Navigating holiday (over) eating

Navigating holiday (over)eating

The holiday season is here and it's filled with family, friends and.....a lot of food.  Without a doubt, food is a significant component of every holiday. For anyone who suffers from an eating disorder or an unhealthy relationship with food and the body, this can be a challenging time of the year.  You may not realize it but the holidays may bring several triggers that could lead to disordered eating and exercising behaviors. Often times, stress, overwhelm, people pleasing, travel, toxic relationships/family members, uncomfortable conversations and finances can bring on uncomfortable feelings. In order to lessen those emotions, it's easy to resort to food restriction (or dieting). And with restriction often comes binge eating. Overeating from time to time does not mean that you have a binge eating disorder. Fundamentally, binge eating is different from overeating.  Signs and symptoms of binge eating include:  Eating a large amount of food in a short period of time (ex. over 2 hours) Frequent episodes of eating more than what may be considered a normal amount of food.  Binging as a way of coping with unwanted feelings, stress and anxiety.  Eating beyond fullness.  Feeling that your eating behavior is out of control.  Eating large amounts of food without being physically hungry.  Feelings of guilt, sadness, distress, worthlessness after not being able to control eating. In our society, a lot of shame comes from eating too much whereas restriction is viewed as being good - having willpower, discipline and control. Despite stigmas and societal beliefs, binging (or overeating) isn't from lack of willpower or discipline. Binge eating is a common result of restriction. In other words, the solution to avoid binge eating is to eat more.  If you ever find yourself binge eating or over eating, there's a good chance that you are intentionally - or unintentionally - restricting your food intake. This can occur from not eating enough, skipping meals (ex. breakfast, lunch), going long hours without eating, restricting carbs, eliminating food groups or specific foods or overexercising.  Your body is constantly trying to protect you. For example, to keep your body from overheating, your body will initiate sweating. When you have a fever, your body may use 'chills' to boost core temperature to kill off a virus. The body is no different when it comes to responding to restriction. If you don't eat enough early in the day (or you don't fuel well during a long workout), your body is going to beg for what it missed out on. Our biology is hardwired to protect us against starvation. And if your body has ever experienced starvation trauma, it's likely to overreact any time you undereat.  Because most people don't worry about where their next meal is coming from (10% of US households are food insecure due to low income, poverty or unemployment), if you have ever been on a diet or intentionally restricted food, this can be viewed as self-imposed starvation. And your body doesn't care if you don't have the ability or access to food or you are trying to intentionally lose weight. If your body senses an extreme caloric deficit, it's going to react by trying to protect you.  The restrict-binge cycle can not be broken with food rules or willpower. The only way to reduce the risk of binging is to stop the restriction.  Saving calories - Starving your body of calories so that you can "make room" for a large holiday meal will lead to overeating. Instead of saving your calories, see your meal as just another meal. Go into the meal feeling slightly hungry by eating well-balanced meals and snacks throughout the day, starting with a healthy breakfast. By arriving to you meal slightly hungry, you will eat in a controlled manner, making a conscious decision about what and how much you want to eat.  Get in tune with your hunger scale - Despite being born with an exceptional intutive sense of your bodies physiological needs, you may have lost the ability to detect and respond to signals of hunger and fullness. Not surprisingly, disordered eating behaviors and a restrict-binge cycle can negatively impact your ability to properly feel fullness and hunger. A hunger scale can help with eating-related decisions as you practice body awareness.  Begin eating your meal around 3-4 on the hunger scale and to finish your meal at 5 or 6. Give yourself time to chew and digest your food as the hunger scale can quickly (or slowly) change throughout the eating experience.  Stop depriving yourself - Where there is excess there is usually deprivation. Similar to a feast-or-famine cycle found in people living with food insecurity, if you forbid yourself from eating certain foods and then give yourself permission to eat when food is abundant, you may find yourself feeling out of control. This was well-documented in the well-known, unethical Minnesota Starvation Experiment. Restrictive eating only increases the desire for the forbidden foods. When these "off-limit" foods are finally available (and allowed), there's a good chance that you will overeat.  Mindful Eating - You will enjoy food the most when you are slightly hungry. Food always tastes the best on the first bite. There's a point when food no longer tastes as good as it was. By staying in tune with your eating, you can determine when you are finished eating. Eating should be a positive, joyful, comforting and feel-good experience. Aim to feel better after you eat than before you started.  References:  https://www.rosewoodranch.com/binge-eating-signs-symptoms/ https://www.ers.usda.gov/data-products/ag-and-food-statistics-charting-the-essentials/food-security-and-nutrition-assistance/#:~:text=The%20prevalence%20of%20food%20insecurity,had%20very%20low%20food%20security. https://www.eatingrecoverycenter.com/blog/i-cant-tell-when-im-full https://academic.oup.com/jn/article/135/6/1347/4663828

Eating healthy while working from home

For those who are used to working in an office, it can be a big struggle to transition to a "work from home" environment. With so many interruptions, the biggest WFH (work-from-home) distraction is........you guessed it.....the refrigerator.

As it relates to nutrition, when you work in an office away from home, there's the need to plan ahead as to what, when and where you will be eat. While this lifestyle skill is still a work in progress for many, bringing your lunch (and snacks) to work helps you control what you are eating.

At home, you may find yourself mindlessly snacking or forgetting to eat all together. To help you eat healthy while working from home, here are a few tips:

• Meal prep - Even when your office is (now) in your home, meal prep is a must. Making a meal from scratch - and when you are hungry - can take up a lot of time, cause you to lose momentum during a work project/emails and force you to resort to quick and not-so-nutritous options. With a bit more flexibility with your meals, prep food in advance so that you either have your lunch meal ready to go or you have stuff to throw together for a balanced meal. Don't forget to plan for and prep nutritious and satisfying snacks to keep you from grazing on processed food throughout the afternoon.
  
• Set a schedule - Set your day like any other day - plan your workout, breakfast, when you will stop to eat lunch and a few small recharge breaks. While it's good to stick to a schedule, understand that things may not always go as planned and sometimes you have to adjust your schedule. Approach each day with an open mind and flexibility. But most of all, have a plan.
  
• Eat away from your desk/office - Having a total break from work can help you clear your mind and refocus. It also allows you to eat more mindfully. Resist the temptation to keep working as you eat in order to save time. Give your day structure by stepping away from the computer/desk in order to eat.
  
• Stay hydrated - With less distractions and a bathroom nearby, you may find yourself overly hydrated on caffeine. Limit yourself to only a cup or two between 9-11am and be sure to keep a water bottle nearby - filled with water to keep yourself well-hydrated throughout the day. The bottle of water can also help you avoid unncessary snacking when you aren't truly in need of food.
  
• Do a check-in - It's important to snack between meals but not overdo it when you find yourself bored, emotional or stressed. Before you grab an unplanned snack, check in with yourself. Are you eating because you are biologically hungry and need to eat to satsify hunger or because you are bored, lonely or stressed?
  
• Journal - With a temporary new normal, don't be so hard on yourself. During the first few weeks of working from home, keep track of your mood, hunger signals, energy levels and productivity. See if you can notice any patterns related to your food choices. Give yourself permission to learn from each day, without feeling like your eating habits are pass or fail.

"It is not the strongest of the species that survives, nor the most intelligent. It is the one that is most adaptable to change.”

-Charles Darwin

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Time-saving cooking tips

Are you hesitant to try a new recipe because you feel overwhelmed by the cooking process, especially when hungry, exhausted and/or pressed for time?

Although you may find it easy to "make" avocado toast or "cook" a bowl of oatmeal, there may be a huge barrier between wanting to cook and actually making it happen. Cooking requires time, effort and concentration and for many people, cooking isn't worth the time or energy. 

If you have anxiety toward cooking but recognize that cooking will keep your portions and nutrition quality in check, here are a few time-saving tips to make your meals enjoyable and nutritious but far less time-consuming. 

1. Read before you attempt - Recipes can make anyone a great cook but it's important to familiarize yourself with the instructions before even considering to cook/make your recipe. Read recipes to their fullest before starting to ensure you don't skip/overlook any important steps in the cooking process.
    
2. Shop in advance - Grocery shopping is exhausting and can be time-consuming when you have to search the aisles for new ingredients. Many times, grocery shopping right before you cook can sabotage your best efforts to try to eat a healthier diet. Purchase ingredients a few days before you decide to make your recipe. Don't forget your grocery list!
    
3. Prep in advance - Use small bowls or even a muffin tin to help you prep items ahead of time. By measuring and chopping in advance, you not only avoid a possible recipe disaster or identify a missing ingredient but it makes for a smooth cooking process.
    
4. Cook once, plan for leftovers - Make double batches or extra servings of your dishes so that leftovers can be served when you don't have the time or energy to cook. While you are at it, make sure to chop entire vegetables (not just the 1/2 cup that your recipe calls for) and other foods like starches, grains and proteins to use for future meals.
    
5. Easy clean-up - Cleaning up your cooking mess is one of the most dreaded cooking tasks. Simply fill your sink with warm, soapy water and after you finish with dishes, rinse and place into the water. If you plan to use your dishwasher, make sure it's completely empty so that you have room for big items like pots and pans.
    
6. Use a garbage bowl - You don't need anything fancy to toss your scraps in as you cook so that your work space stays clear and doesn't become cluttered. Cooking often requires endless trips to the garbage (or recycling bin) so a garbage bowl can help you stay organized and clean-up as you cook.
    
7. One-pot meals - One-pot (or skillet) meals result in fewer dirty dishes and often allow for lots of leftovers.
    
8. Prep staples in advance - There's a good chance that your diet involves a few staples, like hard-boiled eggs, salad, cooked chicken or tempeh/tofu, roasted potatoes and/or whole grains. Don't overwhelm yourself with making multiple recipes on the weekend if you prefer individually portioned meals. Instead, use Sunday to prep the items that you know you will be eating the following week so that making meals is easy and efficient. One of my best tips is to make sure your meal is "almost" ready when you are most tired, busy, exhausted or hungry. In other words, cook in advance when you know you won't want to (or be able to) cook later on.
    
9. Stock-up on herbs and spices - When trying a new recipe, you may be overwhelmed by the amount of spices and herbs that are required. But proper seasoning can turn a bland dish into something that tastes amazing. Make sure your spice cabinet is filled with a wide array of fresh (not out-dated) spices and herbs.
    
10. Equip yourself with good food storage containers - After all that meal prepping and cooking, you need to easily store all of your items. Although plastic food storage containers are inexpensive and easy to find, many people are choosing glass as a safer, more environmentally friendly way to store food. 

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Make the effort

It feels great to be back home in Greenville, SC.

We are back to our routine of work and training and of course, back to the routine with this little golden nugget who enjoyed his "summer camp" with our dear friend Christi for almost 4 weeks.....

As wonderful as it is to be back in our home environment, I have to be honest and say that adjusting to life, without all of our meals prepared and served to us, has been hard.

We were heavily spoiled by Karel's mom, while we were in Znojmo, Czech Republic, with over 2.5 weeks of really good authentic Czech recipes, all home cooked and prepared with love.

With Karel and I continuing to train for the races that we have planned for the rest of the season (next up in August, Lake Logan Half Ironman for me and Ironman Mont Tremblant for Karel), life certainly isn't slowing down for us, with little extra time to shop, prep and cook food.

BUT, we have to make it a priority because our bodies require food to perform and to stay healthy.

Therefore, we have to make the effort.

"Knowing what to do and actually doing it" is a common statement from many time crunched and exhausted athletes.

BUT, you have to make the effort. 

Here are 10 of my tips as to how to make food prep, cooking and eating possible, despite living a busy life as an athlete.

1. Plan ahead - prepare as much as you can ahead of time so that it a meal is ready for when you get home from work or a workout OR prep your meal ahead of time for easy cooking (which is helpful when you are hungry or exhausted).

2. Never let food rules boss you around. The more restrictions you place on your diet, the more you will dread eating and cooking. With a dieting mentality, you may find that food makes you feel uncomfortable and even scared, which may lead into disordered eating or an eating disorder.

3. Always start with a recovery snack or a pre-meal snack. This works wonders as you can think more clearly and you don't use the excuse that you are "too hungry" to cook. 

4. Rehydrate before you eat. The hot weather can zap the appetite. But not eating for hours after a workout (and then overeating in the evening or the next day) is not performance enhancing. Post workout, pour yourself a refreshing glass of OJ, squeeze a juicy lemon or lime into ice cold water or blend ice and frozen fruit for a slushy drink before eating your recovery snack or meal.

5. Get help. On your busiest days, use the grocery store, a fresh and healthy delivery service or even your family members to help you out.  Perhaps one of your family members (or kids) loves to cook but you would rather grocery shop. Maybe you love cooking but despise food prep. Does a grocery store have a hot bar where you can get some items prepared ahead of time or is there a section with pre-made items that you can add to a homemade meal? 

I often find that with a team approach, you can get a lot more done and cooking doesn't feel so overwhelming.

6. Don't try to be perfect. For an athlete who strives for perfection and approaches life with a mentality that everything needs to go as planned, accept that you do not have to be perfect with your diet to reach your goals. Having too many or too high of expectations as to what you should be doing vs what you can actually do can make you feel like a failure, thus making you think "it's not worth it."

7. Have a few go-to meals and snacks. Every athlete needs a few meals and snacks that are easy and simple and fit the bill as to what you need to feel healthy, satisfied and fueled/recovered. Don't make these meals super complicated but make sure you always have the items you need ready, for when you need a quick go-to meal or snack. 

8. Get out of your food rut. Many athletes find themselves into a food rut, eating similar things over and over again because they are easy and simple. While there is nothing wrong with having go-to meals, you shouldn't rely on them day after day. Use your day off from training to get creative in the kitchen or instead of lounging on the couch when you have a few extra hours to spare, get inspired by recipes and make good use of your time by preparing new recipes or dishes.

9. Stop the excuses. If you find yourself always in a situation where you feel too busy, too tired, too hungry or too unmotivated to cook, you will find that day after day, you are simply using the same excuses over and over as to why you can't get a healthy, nourishing and balanced meal on a plate. No more excuses, make things happen. Figure out why you are letting healthy eating or proper fueling be an afterthought and if needed, reach out to a professional (ex. sport dietitian) to help.

10. Appreciate food for fuel. Your body doesn't run well when you don't feed it well. Put a similar amount of passion, focus, dedication and commitment into your daily diet, as you do with other important things in your life. Many times, when the focus is place on food for fuel and for health, the body performs better and it becomes easier to see improvements in health, body composition and performance.

Healthy eating without following a diet plan

When I was 10 years old and decided to not eat meat anymore, my choice to become plant strong was not for a body image, to get healthy or to follow the crowd. I had made a personal decision that not eating meat would be my way of showing respect to animals and thus I titled myself as a vegetarian. 

Almost 23 years ago I made a dietary choice to become a vegetarianism. But unlike the brand of shoes I prefer or my favorite color, choosing to eliminate meat from my diet started a lifestyle change that had no deadline in place. Because plant strong became my new lifestyle, it required commitment and knowledge to make the diet work for my personal health and performance goals. 

I have never persuaded anyone to be a vegetarian athlete to boost performance and I have never told a person that his/her health and performance will automatically improve once meat is removed from the diet. 

All fitness enthusiasts and athletes must understand the importance of consuming a balanced, wholesome diet so no matter where you get your protein from, you should never let your dietary choices keep you from reaching your fitness potential and ultimately improving your health and quality of life. And above all, your diet does not have to leave you unsatisfied, without energy, feeling isolated, requiring an excessive amount of planning and prep and costing you a lot of money. And if your current diet does not leave you with any of the above statements, that's great but just make sure that you are eating for a lifestyle, and not for a body image. 

The cost of getting lean: is it worth it?

When you think about the diets that are marketed to the masses these days, many come across as "eating healthy". Or, perhaps they boldly read that "this is not a diet, it's a lifestyle."

“Healthy eating" is extremely confusing in our food-obsessed society which is supported by a multi-billion dollar diet and health industry.  Therefore, meat or no meat, in our sugar is horrible, carbs are bad, gluten is evil, is soy out or in today, society, many athletes struggle to understand how to consume a healthy diet and fuel appropriately while training for sports. 

Therefore, it’s important to have an appropriately planned diet to support your athletic development. Because any diet that is restrictive (ex. Paleo, Gluten-free) or lacking in variety (ex. you rely on fast food, you don’t like to cook, etc.) may demonstrate potential nutritional deficiencies, all athletes should consider working with a dietitian who specializes in sport nutrition, prior to making dietary modifications/swaps. Also, for any athlete who is seeking a change in the diet, be mindful that if there are underlying dietary clinical issues (ex. IBS, food allergies, gluten intolerance/sensitivity, Hashimoto’s, PCOS, etc.) those should be top priority in an effort to create the most balanced, varied diet possible. 

I'm not here to waste my time to discuss every diet out there but let it be known that regardless of what diet name you give to your dietary habits, all fitness enthusiasts and athletes should remember that your personalized style of eating should never limit your performance potential or compromise health. A restrictive, low energy diet may change your body composition but there’s not a lot you can do on race day with an underfueled and undernourished body. 

Because the focus of this blog is not on body image but instead eating a healthy diet without following a diet plan, here are a few tips to get you thinking about food for fuel and for health. 

Healthy eating without following a diet plan

1. What's your motivation to change? - If you feel the need to eliminate or add certain foods to the diet, be sure to have a really good reason to do so. A good reason would be doctor's/dietitian's orders OR lab work that reflects the need to place emphasis on certain areas of your diet. Weight loss is typically a top priority for most people wanting to change nutrition habits but a better focus would be on what you can do with your body when you start eating healthier. Maybe less sick days, reducing risk for cancer, being around longer for your grand kids/spouse, having more energy, taking better care of your body, performing better, having less focus on food and more focus on living life to the fullest? Whatever your reason may be, let a change in body composition be that added bonus as your health is always top priority.

2. Create a positive food environment - stock your kitchen with everything you need to prepare wholesome foods at home and store leftovers in Tupperware. And don't forget the foods that you want to eat as well. I recommend to shop every 3-4 days when you are transitioning to a more real food diet so that you do not overwhelm yourself with a lot of produce and then find yourself throwing it out after 7 days. Think of what you can keep in your pantry, refrigerator and freezer for easy and healthy meal prep.

3. Don't be perfect, aim for progress - create a very simple lifestyle log to plan your day. The diet mentality is to log your day as or after it happened and this often doesn't initiate change but instead guilt, control and self-defeat. Instead, create a plan for yourself. When you think about what you will eat before/after workouts, for your 3 meals and then snacking with a purpose, you have a better opportunity to set yourself up for success. Not only do you have a plan for staying nourished and satisfied but you are now forced to make sure you have those food items available which reduces the risk for overeating later in the day as well as going long hours without eating (or eating on a whim). This also helps the athlete fuel better so that pre and post workout nutrition isn't an afterthought.

4. Rethink your plate - I'm all about  a plant strong plate. You can pick your protein choice. Fill up your plate with fresh foods, packed with vitamins and minerals. Your plate should never limit fats, carbs or protein so find a way to create that beautiful plate that leaves you satisfied and feeling great about your meals. If you can't do this on your own, have a dietitian who specializes in sport nutrition help you plan your diet to support your active lifestyle and health goals.

5. Get in the kitchen! Do I even need to give you a reason as to why you should cook more? Don't find the time to cook, make the time.

6. Give it time - Don't expect to change everything overnight. Focus on a few changes every 1-2 weeks so you can make that lifestyle change. Be sure to have a strong, supportive team around you who will keep you motivated and inspired to learn  how to eat for fuel and for health. Also keep in mind that even though you may find yourself questioning your new or improved eating habits, your diet is created by you and for you. You have your reason for your dietary changes and you are making these changes for the right reasons. You are not chasing a body image or wanting a quick fix but instead, you are taking the time to make a lifestyle change. Enjoy this wonderful journey that you are taking your body on as you learn how to eat for fuel and for health AND how to develop a great relationship with food and your body.

Prep once, eat twice - leftovers

This week I am dedicating all my blogs to tips for healthy eating in today's society. 

Recognizing that we all tend to put/have a little more on our daily plate than we can handle, the most important thing to remember is that the food you put inside your body is designed to fuel your busy lifestyle. You may be among the many who says you are too busy to shop, cook or eat healthy but when it comes to making time for health, it's a priority, not something you have to find time for. 

In today's society, there's a reminder to cook meals at home and to prepare real food to nourish the body but it's a statement that's repeated over and over without a large following. The biggest issue is that we have access to convenience, quick food which doesn't place much pressure on us to recipe plan, meal prep, shop and prepare foods. Also, if we find ourselves hungry when outside of the home, we rarely run into the issue of having to live our day in a starved state for food is often available at a vending machine, gas station, grocery store, fast food or restaurant....or perhaps in your car, desk drawer or even in your bedroom.

I have developed a lot of meal time-savers over the years but they were all works in the making. I didn't wake up one day and change my entire life overnight but instead, I gradually found ways to make better use of my time in order to prepare balanced, healthy and delicious meals that would fuel our active and busy lifestyle. 

Leftovers can be great or not enjoyed. When you love something, it's always wonderful to enjoy the similar flavors the next day for lunch or dinner. When you overeat something or do not like the taste of something, it's likely that the extra food that was not consumed was wasted in your trash can. 

The key to leftovers is planning to have leftovers. Here are a few tips for shopping, planning and prepping for leftovers:

-Buy bagged/pre-washed lettuce for easy prep for leftovers.
ex. if you have leftover protein or a stir fry, add a handful or two of dark leafy green to your meal for a plant-strong lunch the next day without any extra cooking/chopping. 

-Buy frozen foods for easy cooking/steaming.

ex. add frozen veggies to a stir-fry, casserole, soup. 

-Think about your week before buying produce. I recommend to have enough fruits/veggies to last 3 days to start. If you can shop more frequently (but smaller shops) you may find yourself wasting less while changing your habits until you recognize how quickly you go through produce, especially depending on your week (ex. traveling, events, etc.)

ex. Don't overload your fridge with fresh produce if it's going to go bad. Do your prep ahead of time so options are chopped for easy meal prep to reduce the chance of whole foods going bad. 

-Have a plan for your recipes before grocery shopping. This will not only make you excited to shop and cook new foods but also you will waste less food.

ex. do not shop hungry and avoid shopping only on the weekend (if possible). Do your shopping on a day that you aren't finding yourself having to prep as well. Give yourself a chance to stock your fridge before chopping/dicing and cooking so you don't get burnt out. 

-Use your oven, stove top and microwave when you are at home. Think about anytime (if you are reading this in the evening - perhaps right now) that you are home that you could have something cooking. This is my biggest time-saver is cooking food (and more than one thing) when I am on the computer.

ex. The best way to start this new habit is to set an alarm on your phone. If you find yourself getting distracted at home and watching the time go by and then feeling starved for dinner but not in the mood to cook, let your timer remind you that you need to start dinner. Whether your meal takes 15 minutes or an hour, it's likely you have the time so you just need to make the time. 

-Plan for leftovers and cook more than one food at once.

ex. If you are using your oven to cook a protein, throw in some veggies, make some kale chips or bake some muffins (depending on the temp). If you are making pasta, cook some whole grains on another burner. Use your crock pot. While everything is cooking, cook a potato in the microwave or warm leftovers. This may be the biggest change at first in order to learn how you can multi-task in the kitchen but once you nail this tip, you will find yourself with more real food options available when your body needs to refuel/fuel and be nourished. 

A few of my personal tips:

-I eat similar foods before every workout which makes it easy to always make sure my kitchen has the food I need to fuel properly before workouts.
-Wasa crackers, seasonal fruit (ex. banana, strawberries or raspberries), Smuckers Natural PB, Maple Syrup, granola/cheerios, raisins

-I try to prep or cook a meal before I work out in the evening. This doesn't always happen depending on my day but I try to do as much as I can (even if 10 minutes) to get a meal started before we leave for an evening workout. 

-I love go-to meals. I don't strive for perfection and many of my meals are repetitive but they work. It's super easy to throw together an omelet with mushrooms, onions, tomatoes and a little cheese and toast fresh bread. It's also simple to have oatmeal in the morning or yogurt and fruit for a snack. It's important that even with a super busy day, I have food to keep my brain and body happy so that it functions well. 

-We shop frequently. We will often do a big shop every 7-10 days when we need food but because of our active lifestyle (two athletes training for endurance triathlons), there are many quick stops at the grocery store just for a few perishable items (or when I have an idea for a yummy meal creation). I try to combine my quick stops with workouts/errands so if I am already out and the grocery store is nearby (there's a Publix near every place that we workout/work outside the home) I will make a quick stop rather than heading out later in the week. This may not be practical for everyone but in our house we go through food quick and we never waste food. 

-Food makes us happy. We do not have "bad" food in our house but we also do not consume a 100% real food diet, 100% of the time. If there is processed food in our house (ex. pita chips, pretzels, granola, etc.) it doesn't get consumed frequently. It's just there and isn't seen as a temptation. 

We both have a great relationship with food and food makes us feel better after we eat then before. This helps with consistent meal planning and eating for we both have never seen food as an enemy but instead, it makes us happy. (ex. you won't see us ever diet, cleanse, detox, restrict, etc)

-It's ok to have a routine diet but variety will ensure you are getting a lot of vitamins and minerals and will also prevent burnout of eating the same way all the time. Think about varying the color of your veggies/fruit or switching up your proteins or grains. Simple changes can make a big difference when it comes to always getting excited to prep, cook and eat real food.

ex. change up the fruits in your morning oatmeal or try a different grain or protein a few days per week. Think about prepping a few options on the weekend that you can add into your normal meals and see if anything new inspires you. Look up recipes online or get inspired by what you see on restaurant menus or on the Food Network. Still need some inspiration? Enroll yourself into a cooking class. 

-Some people will find it easier than others to include produce in the diet. When it comes to eating a plant strong diet, you do not have to have a salad at every meal but instead, create a meal that is built on plants. Whether it's a salad or a lettuce wrap or a stir-fry, think about turning your sandwiches inside out or making the veggies/fruit the spotlight of the meal. 

-ex. making salads can feel a bit time-consuming - especially if you are hungry. Chop foods ahead of time and when you get the act of making a salad, make two. Chop your items and place in separate containers for easy snacking and prep the next few days. 

-Multitask in the kitchen when you aren't hungry. 

ex. If you are starving, it's unlikely that you are going to think about or make the time to prepare lunch for tomorrow or make another meal for the next day. Think about times when you aren't super hungry to start your prep for another meal. If you do find yourself making a meal (ex. dinner) use your time "waiting" for the meal to cook to make breakfast/lunch for tomorrow (or get your ingredients ready). 

Here are two meals that I made (Sunday afternoon after our 4:15 bike/run workout and today (Monday while at home, working on the computer, making calls, etc.) 

A Mexican-inspired salad bar

(prep ahead for lots of leftovers!)

Ingredients: 

1 package Tempeh (chopped, then grilled on skillet in a little olive oil on medium heat) OR your choice of protein

Mango (1 chopped) OR peach

Cheese (shredded or brick)

Avocado (1 chopped)

Stir fry of fresh veggies OR frozen:
mushrooms (1 large package - sliced and pre-washed), red and green pepper (chopped), chives (chopped), black beans (1 can, low sodium rinsed and drained), garlic (2 cloves chopped) tossed in olive oil in a large pot on low heat, covered. Add 2-3 tbsp water to prevent sticking. 

Jasmine rice (1 cup dry w/ 2 cups water, cooked for 15-17 minutes) OR your choice of grain 

Romaine lettuce (2 large heads, chopped) OR pre-washed/chopped lettuce

Fage 0% greek yogurt - large container (if using for lunches at work, you may find it easier to have individual portions in your fridge)

Salsa (jar) or make your own

Mutligrain chips or triscuits or crackers - optional for a crunch 

Pot of veggies - throw it all together and let it cook for 20 minutes (stir occasionally)

The final product..... a salad sky-high of yumminess and immune boosting nutrients. 

Stuffed peppers

Two green peppers (with sturdy bottoms that will stand up)

1 can tomato Parmesan soup
Leftovers: Jasmine rice, stir fried veggies/beans/corn

Cheese

Your choice of protein

Place scooped-out peppers (with top removed with a serrated knife) in a large pot (on low head) with 1 can soup + 1/2 can water. 

Add a few spoonfuls rice to fill pepper 1/3 full. 

Add veggies

Top with cheese (I stuffed some in the sides and on top - I used deli cheese, pepperjack) 

Cook on low heat for 60-75 minutes covered in your pot (or in crockpot)- my peppers stuck to the bottom a little when I removed them from the pot  with a spatula (large serving spoon for the soup) so be careful when removing or stir the soup a little here and there to prevent sticking. I wasn't in the kitchen for over an hour so I didn't do anything to these peppers once I put them in the pot)

Serve your pepper

Enjoy and yum!

Do you have a question about healthy eating in today's society (ex. cooking/recipe tips, diet suggestions, meal/recipe planning, foods, etc. ) that you'd like me to discuss on my blog? Send me an email 
Marni@trimarnicoach.com 

Happy Thanksgiving (20 tips)!!!!

First off, Karel, Campy and I would like to wish everyone (near and far) a very special Thanksgiving! Hopefully you have lots and lots to be thankful for this year!

I guess it's assumed that as a dietitian, I should write a blog about  "how to eat Healthy on Thanksgiving."

All day I have thinking about what dietitian-friendly blog I should write before our society enjoys the Thanksgiving feast.

But as much as I love my "RD" title to help our society be "healthy", it's more important to me (as a coach, dietitian, exercise physiologist and endurance triathlete) to maintain consistency with my philosophy on how we should be eating - for fuel, for health and for pleasure and to spend less time giving rules for eating or talking about fad diets, especially when our society thinks they need a "quick fix."

And thus, my passion continues to help others learn how to develop and maintain a healthy relationship with food, all year long. 

In my opinion, trying to eat "healthy" around the holidays is like telling your child (or if you had one) all year long that on November 28th, he/she would be going to Disney World for a very special, once a year treat. But then, let's say, that the child hasn't been on his/her best behavior on the weeks leading up to the trip and instead of addressing the issue prior to the trip and making progress to prevent that bad behavior in the future, you instead tell the child she/he is punished while she/he is on the trip. So, when everyone else was having fun at Disney World, that child had to stay in the room on that very special day to "regret, feel guilty or feel upset" about his/her decision to misbehave 4-6 weeks ago. 

I feel that we can eat in a healthy way on holiday's and still indulge and feel great about it and thus, we shouldn't take away from the joy of enjoying occasional food on special occasions.  

Here are a few of  my Thanksgiving (holiday/anytime) Tips to help you have a better relationship with food (and your body) especially around "occasional" eats: 

1) Thank your body

2) Plan for a workout on the day after the meal (how about my 1 hour Trainer workout on Triathlete Magazine online?)
3) Yum when you eat
4) Don't lecture others about what they are eating
5) If someone lectures you about what you shouldn't eat, start yumming
6) Find a recipe that intimidates you and go for it! You will really appreciate home cooking when you take the time to prepare a recipe from start to end.
7) Create a plant strong meal. Bulk up on your veggies and portion out a little of the top foods that you really, really, really want. If you are not sure if you really want it, pass on it.

8) Survey the scene and pick out your most favorite desserts that will feel the best after you eat them. Homemade wins over store-bought (unless store-bought was from a homemade store). 

9) Talk about a memory that comes to mind when you eat a traditional/family recipe. 

10) Eat slowly - enjoy your food, don't devour it. 

11) Don't restrict food all day for one meal. Starving is not the best way to enter a meal, especially if you want to savor the moments. 

12) Be inspired by all the home cooking and discover new recipes from others. 

13) Finish the meal satisfied, not stuffed. Save yourself from second portions and instead, remind yourself how lucky you are to be able to enjoy "too much food" on your table. 

14) Talk about your goals for 2014 and reflect on 2013. Can you inspire others or will others inspire you?

15) Laugh, smile and don't be too serious (on yourself, included)

16) Don't be extreme - with your eating, with your thoughts or with your exercise. Some progress is better than no progress. 

17) Don't make the day only about carbs, fat and calories. As you enjoy your meal, express interest in the food you are eating, ask how someone created the recipe, what inspired them to create that recipe and what makes that food feel so great when you eat it

18) Be realistic - how can one day off-set the past few months of your "routine/plan" or ruin the next 1.5 months of consistent habits?

19) Don't body bash - getting mad at your body will do you no good and will only increase the chance of you making extreme or quick decisions as to how you will go about trying to change your body composition. Give yourself 5-10 reasons why you love your body, what you love about your body and what you want to accomplish with your body in the next 3,6,12 months. 

20) Enjoy the gift of health - your health is allowing you to read this blog right now. Your health is allowing you to share Thanksgiving (holidays) with others. There may be special people in your life that are not in as good of health as you are or may not be able to share this day with you. Never take a day for granted when it comes to healthy eating, healthy living and daily exercise in order to improve quality of life.