Nutrition – 7Core Wellness

How to Enjoy But Not Overindulge During The Holidays

Jen Gerasimas — Sat, 20 Nov 2021 22:17:13 +0000

Bottomline

How to enjoy holiday treats but not overindulge, so your holidays can be both happy and healthy. It is not about restriction, but about balance. To get what you desire of a regret-free, no feeling “yuck” holiday time happens when you use the non-negotiable system of having the right mindset, the right plan, and the right accountability. Detailed examples follow.

How to Enjoy But Not Overindulge During the Holidays

In the previous article, I discussed the holiday struggle. The struggle to enjoy the holidays and all the food experiences that come with them but resisting the temptation to overindulge. This may seem unachievable to those who want to fully enjoy and be present without feeling “yuck” over the holidays, but it is possible. It is possible when you have an incredible plan.

This article is all about how to enjoy holiday treats but not overindulge, so your holidays can be both happy and healthy.

The foundation of this plan for success is based on the three non-negotiables for creating sustainable healthy habits. However, the focus of the six weeks over the holidays (Thanksgiving through New Years) isn’t necessarily about creating sustainability. The focus is more about:

creating sanity during the craziness of the holidays
not gaining weight
controlling your eating rather than allowing your eating to control you, and
having no regrets while you enjoy a slice of grandma’s favorite cake.

And as I stated in the previous article, this is isn’t about restriction. It is about balance. And we are going to use these three non-negotiables as the system to create what we desire.

The Right Mindset
The Right Plan
The Right Accountability

I won’t break down what each of the non-negotiables means. If you want to read more, you can see my post on the Non-Negotiables for Reaching (Im)possible Goals.

#1 THE RIGHT MINDSET:

You have to prepare your mind and thoughts to take on the challenges and “buts” mentioned last week so you can have a successful and healthy holiday.

THERE ARE TWO PARTS TO HAVING THE RIGHT MINDSET:

Reword the language you use to speak to yourself and others. This can help you mentally shift from a victim of the holidays to a holiday victor.
Know your true why. Understanding your clear intent, your deep reason for doing this will sustain your drive and commitment to this plan.

HERE ARE SOME SUGGESTIONS FOR REWORDING YOUR LANGUAGE:

I am not a victim of holiday overindulging. I am victorious in being healthy for the holidays.
I can have balance and enjoy but not binge.
I don’t have to say “yes” to all the treats. It is okay to say “no.”
My health is more important than whether someone's feelings get hurt because I don’t want to eat what they want me to eat.
It is okay to want different things from my friends and family.
Healthy food can bring family and friends together.
Binging through the holidays, overloading on food and drinks, isn’t worth it.
To feel my best and be the most present, I need to keep healthy.
It is okay for me to take time to do some exercise while visiting or hosting family.
Holiday treats are okay to have, I am just picky about them.
My body and mind deserve the best.

HERE ARE POSSIBLE WHYS:

I am tired of feeling bloated over the holidays.
I don’t want to gain any weight.
I don’t want my New Years’ outfit to look or feel too tight.
I want to end the cycle of not controlling my food through the holidays because it has made me feel yucky in the past.
I don’t want these treats and drinks to control me.
I want to be a good example for my family.
I want to sleep better, even with all the activity going on.

My holiday mindset: I am choosing to enjoy but not overindulge through the holidays so I can be my best physically and mentally during this time and not regret poor choices. Sweets and breads are not my boss. I do not have that “ugh,” “gross,” and “yuck” feeling. I want to be in a better mood more consistently and like how my body looks going into the New Year. I want to be a good example for my daughter and those around me.

#2 THE RIGHT PLAN:

It isn’t that you don’t know how to be healthier, it’s just that you haven’t used the right system to be successful. Part of the Right Plan is actually writing it down. So get out a pen and paper and start planning or the Healthy Habit Starter Guide.

THE THREE MAIN STEPS TO CREATING THE RIGHT PLAN:

Focus on habits rather than goals. Pick 1-2 big habit(s) to focus on.
Identify challenges and look for ways to overcome.
Create a plan and make a note of what you need to do to prep.

As we delve into each step I will give examples of how the steps might look for you, plus share what it looks like for me.

1. HABITS TO CONSIDER:

*These MUST have specific amounts, days, and/or times!

Dessert limited to X times per week.
No sugar and refined grains expect X times per week.
Alcohol limit X glasses per week.
Club soda in place of alcoholic drinks.
Take something/make something healthy to all gatherings.
Only one plate, rather than 2 or more, for any gathering.
Half the plate or more of veggies for all gatherings.
Don’t buy extra treats or keep them at home.

My 1 habits: Over the next 6 weeks (Nov 22 until Jan 2), no sugar or refined grains except for a maximum of 3 times per week at planned occasions/meals. I will make them of good quality and worth the taste.

2. CHALLENGES ARE:

I love sweets, breads, and/or wine.
So many parties and gatherings with food.
I don’t want to hurt grandma’s feelings.
Never ending treats given to me.
It is colder and I want to eat more.
I am traveling during this time.

My challenges: Sweets and refined bread products tend to be my weakness and I can easily give into them at gatherings since I don’t have them that often. I frequently like to snack on a few tortilla chips in the afternoon and crave something sweet after dinner. Being at home so much, I have an increased desire to make and keep extra treats around the house.

3. PLAN & PREP SUGGESTIONS:

*These MUST be specific. Success also lies in creating an environment to help you.

Take something/make something healthy, veggie focused, to all gatherings.
Make any treats I have not only planned but also good quality and good tasting.
If offered something that doesn’t align with my habits, politely say, “Thank you, but no thanks.”
I will pre-plan my travel meals as best I can.
I will take healthy snacks with me as I travel.
If I am staying at a hotel, I will ask for mini-fridge.
If I am staying with family or friends, I will ask if it is okay to use their fridge for my healthy food.
I will substitute this healthy food/drink for this unhealthy food/drink I would have normally had in the past.
Before eating out, I will look at the menu and plan the healthy meal I am having.
One plate maximum at all gatherings.

My plan & prep: Eat only real food for all meals except the ones planned on the calendar over the next 6 weeks. No refined grains. Drink only water, club soda, or hot tea. On planned days, may enjoy 1-2 treats. I will commit to a predetermined treat intake before the event. Substitute nuts, veggies, or fruit for tortilla chips. If craving something sweet after dinner, I will have fruit. Enjoy Thanksgiving, Christmas Day, and New Years Eve. Those are definitely planned treat days.

#3 THE RIGHT ACCOUNTABILITY

Setting up an accountability method seals the deal.

The minimal accountability commitment is using a calendar or planner to mark potential challenging events and days, days you plan to do your habits, and your successes. (Eh-hem...like the Healthy Habits Accountability Calendar).

The next step is to share what you are doing by getting an accountability partner and/or noting your journey on social media.

My accountability: Healthy Habits Accountability Calendar and the 7Core Wellness Facebook Page.

In the end, you deserve to have a healthy, happy holiday time. It can be such a struggle, but you don’t have to do it alone. I am here to help.

To a happy, healthy holiday time!

Jen

The Holiday Healthy Habit Struggle

Jen Gerasimas — Sat, 20 Nov 2021 22:16:39 +0000

Bottomline

Keeping up healthy habits during the holiday time is a HUGE struggle! The challenge on how to enjoy the holidays and all the food experiences that come with them but resisting the temptation to overindulge. This may seem unachievable to those who want to fully enjoy and be present without feeling “yuck” over the holidays, but it is possible when you have an incredible plan.

The Holiday Healthy Habit Struggle

There are so many wonderful things about the holidays. Celebrating with friends and family. Time off from work. A break from school. Catching up with loved ones we haven’t seen in a while. A time of giving thanks and gifts. Cozy pajamas and beautiful lights. Tasty food, drinks, and treats.

While there are many wonderful holiday pros, there are unfortunately cons, too. I am not talking about holiday traffic, fights with family, or battling the mall to get gifts (thank goodness for Amazon Prime!). One of the biggest challenges for many is the battle to balance enjoying the tasty treats with not over-doing it, not gaining a few extra pounds, or not feeling “blah” and “yuck.” Binge moments or consecutive holiday engagements can really diminish our ability to enjoy the holidays as much as we would like.

AFTER THANKSGIVING, TURN SOUTH WITH NO RETURN.

The downward spiral typically starts at Thanksgiving and goes through New Years. I say it can even start as early as Halloween with all the candy around.

Here are some scenarios when healthy habits go south during the holidays. Have you had any of these conversations with yourself?

Right after Thanksgiving weekend: “Whoa, I had so much at Thanksgiving and then ate out a lot with family, plus all the leftovers! I totally overdid it.”

Early December until holiday time off: “Treats at work. Multiple holiday parties. Cookie exchanges. Treat gifts from family, friends, neighbors, clients, and coworkers. A little of each thing adds up. It all tastes good. I don’t want to hurt anyone's feelings. Oh, all the cocktails. Holiday Cheer, right?!? And even though I feel kinda overstuffed and a little on the crappy side, hey, the new year is just around the corner. So this is temporary. After all, it is just impossible to be good through the holidays. So let’s eat, drink, and be merry, for January 2nd is only a couple of weeks away. Then, I’ll finally start eating better ...promise, this time I’ll do it and make it last.”

Big holiday dinners to New Years Day: “So much good stuff and time with friends and family. I want it but I don’t want it. Remember January 2nd will be here soon. I am honestly feeling done with all this eating and drinking. I am not doing this again next year.”

January 2nd: “Whoa! I’m 5+ pounds heavier and have lots of bloating so I am now questioning whether the indulgence was really worth it. And although I want to change, know I need to change, where do I begin? I’ve blown it so much over the last month and a half. It seems like so much work to correct. Not only correct but then to maintain, too.”

Does any of this sound vaguely familiar? I’ll admit, it has been my experience in the past.

HOLIDAY BALANCE? TOTALLY POSSIBLE.

I am not trying to be a Debbie Downer about the holidays, I just know from clients and even personal experience that the holidays make maintaining healthy habits a real struggle. The holidays are meant to be a joyous time, but can quickly flip to where you feel “blah” through it all and maybe don’t enjoy them as much as you would like.

I am a deep believer in balance and not restriction. It is completely possible to enjoy the holidays and the treats that go with the season without either 1) going on a strict vegan diet and losing your mind because you aren’t having sugar or 2) continuously eating unhealthy and regretting most of your decisions to just have one more taste of something decadent.

No matter what time of the year, I typically follow these guidelines for enjoying treats:

Plan them. It is something to look forward to because you know you do have a special treat to enjoy in the future.
Make them really good. Don’t waste the calories on something average tasting or, even worse, below average.

It is usually the unplanned or the mediocre tasting treats that cause the extra pounds.

My three guidelines for hosting and/or going to gatherings are:

Eat something healthy beforehand. Attend more full so you might eat less at the gathering.
Make and take something healthy. You know you will have something healthy to eat.
Stay away from the chips and dessert table. Those are my weakest spots.

For other ideas on healthy eating at parties, check out this article and infographic.

ALL THE HOLIDAY “BUTS”

The above suggestions sound like great ideas and most people agree they should eat less, but then come the “buts”... Those “buts” are all the holiday challenges that make it seem impossible to maintain good eating.

Now here is my “but” back…

But what if you could control your habits over the holidays so you:
feel healthy, have more energy, feel better dressed up, don’t regret your poor eating or drinking choices the next day, enjoy the holidays more, feel better about going into the New Year, and don’t gain 5-10 pounds?

It is totally possible in a simple way and all the details are in our article How to Enjoy But Not Overindulge During the Holidays.

If you want some support and guidance this holiday season for staying on track with your healthy eating, schedule a call with me.

To your achievable wellness!

Jen

How to Deal With Food Bullies

Jen Gerasimas — Fri, 21 Feb 2020 02:59:01 +0000

How to Deal With Food Bullies

Not too many types of people upset me. There are people I don’t agree with, like those who think toilet paper should pull from the bottom and not the top, but I am not upset with them. One particular group of people really gets me fired up, though. I call them Food Bullies.

Food Bullies discourage healthy eating, make fun of people for working on their wellness, and/or pressure people to make unhealthy choices.

IDENTIFYING FOOD BULLIES

Here is how you can identify Food Bullies in your life.

Food Bullies obviously aren’t going to wear a sign identifying who they are or what they like to do, but generally speaking, Food Bullies are those who:

Push unhealthy food on someone who doesn’t want it
Push unhealthy food on someone who is trying to eat healthy
Make someone feel bad for eating healthy
Make fun of someone who eats healthy
Make someone feel guilty for eating healthy

Statements like “a little won’t hurt” or “don’t tell me you are one of those trying to eat healthy” or “I know you said you were watching what you eat, but...” are examples. They often accompany their verbal jabs with eye rolls or air quotes.

I have heard of spouses, kids, neighbors, siblings, parents, grandparents, co-workers, bosses, friends, and strangers who fit the mold of a Food Bully. It could be someone you don’t know very well, TV personalities, social media acquaintances, or maybe even someone close to you.

WHAT FOOD BULLIES DO

Bullies aren’t acceptable anywhere, at anytime. The same goes for Food Bullies. So I am starting a campaign to #stopfoodbullies.

It is actually rude, inconsiderate, and sometimes selfish to poke fun at someone who is working on improving their wellness or to try to persuade them to eat poorly, drink, or skip workouts against their better judgment.

Not everyone who acts like a Food Bully realizes what they are doing. They may think they are being cute or funny without realizing the impact of their actions. Their words and actions are still detrimental to someone who struggles to be healthy.

Some food bullies know exactly what they are doing. They want the other person to not be healthy so they feel better about their own unhealthy lifestyle. They want to feel better about themselves so they bring other people down with them. They may even feel guilty, depressed, or anxious because they know they need to change but don’t want to or have struggled with it in the past. So they want company in their current state, like a support system for themselves.

As I mentioned before, they may not intentionally be trying to sabotage your wellness, especially someone like your kids. You will know their heart is in the right place when your health and wellbeing are more important than a slice of cake.

I feel bad for Food Bullies, for not being able to love themselves enough to be healthy. But it doesn’t make what they do right.

Unfortunately, those trying to be healthy give in to the pressure of Food Bullies all too often. They struggle to stand by their good health.

Why should healthy come second to unhealthy? Why is okay to discourage someone who is trying to eat healthy or pressure them to be unhealthy? Why is being healthy uncool and being unhealthy cool? We have things a little twisted.

So, how do we straighten out this mess?

HOW TO DEAL WITH A FOOD BULLY

Food Bullies may make you feel guilty or bad because they brought something special to share and you aren’t having any. Or they are eating an unhealthy food alone. They may accuse you of being selfish if you go workout or choose a salad at lunch. It is never right for someone to make you feel guilty. The guilt you feel could be coming from the other person or self-imposed. So ask yourself, am I feeling guilty because they REALLY made me feel that way or because I don’t want to hurt their feelings?

If they are to blame, you have to stand up for yourself and your health. If your guilt is self-imposed, you need to start valuing your own health more.

Maybe you haven’t clearly explained your wellness plan to those who seem to pressure you. Perhaps, if they were more informed or made aware, they might leave you alone. They may not be aware that what they are doing isn’t helpful to you. If that is the case, some education may be all it takes to put an end to the bullying. You may have to remind them from time to time, too, like grandma who makes you pies.

No one should be telling you what you should and shouldn’t eat unless you are requesting that information or support from them specifically.

Just like with any bully, standing up for yourself is the best thing you can do when dealing with Food Bullies. Recognize when you are being bullied and remind yourself it is okay to say “no.” Your health is more important than letting a Food Bully win. You can say, “no, thank you” to the food and drinks they offer you. Or tell them that you don’t appreciate when they make fun of you or discourage you from being healthy. It is your right. They are free to choose otherwise, but they don’t get to pressure you to do so. You never have to eat something simply because you’re worried about making someone feel bad. Your healthy self doesn’t partake in certain things.

MAYBE YOU ARE A FOOD BULLY

Maybe you are reading this and realize you have been a Food Bully at times. Now that you realize it, I believe you will help be the change, make a difference, and become an encourager. Taking care of ourselves and supporting others who do the same are acts of love toward each other.

No matter our religious, political, and world view differences, imagine how much better the world would be if we were all great encouragers of each other for living our healthiest lives? That would change our planet in huge ways.

So help me as I campaign to #stopfoodbullies!

Jen

How to Train Your Taste Buds

Jen Gerasimas — Fri, 21 Feb 2020 02:49:16 +0000

How to Train Your Taste Buds

“I have such a sweet tooth.”

“Why does food have to taste so good?”

“That rabbit food is boring.”

“If my body craves chips, it means I need chips.”

“No way I can live without cheese/bread/wine/[insert your own here].”

I have heard people say these things about why they struggle to eat healthy. Maybe you have even said or thought them yourself. I know I have.

You have trained your taste buds (really your brain since it is your sensory master) to desire unhealthy foods over healthy foods. You body begins to crave the processed, sugar added, artificially enhanced, additive laden food-like substances over real food. You lose the taste for real food...if you ever had a taste for it to begin with. It isn’t uncommon to be raised on mostly processed food starting with rice cereal as your first “real” food as a baby.

Just like you have to train your body to get stronger or train your ear to hear a musical instrument in tune, you will have to train (or retrain) your taste buds and your brain to want different foods. This is a process. A conscious worthy process to overcome your desires to want the salad more than the burger and fries or to stay away from the chip bowl at a get together. The latter is a problem I continue to work on.

WHY DOES THIS HAPPEN?

Comfort over discomfort.

As amazing as our bodies are, they want to do things with the least amount of effort and prefer comfort over discomfort. One example is the struggle between hitting the snooze one more time or getting up to go to work or workout. Laying in bed feels so much better than getting up, therefore the brain thinks “This is what I want. This best for me.”

The same goes for food. Sugary, artificial foods send a signal to the brain that falsely thinks this is better for me and I want more. After all these foods “taste better” than real food, therefore the brain thinks “this is what I want.” Even if the body feel pretty crappy after having them. It doesn’t recognize that part.

The only way to overcome this by training (or retraining) your body to crave what it really needs.

WHAT DOES IT MEAN TO RETRAIN YOUR TASTE BUDS/BRAIN?

Endure the initial discomfort.

Training (or retraining) your taste buds is really training (or retraining) your brain. To do that you have to intentionally change not only what you eat but also your thoughts about how you view food. Stop listening to what your brain tells you it wants and start deciding what is best for your body, for growth, strength, wellness, and feeling so good. That outweighs any desire to not change.

Stress to the body, whether in the form of movement or changes in food, is resisted because it causes the body to work hard, exert more energy, and it wants to save as much energy as possible. Sugar is quick energy. Yet, the only way the body can create more energy beyond what it has...get stronger, make change... is to be put under stress, i.e. have a real fruit for dessert instead of cake.

WILL THIS BE EASY?

Nope. Unfortunately. But it is possible.

As stated above this is a process and a process that may take awhile to go through as your body resets its desire for healthy over unhealthy. And if you are one of those picky adult eaters, it is even more challenging to train your body. For those, a change in mindshift will be huge.

I’ve had adults tell me, “I don’t like vegetables,” and “I don’t like leftovers.” If you are in this category, let me be bold. And I am not being insensitive, just honest.

It is time to grow up and take ownership. You aren’t 5 any more. You are an adult. You can have your food taste preferences. But if you are still as picky as a toddler, it is time to try new things. Consider fixing the vegetables in another way or just eating the leftovers.

My daughter was a very picky eater starting around 11 months old. She also had other tactile issues with eating and wouldn’t pick up a puff, a toddler favorite, to feed herself. After a few months of trying different things at home and hoping she would developmentally change her habits, I talked with her doctor and took her to an occupational therapist. The therapist worked with her to train her to feed herself and eat a larger selection of food. It was a battle. A very big battle. Lots of tears by daughter and mom at home. But practice, consistency, and the will of a mother who didn’t want her daughter to grow up only eating chicken dipped in ranch and mac ‘n cheese put her in a better place.

HOW DO I TRAIN OR RETRAIN MY TASTE BUDS AND BRAIN?

3 STEPS

Step 1: Change your mind

Your mindset about food can be what is holding you back the most. Those statements at the start are prime examples. Take inventory of your mindset regarding food. Write it down. See what needs to change, what shifts need to occur. For example, will you really die if you don’t have a particular unhealthy food/drink? Is your food controlling you? Are your thoughts about food emotionally driven? What is your why for being healthier? Do you view yourself as a good or bad person based on what you eat? Can you start putting what has previously felt impossible into the realm of possible? Do you need to make a change from tolerating what is just okay to realizing you deserve the best in health and life? For more thoughts on this see my article Shift The Focus From Losing Weight To Gaining Life.

Step 2: Change your food

You can’t jump to this step without completing step #1. So once you are in a better mindset about food and what you can do, then you can work on actually changing your food. To do this you have to create a plan. Here is how to do that:

Take inventory of the processed, sugary, artificial, and fake food you eat.
Pick one or two of those fake foods to take away & replace with real foods.
Focus on this change only for four weeks to help create sustainability.
Then pick another one or two fake foods to substitute with real foods.

Gradually making these changes can lead to sustainability. Trying to overhaul everything at one time usually doesn’t work. Also write stuff down. There is so much power in writing things down. For more details on creating this change, see my article 5 Secrets for Forming Healthy Habits.

Step 3: Repeat, repeat, repeat, etc.

Repeat for as long as it takes. Don’t give up. Persistence is what makes the difference. It is how water cuts through a rock. Those people you know who eat really healthy still have to work on training their taste buds and not allowing their brains take over and give in to the desire to have unhealthy over the healthy. As in my case with chip bowls, I have to stay away from them at get togethers

A FEW MORE THOUGHTS...

A lot of times why we eat more unhealthy over healthy is because of convenience food. There are plenty quick to grab and make healthy foods, but you may have to take some time to find them. To get clarity on what is real food, see my article How to Erase the Confusion About Real Food.

You have to consciously choose to eat healthier. You can’t wait for the mood to be right to eat healthy food. More than likely it never will. But it is amazing how the common statements and feelings mentioned at the top of this article disappear when you train your brain.

For some this process may seem impossible. Maybe you have tried to make changes before but they didn’t seem to stick. Sometimes, to cause a permanent change, we have to think differently about what we are doing. The change that occurs when we view this process as retraining our taste buds instead of dieting is powerful.

For many people, they feel that one thing they can control when life is pushy is what they eat. When actually, food is controlling them. They think they are choosing what they want, when in reality, they have become puppets to the junk they have trained their brains to desire. Food freedom is amazing. Let’s see how we can find that freedom!

If you want a place to write down your goals and habits for retraining your taste buds and a place to mark your progress, you can purchase the Warrior Approach Guidebook as the BEST tool to help guide you.

Or if you would like coaching help, set up a 20 minute call with me.

You can overcome, Warrior!

Jen

How to Make Healthy Dinners Happen in a Busy Week

Jen Gerasimas — Fri, 21 Feb 2020 02:45:58 +0000

How to Make Healthy Dinners Happen in a Busy Week

Making healthy dinners happen in a busy week is often more complicated than keeping up with quality breakfasts and lunches. Dinner is typically the time of day when we are most susceptible to abandoning healthy eating. You are tired at the end of the day and don’t feel like cooking. You have activities with the kids. You resort to eating out or making something quick that doesn’t provide good fuel for your body. Cooking can seem like another burdensome chore on the already long list of To-Do’s, yet you need dinner every night unless you are doing a scheduled fast.

But there are positive aspects to cooking. It can be relaxing and a good break from electronics. It is also a time to stand for a bit or get your mind off stressful things. Additionally, you will save money and consume fewer calories, just to name a few benefits of meal planning.

Cooking can seem like too much but it can be simple. And if you plan it, even more simple. When you preplan what you are having you don’t have to think about what to fix; just pull the ingredients out and make it. Let’s break down how to make healthy dinner planning in a busy week a success.

FIRST, WHAT SHOULD THE DINNER CONSIST OF?

Whether you make it at home or get it out, dinner should first consist of real, whole food. See my article Erase Confusion About Real Food to get more details on what that means.
Ideally, it consists of a lean protein source, lots of veggies, good fat, and an optional whole grain and/or fruit. Fruit makes for a good dessert if you have a sweet tooth.
First, worry about quality, then worry about quantity and portions. Work on getting mostly real food in and later concern yourself with getting enough proteins, fats, veggies, fruits, good carbs. Here is a good article by Precision Nutrition to understand more about creating a perfect meal.

So you know you need to eat real food most of the time, but how do you really make this happen?

The number one key….you have to plan ahead.

The time you take to plan your meals and get your food will save you a lot of time during your already busy week. Honestly, it doesn’t take too long to do either one of those two. And these days, you can even have your groceries delivered.

HERE IS HOW I COACH MY CLIENTS TO DINNER MEAL PLAN FOR A WEEK. LOOK AT YOUR WEEK AND SEE…

Which nights do I have time to cook, even a 30-minute meal?
- Plan meals for these nights, maybe doubling 1 to 3 recipes as needed for leftovers.
Which nights do I not have time to cook or want a break from cooking?
- Plan leftover meals for as many of these nights as possible. If planning to eat out, look at the menu ahead of time and plan your healthy dinner. Or use a healthy meal delivery service, if available where you live.
Which nights are dinner engagements already scheduled?
- For these nights, pick the healthiest focusing on protein and veggie options available.
What night (if any) will be a treat dinner?
- For this night, make it one meal a week and make it *good* but not plentiful.

*Treat dinners- I don’t preach that every meal has to be super healthy all the time. But to keep one treat dinner from turning into two or three nights of treat dinners, plan them ahead of time. Also make them super tasty, worth the treat.

OTHER TIPS TO MAKE IT EASIER:

If you have time to prep a whole or part of a meal earlier in the week or while you are working on another meal, that can be a great time saver. This is for the super proactive. I am not one of them. Other than prepping my lunches for the week while I make dinner on Sunday.
When making your menu, make note of what food you already have in your fridge and need to use up. This can help you start creating a menu or guide you to a recipe to pick. Plus, it saves food from going bad.
Another time-saver is using similar ingredients for a couple of meals. For example, make several chicken breasts and use them for dinner one night and then put the leftovers in soup another night.

HERE IS AN EXAMPLE OF MY PLANNING:

Sunday, Monday, and Friday I have time to cook.
Tuesday, Wednesday, and Thursday I have no time but could put something in the slow cooker on Wednesday morning.
Saturday I have dinner scheduled with friends.

HERE IS MY DINNER PLAN:

Sunday: Jen’s Go to Chili with Roasted Broccoli (double as needed)
Monday: Salmon with a Veggie (double as needed)
Tuesday: Sunday’s Leftovers
Wednesday: Slow Cooker Chicken, Potato, Carrot Soup with Mixed Green Salad (doubled as needed)
Thursday: Monday’s and/or Wednesday’s Leftovers
Friday: Grilled burgers - Bunless with Veggie Side
Saturday: Dinner with friends at my favorite pizza place

HOW TO THROW A MEAL TOGETHER WITHOUT OVERTHINKING IT...

Pick a protein. Cook it the easiest you know how to cook it.
Pick a green veggie. Don’t want to cook it, have it raw.
Maybe pick another veggie. One you can roast tastes the best.
Have some good fat. Consider olive oil, olives, or avocado, to name a few.

For even more ease, keep a record of your recipes for future go-to meals.

IF THE RECIPES ARE IN COOKBOOKS:

Make a list (paper or digital) of the recipes you love and where to find them, along with how long it takes to make.
Write notes on your recipes with any details of modifications you made. Examples include: whether you liked it or didn’t like it, what you might do differently, how long it actually took, etc.

FOR KEEPING UP WITH RECIPES YOU FIND ONLINE:

The easiest way I have found is using the recipe saver app, Paprika Recipe Manager. It isn’t free, but it only costs $4.99/device one time and is so worth it. I have the app on my iPad and phone. It easily copies recipes from online and saves them. You can rate them, categorize them, add your own notes/modifications, as well as save your own recipes there. It is easy to share recipes via the app, too.

IF YOU STILL WANT RECIPES OR IDEAS FOR MEALS:

Check out out list of recipes for lots of healthy, quick meals.
If you want to search online, search for “Whole30 recipes” or “Paleo recipes”. While I don’t like labeling meal plans, recipes with those labels will typically consist of real, whole food.

For more help, download the 7Core Wellness Weekly Meal Planner. It is a great way to stay organized and assist you as you create a sustainable habit of planning your weekly dinners. You will also get my dinner menus emailed to you weekly.

To your good health,

Jen

How to Erase Confusion About Real Food

Jen Gerasimas — Fri, 21 Feb 2020 02:33:15 +0000

How to Erase Confusion About Real Food

In my conversations with people about good nutrition, I’ve heard a variety of interpretations of what it means to eat real food. Many people are uncertain about the best way to determine if food is real or not. For some food or food-like foods, it is obvious they aren’t real. What about foods that sound like they should be real, but aren’t? For example, chili from a restaurant. I found the below image at Wendy’s online listing the ingredients in their chili. Much more than just real ingredients. Some of which I can’t even pronounce. And why is there milk and soy in chili? For a chili that is real food, see my go to chili recipe.

A rule of thumb to keep in mind is, most mass- produced food isn’t real.

So how do we erase confusion about real food? Let me answer a few of the questions people most commonly ask me.

WHY DOES THIS MATTER?

Our bodies are designed to digest real food. Fake foods are like chemicals to our bodies and can negatively affect us in so many ways. Gut and brain issues, heart disease, neurological problems, cognitive impairments, metabolic disease, joint pain, the list could go on.

We need to change our mindset and begin viewing food as medicine. We eat to keep away and conquer disease or illness. Real food is the best medicine for us. Nature grown.

I am not saying modern medicine isn’t needed. I am not anti-medicine, but I am pro getting to the root cause of issues.

WHAT TRULY ARE REAL FOODS?

Real Food in its two truest forms:

The food is the ingredient so doesn’t have a food label. An orange is made up of an orange. Baby spinach is made up of baby spinach. Chicken breasts are made up of chicken breast. Quinoa is made up of quinoa. Eggs are made up of eggs. Whole milk is made up of whole milk. Turmeric comes from the turmeric. I think you get the point.
Recipes created from only foods defined in #1 are real food.

So if something you want to eat doesn’t fit the above definitions, it is not considered a real food.

WHAT ABOUT CONDIMENTS, DRESSINGS, AND SAUCES?

Most of the ones you purchase at the grocery store don’t qualify. That goes for ketchup, sour cream, mayo, and syrup. What counts are foods of good quality: pure honey, real maple syrup, mustard, marinara sauce, and avocado mayo. However, in keeping with definition #2 above, you can easily make many of these things yourself. For example, for a quick salad dressing simply blend together olive oil, vinegar of choice, salt and pepper, herbs, and maybe some dijon mustard.

WHAT ABOUT DAIRY?

This topic could easily make up a whole other blog post. Even good quality dairy goes through processing, with the exception of raw milk and butter. Here is a general list of the best dairy to consume: organic whole milk, real cream, plain whole greek yogurt, real butter, and quality cheeses you find in the gourmet cheese section of your grocery store. If you can tolerate dairy, limit your intake of it to, at most, once a day. Dairy can provide some good fat and other vitamins but overall, it lacks the nutritional value found in real food.

WHAT ABOUT FOOD LABELS?

If it has any type of food label and doesn’t meet #1, chances are it isn’t real food. Here is how to interpret common food labels:

“Sugar-free” and/or “low-fat/fat-free.” Run very far away. It typically equals a chemical yuck storm, to put it nicely. Sure, an apple is fat-free and a steak is sugar-free, but you don’t need a label to tell you that.
“Made from/with whole grains.” If the “food” itself isn’t a whole grain, it isn’t real food. For example, whole grain crackers and whole grain cereals. Are these better alternatives to their non-whole grain sisters? Yes, but they are still processed, and not as nutritious as real food. You should only eat them rarely.
“Organic,” “gluten-free,” and “non-gmo.” If it is on items that don’t fit #1, is not a real food. Nor is it a permission slip to over-indulge just because it isn’t filled with as many chemicals as its non-organic, gluten-filled, and GMO-laden sister products. For example, organic chocolate sandwich cookies verses Oreos.

WHAT DOES IT MEAN TO MOSTLY EAT REAL FOODS?

Mostly eating real food means only eating 1-2 meals/items each week that don’t fit #1 or #2. It isn’t 1-3 meals/items per day. Cereal for breakfast, a sandwich for lunch, and pasta for dinner isn’t mostly eating real food. Having pancakes on Sunday morning, pizza for dinner Friday night, and the rest of your meals real food based is mostly eat real foods.

WHY ARE YOU BEING A PARTY POOPER?

When you read this you might think I’m taking all the fun out of eating. That all these rules and restrictions make eating no longer pleasurable. I have a few comments on that:

Real food tastes amazing! Sadly, we have trained our taste buds to think differently. I used to be a processed food junky and thought I was eating healthy because I ate low-fat. Then I learned about Genetically Modified Organisms and clean eating, I knew that was best for me and worked hard to retrain my taste buds to love things like kale, beets, and Brussels sprouts. It takes time, but now, I can no longer imagine consuming the other junk. I recently saw a video by Craig and Jenny D describing this as “food amnesia.”
Enjoy some indulgent foods every now and then if your body can tolerate them. My rules with this: One, plan it. Two, make it worth it. Planning keeps you from doing it too often and gives you something to look forward to. Making it worth it means saving that indulgence for something really tasty, not just so-so tasty. For example donuts from a box in the grocery store versus gourmet donuts from a local donut shop. Frozen pizza for dinner versus local pizza from a wood fire oven. A burger from McDonald’s or a burger from a quality restaurant.
You may need a mindset shift to stop associating special events with unhealthy food. Stop making excuses for eating poorly just because you passed a test, had a bad day, had a good day, it’s the weekend or a holiday, ran a 5k, celebrated national pie or burger or cheesecake day, etc. Finding excuses to eat, drink, and be merry whenever we feel like it takes the specialness out of special foods.

WHAT DO I DO NEXT?

If you want to evaluate how “mostly” you eat real food, log your food intake for 3 days. Highlight what you ate that meets the requirements for real food stated above with one color and then use another color to highlight all that wasn’t real. This will help you see where you need to make adjustments. Sometimes it can be shocking to see it on paper. You may think you are doing pretty well and find out you aren’t. Next, make a list of some healthy habits you need to establish or substitutes you can try. Pick one or two to focus on for four weeks and create a plan for implementing those habits to achieve success. Use an accountability plan, too.

The Warrior Approach Guidebook can help you break all that down.

If you want some one-on-one coaching help, set up a 20-minute call with me. I would love to hear about your biggest struggles.

You, your body, and your loved ones deserve the best and healthiest you!

Cheers!

Jen