Hi OwnPace Family,
Hope everyone is doing ok and staying safe. As we adhere to the stay home order, it came to my realization that this is the perfect time to work on our long term eating habits and create sustainable patterns. I noticed i’ve been eating more, some healthy, some not so much but overall i haven’t gained any weight and have been losing some weight actually. In this post, I’ll be sharing the way I’ve been eating that has kept in even better health than before the quarantine.
One of the biggest obstructions i hear as a health coach and trainer towards healthy eating is usually time. I do agree with a lot of these reasons because i’m usually in the same boat “I don’t have time to make breakfast so I skip it” or “I get home late and I’m tired so I eat takeout or whatever is available” and the worst of them all “eating at work”. While we are home, we have the perfect opportunity to establish our long term eating habits and I’m here to guide you through them.
There are 3 things i’ve noticed that have been a major contributing factor to being able to not only stay healthy, but get in better shape.
Preparation: this is probably the most important part. At home, you have 100% control over what you have around you to eat. so while at the grocery story make the right decisions i.e. almonds vs pringles as a snack so when you are home you have no choice but to make the right choice. Unhealthy snacking is one the top dietary contributors to weight gain. Also, while at home now, think of ways to prepare the foods you like in a time efficient manner so when we go back to work you are set up for success.
Balance: There is no secret that your body needs a mostly plant diet, but that doesn’t mean you have to be vegetarian., you just have to eat things in the right portions. The meat should not be the largest food item on the plate. Here are some guides
Flexibility: Don’t be too hard on yourself and don’t set strict rules. Unless you have a specific goal at hand that requires laser focus allow yourself some freedom. Remember we are trying to establish a life long habit not just a short term restriction. So allow yourself to have that dessert, that drink, that double portion and don’t feel bad about it as long as that is the exception and not the habit.
I call myself a flexitarian, I eat mostly plant-based foods but dabble in steak, chicken stir-fry or fish tacos etc. I like to think of it as a “pro-plant, not anti-meat dietary lifestyle,”. The biggest benefit is that its flexible and its all about giving yourself options.
What exactly does being a flexitarian entail? Does it mean eating animal protein once a week? Once a month? Once a day? “As the name suggests, the beauty of flexitarianism is that it’s all about options,” says Blatner.
You can embrace meatless Mondays, making 1 day a week meat-free. Or you can start by simply cutting the quantity of meat in certain meals; for example, replacing half the beef in burgers and tacos with mushrooms. You just have to work toward switching from a meat- heavy diet to a plant-based one.
Flexitarianism is also convenient when dining out. No more sticking to lackluster veggie menus! However, as demand for vegetarian options increases, more restaurants will offer a better range of meatless menu choices.
It Offers a Better Nutrient Balance: Plant-based foods are rich in fiber, disease-thwarting antioxidants and a number of vitamins (such as vitamin C) that you won’t find in meats. Yet, by including reasonable amounts of animal-based foods in your diet, you don’t have to worry as much about getting enough protein, calcium, vitamin D, iron and vitamin B12.
Flexitarian eating is ideal for those who want to prepare and eat more vegetarian meals but find it too arduous to commit [to going meatless] 100% of the time.Unlike so many other regimented dietary plans that make certain food off-limits, flexitarian eating is easy to stick to because the food options are wide open, as there are no forbidden edibles.” You just have to work toward switching from a meat-heavy diet to a plant-based one. Here are 3 suggested categories:
Beginner: eats two meatless meals a week.
Advanced: eats three to four meatless meals a week.
Expert: eats five or more plant-only meals a week
There so many benefits to eating this way such as:
Fat Loss: Plant-based meals are typically lower in calories, higher in fiber—to promote satiety—and with a lower proportion of calories from fat. You can expect to shed weight and body fat on a flexitarian diet only if you focus on eating reasonable portions of whole foods, such as beans and whole grains, as opposed to replacing animal protein with baked goods, bagels and large bowls of refined pasta.
Your bank account: Meat, fish and poultry tend to be among the most expensive items in the grocery cart, o buying more plant-based items like lentils can save a family a significant amount of money, especially given the increasing food prices. Another benefit of purchasing less meat is that when you do so, you can now afford to splurge on better-quality products, such as grass-fed beef and wild-caught Pacific salmon. Meat consumption becomes about quality, not quantity.
Saving the earth: replacing red meat and/or dairy with other protein sources such as eggs or vegetable-based dishes a single day per week could have the same climate impact as buying all household food from local providers.
Bottom line: A plant-heavy diet plus a little meat is good for your health, the planet and your pocket.