Hi, I'm Amanda! I help active women 40+ create a healthy relationship with food and their body through intuitive eating, mindfulness, and gentle nutrition. Learn to undiet your life with the latest Savor Food and Body Podcast episodes, blog posts, and free downloads at www.alpinenutrition.org
👉Lowering the bar isn't failing - Trust me ðŸ«
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"Can I get arugula on the pizza instead of artichoke hearts?" Theresa asked She's not a fan of artichoke heart textures (me neither!) and she knows having more greens helps her digest pizza better, not to mention benefits her cardiovascular health. Hi Reader! Can you "think about it (food)" without food rules yet? Theresa's pizza order is a good example of the lesson in last week's email - finding the sweet spot between what your body needs to eat (more greens = better cardiovascular health) and what you want to eat (pizza on a Friday night out with friends!). So, how do you do that in real life? How do you make the conscious choice to ask for more greens or a salad with your pizza - without feeling diet-y? Say you want to improve your cardiovascular health because, as estrogen declines through the menopause transition, your cholesterol levels increase. Pair that with a family history of heart disease, and you have a good reason 'why' your body needs more heart-healthy eating. Adding greens or a salad to dinner is one behavior-based goal to support your body's needs to reduce your risk of heart disease. Let's look at some other examples: ​ ​ See where I'm going with this, NAME? Now you try. "Thinking about it (food)." Create 2-3 behavior-based goals to find the sweet spot of satisfaction between what your body needs to eat based on your 'why' (ie, health concerns) and what your body/mouth wants to eat. Be as specific as possible. How many times per week (I suggested no more than 3)? What days of the week? What's the behavior (food-related)? Keep it easy. Lower the bar when you need to. If you don't have the capacity to do 3 goals in a month, do two. If you can't practice 3 times per week, practice the behavior twice. I'd love to hear what behavior-based goals you're working on and help troubleshoot where you're getting stuck. Don't be shy! Hit reply! You've got this! Have a great weekend savoring food and your body! Amanda ​ PS: What did you think of the 4-week online course I created to help you keep gentle nutrition easy, delicious, and doable no matter what your 'why' is? ​Click here for info and enrollment​ You could be "thinking about it (food)" with freedom and ease before the holidays! ​ PSS: How to create behavior-based practices that honor what your body needs to eat and what you want to eat. Watch the video! Keep it easy. Lower the bar when you need to. If you don't have the capacity to do 3 goals in a month, do two. If you can't practice 3 times per week, try practicing the behavior twice. |
Alpine Nutrition
Hi, I'm Amanda! I help active women 40+ create a healthy relationship with food and their body through intuitive eating, mindfulness, and gentle nutrition. Learn to undiet your life with the latest Savor Food and Body Podcast episodes, blog posts, and free downloads at www.alpinenutrition.org
Did you see the picture from Thanksgiving on Facebook, Reader? How did it make you feel about your body? On a recent call with the Midlife Feast Community, we talked about ways to support self-care and negative body image moments during the holidays. Movement and the mindset are at the top of the list for many Featers. Finding fun ways to move your body this season is a great way to help decrease stress and the critical body image voice. But what if it’s difficult to get in exercise due to...
Hey, how was your Thanksgiving Reader? "That's a loaded question," said Liz at the start of our session this week. "What happened?" I asked "I hit a deer on the way to my sister's for the holiday - well, almost hit the deer. I swerved to avoid it, skidded through a ditch, and took out a farmer's fence in the process." "Whoa! Fine for the deer, how about you?" "I'm fine. No major injuries other than a little soreness. My car, on the other hand. Totaled." "And I got a traffic ticket for...
"It's not Thanksgiving unless you hear that slurrrp, plop as the cranberry sauce exits the can," said one of my grad school housemates. With the rings of the can tattooed loud and proud around the middle of the burgundy-colored jello-like cylinder, that sound was the holiday for her, not in my world. I'm NOT team-canned cranberry sauce. Can it even be called a sauce if you have to slice it with a knife? My culinary dietitian brain exploded when my housemate assured me that the canned cran...