If you’re anything like me you grew up with meat and potatoes. I can’t help myself. I still plan meals around meat. There is a huge variety of food available today that wasn’t part of my small town, white childhood, like: quinoa, chick peas, soy or hemp hearts. Anything is possible, but it takes a little more effort to prepare food we’re not accustomed to cooking.

Mom wasn’t totally wrong. Protein is a macronutrient, so we can’t live without it, and meat supplies all nine essential amino acids that must come from our diet, making it a complete protein.

I’m not here to make meat a villain, but there is a cost to our health if we eat too much. Environmentally, we can do a lot better also. There are so many great reasons to eat less meat, including weight management, but this article is about alternatives.

Meat alternatives high in protein:
Fish
Seafood
Eggs
Dairy: particularly Greek yogurt and cottage cheese
Plant-based
Soy: milk, tofu, edamame, tempeh
Lentils
Beans: black, chickpea, kidney, cannellini, black-eyed, navy
Peas: yellow, green, split
Grains: Quinoa, wild rice, brown rice
Nuts
Seeds: pumpkin, sesame, flax, chia, hemp

This is not an exhaustive list by any means. If you want to be adventurous there are more high protein sources that are lesser known. Most foods, including vegetables, contain a small amount of protein. Know that not all sources are complete proteins, however, meaning they don’t supply all the essential amino acids.

The key is to eat a wide variety of foods to get all the nutrients you need. It’s a simple as beans paired with grains, for example, to supply a complete protein. When in doubt about your protein needs and/or your consumption consult a registered dietitian.

Here’s a way of looking at getting more meatless meals in your diet.

1. Choose the food you’d like to eat. See list above for ideas.
2. Consider how you’d like to have it. Will it be a soup, salad, snacks, stir fries, smoothies, burgers, or a stew?

In other words, you could have black beans in a salad, chili, burger or soup. Quinoa works as a salad, with stir fries instead of rice or noodles, or a pilaf on the side. Nuts, nut butters and seeds don’t make a meal, but use them in smoothies, to enhance everything, or as a snack food.

Try substituting vegetables or plant-based foods for meat in dishes like chili, lasagna or tacos – or go half plant-based and half meat.

My interest and motivation in joining the Meatless Monday movement is for personal and planetary health. You certainly don’t have to be a strict vegan or even a vegetarian to benefit. Every small action you take matters.

For everything you want to know about protein and plant-based alternatives look here. Follow the many links within for specifics.

If you’re mostly curious about the musical fruit it’s all here.

Thanks for listening and helping me sort this out. I’ve settled on black bean burgers for dinner tonight, with tomatoes and pickles, and a side of mushrooms and onions. Yum.

Of course, being Easter weekend, you’re probably going to cook a big turkey, (tofurky?) or a ham, as I will. That’s okay, cuz Monday follows soon after. Happy Easter.

The post What to Eat Other than Meat appeared first on Weight and Wellness Coach.

Ha! I thought it would be much easier . . . and quicker.  I have yet to create anything of worth. I’m not sure this will be my thing. And I’ve invested so much time already!

Do you ever feel like giving up on learning new skills, losing weight or changing habits? Change is hard. The question I always ask clients who are short on success is, “Is it still a worthy goal?” or “Do you still want this?” If the answer is ‘yes’ then it’s time to change something up, like scaling back the goal or tweaking it somehow, so success can be achieved in increments.

A wise friend recently said, “When you stop running after what you seek, what you seek starts running after you.” In other words, are you trying to catch your shadow or are you facing the light?

Focusing on the process versus the result is yet another way of looking at this. As I said above, I wanted to learn a new process, but maybe my goal or result orientation has been getting in the way. I have deadlines, after all.

Trying hard is pressure we apply to ourselves that can get in the way of inspired action, creativity, intuition and presence. Presence is the answer, really. The trouble with goals is they have us oriented to the future. You know, timelines, deadlines, deliverables, results.

I know you might be thinking that trying or working hard got you where you are. Maybe. Or was it more about clarity and commitment?

Whatever you seek, have patience in, and pleasure for the learning curve. Be willing to fail. The ego hates that. But personally, I hope there will always be a learning curve.

There are all kinds of artists who crank out the same stuff year after year, because they know it sells. Frankly, consumers often like that predictability and can be grumpy about the evolution of an artist.

As far as my monoprinting goes, it’s not like I haven’t learned anything. There are still things I’d like to try, and a few hundred YouTube videos I haven’t seen. I guess I’m not giving up.

How about you? Before you throw in the towel answer these questions.

• Is it still a worthy goal?
• Are you willing to fail?
• What have you learned?
• Are you chasing your shadow or facing the light?
• Do you need more clarity?
• Are you anchored in the present moment?

Hang on. We could be ready for a breakthrough.

The post Before you Give Up appeared first on Weight and Wellness Coach.

If you’re struggling to be better at something and feel a little defeated with little to no progress, this message is for you.

It’s okay. You’re okay. You are enough.

Furthermore:
You are smart enough.
You are attractive enough.
You are important.
You make a difference.
You have worth.
You are deserving.
You are capable.
You are real.
You are loved.

When you find kindness and compassion for yourself, especially when you’re at your worst, and work from a place of self-acceptance versus inadequacy, you just might be more successful with whatever you endeavor.

“I’ve come to realize that it’s not the painting that is the work in progress…it’s me.” – Jane Burton

Every minute of every day holds more opportunity.

The post You are Enough appeared first on Weight and Wellness Coach.

This might be more obvious to pet owners, but bear with me. I learned:

How dogs love freely
Ziggy doesn’t choose or judge. Everyone he meets is a potential friend. All he wants is a little love back. Okay – a lot of love. Dog sitters were an obvious choice for such a people-loving, affectionate dog.

How dogs’ needs are simple
No streaming services, or fancy things required. Just food and water, rest, tennis balls and lots of loving.

How little dogs eat
Besides grass, twigs and the odd Christmas tree ornament Ziggy eats the exact same thing, once a day. And he often leaves food in his bowl. It seemed to be hardly anything for his 52 pounds.

How much sleep and exercise are required
Okay, there is a heavy emphasis on sleep, but what else can a dog do without the ability to use a smart phone or ride a bike? Walking twice a day is something.

How dogs are like us
We want to eat what’s easy and not always good for us and we might eat on the sneak.

Our dog training emphasized no human food. We did not understand that meant not even bread can be left out. (See no experience above.) Ziggy waited a week until we had fallen in love with him and was left alone, then went counter surfing.

What Ziggy shows us:

• Keep food out of sight, especially the food you want to eat less of. Like Pavlov’s (and my sister’s) dog, you will salivate and secrete insulin just thinking about, smelling or seeing food, which makes you hungry. If you see it, you’ll eat more of it. Willpower is limited.

The candy-on-the-desk study by Dr. Brian Wansink, Professor of Human Behavior and Director of the Food and Brand Lab at Cornell University shows us how we eat more of what we see.

• It’s good to have a team to support you. Family, friends, trainers, coaches, medical professionals, teachers…Who do you have or need right now? Ziggy had a team of sitters.
• We need less food and more exercise and rest. Nothing new here.
• Love unconditionally.

It’s a new day. It’s a new year. As Ted Lasso says, “Be a goldfish.” Or a dog.

Happy New Year.

The post Counter Surfing for Snacks appeared first on Weight and Wellness Coach.

I made a commitment to myself that day. I will continue to lift weights until I’m 70 years old. Then I will re-evaluate. Seriously. (900 plus workouts to go.)

Since Covid coincided with a shoulder injury and the closing of my gym, I lost some strength I’ve never recovered while working out at home. That was part of my mind chatter that day. “What’s the point?” I asked myself. But then the answers rushed in.

My Top Reasons for Being Active
Longevity
Integrity
Stress release
Fun

Other Important Reasons/Benefits
– Physical strength
– Mood enhancement
– Injury prevention
– Cognitive function
– Posture
– Flexibility
– Disease prevention and management
– Appearance and/or weight management
– Energy
– Sleep

With such a long list of benefits it’s surprising it can be so hard to get to the business of physical activity. But it is. You know what I’m talking about. If you want to be active the key is to choose the activity you will do, then commit to it – with a schedule.

I just cannot/will not get myself in a swimming pool in the middle of winter. Running lost its appeal years ago. But I like lifting weights, cycling and yoga.

What activity is most desirable, or least awful, to you? Walking? Team sports? Dance? Pickle ball? Does your activity need to be: fun, fast, indoors, outdoors, in a group or solitary?

If you’re ambivalent, you don’t need to commit for years ahead like me, try one month, or even a week. If you’re still kicking after that time, commit to another week or month. No one regrets being active after the fact. You will always feel better, notwithstanding some muscle stiffness.

Why do you floss your teeth, shovel your walks, or get mammograms? It’s not likely for the pleasure of it. There are good reasons you do. Know your reasons. Why is it important for you to be active? That’s where you find your mojo to show up.

Am I going to count down to age 70? Definitely not! What I will do is keep to my schedule and notice the immediate benefits. I will allow myself to celebrate, to feel that sense of accomplishment for having pulled off yet another workout – every time I do it.

If you are active, keep going. I celebrate you.

The post Finding My Mojo for 900 More Workouts appeared first on Weight and Wellness Coach.

Even in death, alongside the grief, there is reason to celebrate. And that we did.

No matter where you look celebration is a common form of history. Every culture has its traditions and rituals, big and small. While many celebrations are predicated by the calendar, many are not.

All too often we move through life focused on the next goal and neglect to stop and reflect on the individual milestones worth celebrating. Minimizing accomplishments does nothing to strengthen our personal power or our communities.

Celebrating others is important too. Every achievement has significance with a deserving person or team behind it. Parades aren’t always required. Acknowledgment can be a simple pat on the back. It’s the acknowledgment that’s most important.

I find clients almost always minimize or negate their wins as they focus more on what was not achieved. No matter how big and/or distant the ultimate goal might be it’s the small wins that get you there over time. They’re worth acknowledging. The glory of recognizing even a tiny improvement is motivating and begets more success.

What small or large personal milestones are you due to recognize? I’m not asking which of these things are you doing well 100% of the time. That’s not likely. Consider small improvements as wins. 

Are you:
1. getting to bed earlier?
2. handling stress better?
3. asking for and/or accepting support?
4. eating for physical vs emotional hunger?
5. moving your body more?
6. feeling stronger?
7. accepting yourself at any size?
8. no longer weighing yourself constantly?
9. eating smaller portions?
10. eating more vegetables?
11. packing a lunch more often?
12. cooking at home more often?
13. drinking more water and less sugary drinks?
14. teaching people how to treat you?
15. becoming more resilient?

Now how would you like to celebrate your success?

Food and drink are a part of celebrations everywhere, but be careful about undoing your hard-earned accomplishments if weight loss is your goal. (Everything in moderation. It just wouldn’t be right if I didn’t mention this sober advice.)

Maybe you can get creative about other rewards that are also suitable, like: a new book, fresh flowers, hiring a service or attending an event.

Let the reward be commensurate with the accomplishment. Remember, it’s the acknowledgment that’s most important. The rest are details.

Another way to celebrate your success is to tell someone. Shout it from the rooftop, post it to social media or tell a friend and drink in the endorsement that follows.

I’m thinking ahead about the details of my next significant birthday. A parade might be just the thing. Formality is fine, but having fun is more fitting.

The post 15 Personal Reasons to Celebrate appeared first on Weight and Wellness Coach.

Is it a desire to be seen and admired? I don’t know. I suppose it could be money. But I doubt the money is that compelling. What’s your price? What would it take for you to step on that stage?

Before you answer, know that good looks or a perfect body are not required . . . not that you aren’t nice to look at! In fact, generous bellies and bosoms are more likely to get you the job and is what artists appreciate in a subject.

What is required of a model is the ability to quickly and creatively change poses (every 30-60 seconds to start) and then to be able to hold a long pose (15 – 60 minutes) without moving. Most importantly, you need to be very comfortable in your own skin.

Being disgusted with yourself will not inspire great art and does not provide motivation or a healthy environment for change either, if that’s what you’re looking for. It provides negative feelings, which actually get in the way of positive behavior.

Next time you’re judging yourself for how you look, choose to love that body you don’t like instead. Send love to the parts you judge most harshly.

Don’t worry. You won’t become complacent because you love yourself as you are. But you just might feel better. Try to come from a place of self-acceptance and self-love and see what happens – with or without your clothes.

The post The Skin You’re In appeared first on Weight and Wellness Coach.

Do you start with a bag of licorice for the road? Next up, burgers and ice cream, with lots of beer to wash it down. Sounds good, right?

I often wonder why we associate vacations with excess food and drink. We let our good habits go and open the flood gates for feasting we might later regret.

Vacation is a special time we work all year to enjoy, so we want to enjoy it in every way. It’s about deservedness. And celebration! We want it to be special, to feel special, to be different.

Of course we all deserve a break that feels special. There is no doubt about that. Before you let your hair down, consider that it’s much easier to not gain weight than it is to lose it and keep it off.

How do you want your vacation, or your summer to look?
What things besides food and drink might also feel special and celebratory?
What habits and behaviors are currently working for you?

If you find yourself becoming unhinged during these summer months consider these points.
• Plan ahead. Consider your end goals and how they are best achieved.
• Maintain some routine, be it hours of sleep, diet, how often you need to eat, or physical activity.
• Know yourself. Consider your existing health, preferences, what agrees or doesn’t agree with you and follow through.
• Go easy on sugary drinks and alcohol. They are empty calories, i.e. no nutrition.
• Watch your portions. A healthy diet can include anything you might want to have. Just keep it to a reasonable amount.
• Change your belief about treats. Fruit and vegetables in season are also a treat. But we really shouldn’t give treat status to anything if everything is allowed in moderation.

This begs the question, what should be different about summer vacation? How about:
– Going someplace you don’t always go, or have never been.
– Seeing things you haven’t seen.
– Doing things you haven’t done.
– Connecting with people you don’t often see.

Vacation holds the potential for great things besides filling our bellies. On the upside, summer inspires more physical activity because the weather outdoors just seems to make everything easier, and provides more options.

It’s not that the activity cancels the ice cream. It doesn’t. You can’t outrun a bad diet. But you can always enjoy the benefits of a strong and fit body no matter what.

Happy summer!

The post Your Summer Psyche – Making it Work appeared first on Weight and Wellness Coach.

1. Biology
This is the most important and primary reason for weight regain. It is an evolutionary safety measure on the part of your brain to protect you against death. It works by increasing appetite and decreasing metabolic rate.

All the other reasons make the biology more complicated.

2. Dieting
The risk of weight regain is greater the more diet-like the weight loss method. i.e.: if the calorie intake is unsustainable, the level and type of effort is unsustainable, or the acceptance and commitment to a normal life that includes fun, food and drink is not included.

3. A change in your environment and external cues
If the environment/cues experienced during weight loss change, weight regain will follow. A sustained change, like: a new work environment, a new roommate or social life are likely to trigger the subconscious motivation to eat.

4. Discontinuation or poor compliance with anti-obesity medications
Anti-obesity medications defend against your biology in terms of appetite and intake. If they are discontinued, or not adhered to, weight regain occurs.

Read more about obesity medications at Obesity Canada.*

5. Self-critical thinking that follows setbacks
This is the most under-estimated non-biological complication of weight loss. If you respond to setbacks like a weekend of over consumption or a small weight gain with self-criticism you’re likely headed for weight regain.

6. Weight-promoting medication(s)
Many common medications can have a side effect of weight gain. Weight regain may be caused by the addition of a weight-promoting medication.

7. Modulators
This refers to internal states like: stress, fatigue, depressed mood and lower levels of activity that may promote weight regain. Each of these can increase motivation to eat and decrease restraint.

Obviously, there is nothing any weight and wellness coach can do about your biology, the side effects of medications or the new roommate.

But I can certainly help you with options to strict dieting, self-criticism and modulators like stress. Knowing deep in your bones why you want to lose weight and maintain it, learning to self-regulate your emotions and curb emotional eating are all part of what I do.

Your best weight is the weight you achieve when you commit to a lifestyle that you can happily maintain – a “life”style that’s sustainable! We can’t all be thin or blue-eyed. I also support you to move towards self-acceptance.

Read the full post by Dr. Macklin here.

*I can’t say how widely obesity medications are used or how difficult they are to access. If you can, I’d love to hear from you.

The post 7 Reasons for Weight Regain appeared first on Weight and Wellness Coach.

Like many mountain trails it was the width of a horse path and embedded with fist-sized rocks. I didn’t see the rocks from where I waited.

Off I went into the small ditch, gathering speed, then up and up . . . . . then down, down, . . . DOWN. I failed to navigate the rocks and slid down the slope with my bike on top of me and my head pointed downhill. Other than a bruise to my ego and a stiff neck I was unharmed.

We can never know all that lies ahead when we start out full of desire, confidence and ambition. And what about when we’re not so confident or ambitious? One little rock in the road and we might look for a detour, or give it all up.

As I had no choice but to brush myself off and keep going (we were in bear country, after all) that’s just what I did, with no mercy from the mountain. The long, slow incline that followed was unavoidable.

Seven Rules for Achieving Your Goals and Ambitions:

1. Commit to your healthy lifestyle goals for life. It’s called “life”style for a reason. It’s about your life choices. Short term commitments, like with weight loss, can do more harm than good.
2. Success is not a straight line. There will be ups and downs (hills and valleys) in your journey.
3. Shoot for consistency versus perfection. And I don’t mean perfectly consistent.
4. Ask for what you need. “Move out of my way,” or, “Help me get up.”
5. Keep your eyes on the road with an occasional glance on the prize.
6. Be really clear on the prize, or the end goal. But more importantly, be really clear on why you want what you want. That’s what keeps you moving forward.
7. Take small steps. Every journey is made up of one small step after the other. Dramatic spills not required.

Never mind the rocks. Were we a little fearful of running into grizzlies? Of course we were! We saw three from our car so we knew it wasn’t just the stuff of travel brochures. We did what we needed to balance feeling safe while being able to enjoy exploring the mountains.

The prospect of weight loss, or many other goals, can feel just as threatening as bears in the bush. When you manage the fears and the threats to allow you to feel safe, along with the more obvious actions required, you stand a much better chance of making it up the rocky path.

The post Balancing Ambition with Adversity – 7 Rules appeared first on Weight and Wellness Coach.