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Eating well and mindfully when BUSY

Here are some strategies to employ when you are traveling, during the holidays or otherwise super BUSY!

VIDEO BELOW!!

  • Fill up first: A smoothie, a large salad, a hearty soup all good ways to curb hunger and sugar cravings
    • -This is a duh, but knowing science behind it might help. Empty stomach>ghrelin>appetite stimulated>as stomach fills up, ghrelin drops>appetite wanes.
    • -Also food in stomach>nerves that monitor pressure in your stomach>also send signals to brain that you are full
    • Easier to decline foods and/or choose healthier foods when hunger isn’t knocking
  • Pack healthy snacks and alternatives:  Kind Bars, Lara Bars, nuts, dried fruit, protein snack packs at the gas station
  • Be sure to fill up with nutrient dense foods
    • smoothie, soup or salad
    • We’ve gone over the importance of these foods a lot, but just a quick reminder, if you don’t have enough nutrients in your bloodstream: glucose, fats, amino acids, vitamins, minerals, etc. then your body will still want to eat. Why eating something like crackers beforehand isn’t a great idea (protein, fats, carbs
  • Make a commitment to yourself to continue food tracking, even while at the event/holiday/busy.  Even notes on a piece of paper will do the trick.
  • Write a post it note about your goal and stick it up somewhere you can see it.

DURING AN EVENT OR HOLIDAY OUTING

  • PRACTICE MINDFULNESS
    • Wait for all the food to be on table before choosingmake your choices all at once and you will eat about 14 percent less
    • If at the party/meal, start by loading your plate with the good stuff, round 1 nutrient dense, fiber filled food
    • When ordering … make healthy choices when you can
    • Sit and eat, instead of standing. Distance yourself from the grazing table (Laura story)
  • Put fork down between bites
  • Chew Thoroughly
      • -this has scientific merit.
      • -It gives the hormones cholecystokinin and leptin a chance to start working. CKK is released by the small intestine and pancreas, makes eating more seem less appealing
      • -leptin, secreted by your fat cells, helps balance out ghrelin
    • Really think about/savor your meal. Where did it come from, how did it get here? Farmers, shipping, grocery store, preparation, etC
    • If potluck type, be sure your dish is the main one you plan on eating, so make it count 🙂
  • Use smaller plates if available

MORE IDEAS

  • Leave visual evidence of what you’ve consumed, (empty plates and wine glasses/beer bottles make it less tempting to have more), well for some people
  • If food still on plate, cover with a napkin – not tempted to nibble at it even after you’re full
  • Alternate cocktails with a 1:1 water ratio
  • Food pushers– three bites. The first bite is the best, the last bite is the grand finale, and everything in between is more or less the same. In 3 bites you get the full experience
  • Be picky with your indulgences don’t waste calories on something you can have at anytime, if you’re going to indulge, pick something that is special and unique to the season

WORK DAY

  • Ride the wave
  • Accept the treat. No need to eat it right away, take it home
  • Keep healthy snacks at work (that you like)  with you (car, purse, whatever)
  • Keep goodies out of view

GOOD GENERAL PRACTICE

  • Get enough sleep (keep hormones ghrelin and leptin regulated)
  • Eat breakfast (keep glucose levels balanced with a macro-balanced meal)
  • Walk after a meal (helps clear glucose out of bloodstream)
  • Keep up on your supplements and routines as much as possible

 

YOU ARE AWESOME!
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My thoughts from Madison 70.3. The deaths. From the perspective as a mom, wife, ironman, near drowning survivor, coach and goal/dream chaser.


❤️❤️❤️ I found triathlon / ironman and it was the playground for me to heal my heart and soul. I've done a mass start twice. Now thats a thing of the past and while I understand it ... I'm sad. That was the epic challenge that helped me to change. So ... we don't shrink away from the challenge, but you FREAKING NEED TO DO THE WORK!!!! ❤️❤️❤️


🥰 There is a line were ... you have to stop, rest. HIT THE PAUSE BUTTON. You MUST take responsibility for yourself. Consider the WHOLE picture and everyone involved. #doyourwork #practice #knowthelimits (in swimming, in life, in trauma, in relationships, in the household, in parenting ... same lesson)


One of the things that I help those that I coach find is limits. I do push them sometimes, when it's safe ... so they know the line. Like one of them with asthma. YEP. We push it in the pool. She needs to know the line. Know what to do. Learn. Manage. In this way they are smarter and can make good decisions. They can adjust fire and learn and grow.
I'm not the coach / person that makes everything easy and nice and hand holds all the time. To learn #graceandgrit ... sometimes it has to be tough. Sometimes you have to fend for yourself.


This thing Triathlon / Ironman. IT IS TOUGH. The expectation that you can just go out and do it yourself is short sighted and ... kind of uneducated. You don't know what you don't know. The first season is a huge learning curve. The risks are higher.


So if you struggle with some things ... GET HELP!!!! Practice. Do the work. Be responsible for yourself. Shy away from the victim mode, the just get by thoughts, the self doubt, the mental thoughts that say you aren't fast enough, you suck blah blah blah ... and get to work.


AIM FOR HAVING THE BEST SWIM EXIT PIC EVAH!!! You don't have to be Phelps fast. You need to finish that swim with a SMILE on your face!!!

SWIM CALM AND STRONG RESOURCES CLICK HERE!


#graceandgrit #swimcalmandstrong #bravesoul #doyourwork

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