Struggling With Sticking to Your Goals?

As moms, it's really easy to put everyone else's needs above yours, or you just simply can't find the mental space for new habits, no matter how simple they seem.

Are you stuck in the mindset that you’ll start tomorrow or next week? 

Do you start with big changes and get overwhelmed and stop? 

Do you struggle to make lasting changes when it comes to your wellness goals? 

How many times have you set a New Year's resolution to go to the gym every day? Or start a new diet like Whole 30 only to fall off 4 days in? This is not your fault, these approaches are NOT SUSTAINABLE. Life is already tiring, challenging, and chaotic enough, don't make this harder on yourself.

Ready to try something better? I bet no matter how busy you are, you have 2 minutes.

This approach helps you take small steps toward a bigger goal and work toward lasting change. How does it work?

• The 2-Minute Rule, popularized by James Clear in his book "Atomic Habits," emphasizes starting small and breaking down habits into manageable two-minute tasks.

• By focusing on tiny actions that take just a few minutes to complete, we can overcome the inertia of starting and build momentum toward our goals.

What would this look like, for real?

• Want to practice mindful eating? Take ONE deep breath when you sit down, before you start eating

• Trying to eat more fruits and veggies? Buy pre-cut options

• Ready to start exercising more? Try throwing on your shoes and walking around the block once a day

• Need more flexibility? Do some stretches when standing at the stove or in a meeting

• Want to drink more water? Keep a class next to your bed

Don't roll your eyes, I can hear it through the computer. These small changes might not seem like they aren't going to get you anywhere, but they will, and here's why.

• This approach is flexible, you can decide what will help you get towards your goals and change it as needed. Have 5 minutes today? Walk a bit farther, do some yoga poses, and gradually work your way up.

• It removes a barrier - you have 2 minutes each day and you know it. It stops you from continuously thinking that you'll try again or start tomorrow. Start now, start small, and keep going.

• It creates a sense of achievement - we all like crossing things off our list. These things add up and the more you do them, the more you'll believe you can do them and keep going.

Behavior change precedes identity change because our actions shape our sense of self. When we consistently engage in new behaviors, whether they're related to wellness, productivity, or any other aspect of our lives, we start to see ourselves differently. Over time, these actions become habits, and as they become ingrained in our daily routines, they reinforce a new identity aligned with those behaviors and it gets easier every day to do these things.

If your goal is to eat more healthy food, consistently choosing healthier foods transforms your view of yourself from someone who "tries to eat healthy" to someone who simply "is a healthy eater."

What habits are you working towards this year? Do you want even more accountability? Set up a free call today to chat about how I can help you set realistic goals and stick to them.

Practicing Gratitude and Self-Compassion: Nurturing a Balanced Relationship with Food

For a lot of people, if we're able to prioritize a nourishing diet and daily movement, we're doing it to check a box, because it's the thing we know we *should* do, or it's a means to an end. How do we radically shift our feelings toward what we put in our bodies and how we move them?

Gratitude & Self-compassion

The Power of Gratitude: Recognizing the Goodness of Food

Research shows practicing gratitude has a profound effect on your health including:

• Better sleep

• Reduced depression and anxiety

• Improved heart health

• Lower blood pressure

• Fewer aches and pains

• Reduced stress levels

• Increased positivity and happiness

• Longevity

Food nourishes us in a lot of ways and provides the necessary nutrients, enzymes, and antioxidants our bodies need to function. Thinking about the food you eat and practicing gratitude for all the ways it supports your body is a great place to start.

How does food make you feel? There's a reason many people turn to food for comfort, it's not just vitamins on a checklist but it can also feed your soul. Popcorn during a movie with a friend, a refreshing popsicle or cold watermelon on a hot day, or a warm bowl of soup when you're feeling sick. There are so many ways food shows up for us, practicing gratitude for these things also increases our enjoyment.

What if we took it one step further and spent a moment feeling grateful for the journey your food took to get to you? How about all the hands that grew your food with love, the person that picked your food from the earth, the person who drove it to the store, and then the individual who put it out in the store? As a society, we live in a time with unprecedented access to a diverse range of food options to nourish our bodies with ease, take a minute to appreciate that on your next trip to the grocery store.

Cultivating Self-Compassion: Developing a Positive Relationship with Food

Breaking the pattern of diet culture is a transformative act of reclaiming autonomy over our bodies. Society has promoted unrealistic beauty standards for way too long and in turn, caused a lot of people, women especially to foster an unhealthy relationship with food.

Are you over it? I am.

Making the choice to actively reject diet culture means we can put that energy into prioritizing self-acceptance and compassion towards our food choices. Fostering a non-judgemental mindset that values the worth of your body and lets go of self-criticism and guilt around food choices means you can approach eating with kindness, forgiveness, and focus on nourishment.

Practicing self-compassion around food choices also allows you to listen to your body's needs and honor your hunger and fullness cues which means you're more likely to make choices that support your overall well-being. A healthier relationship with food means you experience greater balance and joy, not only in the kitchen and at your dining room table but in all areas of your life.

What does this look like for you? Here are some practical tips to incorporate more gratitude and self-compassion into your life each day.

1. Gratitude Journal: Keep a dedicated journal to jot down three things you are grateful for related to your eating habits each day. It could be a nourishing breakfast, a homemade meal, or a pleasant dining experience.

2. Letting Go of Guilt: JUST STOP. Release feelings of guilt or shame around food choices. Instead, focus on self-compassion and forgiveness. Understand that everyone has indulgences, and it's part of a balanced approach to eating.

3. Celebrate Food Choices: Instead of fixating on what you can't eat, celebrate the nutritious foods you choose to nourish your body. Try using language like "I get to eat... I can eat..." instead of "I can't have that".

4. Practice Intuitive Eating: Listen to your body's cues and eat mindfully. Check out my blog about that here.

5. Positive Self-Talk: Replace negative self-talk with kind and encouraging words when it comes to your eating habits. Offer yourself affirmations like, "I am making choices that support my well-being" or "I am grateful for my body's ability to enjoy nourishing food."

6. Cultivate a Gratitude Ritual: Create a ritual before or after each meal to express gratitude. It could be a moment of silence or simply taking a few deep breaths to acknowledge the nourishment you are about to receive.

7. Reflect on the Positive: At the end of the day, reflect on the positive aspects of your eating experiences. Recall moments of satisfaction, joy, and nourishment. Shift your focus from any perceived "mistakes" to the overall positive choices you made.
   

If you're struggling with your relationship with food, intuitive eating or choosing nourishing food and looking for no BS, supportive coaching, schedule a free consultation, I'd love to work with you.

Are You Getting Enough Protein? Probably.

“But where do you get your protein?” Anyone following a plant-based or primarily plant-based diet will get this question inevitably and as a parent raising mostly plant-based kids, I've been questioned on this for my children as well. People who eat animals are really worried about how vegetarians and vegans get their protein, and yet, protein deficiency in the US is almost nonexistent, regardless of diet. (1)

While people tend to think of animal products as the easiest source of protein, evidence shows that plant protein is actually the most healthy. A study in 2020 showed that replacing red meat with plant-based proteins like beans, nuts, and soy may be associated with a reduced risk of coronary heart disease, and a reduction in the risk of death from heart disease.

The fitness industry really likes to hype up protein, and it certainly has healthy benefits, including the following:

• Increase recovery from exercise or injury

• Assist in making hormones & enzymes

• Add satiety to meals

• Build lean muscle/reduce muscle loss

• Can help increase metabolism

But are you protein deficient? Probably not.

So how much protein do you need?

• Sedentary adult: .8 grams X kg of bodyweight

  • ex: 165 lb adult = 60 grams

• Active adult: 1.1-1.5 grams X KG of bodyweight

  • ex: 165 lb adult = 81 - 111 grams

• Weight training/Endurance athlete: 1.2-1.7 grams X kg of bodyweight

  • x: 165 lb adult = 88- 125 grams
    

Most adults fall somewhere between sedentary and active, and tend to overestimate their needs or underestimate how much they’re already eating. If you want to see what a full day of of plant-based eating looks like check out my other post here.

One additional note on protein powders - I’m not against these products in theory, and they definitely have their place. I use protein powders myself to give myself a boost when I’m in a hurry or want to make my own protein bars, but most diets full of whole foods don’t need to be supplemented significantly with these products and often these are loaded with extra sugar, artificial sweeteners or can cause digestive issues. Additionally, the FDA does not regulate protein powders, and one study found that many protein powders on the market included toxins like lead, arsenic, BPA, and pesticides.

Are you surprised by these numbers? Do you think you get enough protein? Are you surprised to see how easy it is to hit your protein needs on a plant-based diet?

#thenourishedway #plantbased #vegan #protein #plantbasedprotein

Resources

1. https://www.pcrm.org/good-nutrition/nutrition-information/protein#:~:text=Protein%20deficiency%20is%20almost%20unheard,get%20more%20than%20enough%20protein.

2. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-proteinpowders#:~:text=It%20may%20be%20high%20in,unhealthy%20spike%20in%20blood%20sugar.