Happy Easter! Carrot cake with "butter"cream frosting (dairy and egg free)

Today I made a non-dairy and egg free carrot cake with buttercream frosting. The carrot cake recipe was adapted from America's Test Kitchen's Light Carrot Cake and the frosting was adapted from Cooking Classy's BEST buttercream frosting (both recipes included at the end of the post).

The cake was fantastic, and the recipe required minimal changes. A 13"x9" pan was suggested, but I used two, 8 inch round pans instead because I thought it would look prettier.

Two cakes - ready for frosting!

Now for the frosting. Originally I was planning for a vegan cream cheese frosting - I've tended to prefer cream cheese frosting on carrot cake (and red velvet cake for that matter). However, I could not get this version thick and fluffy enough. My daughter attempted to frost the cake, but it was clear this was not going to end well. I scraped off the layer of frosting and went to Plan B.

Cake surgery - removed failed frosting

Luckily I have a go-to buttercream frosting that I quickly whipped up (literally!). After the standard buttercream was on the cake, my daughter got to decorating. At first, she went simple with a few chocolate eggs...

Success!

Not fully satisfied, she went on to dye some of the remaining frosting and piped carrots along the perimeter of the cake.

Finished product with carrot added!

It probably goes without saying that this is not a health food but rather what I would call "fun food"....a delicious treat after Easter lunch. It is free from eggs and dairy (and of course there's no meat in carrot cake!) which makes it suitable for plant-based eaters.

RECIPES:

Carrot Cake (modified from America's Test Kitchen's Light Carrot Cake)

2 1/2 cups all-purpose flour

1 1/4 tsp baking powder

1 tsp baking soda

1 1/4 tsp ground cinnamon

1/2 tsp ground nutmeg

1/2 tsp salt

1/8 tsp ground cloves

3 flax eggs (3 Tbsp ground flax meal plus 9 Tbsp water- mix and let sit for a few minutes)

3/4 cup granulated sugar

1 cup brown sugar 

1/2 cup vegetable oil

Approx. 3 cups grated carrots (I used baby carrots and a food processor!)

1. Move oven rack to middle position and heat oven to 350 degrees. Grease two, 8 inch round pans or a 13x9 pan and line bottom with parchment paper. Whisk flour, baking powder and soda, cinnamon, nutmeg, salt and cloves in a medium bowl.

2. Beat the flax eggs and sugar in a large bowl with electric mixer for 1-3 minutes. Reduce mixer speed to low and slowly beat in the oil until fully combined, about 30 to 60 seconds.

3. Add half the flour mixture and gently whisk in by hand. Repeat with remaining half and whisk gently until large lumps are gone (Do not overmix!). Gently fold in grated carrots.

4. Pour batter into prepared pans and smooth the top. Bake until a toothpick inserted comes out with a few crumbs attached, about 30-40 minutes. Rotate the pans halfway through the baking time.

5. Cool the cake completely prior to frosting

Non-dairy Buttercream Frosting - adapted from Cooking Classy's Best Buttercream Frosting

(This recipe is plenty to frost a two-layer cake)

3 Sticks vegan butter at room temperature (1 1/2 cups)

4 to 4 1/2 cups powdered sugar

1 tsp vanilla

Few Tablespoons plant milk, if needed

1. In the bowl of an electric stand mixer, using the paddle or whisk attachment whip butter on medium-high speed until nearly white and very fluffy, about 7 - 8 minutes, frequently scraping down the sides of the bowl. 

2. Add in powdered sugar and vanilla extract and mix on low speed until blended, then increase speed to medium and beat until very light and fluffy, about 5 - 6 minutes, frequently scraping down the sides of the bowl. If frosting is too thick, add a teaspoon of plant milk at a time (mixing after each addition)

Immediately spread over cooled cake.

In spite of the frosting challenges, I was really happy with this cake. If I find the right vegan cream cheese that works to create thick and fluffy cream cheese frosting, I'll make an update. Happy baking!

Never Say Never - Bodybuilding Continues....

Just over one year ago, I shared my learnings after my fourth bodybuilding contest. I had taken time to reflect on that experience and proceeded to proclaim that it was likely my last. Famous last words, as it turned out. Several weeks ago, I competed in contest number five. Today I'll explain why I did it again as well as the toughest part of contest prep.

First, what prompted me to compete again? As you might imagine, it's likely a challenge for anyone to prepare (EVERYONE puts in a ton of work....even those who appear to have won the genetic lottery!).  Although I (truly) had planned to hang up the teeny bedazzled bikini, I wasn't content with how I showed up last November. First, in spite of my and my coach's best efforts, I wasn't in the "shape" I wanted to be in when I stepped on stage. I understand that sounds kind of ridiculous because I am the strongest I've been in my entire life. At the same time, I had competed before and wasn't quite where I wanted to be. Additionally, my required poses (an important component of the judging) weren't great. It is my least favorite part of preparation, and I did not invest adequate time practicing. Spurred on by the nagging feeling of wanting redemption (that's a bit dramatic...but you get where I'm going with this), I emailed my coach in June to test the waters. After a 20 minute phone call, I knew I was committed to the November contest.

Before sharing the hardest part of the journey, I want you to know there are factors that make this whole thing worthwhile. There's got to be some payoff, right?? First, I want to be the kind of person who commits to something and does the work. I managed through some injuries and aches and pains (supported by several stints in physical therapy), but nothing bad enough to throw in the towel. I compete for ME first and foremost, and admittedly it also feels good to show my teenage daughters that their mom has the discipline to get to the finish line. Secondly, I love lifting weights and pushing myself to get stronger. 

What "strong" really means in our house!

Now what's the hardest part of this whole process? For me, it's about the food. Definitely the food. From what I've learned talking to other athletes, this is a difficult facet of training for everyone. First, there's the obvious part of cutting calories as the competition date approached. My coach kept me eating as much food as possible, and I was able to still eat a lot of high fiber, low calories veggies as a means of getting nutrients and feeling full (mushrooms, zucchini, spinach, etc.). There were days when I definitely could've eaten more and a few weeks that were tougher than others, but by no means was I starving all the time.

The more difficult part was the planning required and mental energy spent trying to hit the targets set for me...and an added variable thrown in because I am a plant-based eater. My coach didn't give me specific meal plans (thank goodness!) but rather gave me a calorie target as well as targeted percentages for carbohydrates, protein and fat (the infamous "macros"). To be clear, there are PLENTY of plant-based foods that have protein. Beans, legumes and tofu for example as well as pre-made veggie burgers, plant-based "meat" and vegan protein powder to name a few. However, keeping the percentages close to the targets EVERY SINGLE DAY was a slog. For example, beans and lentil are a great source of protein but also contain a lot of complex carbohydrates which might mess things up. Tofu also has protein - the Trader Joe's Organic super firm variety has 14 grams per serving- but is considerably higher in fat than many other fruits and veggies. I had to be pretty methodical to make the puzzle pieces fit together each day. I often ate the same breakfast each day while mixing up the menu at lunch or dinner. 

My favorite!!

Traveling added another layer of complexity to the contest "diet" and ensuring I got the proper nutrition during the home stretch. I would pack protein or peanut butter powder in my suitcase and once shipped a few items to the hotel where I stayed for a business trip. That might sound crazy, but having a plan made things much less stressful. To be clear, "normal" plant-based eating is very do-able, even when traveling. Plant-based eating with a looming competition date requires considerably more planning in order to keep those damn macros in order! 

I'm realizing the challenges I felt are tough to put into words. To summarize, I didn't fully understand the amount of brain power I was putting into the food part until the contest was over. I now feel like my brain has room for other things, other projects, etc., I also have much more flexibility with what I'm eating. This translates to more time for cooking and trying new recipes (good for me and the fam!)

With all that being said, will I compete again next year? I'm not silly enough to say "never again". I won't rule it out, yet I feel much happier with how I did this time around. I even placed 5th in the Masters category - a group of amazing women - and I am very proud of that!

Can I wear this to Target?

Upcoming posts will focus more on tips for adding more veggies, legumes, etc. into your meal planning (baby steps!). Additionally I'll share wins and challenges as I return to a more flexible approach to plant-based eating and get back to non-training life. It will be an exercise in practicing what I preach now that I won't have someone providing me with guidelines and macro targets.

One more thing - if you're considering competing in something (anything) or trying something new, I would encourage you to get out of your comfort zone and go for it!

 

3 Fun Facts about Squash

I started writing this post WEEKS ago, then I got caught up with competition prep (more to come on that next time!), but I was determined to get this out before all the squashes disappear. Perhaps you've been hip to eating squash for a while now....or maybe you're someone like me - who never really gave it a chance. As a plant based eater for about 5 years, perhaps I should be embarrassed that there are still a bunch of veggies that I haven't yet embraced. I'm not though....and am not afraid to share my excitement! Here are my top three fun facts about the winter squash.

1) Squashes are not only for decoration- you can actually eat them! When I was a kid, we did not eat squash (mom may correct me on this one, but I do NOT remember ever seeing it on the table). To me, a squash was simply another option in a long line of fall decor options, like a gourd or a pumpkin. Don't get me wrong, winter squashes can look lovely in a fall display, but they are so much more than just another pretty face. 

Which of these is edible??

When I was a kid, I had a pretty limited repertoire of vegetables (likely because my dad wasn't a big veggie fan). As an adult who does not live under a rock, I had some familiarity with the common butternut and acorn squashes, but initially they were both mysterious and a little intimidating. What do I do with this? Will it taste good? I was skeptical.

2) There are more varieties of squash than butternut, acorn and spaghetti. This year I heard about delicata squash (the tube shaped one pictured above) - and it quickly became my favorite. I also tried kabocha - which looks like a small green pumpkin....and it is also tasty. As an adult, I'd see menu options which highlighted butternut squash.... in risotto, soups, salads, etc. Although it's super versatile, it is not my favorite from a flavor perspective. I encourage you to try a few different kinds...who knows what you might discover!

3) Squash is surprisingly easy to prepare. I'm puzzled as to why I waited so long to try it and ultimately add it to the fall meal rotation. Although there are certainly other prep options, roasting is my go-to because it's EASY. Following are simple steps for roasting the more tube-shaped of the squashes (butternut, delicata, spaghetti, etc.):

• Preheat oven to 375 to 400 degrees
• Poke a few holes in the squash with a knife, then microwave for 3-5 minutes (this makes it easier to slice without losing a finger)
• Cut off ends then slice the squash lengthwise
• Scoop out the insides (like you would do with a pumpkin prior to carving)
• Place on parchment (skin side down), brush with a bit of olive oil (optional- I often omit the oil) and season with salt and pepper
• Bake for about 40-45 minutes until tender (baking time will vary based on squash size)
• Scoop out and enjoy!

Delicata squash - yum

Sadly it will be difficult to find more delicata squashes this season, but butternut, acorn and spaghetti squashes are still available. I have become a huge fan of spaghetti squash (a great substitute for pasta if you have a gluten sensitivity or are working to add more veggies to your diet). There are several methods for cutting, salting and roasting spaghetti squash, and I really like this one from Feasting at Home  https://www.feastingathome.com/how-to-cook-spaghetti-squash/ The recommendation is to cut the squash into rounds vs. slicing it in half lengthwise. My favorite way to serve spaghetti squash is to top it with a few meatless meatballs, sautéed mushrooms and spinach, marinara and crushed red pepper.

My go-to spaghetti squash dish

Here's to trying new things and enjoying some squash this winter! Thanks for reading. Happy Thanksgiving!

Not Quite Ready for Retirement....

It has been FOREVER since I've posted (my sincerest apologies to my mom who likes to read these and encourages me to write 🧡) Looking back....my last two posts (from the end of 2021) were within weeks  of my 4th Bodybuilding competition. These shared my feelings of accomplishment as well as documented a little of my return to a more "normal" plant-based life.

High level update:

• I continue to eat a plant-based diet, but stopped tracking everything I ate
• I did not take a break from lifting weights post-competition
• I went months without getting on the scale (I will talk about that more in a future post)
• We remodeled our kitchen, making it more enjoyable to cook and meal prep!

And although I announced that my competition in late 2021 would likely be my last, I decided in July to begin training for number five. Part of me was asking myself, " Why on EARTH do you want to go through all of that again?"

The short answer is that I felt like I wasn't where I wanted to be on competition day. It wasn't about "winning", but there were a couple of areas with which I wasn't fully satisfied. I've never been a hugely competitive person....but didn't like this feeling of having unfinished business. Friends and family have had mixed reactions to my decision- some think I'm crazy while others have more of "You go girl!" type of response. I can understand the sentiment coming from both camps!

Here is a quick look back of how I operated food-wise during my hiatus. First, I still ate almost exclusively plants (no meat and virtually no eggs or dairy). I definitely consumed more beans and grains and some (gasp!) processed foods that I avoided during the final competition prep.

A little side note for those of you new to the blog...I refer to myself as a plant-based eater. Not vegan- because I occasionally eat something that has a smidge of dairy in it....or something that has touched meat...aaaaaand I still own some leather shoes. I am also not "whole food plant based" (WFPB) as this denotes consuming no (or very minimal) processed food. I do eat a lot of whole foods, AND I like tortilla chips, pizza and bake some amazing vegan cookies. To summarize, I relaxed my way of eating....trying to still load up on veggies, fruit, beans, etc. but without tracking any calories or the percentage of carbohydrates, protein or fat I consumed EVERY. SINGLE. DAY. I was also working to listen to cues from my body and eat when I was hungry vs. bored, tired, frustrated, etc. 

Current state: The days are flying by, and I'm about 6 weeks out from the competition...it's challenging. To clarify, the EATING part is more challenging. The workouts (5 days per week of weight training) are always difficult, but are my favorite part. The trickier part is getting my calorie requirements (which are lower) and my "macros" (the percentage of carbohydrates, fat and protein) to match the daily targets set by my coach. 

When I'm at home, it's MUCH easier to meet these current targets. I load up on non-starchy vegetables (greens, mushrooms, cauliflower, cucumbers, zucchini, peppers, etc.) - then I add I may add in a small serving of beans, tofu, tempeh or seitan. I also drink several vegan protein shakes each day to ensure I hit my protein goals. In addition, I rarely cook with oil (whether I'm training or not). At 100 calories per Tablespoon, I can find a much better use for those calories!  Below is a quick overview of the concept of calorie density from Forks Over Knives. This can be helpful to anyone looking to improve their health while still being able to eat a sufficient amount of food every day. It's super useful during this training phase to ensure I obtain important nutrients while not feeling hungry!

I would say another current challenge is eating with people who I don't know well...work colleagues, casual acquaintances, etc. The whole plant-based thing is not super rare, but questions sometimes bubble up for those unfamiliar. (I don't mind answering those, by the way!). But couple plant-based eating with the current puzzle of achieving my food targets often means my choices are limited. My conversation with a server or what actually ends up on my plate may pique the curiosity of others...and it can be a bit awkward. In a non-training situation, I find that eating out is not difficult. I would find any veggie burger (including an Impossible Burger), rice, beans, potatoes, etc. Avocado tacos or a pizza (without meat or cheese) are also favorites! Post-competition I'll provide additional dining out tips for plant-based eaters.

In the short term, I'll be sharing some of the fun and challenging nuggets from my final 6 weeks of training. Then I will bring back helpful tips on how to add more plants to your diet that taste delicious, make you feel good and (also important) don't cost a fortune! Thanks for reading!

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!