I Don't Have All Figured Out

My last post was written several days after my fourth bodybuilding contest...feeling happy and proud and ridiculously relieved that the event wasn't canceled due to COVID! I never thought I'd be in the best of shape of my life at around the 50 year mark (God that sounds old!). The encouraging and positive comments from friends and family were sincerely appreciated as were the personal stories of others who have challenged themselves to continue learning and accomplishing things that they may not have thought possible. 

Contest Day - I made it!

That being said, I want to be 100% clear that how I looked on contest day is not sustainable - it was by all accounts the total "highlight reel". I shared my story because I am proud of all the hard work and discipline that was required to step on stage that day, and I do hope it might inspire others to push themselves to try something new or set an aggressive, yet achievable goal. I did also want to prove to myself and others that muscles can be built on a plant-based diet!

Fast forward five weeks. I sit here in my workout clothes, considerably less tan and sparkly, eating some cookie dough... thinking way too much about what I should eat and how much I should weigh now that the competition is over. The old thoughts and struggles about "food rules" have returned. Ugh!

Cookies? Kale? Ham sandwich?

During competition prep (similar to diets many of us have tried before), there is a lot of structure, so I didn't have to think much about what I was eating. I simply had to meet the calorie and macronutrient requirements set by my coach. When contest day - and the teeny bedazzled bikini- is on the horizon, it's relatively easy to stick to the program. However, contest weight is pretty much a "one day only" special...it's not a long term situation if I want to enjoy my life.

Motivation to stay on track!

My challenge now is to healthfully regain some weight (not all at once!) and figure out what is "normal" for me. I know WHAT to do. I know that eating more high fiber fruits, veggies and grains and fewer processed foods makes me feel better and wards off chronic conditions like diabetes, high blood pressure, high cholesterol, etc. Eating like this also helps my performance in the gym, which is still very important to me. In addition, I want to partake in food and drinks that I didn't enjoy frequently during the latter part my training-  a slice of birthday cake, really good pizza, a glass or two of wine, etc.

The long and short of it is- eating well and finding a happy place of nourishing our bodies while enjoying some food "just for fun" can be a challenge. And a lot of people (raising my hand here) struggle with these things even when it might look like they have their s&#t together. My near term goal is to follow my own advice- eat a variety of foods with some nutritional benefit while also enjoying and savoring "treats" without guilt. I also want to pay closer attention to actual hunger cues and step away from the table before I feel stuffed and bloated. And to be honest, I haven't done awesome at that since the competition e.g. eating tortilla chips straight out of the bag and continuing to chomp away even when I was getting full, cookie dough for lunch at least once...you get the idea.

My hope for me (and you, if you struggle with food choices or yo-yo dieting) is that we will take it easy on ourselves, incorporate one behavior at a time and start listening more to our bodies. Easy? Not always. Can we do it? Yes we can!

Lessons Learned from Four Years of Bodybuilding

A week ago I competed in my fourth (and most likely final) bodybuilding competition, the first one was back in November of 2018. The journey has been eye-opening, difficult and also extremely rewarding. I never would have thought at this point in my life that I'd be the most fit and healthy that I've ever been! 

Me, my oompaloompa tan and my tallest fan!

Before I share a few things I've learned over the past few years, I'll first address another question I've fielded more than once which is, "How did you ever get into bodybuilding?" And even though most people didn't say this part out loud, there was an implied "at YOUR age"?? I was neither surprised nor offended by the inferred part of the inquiry. Although I have met a number of women bodybuilders who are in their 40s and beyond, it's certainly not the norm.

As for the "why"... I was searching for a health or fitness related goal beyond hitting a particular number on the scale (which is a joyless pursuit that I'm trying to quit) or fitting into a certain size of jeans. I had completed a marathon many years prior (in spite of my general dislike of running)  and really didn't want to focus on a goal that involved a lot of cardio. This eliminated both running and triathlons from my list. Then in a conversation with a "kid" (a guy likely 30ish) at the gym, the topic of bodybuilding came up and it piqued my interest. I knew a couple of friends who'd competed in their 20s and I was super impressed, but at the time it wasn't something I thought I could ever do.

Long story short, after I couldn't get the idea of bodybuilding out of my head (which I interpreted as a sign to move forward), I found a competition that was about 18 weeks out and I signed up. And that is the perfect segue into my first lesson learned.

Lesson #1 - Sometimes it's okay to jump in to something new BEFORE knowing every detail about the journey ahead. I'm fairly certain that if I had done extensive research about the training, the tracking of my food, the teeny tiny bikini required, etc. then I may not have committed to that first competition. Sometimes people (myself included) feel compelled to do a ton of leg work, get all the cool gear, read 20 books, etc. before attempting something unfamiliar. I'm not suggesting you make reckless decisions, but sometimes it's okay to take the first step without knowing EVERYTHING. There will always be more research to do...but that quest for the "perfect time" or having all the information can result in no action whatsoever. And that's no way to live. 

And that's okay sometimes!

Lesson #2 - A ton of cardio is not required, which for me was a huge plus! I learned about this approach a little late...after talking to a coach (who became MY coach) after my 2nd contest. After daily or even two-a-day cardio sessions with previous contests, I was skeptical. His plan had me focused mainly on building muscle....which is a SLOW process....so I ate more and gained some weight while doing pretty much zero cardio. The cardio got brought in during the last four to six weeks of training, and at most I was doing four, 20 minute high intensity cardio workouts per week. Although counterintuitive, I was happy to focus on weight training and adjusting my food intake until the last phases of prep. There are of course, different approaches to this and I'm certainly an advocate of cardiovascular exercise for general health reasons. I was, however, content not to spends hours Every. Single. Week on the bike or treadmill! 

Lesson #3- Not all "natural" bodybuilding contests are natural. Why would I care about this...it's not like I was entering a division with the giant muscle-y physiques that scream of steroid use. Well, even with bikini and figure competitors, steroids, growth hormone or other performance enhancers are used to gain an advantage with burning fat and gaining muscle mass- both things that were high on my list of priorities. The contests I competed in were run by OCB (Organization of Competition Bodies) where ALL athletes take a polygraph and winners take a urine test immediately after receiving their trophy and stepping off stage. I'll admit taking the polygraph for the first time was a little strange, but I liked the peace of mind that the playing field was relatively level. 

Noooooo....not Barney!

Lesson #4- The competition suit/bikini/costume is WAY smaller than I envisioned! This ties back to not knowing exactly what I was getting into when I started. I still remember taking the suit for the first contest out of the the fancy satin bag (Thanks to Norma at Bilbo Sportswear in AZ who has made all of my suits!). I held up the teeny bottoms and thought "Holy crap- I can't even tell the front from the back on this thing!". The good news is that the thought of wearing a minuscule bedazzled fragment of fabric helps keep you focused on your nutrition plan. "No thank you, no cake for me tonight". Also, on the day of the competition, you're surrounded by women who are all wearing something similar....so it seems less weird.

This year's suit 

Lesson #5- Arguably the most important one.....I learned I am far stronger and more determined than I may have thought (and I think that applies to all of us!) I've always known that I'm stubborn (which might be a different thing), and being determined enough to stick to the workout programs and the food guidelines over a nearly four year period was NOT easy. There were certainly some challenging times- four rounds of physical therapy for various injuries and (thanks to covid) several months of training in my nasty basement. With laundry and litter boxes - it's enough to make you want to call the whole thing off. Additionally, as each contest would approach, I felt like a social pariah. As a plant-based eater, I'm already viewed as someone with less-than-mainstream eating habits. Add in calorie restriction and macronutrient guidelines....I wasn't exactly the life of the party! That being said, all of that was temporary....the feeling of accomplishment is well worth it.

I'll leave you with this - What is it that YOU would like to do, to learn, or accomplish at this point in your life? What have you pondered but not yet taken action on? Whatever it is, I suggest that you take the first step. I'll spare you all the motivational quotes about the "first step"...just get started!  Share your idea with a few people who will support you and begin your journey.

Best of luck!

Michelle

Food Choices - How can we avoid the "shame spiral"?

For some of us, the foods we choose to eat or those we choose NOT to eat can have a big impact on how we feel about ourselves. If you've never said to yourself...."I really shouldn't eat that" and you typically consume a variety of foods sans guilt, then this post may not resonate with you. For those of you who do experience some feelings of guilt related to the food or drinks you consume, I will share some ideas on how to avoid the dreaded shame spiral that can be attached to our food choices. Full disclosure- I consider myself a work in progress on this (and believe me- a significant amount of work remains!). 

I will first share some of my personal history with this. Starting from my teenage years, scarcely a day goes by that I do not consider how what I eat or drink might impact the scale as well as my general mood (and in my brain, those two things are closely connected). For example, if I wake up, hop on the scale and the number is "good", I feel fantastic...and perhaps even proud. I have PROOF that I'm doing something right.  Conversely, if that number has crept up, then it can be super frustrating, especially if I'm focused on eating "clean", dropping a few pounds, etc. It's likely I will subsequently think more critically about my food choices throughout the day. 

What I eat = How I feel

Now, I understand that the overall health of our country, including our kids, is headed in the wrong direction, and I'm not saying that we should forget about proper nutrition. That being said, if focusing on the weight on the scale or going on a "diet" actually led to long term wellness for the majority, then we likely wouldn't have a weight loss market estimated at around 70 billion dollars. Stop looking for the next best "diet".

So what the hell do we do? How can we help ourselves here since stopping eating altogether is not a viable option? My wish is that we can learn to dial down the self-judgment and negative feelings around food and help the younger generation do the same. The following suggestions come from my own experiences and observations as well as weaving in some tenets of Intuitive Eating (yes...that's a thing):

1) Avoid attaching value to what you eat (or do not eat) on a given day, week, etc.  Can we please cease and desist comments similar to, "I was so BAD today, I ate x, y, or z" or "I was so GOOD at dinner....I only ate a salad, with dressing on the side, didn't touch the bread basket" (you get the idea). Tying our value as a person to what food we eat is not useful. It reduces our opportunity to take pleasure in a slice of birthday cake or a crusty piece of Italian bread because we feel it may indicate a lack of self-control or will keep us from reaching the magical goal weight on the scale.

2) Avoid labeling foods or groups of foods into as good or bad i.e. "oooooh I can't eat that rice, fruit, potato, etc. because carbs are the devil!" or the more general, "I should never have dessert". This is akin to placing value on a person for food choices. It can prevent us from enjoying food or cause us to ignore an occasional craving. 

This can't be helpful....

Personally, I've been thinking in the terms of good/bad for so long that my brain automatically gives me a green or red light on a particular food before I even consider if it's something I WANT to eat. If you give yourself permission to eat cookies every day, it's likely that you won't....or maybe you will but you would likely grow weary of eating an entire box of cookies day after day. Once something is no longer forbidden, then it starts to lose its allure. Over time, a cookie becomes just a cookie and not something that deserves so much power or pondering.

3) If you're going to enjoy something that you consider a TREAT (the food formerly know as "bad"), then slow down and savor it (I've touched on this in previous posts). Give yourself permission to enjoy whatever foods you like and TAKE YOUR TIME eating it. Do not eat it secretly while hiding in the closet or devour it so quickly while barely chewing that you think your body won't notice the calories!

And allow yourself to throw something out if it's not everything you thought it would be. If you're dying for a special dessert and then it turns out not to live up to your expectation, then don't eat it. Find something else or try again another day.  

4) Listen to your hunger cues. If you're hungry, eat something. I sometimes say to myself,  "I shouldn't be hungry yet, it's not even lunch/dinner time" or "I shouldn't be hungry after I ate that pizza last night" even though my stomach is audibly growling or I'm feeling hangry. Waiting until you're ravenous only increases the chances that you'll eat more than you want....and won't listen to your body when it starts to tell you it's satiated.

What's that? You're hungry?

5) Stop eating when you're feeling full. I realize that is easier said than done....many of us (myself included) have ignored our body's clues for a LONG time. This can be extra challenging if we are eating on the run, at our desks or in front of the TV. 

If your body gives you clear signals that you overate, then acknowledge and move on.  Saying "I'm a slob and an awful person, I'll never do THAT again" is not going to improve the situation. Instead, notice the uncomfortable feelings of being over-full or bloated so that next time you may listen more closely to those sensations that are telling you to slow it down.

I also recommend canceling your membership to the clean plate club. Conditioning ourselves to mindlessly eat everything on the plate, in the bowl, etc. prevents us from listening to when our body says..."Hey, I'm good....you can now put down the fork".

Many of these behaviors are linked and can cause a pretty gnarly vicious cycle. It might look like something this:

Ice cream is BAD and I'm BAD (weak, have no discipline) if I eat it.

I don't eat ice cream. I don't eat ice cream. I don't eat ice cream - even when there's a special occasion or a family trip to the most amazing ice cream place. 

I can't take it anymore. Screw it! I eat ice cream...and more ice cream and more ice cream. Maybe secretly right from the carton.  I may even eat even a flavor that I don't particularly like.

Satiety clues be damned - I am not even remotely interested in what my body is telling me right now- I continue to eat ice cream.

I feel physically YUCK...I am WAY too full!

(And here it comes....the shame spiral) I'm weak...I have no will power and I will never EVER eat ice cream (or chips or pizza or whatever) again!

Then we start all over. 

Let's stop the shame spiral.

Stopping the cycle of restriction and judgment related to food (often with subsequent overeating) is not easy.  With practice and patience, we can become more attuned to what we WANT to eat, what foods make us feel good and perform well and listen to when our bodies are physically hungry or full. Baby steps. Take it easy on yourself.

Today's easy recipe is for an easy fall-inspired protein shake. I drink these as a part of a meal or as an afternoon or evening snack. Ingredient amounts are an estimate- depends on the size of your blender or shaker.

1 scoop vanilla plant-based protein powder (I use Vega Protein & Greens)Vega

1-2 cups unsweetened non-dairy milk

1-2 Tbsp. pumpkin puree (not pumpkin pie mix)

Frozen riced cauliflower (not joking...I use this to get more of a milkshake-like consistency and I promise it won't taste like cauliflower). Only use if you have a a bullet or other blender. Do NOT use if you're simply using a shaker cup! Yuck.

Cinnamon, nutmeg and/or pumpkin pie spice to taste

If you're feeling really fancy, you can top with some non-dairy whipped topping!

Eating Healthy on Vacation. Is it possible? And do I want to?

One week ago, our family returned home from our first vacation in quite some time (thank you, COVID). I admit I was a little concerned about how I would be able to eat reasonably healthy during our trip without being perceived as a Debbie Downer by my family....more than I normally am. Full disclosure, I'm training for a bodybuilding contest in November (yikes!) so going completely off the rails wasn't really an option. My husband even asked if I would be able to "enjoy myself" on vacation which I translated to "Can you go out to dinner and partake in a glass of wine?". The answer was YES!

I imagine that I'm not the only person who is working on incorporating some healthy habits in order to keep up my energy level and avoid some chronic lifestyle diseases. So what happens when we are outside of our little bubble at home....surrounded by swim up bars, fancy restaurants or possibly foods that are the specialty of your destination?

I've assembled a few tips to help you feel good and eat well while on vacation. These can also apply to work or other travel.

1)    Have some healthy snacks readily accessible. Depending on your method of travel and amenities where you're staying, bring some of your own food. A couple of my favorites are plant-based protein powder as well as rice cakes and PBFit powdered peanut butter. SIDE NOTE- if you think the idea of powdered peanut butter is blasphemous or just plain gross, don't knock it 'til you try it. This is the brand I typically buy https://pbfit.com/product/pbfit-original/#https://pbfit.com/product/pbfit-original/# Other options could be fruit, veggies with hummus, individual portions of nuts, popcorn or crunchy chickpeas, high fiber granola bars, etc. We made a trip to the grocery store when we reached our destination and stocked up on some of these things.  Full disclosure, I was traveling with teenagers, so we absolutely had some treats in that haul as well!

Our vacation shopping destination

2)     Plan (a little). Vacation is supposed to be fun and relaxing, so no one wants to spend a ton of time worrying about food. That being said, it's also no fun to come home after vacation feeling completely bloated and sluggish....so it's about balance. Planning could be as simple as having a lighter breakfast and lunch on days when you have big plans for dinner (occasions where you may want to indulge a bit, have a cocktail, a favorite entree, etc.).  This doesn't mean you starve yourself all day. Eat when you're hungry and look for foods that are high in water content, fiber, etc. We were fortunate that our hotel bar had hummus and veggies on the menu which I ordered more than once (this is also something you can buy pre-packaged and keep in a cooler or mini-fridge)

3) Eat when you're hungry. Thank you, Captain Obvious. Seems like "duh", but we aren't always great at listening to hunger cues. If your stomach is rumbling or you're getting hangry, then eat something. Don't restrict food when you're physically hungry simply because it's not "time" to eat or you "shouldn't" be eating for some other random reason.

Likewise, if you're not hungry, don't feel obligated to eat simply because it's lunch time or Happy Hour or whatever. This can be tough....as we are social creatures and typically want to join in the fun (food related or otherwise). A possible solution is to enjoy a lighter beverage or snack - therefore honoring your body's hunger signals while enjoying others' company. If you need a break from your friends or family, however, then bypassing a meal may work out perfectly!

4) SLOW DOWN and savor amazing meals, drinks or desserts! When I look up the definition of savor, it says "enjoy it completely".  This means putting the fork down occasionally and chewing your food slowly vs. inhaling it like a golden retriever. You may laugh, but I have observed family members scrambling toward an appetizer or the bread basket as if it's the last one on earth. More than likely your meal isn't going to sprout legs and hightail it away from you. Over the course of our recent trip I enjoyed several cocktails, some fantastic Mexican food and a couple of Impossible burgers...and tried really hard to not rush through them.

5) Stop eating when your body says it's comfortably full. This goes hand in hand with #3 as it takes some time (maybe 20 minutes or so) before your belly tells your brain that it's had enough. If you grew up as a member of the "clean plate club", it takes time to become accustomed to leaving a few bites (or half an entree) behind. Your body will tell you when it's had enough.  The joy in this process is that you walk away from the meal feeling satisfied but not uncomfortable or queasy. The latter often results in the shame spiral and the "I can't believe I ate that much....I'll never do that again" conversation we have with ourselves. That sucks all the joy out of eating delicious food.

Been there., done that.

I have noticed even our teenagers will notice when their bodies are sending them messages....even if they don't always listen. I guess teenagers not listening shouldn't come as a huge surprise!  Anyway, I heard comments a couple of times during the trip such as, "I feel kind of yucky", "I feel bloated" or "I'm not really hungry....I may not go out to dinner".  It can be helpful to acknowledge these feelings in our kids and share with them that it can be hard to stop eating something that's delicious or something that we don't typically have at home.  By not making a big deal out of it and not piling on the shame and blame, we can encourage our kids to keep listening to their bodies (and respond to the clues by leaving some food on the plate when full).

It can be a challenge to find the happy place between "What the heck- I'm on vacation! I'll eat whatever I damn well please and as much as I want!" and "I'm only going to eat 'healthy' foods because I don't want to destroy the habits I worked so hard to create".  If you plan ahead a little , listen to your body's cues and implement a tip or two mentioned above, you can enjoy amazing food, avoid feeling deprived AND keep your long term healthy habits in check.  Baby steps.

Kid Food vs. Adult Food and Short Order Cooks- How Did We Get Here?

As I continue to ponder how I can help individuals (kids, too!) create sustainable eating habits that lead to better physical and mental health, I wonder how we got to this place where families are sitting down to a buffet every night where more than one meal is prepared (or purchased). Often it's the kids' food that looks different from that of one or both parents. I can't believe I'm saying this, but "WHEN I WAS A KID", there was one meal and you ate it. Or you ate the parts that you liked and fed the rest to the dog (when no one was watching).

It's concerning that the message to kids is that the only foods suitable for their discerning palates are mac 'n cheese, chicken nuggets, pizza and hamburgers. It's as if the kids menus have mandated that children can only eat foods that are beige. On the other side of the table, you may have a parent who is attempting to eat something a little more colorful.

Pretty typical.....

Am I suggesting you never take your kids out to dinner and that you must stock your fridge with only fruits, vegetables, grains, etc.? I am doing no such thing. At some point, kids will be able to make 100% of their own food choices, and you want to prepare them for that. The goal is for everyone to enjoy eating while increasing knowledge and awareness of what foods benefit our mental & physical selves. I wouldn't begrudge you eating food purely for enjoyment (sometimes). I will suggest that eating too many processed foods or too few nutrient dense, fiber rich foods won't make you feel great. It could also move you toward chronic lifestyle diseases, unnecessary medications, inflammation, etc.

I will also tell you that I am by no means preaching from my ivory tower. I am working through all these things in my home on a  daily basis. In the past, I would often make my now teenage girls separate meals that I thought THEY would eat....typically the beige food mentioned earlier. Looking back -why would I put food on the table for my kids that I wouldn't touch with a ten foot pole? We then wonder why our teenagers suddenly don't proactively seek out broccoli and sweet potatoes or (maybe worse) start feeling the need to diet or restrict food. Although I'm pretty confident that my kids know what foods contain more vitamins, fiber, etc., they would prefer to eat chips and guacamole for dinner.  

Now we all know someone whose kids NEVER ask for Lucky Charms or ice cream and prefer kale chips to french fries....but I don't think they are the majority. For most of us, helping kids establish healthy long-term habits is a challenge.

Said most kids....not very often

Here are a few ideas to help you prepare (yes, I said PREPARE) a single meal and cultivate some healthy eating habits for the whole family. I'll also suggest that you not demonize certain foods or food groups i.e. I can't eat too many carbs, cake will make you fat, etc. It's not helpful.

1)    Focus on ADDING in extra nutrition to normal favorites vs. going cold turkey (pun intended) on the meals in your normal rotation.  For example, mash up some black beans (preferably oil free), diced mushrooms and/or onions when cooking "meat" for tacos or enchiladas (we use plant based meat, but it works the same if you're using ground beef). This will provide valuable fiber as well as other nutrients without drastically changing the flavor. This addition also works for enchiladas or other ground "beef" recipes.

2) Pizza (yes - pizza gets its own segment!). First, try making your own. With rare exception, anything you make at home will contain less fat, sugar or salt than anything you have delivered or eat in a restaurant. Look for a veggie or two that is acceptable to the troops (truth be told, this has been a challenge in my house....wish I had been more consistent with this when the kids were small). Other options are reducing or ditching the processed meats and going lighter on the cheese (go completely cheese-less or try a nut-based cheese if you're working on a plant based diet). You don't have to go crazy- you can throw toppings on whole wheat pita or a thin bagel....making your own pizza dough can be fun, but may not be everyone's Step One.

3)  Make a habit of putting out a fruit or veggie (or both) on the table, regardless of whether it "goes" with the main meal. Your kids (or spouse) may be skeptical of the crispy tofu tacos that you've presented to them, but they'll at least have some apples or berries to enjoy....and they won't starve to death. And after a few tries, they may realize how delicious those tacos are! 

These are one of my faves (recipe below) and my kids will eat them!

3) Give kids or other family members some choices or have them help you prepare meals. If you're single, you may have less help in the kitchen, but it will easier to get agreement on what to make! I understand that cooking together sounds all kumbaya (and impossible) when Joey has baseball practice and Chloe has piano lessons, and it is possible to carve out time here and there. The key is finding a meal that contains some nourishing ingredients but isn't too "out there", or see tip #1 and make some adjustments to something you know they like!

If you have really young kids (or know someone who does)....take it from me and start now with the "one family, one meal" approach. Most of us survived without mom or dad making us a special meal every night.  For those of you working with a family that is more set in their ways....take baby steps. It doesn't need to be perfect and it's not all or nothing. Helping ourselves and our families create healthy habits for the long haul can take some time.

Please share any other suggestions you have!

Also, here is the recipe for the crispy tofu tacos mentioned above. They are FANTASTIC! Also, if you live near a Trader Joe's, I suggest using their High Protein Organic Super Firm Tofu.

Crispy Tofu Tacos

All the best,

Michelle 

Focus on one thing to improve your health (that's ISN'T the scale!)

Yep....you heard me correctly. First, I'm asking you to incorporate one healthy habit at a time. There's an endless list of things you could do differently right now. Keep it simple to avoid feeling overwhelmed and improve the likelihood of success! Second, I'm asking you NOT to focus on the number on the scale. Wait...what?? For many people, weight and health are inextricably linked. Yes, excessive weight can be its own risk factor for certain chronic diseases. However, an obsession with weight and weight loss certainly hasn't improved our country's health. A Google search for "lose weight" yields about 2 billion results and the weight loss industry is worth about 70 billion dollars, so clearly there are a lot of resources and dollars pointing us toward weight loss as the be all, end all...that are not benefiting our long term health.

I'm not naive enough to think that people can magically stop their preoccupation with the number on the scale. Believe me- if I knew how to do that, I would tell you! I will ask you to focus MORE on a single food-related habit that will improve your health.  Evidence shows that the foods we eat impact how we feel both physically AND mentally. If you are not content with your overall health right now, and worry that you might spend the next 20, 30 or more years walking the earth feeling like crap, taking a bunch of pills and suffering from chronic lifestyle diseases, then it's time to make a change.

If you're still reading and are considering this approach, then the next question might be "What DO I focus on?" or "Where do I start??" This is not a one size fits all situation - some people may already in the midst of some lifestyle changes while others may want to change, but struggle with the first step. A few things to consider:

• Make your one thing to focus on very specific. "Eat more fruits and veggies" has the right idea, AND needs to be more clear.  "More" to one person could be eating one cup of broccoli per week while "more" to another might be eating one cup of broccoli every day!
• Make sure you know HOW to do the "one thing" (more on that in a second)
• If possible, draw on a previous success. What have you done in the past that made you feel stronger, gave you more energy or improved your mood? That could be a great starting point.

Following are a few ideas...by no means an exhaustive list. Any of these can be adjusted to fit what works for you.

• Eat at least 2 servings of fruit and 1 serving of vegetables FOUR days per week
• Eat 25 grams of fiber per day (most Americans consume about 10 to 15 grams per day)
• Eat two meatless dinners per week (you can substitute in beans, meatless meat, tofu, lentils, etc.)
• Spend 45 minutes per week doing food prep (chopping fruits and veggies; making a batch of quinoa or brown rice; roasting a few sweet potatoes, etc.) If you have minimal cooking experience, your first step might be spending 45 minutes practicing basic knife skills)
• Journal three days per week. You can write down what you eat and drink and/or write about how you're FEELING when you are staring into the fridge or pantry. Humans tend to eat when we're happy, sad, celebrating, stressed, etc., so journaling can help you be more aware of what you eat or drink and why.
• Measure out "treats".  It's unrealistic to think you'll live out the rest of your days without occasional cookies, candy, chips, etc. Measure out a serving, then sit down and enjoy. This is preferable to mindlessly eating way more than you realize- perhaps while sitting in front of the TV or while standing in front of the fridge- then falling into the shame spiral afterward (or I am the only one who does that??)

Crazy concept...put the cookies on a PLATE! 

To sum things up, focusing our attention on the outcome (like our weight on the scale) can set us up for disappointment. If the number doesn't move quickly enough, we might be tempted to say "Screw it!"rather than staying the course. That stress and frustration often leads to eating more food representative of the standard American diet....I suspect no one is using kale as comfort food!

If you want to improve your energy level and ward off as many chronic health issues as possible, identify a clear, achievable (maybe not easy) habit to focus on....something that you feel will have a positive  LONG TERM impact. Notice how you body feels over the next few weeks (see "journaling" above). Stick with it until it becomes nearly automatic.  At that point, you can add on a new healthy behavior.

Until next time,

Michelle

 

Who's afraid of the big bad.....carbohydrate?!?

Before we get rolling, and in case you're new to this blog, I have had a lot of ups and downs in my food journey. I went on my first diet before high school and have tried SO MANY eating plans- low fat, low carb, Weight Watchers, South Beach...you name it. Coming from someone who worked for years in the fitness industry, you'd think I would have gotten my act together a little sooner. The truth is that there is a lot of confusion (and conflicting information) out there. 

A mainly "plant forward" diet has worked well for me over the past three years, but I did (and sometimes still) struggle with the idea of all the carbs. Carbohydrates, or "carbs" for short, have been largely vilified. And there remain many so-called experts who give blanket advice about "cutting your carbs", many of whom do not appear to be the poster children for health & wellness. Let's be honest, we can find information on the internet to support pretty much anything we want to believe. Keep in mind, doctors used to promote cigarettes....

So what is a carbohydrate anyway? Brace yourself for some basic nutrition lingo...A carbohydrate is one of three macronutrients  or "macros" for short (protein and fat being the others). Each of these macros serves important functions in our bodies, so it stands to reason that we should not put extreme restrictions on any one group (it would also hurt their feelings!). Carbohydrates and protein each contain 4 calories per gram while fat contains 9 calories per gram. High fat foods such as oil, cheese, meat, nuts, etc. are typically much more calorie dense...so eat less of these if you're working toward a healthier body weight. You can read more about calorie density in an earlier post https://dontcallmevegan.blogspot.com/2020/02/calorie-density-eat-more-plants-for.html 

In the past, I had 100 percent been on the "can't eat that- too many carbs" train. Bowl of berries anyone? "uh no thanks...but do you have any pork rinds? a block of cheese? a bone-in ribeye perhaps?" In my head, the carbs from fruit or a piece of sprouted bread terrified me, but the fat and calories from the meat and dairy seemed perfectly acceptable and supportive of a long-term weight loss plan. Weird, huh?

I'll attempt to cut through a little confusion...and make the case for a little less carb avoidance.

1) Stop stereotyping carbohydrates. Do not lump straight up sugar and processed foods (cookies, chips, etc.) together with strawberries, greens, quinoa and sweet potatoes. That's simply not fair. Eating an apple is not the same as eating a bag of gummie bears or a handful of Oreos. When suggesting you eat more carbs, no one should be promoting daily consumption of highly processed, high sugar foods. As a recovering carbo-phobe, I admit I now get slightly annoyed when someone says, "I've really got to cut my carbs"- as if raspberries and green beans are at the root of anyone's weight or chronic health problems.

2) Complex carbohydrates, specifically fruits, veggies, legumes and grains have something you won't find in meat, cheese and eggs- FIBER! We've talked previously about society's fixation on protein...and likely protein deficiency is not a concern for the vast majority of us. Lack of fiber, on the other hand, can contribute to weight gain (fiber helps you feel full), can increase risk of diabetes and heart disease, and can cause the always-fun-to-talk-about constipation. THESE are things you want to be concerned about, and it is estimated that up to 95% of Americans do not get enough fiber in their diets- yikes!

3) Please stop saying "good" vs. "bad" carbs or suggesting that YOU (as a human) are good or bad based on what you eat on a particular day. Be honest, how many times have you said (or have heard someone say), "I was SO bad today, I ate a pint of ice cream, an entire charcuterie tray....whatever."? When thinking of carbohydrates, simply think in terms of ones that are more friendly to a healthy diet - fruits, vegetables, beans, lentils, and high fiber grains. There is certainly an endless supply of chips, cookies and candy that are also full of carbohydrates (and likely sugar and added fat) which are not conducive to maintaining a healthy weight or warding off chronic diseases. That being said, you're probably going to eat some of those things from time to time. Don't sweat it, and don't allow an occasional "treat" to knock you completely off the wagon.

4) Take a look at the Blue Zones. Trying to determine how to eat well for the long term is not easy - we know there are a million short term solutions!  There are boat loads of conflicting information on what we should eat for optimal health, and it's not a 'one size fits all' situation. As I fumbled my way through my own food issues and what made the most sense, I stumbled across information on the Blue Zones. These are areas of the world where people live the longest without chronic diseases. It stood to reason that these folks might be on to something. There are several facets beyond dietary habits that keep them healthy, but eating diets rich in fruits, veggies, beans, etc. is a big component. You can read more here https://www.bluezones.com/

I'm hesitant to go here, but the question always comes up- how much of my daily food intake should come from carbohydrates? You can find folks suggesting anywhere from nearly zero to upwards of 70 percent. Unless you are embarking on a low complex carbohydrate diet (which I'm not advocating), many guidelines suggest around 50-70% of your daily calories should come from complex carbohydrates- fruits, veggies, beans, high fiber grains, etc. Please note that many of your complex carbohydrates (especially beans and lentils) contain protein, too. You can add nuts, seeds, tofu, or meat substitutes to get additional protein and some fats... or lean meat, if that's your preference. Remember- judgment free zone here. 

I'll leave you with unique recipe from my cooking course, if you're feeling adventurous https://rouxbe.com/recipes/4801-coconut-braised-chickpeas-w-spinach-sun-dried-tomatoes

Thanks for reading!

 Michelle