Anti Diet Revolution: Non Diet Weight Loss, Food Freedom, Never Diet Again: Recent Episodes
Andrea Heyman, Registered Dietitian
Are you an exhausted mom who is doing her best to feed her family, take care of the household? Do you wish you could lose weight, but it takes too much time? Have you tried other diets but the weight never stays off? As a registered dietitian for over 25 years specializing in weight management, I’ve seen countless women struggle to meet their weight loss and health goals. I’m Andrea Heyman, the host of Anti Diet Revolution, a weekly podcast where I show you the keys to feed yourself, lose weight, and meet your wellness goals without restrictive eating, strict menu plans, or missing out on your favorite foods. We moms are pulled in a ba-zillion directions and typically prioritize ourselves last, which means our health and bodies suffer. In this podcast, I'll provide mindset strategies, tips, tricks to achieve your healthiest body and I’ll share the stories, strategies, and successes to get your healthiest self. Interview guests will share their transformations from a traditional diet culture approach to food freedom. I’m on a mission to knock out diet culture and help you achieve the freedom, growth, improved health, and enhanced lifestyle that comes with adapting the anti-diet approach. Connect: andreaheymannutrition@gmail.comIG: @andreaheymannutrition Website: www.andreaheymannutrition.com
You’ve set the intention to improve your eating habits. Weather that’s to lose weight, feel better, have more energy. Whatever the reason you’ve decided to dedicate yourself to this effort. Great! But often what comes with that is overwhelming focus on food. It’s like it can take over your thoughts and even become stressful. Today lets talk about how this over obsessing about food is unhelpful and I’ll give you some tips on how to handle this.
Is thinner always better? This question came up in a conversation with my 15 year old daughter recently. And without hesitating, she answered yes.
I pressed her a little, and she wavered and changed her answer but deep in her core, her immediate response was the same as probably all of us listening-that yes, being thinner is always more desirable.
That idea comes from a lifetime of conditioning.
Let's talk about this more today!
Imagine if your predominant thought was:
"I’m not good enough."
"I’m doing it wrong. I am wrong. Something about my life is wrong."
"I’ll never be as ___ as her. I’m unlovable."
"I’m undesirable."
"I need to change."
If this is your mind chatter, what type of decisions do you think you will make?
Most likely, you’ll emotionally eat, snack on comfort foods, and quite possibly overeat. And if this is consistently the action you take, obviously it will make weight loss and maintaining weight loss very difficult.
Though you can never completely get rid of these thoughts, by figuring out how to deal with them, you can stop turning to food to quiet your inner critic.
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Women I talk to often say things like: I just need to have more willpower. Or I don’t know why I don’t have the willpower or motivation to lose weight.
As women we’ve been lead to believe that willpower is the key to achieving their weight loss goals, but it doesn’t work, leads to frustration, guilt and shame when we fail again.
You want lasting habits so simply focusing on willing yourself to a goal only results in short term results. If you want to make lasting changes that resulting in long term sustained weight loss, you need more than just to buckle down with a burst of willpower.
So what is willpower? Willpower is control exerted to do something or restrain impulses. It’s really about making yourself do something that you don’t truly want to do.
It requires you to use a lot of energy because you are forcing your way into a goal that you may not really want. And this can leave you exhausted.
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It’s that time of year! When we start gearing up for resolutions and we plan for weight loss, eating, and exercise plans.
I’m all for a fresh start and improving ourselves and health but most of us go about it in a very diet culture centric way.
In fact, the term resolution actually means:
A firm decision to do or not to do something.
And making a resolution means the act of resolving or determining upon an action, course of action, method, procedure, etc. a resolve; a decision or determination: to make a firm resolution to do something.
Which in itself feels like very black or white thinking
Do something or don’t
Diet vs. don’t diet
Good food or bad food
And that is not what the anti-diet approach to weight loss is about.
New Year's resolutions often leave us feeling down, discouraged and frustrated.
Instead I suggest your resolution be this: NO RESOLUTION
Because it is not a winning weight loss strategy.
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It’s that time of year! When we start gearing up for resolutions and we plan for weight loss, eating, and exercise plans.
I’m all for a fresh start and improving ourselves and our health but most of us go about it in a very diet culture-centric way.
Whatever you’re approach, there’s room to incorporate these ten tips that I think are important no matter what approach you commit to in the new year, or really any time.
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Ever look at a food label and feel overwhelmed by the information available?
What really should you be paying attention to on that label and how should you be interpreting the info?
Are some of the claims manufacturers state actually valid and accurate? Sometimes those claims that manufacturers make can feel really diety and like they’re promoting diet culture. I like to use labels in a very careful intentional way so that we don’t go down the rabbit hole of dieting, good foods/bad foods, and that’s what I’d like to share today.
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Many of us have done it—you see a link that claims someone has discovered the "5 things you should never eat" or "the one thing that will make you healthier" and you take a peak.
Today, there is nutrition advice about what we should and shouldn't be eating pretty much everywhere on the internet.
There are a lot of dangers that come with taking nutrition advice from the internet. Today let’s sort through this and talk about the best place to get your nutrition information
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What if I told you one simple practice has the power to transform your relationship with food?
Yep, a few seconds a day of a very simple behavior can completely reform, transform, rebuild your relationship with food.
Listen on to hear more
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As a child were you told to Clean your plate?
Were you encouraged to Eat your veggies first?
Were you told If you eat your dinner you can have dessert?
These are all very well-intended statements from parents and caregivers, that I’ve been guilty of saying myself, in this episode let's discuss the implications of these types of statements and how we can undo the programming they create
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Is weight loss always a good thing?
I don’t think you’ll be surprised to hear that most people think weight loss is good in all situations.
But there’s really more to it than that.
Let me tell you a personal story and share why the answer is not so clear cut, but why we typically think all weight loss is good.
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Have you ever felt or said the words ‘I’m bad’ after eating a cookie or a favorite food. I hear it all the time from clients and want to offer you a reframe of this since it is a very disempowering way of thinking about food.
If you want to transform your relationship with food and your experience with food you must shift the way you look at it.
Many of us have developed a disempowering relationship with food.
This is for many reasons, which I will lump under the umbrella of diet culture
Listen to the full episode to hear how to break this down and improve your relationship with food.
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A friend of mine reached out to me this week and requested I talk about cleanses. She was interested in hearing my take and thought others would be too. So this episode is dedicated to the topic of to cleanse or not to cleanse.
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How many times have you tried to change a habit and form a new one. If you’re like most of us, probably more times than you can count. What if I told you there are really good strategies to help solidify that new habit and break down the process into a very logical stepwise thing instead of a mound of frustration and failure?
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As a registered dietitian, I get asked about carbs way more regularly than you can imagine. They are definitely the most maligned macronutrient of the most recent years. In fact, there are entire communities on social media that insist that not only are humans not meant to eat carbohydrates, but every day you continue to include them in your diet is a day you are killing yourself and dragging your body closer and closer to diabetes, obesity and heart disease.
You can probably guess a dietitian’s opinion on that, but before we get into why you should absolutely be eating carbs, I want to tell you the main reasons people are afraid of carbs in the first place, and why they are necessary for a healthy diet.
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If you’re like me I’ve historically had parts of my body that I don’t like. And I’ve never met a woman who at some point hasn’t criticized their body for one reason or another. Does this mean we have a poor body image? And how can we shift our thinking to improve our body image?
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I was at a function recently and talking to a woman I know and her son who is in his late 20’s. There was a buffet of beautiful food salads, hot foods, etc. I wrapped up our conversation and said I was going to get a cookie. And both of them looked at me aghast, as if they couldn’t believe I would eat a cookie. And I realized they thought because I’m a dietitian I would have really strict eating habits and follow rules about what I can and can’t eat. Most likely, because they have strict rules about what they can eat. I want to talk about this more today and get into some really nitty gritty actionable steps on how you can eliminate food rules.
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👉 Join Anti Diet Revolutionaries HERE
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Ever felt like you HAD to exercise to make up for something you ate? Or decided to do a punishing workout because you wanted to eat your favorite treat later that day? So many of us do this. It’s a very common practice and very understandable given the messages we hear from others. But what if I told you that it’s not having the desired effect AND it’s actually doing more harm than good? That’s what we’re discussing on this episode.
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I’ve had a lot of life transitions lately. My youngest child started high school, my middle child is abroad on a gap year program. And I’ll be transitioning into a new part-time dream work role in a few weeks. All of this has left me tearful, partially because I miss my two older kids now that they’re out of the house, but it’s gotten me thinking about how my role as a woman and mother is changing. And really, we’re always evolving, changing, and reinventing ourselves. It can feel helpless unless we take things more intentionally and approach it as a choice and decide how we want to reinvent ourselves.
That’s what I help women do with their relationships with food. In fact, the process I’ve developed is called the Reinvention Formula. This formula helps professional moms go from out of control emotional eater to a calm, confident eater so you can stop obsessing about food and enjoy life in just 15 minutes per day.
It’s really the process I use with women individually or in a group setting. The next round will begin September 14.
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Intuitive eating is an eating style that includes several key principles. But are these principles consistent with the anti diet approach? Does it work? And how does one get started?
Those are the questions answered in today's podcast episode.
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A lot of professional moms I talk to want fast, fast results, specifically fast weight loss.
I know you’ve heard of programs that promise to lose 10 pounds in 1 month-there are a ton of those out there.
I’m sure many if not all of us have tried one of these programs or many in fact
And there are so many plans promising quick results, but the question that comes to mind is: if these plans really worked, then why are there thousands of options out there? Right? If something was going to work, then there’d only be one option/one diet plan out there.
We hear all the time we should focus on long-term sustainable efforts, and that’s true
But the brain wants results NOW-it’s how it’s programmed so that delayed gratification just doesn’t seem appealing
Is it reasonable to expect fast results.
Instead I encourage you to focus on the journey not the destination
I know you THINK that the destination is what you really want but if you shift your focus to enjoy the journey and who you’re becoming that’s when my clients have the biggest transformations
👉Join me for the Kill Your Cravings FREE webinar HERE
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I was talking to a friend of mine the other day and she was asking me all sorts of questions about the phrase Food Freedom that I use frequently. She said she thinks she understands what it means, but she can’t even fathom how she could ever get to that point of feeling food freedom. And because it felt like such an unrealistic possibility for her, she couldn’t imagine her life with it and the impact it could have on her life.
So that’s what we will discuss today.
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This topic has been on my mind for a while, but I’ve dragged my feet on recording this episode because it is heavy and close to my heart. So talking about it makes me feel a little vulnerable.
Surprisingly, 4 college students reached out to me this summer, kids of people I know,
Surprising because I don’t usually work with this age group, but the mom’s thought my messaging was appropriate for their child
What they all had in common was poor body image and to varying degrees disordered eating
I helped each in different ways, as I thought was appropriate, one I referred to an eating disorders facility
This really broke my heart, because they are all tremendous young women, thriving on the outside, being traditionally successful at school, socially, etc
But on the inside they’re hurting, their self-images and self-esteem is not ideal
And their perception of food is very skewed
They have so many questions about good foods/bad foods, feel guilt about what they eat, confusion about food
And it’s primarily because these wonderful beautiful young women are bombarded with images, on their social media feeds, pictures from peers, and celebrities or others touting-cures for bloating, or weight loss on social media.
This is why it is more important than ever as women, as mothers to get a handle on our own relationships with food so we can role model a fantastic relationship with food.
I provide some specific guidelines to get you started in this episode.
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I had a really nice interaction with someone this week on IG. She made a comment about how my tips were really helpful that I posted and we got a little more detailed about her experience with emotional eating and how that typically spirals. We talked about identifying the emotion and how that initial awareness has been a really helpful tool for her. Based on that conversation, I wanted to provide some additional conversation and guidance on how to discern physical hunger and emotional hunger.
Physical Hunger:
Comes on gradually
Felt in stomach
Any food can satisfy it
Emotional Hunger:
Comes on suddenly
Triggered by an event
Felt in head
Only specific foods can satisfy it
Strategies to manage emotional hunger:
Take a deep breath
Ask yourself if you're hungry. What emotion is causing the hunger? Label the emotion
Make a decision. Will you eat the craved food or not?
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It’s pretty common for people to cruise along and think they're eating really well, then something happens and they revert to old habits or a favorite snack or treat.
They often feel like a failure or that they’ve messed all their efforts up.
When we let go of all or nothing beliefs around food, we really gain food freedom, and more joy in life.
Here's what 'perfect' eating looks like to me:
- Eating all foods, accepting that all foods fit into a healthy diet, not restricting food groups or foods because you think they’re bad, but enjoying all foods in moderation
- Eating a balance of foods from all the food groups
- Eating a variety of foods from each food group
- Not feeling guilty or shame about what we eat
- Not stressing about food choices, especially when we’re at functions or gatherings
Listen to the full episode for more details!
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Summer is a great time to change things up and get a fresh start. Especially since there is a bounty of fresh fruits and vegetables available. But instead of shifting to a new diet plan let's refresh our thinking and utilize that abundance of produce in an anti-diet way.
But sometimes thinking about ditching diets is easier than actually doing it. So many professional women I speak with feel like they need the parameters of a diet to know what and how to eat. They worry if they get rid of those parameters their eating will be completely out of control.
I’m here to tell you that’s not the case, however, summer's bounty of fresh produce makes it an easier transition.
Check out this episode for:
Review of why we should ditch the diet mentality
Five summer-ready foods to keep around
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Ever think you’re doing well with your eating, particularly emotional eating, then something significant or stressful happens in your life and you drop back to past habits.
It can make you feel like you’ve sabotaged any efforts you have made.
Let’s address this with the Emotional Eating Belief Blaster, a 4 Step Process to you get through these tough times.
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This is part three of a three part series breaking down what Anti Diet means. Now this is a new term so there really isn’t a universal definition but to me it means three things. Today we’ll focus on the last of three criteria and that is: feeding yourself is easy.
Feeding yourself becomes easy when you adapt to the anti diet movement. It becomes easy because you:
-know your go to foods
-experience an enjoyable food culture
-allow space for more creativity in the kitchen
-family members become more involved in the kitchen
When you allow eating to be easy, then you open so much more space in your life to really enjoy the best parts of life!
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This is part two of a three part series breaking down what Anti Diet means. Now this is a new term so there really isn’t a universal definition but to me it means three things. Today we’ll focus on the second of those criteria, that is: that All Foods Fit.
If you’re like many of the professional mom’s that I work with, that statement alone may bring up a lot of confusion and questions. Trust me you’re not alone.
In this episode I'll discuss:
-What does all foods fit mean
-Why we've been taught 'good' foods 'bad' foods mentality
-Why is it important to accept the all foods fit approach
Listen to hear more.
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This is part one of a three part series breaking down what Anti Diet means. Now this is a new term so there really isn’t a universal definition but to me it means three things. Today we’ll focus on the first of those criteria, that is: that You Know How to Feed Yourself Well.
If you’re like many of the professional mom’s that I work with, that statement alone may bring up a lot of confusion and questions. Trust me you’re not alone.
In this episode I'll discuss:
-The three pieces that describe anti diet
-What does it mean to feed yourself well
-How to get started trusting yourself with food
Listen to hear more.
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I had a conversation with a client recently who started the conversation telling me all the things that were going on since our previous appointment.
She ate foods she didn’t want to eat because her son graduated from 8th grade and he wanted to go to a particular restaurant
She was chaperoning a field trip and the food choices were limited
She feels like she’s on her own because her husband brings soda and chips into the house
It was a list of all the things she felt were not going well. That weren’t ‘perfect’ for her situation to lose weight,
I stopped before she could continue.
And I had her put things in perspective
The truth is we professional working moms are BUSY and we live in a world that prides business, achieving, striving to do more
And you have accomplished a LOT
But you also want to lose weight. But weight loss NOT achieved the way we've achieved other successes in our lives.
Listen to hear more.
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Sugar! Did you know that we don’t actually have a physiologic need for sugar. We need other carbohydrates, vitamins, nutrients, fat, protein, but we our bodies don’t actually need sugar. Then why do we have such strong cravings for it?
In this episode I cover:
-your body's physiologic response to sugar
-why it is the most craved food
-how to get started breaking sugar cravings
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One of my favorite things about having this podcast is I have been blessed to meet so many wonderful people and had opportunities I wouldn't have otherwise had. Back in March I was invited to speak at a speakers summit by Saira Torres, a fellow dietitian who works in Southern California.
She and I had a fantastic conversation about why diets don't work and the best way to transition to an anti diet approach. I share that conversation with you today.
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I had a client this week tell me they were going to send me a written day of what their typical eating habits are. Then she added, an actual day of eating, not a day where I sneak certain foods and then don’t have to count it because nobody else knew about it.
I immediately knew that so many of us could relate to this and that I wanted to talk about it on the podcast.
I've identified three main reasons why hiding food and being dishonest about what we eat is so common.
👉 Food Freedom Formula begins Wednesday, May 25. More information HERE **👉 Grab the Stop Overeating Challenge HERE
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So you’re sick and tired of all the dieting, dieting messages and dieting talk. Me too. But the question is, how to we create a diet culture free zone at home and at work. Today we’ll get you started with some fantastic tips to create that peaceful diet free zone so you are more comfortable and at ease in the places you spend your time.
👉 Food Freedom Formula begins Wednesday, May 25. More information HERE
👉 Join a Breath of Fresh Air on Mondays at 12:20 EST HERE **👉 Grab the Stop Overeating Challenge HERE
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I really feel that one noteworthy experience early in my dietitian career molded and shaped where I am today and that I'm promoting the Anti Diet message.
In this episode I tell my story of how my training didn't teach me everything I needed to know in order to help others lose weight and keep it off. It was actually trial and error and incorporating non traditional techniques that took me from a hospital dietitian to an anti diet revolution dietitian.
👉 Food Freedom Formula begins Wednesday, May 25. More information HERE
👉 Join a Breath of Fresh Air on Mondays at 12:20 EST HERE **👉 Grab the Stop Overeating Challenge HERE
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In this episode I talk about the body's reaction to extended food restriction and the physiology that occurs with the diet cycle. This may be triggering for some. If you think this topic may bother you, please skip it and join me again next week.
Many of the ambitious, working moms I talk to describe a very similar pattern. They’ve tried many diets, they may have had some success losing weight in the past, but whenever they stop the diet program they were on the weight comes back very quickly.
Today let’s talk about why this is and how to address it.
👉 Join a Breath of Fresh Air on Mondays at 12:20 EST HERE 👉 Grab the Stop Overeating Challenge HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
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Today I have a special guest. Her name is Melissa Wahlberg. She's a physical therapist, a yoga teacher, and integrative health physical therapist and the founder of breathe free physical therapy and yoga. She's developed a proprietary blend of physical therapy, and yoga breath work and other Mind Body techniques to enhance the quality of life of the lives and everyone she treats. She's got a program called a breath of fresh air. This is super cool. I have attended this and it's offered for free on Zoom every Monday at 12:20pm. Eastern time, it's really a 10 minute recharge where you will learn valuable information and inspiration, you'll get to be a part of a guided mindfulness and breathing practice and exercises and a simple stretch. The really cool thing is that Melissa and I are joining forces in the month of May. And so every Monday at a breath of fresh air at those sessions that she offers, I will be there as well. And we are going to be combining forces and focusing on how the breath and breath work can help you with metabolism, stress, eating all types of things. Each week will have a different theme. And today, we're going to have a quick conversation with Melissa you're going to get a feel for her wonderful, wonderful energy and how generous she is. And she is going to walk us through a wonderful breathing session today breathwork session today. I think you're gonna love it.
👉 Join a Breath of Fresh Air on Mondays at 12:20 EST HERE 👉 Grab the Stop Overeating Challenge HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
Day one of the stop overeating your #1 craved food is here!
There are strong psychologic and physiologic reasons we crave certain foods at night and we end up overeating.
We get a big hit of happy feelings from certain foods because we get a big rush of dopamine after eating that food
That’s why we especially crave sugar or refined carbohydrates in these situation because the brain get’s that biggest dose of that feel good hormone
That’s where those cravings come from and when you understand that your body is having a physiologic response and that is what is driving the cravings, we can accept our bodies for behaving the way it is intended, then we can look at breaking this process in a much more matter of fact, less emotional way
Want the rest of the challenge? You can get the recordings of the remaining days here!
👉Grab the Stop Overeating Challenge HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
I want you to think about how you identify your eating style? Think about it. Do you say you’re an unhealthy eater? Do you say you’re uncontrolled? Do you call yourself vegetarian? Our food identity is critical to help ourselves establish healthy eating habits. Let’s break this down in this little nugget of an episode today.
Our thoughts are directly related to the results we have with our weight loss or health goals.
Our thoughts drive our feelings, our feelings then determine the actions we take and the actions we actually take determine the results we get.
We can use that to our advantage and choose our thoughts intentionally so that your weight loss and health goals become reality.
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
Have you given up on your eating habits? If you’re not where you want to be with your health or weight, it’s often because you’ve given up on these goals. I often hear from high achieving spiritual moms that have started new eating habits but hit a setback and never got back on track. What if you DID lose the weight? What if you shifted to someone who gives up to someone who nails their new lifestyle? What else would that open up in your life? Let’s break it down in this episode.
👉Sign up for the Stop Overeating Challenge HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
Hi friends. I think many of you know that I’ve been a registered dietitian for over 25 years. I studied at a Big 10 University, did an internship, took a certification exam just to be a dietitian. Then through my years, I’ve taken various trainings, continuing education programs, have speciality certification in childhood and adolescent weight management and advanced training in weight management. All that is not to brag, but to be perfectly honest and say all of that training is great, but the real lessons I learned along the way working with clients. Today I want to share some of those lessons with you
👉Sign up for the Stop Overeating Challenge HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
It probably doesn’t surprise you but I am a consistent meal planner. Every week I make a list of the meals I’ll make and generate a grocery list accordingly.
There are so many benefits to meal planning such as time savings, money savings and I’m not going to get into the details today, but if you want to listen back I’ve got some great episodes toward the beginning of my podcast.
I want to emphasize that we definitely don’t want to use our meal plan as another diet approach.
👉Sign up for the Stop Overeating Challenge HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
How many diets have you tried? Here’s a shocking statistic, the average woman has tried 61 diets by the time they’re 45 years old.
Whaaat? In this episode we’re going to break this down, and I want to show you how to shift away from regular diet strategies so that you CAN lose the weight and keep it off for good.
👉Sign up for the Stop Overeating Challenge HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
Hi friends. What if I told you I wanted you to stop waiting around to feel motivated to lose weight? What if I told you motivation is not what you need? We’ve certainly been told we need motivation but I think we’ve been duped. Take a listen today and see what I suggest instead.
👉Free 3 Day Virtual Summit. Get your ticket HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
Let’s paint the picture here. You’ve been eating really well, treating your body well, you feel good, healthy, and then you overeat. Maybe you were tired or really hungry or you were hanging out with friends. But you know you overate. It can be a frustrating feeling.
First know that ALL of us have done it. AND we will all do it again. It’s kind of like a part of life. That doesn’t mean I’m giving you permission to overeat regularly, but I want you to know that this is something that is a normal part of life and it happens.
OK, But what’s more important is how you handle things after you realize you’ve overeaten so check out the full episode for tips.
👉Free 3 Day Virtual Summit. Get your ticket HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
It is usually this time of year that I get really tired. It seems like so many things seem to pile up like supporting my kids at their games, getting them to practices, their school work load seems to be peaking, not to mention there are no scheduled says off at work for a really long stretch of time. I’m grateful for all these blessings and I love supporting my kids in all of their activities, but I get tired. And I feel like time is so short. So, how do I stay healthy and maintain all the exercise and healthy eating routines when time is short and I’m a little worn out? That’s what this episode is all about.
👉Free 3 Day Virtual Summit. Get your ticket HERE
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
It feels like everyday we hear different information on what TO eat and what NOT TO eat.
There’s so much noise out there it can get really confusing with all the contradicting messages.
But guess what?
Eating healthy is actually pretty simple.
We make things waaaay more complicated than it needs to be. When we go back to basics we can feed ourselves in a healthy way that promotes healthy sustained weight loss!
I break it down for you in this week's podcast episode.
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day.
We think of it as a once in a while treat. But based on these definitions, it makes sense to focus on self-care daily and perhaps several times each day. So why not infuse self-care into something we already do several times a day, something like eating. As the definitions suggest we are to treat ourselves well so we can indeed do all the things we need to do in an efficient way.
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE 👉Join the Facebook Group HERE 👉Follow me on IG HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
Quit cold turkey. Run a marathon. Cut out carbohydrates. Reduce calorie intake by half.
You may believe that drastic changes are the only ways to achieve the results you want, but that's hardly the case.
When changes are too big, they may be too overwhelming,
We typically don’t start those overwhelming goals-or if we do start we quickly give up after a short time.
Check out this episode to understand how small sustainable changes are the key to success and my top suggestions to get you started!
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
I sort of feel like the anti diet movement is the latest diet trend.
I never thought I’d be part of a trend but it seems like all the big news media outlets (New York Times, Washington Post) are talking about the anti diet movement.
If you’ve been listening to me for a while you know I’m passionate about spreading this mission and message from my experience as a weight management dietitian for over 25 years.
In this episode I'll tell you what this approach is, what the benefits are, and how to get started!
👉Stop Counting Calories! Lose the Weight, Expand Your Life, and NEVER Diet Again is opening up soon. Check out the details here.
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
You know I promote an all foods fit into a healthy diet.
But planning our meals and planning the foods we eat is consistent with that. We want to include nutrient dense foods to ensure we are our healthiest selves. Plus it's also helpful, and saves time.
Having a plan instead of relying on our ability to select healthier, nutrient dense options when we’re overly hungry, or in a pinch for time helps ensure we make the better selection.
With a plan we don’t have to make as many food decisions during the week, we don’t have to waste as much brain space thinking about food choices. And we can often prep the foods we need in advance. All and all planning ahead is a wise choice. So when you are planning meals, why not include these five super packed options into your routine.
👉Stop Counting Calories! Lose the Weight, Expand Your Life, and NEVER Diet Again is opening up soon. Check out the details here.
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a review**
Imagine if your predominant thought was:
"I’m not good enough."
"I’m doing it wrong. I am wrong. Something about my life is wrong."
"I’ll never be as ___ as her. I’m unlovable."
"I’m undesirable."
"I need to change."
If this is your mind chatter, what type of decisions do you think you will make?
Most likely, you’ll emotionally eat, snack on comfort foods, and quite possibly overeat. And if this is consistently the action you take, obviously it will make weight loss and maintaining weight loss very difficult.
Though you can never completely get rid of these thoughts, by figuring out how to deal with them, you can stop turning to food to quiet your inner critic.
👉Join me for the FREE Lose the First Few Challenge here**! Create massive momentum and make 2022 the year you lose weight and keep it off!
👉Stop Counting Calories! Lose the Weight, Expand Your Life, and NEVER Diet Again is opening up soon. Check out the details here**.
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a ratin**
Women I talk to often say things like: I just need to have more willpower. Or I don’t know why I don’t have the willpower or motivation to lose weight.
As women we’ve been lead to believe that willpower is the key to achieving their weight loss goals, but it doesn’t work, leads to frustration, guilt and shame when we fail again.
You want lasting habits so simply focusing on willing yourself to a goal only results in short term results. If you want to make lasting changes that resulting in long term sustained weight loss, you need more than just to buckle down with a burst of willpower.
So what is willpower? Willpower is control exerted to do something or restrain impulses. It’s really about making yourself do something that you don’t truly want to do.
It requires you to use a lot of energy because you are forcing your way into a goal that you may not really want. And this can leave you exhausted.
👉Join me for the FREE Lose the First Few Challenge here**! Create massive momentum and make 2022 the year you lose weight and keep it off!
👉Stop Counting Calories! Lose the Weight, Expand Your Life, and NEVER Diet Again is opening up soon. Check out the details here**.
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
It’s that time of year! When we start gearing up for resolutions and we plan for weight loss, eating, and exercise plans.
I’m all for a fresh start and improving ourselves and health but most of us go about it in a very diet culture centric way.
In fact, the term resolution actually means:
A firm decision to do or not to do something.
And making a resolution means the act of resolving or determining upon an action, course of action, method, procedure, etc. a resolve; a decision or determination: to make a firm resolution to do something.
Which in itself feels like very black or white thinking
Do something or don’t
Diet vs. don’t diet
Good food or bad food
And that is not what the anti-diet approach to weight loss is about.
New Year's resolutions often leave us feeling down, discouraged and frustrated.
Instead I suggest your resolution be this: NO RESOLUTION
Because it is not a winning weight loss strategy.
👉Join me for the FREE Lose the First Few Challenge here! Create massive momentum and make 2022 the year you lose weight and keep it off!
👉It's here**! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Habits to Lasting Weight Loss HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
It’s that time of year! When we start gearing up for resolutions and we plan for weight loss, eating, and exercise plans.
I’m all for a fresh start and improving ourselves and health but most of us go about it in a very diet culture centric way.
Whatever you’re approach, there’s room to incorporate these ten tips that I think are important no matter what approach you commit to in the new year, or really any time.
👉It's here! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
I’m sure you’re familiar with the term cheat day or cheat meal. Basically, a cheat meal is a planned meal that include indulgent foods that wouldn't ordinarily be permitted on your diet. A cheat day is when you allow yourself to consume any foods you want over an entire day.
As a registered dietitian, I shudder when I hear the term “cheat day.” Not because I’m thinking of people shoving donuts and cheeseburgers in their mouths left and right, but because it’s a term rooted in diet culture and it puts foods in strict 'good' and 'bad' categories.
Here’s why associating morality with our food choices can trigger unhealthy eating behaviors and how to ditch the cheat day and focus on more helpful eating strategies.
👉It's here! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
Many of my clients say they want to feel more in control of their food choices.
But I think understanding emotional eating patters, triggers, and habits gives you something bigger than control.
Freedom.
And that freedom is incredible, for example one client described a lifting of a weight that she’d carried around with her since she was in middle school. This has opened up space for her to return to the workforce and she says she doesn’t remember ever feeling this happy.
In this week's episode I provide some strategies on how to really dig a little further and get to the root understanding of your emotional eating.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉It's here****! Empower U! is the updated course that gives you all the tools to kick emotional eating to the ground for good.
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
We go into spurts and phases where certain diets, diet plans are all the rage. For a while it was keto which is still around. Intermittent fasting has been around for several years (as well as fasting in general) but intermittent fasting doesn’t seem to be going anywhere anytime soon.
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.
It does not say anything about which foods to eat, but rather when you should eat them.
It’s really more of a eating style instead of an eating pattern or traditional diet.
However, there are several questions to know if anything is just another diet or not:
1. Do you ignore your hunger?
-
Eat only certain foods? Or Avoid certain foods?
-
Eat on a schedule?
-
Eating pattern is not intended for forever.
If you answered yes to any of these, then it is indeed a diet.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Sign up for a transformational VIP day to get your nutrition in shape once and for all!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
Ever come away from Thanksgiving or another holiday riddled with guilt by what or how much you ate? If that’s the case it can really diminish the joy and experience of the holiday. And that’s no good. I want you to enjoy your holiday to it’s fullest potential and part of that is by not feeling guilty over the foods we may or may not eat during this celebratory season.
Why do we have the guilt in the first place and how do we go about getting rid of it? That’s what we’re talking about today.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Sign up for a transformational VIP day to get your nutrition in shape once and for all!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
Someone in my group coaching program who’d been having success changing her eating habits, eating better, feeling better. Why do I wake up thinking about specific food every day? Why do I still plan when I’m going to eat cake, where I’m going to get it from every day?
The simple answer is that we are so busy doing things for our careers, household, family that we rarely have time for ourselves. And we end of relying on food to bring us joy.
If we can infuse more joy into our lives and feel like we’re living a life for ourselves, not just for everyone else, then we don’t rely on FOOD to give us joy.
What brings you joy?
Sometimes I wonder how much money I would have if I got a dollar every time someone made a comment about carbs:
Limiting them
Cutting them out
Trying not to eat them
Goodness gracious, this macronutrient is so vilified. Today let’s clear up some of the confusion and wade through this complex topic
-Carbohydrates are the body's main source of energy. In their absence, your body will use protein and fat for energy.
-Healthy sources of carbohydrates, such as higher fiber starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins.
-When we reduce carbohydrate intake, we often Replace carbohydrates with fats and higher fat sources of protein which could increase your intake of saturated fat, and can raise the amount of cholesterol in your blood – a risk factor for heart disease.
-So you definitely want to include carbohydrates in a healthy diet, but certainly limiting those that contain added sugar and instead focus on complex carbohydrates such as wholegrains, potatoes, vegetables, fruit, and legumes.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Sign up for a transformational VIP day to get your nutrition in shape once and for all!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
Imagine this…you have a doctor’s appointment, you know the first thing you do is get your vitals taken -blood pressure, heart rate, and you get weighed by the staff in the doctor’s office.
This one act can generate so many emotions for many of us
For some of us the thought of a scale and being weighed is very triggering
It can be associated with disappointment
Lack of validation, we associate a perfect number with been good or bad or good enough or not good enough
Feelings of shame-why can’t I get that number to decrease
Feeling not good enough-Why didn’t the number decrease, why is the number creeping up
To be honest, I don’t think we have the skills to have a scale at home
Most of us don’t have the ability to use a scale in a productive way
And yes, there is a productive way to use a scale
This will probably make many of you listeners question what I mean
IF you can use a scale, and simply look at the weight as an objective piece of data,
More as a tool to assess and understand your body
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Anti Diet Revolution Podcast and leave a rating and review!**
Stay Connected:
Instagram:@adventuresinfeedingmyfam
A client recently told me about how spending time with her family can be very triggering. At some point during the visit, a comment will be made about her body or how she should lose weight
I’m sure many of us can relate to this situation,
Maybe it’s not a family member, but other social situations where we are the receivers of unwanted comments about our bodies or the food we choose to eat.
Why is this so common??
Why is it acceptable to do this??
We'll dive into this and how to tactfully redirect these unwanted comments in this episode.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!**
Stay Connected:
Instagram:@adventuresinfeedingmyfam
I met Aleisha through a podcasting boot camp. She’s starting a podcast to tell more about her story and so much of her story resonated with me. I wanted to bring her onto the show because I think many of you can relate to much of her story. She’s super open about her journey which I really appreciate.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!**
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Is there a one specific way to eat? Certain foods that MUST be included in your diet? Certain foods that you MUST avoid?
When people find out I’m a registered dietitian they look to me for that magic advice of what they should eat.
So what is it? The answer is probably not what you expect.
There’s no one right way to eat, there are no foods you must avoid or include in your eating plan.
In this episode, I’ll give you all some specific healthy guidelines and some additional tips to get you started.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!**
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Much of our programming, beliefs, thoughts about food can be solidified in us at an early age.
In fact much of our subconcious programming is wired by the time we’re 7 or 8 years of age.
You never know how seemingly innocent comments about our bodies or food can be interpreted by the mind of a child.
Obviously, we want our kids to have a healthy relationship wiht food.
We don’t want our kids to suffer through the vicious diet culture.
**We have the ability to be positive role models from our kids.
👉Grab your copy of the 5-Step Roadmap to Weight Loss Success HERE**
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
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Welcome to Anti Diet Revolution.
Did you see that new title. Yep that’s right, I’ve rebranded. If you’ve been a long-time listener you’ve probably notice this podcast evolve a bit. The rebranding reflects that evolution, I’m not changing it. If you’ve grown to love the perspective I support, then you will find what I’m doing familiar.
In this episode I’ll tell you a little more about why it was time to rebrand, a little more about what anti-dieting means, and how anti-dieting can transform your life!
👉Stop Counting Calories! Lose the weight, expand your life, and NEVER diet again. Sign up HERE for the 10 week group coaching program.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
The thing I love most about working with clients is watching the transformations that occur not related to food
-yes they change their relationship with food
-yes they lose weight, even though we’re not focusing on it
-and they come off medication, metformin for blood sugar, their cholesterol medication
All these things are good, but what I love the very most is seeing them light up from inside
It’s like an inside fire was relit after many years of frustration
-seeing women who have given up, thinking they can never experience improved health actually can improve their health
-women who have felt guilty about eating certain foods, relearn that they can enjoy their favorite taboo food, such as ice cream or cookies, and confidently know that they can enjoy it and that they’re not going to binge eat it, this is life-changing for many
Women then begin to rethink many other beliefs they have been holding, that have not been helpful and have held them back from reaching their full potential and happiness.
And this is when the real magic happens!
👉Stop Counting Calories! Lose the weight, expand your life, and NEVER diet again. Sign up HERE for the 10 week group coaching program.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Have you ever heard the statistic that 95% of people fail diets? It’s a common fact out there. Have you ever thought that maybe it’s not the people who are failing? Think about it if the vast majority of people are unsuccessful at it, then I think there’s an inherent problem with dieting. Instead, I propose we flip this statistic on it’s head.
I declare that 95% of DIETS fail people!
👉Stop Counting Calories! Lose the weight, expand your life, and NEVER diet again. Sign up HERE for the 10 week group coaching program.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Let me ask you a couple of questions
Do you actually know when you are hungry?
Do you actually know when you are full?
These are questions we don’t often consider, but I want to dive deep into this today and show you how to get reacquainted with these sensations that so many of us have lost over the years. It’s really a fantastic key to natural weight loss and getting peace with your food!
Win Win!
👉Evaluate your hunger! Grab the hunger scale here.
👉Stop Counting Calories! Lose the weight, expand your life, and NEVER diet again. Sign up HERE for the 10 week group coaching program.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
👉Stop Counting Calories! Lose the weight, expand your life, and NEVER diet again. Sign up HERE for the 10 week group coaching program.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Meal prep food photos and “inspiration” can be found all over the internet, but often these posts promote rigid, restrictive ways of eating that are consistent with dieting.
Moving toward a non-diet approach to eating doesn’t mean that there can’t be any structure around meals and eating – but there’s a way to do it that promotes more flexibility while still listening to your body.
Components of a ‘non diet’ meal plan
Flexible
No strict food rules
Used as a tool to save time and add convenience to your household
Used to get other family members involved, particularly your kids
No pre-set portion sizes are dictated in order to allow you to listen to your bodies cues
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
One of the most common reasons I hear women say they can’t meet their health goals is that they don’t have time.
We live busy lives with careers, family, socializing, and all the logistics related to running a busy household.
We often put ourselves, and our health, on the back burner, prioritizing everyone before our own needs.
But what if dedicating time to ourselves, to our health goals or weight loss goals, can actually CREATE more time?
Wouldn't that be cool?
That’s what I’m here to propose to you today.
First of all, we spend a lot of time thinking about our wellness goals. That new health goal actually takes up a lot of your mental energy just having it mill about in your head.
Often that energy and time spent thinking about the goal, shows up as guilt which is extremely counterproductive.
If we actually committed to doing the thing, we free ourselves up from that angst, and actually create time for ourselves because we’re not preoccupied with the ‘should’ or ‘when am I going to do this goal’
It can actually be quite liberating
Check out this week's podcast, where I go through some more specific examples.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
While not everyone is the same or has the same story, background, or even health goals
I have noticed some characteristics of women who crush their wellness goals.
I hope sharing them with you makes you think about some traits you may have in common and also how you can change your approach so you can be one of those individuals who crush their goals.
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Someone recently reached out to me and described their desire to lower their blood sugar levels. You see they had recently gone to the doctor, had blood work taken and found that they had gained 15 pounds during the pandemic but their blood work showed that they were prediabetic.
Since then, they had been ‘trying’ to lose weight. This was new to them, they’d never been a dieter before and their weight had been previously been pretty stable. But her main question was:
Why Was She Thinking About Food All The Time?
There are two pathways that trigger thoughts about food:
Homeostatic pathway
Hedonic pathway
Hedonic pathway includes:
- the environment around you
- food availability
- your thoughts
- advertising
- emotions
- stress
Tips to Stop Thinking About Food All the Time:
1. Take it easy on yourself
2. Don't be overly restrictive about food
3. Enjoy healthy meals and snacks
4. Drink enough water
5. Identify your patterns and triggers
6. Learn to let thoughts pass
7. Consider mindful eating
8. Move regularly
9. Know when to ask for help
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
I know I’ve been coming off strong with these unconventional opinions here lately.
But you know I’m a non-traditional dietitian bucking the traditional weight management world. !
I hear so many people say “I should lose weight”
The word should always stands out to me.
It makes me wonder what is holding the person back.
And particularly if weight loss is really their goal.
Is weight loss really your goal?
We get so many messages in our society to lose weight
--from medical professionals (tell about Jessica how she hates going to the doctor because she knows they are going to tell her to lose weight)
--from media messages-from entertainers, from models,
There’s really a pervasive message of thinness and that bodies should look a particular way to look beautiful
--Maybe family members have mentioned your weight or commented on your weight before
BUT if weight loss is not YOUR goal then I can tell you right now you won’t lose weight!!
That’s why I suggest ditching the weight loss goal and when we shift our focus, shift our approach
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE**
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
I recently had dinner with a friend and she told me Andrea you should do an episode for people like me who don’t cook. We had a laugh together. And she said 'no seriously, what do I do if I don’t cook'.
You might think she’s exaggerating but something about my friend and the kitchen they just don’t add up. She burns food, sets off the smoke detector in her house, and literally feels stuck in the kitchen. I’ve seen it in action and she’s learned she has other strengths so doesn’t really bother.
So the question is what should she do to get food on the table??
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
We’ve all heard the term emotional eating before
It’s really not a positive phrase or term used to describe positive things
I can’t think of one person who hasn’t eaten as a reaction to their emotions at some point in their life
The reason is that eating provides a distraction and also some immediate gratification
In the short term we might feel better, the food might give us some comfort, or enjoyment or take us away from our actual problems
But what I want you to realize is that it’s not a healthy way to cope with emotions, problems in our life, and all that.
But what if emotional eating could be a good thing?
People ask me all the time if they need to log their food using an app like myfitnesspal?
I usually answer sort of sarcastically by saying I don’t advise my clients to do something that I wouldn’t do.
But in all seriousness, logging and tracking food is not fun. It’s time consuming, tedious and often we underestimate the volume/portion size we eat. Or we only track/log our food on days we know we ate healthy. So for most people it doesn’t provide a good snapshot of what we really eat in a day.
Secondly, when you tell yourself to track, how long does it really last?
You end up telling yourself you’ll track your food, then quit, then feel guilty about it
It’s just another diet culture tactic that sucks us into that diet cycle, ultimately leaving us feeling guilty when we don't maintain the routine long term.
Ultimately, tracking is about calorie counting and in this week's podcast episode I describe why this is an unhelpful habit.
👉Sign up for the Blast Emotional Eating Bundle here and get all the tools to stop the unhealthy cycle of emotional eating!
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Before the pandemic, I was going to the CrossFit gym a couple of times a week. I was very, very regular about it. I had the regular crew that was at the gym at 5:30 in the morning, and I was there every Monday, every Thursday.
This early morning exercise schedule also had me running periodically in the morning on opposite days when I wasn't at the gym, or doing my yoga practice in the morning. And when the pandemic hit, obviously, the gyms were closed, so I could not go there.
Fast forward a year after that, maybe nine months, I realized, oh my gosh, I had lost pretty much all of the strength that I worked so hard to build up. I had a bazillion excuses why I couldn't go back to the CrossFit gym. Finally, I came to the conclusion that I can have 15 minutes in my day to dedicate to a workout because that was something that was doable in my mind. I decided to dedicate 15 minutes a day, only 15 minutes.
Since then, I have been pretty consistent about working out most days, 15 minutes, just doing home workouts that I find on YouTube. And this has helped me reach my goal that I wanted to achieve!
We make all kinds of excuses that keep us from reaching our health goals. But dedicating 15 minutes per day can make a huge difference!
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
I absolutely love this time of year! Produce markets and farmers' markets are overflowing with juicy, fresh fruits and vegetables.
Reasons to use seasonal produce:
Tastes better
More nutritious since it is picked at its peak ripeness
Cheaper
Support local farmers
Tips for Using:
Know which items are in season in your region
Keep meals simple
Ask the farmer their preparation tips
Find recipe inspiration
Avoid ingredient burnout
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Get my favorite ways to use zucchini here**!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
A couple of months ago, I was working with a wonderful young woman named Allison. She came to me and just started blurting out all this information. Sometimes people use me like confessional, She said, it was my birthday and my friend was in town visiting. So we celebrated and went out to eat, I had a couple of drinks and since my diet wasn’t good those days, I fell off the wagon.
But I know I need to be stricter with myself. I will be stricter with myself.
Does this sound like fun? NO WAY. Do you think this kind of attitude leads to lasting healthy eating habits? Would you want to eat healthy if you had this attitude?
NO way would I ever.
This episode is adapted from a webinar I gave in the spring called Put the Fun Back in Food. It’s time we did that and I hope that you’ll see that making food fun is the key to eating healthy and making it a way of life.
Sign up for the new group coaching series which starts on June 28!
👉Sign up for a FREE Discovery Call HERE **and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Get your hunger scale HERE**!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
While it’s unsurprising that most people (76 percent) are planning to travel more than they did in 2020. And 60% say they’re planning to travel more than in 2019.
I can definitely agree with this-I have a got to go for it, you never know what might happen attitude. So I am ready to go!
Many people think that vacation=poor eating habits=weight gain.
I’m here to say that you definitely CAN eat healthy while traveling.
Pack healthy non-perishable snacks. No matter how you travel, your family can keep eating healthfully with these simple options:
- Whole or dried fruit.
- Freeze-dried vegetables.
- Nuts (pre-portioned into snack-size bags).
- Nut butters (travel packs are great for planes).
- Whole-grain pretzels, crackers and bread sticks.
- Trail mix.
- Snack bars. Look for bars made with whole grains, nuts and fruit with few added sugars.
Grocery shop when you arrive to your destination.
If you’re traveling by car:
Road trip stops. There might be long stretches of road with limited options between cities, but road trips don't have to cause a disruption in eating healthfully.
I used to allow my kids to choose any snack they wanted on a long road trip
Tell Cheese puff story with Gabe
- Markets. Pick up pre-washed/pre-cut vegetables, hummus, yogurt, sandwiches, salads and fruit with peels including oranges and bananas.
- Sandwich shops. Choose whole-grain bread, extra vegetables and mustard instead of oil or mayo.
- Drive-thrus and casual restaurants. Focus on items that are grilled, steamed, broiled or baked instead of fried or sautéed. Consider salads with lean protein and a vinaigrette-based dressing, broth-based soups, oatmeal and eggs with whole-grain bread. If you're craving comfort food, just watch your portions — stick to the basics such as a single burger patty without special sauces, kid-size sides and water instead of soda.
If you’re traveling by air.
· Pack your own meals
· Pack a reusable empty water bottle to fill after you pass TSA
Stay in a facility that has a kitchen
· Make simple meals
· Eat breakfast in your lodging
Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover:
✅Monday: Attitude of Gratitude
✅Tuesday: Embrace Your Senses
✅Wednesday: Unplug to Enhance Enjoyment
✅Thursday: Understand Hunger
Sign up now: Adventures in Feeding My Fam Facebook Group
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
My oldest son is back home from a GAP program and I’ll be honest, I haven’t been to the grocery store for a big haul in a couple of months! Last night when I finally went I was so pleased to find all of the healthy options you can whip together to make a 10-minute meal. In this episode, I’ll share my top meal ideas and nutrition guidelines to help you whip up simple and quick meals for your family.
“I’d rather spend a little bit more and have the ability to put a healthy meal together for my family than not do it at all or rely on less healthy options.”
Tips for a QUICK nutritious meal:
⌚ Include 3 food groups (fruit, vegetable, dairy, protein, or grains)
⌚ Use frozen or canned vegetables
⌚ Utilize vegetable based soup starters
⌚ Use frozen or canned protein options
You can absolutely make healthy meals in 10 minutes by utilizing some of the convenient food options at your grocery store! You just want to be sure to have at least one item from the 3 main food groups to be a nutritionally jam-packed QUICK meal.
Highlights
05:10 Frozen/Canned vs. Fresh
07:15 Pre-cut vegetables
08:17 Quick salad options
09:36 Protein options
11:50 Carbohydrates
13:00 Quick meal ideas
Utilizing some quick-cooking options from your local grocery store can help you save time AND help you reach your health & wellness goals. Try out some of these meal ideas and let me know in the Facebook Group how you liked it!
Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover:
✅Monday: Attitude of Gratitude
✅Tuesday: Embrace Your Senses
✅Wednesday: Unplug to Enhance Enjoyment
✅Thursday: Understand Hunger
Sign up now: Adventures in Feeding My Fam Facebook Group
📆 Mark Your Calendars! Detox Your Diet [FREE] Webinar: Monday, June 21st, 7:00pm est. Learn how the weight loss industry takes advantage of us as women and 3 simple actions you can take to get started immediately to get yourself off that diet rollercoaster. Save your seat HERE!
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
I used to joke that one thing I learned after having kids was how to eat fast and at first I thought it was a joke but then I realized how detrimental this was to my health by putting my own needs down on the priority list. Fast forward a couple of years and I found that I was STILL eating fast just so that I could get to the next childcare task or household task and I realized how poorly I was treating myself. In this episode you’ll learn the benefits of adopting mindful eating techniques plus I’ll share my top Mindful Eating tips to get you started on the right path.
“Learning mindful eating practices really helps us re-learn when we ARE hungry and when we are NOT hungry.”
In this episode you’ll learn:
💥What is mindful eating
💥Benefits of mindful eating
💥Mindful eating techniques
💥Mindful eating vs Emotional eating
💥Hunger scale (link)
Most weight loss programs don’t work in the long term and about 85% of people with obesity who lose weight will either return or exceed their initial weight within a couple of years. This is why I’ve shifted my nutrition practices to reflect alternate or better strategies to achieve weight loss. Mindful eating is one of the techniques I’ve used to help my clients achieve their weight loss goals.
Highlights
03:44 What is mindful eating
04:57 Mindful eating outcomes
07:07 Hunger cues
08:00 Mindful eating vs weight loss
10:00 Mindful eating and emotional eating
11:10 Mindful eating tips
Mindful eating can help you lose weight just by changing your eating behaviors and reducing your stress around food. You’ll also notice that your food comes alive or starts to taste better when you take the time to chew your food more thoroughly. How does the food make you feel? Mindful eating will encourage you to really take a close look at how your body feels and responds to the food you’re eating. Using a hunger scale can also help aid you in implementing some of these mindful eating techniques.
Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover:
✅Monday: Attitude of Gratitude
✅Tuesday: Embrace Your Senses
✅Wednesday: Unplug to Enhance Enjoyment
✅Thursday: Understand Hunger
Sign up now: Adventures in Feeding My Fam Facebook Group
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
I can’t tell you how many times I’ve talked with someone and they get super excited about health and wellness and it eventually leads to “I should do this” or “I want to lose weight” but then it’s immediately followed by an excuse. In this episode I’ll discuss the most common excuses to a healthy lifestyle and how you can BUST through them to reach your wellness goals!
“Getting off that diet rollercoaster and eliminating food rules from your routine are really the key to long lasting success.”
Top 7 Excuses
🚧 Don’t have time
🚧 Too tired to work out
🚧 Too expensive to eat healthy
🚧 Healthy food tastes bad
🚧 I’ve tried all the diets and they don’t work
🚧 No support from family or loved ones
🚧 The all or nothing attitude
You can make a BIG difference in just a few minutes, and this will make a HUGE impact on how you feel!
The most common excuse for living a healthy lifestyle regime is that they don’t have time. Give yourself permission to do a 10, 15, or 20 minute workout! That alone will re-energize your body, give you better sleep, and give you more energy!
Highlights
02:00 Find time to exercise & eat healthy
03:30 Ways to re-energize your body
04:40 Strategies to cut down your grocery bill
07:00 Getting off the diet roller coaster (See Ep. 43 & Ep. 41)
How much is it costing you for not eating healthy? Are you losing days from work because you're sick? Or extra money on copays because you’re going to the doctor? There are many ways to cut your grocery bill by utilizing a co-op, buying inexpensive ingredients (lentils, rice, and beans), all while increasing the health of your meals!
Small changes over a long period of time is really what it’s all about.
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Stay Connected:
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Many of us think we need to have all these rules when it comes to eating, which couldn’t be further from the truth. In this episode, I'll discuss some common food rules we put on ourselves and why it’s difficult to stick to them.
“Most of us cannot outwill what we’ve subconsciously wired into our brain.”
Common Food Rules:
❌Low Carb
❌No sugar
❌No processed foods
❌Don’t eat after a certain time
❌Drink a glass of water when you're hungry
What food rules have you set for yourself?
If you had a food rule how long were you able to stick to it?
Typically having food rules is a recipe for feeling guilty, frustrated, and generally down on yourself.
Highlights:
02:04 Diet cycle
04:20 Psychology of restriction
05:04 Food rules & our subconscious
The more you try to restrict, the more frustrated and guilty you feel in the end.
When you tell yourself not to eat carbs, what do you think about all day long? Carbs! Setting these rules puts more emphasis on the food you're trying to avoid.
The negative perspective of “don’t eat this” or “don’t eat that” is not a healthy way to go about it. Maybe try a new food rule “eat vegetables all day long”...
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
**Stay Connected:
FREE Discovery Call: click here**
Instagram:@adventuresinfeedingmyfam
Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam
Many of us think meal planning has to be more complicated than it actually is. In this episode, I'll discuss five common meal planning myths and discuss why they're not true so you can simplify your meal planning process.
Myth #1. You must make a new recipe each night of the week
-utilize leftovers
-prep food ahead on the weekend
-new recipes only 1-2 nights per week
-otherwise use recipes
Myth #2 Meal plans are complicated and take a long time to create
-try using a 2-3 week cycle menu
-as time goes on meal planning gets quicker
Myth #3 Grocery shopping is time consuming
-once you have a meal plan creating a grocery list is quick
-go to the same grocery store so you are familiar where items are located
-don’t waste time going down unnecessary isles at the store
Myth #4 Meal planning is a dreaded chore
-saves time in the long run
-can be fun to create a dreaded task
-use positive attitude can change your mindset
Myth #5 You have to plan seven meals per week
-use leftovers
-order out so you don’t have to prepare all seven nights per week
Helpful links:
FREE 1:1 discovery call
Get the Keys to Goal Setting Success here
You can find me on IG here
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How to organize your recipes
1. Hard Copies
a. in journal
b. in binder
c. in file folder
d. in photo album
e. **on the inside of the kitchen cabinets
f. Expanding file folder
g. Scrapbook of family recipe favorites
2. Digital Options
a. Paste url of a website recipe into digital app
b. Scan and upload photos
c. Big Oven-popular option
i. Access on web, smart phone
ii. Not using paper
iii. Not taking up space
iv. Calculate ingredient list based on number of ingredients
v. Generate grocery list
d. Chef Cap
i. Similar features as Big Oven
- Don’t believe that you will actually achieve your goal
- Sometimes if we have had so many failures on the road to health and improved eating habits, we don't actually believe we will achieve our health goals
- This is the biggest roadblock
- If you don't believe you will achieve your goal, you won't achieve your goal
- This belief should be the first thing we focus on
- If the goal is to lose 50 lbs but you don't believe its a realistic goal, then a more appropriate goal may be to lose 5lbs
- If that is believable, then that's the goal you should set for yourself
- If you have a lot of resistance to the goals you are setting, then you often overthink it and ultimately sabotage your efforts
-
Is it too much of a stretch?do you really believe the goal is possible for you
-
Do you have a strong enough reason to meet the goal that you have set
-
You need to have a strong purpose
- If you're setting a goal because society and other people want you to do it, you won’t meet the goal
- You need to have a strong purpose and along of times understanding what the consequences are of not meeting that goal is a good way to go about it
- Who does the goal benefit?
- If it benefits yourself and other people, it's easier to achieve
- Get clear on your WHY? If the why is not a good reason or your own why you
- We are most driven to avoid pain and consequences
- We want to avoid those consequences in a healthy way
- Saying things like i “should do this” doesn't work
- If you've got should in your goal, it's not a strong enough goal for you to work towards
3.Writing goals down
- Strong link between written word and subconscious mind
- Writing things more powerful than just thinking about the goal
- Put it on pen and paper
- Telling someone else your goal is even stronger
-
This makes you more accountable
-
You were not specific about the goal
-
Without a specific plan/goal, you can get tripped up and stuck because it's like the vague goal can change from day to day
- Goal can be edited and refined over time if needed (can even be done every day or week)
- Starting it can help you become clear on what the goal really should be
5.Setting too many goals
- Once they have one goal and establish it in their new habit, then you can focus on another
- If you set too many goals, where are you supposed to focus your energy
-
Go deep and all-in on one goal than shallow on a bunch of goals
-
Didn’t expect the goal to happen now, you thought it would happen in the future
-
You didn't expect it to happen now, you expected it to happen in the future
- If you do not think the goal is gonna happen now, it's not gonna happen now
Helpful links:
Get the Keys to Goal Setting Success here
Six-week group coaching: Pathway to Lasting Habits info here
You can find me on IG here
Join the FB Group
Point 1: Emotional/Cognitive Background of Changing Health Behaviours
- Recognizing lots of emotional challenges when changing eating/lifestyle habits
- It's not about giving information to someone one time and that's enough to change their life and for behavior change to occur, it has to be over a time period
- Majority of folks know what they want to do, but hard to put into practice
- There is a cognitive and emotional element that may hinder behaviour change/ putting it into practice
- Most people know that exercise is good, eating right is good
- It's trying to tap into emotions or feelings hindering you from making it happen over the long term
- Refocus on how you can maintain maximum health and knowing that it will take a long time
- Trying to make it more of a lifestyle so in the long term have the health goals you desire
- Few and far between the number of people that can get information and incorporate that into their life permanently
Point 2: Physicians Need to Changing the Message
- Most people coming to dietitians so they can lose weight due to doctors telling them this
- Doctors tend to wait to give advice until there is a problem
- What if doctors changed the messaging for people to change healthy lifestyle habits from a reactionary standpoint to a preventative standpoint
- For most people, weight loss tends to be the goal
- The doctor might give an intervention diet tip sheet without taking into account anything about the patient
- Focus should be more based on behavior as opposed to weight
- Doctor won't have all of the information the person needs
- Either the person does nothing at all, or person offered medicine, people offered a diet sheet, or they go to a dietitian
- Lots of nutrition information out there, some true and some isn't
- We live in a diet culture world where weight loss is the messaging and many people don’t have expertise
- Very conflicting information when it comes to healthy living
- Many don't know where to find reputable health information
- Confusing to find information if you have multiple comorbidities
Point 3: How Professional Training has Affects Personal Approach
- Philosophy is trying to simplify a healthy eating lifestyle
- Trying to have more balance with eating and being more in tune with it
- Many women may feed kids great and feed themselves poorly or many are overly restrictive
- Knows when to meal prep and when grocery shopping is done but also know when it might be more difficult to do these things
- The mistake is giving so much information and not knowing how it fits into people’s lives
- Instead of making huge drastic changes in one time, trying to include it so it becomes more of a lifestyle
Helpful LinksJoin Group Coaching: Journey to Food Freedom here
Get my favorite 10-minute meal ideas here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Point 1: Why You Should Use Your Freezer
- Saves time by using frozen already prepped food
- Easy to have on hand for a quick meal later
- Saves money
- you can buy in bulk and stock up on good sales and then freeze what you won't use right away
- Keeps things fresh
- You don't have to throw away spoiled or stale foods, freeze them instead
- The freezer super convenient
- Having things on hand eliminates the need for last-minute runs to the grocery store
- Freezing is Healthy
- Freezing fresh fruits and vegetables when they are in season and at their peak ripeness and full of nutrients or when things are on sale, you can have that all year long
Point 2: Tips to Best Use The Freezer
- Keep freezer nice and tidy
- People have the tendency to pack things in there as tight as possible
- But really an orderly freezer allows for air to circulate around the unit and it makes it easier when trying to find specific items
- It also avoids having to unpack all the contents and repack everything when you need to find what you're looking for
Point 3: How to Go About Storing Before Putting Into Freezer
- Put the large dish into separate containers
- Cool food before it goes into the freezer
- If you put hot foods in the freezer, other food items can partially thaw
Point 4: What containers are the best to use?
- Make sure containers are freezer friendly
- If it's flimsy wraps or containers not designed for the freezer, you may end up with freezer burn or spills in freezer
- Containers that lock in moisture of the food in order to preserve it
- For short-term storage
- Strong plastic wrap good for solid food
- Plastic containers work well for short term storage
- Zipper bags good for soups, smoothie mixes
- For longer storage
- Glass jars or containers work really well
- Leave space at top of container so when it cools in the freezer, the glass doesn't shatter
Point 5: Labelling is important
- Label with the name of the food item as well as the date that you put it in there
- Important to know if the shelf life of your food item safe to eat
- Also important to keep you from confusing the food from something that it's not
- Charts out there showing how long to store in the freezer
Point 6: How we can meal plan by using freezer staples and meals
- Keep a running list of inventory in the freezer
- List everything you have in the freezer and delete item once you've used it
- Look at inventory list and use that item to create your weekly or monthly meal plan based on that idea list
- Miscellaneous things in the freezer can be used to complete recipes or have them as accompanies in the meal
Helpful LinksJoin Group Coaching: Journey to Food Freedom here
Get my favorite 10-minute meal ideas here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Point 1: Benefits of Plant-Based Diets
- Medical health benefits of a plant-based diet include:
- Reduce blood pressure
- Increasing heart health
- Help prevent type 2 diabetes
- Helps folks lose weight
- Helps reduce the risk of certain cancers
- Ramps up brain strength and can reduce the risk of dementia and Alzheimers
- Higher in dietary fiber
- Reduces inflammation in the body
- Common chronic diseases are not only preventable but reversible
- By transitioning to a plant-based diet, can reduce the likelihood of developing these health conditions
Point 2: My Reasons for Maintaining a Plant-Based Diet
- Animals that are cultivated and grown for being eaten in the USA are not being treated in the best ways
- Even organic animals are not given a lot of space or living in the best conditions
Point 2: How Do We Transition to A Plant-Based Diet?
- Know why you're doing it and understanding your mindset
- Important to be clear on your reason for embarking on a plant-based diet
- This is a big lifestyle change so it will get tough at times, but having a clear reason will help you stick to your goals
- Understanding your mindset is also important
- Go slow and go in stages
- Very few people can transition to a plant-based diet overnight
- If you are just getting started, start with one night per week that you are meatless
- After you become used to that, ramp it up to two nights a week
- Keep in mind that progress is not perfection, and continue at it
- Meal planning will become important
- If you are not used to plant-based eating it will take some initial effort as you don't have a repertoire of meals
- Have a meal plan that includes some of those plant-based meals
- For meal planning tips, go back to listen to Episode 33
- Find simple plant-based recipes
- We may try to make elaborate things and this can be very overwhelming
- Taco’s, soups are great ideas
- You can google the search term simple plant-based meals and that will give you a lot of options
Helpful LinksJoin Group Coaching: Journey to Food Freedom here
Get my favorite 10-minute meal ideas here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Point 1: What to Do When Your Spouse is A Picky Eater
- Don't ask, don't tell about what's in the dishes
- Don't volunteer what your making
- If you make a pizza with cauliflower crust, just make it, don't volunteer that information
- Often times folks will try things and not necessarily even know
- Have partner suggest some recipes
- Ensures they have some buy-in on what the food options are
- If the recipe is really limited, you can always balance it out with a healthier side dish just to balance it out for the rest of the family
- Try to put a healthy twist on the dishes that picky partner likes
- Substitute a whole grain for a regular pasta
- Gets them to try something they will enjoy without having the less healthy version
- Kindly explain to your partner why it's important to try new foods
- Do this without airing on the side of being a nag
- Remind partner that what they eat impacts their health and what other family members will be doing
Point 2: Simple Reminders for a Picky Eater Spouse
Adults, just like kids, can change their eating habits and become less picky
- Encourage partner to change the way they talk about food
- Instead of saying “I am a picky eater”, say “I am willing to try new things”
- If they continue saying you are a picky eater, you will remain a picky eater
- If they start saying that you are willing to try new things, they will be more open to experimenting with new foods
- Identify why you don’t like it
- Is it the texture? Smell? Colour? How it looks?
- Just interact with the food more instead of automatically jumping into not eating it
- If they are willing to try new food, have a conversation about it and know what it is they don’t like about it and why it’s not typically something they would eat
- Encourage them to start with easier foods
- Don't start with foods with strong flavours for instance as this may discourage them from trying new foods in the future
- Remind any adult trying to expand their palette that it can take up to 20 times
- Be patient with spouse and praise them for their efforts
- Not easy when all your life you have been a picky eater and you are trying to change eating habits
Helpful LinksJoin Group Coaching: Journey to Food Freedom here
Get my favorite 10-minute meal ideas here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Point 1: What is a Family Meal?
- Family meal is when every family member sits down together and eats together
Point 2: Benefits of Family Meals
- Harvard study found that families who eat together twice as likely to eat their five servings of fruits and veggies as opposed to families that don't eat together
- Tells us that family meals are typically more nutritious due to family meals being more planned and balanced
- There will be a lot more variety and healthy foods
- Kids who eat regular family meals tend to eat a wider variety of foods and tend to be less picky eaters
- This can be due to having role models sitting down and trying foods with them
- Less emphasis on them eating foods like veggies because everyone is focused on the conversation at the table
-
For younger family members, regular family meals help promote language skills, helps them develop patience and dexterity with utensils, and helps them develop social skills (like manners, taking turns, passing items to family members)
-
Provide an opportunity for family members to come together, strengthen ties, and build better relationships
-
Self-esteem can be built-in family members because everyone gets a chance to talk
-
Research also suggests that when families eat together, they have a really strong bond
-
We have disconnected lives when at work and school, so it helps us to reconnect
-
Allows parents to understand what's going on in child’s school life
-
Great time for parents to be good role models
-
Can set an example of what healthy eating is and healthy polite table manners
-
Research shows that families who eat together have a lower rate of obesity
-
Talking more and eating more slowly, and focusing more on the conversation instead of eating food fast
-
Kids that have regular family meals at home have a lower chance of engaging in high-risk behaviour and tend to have fewer mental health problems
7.Kids who have family meals tend to do better at school
Point 3: How Many Family Meals Should You Have?
- Research shows there tends to be a dose effect, in that the more family meals you have together the better
- This means that having even one meal together a week is beneficial
Point 4: How Do We Get This Done?1.Make family meals a priority in your household
- Focus on the importance of being together as a family
- This is more important than making an elaborate meal
- This can get people tripped up as you don't have to make an elaborate meal
- Even making a goal of doing one family meal a night more realistic than wanting to have 5 family meals a week
-
Set yourself up for success
-
Keep meals simple
-
Meals don't have to be elaborate
3.Have other family members plan the meals for the night or that week
- Allow kids to help plan the meal, prepare the foods, set the table, and clean up together
- Cook together with other family members
- Eating part of the meal together most days of the week is beneficial
- Order-in if you don’t have time to cook
- Take the pressure off sometimes and enjoy family time together
4.Get kids talking about their lives
- Talk about the high’s and low’s of the week and the high’s and low’s of the day
- Other games that you can play
Helpful LinksJoin Group Coaching: Journey to Food Freedom here
Get my favorite 10-minute meal ideas here
More information about From Emotiona
Point 1: Overview about Leftovers
- Using leftovers gives you the opportunity to have a hot meal for lunch
- Providing tips on how you can get the best use out of leftovers
Point 2: Tips for How to Use Leftovers
- When you're packing up foods, do it smartly
-
If you've got enough leftover food from a meal to use for an entire family meal on another evening, consider freezing the entire meal in a big batch so that you can save it for another day. Otherwise, when you pack up your foods, pack it into individual servings so that various family members can take them for lunches in the upcoming day or days
-
When you are meal planning, consider how you repurpose what you’re making
-
Can a leftover entree be used in the following night's meal?
-
Will go over this in the monthly meal map method course (currently developing)
-
Consider having a ‘leftovers night’ for dinner
-
I only cook 6 nights a week meaning one night is a freebie night
- Everything was taken out of the fridge (all the leftovers from the previous week) and we use all of that up
-
This is a really good way to prevent food wastage and give you a night off from cooking
-
Think about the ingredients that you're making
-
Can those roasted veggies that you used on Tuesday night be used as a dish the following night?
- If yes, make extra veggies so you can streamline the process and make it easier
- I use it when selecting grains that I'm going to be making
- I will use the same grain for a couple consecutive nights and only make it the first night's meal
-
E.g If I making rice or quinoa, I will eat that 2 nights in a row but I only make it on the first night’s meal
-
Make soup!
-
Anything can go in a soup and taste delicious!
- So many veggies that you’ve used in previous nights meal can easily go in the soup left chunky or purred smooth to make a nice soup
-
Prevents food wastage and perfect way to utilize extra veggies
-
Anything in a taco!
-
You can put any leftover food into a taco and make it into a fun finger food
-
Kids love tacos and pretty much eat anything if it's in a taco
-
Use leftovers as a side dish
-
If you don’t have enough leftovers to make a full complete meal, you can definitely use your meal from one night as a side dish for another meal
-
Use leftover rice and veggies to make a fried rice
-
Creating a new recipe from those two components that you had leftover
Helpful LinksJoin Group Coaching: Journey to Food Freedom here
Get my favorite 10-minute meal ideas here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
What are the downsides to being a short-order cook?
- It prioritizes and legitimizes kid food
- We don’t want our kids to grow up on childish foods but instead have a more balanced diet
- When we are constantly giving into those requests and feeding them those foods, we are legitimizing those as the preferred better choices
- It allows children to control the meals
- This does not mean control in a negative way
- You as a parent are in charge of what the food choices are
- Its a child's responsibility to decide how much and when they are going to eat
- This is the healthy parent-child feeding relationship
- In the vast majority of cases, this is successful
- Cut off their exposure to a variety of foods and flavors
- As parents, we want our kids to eat a variety of foods but also, a variety of flavors as well
- This ensures that their world is opened up to more choices
- Breeds resentment in the short-order parent
- It takes a lot of time, uses more food, and often wastes food as well
How to get out of the short-order rut?
- When planning meals, make sure there is at least one choice at each meal that every family member will eat
- As their palettes open and broaden, this meal planning process becomes a little bit easier
- Get kids involved when planning meals
- If they feel like they have some say, there is some buy-in there
- Give some guidance to promote a healthy, balanced meal
- Try serving food family-style
- So kids have access to the choices you've selected, but they also have control over how much they eat
- Eat as a family
- They need to see that you are trying the foods that you are wanting them to eat
- They need to see that you have a positive relationship with food and that you are comfortable putting all of these things into your mouth and body
- You are the ultimate role model
- When you're together, you can create a relaxed, enjoyable atmosphere that is conducive to trying new foods and allowing kids to become confident eaters
- Create some structure
- Decide what your rules are at the table and be consistent with them
- E.g not getting up from the table right away
- E.g one-bite rule (done in a non-pressured way)
- Decide what your rules are at the table and be consistent with them
Helpful LinksJoin Group Coaching: Journey to Food Freedom here
Get my favorite 10-minute meal ideas here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
I just finished the webinar The Non-Diet Journey to Weight Loss and Improved Health. A wonderful group of women showed up and we had a good time chatting.
I won't go into too many details about the webinar but I did want to share two things here in this brief podcast episode:
1) How I started including non-diet approaches into my nutrition practice
2) Details on a six-week group coaching program that begins Monday, March 8 at 7pm EST
Group Coaching: Journey to Food Freedom is here.
Get 10 Mantras For Improved Health here
You can find me on IG here
Join the FB Group
Overview
- Lots of people tell me they want to meal plan, but just don’t know where to start
- Have this paralysis and never find a way to get over the hump, start meal planning and have a system that really eases things
- Meal planning can make things easier, it's very beneficial
- Save time and money when you have a regular meal plan
- Giving you first tips to help you get going
- Refine meal planning process and pick up additional tweaks to add to meal system to make meal planning easier and work for you
2-2-2 Method Overview
- In a week, when planning meals, I only have two meals that are a little bit more elaborate, two meals that are super easy and quick, and two meals that are an average length of prep time
- Method defined by length of preparation time
- If elaborate meal planning does not fit into your life, then you will have more recipes that fall into middle category
- People don't know how to pick recipes and they get stuck
- This is a more streamlined system
- You don’t have to reinvent meal plan week after week
2-2-2 Method Prep Times
- Two elaborate meals: 40min-1 hour
- Two easy/ quick meals: 10 min
- Two average meals: 20-30 min
How do I choose and where do they go?
- We can talk a bit more about meals you make that are your go-to's and get more ideas generated
- Link in show notes that you can access My Five Recipes that are my fallbacks that take a short amount of time and don’t require lengthy prep times
Helpful Links
Free Webinar: The Non-Diet Journey to Weight Loss and Improved Health, Feb 28 at 11 am EST register here
Get my favorite 10-minute meal ideas here
You can sign up for the 52 Recipes challenge here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Point 1: How will you know a Diet is Healthy and Sustainable?
- Should include exercise
- Have a variety of foods from all the food groups
- Be created by someone who is credentialed and professional about the information they are putting out there
- Slow and steady weight loss
- Include portion control
- Allow snacks in between meals
- Not rely heavily on supplements
- Include small portions of your favorite foods and beverages
- Some sort of science to back it up
- Include plenty of water!
Point 2: What to Consider When Looking at Diet Plans
A)Does this Diet Plan Match My Eating Style?
- You want to look for a diet that matches the way that you eat
- Can accommodate travel or dining out patterns
- Has a family-friendly approach that everyone in the household can follow
- Does it require special preparation and cooking?
- Is this something I can maintain for a long time
***B) Does it Match my Exercise Level?
C) Does it include the foods I like and the Foods I can Afford and Prepare?***
- Diets with new and never-eaten ingredients will probably not allow for sustainability
D) How Quickly will I Lose Weight?
- How long has it been since you’ve started picking up weight or been at your current weight? Chances are, it's more than five or six weeks
E)Can you still have your favorite foods on this diet program?
- Have a diet program that encourages a balance of healthy foods also including favorite foods
F) Does this program call for small gradual changes or very quick sudden changes?
- Small Gradual Changes?
- Chances are you will be able to maintain the program long- term
- Sudden Changes?
- Most likely, you will revert back to old defaults and not maintain this long term
G)Do you want a structured plan or something more flexible?
- Most people prefer a more flexible plan as its more long-lasting and more doable for the long term
- Some people may need a stricter plan, but typically only for a short period of time until they can get into the flow and make their new lifestyle a part of their routine
Side Note!
Important to consider if you have health issues that need to be addressed related to your food
- Don’t want a diet plan that will make health issues worse than they currently are
- What plans have you tried in the past?
- Why aren't they working anymore?
- Why did they fail?
- If you are not still on them, that is not a sustainable eating habit for you
Helpful Links
Free Webinar: The Non-Diet Journey to Weight Loss and Improved Health, Feb 21 at 11 am EST register here
You can sign up for the 52 Recipes challenge here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Point 1: Overview of Emotional eating
- Finding comfort in food very common
- Uncomfortably and triggering about this topic
- Break down of what emotional eating is, why we do it, and identifying emotional eating triggers
- The first step in shifting eating habits and eventually result in you being healthier
Point 2: Quote about emotional eating
- Unless an emotional eater finds a new way to make peace with her internal distress warnings, the unconscious compulsion to overeat will win out time and time again”
- Approach emotional eating as something to be conquered and will ourselves to overcome
- If we can’t break these habits at a deeper level, we will never be able to get rid of them
- How many times have you heard yourself or someone else saying, “oh i'm an emotional eater?” and they kind of resign because they know they seem to cannot get rid of this routine/habit
- We can break down these habits from the very core
Point 3: What is emotional eating?
- When people reach for food several times a week to suppress negative feelings
- They feel guilt or shame after eating this way
- Emotional eating associated with negative emotions that
- Food is a way to fill that void because it gives you instant gratification and temporary wholeness
- It is a way of coping and has nothing to do with actual hunger
- Folks more likely to emotional eat don't have:
- A difference between emotional and physical hunger
- Tend to have negative-self talk
- Someone that retreats from getting social support in time of emotional needs
- Don't have other healthy coping strategies in times of stress (e.g meditation, exercise etc.)
Point 4: What are triggers that result in emotional eating?
- You’ve just scolded one of your kids, and now you have anger and also guilt, so you reach for food
- Having an exhausting day, and you are under satisfied with the day
- Anxiety
- Unwritten rules from society as parents and mothers to be perfect
- Overwhelmed feeling, feeling of sadness, feeling of giving up
Point 5: What Are Your Triggers?
- Write it on paper
- So you can be more aware of things that make you emotionally eat
- Deep-rooted in subconscious
Point 6: What can we do?
- Be aware
- Journal to give insight about:
- What this means to you
- Find ways to limit that trigger (avoid limiting beliefs)
Helpful links:
Free Webinar: The Non-Diet Journey to Weight Loss and Improved Health, Feb 21 at 11am EST register here
You can sign up for the 52 Recipes challenge here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Today I’ve got my friend Toni-Ann from the Real Happy Mom podcast. She talks about how she manages meal planning and prep in her super busy household. She tells us how she includes a variety of meals from her Jamacian background, American foods and her husband’s native African cuisine. It’s a pretty cool balance and fusion she has going on in her house. Plus she has streamlined a lot of the grocery shopping and meal prep processes to work really well in her household.
Helpful links:
Free Webinar: The Non-Diet Journey to Weight Loss and Improved Health, Feb 21 at 11am EST register here
You can sign up for the 52 Recipes challenge here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Here are some helpful links to find Toni-Ann
Instagram
Facebook
Podcast
Sometimes I see the eyes glaze over. For some, the longer the ingredient, the more you think 'there's no way I can make that' or 'that's too complicated'.
If that sounds familiar, then this episode is for you!
Whether you're a mom with small kids and have very little time to cook or you don't enjoy cooking but still want something healthy to eat take a listen to this episode.
I provide reasons to keep standard ingredients available that you can prepare in different ways to come up with a variety of meal options.
Helpful links:
You can sign up for the 52 Recipes challenge here
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG here
Join the FB Group
Replace ‘Should’ With Positive Self-Talk! This ONE THING Helped Me Hit My Health Goals
Ok. I’m guilty. I’m guilty of it too. I’ll admit it.
Let me tell you what I’m talking about.
It’s the self-talk
WE all do it, many of us do it when we’re trying to change our eating habits
In this episode I’m going to lay out the facts why this is so damaging and I’ll give you three tips to change that self talk
Links
More information about From Emotional Eating to Food Freedom is here.
You can find me on IG @adventuresinfeedingmyfam
FB Group http://bit.ly/adventuresinfeedingmyfamsupportgroup
I was talking to a friend recently and she told me about this cartoon she saw.
The first frame is of a woman who just got an instant pot and is totally overwhelmed by all the settings and just doesn't know what to do with it. So she doesn't use it and let's it sit.
Then she finally uses it. And the first time she manually releases the pressure she jumps and screams a little.
After that, she becomes obsessed with using the Instant Pot and literally makes everything in it.
In this episode, I provide some guidance on how to use the Instant Pot, and describe how you can make some SIMPLE recipes for your family.
If you're interested, I'm hosting a FREE instant pot cooking party Thursday, January 14 at 5pm EST. It's a chance to hang out with some friends while getting dinner ready for your family. Click here if you are interested and want to join the fun!
You can grab my favorite Instant Pot recipes here.
Use this link to schedule a FREE discovery call with me!
Join the FB group here.
Follow me on Instagram.
Find the website here.
Can changing your diet cause you to reduce your cholesterol, lose weight, and get off your anxiety medication? Yep. It sure did for my guest today, Amy Jones.
Use this link to schedule a FREE discovery call with me!
Join the FB group here.
Find the website here.
Research shows that 80% of people break their resolutions by the first week of February and only 8% are successful in achieving their goals at all.
We set lofty goals that quickly become overwhelming, and we fail to make a plan to achieve these goals.
In this episode, I break down why the resolutions you set aren't typically successful and provide tips how working with a coach can help you meet your goals.
Use this link to schedule a FREE discovery call with me!
Join the FB group here.
Find the website here.
You start the weekend out with really good intentions. You meal plan, you make a grocery list, you get everything on your list….and then…you don’t do the work during the week and you find wilted lettuce, vegetables in the crisper drawer. Which you throw away.
How many times has this happened to you?
Today we’re going to talk about how to remedy this…with some key tips that I know you’re going to find helpful
You can find me on IG @adventuresinfeedingmyfam
FB Group http://bit.ly/adventuresinfeedingmyfamsupportgroup
Do you start getting that sinking feeling in your stomach around 4:00. I call it the ‘what’s for dinner’ dread. Or if your kids are a little older pretty much around 10 am they start bugging you and asking what’s for dinner? If you don’t have the answer you know that this can take up so much of your mind space and energy.
Today I’m talking to Elyse Rooney who shares how meal planning and going to the grocery store with a plan has saved time; transformed her evening mood and resulted in more creativity in the kitchen.
Let’s be real-literally all of us want to save time in the kitchen. Am I right? I enjoy time in the kitchen but even I feel the time crunch and want to save time so I have more time to play Sorry! With my kids; read a book; go for a walk or any of the other ba-zillion things that I love spending my time on.
Today we’ll talk about batch cooking; what it is; how batch cooking can be a major time saver and how to get started. Woo, hoo, this one is fun and nitty gritty.
How does a child go from a kid who at age two decided diapers were too bulky so refused to wear them to a kid who watches chef’s on youtube describing culinary techniques?
In this episode I’ll share some personal victories as well as some tips I’ve picked up in my professional practice to get kids to love food and cooking.
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: Adventures In Feeding My Fam
I speak to many moms who are frustrated because their kids are not healthy eaters. They wonder why they can’t get their kids to eat broccoli or they only eat only Cheese Its and fruit snacks.
And then I learn that the mom's themselves don’t eat those foods or even serve those foods. The reality is that we have to walk the walk and talk the talk. There’s no way our kids can learn to love a variety of foods and flavors if they really don’t have the exposure to them.
Here are a few tips to encourage your kids to have healthy eating habits when yours need some work too:
1. Show by example, be a good role model
2. Go food shopping together
3. Get creative in the kitchen
4. Offer the same foods to everyone
5. Focus on each other at the table, make mealtime positive
Do the evenings come around and you find yourself struggling to decide what’s for dinner?
Or
Has eating become such a pastime since your family is spending so much time at home, that it’s hard to keep food in the house?
These are just a few reasons why stocking pantry staples to prepare healthy, balanced meals are important.
In this episode I discuss why it’s important; what to look for when making pantry meals and some specific examples of healthy meals using only a few pantry staples.
You can grab some of my favorite pantry meal ideas here: https://mailchi.mp/e5c2903b2766/bug1c55ev0
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: Adventures In Feeding My Fam
What does Thanksgiving mean to you? What are the traditions that really resonate with you and what do you remember from Thanksgiving growing up? I have four guests on today and they share their memories of Thanksgiving-what it means to them; and how they carry on traditions in their homes today.
Anna's flan recipe:
https://thenoshery.com/flan-de-calabaza-pumpkin-flan/
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: Adventures In Feeding My Fam
Thanksgiving this year will look very different than past years. We are going to be hosting Thanksgiving I think the only other guests may be my brother in law, sister in law, nephew and my mom. This will be very different than last year when we sent to Oregon and spent the time with my extended family which was well over 50 people! Even though we have the small gathering we are still going to make the full meal. To be honest I tried to pare down the menu but that got vetoed by the kids. Good news is that my son will make potatoes, stuffing and turkey and I’ll make a pie, couple of vegetable dishes. My sister in law will help too.
Holidays are wonderful occasions but I want to load you with 10 strategies to make sure you don’t over indulge and really enjoy this year. We’ve had so many challenges this 2020 and I want to help you enjoy this season as best as possible to end this year on an up note leading into 2021.
1) Don’t eat everything on the buffet table, check out what the choices are and determine what you really want to eat. Check out all the options before you put anything on your plate
2) Take 10 seconds or a couple of breaths before taking seconds. And don’t take seconds just because you see others taking seconds
3) Distance yourself from buffets. If it’s out of reach-it’s harder to access the food. You’re less likely to grab just one more cookie/meatball/slice of cheese
4) Don’t go hungry to a gathering. Some think if they don’t eat breakfast or lunch then they can eat more at the holiday party then that’s a great idea. So wrong-first of all I never encourage skipping meals; second you get cranky and irritable; when you’re very hungry you never make good choices. Make sure you have healthy choices the day of the function/gathering
5) Watch out for drinks-egg nog or other festive drinks can be very calorie dense, aim for water or sparking seltzer for better more refreshing choices
6) Make room for veggies-ideally ½ your plate should be filled with vegetables! So when you’re checking out the buffet table-fill that plate with healthy nutrient dense vegetables. This results in less room for other foods
7) Offer to bring a healthy dish. And make sure this is something that you like and enjoy. I’m known to bring a fruit platter or veggies and hummus to gatherings. My work friends always ask me to bring this kale and sweet potato dish that obviously is a healthy choice
8) When you go shopping, go with a list and a contently full belly-if you shop hungry you’re more likely to make impulse purchases and not healthy choices
9) Pay attention to what really matters-spending time with friends, coworkers or loved ones. Enjoy their company, conversation, maybe play a game
10) Enjoy yourself. This is not the time to beat yourself up or guild yourself because you ate 3 cookies! Celebrations should be celebratory and we don’t want to rack ourselves with guilt
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: Adventures In Feeding My Fam
I’m just going to come out and say it. Veggie straws are not healthy for you. Ugh. Ok, Ok—I’ll admit I love veggie staws and we sometimes buy them but they don’t really fit the bill of a healthy snack. Today I’m going to break down the benefits of snacks, give you some guidelines of what to look for and give you some of my specific healthy snack ideas.
Start getting excited!! I’ll be releasing my Pantry Cooking Mini-Course soon where I teach you to Utilize Pantry Basics in many ways to make simple, healthy meals.
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: http://bit.ly/adventuresinfeedingmyfamsupportgroup
https://www.adventuresinfeedingmyfam.com/work-with-me
Stacy Beaupre shares her unexpected story about how she was diagnosed with ADHD as a young adult. Through her 11 year PA career she has worked in a functional and integrative medicine practice working with families with children with ADHD. She approaches ADHD management through supplementation, food choices and physical activity.
You can find Stacy on IG @thisinimitablelife
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: http://bit.ly/adventuresinfeedingmyfamsupportgroup
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:
https://www.adventuresinfeedingmyfam.com/work-with-me
What kind of weight management dietitian am I? One who doesn’t like talking about weight-the number on the scale-as the focus of conversations with clients. However, in this episode I go there and talk about weight as it related to health risk. Specifically risk for developing chronic health conditions like diabetes and heart disease.
Start getting excited!! I’ll be releasing my Pantry Cooking Mini-Course where I teach you to Utilize Pantry Basics in many ways to make simple, healthy meals.
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: Adventures In Feeding My Fam
https://www.adventuresinfeedingmyfam.com/work-with-me
Calculate your BMI using this calculator https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
Working from home, helping the kids with school, coordinating after school activities…whew. Sometimes there is just NO TIME to make dinner. That’s why having some five-minute meal prep ideas are soooo helpful. Check out this week’s podcast episode for specific ideas for quick and health meal ideas.
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: http://bit.ly/adventuresinfeedingmyfamsupportgroup
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:
https://www.adventuresinfeedingmyfam.com/work-with-me
Can improvements in diet, exercise, stress result in having more energy; feeling happier, weight loss and putting one's autoimmune disorder into remission?
Absolutely.
In this episode Sara describes her wellness transformation, or we should probably call it an evolution because it didn’t happen overnight. She did lose weight which she has now kept off for several years. But the true benefits are how her life changed-having more energy; feeling happier; and putting her autoimmune disorder into remission.
Other takeaways include:
Intuitive eating provides flexibility to see what works for you, it’s livable
Sara’s keys to eating healthy include: always drink water first, go veggie heavy, track all foods and weigh yourself daily when making healthy lifestyle changes
Weigh yourself to use the data to determine how your body functions best, the scale is a measure of how you’re feeling based on what you’re eating
Emotional eating is positive, but when people eat because they’re sad or upset that’s coping
"One vegetarian who comes and goes, one "meat only", who eats literally no vegetables, one healthy eater, one teen boy who eats 2 dinners at least, wants carbs, one female athlete who eats 2 healthy meals, likes proteins, no tofu, but at odd hours....ugh! "
This is what I heard from one mom yesterday. Sound familiar?
So what is a busy mom to do??
Check out this week's episode, where Karen Santana from One Family One Menu makes it her mission to make it easy for you to ...you guessed it...make one menu for your whole family.
Takeaways
Highlight the main ingredient when you cook, don’t be afraid to feature that
Never let your kids say ‘ew’ about food, teach your kids to use respectful language when talking about meals
Get away from making multiple dishes each meal, make sure there is at least one dish your child will eat at a meal. Their palate will grow if they are expected to eat the same foods you have
Serve foods with flavor at an early age, expect them to eat and they will
Respect everything in the kitchen
Be enthusiastic for the ingredients you are preparing
Karen was so generous and is providing several links for you:
Blog post how to organize your fridge and freezer
https://www.onefamilyonemenu.com/post/organizing-your-fridge-and-freezer
Bread pudding demonstration:
https://youtu.be/megTKfPL5aM
You can find Karen:
IG @onefamilyonemenu
You Tube One Family One Menu
onefamilyonemenu.com
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: Adventures In Feeding My Fam
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:
https://calendly.com/adventuresinfeedingmyfam/10-minute-discovery-call
Did you know that the number one reason people say they can’t meal plan is because of time?
That’s what I used to think but I’ve come to learn that’s not the case. In this episode we’ll discuss why this is really a self-limiting belief and what a self-limiting belief is. I’ll tell you reasons why a little meal planning up front actually saves time in the long run and give you some tips to get you started.
Reasons why meal planning saves time:
· Reduce the number of grocery store trips
· Stop wandering around in the grocery store
· Know what needs to be prepped
· Ability to plan to use leftovers
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: Adventures In Feeding My Fam
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:
https://calendly.com/adventuresinfeedingmyfam/10-minute-discovery-call
Oh my goodness! I'm totally loving this episode with Jennifer Stringer of @mamawithnotime. She has this amazing practical approach to wellness and self-care. Here are some of the gems she shares:
'If I can get all three of my kids to eat the same meal without complaining, it’s a real win around here'
'When you find these tools to help you feel better it’s something you wanna keep investing in, it’s just an investment in yourself'
'We’re just trying to empower (the kids) to make the right choices as they get older'
'I feel like I have a different definition of self-care every year'
Takeaways
You can meal prep ingredients and have them available to make a variety of options during the week
Building a portfolio of recipes the family likes
Eat with an 80/20 balance; 80% really healthy and 20% less healthy
Self-care fluctuates from year to year, currently the focus on mental health and how to put us in the right place
When we give we receive self-fulfillment
You can find Jen on Instagram @mamawithnotime
As always you can connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
Facebook Group: Adventures In Feeding My Fam
In this episode I share how I, with the help of my daughter started a kitchen fire this summer.
Fortunately, the only damage was a ruined area rug; charred kitchen pot; residue from the fire extinguisher; and smoke. A lot of SMOKE.
We did learn a few lessons from this experience:
1) All of us need to exercise caution in the kitchen. Especially with new cooks; we would benefit from some gentle safety reminders in the kitchen And it was a good reminder for me to be more contentious, and less careless in the kitchen.
2) This scared my daughter. She was a little reluctant to get back in the kitchen to make anything independently. And she didn’t want to use the stove after that for a bit. So I had to help her prepare something so that her confidence returned. She needs to know that events like this don’t happen every time you cook but do happen to all of us.
3) Mistakes happen in the kitchen to everyone. I make them and I’m sure the greatest chefs make them. But that is part of the process. We can think of cooking as a safe place to make mistakes, experiment and try again. I know I want my kids to approach failure as part of life's process and even if they make a mistake when they’re out in the world they can learn from that, change their approach and try again.
4) Messes happen.This is similar to number three but I think it’s so important that I will sort of reiterate here. Messes happen in life and in the kitchen. We’re sort of in this constant cycle of creating something, making a mess, cleaning up and enjoying the rewards of our effort. The important part is to realize if we don’t make messes then we can never grow from our experiences. If we’re always playing it safe and not making messes then we never really learn and evolve. Of course I want my kids to make messes so they can grow and evolve and I'm sure you want that for your kids too.
5) Laugh. Let me be clear, in the height of the moment when there was smoke filling my kitchen- that was not funny. But we can laugh about it after the fact, not to totally blow off the situation or minimize it but to appreciate the humor in everyday life and all the things that happen around us. We had a laugh while we rehashed the events. My son made fun of me and laughed at me that I couldn’t get the fire extinguisher going on my own.
So that is the story how I, with my daughter’s help started a kitchen fire and the lessons we can learn from it.
If you are interested in a 30 minute 1:1 family nutrition and meal prep coaching then check out my link here: https://calendly.com/adventuresinfeedingmyfam/10-minute-discovery-call
Connect with me:
IG @adventuresinfeedingmyfam
adventuresinfeedingmyfam.com
email: adventuresinfeedingmyfam@gmail.com
What motivated Leslie Osborn to revamp her meal planning? It was the weight gain she experienced from working long hours at her desk job.
A little organization can go a long way when trying to get fast easy, healthy meals on the table for your family!
In this episode, productivity expert Leslie Osborn walks us through the systems she has in place to ensure simple, healthy meals are ready to go for her young family.
Leslie shows how meal prep can be super simple even for the busiest of moms!
Takeaways:
Set a timer and food prep for that amount of time. You can get a lot done in short spurts.
Do meal prep for dinner while you're getting lunch ready. You already have the plates, utensils out.
Stock your freezer with just in cases. You never know when a last minute change will create lack of time for the meal you had planned.
Leslie is so generous and is sharing her weekly planner which can be customized to your needs. Click https://mailchi.mp/246342fbd353/w764jw9azb for the planner.
You can find Leslie at:
IG @moms.get.it.done
Facebook: https://www.facebook.com/groups/MomsGetitDoneTogether
MomsGetItDone podcast in apple podcasts or spotify
Let's have a show of hands...How many of you moms serve your kids frozen kid friendly food regularly? How many of you end up eating that food too because it's easy and you're already making it for the kids?
I once did that too.
Don't get me wrong, there's definitely a place for chicken tenders and pizza bagels, but when my oldest son was young, I relied on these foods
Way. Too. Much.
I knew it wasn't good for his health. I knew it wasn't healthy for any of us. Of course I wanted him to eat healthier foods and have a wider pallet. And I certainly wasn't practicing what I preach as a Registered Dietitian.
I have been slow to share my story but in this bonus episode I share how I got sucked into unhealthy eating habits and how I eventually, slowly broke out of those patterns.
Now I only serve one simple meal for the entire family-no short order cooking. Everyone eats what I serve. Plus I'm serving healthy foods that I want to eat and I want my family to eat. You can experience this success too!
Ali Netzer, of Five Family Adventurers, uses travel to fully immerse her kids in new cultures and expose them to new flavors and exotic foods. In this episode Ali shares some of those experiences and how that influences her cooking and family meals. She and her husband share food prep responsibilities and hear how their extensive New Year's Eve meal has turned into an annual tradition.
Ali was so generous and shared her gazpacho recipe which can be found at https://www.fivefamilyadventurers.com/sevilla-spain/
Click here to receive Ali's epic New Year's menu
https://mailchi.mp/ded7743de3a2/94unsmw5hh
You can find Ali at:
https://www.fivefamilyadventurers.com
www.facebook.com/fivefamilyadventurers
IG @fivefamilyadventurers
Mom: How was your day today?
Child: Fine
Do you get one word responses to your dinner conversation starters? Then take a listen to this episode with Jen Legra, the creator and author of the blog and website Drinking the Whole Bottle, where she spreads her message of living life uncorked and infusing a spirit of celebration and fun into every aspect of life. In this episode Jen shares games her family plays to get the kids talking at the table. Her enthusiasm for food is infectious and she seriously had me laughing throughout this conversation.
Takeaways:
· Bringing mindfulness and intentionality to everyday activities, including meals, adds memories and fun
· An elevated version of a simple recipe can become a family favorite
· Make lunch packing easy so the kids can put their lunches together
Here’s where you can find Jen:
drinkingthewholebottle.com
https://www.instagram.com/drinkingthewholebottle/?fbclid=IwAR1FxMdDVzjPJknqpenWscNK-0M6NJBRQGBNeIIFiESQe84Sum6Z_eFt95Q
https://www.facebook.com/groups/drinkingthewholebottle
Here’s a link to the blog Jen wrote about questions to ask at the dinner table: http://drinkingthewholebottle.com/valuable-questions-to-ask-at-dinner/?fbclid=IwAR3hA514D0twe7mlmuOKBPrM99KQy5hj_QL3GvNGOVRXxXuZt3A0zaLlif4
Aa
Don't even know where to start with meal planning? Trust me, I was once with you. But after refining my process over the years I have developed five foolproof steps to make meal planning simple and efficient.
In this episode I outline my 5 Steps to Meal Planning Success that work for me.
1) Step 1-Decide what you want from your food
2) Step 2-Don't over plan
3) Step 3-Fill in recipes based on schedule
4) Step 4-Use leftovers wisely
5) Step 5-Re-use your weekly plans
Click here to get a copy of the 2-2-2 meal planning method tip sheet.
As always you can find me on Instagram @adventuresinfeedingmyfam
Or email me with questions at adventuresinfeedingmyfam@gmail.com
I look forward to hearing from you!
Heather Cohen may just have the most food related traditions of anyone I’ve ever talked to! In this episode she describes many ways she’s made events out of food and its provided memories and traditions for her entire family. Heather was generous enough to share her edible cookie dough recipe-click here for the link to get that.
Takeaways:
· Let your family members help choose their favorite meals for special occasions
· Keep a journal noting the company you invite over for meals. You can note what was served, which guests came, etc.
· A family cookbook makes a great memento for everyone especially for your kids as they grow
· Research restaurants you want to try when you travel to new locations
· Annual events can produce big memories for your family and friends
Heather was so generous to share her prize winning edible cookie dough recipe. Click here to get the recipe.
In need of some quick family meals? In this episode Jill Green, a self-proclaimed foodie, a powerhouse career woman and busy mom of three describes easy food prep ideas. She also shares how travel has influenced the flavors she infuses in her meals; her epic weekly dinners with a revolving door of guests; and how she’s turned her kids into adventurous eaters. Jill is so enthusiastic in describing some of her recipes that you will no doubt leave inspired to try some of her tried and true family recipes.
Recipe for chicken in a bag:
Ingredients
1 whole chicken
paprika
garlic powder
1 Trager Joe's paper bag
1) Smother the chicken with paprika and generously sprinkle with garlic powder
2) Place spiced chicken in the center of a Trader Joe's paper bag
3) Tuck the handles of the bag under the chicken snugly
4) Place in a roasting pan and roast in the oven at 425 F for 90 minutes
Adventures In Feeding My Fam is a weekly podcast discussing the challenges and fun around feeding your family healthy meals.
I’m Andrea Heyman and I’ve been a registered dietitian for over 25 years so I know the importance of good nutrition. But I’m also a mom of three so I understand what it's like to be a busy mom trying to feed my busy family.
As rates for diabetes, heart disease, high blood pressure and other chronic disease skyrocket, I want to make sure I'm not part of those statistics. Eating healthy food can help ensure that I can keep up with my entire family while instilling good habits in my kids. I want to try to be the best role model possible and one way to do that is by serving and eating good food.
In this podcast I'll share my tips, tricks, menus and I’ll also share the stories and food prep failures that come along the way too. Interview guests will discuss family traditions, how to strengthen bonds around the family table as well as their favorite family recipes.
There isn't one right way to feed your family but there are countless stories and you can take bits and pieces and learn from all of them.