I went to a sports banquet with my kids last night and the food served there was “snacks and drinks” versus a full meal for all. We walked into tables of predominately cookies and goodies with a scarce good choice for snacks- a teenager junk food heaven! On my plate, I chose a small helping of popcorn, homemade Chex Mix, and puppy chow and headed toward our table to sit down.
On the way to my seat, I saw it. A full plate of homemade scotcharoos! Cut in small squares with homemade chocolate frosting smeared on top. I can pass by a lot of desserts, but these little bites of heaven are one of my “kryptonite” foods, meaning, I have a harder time resisting!! I love them!
The awards program started and I kept turning to look at the plate of scotcharoos. Slowly, people took them and there was one left sitting there, just a few feet from me. It was SO ridiculous how many times I kept looking over at it. SO dumb that this dessert had almost as much of my attention as the people I was visiting with and the awards that were being presented.
I could hear my inner dialogue: “You’re not even hungry, you’ve already had supper and now a snack.” “You’re fine without that dessert.” “Ohhhhhh, it’s still there, will somebody please take that?!” “It’s not worth it, stay in your seat.” Back and forth, look and don’t look. FINALLY, a late attendee snatched it up and walked off. Phew! Now, I could stop looking at the plate, it was empty!
Lessons here?
1) When in arms reach of temptation- WAIT. Decide if it’s worth it.
2) Listen to your inner dialogue....actually, allow an inner dialogue to happen. It’s great information about yourself!
3) What you put your attention on will grow stronger. This is one of the best lines I’ve heard in a long time and really applies to anything! My attention was on that darn little scotcharoo and almost made me crazy! As soon as it was gone, so was the attention.
4) Your environment makes a difference. If you are trying to change your eating habits for the better, what are you keeping around you? If it’s your kryptonite foods, this is an obstacle. If your favorite junk foods are sitting out near you, chances are, you may get into them more than you’d like to.
Wednesday
Thursday
Keepin’ It Real: I love lasagna!
We hosted a pasta feed for my kid’s cross country team this week. You know, 70-80 hungry kiddos carb loading the night before a meet. Families generously signed up to share pasta bakes, crockpots of pasta, and lasagna, among other food to go with it. When all was said and done, we had a large amount of lasagna left over to keep or throw.
I. LOVE. LASAGNA. Fitness and nutrition coach aside, this is one of my favorite foods. And, I believe that you can make healthy versions of it, so I keep it in my menu at home. So, there was no way I was going to throw this out.
I confess- I’ve eaten a piece of lasagna almost every morning since for breakfast. Since this particular lasagna-maker left out any sign of a vegetable in her recipe, I took it upon myself to make a “better,” more nutrition version of it. One morning, I put a bunch of shredded zucchini with it. Two other times, a handful of spinach. My other strategies were to cut a SMALL piece and to eat it SLOWLY. I made it better....I made the experience worth it. I savored my favorite food. And, I stopped when I was 80% full.
The lesson here is that you can take almost any meal and use these basics to support your goals. Food isn’t “good” or “bad,” and YOU are not “good” or “bad” for eating it- although we are quick to label it that way. It’s on a continuum of better or worse. So, with something like lasagna, pizza, creamy casseroles, high calorie/sugar anything- how can you move it along the continuum to make your meal a bit better? If you’re going to have those foods, fine- but eat them slowly and stop when you are comfortable. Restriction is where trouble can start, so have your favorites once in awhile, within reason.
Go ahead, have your lasagna. I know I did.
I. LOVE. LASAGNA. Fitness and nutrition coach aside, this is one of my favorite foods. And, I believe that you can make healthy versions of it, so I keep it in my menu at home. So, there was no way I was going to throw this out.
I confess- I’ve eaten a piece of lasagna almost every morning since for breakfast. Since this particular lasagna-maker left out any sign of a vegetable in her recipe, I took it upon myself to make a “better,” more nutrition version of it. One morning, I put a bunch of shredded zucchini with it. Two other times, a handful of spinach. My other strategies were to cut a SMALL piece and to eat it SLOWLY. I made it better....I made the experience worth it. I savored my favorite food. And, I stopped when I was 80% full.
The lesson here is that you can take almost any meal and use these basics to support your goals. Food isn’t “good” or “bad,” and YOU are not “good” or “bad” for eating it- although we are quick to label it that way. It’s on a continuum of better or worse. So, with something like lasagna, pizza, creamy casseroles, high calorie/sugar anything- how can you move it along the continuum to make your meal a bit better? If you’re going to have those foods, fine- but eat them slowly and stop when you are comfortable. Restriction is where trouble can start, so have your favorites once in awhile, within reason.
Go ahead, have your lasagna. I know I did.
ProCoach..... building a healthier life one change at a time.
As my first “class” of ProCoach participants finishes their year on the program, I reflect on the changes that they’ve made in their lives.....nutritional habits, physical self, mindset and attitude. The first half of the program really addresses what exactly to do in what order to transform how you eat, what to put on your plate, and how to do all of this while navigating a busy life. The second half of the program turns to your inner self- how you think, why you’ve formed your current eating patterns, how to build a healthy life and healthy “tribe” around you. To be a healthy person, you have to act like a healthy person, right?
This is a great little video put together to show you more about the ProCoach online program:
https://www.dropbox.com/s/qu0p4xt62usvwtf/ProCoach%20promotional%20video.mp4?dl=0
Email me here to give it a try: fit.ks@icloud.com
This is a great little video put together to show you more about the ProCoach online program:
https://www.dropbox.com/s/qu0p4xt62usvwtf/ProCoach%20promotional%20video.mp4?dl=0
Email me here to give it a try: fit.ks@icloud.com
Wednesday
Try something new!
“I feel restricted. I’m hungry. I’ve tried everything. I’m unhappy with what I’m doing and the way I look. I don’t want to start over again.”
I’m looking for no more than 5 women aged 25-45 to test an online nutrition program (ProCoach) with the intention of losing fat, transforming eating habits, and changing their lifestyle before summer comes! I expect this program to get you these results but I’m only accepting a handful people to try it out right now at a discounted price. Registration closes March 17th. Would you like to try it? I’d love to be your coach!
Click here: http://www.fitpersonaltraining.net/Services.html. Send me an email or message to get started.
I’m looking for no more than 5 women aged 25-45 to test an online nutrition program (ProCoach) with the intention of losing fat, transforming eating habits, and changing their lifestyle before summer comes! I expect this program to get you these results but I’m only accepting a handful people to try it out right now at a discounted price. Registration closes March 17th. Would you like to try it? I’d love to be your coach!
Click here: http://www.fitpersonaltraining.net/Services.html. Send me an email or message to get started.
Subscribe to:
Posts (Atom)