to accomplishing my goals that I set out for myself?
Did I have any unexpected wins or failures?
Have I worked on myself?
Personally and professionally, I have a long term goal of being able to ski-dive at 90 years old when my grandchildren ask me to go with them. They are going to know that I could do it if I want to. I also want to change the world. Working at Get Fit NH, (insert link) I know that if you become healthier you’ll automagically become happier. The world needs more happy, and I want to be a part of that for many people.
The great news is, if I’m on track with my business and personal goals, I still have another 6 months to continue to grow and develop. And if I’m not where I want to be with business, I still have 6 months to refocus and/or to make adjustments.
Please don’t wait until a new year to write out your goals for the year. Do that today. Take the next step and break apart your goals into what you are going to do monthly, weekly, and daily to help you reach them. Mark your calendar with dates you wish to reach your goals. Finally, post your goals. Keep them in a prominent place. Who cares if others see your goals? In fact, invite people to read them. This will be a huge factor in reaching your goals.
So don’t feel like everything is going like a yard sale. Take charge of your life. So the yard sale has happened. Now you have a clean slate.
To your best health,
It may seem simple, but most of us want to be known as grateful people but we don’t act like it. Showing appreciation is different than thinking it in your head. Being thankful has been shown to:
How can you practice being more grateful?
1. Write it all down!
Yes, just thinking about your daily gratitude can help but there is something very powerful about putting pen to paper and getting those grateful thoughts out of your head and into the open. It makes them more real and allows you to really gain a better perspective.
2. Make them authentic.
Just writing down three things as quick as you can isn't going to give you great results. They have to be something real and authentic to your daily life to give you the most benefit. They don't need to be some profound revelation. For example, I am grateful for the chair I am sitting on. It sure beats sitting on the floor.
3. Do it daily.
Being grateful once in awhile won't make the changes you are looking for. Working yourself up towards daily practice will help you to get the amazing benefits. It doesn't have to take you a long time every day, but this can be a skill that impacts not only your life but the lives of people close to you.
Bonus: Find a common theme.
This is a tip that you don't have to follow, but I have found to be helpful. Instead of writing down three random gratitudes every day, I try to find a common theme. It might be the relationships I have in my life, something to do with nature, or even my overall health. The theme does not matter, but it does help me focus on one area of my life for that day (or week) and get a much deeper appreciation.
Executing your gratitude does not need to be a difficult task. Use these tips to help make it a daily practice!
To your best health,