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

I speak to many moms who are frustrated because their kids are not healthy eaters.  They wonder why they can’t get their kids to eat broccoli or they only eat only Cheese Its and fruit snacks.
And then I learn that the mom's themselves don’t eat those foods or even serve those foods.  The reality is that we have to walk the walk and talk the talk.  There’s no way our kids can learn to love a variety of foods and flavors if they really don’t have the exposure to them.  
Here are a few tips to encourage your kids to have healthy eating habits when yours need some work too:
1. Show by example, be a good role model
2. Go food shopping together
3. Get creative in the kitchen
4. Offer the same foods to everyone
5. Focus on each other at the table, make mealtime positive

Do the evenings come around and you find yourself struggling to decide what’s for dinner?  

Or

Has eating become such a pastime since your family is spending so much time at home, that it’s hard to keep food in the house?

These are just a few reasons why stocking pantry staples to prepare healthy, balanced meals are important.  

In this episode I discuss why it’s important; what to look for when making pantry meals and some specific examples of healthy meals using only a few pantry staples.  

You can grab some of my favorite pantry meal ideas here: https://mailchi.mp/e5c2903b2766/bug1c55ev0

If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me

As always you can connect with me:
 IG @adventuresinfeedingmyfam
 adventuresinfeedingmyfam.com
 Facebook Group: Adventures In Feeding My Fam

What does Thanksgiving mean to you?  What are the traditions that really resonate with you and what do you remember from Thanksgiving growing up?  I have four guests on today and they share their memories of Thanksgiving-what it means to them; and how they carry on traditions in their homes today.

Anna's flan recipe: 

If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me

As always you can connect with me:
 IG @adventuresinfeedingmyfam
 adventuresinfeedingmyfam.com
 Facebook Group: Adventures In Feeding My Fam

Thanksgiving this year will look very different than past years.  We are going to be hosting Thanksgiving I think the only other guests may be my brother in law, sister in law, nephew and my mom.  This will be very different than last year when we sent to Oregon and spent the time with my extended family which was well over 50 people!  Even though we have the small gathering we are still going to make the full meal.  To be honest I tried to pare down the menu but that got vetoed by the kids.  Good news is that my son will make potatoes, stuffing and turkey and I’ll make a pie, couple of vegetable dishes.  My sister in law will help too.  

Holidays are wonderful occasions but I want to load you with 10 strategies to make sure you don’t over indulge and really enjoy this year.  We’ve had so many challenges this 2020 and I want to help you enjoy this season as best as possible to end this year on an up note leading into 2021.

1)     Don’t eat everything on the buffet table, check out what the choices are and determine what you really want to eat.  Check out all the options before you put anything on your plate

2)     Take 10 seconds or a couple of breaths before taking seconds.  And don’t take seconds just because you see others taking seconds

3)     Distance yourself from buffets.  If it’s out of reach-it’s harder to access the food.  You’re less likely to grab just one more cookie/meatball/slice of cheese

4)     Don’t go hungry to a gathering.  Some think if they don’t eat breakfast or lunch then they can eat more at the holiday party then that’s a great idea.  So wrong-first of all I never encourage skipping meals; second you get cranky and irritable; when you’re very hungry you never make good choices.  Make sure you have healthy choices the day of the function/gathering

5)     Watch out for drinks-egg nog or other festive drinks can be very calorie dense, aim for water or sparking seltzer for better more refreshing choices

6)     Make room for veggies-ideally ½ your plate should be filled with vegetables!  So when you’re checking out the buffet table-fill that plate with healthy nutrient dense vegetables.  This results in less room for other foods

7)     Offer to bring a healthy dish.  And make sure this is something that you like and enjoy.  I’m known to bring a fruit platter or veggies and hummus to gatherings.  My work friends always ask me to bring this kale and sweet potato dish that obviously is a healthy choice

8)     When you go shopping, go with a list and a contently full belly-if you shop hungry you’re more likely to make impulse purchases and not healthy choices

9)     Pay attention to what really matters-spending time with friends, coworkers or loved ones.  Enjoy their company, conversation, maybe play a game 

10)  Enjoy yourself.  This is not the time to beat yourself up or guild yourself because you ate 3 cookies!  Celebrations should be celebratory and we don’t want to rack ourselves with guilt

If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me

As always you can connect with me:
 IG @adventuresinfeedingmyfam
 adventuresinfeedingmyfam.com
 Facebook Group: Adventures In Feeding My Fam

I’m just going to come out and say it.  Veggie straws are not healthy for you.  Ugh.  Ok, Ok—I’ll admit I love veggie staws and we sometimes buy them but they don’t really fit the bill of a healthy snack.  Today I’m going to break down the benefits of snacks, give you some guidelines of what to look for and give you some of my specific healthy snack ideas.

Start getting excited!!  I’ll be releasing my Pantry Cooking Mini-Course soon where I teach you to Utilize Pantry Basics in many ways to make simple, healthy meals.

If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me

As always you can connect with me:
 IG @adventuresinfeedingmyfam
 adventuresinfeedingmyfam.com
 Facebook Group: http://bit.ly/adventuresinfeedingmyfamsupportgroup

https://www.adventuresinfeedingmyfam.com/work-with-me

Stacy Beaupre shares her unexpected story about how she was diagnosed with ADHD as a young adult.  Through her 11 year PA career she has worked in a functional and integrative medicine practice working with families with children with ADHD.  She approaches ADHD management through supplementation, food choices and physical activity.   

You can find Stacy on IG @thisinimitablelife

As always you can connect with me:
 IG @adventuresinfeedingmyfam
 adventuresinfeedingmyfam.com
 Facebook Group: http://bit.ly/adventuresinfeedingmyfamsupportgroup

If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:

https://www.adventuresinfeedingmyfam.com/work-with-me

What kind of weight management dietitian am I?  One who doesn’t like talking about weight-the number on the scale-as the focus of conversations with clients.  However, in this episode I go there and talk about weight as it related to health risk.  Specifically risk for developing chronic health conditions like diabetes and heart disease.  

Start getting excited!!  I’ll be releasing my Pantry Cooking Mini-Course where I teach you to Utilize Pantry Basics in many ways to make simple, healthy meals.

If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:

As always you can connect with me:
 IG @adventuresinfeedingmyfam
 adventuresinfeedingmyfam.com
 Facebook Group: Adventures In Feeding My Fam

https://www.adventuresinfeedingmyfam.com/work-with-me

Calculate your BMI using this calculator https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Working from home, helping the kids with school, coordinating after school activities…whew.  Sometimes there is just NO TIME to make dinner.  That’s why having some five-minute meal prep ideas are soooo helpful.  Check out this week’s podcast episode for specific ideas for quick and health meal ideas.   

As always you can connect with me:
 IG @adventuresinfeedingmyfam
 adventuresinfeedingmyfam.com
 Facebook Group: http://bit.ly/adventuresinfeedingmyfamsupportgroup

If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:

https://www.adventuresinfeedingmyfam.com/work-with-me

Can improvements in diet, exercise, stress result in having more energy; feeling happier, weight loss and putting one's autoimmune disorder into remission? 

Absolutely. 

In this episode Sara describes her wellness transformation, or we should probably call it an evolution because it didn’t happen overnight.  She did lose weight which she has now kept off for several years.  But the true benefits are how her life changed-having more energy; feeling happier; and putting her autoimmune disorder into remission.  

Other takeaways include: 

Intuitive eating provides flexibility to see what works for you, it’s livable

Sara’s keys to eating healthy include: always drink water first, go veggie heavy, track all foods and weigh yourself daily when making healthy lifestyle changes

Weigh yourself to use the data to determine how your body functions best, the scale is a measure of how you’re feeling based on what you’re eating

Emotional eating is positive, but when people eat because they’re sad or upset that’s coping

"One vegetarian who comes and goes, one "meat only", who eats literally no vegetables, one healthy eater, one teen boy who eats 2 dinners at least, wants carbs, one female athlete who eats 2 healthy meals, likes proteins, no tofu, but at odd hours....ugh! "

This is what I heard from one mom yesterday.  Sound familiar?  

So what is a busy mom to do??

Check out this week's episode, where Karen Santana from One Family One Menu makes it her mission to make it easy for you to ...you guessed it...make one menu for your whole family.  

Takeaways

Highlight the main ingredient when you cook, don’t be afraid to feature that

Never let your kids say ‘ew’ about food, teach your kids to use respectful language when talking about meals
Get away from making multiple dishes each meal, make sure there is at least one dish your child will eat at a meal.  Their palate will grow if they are expected to eat the same foods you have

Serve foods with flavor at an early age, expect them to eat and they will

Respect everything in the kitchen

Be enthusiastic for the ingredients you are preparing

Karen was so generous and is providing several links for you:

Blog post how to organize your fridge and freezer

https://www.onefamilyonemenu.com/post/organizing-your-fridge-and-freezer

Bread pudding demonstration:

https://youtu.be/megTKfPL5aM 

You can find Karen:
IG @onefamilyonemenu
You Tube One Family One Menu
onefamilyonemenu.com

As always you can connect with me:
 IG @adventuresinfeedingmyfam
 adventuresinfeedingmyfam.com
 Facebook Group: Adventures In Feeding My Fam

If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:

https://calendly.com/adventuresinfeedingmyfam/10-minute-discovery-call