October 9, 2024 • 19 mins
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What if the secret to effective weight loss isn't about the number on the scale? Join me, Amy White, as we uncover a fresh perspective on redefining health and wellness. Together, we'll navigate the journey beyond traditional weight loss paradigms, embracing a holistic approach that prioritizes feeling better and stabilizing mood and appetite. Forget restrictive diets; instead, learn how to cultivate sustainable habits that honor your body's unique signals and promote long-term well-being.
Explore the profound impact of protein and master meal composition with practical tips designed to enhance your nutrition effortlessly. I dive into strategies that revolve around clean proteins, vibrant vegetables, and nourishing fats, offering guidance on how to structure meals that satisfy hunger and support your health goals. Consider a tantalizing challenge: eliminating grains for two weeks to discover potential improvements in your well-being. This episode is packed with actionable insights that empower you to listen to your body and make informed dietary choices.
Embark on an adventurous journey as I recount a thrilling Rim to Rim hike across the Grand Canyon. Discover how I adapt my wellness principles during this demanding trek, providing a glimpse into maintaining nutrition and health while on the move. Follow my escapade on Instagram and TikTok under "The Simplicity of Wellness," where I share a behind-the-scenes look at my dietary adjustments on this adventure. This episode is not just about learning—it's an invitation to experience wellness in its most engaging and transformative form.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing
(00:21):
your mind, all while living yournormal, busy life life in this
modern, sugar-filled world.
Today, let's talk about weightloss.
Let's talk about what does thatreally mean in the scheme of
life.
Losing weight or wanting tolose weight doesn't necessarily
(00:45):
motivate people.
The idea of just getting on thescale and seeing a different
number tends not to be verymotivating.
I hear this from my clients allthe time.
They're like weight loss reallyisn't my goal.
Yes, I would like to loseweight, but it's not really the
goal.
The goal is I really want tofeel better.
I really want my food tostabilize my mood and my
(01:06):
appetite.
I don't want to be thinkingabout food all the time.
I actually want to live my life.
I want to enjoy my life.
Losing weight isn't about beingskinny.
If you're losing weight withoutthat perspective of getting
healthier, then yeah, you'regoing to get skinnier.
You're going to get more frail.
(01:27):
You're probably going to go tothe doctors and find out that
you have frail bones, that youhave osteoporosis.
This is not how you age well.
This is not how you movethrough your 50s, your 60s, your
70s, your 80s as an active,healthy woman.
Losing weight just to be skinnyis not going to help you enjoy
(01:49):
your life.
This is why I talk about theidea of leaner, stronger,
healthier.
Yes, weight loss can help youfeel better.
If you're overweight and it'suncomfortable to you your
clothes don't fit right you justfeel uncomfortable in your body
.
You have more aches and painsthen losing weight is probably a
(02:10):
good idea.
You will feel better.
But how you lose weight is soimportant.
You have to lose weight in ahealthy way.
So there's certainly many, many, many different ways to lose
weight.
But when I talk about losingweight in a healthy way, so that
you do become leaner, strongerand healthier, that means you're
going to start prioritizingfood that your body actually
(02:33):
needs.
That would be protein.
Your body needs protein.
Your body has to have the rightamount of protein so that it
can function properly and sothat you maintain the muscle
that you already have andhopefully gain even more muscle,
without losing your strength,without losing the integrity of
your skeletal system.
(02:54):
You don't want weak bones.
You don't want to fall down andbreak something.
For older women and older men,when we fall down and we break
something, that's really whenmortality starts to show itself.
That's when we start to decline.
The more we can do to stay lean, strong and healthy, especially
with those strong bones, thebetter we're going to age and
(03:16):
the longer we're probably goingto live.
Back to this idea of weight loss.
If you are comfortable in yourbody and maybe you're over what
some chart says is your healthyweight.
But if you're comfortable inyour body and you like the way
you look and you like the wayyour clothes fit and you don't
have excessive amounts ofregular daily aches and pains
and you're sleeping well in allthe things, all the, you're
(03:39):
checking all the boxes,everything looks really good on
paper and feels really good inyour body, then you're fine.
There's no goal, there's noweight that you have to achieve
to be that healthy person.
If you feel really good andyour blood work is good and
everything about your life isgoing the way you want and you
can participate in the way thatyou want, you're great.
(04:01):
There's no such thing.
I used the phrase beach bodyrecently in one of my Instagrams
, but there's no such thing as abeach body.
There are beach bodies andthey're all different and
they're all right in their ownway.
So, as long as you feel great,you are in your beach body, it
doesn't matter what anyone elsethinks.
(04:22):
It only matters what you think.
However, if you aren't able tocheck all those boxes, if you
aren't sleeping the way you'dlike to be, however, if you
aren't able to check all thoseboxes, if you aren't sleeping
the way you'd like to besleeping, if you don't have
daytime energy the way you wantso you can do all the things you
need to do, but also all thethings you want to do.
Perhaps you have a lot ofexcessive aches and pains.
So getting up and down, gettingin and out of the car, going up
(04:43):
the stairs, just isn'tcomfortable for you.
Let's say, you get your bloodwork back and it doesn't look
good.
It's actually got you kind ofmoving toward the wrong end of
the spectrum of health.
Your clothes are uncomfortable,you have gas, you have bloating
, you have heartburn, you'reconstipated or you have diarrhea
Any of these discomforts thenyeah, it's probably time to take
(05:05):
your health seriously.
I don't know if you know this,but you're the only one who can
fix it.
You're the only one.
Your doctor is not going togive you a pill that's going to
fix it.
There is no silver bullet.
You actually have to figure outhow to live your life in a way
that's going to support ahealthy body, because the only
way you actually lose weight andkeep the weight off is by doing
(05:28):
the same things consistently.
If you do certain things tolose weight and those things
feel weird and awkward andthey're challenging for you to
do, you're not going to be ableto do them consistently.
You might be able to lose theweight, but then you're going to
slide right back into your oldhabits, the things that feel
normal and natural, and you'regoing to gain that weight right
(05:48):
back.
Healthy weight loss means you'readapting and changing course,
correcting some of the thingsthat you do that aren't actually
beneficial into things that arebeneficial, that do work for
your body.
It's not about turning yourlife upside down.
It's about shifting, makingadjustments so that you are
(06:08):
doing your normal things, butyou're doing them in a way
that's a little bit different.
They feel normal, they feeleasy, they fit into your life,
but now you're doing them in alittle bit of a different way so
that they're actuallybenefiting you, making you
better rather than making youworse.
So to bring all that togetherwhen I talk about healthy weight
(06:30):
loss, that's what I'm talkingabout.
How do you figure out what yourbody needs and then figure out
how to give that to your body sothat just living your normal
everyday life supports yourhealthy weight, your ability to
move and be active, the way thatyou want the sleep that you
want to get the daytime energythat you want to have all of
(06:52):
that?
If I were going to give youfive quick tips, five things
that I think you could makeadjustments to, that would
benefit you immediately.
You would start seeing changequickly within the next two
weeks.
This is what I would suggest.
Number one protein.
I know you guys are hearingthis everywhere.
(07:13):
It's all over the internet.
I talk about it all the time.
I think it can be frustrating.
At some point you start rollingyour eyes and you think I know
protein.
I know, but do you do you know?
So protein increase the amountof protein that you're eating
every single day.
I'm not saying you have to getout your kitchen scale and start
weighing things, however.
That would be a nice smalladjustment that you could make.
That would probably make thingsa little clearer.
(07:34):
Let's just say, when you startto put a meal together breakfast
, lunch, dinner you are going tofigure out what it is you're
having for protein.
That's the number one thing.
What's the protein portion ofthe meal?
And then I want you to serveyourself what you would normally
serve yourself as your proteinportion.
And then I want you to add halfmore, take another half portion
(07:56):
beyond what you would consideryour normal portion and, quite
frankly, if you tend to feelhungry after you're done eating,
I want you to add a secondportion.
So double up on the protein.
I suspect that your proteinportion is actually pretty small
and with that portion plusanother half, you're getting
close to maybe having enough.
But for a lot of women I thinkyou probably are going to need
(08:19):
to double your protein.
If you did want to pull outyour kitchen scale, I would like
to see that protein around sixounces.
Think about that.
Maybe you don't have any ideahow much protein you eat and
that kitchen scale will help.
So it'd be really interestingfor you to take your normal
portion of whatever that proteinis, put it on the scale and see
what you've got, and then youknow, add more until you get to
(08:39):
six ounces.
So you can eyeball that and seewhat does six ounces look like.
Maybe you even need more thansix ounces, but shoot for six
ounces.
When I talk about protein, I'mtalking about clean protein.
I'm not talking about grass-fed, necessarily, or from the guy
down the street who has the farmI mean, that's all great.
What I'm talking about isnothing breaded, nothing
(09:01):
swimming in some really fattysauce.
No bun, don't dress yourprotein up.
I want you to have the protein.
So that would be a pork chop, asteak, roasted chicken, chicken
thighs, shrimp, salmon, whitefish, tuna, whatever.
But it's just the protein.
Yes, go ahead and spice it up.
(09:24):
Grab the herbs, spices, makemarinades, whatever you want,
but when it hits your plate,don't dress it with a bun or
with breading.
Let it be what it's supposed tobe.
You should be able to see itand go oh, that's grilled shrimp
, oh, I'm having a steak, oh,this is roasted chicken.
Sometimes, if it's breaded, youcould look at it and go I don't
know, is that fish, is thatchicken?
(09:44):
I don't know what it is.
No breading, skip the breading.
Okay, so you're going to have.
We'll call it undressed protein.
Yes, it can have spices and allthat kind of stuff, but no
breading, no bun, whatever.
Okay, so that's number one.
You're going to have yourprotein and you're going to
shoot for those six ounces, andyou're going to do it three
times a day, perhaps two times aday with a small meal, and I'll
(10:06):
talk about that in a second.
The next thing you're going towant to do is figure out what
are the vegetables you'reputting on your plate.
Think about crunchy vegetables.
That doesn't mean they have tobe crunchy on your plate, but
those are the vegetables.
I want you to think about.
Crunchy vegetables asparagus,brussels sprouts, broccoli,
cauliflower, cauliflower, saladstuff, all the salad things.
(10:26):
The red pepper, the cucumber,the green onions, the tomatoes,
the lettuce those are theveggies.
Green beans, yellow beans if youlike them cooked, cook them.
I prefer them cooked.
If you like them cooked, cookthem.
I mean, take a whole mix ofthem and roast them with some
olive oil and some salt.
Uh, don't overdo the olive oil,just do enough.
So they're coated and they'regoing to be yummy when they come
(10:48):
out of the oven.
Steam them.
If you want to add a little bitof butter to your steamed
vegetables.
Do that.
These are the healthy fats.
Don't overdo them.
Just add a little bit.
Salt it up, make it tasty.
You've got your plate.
You've got your six ounces ofprotein.
Now you have your veggies.
You know, don't hold back onthe veggies, have lots of
veggies.
But again, if you are stillhungry after you finish your
(11:10):
plate, I want you to go back formore protein, not more veggies.
So I guess the third thing isthose healthy fats.
They're good for you, enjoythem.
Just don't overdo it.
If you're eating healthy proteinsources, they come with
built-in fat.
Typically, chicken thighs havea lot of fat.
Lots of different cuts of beefor steak have fat.
(11:30):
Salmon has fat.
There is fat mixed into a lotof these protein sources.
Yes, use some olive oil, usesome butter, use some avocado
oil.
Certainly make your food tastedelicious.
If you want some fat on theside, have some avocado.
That's a perfect thing to addto any meal.
(11:51):
Have a half an avocado or aquarter of an avocado.
To me, that's like my favoritethings to add to, say, a
breakfast meal.
So for breakfast, if I'm havingeggs and I'm having some sliced
tomato, maybe I'm having somechicken sausages, adding some of
that avocado to that plate.
It just takes it up a notch andit's very delicious.
So think about fats in terms ofhealthy fats.
(12:13):
These are real natural fats.
So we have the protein, we havethe vegetables and we have the
natural fat.
Now I want to get back to thatidea of three or two meals with
a mini meal, because the otherthing that you want to be aware
of is your appetite.
You want to feel hungry whenit's time to eat.
There's nothing worse thangetting excited about this big
(12:33):
dinner meal that you have goingon with your family or your
friends, and then maybe youstarted nibbling before that,
because perhaps you were cookingand so you were nibbling.
Or maybe you're somewhere andthere's hors d'oeuvres or little
bowls of nuts around and so youwere nibbling.
Or maybe you're somewhere andthere's hors d'oeuvres or little
bowls of nuts around and soyou're nibbling.
Then you get to the table andyou're not actually even hungry
anymore.
It's so disappointing.
You were looking forward tothis meal.
(12:53):
And then you sit down and youthink, oh my gosh, I'm not.
I'm not even really that hungry.
It's the worst appetite.
Stay tuned into your appetite.
For me, I definitely am hungryfor my first meal of the day and
that can vary.
I always follow my appetite.
So if I wake up hungry then I'mgoing to eat.
But if I wake up and I'm notthat hungry, I have my real meal
(13:14):
, kind of more like between 10and 11 in the morning.
Then I'm going to have a small,what I call a mini meal around
2 or 2.30 in the afternoon andfor me that's usually a bowl of
cottage cheese with somethingmixed into it.
If I'm doing a savory bowl thenit would be some chopped
tomatoes, a little green onion,some everything bagel spice.
(13:35):
That would be my mini meal andI usually dish out enough of my
low-fat cottage cheese so that Iget 30 grams of protein at that
mini meal.
The next meal would be dinner.
But because I had that minimeal at 2 or 2 30 in the
afternoon, when we are ready tohave dinner, which is typically
early for us, so usually 5-ish,maybe 5 30 I'm actually hungry
(13:56):
for dinner.
If I had a big meal at 2 30 to2 30 in the afternoon, I would
not be ready for dinner by 5 or5 30, so that would interfere
with my last meal of the day.
It would push be ready fordinner by 5 or 5 30.
So that would interfere with mylast meal of the day.
It would push it out further.
And actually, quite frankly, wego to bed really early, I am not
kidding.
Well, look at the time and ifit's in the sevens, we are
high-fiving, that is awesome.
(14:17):
We are like, yes, we made it tothe sevens.
Typically, I would say we're inbed somewhere between 8 and 9,
sometimes earlier.
We'll go to bed and then read alittle bit and go to sleep.
Yeah, if we're in the 7s it'stotally in our house anyway
Absolutely can be bedtime.
That 5 o'clock dinner is kindof perfect.
So we have the protein, we havethe vegetables, we have the
(14:38):
healthy fat.
And then we have this idea oftuning into your appetite you
want to be hungry for your mealsand of tuning into your
appetite.
You want to be hungry for yourmeals and you want to feel full
and satisfied once you'vefinished your meal.
If you're eating the rightthings those protein, the
veggies you should feel full andsatisfied for a good four hours
, if not more.
That's what you're shooting forWatch your appetite.
(15:00):
The one big thing that I wouldask you to do for the next two
weeks is drop the grains.
Just stop eating anything thatis a grain or made from a grain.
That's it Just for two weeks.
I want you to see if you feeldifferent and I will tell you.
This is probably the singlebiggest thing that has my
(15:21):
clients feeling really good.
Really fast, just get rid ofthe grains and let your body
calm down.
I'm not suggesting that younever eat grains again.
What I'd like you to do is istry it.
I want you to see what it feelslike without the grains.
I think this is the thing thatwill surprise you the most,
because you're filling yourplate with protein and
(15:43):
vegetables.
It should be really easy toskip the rice, skip the pasta,
skip the starchy vegetables likethe potato, and even the
butternut squash and things likethat.
Just stick with the crunchy,salad-y vegetables, the protein,
the healthy fats.
Skip the bread, skip the grains.
Also, you're not snacking right.
(16:04):
We're doing three meals a day,or two big meals and a mini meal
.
That should keep you so fulland satisfied that you're not
actually thinking about snacking, which is often where those
kind of grains come in the most.
Skip the grains, tune into yourappetite, throw your plate with
that protein, shoot for sixounces.
Then add in those fun foods,the colorful foods, the
(16:24):
vegetables.
Put a little bit of that addedfat on there.
If you need it to kind of makethings tasty, certainly use
spices.
The final thing I want you totune into your body.
I want you to think about howthings feel having changed up
the way that you're eating.
Do that for two weeks and thenlet me know how you feel.
(16:46):
You can absolutely reach out tome through email, but you can
also click the link in the shownotes that says you know,
comment, ask me questionsthere's a link right there at
the top of the show notes andsend me a message.
Thank you for listening.
If you find the podcast helpful, if there's information that
you're gleaning from thesepodcasts, please share them with
(17:08):
your friends.
Please spread the word.
It really helps to grow thepodcast and I appreciate that
this episode is scheduled todrop.
On Wednesday, october 10th, Iwill be at the Grand Canyon
getting ready to do the Rim toRim hike.
So we are hiking down on the11th and then hiking back up on
the 12th.
(17:28):
The 11th we go down I thinkit's only about seven miles and
then we sleep over.
So we're camping, then we'reclimbing up the next day,
october 12th is a big day.
So that is the hike out of thecanyon and it's 14 miles and
close to 6,000 feet of climbing.
So it is going to be a long,slow day and I'm sure I'll have
(17:50):
lots of things to tell you aboutafter that adventure.
If you follow me on Instagram,I'm the simplicity of wellness.
On Instagram, as well as onTikTok, I am planning to do more
frequent updates all duringnext week while we're preparing
for the trip and on the trip, ifI have signal, I'd like to do
some lives.
So if you're curious and youwant to see what it's like and
(18:11):
how it's going and thedifference between, say, what I
eat most of the time when I'mhome and in my own environment
versus what I eat some of thetime when we're off somewhere
else doing other things where wedon't have access to our, most
of the time, foods, you'llprobably get a good idea of what
that's like by tuning in andfollowing us next week on
Instagram or TikTok.
(18:32):
Okay, I will be back in thenext episode.
Do you like the idea of eatingfor the body you want?
Is there a piece of you that'seager to in the next episode and
(18:54):
work with your body so that youcan enjoy the body comfort and
confidence you deserve, eatingfoods you love.
Click the free consult link inthe show notes.
Let's talk about where you are,what you want and how you can
get there.
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing
(00:21):
your mind, all while living yournormal, busy life life in this
modern, sugar-filled world.
Today, let's talk about weightloss.
Let's talk about what does thatreally mean in the scheme of
life.
Losing weight or wanting tolose weight doesn't necessarily
(00:45):
motivate people.
The idea of just getting on thescale and seeing a different
number tends not to be verymotivating.
I hear this from my clients allthe time.
They're like weight loss reallyisn't my goal.
Yes, I would like to loseweight, but it's not really the
goal.
The goal is I really want tofeel better.
I really want my food tostabilize my mood and my
(01:06):
appetite.
I don't want to be thinkingabout food all the time.
I actually want to live my life.
I want to enjoy my life.
Losing weight isn't about beingskinny.
If you're losing weight withoutthat perspective of getting
healthier, then yeah, you'regoing to get skinnier.
You're going to get more frail.
(01:27):
You're probably going to go tothe doctors and find out that
you have frail bones, that youhave osteoporosis.
This is not how you age well.
This is not how you movethrough your 50s, your 60s, your
70s, your 80s as an active,healthy woman.
Losing weight just to be skinnyis not going to help you enjoy
(01:49):
your life.
This is why I talk about theidea of leaner, stronger,
healthier.
Yes, weight loss can help youfeel better.
If you're overweight and it'suncomfortable to you your
clothes don't fit right you justfeel uncomfortable in your body
.
You have more aches and painsthen losing weight is probably a
(02:10):
good idea.
You will feel better.
But how you lose weight is soimportant.
You have to lose weight in ahealthy way.
So there's certainly many, many, many different ways to lose
weight.
But when I talk about losingweight in a healthy way, so that
you do become leaner, strongerand healthier, that means you're
going to start prioritizingfood that your body actually
(02:33):
needs.
That would be protein.
Your body needs protein.
Your body has to have the rightamount of protein so that it
can function properly and sothat you maintain the muscle
that you already have andhopefully gain even more muscle,
without losing your strength,without losing the integrity of
your skeletal system.
(02:54):
You don't want weak bones.
You don't want to fall down andbreak something.
For older women and older men,when we fall down and we break
something, that's really whenmortality starts to show itself.
That's when we start to decline.
The more we can do to stay lean, strong and healthy, especially
with those strong bones, thebetter we're going to age and
(03:16):
the longer we're probably goingto live.
Back to this idea of weight loss.
If you are comfortable in yourbody and maybe you're over what
some chart says is your healthyweight.
But if you're comfortable inyour body and you like the way
you look and you like the wayyour clothes fit and you don't
have excessive amounts ofregular daily aches and pains
and you're sleeping well in allthe things, all the, you're
(03:39):
checking all the boxes,everything looks really good on
paper and feels really good inyour body, then you're fine.
There's no goal, there's noweight that you have to achieve
to be that healthy person.
If you feel really good andyour blood work is good and
everything about your life isgoing the way you want and you
can participate in the way thatyou want, you're great.
(04:01):
There's no such thing.
I used the phrase beach bodyrecently in one of my Instagrams
, but there's no such thing as abeach body.
There are beach bodies andthey're all different and
they're all right in their ownway.
So, as long as you feel great,you are in your beach body, it
doesn't matter what anyone elsethinks.
(04:22):
It only matters what you think.
However, if you aren't able tocheck all those boxes, if you
aren't sleeping the way you'dlike to be, however, if you
aren't able to check all thoseboxes, if you aren't sleeping
the way you'd like to besleeping, if you don't have
daytime energy the way you wantso you can do all the things you
need to do, but also all thethings you want to do.
Perhaps you have a lot ofexcessive aches and pains.
So getting up and down, gettingin and out of the car, going up
(04:43):
the stairs, just isn'tcomfortable for you.
Let's say, you get your bloodwork back and it doesn't look
good.
It's actually got you kind ofmoving toward the wrong end of
the spectrum of health.
Your clothes are uncomfortable,you have gas, you have bloating
, you have heartburn, you'reconstipated or you have diarrhea
Any of these discomforts thenyeah, it's probably time to take
(05:05):
your health seriously.
I don't know if you know this,but you're the only one who can
fix it.
You're the only one.
Your doctor is not going togive you a pill that's going to
fix it.
There is no silver bullet.
You actually have to figure outhow to live your life in a way
that's going to support ahealthy body, because the only
way you actually lose weight andkeep the weight off is by doing
(05:28):
the same things consistently.
If you do certain things tolose weight and those things
feel weird and awkward andthey're challenging for you to
do, you're not going to be ableto do them consistently.
You might be able to lose theweight, but then you're going to
slide right back into your oldhabits, the things that feel
normal and natural, and you'regoing to gain that weight right
(05:48):
back.
Healthy weight loss means you'readapting and changing course,
correcting some of the thingsthat you do that aren't actually
beneficial into things that arebeneficial, that do work for
your body.
It's not about turning yourlife upside down.
It's about shifting, makingadjustments so that you are
(06:08):
doing your normal things, butyou're doing them in a way
that's a little bit different.
They feel normal, they feeleasy, they fit into your life,
but now you're doing them in alittle bit of a different way so
that they're actuallybenefiting you, making you
better rather than making youworse.
So to bring all that togetherwhen I talk about healthy weight
(06:30):
loss, that's what I'm talkingabout.
How do you figure out what yourbody needs and then figure out
how to give that to your body sothat just living your normal
everyday life supports yourhealthy weight, your ability to
move and be active, the way thatyou want the sleep that you
want to get the daytime energythat you want to have all of
(06:52):
that?
If I were going to give youfive quick tips, five things
that I think you could makeadjustments to, that would
benefit you immediately.
You would start seeing changequickly within the next two
weeks.
This is what I would suggest.
Number one protein.
I know you guys are hearingthis everywhere.
(07:13):
It's all over the internet.
I talk about it all the time.
I think it can be frustrating.
At some point you start rollingyour eyes and you think I know
protein.
I know, but do you do you know?
So protein increase the amountof protein that you're eating
every single day.
I'm not saying you have to getout your kitchen scale and start
weighing things, however.
That would be a nice smalladjustment that you could make.
That would probably make thingsa little clearer.
(07:34):
Let's just say, when you startto put a meal together breakfast
, lunch, dinner you are going tofigure out what it is you're
having for protein.
That's the number one thing.
What's the protein portion ofthe meal?
And then I want you to serveyourself what you would normally
serve yourself as your proteinportion.
And then I want you to add halfmore, take another half portion
(07:56):
beyond what you would consideryour normal portion and, quite
frankly, if you tend to feelhungry after you're done eating,
I want you to add a secondportion.
So double up on the protein.
I suspect that your proteinportion is actually pretty small
and with that portion plusanother half, you're getting
close to maybe having enough.
But for a lot of women I thinkyou probably are going to need
(08:19):
to double your protein.
If you did want to pull outyour kitchen scale, I would like
to see that protein around sixounces.
Think about that.
Maybe you don't have any ideahow much protein you eat and
that kitchen scale will help.
So it'd be really interestingfor you to take your normal
portion of whatever that proteinis, put it on the scale and see
what you've got, and then youknow, add more until you get to
(08:39):
six ounces.
So you can eyeball that and seewhat does six ounces look like.
Maybe you even need more thansix ounces, but shoot for six
ounces.
When I talk about protein, I'mtalking about clean protein.
I'm not talking about grass-fed, necessarily, or from the guy
down the street who has the farmI mean, that's all great.
What I'm talking about isnothing breaded, nothing
(09:01):
swimming in some really fattysauce.
No bun, don't dress yourprotein up.
I want you to have the protein.
So that would be a pork chop, asteak, roasted chicken, chicken
thighs, shrimp, salmon, whitefish, tuna, whatever.
But it's just the protein.
Yes, go ahead and spice it up.
(09:24):
Grab the herbs, spices, makemarinades, whatever you want,
but when it hits your plate,don't dress it with a bun or
with breading.
Let it be what it's supposed tobe.
You should be able to see itand go oh, that's grilled shrimp
, oh, I'm having a steak, oh,this is roasted chicken.
Sometimes, if it's breaded, youcould look at it and go I don't
know, is that fish, is thatchicken?
(09:44):
I don't know what it is.
No breading, skip the breading.
Okay, so you're going to have.
We'll call it undressed protein.
Yes, it can have spices and allthat kind of stuff, but no
breading, no bun, whatever.
Okay, so that's number one.
You're going to have yourprotein and you're going to
shoot for those six ounces, andyou're going to do it three
times a day, perhaps two times aday with a small meal, and I'll
(10:06):
talk about that in a second.
The next thing you're going towant to do is figure out what
are the vegetables you'reputting on your plate.
Think about crunchy vegetables.
That doesn't mean they have tobe crunchy on your plate, but
those are the vegetables.
I want you to think about.
Crunchy vegetables asparagus,brussels sprouts, broccoli,
cauliflower, cauliflower, saladstuff, all the salad things.
(10:26):
The red pepper, the cucumber,the green onions, the tomatoes,
the lettuce those are theveggies.
Green beans, yellow beans if youlike them cooked, cook them.
I prefer them cooked.
If you like them cooked, cookthem.
I mean, take a whole mix ofthem and roast them with some
olive oil and some salt.
Uh, don't overdo the olive oil,just do enough.
So they're coated and they'regoing to be yummy when they come
(10:48):
out of the oven.
Steam them.
If you want to add a little bitof butter to your steamed
vegetables.
Do that.
These are the healthy fats.
Don't overdo them.
Just add a little bit.
Salt it up, make it tasty.
You've got your plate.
You've got your six ounces ofprotein.
Now you have your veggies.
You know, don't hold back onthe veggies, have lots of
veggies.
But again, if you are stillhungry after you finish your
(11:10):
plate, I want you to go back formore protein, not more veggies.
So I guess the third thing isthose healthy fats.
They're good for you, enjoythem.
Just don't overdo it.
If you're eating healthy proteinsources, they come with
built-in fat.
Typically, chicken thighs havea lot of fat.
Lots of different cuts of beefor steak have fat.
(11:30):
Salmon has fat.
There is fat mixed into a lotof these protein sources.
Yes, use some olive oil, usesome butter, use some avocado
oil.
Certainly make your food tastedelicious.
If you want some fat on theside, have some avocado.
That's a perfect thing to addto any meal.
(11:51):
Have a half an avocado or aquarter of an avocado.
To me, that's like my favoritethings to add to, say, a
breakfast meal.
So for breakfast, if I'm havingeggs and I'm having some sliced
tomato, maybe I'm having somechicken sausages, adding some of
that avocado to that plate.
It just takes it up a notch andit's very delicious.
So think about fats in terms ofhealthy fats.
(12:13):
These are real natural fats.
So we have the protein, we havethe vegetables and we have the
natural fat.
Now I want to get back to thatidea of three or two meals with
a mini meal, because the otherthing that you want to be aware
of is your appetite.
You want to feel hungry whenit's time to eat.
There's nothing worse thangetting excited about this big
(12:33):
dinner meal that you have goingon with your family or your
friends, and then maybe youstarted nibbling before that,
because perhaps you were cookingand so you were nibbling.
Or maybe you're somewhere andthere's hors d'oeuvres or little
bowls of nuts around and so youwere nibbling.
Or maybe you're somewhere andthere's hors d'oeuvres or little
bowls of nuts around and soyou're nibbling.
Then you get to the table andyou're not actually even hungry
anymore.
It's so disappointing.
You were looking forward tothis meal.
(12:53):
And then you sit down and youthink, oh my gosh, I'm not.
I'm not even really that hungry.
It's the worst appetite.
Stay tuned into your appetite.
For me, I definitely am hungryfor my first meal of the day and
that can vary.
I always follow my appetite.
So if I wake up hungry then I'mgoing to eat.
But if I wake up and I'm notthat hungry, I have my real meal
(13:14):
, kind of more like between 10and 11 in the morning.
Then I'm going to have a small,what I call a mini meal around
2 or 2.30 in the afternoon andfor me that's usually a bowl of
cottage cheese with somethingmixed into it.
If I'm doing a savory bowl thenit would be some chopped
tomatoes, a little green onion,some everything bagel spice.
(13:35):
That would be my mini meal andI usually dish out enough of my
low-fat cottage cheese so that Iget 30 grams of protein at that
mini meal.
The next meal would be dinner.
But because I had that minimeal at 2 or 2 30 in the
afternoon, when we are ready tohave dinner, which is typically
early for us, so usually 5-ish,maybe 5 30 I'm actually hungry
(13:56):
for dinner.
If I had a big meal at 2 30 to2 30 in the afternoon, I would
not be ready for dinner by 5 or5 30, so that would interfere
with my last meal of the day.
It would push be ready fordinner by 5 or 5 30.
So that would interfere with mylast meal of the day.
It would push it out further.
And actually, quite frankly, wego to bed really early, I am not
kidding.
Well, look at the time and ifit's in the sevens, we are
high-fiving, that is awesome.
(14:17):
We are like, yes, we made it tothe sevens.
Typically, I would say we're inbed somewhere between 8 and 9,
sometimes earlier.
We'll go to bed and then read alittle bit and go to sleep.
Yeah, if we're in the 7s it'stotally in our house anyway
Absolutely can be bedtime.
That 5 o'clock dinner is kindof perfect.
So we have the protein, we havethe vegetables, we have the
(14:38):
healthy fat.
And then we have this idea oftuning into your appetite you
want to be hungry for your mealsand of tuning into your
appetite.
You want to be hungry for yourmeals and you want to feel full
and satisfied once you'vefinished your meal.
If you're eating the rightthings those protein, the
veggies you should feel full andsatisfied for a good four hours
, if not more.
That's what you're shooting forWatch your appetite.
(15:00):
The one big thing that I wouldask you to do for the next two
weeks is drop the grains.
Just stop eating anything thatis a grain or made from a grain.
That's it Just for two weeks.
I want you to see if you feeldifferent and I will tell you.
This is probably the singlebiggest thing that has my
(15:21):
clients feeling really good.
Really fast, just get rid ofthe grains and let your body
calm down.
I'm not suggesting that younever eat grains again.
What I'd like you to do is istry it.
I want you to see what it feelslike without the grains.
I think this is the thing thatwill surprise you the most,
because you're filling yourplate with protein and
(15:43):
vegetables.
It should be really easy toskip the rice, skip the pasta,
skip the starchy vegetables likethe potato, and even the
butternut squash and things likethat.
Just stick with the crunchy,salad-y vegetables, the protein,
the healthy fats.
Skip the bread, skip the grains.
Also, you're not snacking right.
(16:04):
We're doing three meals a day,or two big meals and a mini meal
.
That should keep you so fulland satisfied that you're not
actually thinking about snacking, which is often where those
kind of grains come in the most.
Skip the grains, tune into yourappetite, throw your plate with
that protein, shoot for sixounces.
Then add in those fun foods,the colorful foods, the
(16:24):
vegetables.
Put a little bit of that addedfat on there.
If you need it to kind of makethings tasty, certainly use
spices.
The final thing I want you totune into your body.
I want you to think about howthings feel having changed up
the way that you're eating.
Do that for two weeks and thenlet me know how you feel.
(16:46):
You can absolutely reach out tome through email, but you can
also click the link in the shownotes that says you know,
comment, ask me questionsthere's a link right there at
the top of the show notes andsend me a message.
Thank you for listening.
If you find the podcast helpful, if there's information that
you're gleaning from thesepodcasts, please share them with
(17:08):
your friends.
Please spread the word.
It really helps to grow thepodcast and I appreciate that
this episode is scheduled todrop.
On Wednesday, october 10th, Iwill be at the Grand Canyon
getting ready to do the Rim toRim hike.
So we are hiking down on the11th and then hiking back up on
the 12th.
(17:28):
The 11th we go down I thinkit's only about seven miles and
then we sleep over.
So we're camping, then we'reclimbing up the next day,
october 12th is a big day.
So that is the hike out of thecanyon and it's 14 miles and
close to 6,000 feet of climbing.
So it is going to be a long,slow day and I'm sure I'll have
(17:50):
lots of things to tell you aboutafter that adventure.
If you follow me on Instagram,I'm the simplicity of wellness.
On Instagram, as well as onTikTok, I am planning to do more
frequent updates all duringnext week while we're preparing
for the trip and on the trip, ifI have signal, I'd like to do
some lives.
So if you're curious and youwant to see what it's like and
(18:11):
how it's going and thedifference between, say, what I
eat most of the time when I'mhome and in my own environment
versus what I eat some of thetime when we're off somewhere
else doing other things where wedon't have access to our, most
of the time, foods, you'llprobably get a good idea of what
that's like by tuning in andfollowing us next week on
Instagram or TikTok.
(18:32):
Okay, I will be back in thenext episode.
Do you like the idea of eatingfor the body you want?
Is there a piece of you that'seager to in the next episode and
(18:54):
work with your body so that youcan enjoy the body comfort and
confidence you deserve, eatingfoods you love.
Click the free consult link inthe show notes.
Let's talk about where you are,what you want and how you can
get there.
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