Ask a Well being Coach: How is your relationship with meals?

Hi folks, today we're back for another issue of Ask a Health Coach! Erin shares here her strategies to make health a priority during the pandemic and what to do if you feel like you are trying hard without getting much reward, and what to do on a typical day eats. Do you have any further questions? Keep her in Mark's Daily Apple Facebook group or in the comments below.

Annie asked:

"I like the way I feel when I eat clean, but meal preparation is always a minor part of all the other things I have to do, especially now that I work, parenting and teaching at home. " How can I take my time to eat healthier? "

You are not alone when you feel the pressure to do anything. Since all of our waking hours are occupied by professional and family responsibilities, it seems almost impossible to free up time for the insignificant like exercise and good food (which in my opinion is essential).

At first glance, the problem is pretty simple, right? There is not enough time. A day only has 24 hours anyway. But here's the deal People who feel they have the least amount of free time, those who feel the most overworked, do it to themselves.

In this study, 7,000 participants estimated how much time it took to meet their basic needs compared to the amount of free time they had on their schedules. It turns out that their time constraints were an illusion.

The pressures of what we have time to do and what not has more to do with the things we value than the number of hours in a day.

That being said, everything we do in life is a choice – what we eat, say, and do, where we spend our energy and money – they are all choices. And as you may have guessed, there are ramifications of those choices.

There is no doubt that your life is now busier than ever. You've probably never worn more hats in your life, but instead of looking back at the food or telling yourself you "don't have time," I suggest that you try paying a little more attention to it. Here's why.

If you choose not to make meal preparation a priority (or at least have healthy foods on hand) it can result in snacks being consumed throughout the day, less than ordering healthy takeaway options or not eating enough quality foods. which can lead to an after hours binge. And the consequences of those actions could mean it is you You feel foggy and tired every day, which makes it even harder to do all the things you need to do.

Remember, these are only consequences of your choices.

They also mention that when you eat clean, you love the way you feel. So you already know that it is worth taking good care of yourself. They know what it feels like when you can't stop eating goldfish crackers in front of the TV and not satisfied when you sit down for a balanced meal that is eaten slowly and savoring every fucking bite!

While you might not have time to spend hours in the kitchen, how about you toss something in the pot before the day starts? Or prepare a large amount of chilli or stew over the weekend. Or roast a whole chicken and some vegetables in the oven.

Again, decisions and priorities are important. How great would it be to have more focus throughout the day because you made the decision to put your health first? How amazing would it be to feel energized into the evening instead of feeling drained? Simply changing your priorities can help you see how dramatic you feel as the day progresses.

Adam asked:

"I'm really struggling here. With all of the time I spend reading labels and following my macros, I find that the effort becomes greater than the benefits. I do all of these things but don't see any real results. What gives?"

Ah, the sweet treat for bigger biceps or smaller pants size. You are not alone when it comes to getting results. Because of this, health and fitness is a $ 4.5 trillion industry. But I understand. You work diligently day after day and do not see the desired result.

A few different factors can play a role here, but one that you should consider is A phenomenon called discounting, which basically means that the more effort you put into something, the less valuable the reward becomes. In a study published in Cognitive Affective and Behavioral Neuroscience, researchers had participants complete two simple tasks that were rewarded with a cash prize. Sometimes the tasks involved a lot of effort, sometimes with little effort. They found that those who tried harder responded with less enthusiasm to the reward than those who did less work.

You can blame the nucleus accumbens for this. It is the part of the brain that is responsible for the reward cycle and is based on two essential neurotransmitters: dopamine and serotonin. In short, it's exactly how we're wired.

Does that mean you shouldn't try hard? It depends. In general, I don't subscribe to the typical diet culture where everything is weighed, evaluated and over-analyzed. I choose to teach my clients They have an effortless relationship with food in which they have filling, satisfying, and nutritious meals when they are hungry without managing every detail.

However, if you enjoy reading labels and managing your macros the way you do, go ahead. I've found that in situations where people actually enjoy the effort they make, the journey is more rewarding than the destination itself.

"I've been following Mark's diet for several years and I love to see posts about what he eats during the day. But what is your day like?"

First, let me say that knowing what works for you and your body is nutritional gold. It's really. You can read any nutrition book in the world, follow dozens of "healthy" food bloggers and influencers, and copy Mark's diet (or mine) to a discount, however Because everyone is unique and reacts differently to different foods, it is important to know what works for you.

For example, I follow the original style of eating pretty much as you might expect. Most nights you'll find me with a grilled ribeye and a plate of steamed vegetables smothered in butter. Maybe a square or two of dark chocolate. But sometimes I have an evening parting in good old fashioned carbohydrates and dairy products. For me, there is nothing better than enjoying a couple of perfectly crispy, salty fried potatoes accompanied by a thick drop of rich organic sour cream.

I know exactly how my body reacts to such foods. And with this information, I can self-medicate without a lot of fuss or worry. I encourage you to find out what works for you too. When you start your day with eggs and bacon, do you feel full or starving? When drinking coffee, are you wired or alert? If you indulge in carbohydrates, do you get sleepy or energized? Like I said, everyone is different and there isn't much research into how other people eat and you get the same answers as listening to your own body.

Do you have thoughts Share them in the comments below.

About the author

Erin Power

Erin Power is the coaching and curriculum director of the Primal Health Coach Institute. She also helps her clients reestablish loving and trusting relationships with their bodies – while restoring their metabolic health so they can lose fat and gain energy – through her own private health coaching practice, eat.simple.

If you are passionate about health and wellness and you want to help people like Erin for their clients every day, you should consider becoming a certified health coach yourself. In this special briefing event hosted by PHCI Co-Founder Mark Sisson, you will learn the three simple steps to building a successful health coaching business in a maximum of 6 months.

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