We have some pretty exciting plans for 2016. We've been telling some close friends and family about these plans and been getting some common questions, so we wanted to share this video with you to share our plans and the answers to those questions.
We have started making an effort to clean out our cupboards and freezer as we prepare to move out of our house and into a 300 sq ft motorhome. That means we will likely be making a lot more soups. I had a coworker/chef once tell me about the concept of "Mustgo Soup." When he was making soup for the day he would look in the cooler and see what was about to go bad and that must go in the soup. I love that about soups in that they can be so versatile and there really aren't that many rules. Just throw it all together with a delicious broth and there you go.
This miso soup was super tasty and a ton of flavor. I will say that I scaled back the amount of miso from what we used, it was a little much in my version. In case you've never used miso it is a fermented soybean paste that you can find at most grocery stores in the refrigerator section. I like to shop at our local Asian grocery store, so they have an entire section of it, super easy to find! This is the kind we bought, Miso Paste. I definitely recommend splurging for organic when it come miso since it comes from soy. It ensures you aren't consuming GMO soy which is what you find in any non-organic soy products for the most part. Another miso trick is because it is a fermented food, meaning it contains live probiotics which are super healthy for your gut, you don't want to add miso to boiling soup otherwise it will kill those probiotics. I've also found it easier to separate out some of your broth and add to the miso paste to make a slurry before adding it back to the soup. It will mix in that much better.
Hope you enjoy this soup.
Life happens to all us, that includes us too. I spent the majority of the summer and into early fall doing a program called Body Beast and I loved it and saw great results. After I finished that program my fitness slowed down a bit and my eating wasn't super on point. I wanted to share these pics to point a couple things out and tell that story a little more.
#1 - Pictures tell a better story than the scale. Before reading any further, which pic do you think I weight the least in??? Got it! Feel free to comment below with what you thought. The answer the middle one! Although I'm more lean in #1 and #3 I dropped to my all time low weight after completing Body Beast and before starting Hammer and Chisel. I had stopped working out consistently and my eating was just... meh.
I weigh 8 lbs more in the first pic than the middle one. Yeah I lost 8 lbs by not working out as much. That's not a justification to not work out, just so you know. I lost muscle mass and I gained fat. Not a good combo. The last pic I'm up 2 lbs since starting Hammer and Chisel. The cool thing is I can just feel my body changing. Clothes fit better, my shoulders feel broader and pulled back, I just feel strong!
#2 - A backslide or a plateau doesn't mean the end of the world. Think about what helped you with your initial progress and go back to that. For me that meant following a program strictly. I just do better when I have a calendar to follow. If I don't, it leaves too much up to chance. For you it might mean being held accountable or meal planning, whatever it is, return to the process and trust it.
#3 - Muscle burns fat! I posted this pic in a giant accountability group I'm a part of and one guy was disappointed that he didn't have any abs showing yet from the workout. He even posted a pic of his current self and it showed him to be on the skinny side but a little bit on the "soft" side. Or some would call it skinny fat! If you want to burn through layers of fat, work on building the muscles underneath that fat first.
This post is more about how you eat than what you eat. The fact is that so many people when they start up a diet or try to lose weight put an emphasis on what foods to eat and not eat. The advice that is often touted is eat more veggies and skip the sugar, which is great advice. What if looking at your food or smelling your food could help? How about chewing your food more, yeah there is science behind that one! How about breathing while you eat? Lastly and probably most importantly, thinking about how the food you just ate made you feel. All of this begins with some mental preparation. Changing your mind first is one of the key things you can do make lasting change that is ultimately rewarding and not a fleeting accomplishment.
I would love to take you through the list above and offer up a few tips on how I think you can change your mindset to go from a dieter to a mindful eater.
Willpower vs. Trust
I've met a number of people that just try to will their way to losing weight. They fight cravings, HARD!!! They overthink their plans and work out elaborate schemes that someone claims is the cure all. They are constantly having to think about their next step, their next meal or lack of one. Versus... Someone that trusts the process. A mindful eater won't micromanage the scale or measurements. Remember that advice about eat more veggies and less sugar, yeah that's about as complicated as it needs to be and a mindful eater won't overcomplicate things.
We've got a whole separate post solely dedicated to Why Willpower Doesn't Work if you want to check it out.
Cultural Conformity vs. Individual Empowerment
This one could be applied to any area of our society today from politics, dieting, religion, you name it. Society is always looking to group people together. If you are a healthy eater than you need to eat "X, Y, and Z." If you are unhealthy than you eat this. My advice here is, if anyone ever says they have the perfect diet or way to eat, run the other way! We are learning that there is no one size fits all diet out there. Food intolerances are on the rise and with that brings a very individualized food landscape where you need to determine what works best for you. This happens through experimenting and really listening to your body cues... which brings us to the next topic.
External Cues vs. Internal Cues
This ties back to the previous in that we allow society to dictate what we should look like and feel like. Rather than look to a number on the scale or measurements, focus on how you feel. Do you feel stronger? Do you have more energy? Is your digestion better? Focusing on the external stuff is a losing proposition, so don't go there!
Weight Loss vs. Health Enhancement
I'm sure I heard this somewhere else but my saying is... "Weight loss is a side effect of being healthy, not the other way around!" Can you lose weight without getting healthy, absolutely, but it likely won't be long term or if it is it will cause stress mentally and physically on you. Put the emphasis on healthy first. Rather than worrying about calories consumed, worry about nutrients consumed! Nutrient deficiencies can cause everything from weight gain, fatigue, to chronic disease.
Avoidance vs. Acceptance
To me this is all about owning your decisions and actions. You are the one that ultimately is responsible. I see this in people all the time in our groups, they come up with an excuse for every situation on why they couldn't exercise or find healthy food to eat. I get that these things happen but the mindful person will be aware of it and accept the decisions then move on. It's not someone else's fault, it's not even their own fault. Excuses and guilt are extremely heavy anchors that will keep you from making progress. Own it and move on!
Rigid vs. Integration
Dieters have lists, eat this not that. Things are off limits! Whereas the person that is successful long term will figure out a way to "integrate" new foods into their current diet. This process takes longer but what happens is those good and healthy foods begin to crowd out the not so healthy foods. Over time you are eating super healthy food that make you feel awesome. Integrate don't discriminate!
Counting Calories vs. Quality Calories
I could write a whole book on this topic, thankfully someone else has, The Calorie Myth by Jonathon Bailor. I've summed some of his work up in this blog post, Stop Eating Less and Exercising More. The idea is here is your body doesn't do math that well so trying to control calories in to calories out just won't work. Your body is really good at finding a healthy weight if you give it the nutrition it needs. Focus on nutrient dense food that is prepared in a delicious way.
Restrictive vs. Flexible
If I tell you that you can't have something, what does your mind immediately do? "I WANT THAT THING!" Being ultra rigid in your food choices won't serve you. It will likely lead to binging when our willpower muscle is worn out. We promote and encourage people to have some treats when they are trying to lose weight. Life is meant to be enjoyed, be conscious of your treats, plan them out and savor every last bite.
Deprivation vs. Fulfillment
Being "hangry" is a thing! If the plan you are on encourages a level of hunger, skip it. Instead eat to the point of being fulfilled but not full. This will likely require you to slow down when you eat and chew your food a little more. Eating nutrient dense food and protein with every meal will also help when it comes to hunger.
Quick Fix vs. Lifestyle
I know lifestyle change is kind of a buzz word out there right now but it is because it is exactly what needs to happen and what does happen when people change in a healthy way, a mindful way. Let's talk about the "quick fix" for a second. It usually revolves calorie restriction and over-exercising. Right there it goes against everything I've mentioned so far without even explaining how the physiological changes won't stick because of the methods. That's why coming at it from a lifestyle change where you integrate new foods in slowly, eat to fulfillment, focus on health and give yourself time to change or reach weight loss goals.
Fight Food vs. Celebrate Food
I love this one because so many people look at food as the enemy, it's calories and calories make you fat. If you focus on the quality of food you eat, then food becomes nutrients not calories. It's something to enjoy in abundance and not tiptoe around. Also along with this comes the actual act of eating. We've become a fast food nation even if you aren't actually eating McDonald's or Burger King. When was the last time you slowed down to look at your food, to smell your food. I mean really smell it like you see judges do on crazy cooking shows. Lastly do you chew your food, not chomp and swallow. Chewing is huge when it comes to breaking down food so that we can absorb the nutrients in it. It is also the point where our DNA starts interacting with the food that will eventually become cells in our body. Slow down, enjoy your food it's more than something to fill you up it's something that gives you life.
We hope this helps you connect to your food and your actual act of eating more. Did something speak to you? What's one area where you need to focus your attention?
I am super passionate about helping women believe in themselves again and have HOPE. So often we (as women) use food to fill voids in our lives without even knowing it. We use it to help us cope when the stress gets to be too much...or maybe we even restrict ourselves from it because it's the one thing that we can control.
That's the thing....Our souls crave something more than food, and yet we keep trying to fill it with junk that won't satisfy us!!
So often I see people wanting to make changes to their lives but as soon as they start to make progress they let LIFE and all it's messiness get in the way and derail their plans.
I want to help people see that it's not about perfection...it's about perseverance...and running the race even though it's hard because HE created us to lean on HIM and not try to do it all on our own! I want people to STOP striving for something the "world" tells us we need...we don't need to be skinny...we don't need to have a six pack or defined legs or a nice booty. We need to be healthy, happy and we need to have HOPE.
If it's really hard for you to open your eyes every day and have hope...I'd encourage you to start your day with GRATITUDE. It'll change your outlook, I promise!!
One of the main goals I have as a Team Beachbody Coach is to help everyone we work with to become "FullyFit"...it's the name of our team of coaches because we want to help people create change from the inside out. I believe in health but I think to truly be living a FULL life you have to focus on every aspect of your life and sometimes that means going deep into our souls and getting to the dirty stuff...and not being afraid to dig our hands in.
Which is why the next accountability group I'm running will focus on digging deeper into that stuff :) We'll be reading through the book Made to Crave by Lysa TerKeurst and focusing on getting our heads wrapped around good nutrition. This does not mean restricting yourself or focusing on all the things you can't have. It means completely changing your viewpoint on food...to look at it as something that can HEAL our bodies and something that FUELS our bodies!
I can't wait!!
CLICK HERE for more information about the group. I have to cut off registration at 5:00 p.m. tomorrow, 1/14/16.
When you don't feel like proofing a blog post, you just talk! So you get to deal with my "umm's" and "and's", hope you don't mind. I also want to start doing some more video messaging so hopefully these will get better.
Let us know your thoughts? Do you cook? How has it changed your life?
The Cook & The Coach
Healthy is a LIFESTYLE.