by Lucy | Jun 6, 2016 | Motivational Mondays
Let food by thy medicine and medicine be thy food. -Hippocrates
Recall your last truly enjoyable, savory and delightful meal.
•Think about where you were eating, who you were with and the emotions (happy, peaceful, festive, etc) you felt. Maybe it was at a fancy restaurant, home-cooked or down on the farm.
•Imagine the setting, tastes, and smells.
•Remember the conversation you enjoyed or the connection to nature (if your memory is also on a picnic, like mine!).
Chances are the meal experience you are imagining has nothing to do with the chicken sandwich from the drive-thru or energy bar and apple you ate while you were running from meeting-to-meeting last week.
Most of our meals are eaten as a reaction instead of an experience. Sometimes we eat because of the time of day, an attempt to cope with uncomfortable emotions, or out of habit – including mindless munching on the donuts your coworker brought to work.
How often do you eat and experience the food sitting in front of you?
Below are the first steps to trying out mindful eating for yourself.
(Modified from Eating with Fierce Kindness by Sasha Loring, M. ED., LCSW)
1. Find a minimally distracting place to eat, ideally a clean table set with utensils and a napkin.
2. After you set the food down, sit down and close your eyes to check in with your hunger level. On a scale of 1 to 5 identify how hungry you are – 1 and 2 are hungry, 3 is neutral, 4 is satisfied and 5 is full.
If you are feeling the urge to eat but don’t feel hunger check in on the emotional reason you want to eat.
3. Assess for stress. Do you feel relaxed? If not, take a few deep breaths, and focus on relaxing your muscles especially around the digestive system putting job throat and stomach.
4. Look at your food, notice what appeals to you such as the smells wafting from the plate. Take a moment to consider what went into this meal, including where the food came from, how it got to be on your plate. What do you appreciate about it?
5. Reassess your hunger level and sensations in the digestive track. Do you feel more or less hungry now?
6. Choose to take the first bite. After that, set down the fork, spoon or food item you’re holding and notice the taste, texture, temperature and so forth of what you are chewing. Pause to notice the compulsive reflex of how quickly you typically take the next bite or chew and swallow your food.
7. Continue enjoying the meal, including frequent fork breaks (FFBs) to stop and notice the flavors and reassess your hunger scale.
Food for thought:
A little challenging, huh?
No kidding, my first mindful eating experience – about 3 years ago – included a Facebook post halfway through where I decided that it just wasn’t for me.
Three years later, mindfulness and mindful eating have changed my life. Give it a try today to see how it can change yours too.
Recipe of the week:
On vacation last week, I had the most scrumptious turkey burger. It’s one of those foods I keep meaning to prepare myself – so let’s see how this flavorful option turns out!
This week’s recipe, Garlic Rosemary Turkey Burger, is brought to us by thenewhotess.com.
by Lucy | May 23, 2016 | Motivational Mondays
A body in motion stays in motion, a body at rest stays at rest. -Lucy Hayhurst
At the gym last week, I was watching a gentleman jump rope when his iPhone jumped out of his pocket and rolled onto the floor. This clearly wasn’t the first time it was dropped… The screen was already shattered.
I remembered when I bought my iPhone and decided to invest in the extra-strength case and screen protector in order to prevent a similar tragic ending.
The scenario got me thinking about how much hard work we put into regular exercise and consistently eating a well-balanced diet. Sometimes all it takes is one “wild weekend,” such as Memorial Day at the beach, your baby’s 1st birthday party or a road trip to visit the family, to unravel weeks or months of hard work.
In order to protect your hard work, WBN recommends implementing strategies or game plan to set yourself up for success.
Here are a few ways to stay on track no matter where this busy travel season takes you!
Well-balanced Starter Shake – Before a weekend enjoying “whatever!” I find it helpful to have a fruit and veggie packed smoothie each morning to kickstart my taste buds and my mind onto healthy eating choices.
Keep on tracking – Even if you do not want to write down or enter 10 chicken wings, a large order of onion rings and 4 beers into myfitnesspal, it is important to stick to the habits, such as a daily food journal, that keep us on track.
Don’t stop moving – Find ways to incorporate physical activity into your weekend getaways, during the birthday festivities or travel plans. One idea is to try this awesome website one of my clients shared with me: https://www.doyogawithme.com
Remember! A body in motion stays in motion, a body at rest stays at rest.
Food for thought:
Rest. Relax. Repeat.
How are you planning to relax AND stay on track this summer travel season?
by Lucy | May 16, 2016 | Motivational Mondays
Be the change you want to see in the world. -Mahatma Gandhi
I had a great conversation with a colleague and friend of mine, Chan Little, about change. Chan is the owner of The 360 Approach, a boutique wellness studio offering personal training, fitness classes, health coaching, and more!
I asked her about if/how all of us could achieve her fantastic figure.
Her answer? Yes, you can achieve the body and physic you are looking for, as long as you want it bad enough. (Sure, our genetic tendencies will play a role too, but genes do not choose what we eat or how we exercise).
What change are you looking for?
A change in your weight? In your strength or athletic ability? Or maybe you want to feel more well-balanced with your food choices?
My desired change: _______________________
What’s the first step to making this change?
Do you need an accountability partner? Maybe some personal training and coaching from Chan at The 360 Approach? Do you need a plan of what to eat or strategies to make healthy choices?
My first step: _________________________
Who will help me make this change?
There are helpers in our life that want us to be happy and inspire us to be our best. Reach out to your helper(s) let them know what change are looking for and ask if they can help keep you accountable.
My helper is: __________________________
How will I stick with my changes?
Whether it’s a daily reminder, such as a picture at your heaviest, reminding you why you want to change. Or a journal you keep to track the success and progress from this change. Perhaps it’s a mantra written on a post-it note hanging on the bathroom mirror?
My daily reminder: _________________________
Food for thought:
For many of us, change is difficult.
If you really want it, and the change is that important, you will do whatever it takes to make it happen.
I believe you can and you will!
by Lucy | May 9, 2016 | Motivational Mondays
| The struggle you are in today is developing the strength you need for tomorrow. |
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Last week, I had the opportunity to get a lot of administrative work done because it was national reschedule your nutrition appointment week… I tease ;-).
Anywho, I was working on a few tasks on Thursday afternoon when I noticed a nagging desire to continue eating. It was strange because I had just finished a delicious lunch. I decided to take a moment to pause and meditate over my cravings. During that time, I realized something that I already kind of suspected…
I’m an entertainment eater! I find eating to be a very fun activity so if I’m doing something boring, my mind chooses to wander to food or the idea of eating.
Below are a few common reasons – other than hunger – that people eat. You may identify with more than one description.
A stressed out eater: These are my “I just need something crunchy to relieve the stress” eater’s – you know who you are! Crunching can help relieve some stress; however, it is not helping our waistline.
A procrastinator eater: These folks tend to turn to food when they want to put off another task such as cleaning the house, doing homework, studying or preparing for a presentation.
A social eater: The social eaters are those that love to eat whenever somebody else is eating and may overindulge whenever they are eating with other people – especially in the all-you-can-eat environment.
A reward eater: Someone who is so pleased with whatever task they’ve completed that they decided they deserve a treat, salty snack, pizza or another comfort food.
A lonely eater: These folks may turn to food as their friend when they feel lonely, because food has always been there for them.
Food for thought:
The first step is recognizing why we want to eat. The next step is discovering how to better serve our bodies.
There is a power in naming the problem. Now you get to choose how to respond to it!
by Lucy | May 2, 2016 | Motivational Mondays
Last week at a group presentation, one of the attendees commented I was only suggesting foods and habits to quit. He asked, “wouldn’t there be a benefit to making a healthy addition?” I took a paused… and replied “brilliant!”
This group often frequented a local sandwich shop for a convenient lunch, but typically ate burgers, fried chicken or other fried foods – including very few vegetables. His idea was to eat a serving of vegetables, perhaps a salad, baby carrots or steamed broccoli before going out for lunch. So clever!
By making a healthy choice your mind will then be more likely to want to make more healthy choices.
This idea of adding a healthy habit reminds me of the Keystone habits, which include behaviors that lead to more good habits. For example, when someone makes sure to get 8 hours of sleep they are more likely to make time for exercise, be more productive and consume less junk food. By getting sufficient sleep, it causes a cascade effect of other healthy decisions for rest of the day.
Caution!
Sometimes our minds operate on a reward system. Occasionally, when we exercise or drink a calorie-free beverage we decide we can splurge and eat or drink whatever because we’ve earned it.
Ideas for healthy additions:
1.Add some avo – Did you know ounce-for-ounce an avocado has more potassium than a banana? And an avocado has healthy monounsaturated fatty acids – these are good for the heart. Not to mention, they are very satisfying and fiberful (that’s a new word, I just made up) to keep us satiated longer. Why not add 1/2 of an avocado to your salad, sandwich or leftovers from the night before?
2. Do a smoothie – If you’ve been considering blending up a fruit and veggie smoothie in the morning now is the perfect time to start! Fresh produce is prolific at the farmers market and grocery stores right now.
3. Add 20 minutes of activity – We all have 20 minutes. Maybe it’s 20 minutes you’re looking at Pinterest or Facebook, maybe it’s 20 minutes of a TV show or playing a video game. Consider taking a short walk around the block when you get home from work before settling in for the evening. Or using 20 minutes of the lunch hour to do yoga or a short workout video – such as the Ultimate Fat Burn Workout w/ Denise Austin!
4. Incorporate meditation – Taking time each day – maybe 10-15 minutes to sit and be in the moment. You can find a mantra to repeat, watch the breath or observe the thoughts coming and going as if they are clouds overhead. Or spend time with the poem included in Today is the day!
Food for thought:
Sometimes being healthy feels like we have to deprive ourselves. By looking at it as an opportunity to add to or enhance your current lifestyle you can have the same results with a more positive outlook.
What’s your healthy addition this week?
by Lucy | Apr 25, 2016 | Motivational Mondays
Power is in the choices you make each day. Eat well. Live well. Be well.
This week’s post was written by Kristen Norton, RD, LDN
I have a confession. Although I wish it could, my title of dietitian does not make me immune to cravings and the tendency to overeat sugary foods. I am only human after all. Furthermore, I am an abstainer which means I find it easier to make something completely off limits than trying to enjoy it in moderation.
I am pretty sure you’ve heard the food advice “everything in moderation.” Unfortunately, that doesn’t work for abstainers.
You can read more about abstainers and moderators here. So, here’s what happened this weekend when I found myself confronted with soooo… much… candy…
You know the old Pringles commercial, “Once you pop you can’t stop?” That is so me! I’m an abstainer. One bite of something sweet usually leads to a whole lot more. I do best when I abstain from really sugary foods like chocolate, candy or cookies altogether. Which I normally do… but then it happened. I found myself confronted with So. Much. Candy.
After a stressful morning, I found myself staring at this basket of candy from my daughter’s Egg hunt. I grab one bite-size candy bar. Yuummmm. I immediately want more and the rest of the day ALL. I WANT. IS CANDY. It didn’t stop there. The cravings lasted until the next day and were intensified when I hadn’t packed enough healthy snacks for the afternoon. I wound up eating cookies and candy instead of my usual snack of fruit, nuts, yogurt or granola bar. Sigh..
You see as an abstainer once I rock the boat with a little taste of something highly palatable like cookies and candy it can steer me in the wrong direction and trigger intense cravings. Are you an abstainer??
Food for thought:
At first, I didn’t really want to admit to you all that I ate a bunch of candy, but I don’t feel guilty. It is what it is.
The key is to not letting moments of weakness steer us so far off track that we can’t easily get ourselves back. I acknowledged it, accepted it and I’ve moved on…now back to healthy snacking and avoiding sugary treats.
This week’s post was written by Kristen Norton, RD, LDN (thanks, Kristen!)
by Lucy | Apr 18, 2016 | Motivational Mondays
Happiness comes to those who appreciate what they already have.
I like eating vegetables. I enjoy walking in the woods, around the city or wherever I happen to be. I thoroughly enjoy preparing food for dinner and leftovers to eat during the week (I actually call it my cooking therapy).
No, I’m not bragging! I’m just letting you know that my hobbies and fun activities include healthy habits… and yours can too.
In an article from Entrepreneur magazine “To get what you want, get happy first,” the author shared the following concepts – that I cleverly tied to living well-balanced ;-).
Step 1: Shift your focus
When we focus on the goal, such as reaching a certain body fat percentage, we will only be happy 1% of the time. When we learn to love the process we can be more happy or satisfied most of the time. Success then becomes a byproduct of enjoying the practice and continuously improving.
Step 2: Change your mind
Reaching your ideal body weight is less about the right goals – instead about having the right strategies and changing the mindset to see these changes as the privilege or an opportunity.
Step 3: Start with “I get to…”
Are you saying “I have to…” when talking or thinking about eating healthy foods, going to the gym or the park for exercise? What happens when you change that statement to “I get to go to work out!” Or “I get to eat delicious and nutritious homemade food for lunch today.”
Food for thought:
Focusing on the goal alone will not make you happy. It often doesn’t keep us motivated because if we don’t see the numbers change on the scale, we lose confidence in our practice.
When we start to see difficulties or day-to-day tasks as opportunities to improve and enjoy the journey we can be happy doing just about anything.
by Lucy | Apr 11, 2016 | Motivational Mondays
| Don’t just be good to others… Be good to yourself too. |
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| I’ve had an interesting and reoccurring question come up in nutrition sessions lately. The first was with a client who was talking about her affinity for sweets and not wanting to “be rude” when a friend or neighbor offers her dessert. While she was running through the scenario she blurted out:
“How is taking care of myself rude?!”
It was as though a lightbulb went off above her head as she made this connection. It is not rude to say no, especially when the purpose is to take care of yourself.
My client, a funny gal with a great sense of humor, continued on and plans to tell her friends “I’m sorry I can’t have that, the sugar puts fat on me.”
| How to get better at taking care of ourselves:
Learning to say “No, thank you” – It feels a little awkward at first… Everyone at the table is eating cake, but you know what that does to your blood sugars and you choose to opt out.
Take breaks, seriously – Are you are wondering how you will crawl through the door when you get home from work? While it’s not always conducive, I highly recommend at least two 15 to 30 minute unplugged breaks during the day. Maybe that includes a walk where you choose not to look at your phone for that time or you completely turn off all electronics for meals and focus on enjoying the food and the company.
Identify your areas of weakness (and respect your energy!) – For me, by Friday night I am out of steam. I choose to make good choices including healthy and delicious food – likes sushi! Then reduce potential temptations, such as drinking excessively to “unwind” from the week.
Be nice to yourself – You’re human! I’m human! We are all human! Our all or nothing mentality does not serve us well.
If you slipped up and ate the doughnuts in the break room at breakfast, be nice to yourself and say “good thing I plan to eat a well-balanced lunch.”
Food for thought:
Why do I need to apologize about taking care of myself? We can all serve our own needs and each other better by learning to take care of ourselves every day. |
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by Lucy | Apr 4, 2016 | Motivational Mondays
You can only drift off in the now, because now is all you ever get.
–Dr. Wayne Dyer
I have recently noticed, when I’m preoccupied with my work making money or determined to finish another task on the to-do list, I am much less happy and having a lot less fun than when I am in moment of the day-to-day experiences.
This discovery is related to the mindfulness journey I started several months ago. It has truly changed my life to be more peaceful and pleasant.
Then I received this Zen proverb, which ties in beautifully to this week’s message:
The story is of an old farmer in a remote village in China. He was the only man in the whole area who was given a horse to help work the fields.
“This is good!” said the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
One day, the horse got free and ran away.
“This is bad!” cried the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
Adjusting to work without the horse, everyone was surprised when a few days later the horse returned, bringing another horse with him.
“This is good!” exclaimed the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
Hoping to train the new horse, the old farmer’s son got up to ride the horse and fell and broke his leg.
“This is bad!” cried the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
The very next day, the Chinese government sent officers to the small farming village to conscript all the young men into service to fight a terrible war. The farmer’s son was the only young man spared, since his leg was broken and he could not fight.
“This is good!” exclaimed the neighbors.
“Maybe good, maybe bad,” replied the farmer, “It just is.”
And so it goes…
Food for thought:
What are the “good and bad” attachments you are holding onto?
From Dr. Wayne Dyer’s book 10 Secrets for Success and Inner Peace, “become free to immerse yourself in this moment…”
Right now is called the present – it is a gift to open, enjoy, explore and nurture.
by Lucy | Mar 28, 2016 | Motivational Mondays
So take a deep breath, pick yourself up, dust yourself off, and start all over again. -Frank Sinatra
Nothing like a long holiday weekend to throw your healthy eating habits and exercise rituals into complete disarray.
No fear my friends – It’s Monday! This is your chance at another week to take care of yourself, your body and your well-being. One of the many reasons why I love Mondays.
Depending how far you feel off the wagon may determine how strict you decide to get this week.
Remember being healthy is not a matter of depriving ourselves but instead finding balance between tasty and healthy.
I have a confession… There’s a new and effective method of eating that has helped me feel healthy and satisfied with my own food choices. I’m sorry I have not shared this with you before now, but I am so excited to bring it to you now.
Its called it the EAT method, which is explained in great detail in the book EAT.Q by Dr. Susan Albers. EAT is an acronym for Embrace, Accept & Turn. Today we will focus on “E” and learn to embrace the emotions that are tied to eating.
How?! Thanks for asking. Next time you find yourself feeling vulnerable to make a less healthy food choice first ask the following questions:
• Where am I?
• What am I doing?
• How am I feeling?
• Who am I with?
• Why do I want to eat?
Food for thought:
Sometimes we eat because were hungry.
Often we eat because were happy, sad, celebrating, depressed or overwhelmed.
Next time you are tempted to reach for the snack pack in the cupboard why not start with the what, where, how, who & whys?
