Ideal Protein can change your life when you treat it like a
lifestyle change! Phases 1-3 are all
about building a strong foundation so when you get to Phase 4, you will be able
to make good choices. Today, I’m sharing
with you some tips that have worked for me ~ these are the habits, routines,
and beliefs that have helped me get through 2 years of Phase 1 and ready to
tackle Phase 4!
1.
Plan,
plan, plan! Remember the old adage – “If
you fail to plan, you plan to fail?”
Yes, this one is big. Grab a meal
planning form from your coach, find a fancy one from Pinterest, or just use a
plain piece of notebook paper and sketch out your menu for the week. From
your menu, make your grocery list and stick to it.
2.
Prep your foods as much as possible. When you go for your groceries and buy all
those vegetables, set aside time within 24 hours to get them all cleaned up and
cut up. My weekly grocery trip usually has
colored peppers, celery, and cucumbers.
I fill up my sink with cold water, dump in all the veggies, add a little
vinegar and let soak for 10 minutes or so.
And then get that chopping done! I
also like to get all of my cooking done for the week at the same time. It helps me tremendously to spend a couple of
hours on Sunday and do all this work. My
go to meals include jar salads, soups, and favorite recipes from Janeva’s
cookbook. I’ll double or triple the
recipes and divide everything into individual servings. Then, I can just grab my meals and go. Find a routine that works for you!
3.
Try new foods, recipes and cooking methods.
Since I’ve begun Ideal Protein, I’ve tried so many new vegetables – and I’ve
come to love them! There were even a few that I didn’t like the first time I
tried them, but I gave them another shot later on. Try a new method of cooking
it or find a different recipe. This is
especially true for some of the Ideal Protein foods. At one point, I got a box of milk chocolate
pudding mix; made it as a pudding and didn’t like it at all. But, then I combined it with the pancake mix
and made one of Janeva’s muffin recipes; now the milk chocolate pudding mix is
a staple in my cupboard! And don’t give
up! The first several times that I tried
to make cauliflower mashed ‘potatoes’ were huge disasters (sometime, I’ll have
to tell you about the finger vs immersion blender incident; needless to say –
the blender won that round!) But, I did
my research online, tried other methods and finally perfected that recipe.
4.
Invest in quality ingredients – especially when
it comes to spices and olive/grapeseed oils.
I remember cringing the first time I spent extra money on good olive oil
and organic spices, but you get what you pay for. I didn’t realize it at first,
but a lot of the cheaper oils/seasonings have fillers in them…yuck! Once you
get those quality ingredients, play with them in your recipes! Let your nose be your guide and go with
seasonings that you like and personalize them to your taste. I love to make my
own taco seasoning and I like it spicy, so I always add extra red chili pepper
flakes!
5.
Learn your triggers. Many of us have triggers that fall under one
of these categories: Hunger, Anger,
Loneliness, Tired and Stressed (the acronym HALTS) If you can identify why you
are triggered, you can have a plan for how to deal with it. I am most tempted
to overeat when I’m overtired and stressed. Those are the nights that I most
want to stop at a fast food restaurant.
Fortunately, I’ve got a plan in place for those nights. If I don’t have
a meal made up (see #2), then I have individual portions of already cooked chicken
breast or taco meat and bags of steamer veggies in the freezer to grab and have
ready in 10 minutes.
6.
Journal – Not just your food choices and
everything you eat (the food journal helps your coach in so many ways!) but an
old fashioned diary type of journal. It
doesn’t have to be anything fancy or something that is shared with anyone else
– it can just be a regular old notebook that you scribble your thoughts in, but
documenting how you are feeling can help you cope with your triggers. It’s also a good reminder of successes. If you are struggling, go back and reread your
journal. It will serve as a testament
that you made it through a tough time and you will make it through again.
7.
Take pictures – when you begin and as you go
along the journey. When you get stuck,
pull out those pictures and look at your progress. Take pictures from the
front, the side and the back and do it often!
8.
Find your cheerleader! You need a friend or co-worker who will get
excited with you. Pick a friend that you
can go up to and say “Hey, look at me in this new outfit! I feel FABULOUS!”
We’re all taught to be humble, but you deserve to brag once in a while and take
pride in what you’ve accomplished. Find that friend that will help you
celebrate your victories and encourage you when times get tough.
9.
Be patient.
Changing your lifestyle….your life takes time. It has moments where it
is hard, scary, frustrating, and overwhelming.
You didn’t gain all the extra weight overnight; it’s not going to come
off overnight. You didn’t learn how to
walk in one attempt. This process takes
time and there will be highs and lows. Learn how to accept them and give
yourself the gift of grace.
10. Celebrate
every victory – especially the non-scale victories (NSV). The scale is the measure that we tend to base
our successes/failures upon, but that scale is just one method of gauging
success. Celebrate when your clothes get
too big or when you notice that you have more endurance. You are working hard and deserve to feel good
about your progress!
Have a great everyone!
Laura