Why the All-or-Nothing Mindset Fails Us

We get it- when you set a goal, you want the results. The all-or-nothing mindset is something many people face, and it shows that you really want to reach your goals! I’ve been there and spent years running myself to the ground trying to continuously master the “all-or-nothing” approach. However, that mindset actually isn’t the best path to success (and its actually detrimental!). 


The all-or-nothing allows you little to no flexibility. This can hinder your health and progress because it ignores the complexities of life! It also can cause you to feel trapped, restricted, and overall: unhappy. The all-or-nothing mindset can put you at risk for  inner turmoil, as there is no game plan for when the “perfect” game plan can’t be implemented. 

Over the next few months, you will be working on developing a balanced mindset for yourself. As coaches, we don’t want to give you a diet plan that leads to quick weight loss and *temporary* satisfaction and feelings of success. What we do want is to educate you with various different tools to master a healthy diet that brings you to the weight and body you want, while creating habits that last long term and throughout any scenario in life. We don’t want you going to a party and feeling like a failure because you had foods you didn’t prepare. Throughout and after this program, we want you to be able to be invited to a party and not have to stress about the foods there because you have the tools to make a balanced meal with whatever may be there. And if it can’t be balanced in that moment, you will have the mindset and tools to balance it throughout your day and week with healthy food choices.

The all-or-nothing mindset goes hand in hand with labeling or foods.

Do you label your food as “good” and “bad”? If you answered “yes”, you aren’t alone. 

Majority of individuals label their foods in this black and white manner, and have a lot of guilt and shame associated with those “bad” foods. While there’s no denying that some foods are healthier than others, labeling our foods in such a strict way creates feelings of restriction and unnecessary negative emotion tied to various foods. 

Not so surprisingly, when we have clients that are trying to get healthier and eat better, the reason they fall off track is not due to their lack of motivation. More times than not, it is their mindset and relationship with food that causes them to fall off track.

Labeling foods as “bad” automatically makes our brain associate it with something that’s forbidden or something we should be ashamed of. This restriction causes our bodies to have a complete lack of control around that food. You probably even experience intense negative self talk and emotions when consuming that food. When we get caught in this cycle, it becomes really hard to get back on track again. 

Research shows that restricting and labeling foods as “bad” may cause you to desire that food even more since it is “off limits”. And then once we eat those off limit foods, we view ourselves as a failure. 

Instead of getting caught up in labeling your foods, challenge yourself to view foods on a spectrum. Some foods are more nutrient dense, while others are less nutrient dense. These varying foods serve different purposes at different times. Food serves many purposes: physical, social, emotional, and spiritual. Every single food you consume doesn’t have to be perfect because eating a balanced variety of foods aids in maintaining many aspects of wellness. 

Now, we’re not telling you to eat cookies at every meal. But if cookies are one of your favorite things that bring you joy, or memories with family, enjoy them in moderation. 

Let’s think of 2 scenarios.

Scenario #1: Labeling foods as “good” and “bad”

You have been eating extremely “good” all week. You have eaten a very restricted diet, and feel burnt out. The weekend comes around and your friends plan to order pizza later when you all hang out. Because you plan to eat a “bad” food later, you restrict yourself during the day to be sure you are able to have that pizza later. Once you get to your friends and have the first slice of pizza, you feel completely out of control because you haven’t had it in so long. You end up with extreme guilt and/or overindulging to the point of physical discomfort. 

Scenario #2: Viewing foods on a spectrum

You have been eating a wide variety of foods all week, with a focus on foods that are more nutrient dense. The weekend rolls around, and your friends plan to order pizza later when you all hangout. You get excited because you all decided on one of your favorite pizza places! During the day, you eat as you normally would. Once you get to your friends, you enjoy and savor two slices of pizza with some sides and feel completely satisfied. You are aware that pizza isn’t a very nutrient dense food, but in combination with your typically nutrient dense diet it is okay! The pizza doesn’t cross your mind after consuming it. 

Did you find yourself relating to either one of these scenarios? If the first one is more relatable than the second, you may want to check in on your relationship with food. 

Viewing food on a spectrum is freeing. It allows us to enjoy foods we love, while consistently eating healthy. It allows us to not have constant thoughts or preoccupation with food. It allows us to not feel food guilt or shame when eating foods considered less healthy

Viewing food on a spectrum can look like thinking of foods as ones to eat more or less often, and Precision Nutrition made some awesome visuals shown below!

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So as we move forward, continue to challenge yourself to stop labeling foods. Its not easy, we know! It takes time and doesn’t change overnight. Each time you say something is a “bad” food, take a moment to ask yourself “why?”. Foods serve many purposes for our wellness, and diet doesn’t have to be perfect to be successful.

Eat The Rainbow

Eat a colorful diet!”, we’ve all heard it before.

Eating a wide variety of colorful produce in your diet reaps so many benefits! While you may have heard “eat the rainbow” on numerous occasions, chances are you aren’t currently eating colorful produce at each meal in your day (especially veggies!). In fact 90% of Americans currently don’t consume enough vegetables per day, and 80% do not eat enough fruit per day. The Centers for Disease Control and Prevention states that only about 1 out of every 10 adults meet fruit and vegetable guidelines (CDC, 2017).

 For the next week, you will be focusing on eating at least TWO different colors at every meal (and we will go over meal ideas at the end of this blog!). At first, this may seem like a big change. But, over the next two weeks you will find yourself forming a habit that lasts!

Adding fruits and veggies to your diet:

  1. Increases volume and fiber of meals (which makes you feel fuller, longer!)
  2. Adds disease-preventing properties to your meals (hello phytonutrients and carotenoids!)
  3. Provides necessary vitamins and minerals

Carotenoids are plant pigments responsible for bright red, yellow, and orange color in fruits and vegetables. They are in a class of “phytonutrients” or plant chemicals found in cell walls of plants, algae, and bacteria. There are over 600 carotenoids with divided into groups of carotenes, with about 40 carotenoids present in the human diet. They have powerful antioxidant properties, and proposed to be beneficial against chronic inflammatory diseases. 

Types of Carotenoids:

The main carotenoids present in the diet and human body include:

  1. Beta-carotene – responsible for orange color (such as in carrots)
  2. Alpha-carotene
  3. Lycopene – responsible for red pigment (such as in ripe tomatoes)
  4. Lutein
  5. Cryptoxanthin

Research has shown that regular consumption of foods rich in carotenoids (fruits and veggies) is related to a lower incidence of cancer, cardiovascular disease, osteoporosis, diabetes, eye problems (cataracts), as well as infectious diseases such as HIV (Francis, et al, 2019).

Antioxidant activities (Milani, et al, 2016)

In your body’s metabolism, something called reactive oxygen and nitrogen species, or ROS are produced. ROS are involved in degenerative and inflammatory diseases (diabetes, CVD, cancer, obesity, etc) Carotenoids are “scavengers” for these ROS, essentially going around your body and picking them up. This occurs as the chemical structure of carotenoids (conjugated double bonds) enable these compounds to accept electrons from the ROS, and neutralize them. So, if you ever seen a dietary supplement or any other food advertisement claiming to “neutralize free radicals” …that’s what it means! Think of them as professional organizers of your body, getting rid of clutter that can lead to a bigger mess.

High Volume and Fiber

Adding fruits and vegetables to your meal can assist you in feeling full for longer. First and foremost, produce adds volume to your food. This will make you feel like you’re consuming more food, but for much lower calories! For example, 200g of broccoli is 31 calories while 200g of peanut butter is 1,175 calories. We’re not saying it’s bad to eat peanut butter, but adding volume to your foods will help you from over-consuming calorie dense foods in your day. 

Disease Preventing

The International Journal of Epidemiology found that consumption of fruits and vegetables is “associated with reduced risk of cardiovascular disease, cancer and all-cause mortality” (Aune, et. al., 2017). 

Research has shown consumption of dietary carotenoids (colors in your produce!) can:

  1. Lowers blood pressure
  2. Reduces pro-inflammatory cytokines
  3. Decreases inflammatory markers
  4. Improve insulin sensitivity in liver, muscle, and adipose tissue

Carotenoids in Mental Health (Francis, et al, 2019)

Low consumption of fruits and vegetables has been linked to psychiatric disorders and individuals with low levels of carotenoids are at higher risk for mental health concerns. Research shows that individuals can experience lower levels of stress and anxiety after consuming more fruits and veggies in their day when compared to processed, high fat, sugar, and sodium foods.

A randomized controlled study followed young adults diagnosed with clinical depression (moderate to high based off the depression, stress, and anxiety scale) who followed a “poor diet” (> 57 on Dietary Fat and sugar screening) were assigned to a 3 week diet intervention where they increased their fruit and veg serving to 5+ a day. Participants depression score fell into moderate and normal range after three weeks, while also reporting lower levels of stress and anxiety. 

The control group (no change in diet)  scores did not change, and remained in the “moderate severity range”.

If you take anything from the above points, it better be to start eating more fruits and veggies!

Adding fruits and vegetables to your day doesn’t have to be complex or extravagant. Here are some extremely simple ways to increase your fruit and veggie intake at every meal:

  • Breakfast
    • Smoothie! Smoothies are a nutrient and produce powerhouse. If you’re making a smoothie, be sure to add some veggies like spinach, kale, or even zucchini! Starting your day with a smoothie is a great way to pack a lot of produce into a meal. 
    • Shred zucchini and add it to your oatmeal. Check out a delicious Zucchini Oatmeal recipe here. 
    • Make a breakfast salad! Recipes here!
    • Saute some veggies with your eggs.
  • Lunch 
    • Add carrots, cucumbers, peppers, or celery with hummus as a side to your lunch.
    • Add an apple with 2 T peanut butter
    • Add berries mixed with greek yogurt
  • Dinner
    • Love pasta? Add veggies to your dish! Sauteed zucchini, wilted spinach, roasted mushrooms and broccoli are all great ways to veg up your pasta favorites. 
    • Loaded baked potatoes are a a FAVORITE of mine. I will make either a sweet potato or white potato (white potatoes aren’t bad!). Then, I will load it with a protein of choice, tons of sauted veggies, and some cheese, salsa, sauce, or avocado to jazz it up.
    • Crock pot chicken fajitas! In your crock pot, add sliced peppers and onions, taco seasoning, salsa, and chicken breasts. Cook on low for 6-8 hours or on high for 3-4! Once finished, remove the chicken to shred it, then put it back in with the veggies. Serve on a taco salad or with your favorite wrap. Bonus: swap greek yogurt for sour cream for added protein!
  • Snacks

But, how do you make this goal a reality? Plan ahead. The best advice we can give is to plan ahead. On Sunday of each week, be sure you prep your fruits and vegetables for the week. The easier they are to access, the easier it will be to stick to your goal. Cut up your fruits and veggies and store them in containers. Roast a variety of vegetables that you plan to eat for the week. Saute your vegetables with your lean ground meat!

Questions? Let us know!

Citations

Centers for Disease Control and Prevention. (2017, November 16). Only 1 in 10 adults get enough fruits or vegetables. Centers for Disease Control and Prevention. Retrieved October 14, 2021, from https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html. 

Changing Your Diet Can Help Tamp Down Depression, Boost Mood. (n.d.). NPR.Org. Retrieved April 20, 2020, from https://www.npr.org/sections/thesalt/2019/10/09/768665411/changing-your-diet-can-help-tamp-down-depression-boost-mood

Dagfinn Aune, Edward Giovannucci, Paolo Boffetta, Lars T Fadnes, NaNa Keum, Teresa Norat, Darren C Greenwood, Elio Riboli, Lars J Vatten, Serena Tonstad, Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies, International Journal of Epidemiology, Volume 46, Issue 3, June 2017, Pages 1029–1056, https://doi.org/10.1093/ije/dyw319

Francis, H. M., Stevenson, R. J., Chambers, J. R., Gupta, D., Newey, B., & Lim, C. K. (2019). A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial. PLOS ONE, 14(10), e0222768. https://doi.org/10.1371/journal.pone.0222768Milani, A., Basirnejad, M., Shahbazi, S., & Bolhassani, A. (2017). Carotenoids: Biochemistry, pharmacology and treatment. British Journal of Pharmacology, 174(11), 1290–1324. https://doi.org/10.1111/bph.13625

Milani, A., Basirnejad, M., Shahbazi, S., & Bolhassani, A. (2016). Carotenoids: Biochemistry, pharmacology and treatment. British Journal of Pharmacology, 174(11), 1290–1324. https://doi.org/10.1111/bph.13625

Fall Spiced Apples and Oats

A warm, comforting bowl of oatmeal on a cool fall day is sure to lift your spirits. Now, I know you may not be a fan of oatmeal. Buutt….. if you don’t like oatmeal, I am convinced you’re just preparing it wrong! Try this recipe out and let me know what you think. 😀

Ingredients

-1/2 cup Steel Cut Oats prepared as instructed on package (regular oats work fine, too!)

-1 sliced Apple

-1/2 T good quality Butter (I like Kerrygold)

-Stevia to taste

-Cinnamon and Apple Pie Spice to taste

-1 serving of plain, non-fat Greek Yogurt (use full fat if you need some fats in your day!)

Directions:

While your oats are cooking, melt 1/2 T butter in a pan. Add your apples, stevia, and spices to taste. Let sauté until soft. Once oatmeal is done cooking, mix in some cinnamon, stevia, and maple syrup (if desired) into your oats. Top with sautéed apples, greek yogurt, cinnamon and apple pie spice, and any other toppings of choice. I love to add greek yogurt for an added protein boost! This would be delicious with pecans, too.

Enjoy!

Moroccan Chickpeas + Veggies

This doesn’t require a huge skill set beyond timing your veggies up right and is an easy way to get some extra protein and fiber into any meal! The spice blend was inspired by Sweet Peas and Saffron. Very important caveat: I do not measure spices, it’s all a guessing game. Adjust as you need to fit your flavor preference. I go through 1/2 of this food within 3 days so if you’re cooking for more than yourself, this should be plenty before you’re tired of Moroccan spices!

Ingredients:
2 cans of chickpeas/garbanzo beans, drained and rinsed.
5-7 medium carrots, cut in thirds then again by length
1-2 zucchinis, quartered or halved.
3-4 tbsp of avocado oil or other high heat option
Moroccan spice recipe:
4 tsp paprika + cumin
2 tsp cinnamon
1/4 tsp coriander
1/2 tsp cayenne (or less if you don’t do spicy)
Salt + pepper
Optional: 2 tbsp of brown or coconut sugar

Preheat the oven to 375.

In a medium bowl, combine 1 tbsp of oil and carrots with a third of your spice blend and stick it in the oven. While the carrots begin cooking, repeat this process with the chickpeas and zucchini. Let the chickpeas and carrots cook for 10 minutes before adding your zucchini.

This is best served with a simple white rice, but would be tasty with some plain sweet potatoes (don’t add extra spices, you’ll have plenty here) and some ground turkey for added protein!

Slow Down

Meditate. Breathe. Do some yoga. Relaxxxxxx.

We’ve heard it all before, but why is it so much easier said than done? As a person who struggles with filling my plate to max capacity (and then some), I can tell you that it’s so much more complex than just being able to actively choose to “slow down”. In a society where overworking is glamorized and glorified, it has become much harder to differentiate between what’s working hard and what is actually running us to the ground. Not only is being overly busy glamorized, but it has also become an expected norm.

Last year was a wake up call for me. The pandemic hit and everyone quarantined…and then suddenly, I was forced to slow down for the first time in…..years. And truthfully, it was brutal at first. Slowing down was actually uncomfortable and anxiety-inducing. I began to realize that after being so busy for so long, I started to equate myself being busy with being successful. And now over a year after some serious self reflection and being forced to slow down, I realized I had it all wrong.

Each one of us have a complex storyline, and many reasons why we need to be doing so much. And right now, cutting things from our to-do list and schedule might be unrealistic and overwhelming. Rather than trying to change everything at once, here are my top ways to find some time to slow my roll when I realize my plate is too full, and ways I practice being more present with myself and those around me:

  1. Set a time limit for social media. I feel that this doesn’t need much elaboration, but it’s easy to get lost and waste time on our phones. When things are crazy and I feel like I don’t have much time for myself, I don’t need to spend 30+ minutes scrolling on social media. That time can be spent doing things that bring more peace and joy into our day!
  2. Set aside time to read 10 pages of a book. Reading before bed (or to start your morning) is a great way to relax and put your mind at ease. When I get busy, I often find myself reaching for my phone at the end of a long day to mindlessly scroll through social media. Not only is this unproductive, but it can disrupt sleep and increase stress levels. When life is getting hectic, try grabbing your favorite book and read a few pages each day.
  3. Make a recipe. I know this isn’t for everyone, but when I need some time to slow down, I make a new recipe. If you don’t like cooking, simply try to just sit down and enjoy your meal slowly rather than eating on the go.
  4. Say no. This one is challenging, but with practice it is possible to set boundaries and say no to unnecessary tasks!
  5. Check your schedule and task list. Truly reflect and be sure that everything on your to do list is a must, or if there are things you said yes to just because you didn’t want to upset others.
  6. Smile. Now, I am not promoting toxic positivity and the notion to just “be positive” as if it is a choice to be stressed or not. But, a running coach once told me to smile through the hard parts of the race and it will be sure to boost things up. I do this on runs when I am struggling, and also started just doing it more in my day to day life. Smiling at others, smiling at the beauty around me, and smiling just because.

This list can go on, but I’ll keep it short for now. If you have a favorite way to relax, I would love to hear it!

-Kristen

Korean Chicken Thighs

Kinda spicy, kinda sweet. I’m not a very precise person, so you should change these ingredients to meet your flavor preferences.

I used skinless, boneless chicken thighs but you would certainly get some good flavor with the skin and bone. Serve with some simple white rice and steamed broccoli and top with the extra sauce. Easy!

Ingredients:

1-2 lbs of chicken thighs
2-3 tbsp Gochujang (only 2 if you don’t do spicy well)
4 tbsp soy sauce
1-2 tbsp honey
2 cloves garlic, minced
1 inch of fresh ginger, minced or 1/2 tsp dried ginger
Salt and pepper, can top with fresh green onion too!

Mix the sauce ingredients in a bowl. In a separate bowl, marinate the chicken. I am lazy and this is only as long as it takes to heat a pan, but if you want to pack some flavor try letting it sit a few hours in the fridge.

Heat up a high heat oil in a cast iron pan, I like avocado oil. Put only the chicken in the pan without extra sauce to start. Cook each side for about 3-4 minutes over medium high heat before reducing it and covering it with the remaining sauce until cooked. Internal temperature should read 165 and boneless, skinless chicken thigh tends to cook faster due to its thickness.


High Protein White Chicken Chili

Cooler weather is approaching, and that means bring on the fall recipes! I am a huge fan of crockpot and instant pot recipes, especially when they are healthy and make extras to use throughout the week.

This chili recipe is from The Healthy Maven. When I made it myself, I added extra chicken and stirred in a big scoop of nonfat, plain greek yogurt (don’t worry, it tastes great!). The yogurt makes it a little creamier and adds an extra bit of protein.

This chili is great on it’s own, but if you are looking to add additional carbs and fats for your dietary needs here are some ideas to jazz it up!

Fats: Add additional healthy fats by adding avocado, greek yogurt, black olives, or some good quality cheese!

Carbs: Serve over rice, a baked sweet or white potato, or add some tortilla strips on top.

If you don’t have an instant pot, just cook this recipe in your crockpot. You can cook it on low for 6 hours, or high for 3.


INGREDIENTS (Makes 4 servings)

  • 2 large boneless, skinless chicken breasts (roughly 1 lb)
  • 1 large yellow onion, diced
  • 2 garlic cloves, minced
  • 1 15 oz can white beans (cannellini or great northern beans)
  • 1 4 oz can diced green chilis
  • 2 cups frozen or canned corn kernels
  • 1 1/2 cups chicken stock
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp oregano
  • 1 tsp salt
  • juice, 1 lime
  • optional toppings: cilantro, jalapeno, shredded cheese, tortilla chips etc…

INSTRUCTIONS

  1. Add the following ingredients to your Instant Pot in this order: onion, garlic, white beans, green chilis, corn kernels and top with chicken.
  2. Pour chicken stock over top and stir in spices.
  3. Seal lid and clove valve. Set Instant Pot to pressure cook on high for 10 minutes.
  4. When done quick release valve to release all pressure.
  5. Remove top and use tongs to remove your chicken from the rest of the ingredients.
  6. On a cutting board use two forks to shred chicken into bite-sized pieces.
  7. Add chicken back into Instant Pot and top with lime juice and cilantro (if desired). Stir until everything is well-combined.
  8. Serve with optional toppings.
  9. Will keep in fridge for up to 5 days. Freezes for up to 3 months.

Do You Hate Cooking?

Do you hate cooking? Or put off meal prepping because you don’t “have time”? 

I used to, too. Until… I started implementing a more simple system that was easier to adhere to. No matter how exciting the flavor was, complex recipes or large servings of the elaborate meals got tiring pretty quickly. I don’t like to eat exactly the same things everyday, so I started cooking more simply, kept the prep/cook time low and using other ingredients I could swap out daily to change it up to keep my taste buds satisfied.

Here are my top cooking and meal prep tips for those struggling like I have!

  1. Pick your basic staples and stick to them.
  2. Small batch your protein and don’t make cooking complicated!
  3. The secret sauce to it all will surprise you…

Pick your basic staples and stick to them. Decide what your favorite carbs, protein and fats are and don’t let yourself run out! While some weeks these things may fluctuate, knowing your go tos makes the whole shopping experience a lot easier.

Proteins: Always keep 2 sources on hand, but 3 is ideal. I always start the week with 2 cartons of eggs and 1.5-2 lbs of some form of chicken or turkey. A big tub of whey isolate is always in my home because it is such an easy boost!

Carbs: 2 starchy sources should be good but more never hurts! A giant bag of costco jasmine rice and oatmeal for days.

Fats: I keep a few cooking oils around but particularly avocado oil for high temps, and EVOO for topping or low temps. ALWAYS a nut butter on hand.

Healthy things you don’t hate: In the freezer, the pantry and the fridge! 

  • Freezer: Bananas, blueberries and peas
  • Fridge: Always spinach and sometimes extras like carrots and/or peppers. Occasionally broccoli.
  • Pantry: Always have beans around if you get tired of meat and need that protein and fiber boost. These are a secret weapon.

Small batch your protein and don’t make cooking complicated! Pick two days you have the most time to dedicate to prepping without stress. For me, on Sunday and Wednesday I can always make time. I get tired of eating the same things so when I make elaborate recipes that are a time suck, I end up regretful and throw out more food than anyone should.

So instead, I start my meal prep with a simple step up rinsing and draining my rice and getting a big pot cooking first thing. Sometimes this gets more exciting with added vegetables, broths or onion for flavor but no matter what…I have some form of a carb ready for the week.

As that starts cooking, I heat up a pan of a high temp oil (the bottle should say!), put whatever meat I’ve got for the week in and salt and pepper it up and let that cook. I only cook 1 pound for a few days, then on Wednesday I cook another pound. The fresher the food the better it tastes. It takes next to no time and it sounds so boring until I tell you the final secret to the process. 

Vegetables wise, sometimes I will roast them in the oven before getting the rice started. I’m more lazy than that and usually just toss spinach into anything I can or steam a serving when I need it then smack some butter and salt on it. Because anything is good with butter and salt.

The secret sauce is….sauce. No, I don’t eat plain chicken and rice ever. I use butter and salt, any sauce you could think of. Occasionally I exchange my basics like swapping rice for pasta or potatoes. Also adding fats like EVOO, cheese or avocado takes a meal up a notch every time.

This all seems so simple right? But in my opinion, why make it complicated? Cooking is simple when you use ingredients properly and eat food fresher. 

Use high temperatures oils for high temperature cooking, try cast iron pans in place of teflon, salt your food for God’s sake and don’t skip on adding fats…salt, fat, acid, heat, repeat!

Nutrition Matters

Effective programming and coaching are only a part of the equation in assisting you towards your goal(s). The other part is what happens…outside of the gym.

A lot of life outside of the gym affects your goals and training. 

Let’s narrow it down to the biggest obstacle MOST of our clients struggle with: nutrition. These are the top 3 reasons we hear you say you aren’t crushing it with food and how we will help you address them.

  1. “I’m too busy and it’s too much work.”

Honestly, I get it. Some weeks it isn’t easy but having a routine and foundation make this one conquerable. 

You can’t change your schedule and your responsibilities to allow you to hone in on nutrition, but you don’t really have to. You can spend less than an hour cooking, much less than that shopping when you plan and prepare. Do it consistently a few times and you’ll begin to catch onto exactly what you need, when to go to the store and when you’re going to cook.

Know what days and times you can consistently dedicate to shopping and cooking. Only shop once a week unless you HAVE to go back out for a staple you didn’t stock up on. Make really basic foods as your staples and add a little flair through spices, sauces and changing up your staples weekly. This can cover lunch and parts of dinner, but this depends on your home life.

Have a few options around for breakfast: maybe an egg burrito, a protein powder and berry smoothie or greek yogurt with granola, fruit and nut butte.

Don’t fear snacks…you’re going to eat when you’re hungry so… be prepared. Try new things you’re curious about. 

This is just the brink of what we will cover over 12 weeks in our nutrition program launching this October. Preparation is the foundation, and it doesn’t have to be complicated. We’ll kick off with establishing a consistent schedule that fits into your life so you can prepare for any week.

  1. “I think I am eating healthy but I’m not seeing any results.”

“Better” food choices exist, but there is no “perfect.” What you eat matters, but it matters even more in relation to your goal. In other words, we need to eat whole foods and keep up on micronutrients (think vitamins and minerals) BUT in tandem, make sure we eat enough of each macronutrient group (protein, carbs and fats). We need both.

If you want to increase your fitness but don’t eat a solid protein source more than once per day, you can expect slow progress.

If you’re avoiding fats and trying to lose weight, your body will not enjoy this. And you WILL feel the consequences!

If you’re afraid to eat carbs and think you’re going to get by without any, the gym probably won’t be your favorite time of the day.

In our program this fall, we will provide you with hands on meetings and weekly check ins to combine our healthy foods into proper meals that get us to our goals. Plus, Coach Kristen is crafty in the kitchen and will have a few secrets to make this fun.

3. I eat healthy for a while, then I “fall off the wagon.”

If your nutrition involves a theoretical wagon to begin with, it’s probably not the move. A balance of “better” foods that are wholesome and dense with micronutrients with the things you don’t want to give up is probably a more sustainable idea. 

Having exposure to foods like salty snacks and sweet treats in your home make it much less likely you will spend time overeating them. This is a psychological phenomenon called “habituation.” 

With repeated exposure to a stimulus (such as tasty “BaD fOoDs”, we become less apt to respond (overeating).

Our fall program will teach you how to introduce whole foods into your diet while maintaining some normal foods you thought you’d have to ditch to see results. Overtime, you may start eating less of the foods you were worried about giving up just because you feel good and you have the option to eat them.

We’re going to help you ditch the bad habits and capitalize on your strengths! Build your nutrition from the ground up in 12 weeks with a coach to guide you one on one and a community to support you!

Interested or have questions? Let us know!

Removing the Halo

The way we view ourselves, especially when we compare ourselves to others, can make or break the success we have when sticking to goals and habits. This week, we are focusing on how this halo may impact the way we feel about our nutrition.

How many times have you found yourself wondering why other people seem to be so good at something, so not stressed, so perfect, so “unflawed”? How many times have you looked at other people and thought, “I don’t understand why it is so hard for me to eat healthy, yet it is so easy for them to stay perfect?” or “I feel like I can never stay motivated, yet they seem like they are always motivated. What’s wrong with me?”.

We often view other people with a halo. This halo may make us feel like they are better than us, lack struggle, and just have better dedication. For example, recently a client was asking me about nutrition. I was talking to her about balance, and some easy ways to add balance into your diet. She then asked me, “So wait…..you treat yourself? You don’t always eat perfect? I assumed you never ate anything ‘bad’!”. This client was in total shock when I revealed that my diet isn’t perfect 100% of the time, and I still enjoy foods I love!

This got me thinking about the halo that we place on others. Because I am a coach and health professional, it may be assumed that my health habits are 100% perfect and I am always motivated to stick to my routine. I have caught myself viewing other health and wellness professionals with this halo in the past, too. And when I placed this halo on others, it left me feeling like I am a failure or something is wrong with me because I am not able to be “perfect”. It is important to remember that comparison, in and out of health and wellness, is detrimental to our goals. Usually, it will leave you feeling like you aren’t enough or that you aren’t working hard enough or that you just maybe don’t want it bad enough.

If we consistently view ourselves as failing, we will be significantly less likely to stick to our goals and habits (especially with nutrition). Eating can be very emotionally driven, and if our mindset isn’t where it needs to be, it is hard to stay on track.

At the end of the day, we are all human. Nobody is perfect, and no one needs to be!

Our nutrition program, launching this fall, will be providing an empowering and realistic approach to nutrition. We can promise that you won’t feel restricted, you won’t feel miserable, and you sure won’t feel like you are anything less than your own best. This isn’t a meal plan. There are no restrictions. + it definitely isn’t a diet. Combining science-backed approaches with relatable content, we’re sharing all the secrets to consistently eating “better” based on YOUR goals + busy life. This program is created by Coach Kristen @kristensoinski @soin_cle with a Bachelor’s of Science in Public Health and Nutrition + Masters of Public Health. We are so excited to continue to share more information, and we would love to hear topics you’re interested in learning about.