Category: Wellness Tips

 

Have you ever watched a cooking show where they try to pass a delicious healthy recipe off as a “20-minute meal”? You get all excited, ready to take notes and make this healthy kitchen masterpiece a reality, until you notice that as they are cooking, somehow all of their vegetables are already magically diced, their meats trimmed and cut, and their herbs and spices pre-measured? And then – big surprise! – the whole dish is done in 20 minutes or less! All they had to do was dump this, brown that, stir this in, and the whole creation was complete.

If you’ve had this experience and you’re anything like me you feel lied to. This was not a 20-minute meal. This was a 20-minute meal preceded by 10-15 minutes of peeling, chopping, dicing, and measuring which, again, if you’re anything like me, is the least enjoyable part of cooking.

Many of my clients struggle with this – they buy fresh veggies with perfect intentions of using them. But after a long day the thought of all that prep before they even get to cooking sends them, defeated, to that bag of freezer ravioli (or the corner fast food joint) and their produce one day closer to the garbage.

 



 

So how can we bridge this gap? We want our food to be healthy, and we need it to be quick and easy. Can we have both?

My answer is pretty much, yes. I’m not going to lie to you and say I have a super fast magical way to dice onions in record time and I certainly can’t hire a magic kitchen for you like the Food Network hosts have, but I can share the trick that has helped make healthful cooking SO MUCH FASTER for me.

That “trick” is food prep. Food prep is an alternative to meal prepping, where you actually cook and portion out individual meals in ready-to-go containers. If you have sufficient time and don’t mind eating the same meal for a few meals, meal prep is a great option! If you like a little more variety or can’t spare an hour or more for meal prep each week, give food prep a try!

 



 

Basically, you are your own magic kitchen. When you bring your groceries home, set all your produce (and your meats, if you really want to go for the gold!) on the counter. Put everything else away.

Now you get out your cutting board and knives (once!), and some containers. Chop, slice, and dice your little heart out. It usually takes 10-20 minutes, depending on how many veggies are in the recipes you’re using that week. Put them in containers based on the recipe they’re for. If we are having burgers, I slice tomatoes and onions, lay out lettuce, and put a handful of sliced mushrooms on a plate. If we’re having stew, I cube potatoes, chop onions, and slice carrots and seal them in a container. Then you clean up your cutting boards and knives (once!) and you’re done chopping for the week.

Note: Make sure that if you trim and cut raw meats, you prep them after you’re done with all your produce and that you store them in separate containers if they are uncooked!

Aren’t they pretty?

Now, when it’s time to cook, you can pull your container out of the fridge, dump this, brown that, stir this in, and your healthful meal is ready to go – just like the cooking pros!

For a demonstration of food prep and a recommendation for one of my favorite food prep kitchen tools, click here!

Have you ever tried food prep? Do you like it? Hate it? Let me know in the comments!

 



Wellness Tips

To Diet or Not to Diet

 

Floating around social media the last few days I’ve seen several articles on either side of the “diet” coin:

“Why you shouldn’t diet in 2018”

“Top 6 Diets of 2018”

“Don’t diet this January”

You may have a goal to be healthier and take care of yourself this year – many people do, and that’s great! So, should you “diet”?

A lot of nutrition and fitness coaches will tell you that diets never work and that you need only listen to your body, feed it when it wants food, and don’t when it doesn’t (often called intuitive eating). That works really well for people who are in tune with their bodies, have normally established hunger cues, and like to eat healthful foods. Unfortunately, that’s not the case for many of the clients I work with. These habits and hunger cues can be learned, but it takes time and it’s a frustrating road for a lot of people. Everyone is different, which is why I’ve learned to avoid all or nothing statements like “diets never work.”

 



 

At some point, this kind of comes down to semantics.

You can call it a diet, you can call it a lifestyle change, you can call it an eating plan, but ultimately what matters is whether or not it works with and for YOU.

I’ve seen people try strict diet plans that don’t fit their lifestyles, fight tooth and nail to stick to them, and feel totally defeated when they can’t seem to make it work. I’ve also seen people try to eat intuitively without any boundaries or guidelines and flounder, frustrated that they don’t seem to be making any progress.

On the other hand, when people find the right balance of structure and freedom to fit their lifestyles – it’s magic. They have a plan that is tailored to work with their unique personalities, budgets, families, and favorite foods. They are achieving their goals and they’re happy and feel great doing it. This is the elusive magical unicorn of healthful eating.

 



 

It can be a daunting task to find your own magical unicorn, so I’ve compiled some tips to help you out. Without further ado, here are 5 ways to know if an eating plan is right for you:

1. It’s not miserable/exhausting.

It makes me sad that I even have to say this, but it happens all the time. People put themselves through psychological and physical torture because they think it’s the only way to achieve their health goals – not so! The right plan will not make you sad and miserable, or be so labor intensive that you can barely keep up. If you love all kinds of food, for example, paleo wouldn’t be a good choice – you’ll be miserable saying no to so many things you love. If you have eaten breakfast your entire life and are hungry every few hours, intermittent fasting probably isn’t for you (you can read about my experience with that here). If you hate numbers and don’t like tedious tracking, don’t count calories! You’ll hate it!

Choose or design a plan that works with your individual preferences and quirks.

2. You’re not hungry all the time.

We’re trying to make your body healthy and happy. Constant underlying hunger is not conducive to either of those goals. ‘Nuff said.

 



 

3. It doesn’t restrict your social life.

Your eating plan should work beautifully into your social life. You should never skip out on girls’ or guys’ night because you are “on a diet.” You may end up ordering differently than you have in the past (or not!) but your social life is a huge part of a healthy life too. Don’t let an overly restrictive eating plan intended to make you healthier screw up other aspects of your health. You can read about my experiences with a social life-crushing diet here. It’s not worth it, trust me.

4. It includes all the foods you enjoy except legitimate allergies or intolerances, at least some of the time.

There is absolutely no reason to cut out entire categories of foods to lose weight. Certain medical conditions excepted, you should never have a list of foods you’re “not allowed” to eat. First of all, psychologically, you’re setting yourself up for the trap of only wanting what you “can’t” have. Second, why be more restrictive than is necessary? The ideal plan is the least restrictive plan that still heads you toward your goals. You may eat certain things less often and in smaller portions, but avoid plans that label foods as “good/allowed” and “bad/not allowed.”

5. You’re making progress.

Obviously, your plan needs to be making you healthier or what’s the point? Now I need to stress something very, very important here. Very important. Huge. Please don’t skip over this:

Progress comes in many forms, and most of them are not on the scale.

Please, please, please don’t gauge your success or failure only on your weight. A healthful eating plan should improve your health in so many other ways: Are you eating more vegetables? Do you have more energy? Do you sleep better? Is your skin clearer? Do you find yourself snacking less after dinner? Do your clothes fit better? Is your mindset more positive? Do you have less pain?

All of these are potential benefits of improved eating habits, and they’re nothing to sniff at! Be aware of them, because weight can be a fickle mistress, but health is so, so much more than weight.

So before you start a new eating plan this year, make sure it fits these criteria. As always, if you feel overwhelmed or lost at the idea of trying to find an eating plan that works for you, find a dietitian who can help you find a plan that fits your life. If you’re in Washington state, I’d be honored to work with you! Click here if you’re interested.

Have a happy, healthy new year!

 



 

Goal Setting

It’s day two of my goal-setting giveaway challenge! It’s not too late to join in – visit Dietitian on a Diet’s “Giveaway Alert” post on Facebook or Instagram to play! Yesterday we were dreaming big, today is a little less fun but just as important.
Today’s challenge: Assess your current reality. Where is this area of your life at right now? Be honest, but also be fair to yourself. No need to be more critical than is true. Acknowledge the good parts as well as the parts where you’re not where you’d like to be – that’s where we find the best goals.
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Yesterday I told you about my dream to have a cookbook. The current reality is shown above…I have a folder of chicken-scratch recipes and recipe ideas. Several of them have been tested and finalized and I am really proud of them! Several others need more work or need to go from ideas to actual recipes. I have a vague idea of how I want to layout the cookbook but I need to “brain dump” some of those ideas onto paper and play with them.
Your turn: head over to Dietitian on a Diet’s Facebook or Instagram and lay out the true current reality of where your goal area is right now. Be kind to yourself, be honest, and lay it out there!

Goal Setting

It’s here! The Dietitian on a Diet/i’mPowered Nutrition & Fitness giveaway challenge begins today! To participate for the chance to win a beautiful goal-tracking planner/journal from The Simple Elephant, planner stickers, and a set of Papermate Inkjoy pens, follow Dietitian on a Diet on Instagram or like Dietitian on a Diet on Facebook, and follow the instructions on my giveaway post

Today’s challenge: DREAM BIG! Choose an area of your life (could be wellness, career, family – anything!) you’d like to work on, and dream big for your future! Take some time and be detailed! Don’t let your past fears or failures get in the way today. Imagine if you had absolutely no barriers and could achieve anything you wanted, what would this area of your life look like?  As Ellen Johnson Sirleaf once said, “If your dreams do not scare you, they are not big enough.”
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For me, I’m dreaming big about the future of my blog and business. I would love to help more people live the healthy lives they dream of! One of the specific ways I want to do that in 2018 is to fill my readers’ requests for a Dietitian on a Diet/i’mPowered Nutrition & Fitness cookbook! My dream big: I would have a fun, user-friendly cookbook with a variety of at least 100 healthful recipes that is available as a physical book or e-book. The cookbook will also help readers learn the thought processes behind eating well – that way they can build the confidence to play with healthful food in their kitchen beyond the recipes in the book itself! If I’m really dreaming big, the cookbook is a hit and (side bonus) becomes a steady source of passive income for my family.
Your turn: pick an area of your life, dream big about your future in that area, and post/comment away! Remember you can double your chances of winning by making two separate goals: one on Facebook and one on Instagram!

 

Goal Setting

Of course you do!

Giveaway Alert!

 

 

Join me for a 2018 goal-setting challenge on Facebook and Instagram – play on both and you’ll DOUBLE your chance of winning! The challenge starts 12/26 and will run until 12/31. I’ll post some goal-setting tips, you’ll set a goal, and someone will win this beautiful goal-tracking planner/journal by The Simple Elephant and a set of Papermate Inkjoy pens!

Like Dietitian on a Diet on Facebook and follow Dietitian on a Diet on Instagram for all the details!

Goal Setting

Wellness Tips

The kids are back in school, the weather is cooling down, and all the stay-at-home parents let out a big sigh – some time! All to yourself! What to do with it?

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The start of school is a great time to start a new plan to improve your health. Create a new routine early on, and you’ll be on the straight and narrow to the healthy life you want. Here are 5 simple steps to help you get started.

1. Dream a little. If your life was exactly the way you imagine it to be – if you could be anything, feel any way, and do whatever you dreamed of, what would your life look like? Spend part of this time focusing specifically on your health and fitness. It doesn’t matter how unrealistic your dream may seem, you can address details later. This is time to think BIG.

 



 

2. Be honest. Now take some time to honestly and realistically assess the current state of affairs. What do your life, health, and fitness look like now? How much time do you devote to your health? Do you worry about your health or does your health limit the things you want to do? Take note of where things are at now. Compare your big dreams to your current reality. What’s different? Ask yourself what would need to change in order to gradually head you in the direction of your dream. Don’t anticipate that you will achieve the dream in weeks or months – the goal is to always be moving toward the dream.

3. Select your long-term goals. Choose some realistic goals (1-2 is usually a good number) to achieve in the next 3 months. Make sure these are designed to head you toward your dream. Give yourself a deadline to complete them! Note: If one of your goals is to lose weight, 1-2 pounds per week is a safe and realistic amount of weight to lose. Losing faster than that can cause some major long-term negative effects on your metabolism, and can cause you to lose muscle.

Examples of long-term goals:

Lose 20 lbs by December 15, 2017.

Play outside with my grandkids for 30 minutes without feeling fatigued by November 15, 2017.

Run 6 miles without stopping by January 1, 2018.

Lower morning blood sugars to less than 120 mg/dL 5 days out of 7 by December 31, 2017.

 



 

4. Break it down farther. Time to break the long-term goals into smaller, short-term goals (2-4 is a good number). These are the things that you will do on a daily or weekly basis that will inch you each day a step closer to your dream. Be very specific – instead of making a goal to “eat healthy,” say “eat 3 servings of vegetables and 2 servings of fruit each day.” That specificity makes it easy to track and gives you a very clear target. Another key piece? Choose things that won’t make you miserable!

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Examples of short-term goals:

Use a calorie tracker to eat 1600-1800 calories per day, 5 out of 7 days per week.

Begin walking 10 minutes per day, 3 days per week. Increase by 5 minutes per week to goal of 30 minutes per day.

Complete a Couch to 5K training plan.

Focus on limiting carbohydrate intake to 30-45 grams per meal.

 



 

5. Now go get your dream! Be diligent and faithful to complete your short-term goals. Share your goals with a couple of people close to you (or your 500 closest Facebook friends!) to help hold you accountable. If you need extra support, knowledge, or resources to create or meet your goals, find a Registered Dietitian, exercise physiologist, or personal trainer to assist you.

Once you’ve done these five things, lather, rinse, and repeat! The key is to continually create new goals – keep dreaming, keep setting goals, and keep smashing them. If you miss one, make a new one or try again. This is your one and only life and body – don’t give up on them!

 



Wellness Tips