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,
Remember that what seems huge or impossible will eventually become a distant memory when it's over and done with. Your opinion and abilities will continue to change over time, and what seems very important now will be replaced by a different priority in the future. Just do the best you can, and take small steps towards better health every day.
Yesterday is gone and today is a new day. A new start. Get back on track and move forward. (I've had to tell myself this once or twice, or 1,000 times.
See, now you feel like crap, shouldn't have eaten that last night huh?
Was it really worth it...?
How many weeks will it take to undo that?
Why did you do that
Look at the big picture if it only once no problem, move on. If it is an old habit restarting, refocus and fix it.
Start over now... which I did... today.
Cut it out idiot. Coach taught you better that that!
Why did you do it? Should have had that glass of water first. Remember it's a mental game. It really wasn't worth it.
This week I am looking forward to increasing my happy healthy life- without food guilt. In fact I wrote myself a note to help me. The constant reminder that consistent action over the long term will far outweigh the small discrepancies. What about you? What are you going to write to you?
To your best health,
Have you ever found yourself giving others a break for a small mistake or bad choice while condemning yourself for that same action? I do.
Student: "I ate a huge bowl of ice cream yesterday because it was there and it looked great."
Me: "Yes, but look at all the other stuff you did great yesterday. You ate a fantastic breakfast, you are drinking one cup of regular coffee instead of 4 like before, and you avoided the fried foods at lunch."
I end up encouraging them. I've helped them to see the good in their life.
BUT if I do that same thing.
Me : I ate three cookies at lunch actually they were lunch.
Me: I can't believe you ate three cookies. What were you thinking? Well you better not do that ever Ever EVER again. Actually you don't do much right, so never mind. You're hopeless.
(Yes, I do the same thing....give others lots of slack and encouragement while beating myself up...a work in progress for sure.)
You: I ate three cookies at lunch; actually, they WERE lunch.
Me: Were they worth it? Are we back on-board with a supper plan? If it's not a lunchtime habit, forget it and move on. In times of stress and rushing from place to place I have survived worst lunches.
Here is a way to move on from it and use it to do better the next time. (Though this is STILL a hard one for me! ) In the long run the 3 cookies won't sink you, unless you let them.
Tell yourself you did a great job at ______________today.
Go ahead a I dare you. What did you do today better than most?
Here is a list I saw just this morning:
People Motivating others
Moms Taking care of their mom.
Running 2 miles and walking 4 more
Rocking the chin up bar this morning ..!
Getting myself to 5 am training
Training as hard as I could today
Planning my supper
When you find yourself discouraged for one action or poor choice. Find other actions or great choices that will spur you onto better action.
To your best health,
"Hope is like the light at the end of a tunnel.
But you have to walk toward the light or it doesn't get brighter and brighter."- NMC
What are you hoping will happen this year?
What do you hope will be the result at the end of this month?
Where do you hope this week will find you feeling?
How do you hope to experience today?
Don't leave things to chance. Take some actions toward your goal each day. Those little steps you take every day toward your goal will stack up and lead your way. Hope is wonderful because it can move you forward if you let it.
To your best health,
Everyone knows the tangible difference between bubble gum and a clay brick. While bubble gum can be moldable and moveable and brick is solid and strong.
Each one has its purpose. Bubble gum is designed to change shape and be an enjoyment while you chew. A Brick is created to build a firm object.
But which one would you like your brain to look like? Would you like your brain to have the ability to grow, change shape, take on new actions, evolve to what is needed at the time?
Would you like to have a brick for a brain? A solid object that can not take on new ideas or thoughts. You'd be set in your ways and firm against change.
Many times I have heard that as you age you become set in your thinking. I want to encourage you to age with a bubble gum brain.
When it comes to nutrition allow yourself to think new thoughts, try new concepts, be open to different ideas.
It could be that you will try a new recipe or a food you 'just know you won't like'. What about experimenting with going without a snack, or going to the movies without eating popcorn.
Don't lock yourself into one solid idea. Be open- a little creative, mold, be bendable, moveable and grow.
To your best health,
I just read "Bubble Gum Brain" by Julia Cook. She took "Mindset" by Carol Dweck and made it easy enough for a child to grasp.