Ask a health coach: motivation, meal plans, and eating management

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Hi folks, Erin is back to answering more of your questions about feeding those who eat, how to stay motivated when you don’t see results and the real reason why meal plans don’t work. Do you have more questions about health and wellness for Erin? Leave them in the comments below or go to Mark’s Apple Daily Facebook Group.

Lucas asked:
“While I’m fine with my basic lifestyle, I’d like help for my 3-year-old son to eat better. Easily, my wife and I (the woman isn’t that primitive) have been buying things from him. processed and since I stay home, I have more control over their schedule and diet most of the time.What are some strategies I can implement to get you to eat healthier foods and what kind of foods have I eaten? to feed? “

Trust me Lucas, you are not alone in this battle. Many of my clients are moms and dads in this same situation between a rock and a hard place. As you mentioned, you’re doing well on your primary trip, but it’s not that easy for everyone. Especially children.

Think about what it took to get to where you are now. Maybe you were tired of carrying extra weight. Or you were fed up with fighting cravings or fatigue. Or you didn’t want to follow the traditional route of developing a chronic illness. Toddlers don’t have that. Your picky eater has no motivation to want to change their food preferences. Accompany it with the fact that you’re probably bombarded with super nice foods that come out of brightly colored containers, and it’s no wonder you’re not too excited to give up your mac ’n cheese and chicken nuggets for the chop and sautéed vegetables.

Excessive consumption of processed foods has been shown to cause all kinds of conditions, including type 2 diabetes in children under 18 years of age. And if you start them with these foods for “ease,” you’re actually making things harder for them later in life.

Remember that you and your wife are the ones who buy the groceries. You have the opportunity to change your child’s habits and patterns before he or she is out there making decisions for himself or herself.

How to change the preferences of a demanding food

This study of the University of Alberta showed that children involved in food preparation were more likely to make healthy decisions when it came to meals. The researchers asked 3,398 fifth-graders how often they helped prepare food at home and then assessed their preference for things like fruits and vegetables. Not surprisingly, they found that up to 93% of children reported helping their parents when eating at least once a month. And the more they helped, the more often they chose healthy foods.

Instead of forcing the problem, it usually leads to a power struggle, and possibly a dysfunctional relationship with food, follow the research and learn how to help him overcome the demanding food and make healthy eating fun for everyone.

  1. Get him involved. Look for recipes together, go shopping together and then dine together. Being part of the process of preparing a meal makes you more interested in eating it.
  2. Make simple exchanges. Instead of immersing yourself directly in meat and vegetable mode, start slowly. Change your favorite juice for the fresh fruit version. Or do a healthier holiday treatment with better ingredients for you.
  3. Feed him when he is hungry. The right timing of meals can make the difference between being curious to try something new and a complete rage.
  4. Be smart with new foods. Studies show that the palates are more demanding preferred new foods when combined with familiar flavors. Does your child love to drown everything on the ranch or ketchup? Feel free to keep some of these old favorites when you introduce something new.
  5. Walk the talk. You mentioned that your wife is not so primitive. Just consider what your little one sees at home. Kids are smart. And if you notice that the mother is loaded with processed food, even if you are not, there is a good chance that she will follow you.

Debra asked:
“I’ve been doing Primal for about 2 months and I’m starting to struggle. I haven’t lost a day of exercise for 2 months and I’ve slowly improved my eating habits. I had a goal before the holidays and I didn’t achieve it so I’m a little disappointed. How do I stay motivated when the results are so slow? “

If there’s one thing I tell my health coaching clients over and over again, it’s this: getting comfortable with undramatic efforts. I know it’s not sexy to go slow, especially when you have no motivation and the mind-boggling (and extremely unhealthy) before and after spread to all social media. Dietary culture tells us that this kind of glow is normal. It is not at all.

The slow process is the best kind of progress

Fast progress is rarely real. I, research shows it is not sustainable. Of course, you can micromanage your caloric intake or “low diet” until you reach your goal. But then what? What happens when you start eating normally? You are unlikely to have increased your extra weight quickly, so why does it come off quickly? This is the time to practice the art of patience.

I’m not here to give you a motivational talk for cheerleaders. I won’t say, “You can do it!” or the hard love version, “just suck it!” Instead, I will share some wisdom with you.

Real change and personal growth are not easy. They require self-compassion and radical honesty, two traits of human behavior that I think we could all improve. I know you’re discouraged with your results, but instead of focusing on the fact that you haven’t reached your goal yet, take this time to look at the positives:

  • Celebrate victories. You said two months ago that you didn’t miss a day of exercise and that you had improved your eating habits. They are two victories in my book.
  • Stop punishing yourself. You did nothing to deserve a slap on the wrist. Your stories or limiting beliefs (these are the thoughts that go through your head) try to convince yourself that you have failed because you have not achieved any goals, but these are based only on previous programming and are not, in fact, true statements.
  • Learn to love gray areas. We live in a very black or white society and the gray areas in between are often ruled out. I assure you this is where the magic happens, so learn to love them.

Working with yourself is hard, frustrating and even painful at times. It is also 100% worth it. Offer yourself the kindness of not giving up on yourself.

I know you can do that. But if you need extra health training help to move forward, I recommend you take a look myPrimalCoach. It’s Mark’s latest venture and it’s a powerful way to work with a real 1 to 1 health trainer from the comfort of your own home. We built it taking into account real change and personal growth.

Debbie asked:
“I know what my macros should be, but trying to get my meals to match them has proven to be more than difficult. Can you recommend a good program that allows you to combine meal plans (with recipes) based on individual macros?

Here’s the topic of meal plans. In general, they suck; they don’t teach you anything about food and can be a little boring and inflexible. And they rarely last. Many nutrition and health coaches are trained to offer their clients meal plans (fortunately, those who graduate from the Primary Health Coach Institute know better), but just because meal plans are a staple in the world of health and fitness, doesn’t mean they’re a good thing. And they’re probably not what you need.

Here’s why meal plans don’t work

More than 45 million people start a new way of eating every year and most of them don’t stay there. Here’s why. With traditional diets and meal plans, you are asked to eat a specific amount of something specific at a particular time. Maybe you’re thinking, YES, that’s exactly what I want! Except it is not. While this might work for a few days, or if you’re lucky, a few weeks will ultimately be one of three things:

  1. Life gets in the way. As much as you are excited to have a plan fully exposed to you, there will come a time when you will stop following it. Maybe you work late or forget to buy groceries, or your kids are sick, or the sky doesn’t allow you to go on vacation. Strict meal plans usually do not favor the ups and downs of life.
  2. Your inner rebel enters. Even if you’ve made the effort to find a meal plan or pay someone to prepare one for you, there’s a little thing called your inner rebel which can sabotage your efforts. This is the part of you that subconsciously resists when you feel compelled to do something.
  3. You hate it. Sounds dramatic, right? But food is one of the joys of life. And when you become so rigid around what you eat, you start to get scared of the idea of ​​making eggs (again) or having to skip the happy hour so you can make the grilled food of the week.

These are just some of the reasons I don’t make meal plans. If it were you, I would familiarize myself with what foods support you and make you feel vibrant and healthy, and then learn how to cook these foods in a way you like. Do not outsource this. Instead, spend some time at work. As the saying goes, give a fish to a man and feed him for a day. Teach a man to fish and feed him for life.

Tell me what you think next. And if you want to work with your own health coach, visit the new one myPrimalCoach place and let me know what you think too.

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About the author

Erin Power is the Director of Coaching and Curriculum at Primary Health Coach Institute. It also helps your clients regain a loving and trusting relationship with their body, while restoring their metabolic health, so that they can lose fat and gain energy, through their own private health coaching practice. menjar.simple.

If you have a passion for health and wellness and want to help people like Erin every day for their clients, consider becoming a certified health coach yourself. Learn the 3 Easy Steps to Creating a Successful Health Training Business in 6 Months or Less special briefing organized by PHCI co-founder Mark Sisson.

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