On Thanksgiving, do you eat and eat and eat and eat, because it is there? Do you leave the meal feeling stuffed and guilty for overindulging again?
On Thanksgiving, do you feel deprived, hungry, pick at only a few food items, watch as everyone else gets to eat what they want? Are these your only options?
This Thanksgiving, put a plan in place. Enjoy the special meal, choose small portions of those food items that aren’t typically on your menu plan. Don’t go at it with a buffet line mentality, but as someone with a treasured meal mentality that allows you to look forward to a meal that has finally arrived.
With the holidays here in full effect, I thought I’d cover some common struggles over the next few weeks we all face during this time of year.
And that leads me to our first one. LACK OF SLEEP.
It's true when we're rushing to fit it all in, sleep is the very first to go. We stay up later than we should knowing that we "just need to get through the next couple of days...week or month." And yet, even though we may finish a project or task by staying up later, that sleep decrement bleeds into the next day. Lack of sleep is more than just self-imposed 'punishment' for not being able to get everything done.
It can lead to weight gain, difficulty concentrating, and can flat out ruin your holidays.
So if you're already putting sleep on the back burner to start crossing things off your holiday to-do list, take a moment and consider what really needs to get done.
Ask yourself, what do you want to create the most this holiday season? Instead of telling yourself you need to have a perfectly decorated house, home made goodies for every acquaintance you can possibly think of, the ideal Christmas present for everyone on your list, in addition to being perfectly dressed, coiffed and manicured, maybe you pick a 'theme' for the season.
Focus on ONE thing and let go or delegate the rest. I know it sounds easier said than done...but how many years have you tried to pack everything in and watched the month vanish at a blink of an eye....with no real meaningful memories in it's place?
Here are just a few trade-offs to consider so that you may go to bed earlier each night.
And yes, I know, sometimes you DO NEED to stay up later than you'd like. Here's your recipe for the next day.
Take a nap if you can. 15-20 minutes. No more or else you'll end up creating a cycle that could make falling to sleep at night harder.
Lay off the caffeine. I know, sounds like it's impossible...but it's not. Suffer through the sleep deprivation for the day, and sleep more soundly the next night.
Don't skip your workouts. The exercise will help to make you feel energized. At the least, get outside for a quick 15-20 minute walk in the brisk air. Invigorating.
Bottom line, ask yourself is staying up late to do whatever you need to do, really worth it? Are these expectations you have of yourself necessary or even important to you? If not, it's time to let go.
To your Best Health (and next time),
by Dean Carlson, Pn2
You are exercising regularly, your nutrition habits are improving, but you STILL aren't making the progress you think you should be. So frustrating! Here's a question that might clue us in. How is your sleep? If you aren't sleeping well or enough, we might be on to something. Here's how to tap into the power of sleep and make rest a top priority.
Struggling with fat loss? Just not feeling it, during workouts or in general? Sluggish and tired more than you think you should be? Unfortunately for many of us this is very common, and poor nutrition is not always to blame.
Good quality sleep is really important. Our ability to think clearly, make good decisions, perform at a high level, and even digest our food efficiently depends on it.
It probably won't surprise you that fewer than 1 in 3 adults get less than 7 hours of sleep a night, which is the minimum needed to keep your risk of health problems low.
The sad part of that statistic is how many of us actually overestimate how much sleep we are really getting; studies have shown that number to be in the millions.
This infographic shows you how to monitor if you are getting enough rest before it's too late. Follow the tips to build your sleep habit, which actually starts first thing in the morning!
Download the infographic for your tablet or to print out, and keep it as a hand reminder to prioritize your best sleep, every day.
There you have it! Why sleep is so important, how to tell if you are not getting enough, and how to set yourself up for sleep success!
Print out or download this infographic as a reminder to practice, practice, practice the skill of getting enough sleep. And be kind - share it with a friend who might benefit from it. Thanks!
Planning, preparing and prioritizing our lives help us achieve the balance so many of us are seeking. While no one is in total control of their lives some people seem more in control than I feel. Why is that?
When I pose this question to those people who seem to have it all lined up and their lives in order, I find they have an agenda. They have a goal in mind and they do what they can to achieve that goal. They have their focus on.
Each of these people have come up with an action plan.
Their plan is to ACT — purposefully and meaningfully.
Step one is to have a plan.
Step two is to act on that plan.
Step three is to continue to act with intent to fulfill that plan.
No sure how to come up with a plan? Check out how to make SMART goals.
Now with your action plan in hand, prioritize. Focus on the most urgent or important task for right now.
Choose ONE task, goal, and/or step. Focus.
Yes, I know it can be tough. There are often lots of awesome and exciting options! Narrowing down to what you can do right now drives focus.
Think back to those people who appear to have it all together. They have learned to dial it in by focusing on what needs to be done first. They know what needs to be done right now in order to make after that run smoother.
Once you’ve put your action plan into place and focused on one task at a time for two weeks, evaluate how well you did.
Simply repeat that process.
Plan, dial it in, and act.
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,
Let's face it. Life is getting busier and busier, and sometimes something has just gotta give.
For many that "something" is time in the kitchen, cooking and eating. Whether it's late nights at the office or running the kids all over creation, more and more the choice is "eating out".
One of the problems this creates less control of portion sizes, and the vast array of choices makes it oh-so-easy to eat way more than is helpful for our health and fitness goals. The fact that so often we are stressed and rushed when we are doing makes it even more likely our choices will be, let's say, less than optimal.
But first let's get some perspective.
If you go out to eat once or twice a month, or less, indulging in something you enjoy is not going to set you back for very long, if at all. There is some amazing food out there to taste, and I enjoy it as much as the next person.
But I know people who eat out two, three or more times a week, either out of necessity or choice. And travel is a whole 'nother animal, right?
When that's the case, we need a strategy to navigate through all those big portion sizes and calorie traps. It's a losing battle to eat out without one.
And that's what the Restaurant Cheat Sheet is all about.
Actually I think "Cheat Sheet" is selling it short, as this 53 Page e-book offers nutritional guidance and menu ordering tips for:
Get yours for absolutely free below, and let me know how it has helped you.
My kids are totally into Harry Potter. He waves his wand and BAM, magic happens. It would be so nice if real life was like that. For change to occur in real life you have to put in the work.
You see habits don't have a way of changing with a snap of your fingers, do they? We are not going to magically stop doing the things we have been doing for years because a there is a big black hat that rolls around. Habits are formed one small step at a time. We talk about breaking habits, when what we should talk about is replacing habits.
One teensy-weensy step at a time.
You and I don't have forever on this earth. We owe it to ourselves to make every day count. Monday is just as good a day to start as any other. In fact it's better, because it's today, and today is always the day to start.
So what one small step can you take today to get better?
Here's some suggestions for you.
Nobody is going to come busting down your door and making demands.
But we do want to know if we can help you start taking those small steps.
Don't wait for next Monday or next January 1st
One teensy-weensy step at a time!
To Your Best Health,
1. Don’t Starve Yourself- I’m speaking mostly to women here but really why do we try this one? We know we can’t keep it up forever. We know when we take that first bite of something yummy we won’t stop eating until it is all gone.
Let’s be sensible. A eating plan should be something we can stick with for a lifetime. Jutta Matta, PhD at Stanford University in CA, said, “A diet plan shouldn’t be done just to fit into a pair of jeans; it’s a healthy habit to manage or ward off chronic illness. You need to think of it as something you can do all your life.”
She also says, “If you believe a diet is complicated, that things are hard to calculate, chances are good you’ll quit the program before reaching your goal.”
My suggestion is to stick to getting in protein, produce, and water every meal. Be creative, call it the PPW plan. Say it with me PPW- protein, produce, water!
2. Don’t Go It Alone- Find a partner, write out your goals and share them with others. Support groups like AA are successful not only for the advice, but the emotional help from others who are going through or have conquered their addiction. Support is vital to reaching your goals quicker. It is easy to cheat on your eating plan, or skip your training session if no one knows about your doing it.
3. Don’t Buy Before You Try- Our two week free tryout to Get Fit NH Smart Group Training is for your benefit as much as ours. So many people in January with high enthusiasm sign up for a year at the local gym and buy an online meal plan without testing it out first. Two weeks into the year, they realize they dislike the food choices and the hours the gym offers, don’t match with their schedule. Feeling frustrated, they stop going to the gym and head to their local grocery store to stock up on cookies and donuts.
4. Don’t Make It Complicated- Save your sanity! When thinking of getting healthy, seek out the experts. Researching the latest fitness gadget or buying a fitness video is not the same as having the hands on benefit of a personal coach in the room who knows you. Although we might do research on the internet if we think we have a problem, we wouldn’t (or shouldn’t) rely on the information there to treat and cure us, we visit our personal physician. The same is true for nutrition, although magazines can list out foods to ‘trim the tummy’, they can’t see you and your individual needs. You need a coach to help you know what choices are right for you.
5. Don’t Quit- Our motto is Make It Happen. We strive to instill this in our training sessions because it affects our mental and physical state. There will be days when life gets in the way and fitting it all in becomes hard. We have to fight through it. As a mom I can describe it like this: you walk into your house exhausted. Its trashed. You have company coming and you only want to go to bed. What do you do? You can grumble and complain, yell and scream, cry and pout; but in the end you pick yourself up and do what it takes to make it happen. The cleaning might not be the best cleaning you’ve ever done and dinner for company might include easy to prepare dishes but in the end you do what it takes. You work through it all. You make it happen.
Yes, there will be days when it is more of a mental game than physically doing what it takes to get food on the table. Guess what? By overcoming the mental the physical gets done. It’s a double win, since the physical gets done the mental side gets a prize, a boost, a high five of sorts.
The flip side is true as well. When the mental side looses and physical side loses too. They bring each other down one more notch. Its like they are scolding each other and they both walk away pouting.
Dig down deep and Make it Happen!
The coaches at The Grateful Plate are trained to help you. Our program is unique. You can not buy it anywhere else. But the biggest difference is that we truly have a passion to change the world. We know that by helping you get healthier, health and wellness will spread to those closest to you. From there it fans out like a beautiful spider web. Together lets make 2017 your year for a better healthier you.
To your best health,
Its January already? Yes, I know it is the second week but that is the thought that went through my mind at the beginning of the year. Is there any one else like that?
I thought so.
Christmas and New Years are filled with fun, family, outings, shopping, and parties. Its crazy busy and all of a sudden January steps in. For most people life slows down just a bit but not for me. January is one of our busiest times of the year. Knowing this, Dean and I had to simplify life. Our menu plan had to be simplified. We didn’t want meals to creep up that we were not prepared for. If we did that our health gets pushed to the side.
With all the busyness we made that area simple for us. Our goal? Simple meals that we've eaten before. Nothing fancy but meals we knew we could count on. Meals our family already enjoyed.
What in the world does that have to do with you?
Well……. Are you busy? Is your plate full driving here and there with the kids? Getting to work? A Social life? Adding in time for the love of your life? Business meetings in the evenings? Saturday sports for the kids?
3 Strategies I Use to Get My Meals On the Table In January
Plan One week of meals: “If you fail to plan, you plan to fail.” This is going to take some planning and organization. Figure out which nights you will be home to cook dinner and which nights you need a quicker option (a go-to meal or something from the freezer). Then plan what you will make for dinner the nights you are home. Make sure you will have some leftovers for breakfast and lunch. Also make a plan for some breakfast and lunch options that are quick and easy. This will make creating your grocery list very simple. I then repeat my meal plan the next week.
Grocery Shop: Stock your fridge with lean proteins, eggs, and fresh fruits and vegetables. Fill your pantry with cooking staples such as (coconut oil, almond meal, and a variety of spices).
Establish “Go-To Meals”: Pick 2-3 meals that can be prepared in about 15 minutes on those nights that you get home late and don’t feel like cooking. Our favorite is breakfast for dinner, and the recipe I make most often is Carlson Breakfast Hash. Use Your crock pot as much as possible. One of our favorite meals is Chicken Enchilada Soup. My last tip/suggestion here is to cook several meals on the weekend and freeze some.
Carlson Family Secret Meatball Recipe
1.5 pounds ground beef (we use a mixture of venison and beef)
½ yellow onion, diced
1 egg, whisked
¼ cup almond flour
1 teaspoon cumin
½ teaspoon chili powder
Salt and pepper, to taste
Preheat the oven to 350 degrees F. Heat oil in a skillet over medium heat and add onions. Cook until onions are translucent. In a large bowl, add ground beef, onions, egg, almond flour, and seasonings. Mix thoroughly using your hands. Roll into little bite-sized balls and place on a parchment paper lines baking sheet. Bake for 10 to 15 minutes, depending on the size of the meatballs. Serve with the tomato sauce recipe from below.
Secret Tomato Sauce to go with the Secret Meatball Recipe
¼ cup extra-virgin olive oil
1 onion, diced
4 garlic cloves, thinly sliced
3 tablespoons fresh thyme, chopped (or 1 tablespoon dried thyme)
½ medium carrot, finely shredded
2 28-ounce cans peeled whole tomatoes, crushed by hand
In a saucepan, heat the olive oil over medium heat. Add the onion and garlic and cook until soft and light golden brown, 8 to 10 minutes. Add the thyme and carrot and cook 5 more minutes, until the carrot is soft. Add the tomatoes and juices from tomato cans and bring to a boil, stirring often. Lower the heat and simmer for 30 minutes. Season with salt. The sauce can be refrigerated for 1 week or frozen for 6 months.
The end result of getting your meal planning done ahead of time?
You can relax knowing your plan is thought out in advance. You have planned your meals and therefore have a shopping list to be prepared for those meals. Your time frees up as you've taken the few minutes to plan and now it is time to execute the plan. You reap a multitude of benefits the whole day long knowing your meals are going to be less stressful, more organized.
To your best health,
January first is right around the corner. Resolutions are being made.
But how do you keep the focus and resolve you have on January 1st through the whole year?
Here are some helpful tips to keep you on track. Remember most of our New Year’s Resolutions were not something we can attain quickly but over time. Lets keep on fighting for our dreams.
1. Get quality sleep
You’ve heard us say it many times but sleep is important. Getting 6-8 solid hours of sleep is essential for your body to rejuvenate, replenish, and repair itself. Your body is doing a lot while you sleep. Beyond the health benefits, think how much happier, smoother, and relaxed your day goes when you wake up ready to tackle the activities of your day.
2. Surround yourself with people that encourage you.
Most people are hard on themselves to begin with. We blast ourselves for not being perfect. Perfection in our diet, looks, actions, talk, relationships, and work will not happen. We need to be our best but don’t beat yourself up for a failure; learn from it and move on. The last thing we need to do is spend time with people that are critical toward us or people that are always bleak and downhearted. Spend time with people who see you and value you for who you are. They are the ones who make you feel like you can accomplish anything.
3. Exercise regularly
Exercise raises your serotonin levels. You know, the stuff that make you just feel good! The physical challenges you overcome in your training will boost your confidence outside of the gym as well. Exercise sends you a message that you are worth the time and effort you make for yourself.
4. Eat a clean healthy diet
Eating clean healthy food is another way of sending a message to yourself that you are worth it. You are worth the best foods, the time to plan your meals and prepare them. Avoid processed foods. Focus on foods fresh fruits and vegetables and a variety of protein. Remember a healthy diet keeps your hormones in balance, which helps activate the cycle of a happier, healthier you.
5. Finish what you Started
Something motivated you to start each and every action you do each day. A boss can motivate you to be on time each day to work, and your paycheck can be a motivation for you to show up to work at all. There are also motivations to do laundry, plan meals, and make training each time you are scheduled. Once you start something you will soon find there are often obstacles that get in our way. Laundry might be put on hold while dealing with a sibling dispute, dinner might be late on the table because an unexpected phone call interrupted your prep time. Each time you overcome an obstacle and succeed by finishing your task it adds to your sense of accomplishment. Taking the obstacles seriously will enable you to focus on it and then get back to your plan. It is a great feeling to start something and cross it off your daily list. It is even a bigger boost to cross things off your weekly or monthly to do list.
6. Eliminate “Can’t” and “But” from your vocabulary
Those obstacles that get in your way when working toward a goal will come. How we handle those obstacles define our success. When we start allowing those obstacles and life to get in our way we often start making excuses. You’ll start off by saying “ I can’t get the laundry done today because the kid were acting up.” “I didn’t eat to support my goals but I didn't eat the whole cake.” Those words are self-defeating. Turn those two little words into possibilities. You can do anything you truly set your mind to.
7. Focus on your strengths
All of us were created differently with special talents and abilities. They define us, they give us character and personality. We all have something we are really good at. Focus on those things. I’m not saying we shouldn’t stretch our selves in our weaker areas but comparing ourselves to others is unfair. You are unique. Enjoy that part of you that makes you special.
While we write our goals down on January 1st many of us will dream those dreams for a long time. The dream to be better/change is worth the fight. You have already encountered some challenges. When we look back over the first half of the year; our goals and dreams will still be blossoming and growing. Don't be in it for the sprint but for the marathon.
To Your Best Health,
Nobody likes to be left out of the holiday fun, including all those holiday parties. Here’s some pointers that will allow you to be social and enjoy yourself without splitting your pants before the New Year:
1.) Train With High-Intensity Activity Before and/or After a Big Meal or Holiday Feast
I know, I know, tell it to the judge. I promised strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher carbs within 30 minutes before and within three hours following an intense workout. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. Don’t obsess over it – Even a 20-30 plus minute walk a few hours afterwards can help a little bit..
2.) Do NOT save up your calories for your Holiday Feast
Eat as you normally would on a good nutrition plan – At each meal, get in your protein and veggies. If you go into that huge meal in a fasted state, you are going to overeat, and because you are so hungry, your body will be craving all the high sugar and fat foods! You are just setting yourself up for a sugar crash and fat gain.
3.) Do NOT Gorge Yourself
Maintain your discipline, and eat until you are satisfied, not until you have to loosen your belt. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. Eat to live, don’t live to eat.
4.) Eat Healthy Fats and a Protein-Rich Meal An Hour Before the Big Party
This is another great way to help you from stuffing your face with sugar cookies. Healthy fats and protein are a powerful combination in helping you be full and satisfied. A great strategy is to have a protein shake adding in 2 Tablespoons of flaxseed. Nutritious, delicious, easy to prepare and it won’t go from your mouth to your hips.
5.) First Things First – Eat Your Vegetables
Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Head for the vegetable and meat tray and get something good in you. This will leave less room for the unhealthier, higher calorie treats.
6.) Water, Water, Everywhere
Water competes for space in your stomach and really does help keep you from overeating. For every plate of food you eat, drink a glass of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!
7.) Immediately Resume Your Normal Eating Schedule at the Next Meal
Ok, you had your fun, and what’s done is done. It’s time to get right back on the wagon, and back to normal, healthy eating habits. Don’t let one meal become one week and then turn into a month.
8.) Don’t Eat Junk Food at Breakfast or Bedtime
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and can cause trouble sleeping.
9.) Don’t Drink Your Calories
It is way too easy to get way too many calories in liquid form. One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Those holiday lattes ARE yummy, but the extra fat attached to your backside not so much! Also, sugar laden and alcoholic beverages tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body. It could be setting you back anywhere from a few days to as long as a full week!
10.) Avoid Eating Meals that are High in Carbohydrates Alone
The absolute worst thing that you can do is to eat a meal that is high in carbohydrates without balancing it out with some protein and healthy fats. The high amount of carbs will lead to a rapid increase in blood sugar levels , which increases the potent fat-storing hormone Insulin. Good for a Sumo wrestler, bad for you.
Following the strategies outlined above will keep those stretchy pants at bay this holiday.
Don’t give into the mindset that holiday fat gain has to happen. Following these simple strategies will help you enter the new year better than ever!
To Your Best Health,