Nutrition – August 2022

This is your Nutrition Page for August 2022

Last Updated 7/29/22


August 2022- Intuitive Eating

We will be exploring the Principles 9 & 10

9. Movement—Feel the Difference
Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm.
10. Honor Your Health—Gentle Nutrition
Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.
1. Reject the Diet MentalityThrow out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
2. Honor Your Hunger
Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food.
3. Make Peace with Food
Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt.
4. Challenge the Food Police
Scream a loud no to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to Intuitive Eating.
5. Discover the Satisfaction Factor
The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes just the right amount of food for you to decide you’ve had “enough.”
6. Feel Your Fullness
In order to honor your fullness, you need to trust that you will give yourself the foods that you desire and that GOD HAS MADE YOUR BODY GOOD! – just as it is. He has put ques in your body so you can listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you are full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is. – (this is my goal this month- Jennifer)
7. Cope with Your Emotions with Kindness
First, recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion. WE have the best place for comfort- learning how to be honest and vulnerable. Pray- talk with God about what you are feeling. We do not want to deny our emotions but press into them with our heavenly father.
8. Respect Your Body
Accept your original design. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally not comfortable to have that expectation about body size. You are made for a purpose, with a purpose in your design on purpose!! It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity. We will learn how to speak about ourselves!

April 2022 Focus: Protein
Track your protein here
WHAT IS PROTEIN?
Protein is an important macronutrient that is involved in nearly all bodily functions and processes. It plays a key role in exercise recovery and is an essential dietary nutrient for healthy living. The elements carbon, hydrogen, oxygen, and nitrogen combine to form amino acids, the building blocks of protein. Protein and amino acids are primarily use to create bodily tissues, form enzymes and cellular transporters, maintain fluid balance, and more. Calculate and share what your goal is!

Food List 2022

Download and use this MEAL PLANNER 2022

Heart Health Recipes and Shopping List 2022


Nutrition: Healthy Holiday Tips

Using a smaller plate helps keep portion smaller sizes, too. This trick helps food look bigger than it actually is. And then there are snacks. They can be an important part of a balanced meal plan, but if you’re in a heavy eating holiday, it might help to skip snacks altogether. That way, the extra calories at the big meal can be consumed with less guilt.

Another small hack– keep that water bottle handy. Staying hydrated is so important since thirst can be mistaken for hunger. Also, extra stomach volume taken up by calorie-free water helps you keep fuller between meals and reduces these cravings to snack a bit. Water is especially important if you’re drinking alcohol, as well. It’s smarter to always drink one glass of water between every cocktail, beer, or glass of wine. This helps space drinks out, helping to reduce the number of alcoholic beverages consumed during a party and reducing those unwanted calories.

And speaking of cocktails, try to minimize alcohol or skip it altogether. Trade the occasional high-calorie cocktail for a sparkling water with lemon or a dash of cranberry. It’s refreshing and healthy. But if you do drink, the key is to drink moderately and understand that beer, wine, and alcoholic drinks only provide empty calories. They also increase snack cravings while at the same time lowering inhibition and discipline– a perfect storm for overeating.

Another tip– be a mover and shaker. Stay as mobile and active as possible. Too much sit down and eat without enough get up and go can equal post-holiday pounds. Even if you can’t engage in your regular fitness routine, there are other ways to keep moving. Play touch football with the family on Thanksgiving. Or just toss a ball around the yard. Take a brisk walk between dinner and dessert.

Traveling for the holiday? Use transportation delays wisely. There’s lots of room to walk at the airport or train station instead of just sitting around. For those of access to fitness facilities, earn holiday meals by hitting the gym hard before the fun begins. And of course, pay your holiday debts by returning to your fitness routine as soon as possible after a celebration.

And if you’re in front of lots of holiday goodies, make good choices. Many parties feature buffets, which puts you in control. Opt for healthier alternatives. Hit the veggie tray instead of the chips and dip. Choose fresh fruit for dessert over cakes and pies. And don’t forget– stay disciplined during the in-between days. Don’t use the holidays as an excuse to eat poorly every day while forgoing exercise.

Another helpful hint– plan in advance. There’s nothing worse than arriving at a party starving. Naturally, you head straight for the salty snacks. So before a party, have a small meal of healthy salad and lean protein to take the edge off. It frees you to mix and mingle without the extra munching.

Remember that prime real estate at any party is near the buffet table or in the path of the server with a tray of hors d’oeuvres. That’s temptation alley, so stay away. You know what happens. You mindlessly pick at this and pick at that. And therefore, before you know it, you’ve popped 32 cheese squares in your mouth. Let someone else have that place. Stand away from the buffet.

Oh, and another thing– when a meal is finished, it’s finished. Don’t take leftovers home. And skip the doggy bag. Don’t forget to pick nutrient-dense options instead of foods full of sugar and empty carbs. It will help you feel fuller for longer.

And most importantly– remember, enjoy yourself. It’s only a few days each year, so don’t put undue stress to diet through the holidays. Everyone can still succeed when faced with holiday meals and snacks with the help of these healthy hacks.

November -5 Healthy Eating Tips for the Holidays
Here’s your recipe for staying on track no matter what’s cooking.
‘Tis the season for family, festivity, and food—lots of food. Temptations are everywhere, and parties and travel disrupt daily routines.
1. Holiday-Proof Your Plan
You may not be able to control what food you’re served, and you’re going to see other people eating tempting treats. Meet the challenges armed with a plan:
  • Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
  • Invited to a party? Offer to bring a healthy dish along.
  • If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.
  • Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat.
  • If you slip up, get right back to healthy eating with your next meal.
Holiday Hacks
  • Have pumpkin pie instead of pecan pie. Even with a dollop of whipped cream, you’ll cut calories and sugar by at least a third.
  • Break physical activity up into smaller chunks so it’s easier to schedule, like walking 10 minutes several times a day.
2. Outsmart the Buffet
  • Have a small plate of the foods you like best and then move away from the buffet table.
  • Start with vegetables to take the edge off your appetite.
  • Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
3. Fit in Favorites
No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin pie. Slow down and savor a small serving. If you plan for it, no food needs to be on the naughty list.
4. Keep Moving
We have a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.
5. Get Your Zzz’s
Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to manage your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.
Most of all, remember what the season is about—celebrating and connecting with the people you care about. When you focus more on the fun, it’s easier to focus less on the food.

All Things Sugar

Unfortunately, there’s no simple answer to this question. Some people can eat a lot of sugar without harm, while others should avoid it as much as possible.
According to the American Heart Association the maximum amount of added sugars you should eat in a day are
  • Men: 150 calories per day (37.5 grams or 9 teaspoons)
  • Women: 100 calories per day (25 grams or 6 teaspoons)
To put that into perspective, one 12-ounce (355-mL) can of Coke contains 140 calories from sugar, while a regular-sized Snickers bar contains 120 calories from sugar.
In contrast, the US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake.
For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons
If you’re healthy and active, these are reasonable recommendations. You’ll probably burn off these small amounts of sugar without them causing you any harm.
Still, it’s important to note that there’s no need for added sugars in the diet.
Do you know how much sugar you are eating each day???
We will be posting info in the FACEBOOK Group

 


Nutrition: All Things Fiber

Fast Fact: All women need 25 grams of fiber a day and men need approximately 38 grams.

This week’s goal is to calculate your daily fiber needs and track how many you get.

CALCULATE YOUR DAILY FIBER NEEDS HERE

What is fiber?

Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health.

Dietary fiber can offer the following benefits when you consume it:

  • Reducing cholesterol. Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption.
  • Promoting a healthy weight. High fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer.
  • Adding bulk to the digestive tract. Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates it.
  • Promoting blood sugar control. It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.
  • Reducing gastrointestinal cancer risk. Eating enough fiber can have protective effects against certain cancer types, including colon cancer. There are many reasons for this, including that some types of fiber, such as the pectin in apples, may have antioxidant-like properties.

 

Fiber offers many health benefits, but it’s important to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as bloating and gas.

Drinking plenty of water while you up your fiber intake may also help keep these symptoms at bay.


WEEK 4
The Challenge: For this week, add a green veggie to one meal every day
Portion Sizes
Size matters. Research has shown that people consistently eat more food when offered larger portions. So portion control is important when you’re trying to lose weight and keep it off.
A portion is the amount of food you put on your plate, while a serving is an exact amount of food. To get a better handle on what you’re eating, you could carry around measuring cups. Or you could use everyday objects as reminders of appropriate serving sizes, which is what the Mayo Clinic Diet recommends.
Many foods match up to everyday objects. For example, a medium pepper is about the size of a baseball and equals one vegetable serving. While not all foods match visual cues, this method can help you become better at gauging serving sizes and practicing portion control. Read this article in completion here.
This week we will look at our portion sizes!
Check your portions each meal!

 

WEEK 3

June Nutrition: “ALL THINGS” VEGETABLES/
Let continue to to talk about Weight Loss
Have veggies with your breakfast this week!
5 things needed to have weight loss:
  1. Emotions and cognitive thinking must be changed
  2. Reason have to be relevant and important
  3. You will need to possess some level of motivation
  4. You need to believe that you have the ability to do it
  5. Your experiances need to be perceived as positive
Which area are you strong in? Which area do you need to grow in? Share your answers with the group! Now take this survey below.
Readiness Commitment: Fill out these questions and find your answers here
WEEK 2
This week we will try spice up the current veggies that we have in the house!
Take our your moving forward journals from this past week. Ask yourself the following questions:
  • What times of the day did I eat when I was not hungry?
  • What times of the day was I not prepared with good healthy food?
  • Do I notice any patterns to my eating?
  • When I look at this food log what is one or two behaviors that I can begin to change?
  • What are they and what decisions do I want to make to do it differently?
For example maybe you choose to stop eating within 2-3 hours of your bedtime. Studies have shown our bodies get better rest and the restoration process is more effective if we give our digestive system (and all our working systems) a solid break. As the sun begins to set, our bodies should be winding down and preparing for a night of rest. We can look forward to breakfast the next morning – truly breaking our nightly fast. Our bodies will thank us with a better night’s sleep as we awaken with a rested mind – a mind ready for another day of good work of following our Good Shepherd.
Galatians 5:16: So I say, walk by the Spirit and you will not gratify the desires of the flesh.
CALORIES IN, CALORIES OUT / IN HIS PRESENCE
Calories in. Calories out. Yes, for the most part, it’s true. If you want to lose weight, spend more calories daily than you consume. If you want to maintain a healthy weight, spend an equal amount of calories daily as you consume.
A calorie is a measure of energy. And energy is defined as the ability to do work. Without calories we receive from eating food, we would not have the baseline energy we need simply to live and breathe, and eventually, we would die. Would you agree that God is the source of ALL energy? And because God is energy (the ability to do work), everything created contains energy. All matter is continuing reading…
What about the Spiritual component of energy? What’s the basic unit of energy needed to turn on the lights in a darkened heart?
Like the sun on our faces, God’s presence is our source of energy.
And He said, “My Presence will go with you, and I will give you rest.” – Exodus 33:14
SPIRITUAL CALORIES (real food): Practice getting into God’s presence. FEAST on God’s Word, and sit in His presence. And it’s the safest place to pitch a fit. When we come to God honestly, He will give us what we need.
Here are some ideas to help you get into the pantry of God to seek His presence. Start to use our morning routine journal practice!
  • Get Quiet – Don’t run from silence. It’s the wellness break your soul and body needs. Mornings are most powerful. Take time to meditate. This will help you to acess His voice.
  • God’s Word – Maybe it’s one word. One sentence. But no more than two. Keep it simple. Ask God to help you understand His ways and thoughts regarding the Scripture.
  • Worship Music– Listen to music that opens your heart, brings you peace, and takes you closer to the heart and mind of God.
  • Gratitude- Begin the day with a thankful heart. It helps us to see all that we have and keeps our minds and hearts focused!
  • Declarations (use video to create your own.)
WEEK ONE

Statistics don’t lie. One out of every three women and one out of every four men are on a diet. Most people are looking for more and they think that becoming less in physical weight holds great promise. This month we want to invite to step on the scale. You are only to do this if you promise you will be kind to yourself and refuse to accept ANY blame or shame. It’s wise to know where we are so we can get a vision for where God wants to go. We have to know where we are to see if weight loss is a goal for us. In the Posse we do not believe in fad diets. We want to be able to see where we are at with NO shame. Then be able to make some choices about how to proceed. We want to build long lasting healthy habits. This way we can loose weight and keep if off for good! God is is always leading us away from bondage toward freedom. Children of God are never to fear truth. Truth is the gateway to freedom! How you are feeling from day to day (and even how your clothes fit on your body) is an adequate indicator of how you are doing.

Tuesday: Take a picture of yourself! Yes, you! Beautiful you. You want to be able to remember where you were. It is GOOD for us to remember. It’s imperative that we have long memories of what God has done for us.- This is all that we want to you to start with for this week!!

Wednesday- Sunday: Start to log your food using

This week for veggies 6/1/21- Try 3 NEW veggies this week and post about how it went!

Watch this video to learn how to join our Veggie Challenge!

For most vegetables, a serving is equal to the amount that will fill a one-cup measuring cup. But one serving of raw leafy greens (like spinach and lettuce) is two cups,2 and eight ounces of vegetable or tomato juice also counts as a one-cup serving.

If you don’t have a measuring cup or kitchen scale handy, or you don’t trust yourself to eyeball amounts, here are some rough one-cup equivalents for specific vegetables.

  • Two medium carrots
  • Five or six broccoli florets
  • One large sweet pepper
  • One large sweet potato
  • One large ear of corn
  • One medium potato
  • One large tomato

Another way to think about vegetable servings is in terms of tablespoons, which can come in handy when calculating servings for babies, toddlers, and very young children who wouldn’t be able to down an entire cup of veggies in one sitting. There are about 16 tablespoons in a cup.

Check out our Facebook Page for tons of veggie recipes!

Quick tips to get more veggies in!

  • Have a plan!
  • Eat veggies with each meal!
    • Add them to your eggs.
    • Double them with dinner a side and a salad.
    • Have  them as a snack.
  • Try a new veggie recipe each week!
  • Put them in a smoothie!
  • Eat seasonal veggies!

Previous Topics and Resourses

Last Updated 4/15/21


Nutrition: Mindful Eating

Questions to being asking yourself…

Why? Why do I eat?
When? When do I feel like eating?
What? What do I eat?
How? How do I eat?
How Much? How much do I eat?
Where? Where do I invest my energy?

PDF Resource

Whether you’re aware of it or not, you have a tendency to repeat certain patterns in your eating. Your dominant eating cycle has an important impact on your health, focus, and satisfaction with this aspect of your life. Since you can only change the things that you are aware of, this assessment is a powerful first step toward meaningful transformation.

Take the Assessment: Mindful Eating Assessment 


MOVING FORWARD JOURNAL
We will be doing the Moving Forward Journal all together in the first week of April. The Power of being aware of what we are eating is an important part of mindful eating. Tracking for a time can give us VERY helpful information to our habits, thoughts. It can also help us answer the questions of mindful eating. For the next few weeks we will do a deeper dive into each question. This week please think about this first section.
Here is a great resourse.TheMovingForwardJournal
Questions for this week:
Why?
Why do I eat?
  • Why do I think I eat?
  • Am I really aware of all the situations and/or emotions that trigger me to want to eat when I’m not hungry?
  • Do I find myself eating even though I said I wouldn’t? Why?
  • Have I tried a lot of diets? What happened? How did they work for me long term?
What? What do I eat?
  • What do I eat in a typical day?
  • Would an Awareness Journal help me recognize patterns?
  • What types of foods do I feel like eating when I’m eating for emotional reasons? Why?
  • Do I restrict myself from eating certain foods, then later give in and overeat those foods?
  • Do I feel guilty when I eat?
  • Am I afraid of losing control when I eat certain foods?
  • What health issues do I need to be aware of when deciding what to eat?
  • What could I eat that would help me feel better and become healthier?
  • Are there any areas of my diet that I could improve right now?
  • What specific change would I like to make at this time?
  • What kind of foods could I keep on hand to eat when I’m hungry?
  • How could I make the perfect food choice every time to satisfy both my body and my mind?
  • Is it really possible to eat anything but not everything?
How? How do I eat?
  • Do I eat while I’m distracted?
  • Do I truly eat as though I love food?
  • Do I eat fast, barely tasting my food?
  • Do I eat differently in private than I do in public?
  • Could I write an article for a gourmet magazine about the last meal I ate?
How Much? How much do I eat?
  • How do I feel when I’m done eating?
  • Do I like the way I feel?
  • Do I feel compelled to clean my plate?
  • If I’m not hungry when I start eating, how do I know when to stop?
  • What situations or emotions trigger me to overeat?
  • What could I do to address my triggers for overeating more effectively?
  • What do I do after those times I eat too much anyway?
Where? Where do I invest the energy I consume?
  • Am I physically active?
  • Do I watch too much TV or spend too much free time in front of the computer?
  • How do I feel about exercise?
  • Do I exercise? What do I like to do?
  • Do I use exercise to punish myself for eating or to earn the right to eat?
  • What else do I do with my energy (i.e. play with my children; work on my hobbies; volunteer; travel; spend time with friends…)?
  • Is there anything else I’d like to do that I’m not doing now?
  • What are my goals for my relationships, my career, and my life?
  • Do I practice regular and meaningful self-care in order to buffer myself from life stress?
  • Does my life reflect wellness and wholeness in body, mind, heart and spirit?

 

Four Stages of Learning, then I’ll talk specifically about how people move through these stages as they learn to eat mindfully. (Please note: Don’t get hung up on the word “incompetent.” It simply means you lack knowledge and/or a particular skill. It is not a judgment!)

  • Unconsciously Incompetent – You don’t know what you don’t know (or don’t understand the value).
  • Consciously Incompetent – You know what you don’t know but your awareness may outpace your skills.
  • Consciously Competent – You are practicing what you want to know.
  • Unconsciously Competent – It is, or has become, natural for you so it is generally effortless.

When a person progresses through each of these stages as they learn to eat mindfully, there are common patterns in the following areas (as well as common pitfalls in each stage).

Read full Article HERE


Purpose Posse Recipes

Clean Cookie Dough Bites
  • 1 cup rolled or quick oats
  • 1 scoop vanilla protein powder
  • 1/2 cup smooth peanut butter
  • 1/2 cup crunchy almond butter
  • 1/3 cup honey
  • 1/3 cup dark chocolate chips (optional)
Mix oats, vanilla protein powder in a large bowl, add nut butters and honey, stir until well combined, then add chocolate chips!
Roll into 1” balls, store in fridge up to 5 days!
Click here to watch Michelle make them

Beginners Luck Green Smoothie Recipe!

  • 2 Cups spinach (fresh or frozen)
  • 2 Cups water
  • 1 Cup Mango
  • 1 Cup Pineapple
  • 2 Bananas (at least one frozen)
Mix spinach and water until chunks are gone, add fruit and blend! Gulp or sip out of a cute cup of your choice!

Protien Yogurt

  • 1C coconut or almond milk yogurt
  • 1T hemp hearts
  • 1T sunflower seeds
  • 1T pumpkin seeds
  • 1-2 T dark chocolate chips (no sugar added)
  • Coconut nectar to sweeten.
Mix it all up and enjoy!