by Lucy | Sep 6, 2017 | Well Balanced Wisdom
That’s a fantastic question. If you feel compelled to go vegetarian, it likely means that you care about your health. We love that about you! You also may realize that eating more plants can help you live longer and fight off disease.
We think it’s awesome that you want to eat healthier and that you want to eat more plants! If a healthy lifestyle is what you are going for, we want to help you do it in a way that serves you best. Cutting out meat and becoming a vegetarian is one way to start eating better, but it’s only part of the picture and not the only way to get healthier. You don’t have to become a total vegetarian to reap the benefits of a plant-centric lifestyle. Below are some suggested steps that can be just as good, if not better in some cases, than going completely vegetarian.
Buy less processed foods and more foods in their natural state. Replacing meat with processed foods of different kinds doesn’t make your diet all that healthier. Oreos, white bread, and Twinkies are all vegetarian but not so nutritious. Just saying. =)
Focus on smaller quantities of higher quality, ethically-raised meats and/or vow to choose more fresh turkey and chicken over sausage, bacon, lunch meats and cured red meat. If the idea of eating more turkey or chicken sounds boring, then perhaps you would benefit from learning to use more fresh or dried herbs to spice up your chicken and turkey dishes. You could even try a cuisine that is new to you. Another way to shake things up is to include more seafood in your routine. Fish is a healthy option a couple of times a week. (EWG’s guide to seafood can be helpful if you are curious about safe and sustainable seafood.)
Implement a few meatless days of the week. To do this well, it may mean you need to experiment with more plant-based sources of protein like lentils, peas, chickpeas, soybeans, hemp seeds or chia seeds. Notice I didn’t say soy burgers. While those are a nice option on occasion, they tend to be highly processed and are less natural than the above choices.
Expand your plant palate. When you eliminate meat, you’ll need to find other sources of protein, and you will still need to fill half your plate with non-starchy vegetables. If plant-foods are limited in your diet now, your goal should be to try new vegetables, fruits, seeds, or legumes. Another idea is to try new methods of preparing ones you already eat. There are over 60 plant foods in-season over the summer months and 55 different plant foods that will be in season come the fall. If you can count the number of plants you eat on your hands, it’s time to expand!
Food for thought:
We encourage you not to focus so much on what you must take out (like meat) and focus more time and effort on what you can add to your plate (more yummy vegetables).
Ready to go vegetarian? If you are ready to follow a vegetarian meal plan, we are here to help! It is possible, and it takes some effort to get the right amount of protein, vegetables, and starches only from plants. We want you to remain balanced!
Is going completely vegetarian not right for you? That’s okay too! You can still eat a plant-centric diet by taking some of the above steps. Plus, we can help!
Start working with us today.
Tell us in the comments below:
What steps will you take or are you taking now?
Do you follow a vegetarian lifestyle? Tell us your favorite tips or tricks!
by Lucy | Sep 3, 2017 | Well Balanced Wisdom
Kristen and I talk a lot about eating well-balanced, but unless you have sat down with us or heard the Well-Balanced Plate talk you may be wondering… what does that mean?
The Well Balanced Plate
After reading countless research articles, books such as The Blue Zone Solutions, and a combining over 20 years of professional nutrition experience, Kristen and I recognize the benefits of a mostly plant-based diet incorporating protein, complex carbohydrates, and healthy fat. Eating them in the proportions shown on the Well Balanced Plate helps you feel full and satisfied, not deprived and ridden with cravings. When we eat foods from nature in this way, we can start to trust and rely on our body and mind to remind us what, how much and when to eat.
The Well-Balanced Plate was created to visually represent a balanced meal or snack.
Mostly fruits and vegetables
Five populations in the world have the highest concentration of centenarians, people living over 100-years, and they all have something in common: a plant-centric diet. You can read all about their lifestyles in the Blue Zones. Many people who’ve read the book assume you have to be a vegetarian to live a long, vibrant life. In actuality, four of the five communities eat animal protein on a regular basis; however, they make meat more of a side-dish rather than the main course.
You’ll notice that the largest section of the Well-Balanced plate is for vegetables and fruit, not meat or carbs. By filling half of your plate with non-starchy vegetables and fruit, you will not only fill up on fewer calories, but also (and most importantly) get the health benefits of vitamins, minerals, fiber, and phytochemicals.
Vary your Veggies
Kristen wrote more about the benefits of fruits and vegetables in an earlier post and encouraged eating a variety. America is a melting pot of ethnic cultures which means we have many food options at our fingertips. Eating healthfully doesn’t have to be boring. Change things up and try a new vegetable or a different way of cooking, such as implementing Meatless Monday or trying an ethnic dish.
It’s not perfect. It’s flexible and enjoyable.
Well-balanced eating is not perfect. First of all, there will always be celebrations, cookouts, holiday parties, etc. when healthy choices are limited, and in those cases, we make the best decisions at that moment. Secondly, food is enjoyable, and it’s okay to indulge when you decide it’s worth it. Ellyn Satter, an internationally recognized dietitian and feeding therapist, sums it up well when she says, “normal eating is being able to give some thought to your food selection, so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.”
It’s more mindful and less impulsive.
Mindful eating strategies can help us become normal eaters and avoid the point when cravings, emotional eating, and daily life can consistently lead to unhealthy choices that leave our bodies fed but undernourished. Lucy shared HALT, an acronym to explain why our poorest choices tend to happen when we are hungry, angry/frustrated, lonely or tired, and Kristen shared how gathering some DATA can help you cut back on sugar. Another mindful concept is what we call “20% white space“, where we purposefully give ourselves time to check in with our bodies to determine if we are still hungry.
It get’s easier with time
Every time you eat is an opportunity to practice being well-balanced. Eventually, you will no longer have to try so hard because you have practiced for so long.
It means ditching the diet and striving for self-care.
The media keeps reminding us that two out of three American adults are considered overweight or obese, and there’s this pressure to be thin like the women we see in magazines. This messaging, along with the fad diet industry, is creating a culture full of body shame and food guilt. That feels demoralizing.
Many people come to Well-balanced Nutrition with a goal to lose weight. We know that diets don’t really work. Instead of focusing solely on the food, we help people identify the behaviors and patterns that prevent them from reaching a healthy balance. We talk about making small behavior changes to create a compound effect which will result in more energy, confidence, and yes, typically a lower number on the scale. We use weight as a tool, but with the understanding that weight is only a small part of your health picture. Ultimately, we want our WBN tribe to eat well because it feels good and allows them to live a full life not just for that number on the scale.
A way of life
Well-Balanced Nutrition is more than a plate; it’s a way of life. If you have sat down with Kristen or Lucy, you know we talk about much more than what you eat. We ask about who buys and prepares the food, what your typical day looks like, how much sleep you get, your stress level and so on. We even take note of your personality, attitudes, and beliefs. We consider all these things when we work with you to create a well-balanced plan. Each of us comes to the table with a different story, but we all have a desire to be our best selves.
To sum it all up, well-balanced eating means ditching the diet mentality where foods are either good or bad, clean or dirty. Restriction, shame, and guilt should not be the norm. Instead, shift your focus to eating more natural foods and tuning into your body and mind. Eat mostly plants and do something every day that makes you feel good and can help you live your best life.
Ready to start eating well-balanced? “Lettuce” help! 😉
by Lucy | Aug 29, 2017 | Recipes and Meal Ideas
Need an easy weeknight meal? Look no further. Shrimp can be cooked on a skillet in just minutes and when you add steamed veggies and some simple brown rice you’ve got a complete and balanced meal. Did we mention it’s delicious?
Why Shrimp?
It’s a low calorie, protein- and nutrient-rich option. Four ounces of baked or broiled shrimp provides about 25 grams of protein, 135 calories and only 2 grams of fat. Not to mention it contains selenium, vitamin B12, phosphorus, choline, zinc, omega 3 fats and more.
Try this for an easy weeknight meal. You can adjust a few ingredients to make this work with your Paleo or Vegetarian eating plan
Worried about cholesterol?
The 220 milligrams of cholesterol contained in a 4-ounce serving of shrimp may be a concern if you have high cholesterol, but it doesn’t mean you should avoid shrimp. Dietary cholesterol doesn’t affect our cholesterol levels like we once thought. Go ahead and enjoy shrimp in moderation with reasonable portions.
What about mercury?
The Environmental Working Group has a nice guide for safe seafood consumption and classifies shrimp as a low mercury choice. So again, moderation is key.
Ingredients
- 1 pound medium raw shrimp, peeled and deveined
- 1/3 cup honey (or coconut nectar)
- ¼ cup reduced sodium soy sauce (or coconut aminos)
- 1 tablespoon minced garlic
- 2 tablespoons olive oil
- Optional: 1 teaspoon minced fresh ginger
- Optional garnish: chopped green onions
Instructions
- Whisk the honey, soy sauce, garlic, and ginger (optional) together in a medium-sized bowl
- Place shrimp in a large zip-lock bag. Pour ½ of the marinade on top, seal and shake, and allow shrimp to marinate in the refrigerator for at least 15 minutes.
- Heat the olive oil in a skillet over medium-high heat. Place shrimp in skillet, cook on one side until no longer pink, about 45 seconds, then flip over. Pour in the remaining marinade and cook until shrimp is cooked through, about 1 minute more.
- Top shrimp with the optional green onions for garnish.
We recommend enjoying this with a 1/3 – 1/2 cup serving of brown rice and 1 cup steamed vegetables for a Well Balanced Meal!
ALTERNATIVES:
- For a Paleo dish use coconut aminos in place of soy sauce.
- For vegetarian use the honey ginger marinade with tofu instead of shrimp!
- If you don’t like fish use the honey ginger marinade with chicken breasts cut into small bite-size pieces and sautee in the pan.
Honey Garlic Shrimp
- 1 pound medium raw shrimp peeled and deveined
- 1/3 cup honey
- ¼ cup soy sauce reduced sodium
- 1 tablespoon garlic minced
- 2 tablespoons olive oil
- 1 teaspoon ginger minced (optional)
- Optional garnish: chopped green onions
Whisk the honey, soy sauce, garlic, and ginger (optional) together in a medium-sized bowl
Place shrimp in a large zip-lock bag. Pour ½ of the marinade on top, seal and shake, and allow shrimp to marinate in the refrigerator for at least 15 minutes.
Heat the olive oil in a skillet over medium-high heat. Place shrimp in skillet, cook on one side until no longer pink, about 45 seconds, then flip over. Pour in the remaining marinade and cook until shrimp is cooked through, about 1 minute more.
Top shrimp with the optional green onions for garnish.
by Lucy | Aug 22, 2017 | Transformation Tuesday
Cassandra has been on her own wellness journey for some time. She has dealt with many health concerns at a young age and through diet and exercise she has found healing. When I first met Cassandra she was already on the right track. It’s been an honor to support her along the way and help her sustain the lifestyle that makes her feel best. Here she tells her story.
Why Cassandra decided to go vegan…
“My well-balanced nutrition story officially began March 31st when I first met Kristen. However, there are many events that led to this, but the most integral piece was my recent decision in February of this year to go vegan; or more appropriately fully plant based/animal product free.
For many, this would be a drastic change. But for me I haven’t eaten mammals in close to 14 years and I probably ate poultry or seafood 3-4 times a week. The change to a plant based diet was influenced by health conditions to include gastrointestinal issues, asthma, joint pain, and acne. Guess what!?! I’m only 27! The final straw was when I developed hemorrhoids from my GI issues. Sorry for the overshare, but pain is a GREAT motivator for me!
Over the years, I’ve learned different things about my body and what it doesn’t like. Such as dairy!!! It causes asthma flare ups and fun break outs. I knew that my current diet was contributing to much of my complications and wanted to make a change. So, I decided a vegan diet.
The next two weeks of adopting this eating style, I noticed a difference in my GI issues. At the time, this was my main reason to turning plant based. Though I was eating a plant based diet, I also knew there was a lot of information that I needed in order to make this lifestyle a permanent success. This is where Well Balanced Nutrition comes in! Kristen has been amazing and informative.
I had many struggles with this transition but the two primary struggles were working 3rd shift and cooking; cooking probably 
being the greatest. Meeting with Kristen has helped with developing strategies for when to eat, as well as setting realistic goals when it comes to cooking. I’m no chef and have no desire to become one but I’ve found that cooking is a necessity for me especially since I try not to eat too many processed foods.
I admit I initially was a bit overzealous due to my extreme nature and became quickly overwhelmed with the cooking piece. However, I’ve been granted permission to just keep things simple! This has really worked for me in the past weeks while I leave the culinary arts to the professionals.
This has been a journey that I look forward to continuing with Well Balanced Nutrition! I’m starting to have simple go-to recipes, getting on track with an eating schedule and beginning to not be so overwhelmed in the kitchen. All of my health issues have gotten better and I attribute the improvement to my eating as well as regular exercise. I’ve also lost 20 pounds and dropped two sizes. Weight loss has been a goal for me during this journey but it has not been a primary focus. The weight loss and smaller size are just icing on the cake–an eggless, dairy-free cake that I don’t have to bake! -Cassandra.
Are you ready to make a transformation like Cassandra? Contact us today to set up your own personal wellness adventure.
by Lucy | Aug 21, 2017 | Motivational Mondays
Monday, Aug 21, 2017
The other night, while reading Harry Potter and The Goblet of Fire, I got to thinking about my people. You know, the ones that make life more fun, doable, and interesting. I joke that God knows I am such a handful I needed two partners – one in life and one in business.
If you have ever been through tough times, you know how important relationships are. Whether it’s the relationships with your family, best friends, or church community we all want to know that we matter and have a sense of belonging. In Maslow’s hierarchy of needs, the need to feel loved and accepted is just above the need to be safe.
Back to Harry Potter, in the fourth book – The Goblet of Fire – Harry is competing in the Triwizard tournament. He is at least three years younger than his competitors and has less magical education, knowledge, and experience. Luckily, Harry has several helpers along his journey to give him the support he needs. For instance, his best friend, Hermione, helps them learn a summoning charm to successfully complete the first challenge. He also gets a tip from one of his fellow competitors for the second challenge, and so on throughout the story.
We cannot expect to reach our big goals alone. It is imperative to have support and help from others to succeed.
Who are you hanging out with?
Jim Rohn, a motivational speaker, says we are all the sum of the five people we spend the most time with. If your goal is to be fit and active, but all your social time is spent sitting at a friends house eating snack foods and drinking wine, is that helping you reach your goal?
In another example, we can look at Sarah’s story. Sarah has always been a healthy eater who also happens to enjoy sweets. She recently started dating a guy who loves all things chocolate. He takes candy with him everywhere and often brings chocolate to share with Sarah whenever they hang out. In the first six months of their relationship, Sarah was surprised to find she gained 8 pounds.
In life, there are helpers and hinderers when it comes to living well-balanced. We have friends and accomplices. Our friends genuinely want to help us and our accomplices want to help us… get in trouble.
Be the change
Before you go saying farewell to all of your friends or family members, let’s consider a few other options.
- Find a helper. Get someone on your team to support your health initiatives. This can be an accountability partner at the gym that encourages you to work out consistently. Or a coworker that is keeping a spreadsheet of your progress.
- Join the tribe! We have an active and fabulous Facebook group that provides ideas and encouragement to help you make healthy lifestyle changes.
- Train your people. I have a client who has successfully “trained” his guy friends that he does not drink alcohol on work nights. That means they do not offer him a beer or other drink if it’s Sunday through Thursday. This helps him continue to make good choices while still enjoying the social time.
- Get accountability. Find a friend, coach, or app that can support and encourage your healthy habits.
Food for thought: It’s never too late to ask for help. If you noticed your partner bringing more snack foods home lately and it’s affecting your habits, perhaps now is a good time to have a conversation about your goals and how the ones that love you most can help you reach them.
And while you’re at it, check out this accountability tool to help you get or stay on track! Just a few more days to sign up for 4 free weeks of the Healthy Habit Tracker.
