Anti Diet Revolution: Non Diet Weight Loss, Food Freedom, Never Diet Again

While it’s unsurprising that most people (76 percent) are planning to travel more than they did in 2020.  And 60% say they’re planning to travel more than in 2019.  

I can definitely agree with this-I have a got to go for it, you never know what might happen attitude.  So I am ready to go!

Many people think that vacation=poor eating habits=weight gain.

I’m here to say that you definitely CAN eat healthy while traveling.

Pack healthy non-perishable snacks. No matter how you travel, your family can keep eating healthfully with these simple options:

• Whole or dried fruit.
• Freeze-dried vegetables.
• Nuts (pre-portioned into snack-size bags).
• Nut butters (travel packs are great for planes).
• Whole-grain pretzels, crackers and bread sticks.
• Trail mix.
• Snack bars. Look for bars made with whole grains, nuts and fruit with few added sugars.

Grocery shop when you arrive to your destination.  

If you’re traveling by car:

Road trip stops. There might be long stretches of road with limited options between cities, but road trips don't have to cause a disruption in eating healthfully.

I used to allow my kids to choose any snack they wanted on a long road trip

            Tell Cheese puff story with Gabe

• Markets. Pick up pre-washed/pre-cut vegetables, hummus, yogurt, sandwiches, salads and fruit with peels including oranges and bananas.
• Sandwich shops. Choose whole-grain bread, extra vegetables and mustard instead of oil or mayo.
• Drive-thrus and casual restaurants. Focus on items that are grilled, steamed, broiled or baked instead of fried or sautéed. Consider salads with lean protein and a vinaigrette-based dressing, broth-based soups, oatmeal and eggs with whole-grain bread. If you're craving comfort food, just watch your portions — stick to the basics such as a single burger patty without special sauces, kid-size sides and water instead of soda.

If you’re traveling by air.

·        Pack your own meals

·        Pack a reusable empty water bottle to fill after you pass TSA

Stay in a facility that has a kitchen

·        Make simple meals

·        Eat breakfast in your lodging

Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover: 

✅Monday: Attitude of Gratitude

✅Tuesday: Embrace Your Senses

✅Wednesday: Unplug to Enhance Enjoyment

✅Thursday: Understand Hunger

Sign up now: Adventures in Feeding My Fam Facebook Group

👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way! 

Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!

Stay Connected:

Instagram:@adventuresinfeedingmyfam

Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam

My oldest son is back home from a GAP program and I’ll be honest, I haven’t been to the grocery store for a big haul in a couple of months!  Last night when I finally went I was so pleased to find all of the healthy options you can whip together to make a 10-minute meal.  In this episode, I’ll share my top meal ideas and nutrition guidelines to help you whip up simple and quick meals for your family. 

“I’d rather spend a little bit more and have the ability to put a healthy meal together for my family than not do it at all or rely on less healthy options.”

Tips for a QUICK nutritious meal:

⌚ Include 3 food groups (fruit, vegetable, dairy, protein, or grains)

⌚ Use frozen or canned vegetables

⌚ Utilize vegetable based soup starters

⌚ Use frozen or canned protein options

You can absolutely make healthy meals in 10 minutes by utilizing some of the convenient food options at your grocery store! You just want to be sure to have at least one item from the 3 main food groups to be a nutritionally jam-packed QUICK meal.

Highlights

05:10 Frozen/Canned vs. Fresh 

07:15 Pre-cut vegetables

08:17 Quick salad options

09:36 Protein options

11:50 Carbohydrates

13:00 Quick meal ideas

Utilizing some quick-cooking options from your local grocery store can help you save time AND help you reach your health & wellness goals.  Try out some of these meal ideas and let me know in the Facebook Group how you liked it! 

Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover: 

✅Monday: Attitude of Gratitude

✅Tuesday: Embrace Your Senses

✅Wednesday: Unplug to Enhance Enjoyment

✅Thursday: Understand Hunger

Sign up now: Adventures in Feeding My Fam Facebook Group

📆 Mark Your Calendars! Detox Your Diet  [FREE] Webinar: Monday, June 21st, 7:00pm est. Learn how the weight loss industry takes advantage of us as women and  3 simple actions you can take to get started immediately to get yourself off that diet rollercoaster.  Save your seat HERE! 

👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way! 

Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!

Stay Connected:

Instagram:@adventuresinfeedingmyfam

Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam

I used to joke that one thing I learned after having kids was how to eat fast and at first I thought it was a joke but then I realized how detrimental this was to my health by putting my own needs down on the priority list.  Fast forward a couple of years and I found that I was STILL eating fast just so that I could get to the next childcare task or household task and I realized how poorly I was treating myself.  In this episode you’ll learn the benefits of adopting mindful eating techniques plus I’ll share my top Mindful Eating tips to get you started on the right path. 

“Learning mindful eating practices really helps us re-learn when we ARE hungry and when we are NOT hungry.” 

In this episode you’ll learn:

💥What is mindful eating

💥Benefits of mindful eating

💥Mindful eating techniques

💥Mindful eating vs Emotional eating

💥Hunger scale (link)

Most weight loss programs don’t work in the long term and about 85% of people with obesity who lose weight will either return or exceed their initial weight within a couple of years.  This is why I’ve shifted my nutrition practices to reflect alternate or better strategies to achieve weight loss. Mindful eating is one of the techniques I’ve used to help my clients achieve their weight loss goals.

Highlights

03:44 What is mindful eating

04:57 Mindful eating outcomes

07:07 Hunger cues

08:00 Mindful eating vs weight loss

10:00 Mindful eating and emotional eating

11:10 Mindful eating tips

Mindful eating can help you lose weight just by changing your eating behaviors and reducing your stress around food. You’ll also notice that your food comes alive or starts to taste better when you take the time to chew your food more thoroughly. How does the food make you feel?  Mindful eating will encourage you to really take a close look at how your body feels and responds to the food you’re eating. Using a hunger scale can also help aid you in implementing some of these mindful eating techniques. 

Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover: 

✅Monday: Attitude of Gratitude

✅Tuesday: Embrace Your Senses

✅Wednesday: Unplug to Enhance Enjoyment

✅Thursday: Understand Hunger

Sign up now: Adventures in Feeding My Fam Facebook Group

👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way! 

Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!

Stay Connected:

Instagram:@adventuresinfeedingmyfam

Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam

I can’t tell you how many times I’ve talked with someone and they get super excited about health and wellness and it eventually leads to “I should do this” or “I want to lose weight” but then it’s immediately followed by an excuse. In this episode I’ll discuss the most common excuses to a healthy lifestyle and how you can BUST through them to reach your wellness goals! 

“Getting off that diet rollercoaster and eliminating food rules from your routine are really the key to long lasting success.” 

Top 7 Excuses

🚧 Don’t have time 

🚧 Too tired to work out 

🚧 Too expensive to eat healthy

🚧 Healthy food tastes bad

🚧 I’ve tried all the diets and they don’t work

🚧 No support from family or loved ones

🚧 The all or nothing attitude

You can make a BIG difference in just a few minutes, and this will make a HUGE impact on how you feel! 

The most common excuse for living a healthy lifestyle regime is that they don’t have time. Give yourself permission to do a 10, 15, or 20 minute workout!  That alone will re-energize your body, give you better sleep, and give you more energy! 

Highlights

02:00  Find time to exercise & eat healthy

03:30  Ways to re-energize your body

04:40  Strategies to cut down your grocery bill

07:00  Getting off the diet roller coaster (See Ep. 43 & Ep. 41)

How much is it costing you for not eating healthy?  Are you losing days from work because you're sick?  Or extra money on copays because you’re going to the doctor? There are many ways to cut your grocery bill by utilizing a co-op, buying inexpensive ingredients (lentils, rice, and beans), all while increasing the health of your meals! 

Small changes over a long period of time is really what it’s all about. 

👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way! 

Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!

Stay Connected:

Instagram:@adventuresinfeedingmyfam

Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam

Many of us think we need to have all these rules when it comes to eating, which couldn’t be further from the truth.  In this episode, I'll discuss some common food rules we put on ourselves and why it’s difficult to stick to them. 

“Most of us cannot outwill what we’ve subconsciously wired into our brain.” 

Common Food Rules:

❌Low Carb

❌No sugar

❌No processed foods 

❌Don’t eat after a certain time

❌Drink a glass of water when you're hungry

What food rules have you set for yourself? 

If you had a food rule how long were you able to stick to it?

Typically having food rules is a recipe for feeling guilty, frustrated, and generally down on yourself.

Highlights:

02:04 Diet cycle

04:20 Psychology of restriction

05:04 Food rules & our subconscious 

The more you try to restrict, the more frustrated and guilty you feel in the end.

When you tell yourself not to eat carbs, what do you think about all day long?  Carbs!  Setting these rules puts more emphasis on the food you're trying to avoid. 

The negative perspective of “don’t eat this” or “don’t eat that” is not a healthy way to go about it. Maybe try a new food rule “eat vegetables all day long”...

👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way! 

Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!

Stay Connected:

FREE Discovery Call: click here

Instagram:@adventuresinfeedingmyfam

Facebook: https://www.facebook.com/groups/adventuresinfeedingmyfam

Many of us think meal planning has to be more complicated than it actually is.  In this episode, I'll discuss five common meal planning myths and discuss why they're not true so you can simplify your meal planning process.

Myth #1.  You must make a new recipe each night of the week

-utilize leftovers

-prep food ahead on the weekend

-new recipes only 1-2 nights per week

-otherwise use recipes

Myth #2 Meal plans are complicated and take a long time to create

-try using a 2-3 week cycle menu

-as time goes on meal planning gets quicker

Myth #3 Grocery shopping is time consuming

-once you have a meal plan creating a grocery list is quick

-go to the same grocery store so you are familiar where items are located

-don’t waste time going down unnecessary isles at the store

Myth #4 Meal planning is a dreaded chore

-saves time in the long run

-can be fun to create a dreaded task

-use positive attitude can change your mindset

Myth #5 You have to plan seven meals per week

-use leftovers 

-order out so you don’t have to prepare all seven nights per week

Helpful links:
FREE 1:1 discovery call
Get the Keys to Goal Setting Success here
You can find me on IG here
Join the FB Group

How to organize your recipes

1.      Hard Copies

a.      in journal

b.      in binder

c.      in file folder

d.      in photo album

e.      **on the inside of the kitchen cabinets

f.       Expanding file folder

g.      Scrapbook of family recipe favorites

2.      Digital Options

a.      Paste url of a website recipe into digital app

b.      Scan and upload photos

c.      Big Oven-popular option

                                                    i.     Access on web, smart phone

                                                   ii.     Not using paper

                                                  iii.     Not taking up space

                                                  iv.     Calculate ingredient list based on number of ingredients

                                                   v.     Generate grocery list

d.      Chef Cap

                                                    i.     Similar features as Big Oven

1. Don’t believe that you will actually achieve your goal

• Sometimes if we have had so many failures on the road to health and improved eating habits, we don't actually believe we will achieve our health goals
• This is the biggest roadblock
• If you don't believe you will achieve your goal, you won't achieve your goal 
• This belief should be the first thing we focus on 
• If the goal is to lose 50 lbs but you don't believe its a realistic goal, then a more appropriate goal may be to lose 5lbs
• If that is believable, then that's the goal you should set for yourself 
• If you have a lot of resistance to the goals you are setting, then you often overthink it and ultimately sabotage your efforts 
• Is it too much of a stretch?do you really believe the goal is possible for you 

      2. Do you have a strong enough reason to meet the goal that you have set 

• You need to have a strong purpose 
• If you're setting a goal because society and other people want you to do it, you won’t meet the goal
• You need to have a strong purpose and along of times understanding what the consequences are of not meeting that goal is a good way to go about it 
• Who does the goal benefit?
• If it benefits yourself and other people, it's easier to achieve 
• Get clear on your WHY? If the why is not a good reason or your own why you
• We are most driven to avoid pain and consequences 
• We want to avoid those consequences in a healthy way
• Saying things like i “should do this” doesn't work
• If you've got should in your goal, it's not a strong enough goal for you to work towards 

    3.Writing goals down

• Strong link between written word and subconscious mind
• Writing things more powerful than just thinking about the goal
• Put it on pen and paper 
• Telling someone else your goal is even stronger 
• This makes you more accountable

4. You were not specific about the goal

• Without a specific plan/goal, you can get tripped up and stuck because it's like the vague goal can change from day to day 
• Goal can be edited and refined over time if needed (can even be done every day or week)
• Starting it can help you become clear on what the goal really should be 

5.Setting too many goals 

• Once they have one goal and establish it in their new habit, then you can focus on another 
• If you set too many goals, where are you supposed to focus your energy 
• Go deep and all-in on one goal than shallow on a bunch of goals 

6. Didn’t expect the goal to happen now, you thought it would happen in the future

• You didn't expect it to happen now, you expected it to happen in the future 
• If you do not think the goal is gonna happen now, it's not gonna happen now

Helpful links:
Get the Keys to Goal Setting Success here
Six-week group coaching: Pathway to Lasting Habits info here
You can find me on IG here 
Join the FB Group

Point 1:  Emotional/Cognitive Background of Changing Health Behaviours 

• Recognizing lots of emotional challenges when changing eating/lifestyle habits
• It's not about giving information to someone one time and that's enough to change their life and for behavior change to occur, it has to be over a time period 
• Majority of folks know what they want to do, but hard to put into practice 
• There is a cognitive and emotional element that may hinder behaviour change/ putting it into practice 
• Most people know that exercise is good, eating right is good
• It's trying to tap into emotions or feelings hindering you from making it happen over the long term
• Refocus on how you can maintain maximum health and knowing that it will take a long time
• Trying to make it more of a lifestyle so in the long term have the health goals you desire 
• Few and far between the number of people that can get information and incorporate that into their life permanently 

Point 2: Physicians Need to Changing the Message 

• Most people coming to dietitians so they can lose weight due to doctors telling them this
• Doctors tend to wait to give advice until there is a problem
• What if doctors changed the messaging for people to change healthy lifestyle habits from a reactionary standpoint to a preventative standpoint 
• For most people, weight loss tends to be the goal 
• The doctor might give an intervention diet tip sheet without taking into account anything about the patient 
• Focus should be more based on behavior as opposed to weight
• Doctor won't have all of the information the person needs 
• Either the person does nothing at all, or person offered medicine, people offered a diet sheet, or they go to a dietitian 
• Lots of nutrition information out there, some true and some isn't
• We live in a diet culture world where weight loss is the messaging and many people don’t have expertise 
• Very conflicting information when it comes to healthy living 
• Many don't know where to find reputable health information 
• Confusing to find information if you have multiple comorbidities 

Point 3: How Professional Training has Affects Personal Approach 

• Philosophy is trying to simplify a healthy eating lifestyle 
• Trying to have more balance with eating and being more in tune with it 
• Many women may feed kids great and feed themselves poorly or many are overly restrictive 
• Knows when to meal prep and when grocery shopping is done but also know when it might be more difficult to do these things 
• The mistake is giving so much information and not knowing how it fits into people’s lives 
• Instead of making huge drastic changes in one time, trying to include it so it becomes more of a lifestyle 

Helpful Links
Join Group Coaching: Journey to Food Freedom here
Get my favorite 10-minute meal ideas here
More information about From Emotional Eating to Food Freedom is here. 
You can find me on IG here 
Join the FB Group