Do you love your weekly cheat meal? Do you have picky eaters in your family? Or maybe your goal is to get the enduring favorite, the PSL, as we speak. This week Erin Power, PHCI Coaching Director, is here to answer the pressing question: How bad is it really? And you might be surprised at the answers. Remember that you can ask your questions in the MDA Facebook group or under this post in the comments section.
“I can’t resist these pumpkin spice slats. Tell me they are not as bad for me as I think they are “
Who doesn’t look forward to a good old PSL? The cinnamon, the nutmeg, the whopping 50 grams of sugar. While it is true that Sugar is linked to so many things that you don’t want, like diabetes, high blood pressure, and obesity To say the least, it’s actually not a hill worth dying over. At least not for me.
Get your fall spices with Primal Kitchen® Chai? ?Tea? Collagen? ? Keto? ?Bar? Drink mix
Many of my clients are trained to panic when they see the sugar grams sneak in. They ask me how many grams to aim for per day. Or they would like a suggestion to replace the sugar with a in their favorite * treats * more natural sweeteners like honey or maple syrup or less calories like monk fruit.
But here’s the deal, sugar is sugar. And Provided you don’t suck up seasonal drinks like these every day, the calories you ingest won’t damage or destroy the metabolic bank. This is what is so great about our body. We can train them to freak out when we eat something we believe we shouldn’t even look at, just as easily as we can have the knowing confidence that our body has the metabolic flexibility to handle it.
If you’ve never heard of me, our bodies are miraculous organisms. We are designed to constantly respond and adapt to changes in our environment, to be successful in some cases and to make course corrections with ease in others.
I’m not saying that sugar is not addicting. It can be absolute. But there’s a difference between sprinkling PSL syrup in your now and then latte and consuming overly processed Frankenfoods on a regular basis Not only are these loaded with multiple sugars, but also industrialized oils and preservatives that your body doesn’t even recognize.
Plain and simple, I just can’t get too upset about sugar. And my * official * recommendation is that neither should you. Especially around something that will be gone (at least temporarily) before Thanksgiving rolls around.
“I know fraudulent meals are supposed to keep you updated, but I’m always massively hungry the next day. Any advice? “
To be honest, I am frightened when I hear the phrase cheating day. It is a term that is rooted in diet culture and reinforces the labeling of “good foods” versus “bad foods”. But to answer your question, I will overcome my own problems.
For those who don’t know A fraudulent meal usually contains more calories and carbohydrates than you are used to. Basically, it’s a meal where you can eat whatever you want without worrying about it falling into your macro split or fitting into the Primal Blueprint food pyramid.
And yes, scheduled fraudulent meals can have benefits. They can help you replenish your will to stay on course and quit a potentially monotonous high protein and veg diet. There is even some evidence that it can boost your metabolism and sustain your weight loss by increasing leptin levels and restoring thyroid function – two things that are often affected by prolonged calorie restriction.
So there are definitely pluses.
However, The negative aspects of water make-up can outweigh the advantagesand it looks like you’re just starting to notice some of these negatives.
Many people consider the way they eat a diet, which for me is a temporary change in lifestyle. If this is the case with you, you may be using your cheat meal to reward yourself for making good choices. Unfortunately, this type of thinking can backfire and lead to overeating, gas, and a host of other harmful consequences. And only during the deceit meal.
While some people find that a fraudulent meal will reduce their hunger the next day, it sounds like your body is receiving a different message. Your body may not recognize that your refeeding is finished and so will send you the signal to keep eating all carbohydrates. That turns a cheating meal into a cheating day, or even an entire cheating weekend.
My goal as a health coach is to help my clients develop an effortless relationship with food. One where there are no “good” or “bad” foods, no need to refeed, no yojoing, and no guilt, shame, or days spent knuckling them through cravings.
When fraudulent meals work for you, you have more power. But (and this is just a guess), I don’t think they do. I think they create more challenges than they are worth. It might be better to do an 80/20 breakdown, focusing on the foods that make your body feel good 80% of the time and make life happen the other 20%.
“I feel pretty awful about some of the things I feed my kids, but they are picky eaters. Any tips or tricks for transitioning to a pristine diet with young children or is it better to wait until they are older and have a more mature palette? “
I have no children so I cannot comment on this personally from a parental perspective. But most of my clients are mothers and fathers, so I’ll ask you the same question I ask them when this topic comes up.
Who is shopping in your home? Is it your kids Or is it you and / or your partner? I realize I’m a bit sarcastic here, but I’m trying to prove a point.
Assuming your children don’t buy their own food, you actually have a say in what goes into their mouths. If you want them to eat cauliflower rice instead of white rice, don’t buy white rice. If you want them to choose fresh fruit instead of junk-filled fruit leathers, don’t put them in your shopping cart.
I already know what you are thinking. What if they don’t eat? Aren’t they starving? How do they get enough nutrients?
I’ll be happy to answer that with: How many nutrients do you think you get from your grape drink and cheese balls? Not many. Not only that, They are slowly preparing them to be part of a growing epidemic of young people who have to deal with obesity-related diseases like type 2 diabetes before they even move out of the house.
Here’s the good news. It is possible to change your children’s preferences for certain foods. Studies at the University of Alberta showed that children who were involved in food preparation were actually more likely to make healthier choices with meals. Here are some strategies to help make the transition easier:
- Don’t force it. Nobody likes being pressured to try new things – especially when those things are green and green and completely alien to them.
- Keep it simple Sometimes kids aren’t that picky about flavors as they prefer their food to be less fussy. So leave the complex sauces and spices off your plate for the time being.
- Get them involved. When kids review recipes or chopping vegetables together, they feel like they have a say and have a sense of control, which makes them more comfortable choosing healthier options.
- Go the conversation. Make sure your behavior matches your language. If you want them to primarily eat more but stock up on junk food, mixed messages will be sent. Stock your home with the groceries you want them to eat and leave the rest of the stuff in the store.
What are your thoughts? Do you agree? Share your experience in the comments.
About the author
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 self-certified health coach. 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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