Posts tagged meal planning

Next time you mess up…

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We are wrapping up our Lean and Clean Challenge this week and I wanted to share something with you. It is about how to keep perspective when you "mess up".

The object of the Lean and Clean Challenge was to eat whole, natural foods with no additives all day, every day. As you can imagine that is very hard, so people would sometimes find themselves feeling like a failure. That is not the case at all! It is about progress not perfection.

See if the Popped Tire Image can help you keep some perspective next time you aren't feeling so perfect.

 

Imagine you are riding down the road, you lose control of the car, hit a curb, and pop a tire. You get out, inspect the damage, and then pull out a knife and pop the remaining tires. I mean one got popped, why not pop the rest of them???

That sounds really silly doesn't it? But what about when you find yourself eating a fast food meal that was nowhere near your eating plan. Then you tell yourself you screwed that up, so what's the use? I might as well just eat terrible the rest of the day.

Don't slip into that mindset. If you have one bad meal, one bad day, one bad week even, it is not the end of the world. Assess why it happened (usually a like of time and/or planning), make a plan to prevent it in the future, and get on with your life. This does not mean beating up on yourself and feeling bad. It means you are human and still a work in progress like the rest of us.

This will be a life long journey where you will make tons of mistakes, that is a given. The important part is how you respond. Skip the pity party, have a planning party, and enjoy the "bad" foods that cause us to think we are messing up.

Just make sure those "bad" foods are something you truly enjoy, not just the "last person at the bar at last call" kind of foods that hang around until you have a weak moment. Food is meant to be enjoyed and healthy foods are not meant to be punishment.

Find the healthy balance that works for you and keep on keeping on.

Don’t let it soak

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Dishes-in-Sink

One of my go-to moves in the kitchen is to cook something and then let the pan soak afterwards. You ever do that? Oh man, no way can I clean that right now it HAS to soak!

 

My wife just laughs and shakes her head. She knows the real reason is I’m being lazy and don’t feel like cleaning that thing right now.

 

I was listening to Eric Thomas (AKA ET or The Hip Hop Preacher) and he talked about when he tried to pull the soaking move on his grandmother. She told him, “Don’t put that off. If you put that off, you will start putting everything off.”

  eric-thomas

It makes sense to me. When you get into a certain mindset, it is easy to keep that mindset with everything. If you tend to do things right when the opportunity arises, you tend to do that with everything. If you tend to put things off, you do that with everything.

 

Your homework this week is to do one thing right away that you would normally put off. It is hard work overcoming your habits! But you can do it.

 

A few suggestions could be: -planning your meals for the week -get your workout clothes ready for tomorrow so you aren’t running behind in the morning -cutting up some vegetables and fruit for easy, grab-and-go snacks -planning your workouts or sign up for class and I will do it 🙂 -get on your foam roller that you have ignored for 3 months

 

A lot of times in life, the last thing you feel like doing is the first thing you really should be doing. Start making it a habit to do those hard things first.

 

Whether it is something on my list above or one that you know you need to do, do it today!

8 Minute Weight Loss Plan

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funny-calorie-burn

Meal planning may seem monotonous (because it is), but the pay off is worth it. Think about what happens when you do not have anything planned a meal, time gets short, and you are hungry?

 

Fast food, pizza deliveries (that was me last night), microwave salt licks. (No, Lean Cuisines are not a health food).

 

What if instead of spending 8 minutes a week looking into a fridge hoping healthy food would magically appear, you spent that time productively? Take some advice from dietitian Keri Glassman's article "Change Your Life in 8 Minutes".

 

Here is what she suggests doing with your 8 minutes:

-Write out your challenges for the week (birthday celebration, Mexican food, girls' night out, etc.) and then write down a plan to overcome the challenges.

-Plan your dinners at home around your schedule for the week and then create a grocery list to go with them.

-Write a list for work snacks, and add them to your grocery list.

-Schedule exactly when you are going to go to the grocery store and then follow through.

 

If you notice, not one of those is the actual food prep or cooking we all dread so much. This is formulating a food game plan for the week. It will save you time, money, and calories just by having some kind of plan.

If you do have time left in your 8 minutes, you Glassman suggests you could:

-Make a pitcher of iced lemon water to store in the fridge. -Chop the veggies you have around. -Mix a healthy salad dressing to keep in your fridge. -Portion out healthy snacks, like nuts, into little bags.

Nutrition is just like working out. When you have a game plan of what you are going to do, you get much quicker results without wasting your time. Make that plan today!

Lose weight by doing this for 8 minutes a week (No Shake Weight needed)

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This exactly what NOT to do with your 8 minutes

This exactly what NOT to do with your 8 minutes

  Meal planning may seem monotonous (because it is), but the pay off is worth it. Think about what happens when you do not have anything planned a meal, time gets short, and you are hungry? Fast food, pizza deliveries, microwave salt licks. (No Lean Cuisines are not good for you).  
Cheddar_Potatoes_with_Broccoli_63485

27% of your RDA for sodium in this box

  What if instead of spending 8 minutes a week looking into a fridge hoping healthy food would magically appear, you spent that time productively? Take some advice from dietitian Keri Glassman's article"Change Your Life in 8 Minutes". Here is what she suggests doing with your 8 minutes:  
  • Write out your challenges for the week (birthday celebration, Mexican food, girls’ night out, etc.) and then write down a plan to overcome the challenges.
  • Plan your dinners at home around your schedule for the week and then create a grocery list to go with them.
  • Write a list for work snacks, and add them to your grocery list.
  • Schedule exactly when you are going to go to the grocery store and then follow through.
  If you notice, not one of those is the actual food prep or cooking we all dread so much. This is formulating a food game plan for the week. It will save you time, money, and calories just by having some kind of plan.
If you do have time left in your 8 minutes, you Glassman suggests you could:
 
  • Make a pitcher of iced lemon water to store in the fridge.
  • Chop the veggies you have around.
  • Mix a healthy salad dressing to keep in your fridge.
  • Portion out healthy snacks, like nuts, into little bags.
Nutrition is just like working out. When you have a game plan of what you are going to do, you get much quicker results without wasting your time. Make that plan today!

You can't trust willpower, do this instead

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Willpower doesn't work this well for most of us

 
 
 Are any of you guilty of something like this? "Oh I buy snacks for my husband and kids, they're not for me. I just won't eat them" Then next thing you know, you're eating some Chips Ahoy cookies watching Sponge Bob Square Pants?
You know you'll eat them! Here's the deal with kids. They don't have money and they don't do the grocery shopping so they don't get to tell you what they get to eat. You will be the one that winds up taking in an extra 200-500 calories a day worth of junk carbs and sugar. Get it out of your house! Plan to use strategy, not willpower to reach your goals. If there is a time of day you seem to binge at, plan for it and overcome it. Binges usually occur after you have been starving yourself or you haven't eaten for a long time, so eat every 3-4 hours and always have some almonds or a healthy, portable snack in your purse/desk/car for emergencies.  If you go nuts every time you go out to eat, guess what? You probably need to limit how often you go out to eat. Set a cap of once a week to eat out. If you eat out a lot now, just limiting the times you go out to eat will help you tremendously.  Keep those food journals! They are your road map to nutrition success. This is the best way to tell what is working for you and what is not. So what do you need help with? Where do you struggle? More importantly, what strategies do you have that might help others?
 
 
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