Good Home Cooking
As a Nutrition & Lifestyle coach, one of my goals is to inspire people to eat more home-cooked food. Over time, I have gradually increased the percent of food that I cook at home, and I have experienced the benefits. Here are a few of the often overlooked benefits of eating at home.
1. Know what you’re eating
The most obvious benefit to preparing your own food is that you know what’s in it. Did you know that people consume 50% more calories, fat, and sodium when they eat out? I also find that restaurant meals are heavy on things like rice and noodles, and lighter on vegetables. It’s tough to get your days’ worth of vegetables when you eat out.
I find that when I eat out, I gravitate towards less healthy foods. Restaurants tempt us with French fries, pizza, bread, and desserts. It is also a lot easier to overeat at restaurants because the portion sizes are typically a lot bigger than what we’d serve ourselves at home. (If you do eat out, you might want to order a salad and split the main course with the person you’re with — or ask for a doggy bag and put half of the food away BEFORE you start eating.)
2. Save money
I’ve realized that I can save a lot of money by eating more home-cooked food. This is true even when I’m buying high-quality organic fruits, vegetables, and meats. In our house we typically spend $100 per week for food for 2 people. This is usually enough food for all of our meals for the week. We’d likely spend more than twice that amount if we ate all of our meals out, and that’s figuring we’d be eating at relatively inexpensive restaurants. I figured $2 for breakfast, $6 for lunch, and $8 for dinner. Multiply that times 2 (for 2 people) and times 7, and the total is $224. Now I know most people don’t eat EVERY meal out, but this demonstrates how much you can save by cooking your own food.
3. Get your dose of Vitamin "L"
The benefits of eating home-cooked food go beyond nutrition, calories, and saving money. I know you’ve all heard the saying "you are what you eat" and I think there’s some truth in this. Have you ever cooked a meal with friends and been amazed at how good the food tastes? I had this experience last week when I cooked a basic stir fry with my friend Lisa. We had fun cooking, were able to choose the ingredients we love, and then sat down and savored a delicious meal. I believe that part of the reason the food tasted so good, is that it was made with love. Before you laugh, think back to eating your grandmother’s famous chicken soup (or other traditional food). The soup was the best you’d ever had, and even though you have the recipe, it’s never tasted as good as when your grandmother made it. Again, she put a lot of love in her cooking.
Do you think the same is true of restaurant food? Have you ever looked in the kitchen of a busy restaurant? What you’ll probably find is a group of tired, stressed-out cooks, running around busily preparing your food. If you believe in the idea "you are what you eat," do you want to eat the food made with love or the food made under stressful conditions?
Get Inspired!
Don’t get me wrong, there is a time and a place for eating out. Going out to eat can be a wonderful, relaxing experience. I would, however, like to inspire you to prepare more of your food at home. If you love pizza, make a pizza. If you’re craving steak, make a good quality steak with some beautiful vegetables and a salad.
Friday, October 24, 2008
Friday, October 17, 2008
What's Your Metabolic Type?
Do you know what foods work best for your body? If so, great job! This can be tricky to figure out, but once you do, you’ll find it’s much easier to feel satisfied, have great energy, and make lasting changes in your body.
Have you ever beat yourself up because you had a tough time following a particular eating style or plan? I know that I have. A few years back I looked at friends and family who appeared healthy and at their ideal weight, and I tried to eat how they ate. I thought, “it’s working great for them, so this must be how I should be eating.” I would try these various eating styles and when they didn’t work (or I didn’t feel good eating that way) I would judge myself. What I didn’t understand at the time is that those eating styles simply weren’t the right fit for me.
What I have come to learn is that there’s no one right way of eating that works for everyone. This is at the cornerstone of the work I do with clients. Learning what foods work best for you is a like putting the pieces of a puzzle together. One way to help you with this puzzle is to determine your metabolic type.
What type are you?
The Protein Type
If you are a protein type it means your cells tend to burn carbohydrates too quickly. You need a high-protein intake in order to slow down your overly rapid cellular oxidation rate. Protein types do very well on a diet that includes plenty of high-density, high-fat proteins.
The Carbohydrate Type
If you're a carbohydrate type you need a higher percentage of carbohydrates in your diet in order to speed up your naturally slow cellular oxidation rate. Carbohydrate types typically do well on a low-fat, relatively low-protein diet -- one that includes liberal amounts of carbohydrates in the form of vegetables, fruits and whole grains.
The Mixed Type
If you're a mixed type, it means you're somewhere in the middle of the other two types, which have more pronounced or clear-cut metabolic imbalances. You actually need to eat a mixture of protein type foods and carbohydrate type foods. This will keep your cellular oxidation rate, which is neither too fast or too slow, in balance.
Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.
Do you know what foods work best for your body? If so, great job! This can be tricky to figure out, but once you do, you’ll find it’s much easier to feel satisfied, have great energy, and make lasting changes in your body.
Have you ever beat yourself up because you had a tough time following a particular eating style or plan? I know that I have. A few years back I looked at friends and family who appeared healthy and at their ideal weight, and I tried to eat how they ate. I thought, “it’s working great for them, so this must be how I should be eating.” I would try these various eating styles and when they didn’t work (or I didn’t feel good eating that way) I would judge myself. What I didn’t understand at the time is that those eating styles simply weren’t the right fit for me.
What I have come to learn is that there’s no one right way of eating that works for everyone. This is at the cornerstone of the work I do with clients. Learning what foods work best for you is a like putting the pieces of a puzzle together. One way to help you with this puzzle is to determine your metabolic type.
What type are you?
The Protein Type
If you are a protein type it means your cells tend to burn carbohydrates too quickly. You need a high-protein intake in order to slow down your overly rapid cellular oxidation rate. Protein types do very well on a diet that includes plenty of high-density, high-fat proteins.
The Carbohydrate Type
If you're a carbohydrate type you need a higher percentage of carbohydrates in your diet in order to speed up your naturally slow cellular oxidation rate. Carbohydrate types typically do well on a low-fat, relatively low-protein diet -- one that includes liberal amounts of carbohydrates in the form of vegetables, fruits and whole grains.
The Mixed Type
If you're a mixed type, it means you're somewhere in the middle of the other two types, which have more pronounced or clear-cut metabolic imbalances. You actually need to eat a mixture of protein type foods and carbohydrate type foods. This will keep your cellular oxidation rate, which is neither too fast or too slow, in balance.
Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.
Friday, October 10, 2008
Are You Eating Enough?
Sometimes when I speak with my clients, I find they aren’t eating enough and that this is sabotaging their efforts to make good food choices and to lose weight. This may sound strange because in our society we’re taught that the less we eat, the healthier we will be.
Does this sound familiar?
You get up in the morning and have coffee, juice, maybe a small bowl of cereal or you skip breakfast altogether. You’re not hungry when you first wake up, so at first you feel ok. By mid-morning you’re hungry and dragging, but you have a cup of coffee or a diet soda and you’re able to make it to lunch when you have a salad or a small sandwich.
Then the late afternoon hits and you’re overwhelmed with cravings for sweets or salty/crunchy snacks. You can’t make it until dinner, so you raid your pantry or the vending machine at work. Or maybe you head to Starbucks for a Frappuccino.
If you have enough energy, you prepare dinner at home. If you’re feeling tired and still having cravings, you order takeout or go through a fast food drive-through. Dinner is your biggest meal of the day and when you’ve eaten dinner you feel relief that you finally feel satiated.
What is wrong with this picture?
First, let me say that if this is similar to how you’re eating, don’t feel badly. You’re not alone! This way of eating is often the consequence of having been on one or more calorie-restrictive diet programs. This is how you’ve been taught to eat.
Eating this way causes a few problems:
- Denying yourself enough food early in the day causes low energy
- Low energy causes cravings for sugar and caffeine
- Eating sugar and caffeine causes more cravings for these foods
- Not getting enough food earlier in the day may cause your metabolism to slow down
- Feeling deprived most of the day can lead to binging or unhealthy eating later in the day or evening
- Compensating for under-eating by eating snacks in the afternoon and a heavier dinner, isn’t working with the natural rhythm of your metabolism and may cause you to gain weight
Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.
Thursday, October 9, 2008
F*ree Workshop by Phone: Fall Cleansing:
F*ree Workshop-by-Phone:
How to Jumpstart Changes in Your Body with a Fall Cleanse
Would you like to break free from unhealthy eating habits? Do you wish you could feel healthier and more vibrant? Are you suffering from headaches, acne, allergies or low energy?
In this workshop you will learn:
- 8 ways to know if it's time to cleanse
- 15 ways your body would benefit from a cleanse
- 16 things that may be making you toxic
- 9 ways to cleanse your body (including simple and more advanced options)
- 3 times that are perfect to cleanse
Prior to the call, you will receive a Health Assessment to complete. We will discuss this during the call and it will help you determine where you're at and whether now is a good time for you to cleanse.
This Workshop-by-Phone is being held on Thursday, October 16th at 12:00pm EST.
Friday, October 3, 2008
Curb Your Sweet Cravings by Eating Sweets
In working with clients one of the first things we frequently address is their sweet cravings. Perhaps I attract clients with sweet cravings because I have a sweet tooth of my own. It’s been there since childhood, when my grandmother always kept our freezer stocked with homemade cakes and cookies. What fond memories.
In overcoming my own sweet cravings, I have become an expert at helping my clients and workshop attendees break through theirs. Does this mean I never eat cake or cookies? Of course not. That wouldn’t be any fun! It just means I don’t feel that need to have them as frequently. That’s my goal for my clients. I help them tweak their diet so they aren’t always fighting a desire to eat the more refined sweets like candy, cookies, cake, and ice cream.
See, when I work with clients I don’t just say “stop having sweets, they’re bad for you,” I say “let’s figure out WHY you’re having the sweet cravings.” This is where my approach varies a bit from a traditional nutritionist. In my experience, both personally and with clients, a sweet craving is a sign that something is out of balance. By addressing the imbalance and therefore reducing the craving, my clients can eat healthy without feeling deprived.
One of the reasons we all get sweet cravings is because we don’t have enough sweet flavor in our diet. Ideally, we want a balance of sweet, salty, bitter, and sour tastes in our diet. We typically don’t get sweet flavor in our meals and so we look for a sweet treat such as candy or cookies.
What would happen if we added some healthy sweets to our meals? I’ve experimented with this personally and with my clients and it works like a charm. When I talk about healthy sweets I’m mainly talking about sweet vegetables such as sweet potatoes, winter squash such as butternut, beets, and carrots (especially cooked carrots). How often do you eat these foods? I will frequently make a batch of one of these sweet vegetables on the weekend and keep them in the refrigerator so I have them on hand when I want something sweet – either as part of a meal or a snack.
If you cook them right, they’re honestly like eating candy. Plus, they are packed with nutrients and fiber. Sweet potatoes are my personal favorite. The trick is to bake (not microwave) them at 450 degrees for one full hour. Yes, an hour is a long time. Simply set a timer and go watch TV or make some phone calls.
While I’m certain that eating more sweet vegetables will help you with sweet cravings, there may be other things going on that are causing your cravings. Often when I work with clients we find there is a combination of three or four reasons behind the cravings and we go step-by-step to address each one.
In working with clients one of the first things we frequently address is their sweet cravings. Perhaps I attract clients with sweet cravings because I have a sweet tooth of my own. It’s been there since childhood, when my grandmother always kept our freezer stocked with homemade cakes and cookies. What fond memories.
In overcoming my own sweet cravings, I have become an expert at helping my clients and workshop attendees break through theirs. Does this mean I never eat cake or cookies? Of course not. That wouldn’t be any fun! It just means I don’t feel that need to have them as frequently. That’s my goal for my clients. I help them tweak their diet so they aren’t always fighting a desire to eat the more refined sweets like candy, cookies, cake, and ice cream.
See, when I work with clients I don’t just say “stop having sweets, they’re bad for you,” I say “let’s figure out WHY you’re having the sweet cravings.” This is where my approach varies a bit from a traditional nutritionist. In my experience, both personally and with clients, a sweet craving is a sign that something is out of balance. By addressing the imbalance and therefore reducing the craving, my clients can eat healthy without feeling deprived.
One of the reasons we all get sweet cravings is because we don’t have enough sweet flavor in our diet. Ideally, we want a balance of sweet, salty, bitter, and sour tastes in our diet. We typically don’t get sweet flavor in our meals and so we look for a sweet treat such as candy or cookies.
What would happen if we added some healthy sweets to our meals? I’ve experimented with this personally and with my clients and it works like a charm. When I talk about healthy sweets I’m mainly talking about sweet vegetables such as sweet potatoes, winter squash such as butternut, beets, and carrots (especially cooked carrots). How often do you eat these foods? I will frequently make a batch of one of these sweet vegetables on the weekend and keep them in the refrigerator so I have them on hand when I want something sweet – either as part of a meal or a snack.
If you cook them right, they’re honestly like eating candy. Plus, they are packed with nutrients and fiber. Sweet potatoes are my personal favorite. The trick is to bake (not microwave) them at 450 degrees for one full hour. Yes, an hour is a long time. Simply set a timer and go watch TV or make some phone calls.
While I’m certain that eating more sweet vegetables will help you with sweet cravings, there may be other things going on that are causing your cravings. Often when I work with clients we find there is a combination of three or four reasons behind the cravings and we go step-by-step to address each one.
Friday, September 26, 2008
Are you truly nourishing yourself?
When you think about feeding yourself, you likely think about breakfast, lunch, and dinner. Of course these meals are important, but I actually believe that what is equally important is how you feed or nourish yourself with things other than food.
In our society we look to food to fill many needs such as entertainment, companionship, relaxation, and celebration. Do you find that you grab a bag of chips to entertain you at night? Do you use chocolate to help you relax? How about ordering a pizza and a pint of ice cream for some companionship? Trust me, you're not alone. This is a major area in which my clients come to me for support. Working on this often involves changing habits we've had for most of our life, so it's not always an easy thing to do.
I also struggle with this at times. A few weeks ago I was looking for a way to celebrate my accomplishments. I kept thinking about going out to dinner or getting a treat like ice cream. Then I realized I would be sabotaging my health if I always used food to celebrate my success. I turned my mind to some non-food things such as buying fresh flowers, taking a bath, or getting a massage. The benefits of choosing these things is that they truly nourish me, they are guilt-free, and the positive effects last longer than an ice cream cone.
Don't get me wrong, I believe there's always a time and place for pizza and chocolate. That being said, I have found that food becomes less important when we nourish ourselves with things other than food. Not only that, but we become happier and more fulfilled with life.
What can you do to start nourishing yourself with things other than food? I recommend making a list of things that are fun and relaxing for you. Include things that only take 15 minutes as well as things that take a couple of hours. Include activities that you do alone or with others. They can be free or cost money. I find it helps to have variety in your list.
Once you have your list, add in one fun and relaxing activity each day. I find it helps to schedule things on my calendar in advance, so I don't forget. Try committing to this for one week and see how it feels.
Your first step towards reaching your goals is to get support.
When you think about feeding yourself, you likely think about breakfast, lunch, and dinner. Of course these meals are important, but I actually believe that what is equally important is how you feed or nourish yourself with things other than food.
In our society we look to food to fill many needs such as entertainment, companionship, relaxation, and celebration. Do you find that you grab a bag of chips to entertain you at night? Do you use chocolate to help you relax? How about ordering a pizza and a pint of ice cream for some companionship? Trust me, you're not alone. This is a major area in which my clients come to me for support. Working on this often involves changing habits we've had for most of our life, so it's not always an easy thing to do.
I also struggle with this at times. A few weeks ago I was looking for a way to celebrate my accomplishments. I kept thinking about going out to dinner or getting a treat like ice cream. Then I realized I would be sabotaging my health if I always used food to celebrate my success. I turned my mind to some non-food things such as buying fresh flowers, taking a bath, or getting a massage. The benefits of choosing these things is that they truly nourish me, they are guilt-free, and the positive effects last longer than an ice cream cone.
Don't get me wrong, I believe there's always a time and place for pizza and chocolate. That being said, I have found that food becomes less important when we nourish ourselves with things other than food. Not only that, but we become happier and more fulfilled with life.
What can you do to start nourishing yourself with things other than food? I recommend making a list of things that are fun and relaxing for you. Include things that only take 15 minutes as well as things that take a couple of hours. Include activities that you do alone or with others. They can be free or cost money. I find it helps to have variety in your list.
Once you have your list, add in one fun and relaxing activity each day. I find it helps to schedule things on my calendar in advance, so I don't forget. Try committing to this for one week and see how it feels.
Your first step towards reaching your goals is to get support.
Friday, September 19, 2008
Eat What You Crave
What types of foods have you been craving lately? Some of the things I hear often from my clients are cravings for chocolate, sweets, chips, fried foods, and comfort foods. Are any of these on your list?
What happens when you deny yourself what you crave? Do the cravings diminish or get stronger? You may find that the more you deny your cravings, the more intense they get. And then you may find yourself binging on the particular food you were craving, leaving you feeling guilty and down on yourself.
I believe it’s better to allow yourself to eat what your body is craving, and there are two ways to do this without any guilt.
Option 1: Eat a small portion of what you’re craving. So, if you want ice cream, get a kiddie cup. If you’re out to dinner and want dessert, share it with someone. If you’re craving chips, buy a snack sized bag. If you’re also feeling hungry at the time, combine the food you’re craving with something healthy – to create a larger snack or meal.
Option 2: Find a healthier substitute for what you’re craving. Think about the type of food you’re craving and the particular qualities that appeal to you. Some of the qualities to think about are hot, cold, creamy, crunchy, salty, sweet, rich, and light. Once you’ve determined the qualities you’re craving, think about what other foods have those same qualities. For example, if you’re craving ice cream because you want something cold and creamy, you can substitute with a homemade smoothie.
Your goal here is to satisfy your cravings, while eating with pleasure and without guilt. Try one of these two options the next time you get a craving and let me know how you do!
Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.
Would you like support in figuring this out? It is easier than you think and doesn’t involve a fad diet that you can’t sustain. Let’s see if I can help. Call or email Gina (my client relationship manager) at mailto:amy@wellnesshealthcoaching.com or (888) 532-4216 and she’ll be glad to schedule you for a complimentary get-acquainted session by phone.
What types of foods have you been craving lately? Some of the things I hear often from my clients are cravings for chocolate, sweets, chips, fried foods, and comfort foods. Are any of these on your list?
What happens when you deny yourself what you crave? Do the cravings diminish or get stronger? You may find that the more you deny your cravings, the more intense they get. And then you may find yourself binging on the particular food you were craving, leaving you feeling guilty and down on yourself.
I believe it’s better to allow yourself to eat what your body is craving, and there are two ways to do this without any guilt.
Option 1: Eat a small portion of what you’re craving. So, if you want ice cream, get a kiddie cup. If you’re out to dinner and want dessert, share it with someone. If you’re craving chips, buy a snack sized bag. If you’re also feeling hungry at the time, combine the food you’re craving with something healthy – to create a larger snack or meal.
Option 2: Find a healthier substitute for what you’re craving. Think about the type of food you’re craving and the particular qualities that appeal to you. Some of the qualities to think about are hot, cold, creamy, crunchy, salty, sweet, rich, and light. Once you’ve determined the qualities you’re craving, think about what other foods have those same qualities. For example, if you’re craving ice cream because you want something cold and creamy, you can substitute with a homemade smoothie.
Your goal here is to satisfy your cravings, while eating with pleasure and without guilt. Try one of these two options the next time you get a craving and let me know how you do!
Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.
Would you like support in figuring this out? It is easier than you think and doesn’t involve a fad diet that you can’t sustain. Let’s see if I can help. Call or email Gina (my client relationship manager) at mailto:amy@wellnesshealthcoaching.com or (888) 532-4216 and she’ll be glad to schedule you for a complimentary get-acquainted session by phone.
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