Balance Your Plate

4th Key in Keys to Creating Peace with Food

A while back we looked at the plate model when learning about the meal planning process.

The 4th Key speaks directly to this by reminding us to balance our plate at each meal and snack. There is a lot of flexibility within the realm of balancing your plate. Regardless of where we are, what we are doing, who we are with...if it's time to eat, it's time to eat. In order to keep our bodies fueled so that we can function with maximum efficiency, we must provide the proper nourishment. For example, a balanced snack = a carbohydrate source (such as fruit, whole grains, vegetables) with a protein source (such as string cheese, deli meat, soy nuts).  This delicate balance will stabilize our blood sugars, steady our energy levels, and keep us satiated until the next meal.

This Key is just as important when we are in a situation where it may not be realistic to plan very well, like a restaurant or when we're on vacation. It is not uncommon to find ourselves looking down a restaurant menu questioning what would be the best choice for that meal. Using the above plate model as your guide, you will be able to identify menu choices that will help you to feel satisfied and fulfilled without compromising taste and social enjoyment. For example, you may choose a meal that will be higher in carbohydrates and lower in protein. Knowing how you want your plate to look, you ask for 1/2 the carbohydrate choice, add more protein, and order a side salad in place of the mashed potatoes or fries.

This method will help you to feel more in control of whatever food situation comes your way. It will not compromise your goals nor give room for feelings of deprivation. If you want a special food, this is how you fit it into your day. Find a place for it on the plate, balance out the remaining food groups, and move on.

If you are having a hard time with this process, write down the thoughts and emotions that come up for you. Then visit my January blog on emotional eating where I explain how to work through these thoughts. See you next week!

Whole Foods First

Part 3 in the series 5 Keys to Creating Peace with Food

When you think Whole Foods, consider the Quality of the food you are purchasing.  Perhaps the words “organic” or “all-natural” come to mind.  Now take that visual one step further. Move your eyes away from the labeled packages advertising these trendy phrases and picture the real food behind the product.  Is that easy for you to do?

Try this example. Can you visualize all the places where this product came from?

 

Ingredients: Organic Unbleached Flour, Powdered Sugar, Organic Palm Oil, Organic Molasses, Organic Sugar, Sodium Bicarbonate (leavening), Ground Ginger, Soy Lecithin (an emulsifier), Salt, Monocalcium Phosphate (leavening), Nutmeg.

Now visualize all the places where this product came from?

 

Ingredients: dates, almonds, unsweetened apples, walnuts, raisins, cinnamon

Whole Foods First =
* aiming for 80% or more of your diet to come from whole food sources
* dining out < 3 times per week (includes breakfast and snacks
* easy to identify the original source of the food (i.e. chicken breast versus chicken nuggets)
* Choosing honey, sugar, molasses, and brown rice syrup as preferred sweeteners over artificial  
   sweeteners and high fructose corn syrup in the products you buy
* Choose 100% whole grains (brown rice, whole wheat pasta, steel-cut oats, non-husked couscous,  
   quinoa, millet, spelt, amaranth)
* Go for whole fruit and dairy products at snack time instead of processed fruit bars or protein bars
* Buy as much organic, all-natural, grass-fed meat and produce that you can afford

Our society has gotten to the point where REAL food, is no longer a priority.  In some cities, this trend is turning around as consumer awareness and education about our food systems become more clear and vocalized.  Cast your vote at the grocery store for making quality, wholesome food choices a priority in your life and your family’s lives.  From the words of Eric Schlosser in the documentary, Food, Inc. “each of us has the ability to vote on this issue every day - at breakfast, lunch and dinner.”

For more information on benefits to you, click here!

Building Your Team

Part 2 of the 5 Keys to Creating Peace with Food

I got a hefty dose of this Key last week. As I dropped my husband off for yet ANOTHER work trip, my heart sunk. Yes, I would miss him, but my emotional bank account was running on empty as I thought about continuing to potty train our toddler on my own. (The training was going fabulous but going back to daycare threw things for a loop and we had to start back at square 1 on Thursday. I didn't want to deal with this week's little presents on my own.)

And as most of us can admit, I too have a really hard time asking for help when I need it. One of my core values is being a positive role model. If I ask my clients to seek out support when they need it, then I must do the same. So I called my family. The nearest relatives we have are about 2700 miles away. So this was a BIG ASK! By the Grace of God, a dear cousin packed her things and hopped on a plane for the first time by herself, leaving her own toddler and family behind to come to my rescue.

Most of you have heard the saying, "It takes a village to raise a child."  In that same vein, it takes a team to help you achieve your health and wellness goals.

Many people have a really hard time asking for help. Myself included. But sometimes, the hardest questions to ask, come with the greatest rewards!

Weekly Challenge: As you write out your personal goals to accomplish this week. Be it in a "to-do" list or otherwise, ask yourself, "in what way, can I ask for support to help me accomplish these things by the end of the week?"

Zen Recipe Corner:
Sauteed Asparagus
Serves 4

Ingredients:
1 bunch asparagus
1 tbsp garlic, minced
2 tsp canola or olive oil
salt and pepper to taste
Juice of 1/2 lemon

Directions:
After rinsing asparagus, break the fibrous ends off with your hands (like breaking a pencil in 2 but without that much force.)
Heat skillet on medium heat for 2 minutes then add oil. Heat oil for another minute. Add in Asparagus. Using tongs, gently toss to mix with the oil. Let cook for a couple of minutes before adding remaining ingredients. Toss occassionally. Asparagus will be done when color turns bright green. Taste test to ensure it is cooked through yet still a little crispy.
Serving suggestion: pair with Grilled Sockeye Salmon and yummy Essential Bakery olive bread. We enjoyed fresh blueberries for dessert with this meal.

Planning For Success

Part 1 of the 5 Keys to Creating Peace with Food


We often will plan ahead for vacation, plan which gifts we will buy for family at the holidays, and plan for other random events in our lives. Yet, when it comes to planning for our health, we sometimes miss the ball.

 Last week's blog was a handout with brief descriptions of all 5 Keys. We will spend the next month or so looking at each Key.


The first key to Creating Peace with Food is Planning For Success. Is this a term you've heard before? What does it mean for you?

How I interpret this regarding wellness and nutrition is:
1. meal planning on a weekly basis, 
2. planning for upcoming events (dining out or running errands during regular meal times)
3. getting on the same page with other family members who may be affected by the the planning process
4. Stocking up on emergency meals and snacks if plans change mid-week


When you set yourself up for success, then failure is not an option! How can you incorporate Planning for Success into your week?

 

Keys to Creating Peace with Food