In this episode of the MYB podcast, we talk about the impact of chronic dieting on your body and mind and why this may be the reason you can’t seem to lose weight no matter what you try.  

 

We explain the concept of reverse dieting or metabolic healing and how to use this tool to rev up your metabolism and create sufficient margin for future healthy weight loss cycles.  

 

WHAT WE’VE BEEN LED TO BELIEVE:

 

We’ve been told for years that less food and more exercise is ALWAYS the solution for weight loss.

 

THE TRUTH:

 

The truth is that our bodies are designed to adapt and react to our environment.  If we are chronically underfed and/or over-exercising, our body is going to react as if there is a crisis and do everything it can to protect us from starvation.

 

This shows up as you eating a ridiculously low number of calories (1,200 is the number we often see) and STILL not losing weight.  All the while, you feel hangry, exhausted, unmotivated to exercise, and frustrated that no matter what you do, the weight won’t budge.  We are here to tell you that no matter how long this has been your story (and it’s been decades for some of us) that you are not alone, that your body is trying to protect you, and that this IS fixable!

 

THE GOOD NEWS: YOU CAN’T BREAK YOUR METABOLISM:

 

Just like our metabolisms down-regulate to protect us in times of famine, they also up-regulate in times of plenty.  

 

This is terrifying for many women because we fear that healing our metabolism means 1) weight gain and 2) loss of control with food if we ease up on caloric restriction.

 

In this podcast, we explain the ways chronic dieting/undereating impact more than just your fat cells.  This will probably explain a lot about how you’ve been feeling.

 

We then show you how to begin to remedy the situation.  If you need help or support, be sure to reach out and ask for it!  If you would like help with reverse dieting or metabolic healing, you can contact Lisa at lisa.primaltransformations@gmail.com. If you would like help to stop obsessing over food and regain your self worth, contact Jenny at at jenny@rlcwichita.com.


WRAP-UP:

Contrary to what we’re told, food is our ally on the journey to vibrant health and healthy body composition, not our enemy.

 

If you have questions or ideas for future podcast episodes, please chime in on our Facebook of the Mind Your Body Podcast Facebook Page.  We’d LOVE to hear from you!

 

If you find this episode valuable, please do us a favor and share it on social media or with a friend.  Also, please be sure to subscribe and leave a review. You will be helping us share the message that a healthy mind and body are possible; obsession, restriction, and shame not required.  

 

xo,

Lisa and Jenny, co-hosts

The Mind Your Body Podcast

 

Lisa Perkins, ACSM CPT, MS LIS, and Precision Nutrition Coach

Owner of Primal Transformations

Email:  lisa.primaltransformations@gmail.com

 

Jenny Helms, LMFT, Disordered Eating Coach & Therapist

Licensed Practitioner at Real Life Counseling & Owner of The Shameless Shrink

Email: jenny@rlcwichita.com

 

00:0000:00

No Time to Get Healthy?

Isn’t it frustrating when you want to get healthy but you don’t feel like you have any wiggle room in your schedule to make it happen?

Today’s episode is all about strategies for fitting in healthy habits without tipping over your stress bucket.

HOW TO FIT IN THE THINGS YOU CARE ABOUT

 

1:  TIME MAPPING:

Start to get clear on how much extra busyness you may have in your schedule.

Record what you're doing for a day or two to see how time you’re spending on things you care about (work, family, social time, etc.) vs. engaging in time sucking activities that don’t bring much joy and can actually leave us feeling more drained (social media scrolling, Netflix, etc.).

Time mapping allows you to see if there are disparities between what you THINK are your priorities and how you’re actually spending your time.  You may be surprised at how much more time you have than you realized, just as we were!

Caveat:  Time mapping is not about figuring out to be productive 24/7.  No, it’s all about clearly assessing your situation so that you feel more in control of your time.

Free time-mapping pdf

 

2:  THE 80/20 PRINCIPLE  

Also known as the Pareto Principle, this is the idea that in many situations,  80% of our results come from 20% of our efforts.

This principle allows us to focus on the things that truly move the needle for our health.  

Examples of the Pareto Principle in Action:

  • Batch cooking meat and veggies vs. complicated recipes that only last 1 meal
  • Going to bed so you’ll be rested and productive vs. staying up to do chores or look up recipes
  • Doing 20 mins of heavier resistance training vs. an hour of cardio
  • Making time to sit down and eat mindfully vs. gobbling food in the car or while you’re multi-tasking.

 

3:  GET IT ON THE CALENDAR

  • Meal planning
  • Shopping
  • Food prep
  • Exercise
  • Social time/Play/Fun

Planning a week or 2 in advance allows you to see ahead of time where you might hit roadblocks that interfere with your healthy behaviors.

 

4:  GET AHEAD OF POTENTIAL ROADBLOCKS

If you don’t plan ahead, you might forget that the coming weekend will be taken up with a seminar, which means you won’t have time for shopping or food prep.  If you are looking ahead a bit, you can work around these events and be sure to get everything in.


Examples of Potential Roadblocks:  

  • Evening meetings
  • Kids activities (parties, practices, sporting events, etc.)
  • Travel
  • Houseguests
  • Parties

Letting roadblocks derail you leads to frustration and can cause you to throw up your hands, thinking “I’ll get back to this when life calms down.”  Get clear that life probably isn’t going to calm down (sorry!) and start to work with the life you have.

 

5:  USE THE “IN BETWEEN” MOMENTS

You don’t always need a huge chunk of time to get things done and, actually, this is a form of black or white, all or nothing thinking.  Don’t skip it because you don’t think you have time to do something “perfectly”.

In just 15 minutes, you could:

Cook a batch of taco meat

Do a short workout or go for a walk

Cut up  veggies to stir-fry that evening

 

6:  BALANCE YOUR RESPONSIBILITIES

  • If you’re a mom, this can feel tricky since that is your #1 priority but know that getting healthy allows you to show up more fully AND be a great role model for your kids.
  • Learn to delegate chores. This will help them in the long run!
  • Communicate with your family so they understand why you need to set aside time for things like cooking, exercise, and sleep

 

WRAP-UP:

This episode talks about the tools and strategies we use with our clients to move past the obstacle of “not enough time”.  

Very likely, we missed some.  If you have ideas or recommendations that might be helpful to others, please chime in on our Facebook on the Mind Your Body Podcast Facebook Page.  

 

We’d LOVE to hear from you!

 

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

 

00:0000:00

Do you feel like you’re spending way too much on healthy food OR does the thought of spending more stop you from Getting Started?

1) You’re not necessarily spending more.

Do a side-by-side comparison to what you’re actually spending now, including fast food, take-out, and restaurant meals.  While your grocery bill may be a bit higher, it’s important to note that groceries are a one-time expense. When you reduce or eliminate all the extra food and meal purchases, your per meal cost is likely to be lower, not higher.

 

2) Get clear about your priorities.  If you think you can’t afford to eat healthier food but you can afford drive two brand new cars or go on expensive vacations, you may want to consider readjusting things a bit.   In the beginning, it’s hard to wrap our heads around the benefits but it won’t take long to see the dramatic impact a diet packed with nutrition has on every member of the family.    

 

Money Saving Hacks:

 

  • Plan your meals and shop accordingly.  This doesn’t have to mean complicated food prep.  Planning meals and only buying what you need simply helps ensure you won’t be wasting food (and money).
  • Organize your refrigerator and freezer so you can conveniently access the food you prepare.  When the fridge is disorganized, food can get lost in the back and have to be tossed. Note: Square glass containers are optimal for refrigerator storage because they are clear, stackable, and there is less wasted space than with round containers.
  • Purchase a small cooler bag you can use for lunches and on the go snacks.  Pack your food the night before, if possible. This way you won’t be tempted to seek out meals and snacks on the go.
  • Use the EWG Dirty Dozen and Clean Fifteen lists to decide which produce to buy organic or skip altogether if it’s not available or is too expensive
  • If you can’t afford to buy grass fed or organic meats, get conventional lean meats instead. Animals raised conventionally are fed GMO corn and soy as well as antibiotics.  The toxic by-products are storied largely in the animal fat. By purchasing lean cuts of meat and/or trimming off the fat, you eliminate much of this toxic burden.  
  • Make your own healthy salad dressings, mayonnaise, kombucha, etc. rather than buying expensive pre-made versions.  Don’t be too concerned about regular condiments such as hot sauce and ketchup.  
  • Frozen veggies are an inexpensive shortcut, save prep time, and avoid waste.
  • Buy in-season produce for things you want to buy fresh.
  • Start a container herb garden for your window or front porch.  This is easy and takes up very little space. Fresh herbs can transform even the most simple meal into a culinary experience!

 

Where to shop:

 

  • Farmer’s markets.  Go to Local Harvest.org to find a farmer’s market in your area.

 

  1. Aldi: lots of organic and gluten free options now
  2. Buying meat in bulk (go in with friends) directly from farmers.  Go to eatwild.com to find a local supplier in your area.
  3. CSA’s (Community Supported Agriculture).  Go to Local Harvest.org to find a CSA in your area

 

Consider the savings from spending more on quality food:

  • Reduced medical expenses
  • No need for diet plans, shakes, or weight loss supplements
  • More productive/fewer sick days

Summary:

Eating healthy does not have to mean getting a second mortgage or even spending more.  It also doesn’t require you to eat foods that taste bland or boring. Hopefully the tips provided in this podcast will help you get a little more clear about your priorities as well as be a little more efficient with your food budget.

 

Questions? Feedback?  Please connect with us on the Mind Your Body Podcast Facebook Page.  We’d LOVE to hear from you!

 

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

00:0000:00

Doing the Work: Part 3

Have you ever decided you wanted to accomplish something and then repeatedly find yourself NOT doing the things required to achieve that outcome?  If so, welcome to the human race!

This episode is Part 3 in our series on Doing the Work.

In Doing the Work  Part 1, we discussed:

  1. Setting realistic and compelling goals
  2. Identifying the specific actions necessary to achieve that goal
  3. Creating an empowered mindset in order to consistently do the work  

 

In Doing the Work Part 2, we dug into the stories we tell ourselves that keep us stuck and how to move past your negative self-talk and build belief in yourself.

---------------------------------------------------------------

In this episode, Doing the Work Part 3, we will discuss the influence our social network has on our habits, goals, and motivation to “do the work”.

 

We all know from experience that our friends and family exert powerful influence over our choices, the kinds of goals we set, and our motivation and willpower to follow through.

 

Social influences can be both positive or negative -  or a combination of both!

 

The key is to get clear on how your friends, family, and even your colleagues may be impacting your behavior so that you can leverage that to your benefit OR at least not be blindsided.  

 

Before you can break old patterns, it’s important to get a better understanding of how your family of origin AND your current social network (adult family, friends, colleagues) approaches food, exercise, and health in general.  

 

Below, you’ll find 4 key questions that will help you get clear on how your social circle may be helping or hindering your progress.  (Be sure to listen to this podcast episode for discussion about each one):

 

Question 1.

What does your primary social activity consist of? (gatherings focused around food/drinks, hobbies, outdoor activities, etc.)

 

Action steps:  

  • Engage in hobbies together
  • Just get together and hang out
  • Take your kids or dogs to the park
  • Reach out to a friend (or someone for a walk, hike, bike ride, etc. (activities that allow you to talk)
  • Check out classes and groups focused on active hobbies or wellness activities (hiking club, walking group, yoga class, meditation group, etc.)

 

Question 2.

What is your family’s culture around food? (Do all social occasions revolve around food?  Is affection and reward often food-related?)

 

Action steps:

  • Start to integrate other activities into family gatherings (horseshoes, cornhole, board games)

 

  • Use time together, rather than food, to celebrate, show your affection, reward behavior, or provide comfort.  

 

  • Move away from the clean your plate club AND the sense that you can’t throw away junk food leftovers.  Keep in mind: “Free” food isn’t really free. Your body isn’t a garbage can and you likely have already spent money trying to lose weight or regain your health.

 

  • Be willing to have the conversation with your family about your health priorities. Your change WILL impact them so get in front of it.  Make sure they know it’s not a rejection of them.

 

  • Do NOT assume the responsibility of trying to change others’ behavior.  If you’re concerned about someone, lead quietly by example instead.

 

Question 3.

Do those closest to you view their health as important (not just weight)? (spouse, parents, close friends, etc)

 

Action steps:

  • Initiate conversations that let your tribe know you’re not judging them or trying to get them to change.
  • Humor helps “Eyes on your own plate”
  • Be open to the idea of being a “healthy rebel”.  If upgrading your health habits is important to you, it’s easier if you get used to doing things differently than others around you.  
  • If parents shamed you around food, body, or activity, you may have some work to unpack this.  Do your best not to repeat this cycle with others. Shame is not a motivational tool.

 

Question 4:

Did you grow up with the sense that you can impact your health by making lifestyle changes or were you brought up to believe there’s nothing you can really do on your own to improve your health?

 

Action Steps:  

  • Keep a journal about your food, activity, sleep, and any health conditions or concerns.  This will help you connect the dots between these behaviors and any changes you see in your health.  We can overlook problems that go away and not correlate them to things like drinking more water, getting more sleep, eating higher quality food, daily walking, etc..  

 

  • Keep a folder of any lab tests you have run with your doctor.  By getting these done periodically, this will give you another objective measure of the impact of your new habits.  

 

  • Celebrate non-scale victories.  Don’t overlook improvements (energy, brain function, joints, mood, skin, etc.) just because the scale isn’t moving.  A gratitude journal or segment of your journal is a great way to highlight wins, big or small.

 

Getting clear on how our upbringing and our social network influence our behavior and what we believe we’re capable of achieving is critical if we are to avoid repeated cycles of trying and failing to make changes.  

 

The more you’re aware of, the easier it will be to set yourself up for success, regardless of what others are saying, thinking, or doing.

 

Questions? Feedback?  Please connect with us on our Facebook page!  

 

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

00:0000:00

Have you ever decided you wanted to accomplish something and then repeatedly find yourself NOT doing the things required to achieve that outcome?  If so, welcome to the human race!

This episode is Part 2 of a three part series on Doing the Work.

In Part 1 of Doing the Work, We Discussed:

  1. Setting realistic and compelling goals
  2. Identifying the specific actions necessary to achieve that goal
  3. Creating an empowered mindset in order to consistently do the work  

In Part 2, we will talk about moving past your negative self-talk and building belief in yourself.

Some of the stories and self-limiting beliefs we see include:

  • “I’m just messed up”
  • “I’m broken”
  • “I’m the exception to the rule”
  • My metabolism is broken
  • This runs in my family.
  • I always screw things up.
  • All the people are around me are high performers and I’m the black sheep or underachiever of the family.
  • I don’t have anything special about me.
  • Nothing has worked for me.
  • What used to work for me doesn’t work any more.
  • I’m too emotional for my family or I’m oversensitive.  
  • I’m just an emotional eater.
  • I’m disgusting.
  • This is just a habit (therefore I’m powerless over it)
  • I’m addicted to sugar.
  • This is just how I am.

 

WHERE DO THESE STORIES AND SELF-LIMITING BELIEFS COME FROM?

  • Parents/family:   We gather beliefs from our family, from the things that are said and those that are unsaid.  
  • Social media – provides confirmation bias of what we think we need to do. We think it’s inspiring but is it actually shaming.  We have to be vigilant about what we expose ourselves to.
  • Advertising/Our culture– sex and youth sell.  

It can seem impossible to dislodge these long-held beliefs about ourselves but it IS possible.  

Step 1:  REFRAME When you hear the negative voices in your head shaming you or saying you will just fail again, PAUSE.

Ask yourself:

  • Is that true?
  • Is that kind?
  • Is that helpful?
  • What one small thing can I do right now to keep moving forward and avoid inertia or shame-spiraling?

Choose your words to and about yourself carefully.

The words we use to talk to ourselves matter hugely.  They are not just descriptive of our past behavior; they actual send instructions to our brain for future behavior. They can become a self-fulfilling prophecy. Remember:  Our past choices only define our future if we decide that they do!  

Step 2: SLOW DOWN

  • Choose 1-2 things that you can commit to being consistent with (walking, meal prep, workouts, going to bed on time, etc.).
  • Part of building trust with ourselves is showing we can do what we said we’d do. This action/feedback loop builds momentum very quickly; this is how we stay motivated to continue!
  • Focus on building habits, rather than hyper-focusing on the goal itself.  Focusing on goals alone implies there is a finish line where you can go back to what you were doing before.  Focusing on habits means you will achieve your goal as a side effect of your habits and be able to maintain your results.
  • Avoid the black and white Achievement/Failure mindset.  Just because you deviate or go slower than you’d like, you’re building grit, self-awareness, and new habits by continuing.  Just like anything else in life, achieving goals takes much longer than we think it will.
  • The alternative (quitting, reverting to old habits that don’t serve us) undermines our confidence in ourselves and our abilities.  Talk a bit about being a good quitter.
  • The shortest distance between 2 lines is not always linear.  The straight line to the finishing line is a myth.

Tune in next week for Doing the Work:  Part Three where we will discuss the influence our friends and family have on our habits, goals, and motivation to do the work we set out to do.

 

Questions? Feedback?  Please connect with us on our Facebook page!  

 

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

00:0000:00

 

Have you ever decided you wanted to accomplish something and then repeatedly find yourself NOT doing the things required to achieve that outcome?  If so, welcome to the human race!

This episode is Part 1 of a three part series on Doing the Work.  

In Part 1, We Discuss:

  1. Setting realistic and compelling goals
  2. Identifying the specific actions necessary to achieve that goal
  3. Creating an empowered mindset in order to consistently do the work  

 

1) Is Your Goal Something You Truly Care About?  Is It Too Big?

Change is hard.  If you don’t have a big enough reason to change, it’s going to be very hard to make yourself consistently do the work.  

 

If you need  help getting clear on your “Big Why”, go back and listen to Connecting Your Health Goals to What You Care About Most.

 

There’s a difference between having a “getting back to baseline” goal, such as normalizing blood sugar levels, and a next level goal, such as losing that last 10 pounds.  The first one may be key to your future health outcomes where the latter may be a way of trying to validate your self-worth. It’s important to be clear what your goals represent to you and honest about whether they are a) achievable and b) healthy for you.  

 

2)  What IS The Work?  Outcome Goals vs. Process Goals

Effective goal setting has two important components:  Outcome goals and process goals.

Outcome goals are a result you'd like to achieve and details about WHY you want to achieve this goal. In order to get clear on what it would feel like if you achieved this goal, try imagining what your day would look and feel like.  Be as detailed as possible.

Process goals are the actions you need to take consistently to achieve your desired outcome.

 

EXAMPLE OF OUTCOME AND PROCESS GOALS:

 

My Outcome Goal:  I want my labs to come back normal within the next 6 months.  

 

My “Big Why”: This goal matters to me because I want to have more energy, avoid future health risks, be around for my grandchildren, and eat in a way that shows I value myself.  

 

My Process Goals:

  • Shop the perimeter of the store, focusing on whole foods
  • I will meal prep on Sundays and Wednesdays
  • I will walk 30 minutes at least 5 days per week
  • I will prioritize sleep
  • I will revisit my goal every single day
  • I will celebrate sticking to my commitments and if I make a mistake, I will get right back to good choices.  

 

3) Mindset Shifts for Success

The way you talk to yourself about your choices can spell the difference between consistently and peacefully progressing toward your goals and feeling constantly derailed and disappointed.  

Below are some key mindset shifts to print and practice using every day, in every area of your life:

  • I will not make excuses for my choices. I will own the entire experience, from choice to consequence.
  • I will not allow one slip-up to become a landslide. If I make a choice I don’t feel good about, I will simply move on to the next good choice.
  • I deserve to feel healthy and amazing.
  • I am not defined by my past choices.

 

Tune in next week for Doing the Work:  Part Two.  

 

We will be sharing our best strategies to help you let go of self-limiting beliefs and stories that may be triggering you to unconsciously sabotage your goals and replace them with more empowering narratives.

 

Questions? Feedback?  Please connect with us on our Facebook page!  

 

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

00:0000:00

 

*Disclaimer*  This strategy is not for beginners or for those with a history of disordered eating.  This is for those who have laid a solid foundation of healthy habits and a healthy relationship with food, body, and self and who are ready to pursue body composition changes strategically and without judgment or emotion.  

 

How to know if tracking is right for you right now?

  1. What is your history with food tracking?  Did you become obsessive, rebellious, isolated from your life in any way? If tracking made your feel stressed, overly focused on food, or out of balance in any way, it’s not a good strategy for you at this time.

 

  1. How do you feel if you eat something outside your meal plan?  If you eating off plan causes you to feel overly judgmental or remotely ashamed, this is not a healthy tool for you.

 

  1. Does eating a whole foods diet feel normal to you now (aka have you been eating this way for at least several months)?  If the answer is no, we encourage you to go back and listen to Episode 3:  How and Why to Eat a Whole Foods/Paleo Diet and implement this way of eating. Tracking can come in a few months down the road if you have body composition goals.  

 

  1. Is your weight loss goal coming from a place of fear/shame or from a place of curiosity?  If you attach your self worth to your weight, please go back and listen to Episode 8:  Body Image.  You need to own that you are worthy NOW, before considering an intensive tool like food tracking.

 

  1. Have you been cultivating joy in other areas of your life (aka filling your mojo bucket)?  Food tracking can be a way of seeking control over your life rather than addressing other critical areas that may need more attention. Self-care, joy, and play are  key to a healthy, balanced life. Cultivate these areas and you are much less likely to seek food for pleasure of comfort.

 

IF YOU ANSWERED THE QUESTIONS ABOVE HONESTLY AND FEEL LIKE YOU’RE PREPARED TO DO FOOD TRACKING WITHOUT PERFECTIONISM, NUMBING EMOTIONS, OR OBSESSION, READ ON!

WHAT TO TRACK AND HOW:

If you need a refresher on macros and calories, please go back and listen to MYB Episode #4:  What are Macros and Do Calories Matter?

 

1) Choose an app such as My Fitness Pal:  I like this app because it has the widest database of foods and has a social component if you want it.

 

2) Establish a baseline:  Track your food intake as precisely as possible for 3 days without changing anything. Be sure to include one weekend day if you tend to eat differently on the weekend.  This will give you a baseline of your average calorie intake.

 

3) Set up Calorie Goals:  Once you establish a calorie baseline, you need to set up your MFP  goals. I don’t recommend reducing calories more than 20% from your baseline to start.  

 

4) Set up Macro Goals:  

Calories per gram for totals

  • Protein*:  .8 to 1 gram per pound of body weight
  • Fats:  no less than 40 grams for hormone production, brain health, blood sugar stability.
  • Carbs:  This depends on a number of factors:  Activity levels, stress, thyroid, sugar issues.  I usually don’t recommend women go below 75 or 100 grams.

 

5) Prepare Simple Foods:  This makes tracking so much easier. You can input a whole recipe into MFP, however, if you wish.

 

6) Focus on Nutrient Density:  Your body will respond much better if you are giving it the nutrients it needs to function. If you’re restricting calories, these becomes even more important.  Trying to fill up your carb needs, for example, with sugar versus starchy vitamin rich veggies will undermine your overall health and make you more susceptible to cravings.

 

7) Be as precise as possible with quantities:  Portion size is hard to eyeball unless you’ve been doing this a long time.  A food scale can be helpful for a week or so.

 

8) Be As Detailed As Possible:   You don’t want to undo your work by under or over reporting intake or putting in the wrong food.  ALSO: don’t be neurotic. Your food logs don’t need to come out to the last gram. Remember: Alcohol needs to be tracked as well.  

 

9) Consider Pre-Logging Your Food:  This makes your decision making so much easier the next day.  You can always adjust as needed if your meals change.

 

10) Adjust MFP Goals According To Your Results:  Are you losing weight?  Are you starving? Are you stuffed?  Are you lethargic? These are all clues as to whether the calories and macronutrient ratios are working for you.  You need to stay CURIOUS and SCIENTIFIC and adjust as needed.

 

11) What To Do As Your Body Is Adjusting:  Don’t freak out. Just be willing to know there is an adjustment period and be curious.  Don’t be afraid to adjust your calories and macros though if you need to. Be aware that cutting out sugar feels tricky.  Ask yourself the question: Am I hungry for real food? If so, you may want to eat something.

 

12) Carb Cycling:  This is useful for those who strength train or workout hard on certain days of the week.  If you have the premium version, you can set different calorie and macro goals on workout days.   This is useful for metabolic flexibility and recovering from training.  Learn more about this carb cycling here.

 

13) No more than 8 weeks at a time: 8 weeks should get you started toward your fat loss goal without compromising your metabolism.  Cycle back up to normal calories for at least a month before going into another fat loss cycle. For most people, it’s not healthy mentally or physically to eat at a calorie deficit for months on end. Be sure to consult with your health care professional about this if you have any concerns.

 

CONCLUSION:

Food tracking is not for beginners. It is not for people who base their self worth on a certain size or number on the scale.  It is not those who tend to become obsessive about the numbers or feel ashamed if they deviate from the plan.

Food tracking is a next level strategy for those who are comfortable with a mostly whole foods diet and who are curious about some body composition changes.  And believe it or not, (unlike other gimicky diet industry ads) we fully believe that you can live a whole, healthy life without it so if If you do try it and it’s not right for you, STOP.  Go back to eating real food, moving in healthy ways, sleeping soundly, and cultivating joy and connection in your life. No app required. ;)

Questions?  Concerns? Feedback?  Please connect with us on our Facebook page!  

 

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

00:0000:00

16: How to Stay on Track when Life Happens

For many of us, our health goals are the first thing to go when “life” happens.  

We do great when we’re in our regular routine but don’t feel able to stay on track when anything unexpected arises.  

We feel like skipping healthy meals, sleep, and movement is the only thing that makes sense, like it would be frivolous to focus on those things when more important things are going on.  

The first step is understanding that the unexpected WILL happen since life rarely stays static.

The second step is getting clear on how your healthy habits make you better able to manage tough situations.

The third step is getting consistent with healthy habits when life does feel calm. The power of habit is that it feels more uncomfortable not to do them even when the unexpected arises (example: brushing your teeth).    

1) WHAT CIRCUMSTANCES MOST OFTEN DERAIL US?

    • Vacations
    • sick family members
    • work deadlines
    • home renovations
    • business trips

 

  • relationship issues

 

 

2)  WHY DOES IT MATTER?

Why is it important to retain your health habits when life gets busy or takes us out of our normal routine?  Our health habits do a lot more for us than impact our body composition:

  • Mood stability (blood sugar regulation)
  • Mental clarity
  • Hormonal balance
  • Self-trust and self-care

 

  • SETTING YOURSELF UP FOR SUCCESS:

Do the pre-work (steps 1 and 2)

  • having a big enough “Why” for the hard times
  • reframing health habits from being “extra” to just what I do
  • avoiding perfectionism and the shame cave – being willing to talk about it/seek support/be open and honest when you’re struggling
  • being willing to be flexible instead of all or nothing

 

The Power of Habit:

  • Habits are things we do without having to think too much about it.  We build habits through consistency which is why being consistent with your health habits when life is relatively calm sets you up for success
  • Identify the keystone habits that matter most to you.
  • Practice self-soothing strategies (other than food) that help you emotionally regulate

 

& Owning the pause and making conscious choices (even when you don’t want to)

 

We talk a lot on this podcast about self-care, integrity, and creating a lifestyle that serves us in both the short and long-term.  Creating resilience and being prepared for the unexpected is part of this process.  You deserve to feel amazing, even when “life” happens.

 

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

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MYB EPISODE 15:

Filling Your Mojo Bucket

 

In this episode, we talk about the importance of filling your mojo bucket.  

 

Filling our mojo bucket means setting aside time for:

  • Relaxation
  • Creativity
  • Social connection: fun, sharing, holding space/sharing your gifts with others
  • Solitude
  • Fun/Play

 

Why is this important?

 

It’s all too easy to get into a rut when we consider the number of responsibilities most of us have:

  • work
  • caring for children
  • caring for aging relatives
  • cooking
  • cleaning
  • running errands
  • laundry
  • exercise

When our to-do list is endless, we put fun, play, and self-care at the bottom, thinking “we’ll get to that when we have time”.  The problem is, we never get to the end of the to-do list!

 

These cannot be left to chance. You must get them on the calendar so that other responsibilities do not subsume this time.  This is akin to the “paying yourself first”.  

 

Benefits:

  • Perspective:  

Filling your mojo bucket allows you to regain the perspective to take on your responsibilities with grace, gratitude, and patience.

 

  • Reduced Cravings:

You experience the “goody” instead of eating the goody.

 

  • Reduced Stress:

Many of us are locked in “fight or flight”.  Consistently getting in time for joy and relaxation allows your parasympathetic nervous system to take over.  We learn how to relax again which allows us to be more calm and in the moment.  

 

  • Better Relationships

When we’re happy, relaxed, and have things in perspective, we’re much less likely to be triggered by small things such as someone leaving their socks on the floor or dishes in the sink.  The resentment of “doing all the things” dissipates.  

Where to Start:

 

Step 1:  Take a look at your week.  

  • Do you have things to look forward to?  
  • Do you have time set aside to do things that soothe you or light you up?  
  • Are there activities and people you used to enjoy that seem to have slipped away?

 

Step 2:  Schedule at least 2 things in the upcoming week that feel light and fun and aren’t on your current to-do list.  You don’t have to EARN this time.  

 

Step 3:  Create at least 30 minutes each day to do something that feels rejuvenating, relaxing, fun, social, or creative.  

 

Step 4:  Communicate to the people in your life the times you have set aside.  If it’s your spouse, consider encouraging him/her to carve out time for them as well (and consider carving out time for the two of you together).   This is a healthy boundary that will result in a win for everyone.  

 

We’d love to know if you experiment with filling your mojo bucket and, if so, what you notice!

 

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

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In this episode, we discuss the physical and emotional causes of food cravings as well as strategies for preventing and addressing them in an empowered way.

Cravings are NOT caused by a lack of willpower or weakness of character.

They are triggered by imbalances in biochemistry and in our life.   

 

Cravings can make us feel out of control, as if we’re being compelled by some force outside ourselves.  Our goal is to give you the tools and strategies to reclaim your sense of peace and empowerment in your life and in your choices.   

Physical/Biological Triggers of Cravings:

  • Blood sugar imbalance
  • Not eating enough at meals or in general
  • Candida (yeast) overgrowth causes sugar cravings
  • Hyper palatable foods that are designed to override our hunger and fullness cues (“foods without brakes”  as the Whole 30 refers to them)
  • Lack of sleep

 

STRATEGIES:

  1. Eat balanced meals with protein, veggies, and healthy fats.  Limit refined sugar and processed carbs.
  1. Eat regular meals and eat ENOUGH to get you comfortably from one meal to the next.  This requires curiosity and experimentation.
  1. Prioritize 7-9 hours of sleep per night.  Set a regular bedtime and stick close to this.  Use good sleep hygiene (avoid bright lights in evening, keep bedroom cool, dark, and screen free.)

Emotional and Lifestyle Triggers of Cravings:

  • Stress (this is both a biological AND emotional trigger)
  • Emotions we aren’t addressing on their merits:  Boredom, loneliness, procrastination, anger, sadness, frustration, etc.
  • Lack of joy, play, or connection in our life
  • Shame resilience and self-soothing vs. self-loathing
  • History of dietary restriction
  • Not consistently eating meals that are delicious and satisfying
  • A food environment that is filled with hyper palatable, calorie dense food.

 

STRATEGIES:

 

Take regular breaks:  It’s easy to get sucked in to a project and forget to take breaks.  Set a timer and take at least 5 minutes to go for a walk, get a drink, and breathe deeply.

In a stressful situation:  Slow down.  This is simple to say and not always easy to do but this is how you calm your nervous system and get your brain back on line.  Breathe and assess what you CAN do, versus letting your brain spin out on all the things you CAN’T control.  

Make your food delicious:  Add crumbled bacon, herbs, spices, healthy fats, add berries to your salad, chunks of roasted sweet potato.    This helps you feel satisfied at the end of a meal, rather than just physically full.  It allows you to move on without that sense that you missed out and are still scanning for something else (sweets, etc.).  

Make a list of non-food activities that soothe you:  short movement breaks, a comedy podcast, a fun Pinterest board, a fiction book, etc.  These should be things you can do without a lot of time, preparation, or supplies.  Keep this list handy!

Scheduling in joy and connection:  Look at your week.  Do you have things to look forward to?  If not, schedule in at least 3 things that light you up that aren’t a “should” or a “to do” list item.  Example:  coffee with a friend, a movie, an art class, a bike ride, a meal at a new restaurant.      If it’s not in your calendar, it likely won’t happen.  

Name / Feel your feelings.  Instead of immediately diverting attention from your feelings and trying to numb or distract yourself, be willing to sit in the soup for a moment.  What are you feeling?  Once you know this, do something with it.  This is how you learn to know and trust yourself.   

Takeaway – cravings are not a “willpower” issue.`

xo,

Jenny and Lisa, co-hosts

The Mind Your Body Podcast

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