Day 3 - Healthy Habit Accountability Challenge

#healthyhabitchallenge #makeaplan #debpreachuk #painfreeposturemn #accountabilitychallenge #twincitiesfitness #nutritioncoach #health #transformation #body #habits #goals #healthylife #healthyliving #shelterinplace #covid19 #projectme #eataccordingtovalues #plantosuccees #corevalues #lakevilleminnesota




💥💥 For the next two weeks, I am sharing one #healthyhabit to practice and keep ourselves accountable to being our best selves every day 💥💥


If you're just joining us you can catch up and review:



Day Three: Share My Insights About My Food


So since yesterday's prompt required a bit more brainpower, for today's prompt, we're going super super super easy. Day Three of the Healthy Habit Accountability Challenge is for me to 💥💥share insights about my food!💥💥


Yep, you read correctly. I'm about to SHARE insights about my own personal food and nutrition.

And yes, if this involves me being one of "those people" who take a pic of their meal at home and at the restaurant, probably more frequently than I care to admit. Oh well, so be it. 💁‍♀️😂

Think about it! I am a fitness, health, and wellness pro, as well as a nutrition coach. As such, I have a better idea of what and how to eat than most people out there. And not exaggerating here at all, the majority of my clients and students WANT to know our "secret." 

What better way than to share my own with you? Let's talk about my nutrition. 


DINNER

Here's a common DINNER meal I make.


This is an example of a very common meal for me. It consists of protein, carbohydrate (in the form of vegetable, either cooked, raw, or both). This is what we ate while #shelteringinplace for Easter dinner 2020.


This meal works for me for a couple of reasons. I like protein. I often buy larger cuts at Costco, part them out and freeze for upcoming use. Grass-fed beef, chicken, and hormone-free pork are stables around the house. Here we had a treat and made St. Louis dry rub ribs. I baked them to allow a lot of the fat to drip off, but still retain some for a nice amount of flavor. Green beans are easy to cook up fresh or frozen. Other favorite fresh and frozen produce in my home include asparagus, spinach, zucchini, spaghetti squash, sweet and regular potatoes, broccoli, and cauliflower.


I'd say 90% of the time we ALWAYS have fresh raw veggies on hand prepped and ready to go. Favorites include carrots, celery, English and regular cucumbers, red, yellow and orange peppers, spinach leaves, and red and white onions.



With this kind of system in place, it's easy to set up a day to meal prep or have things ready to go to whip up in 30 minutes or less.


SNACKS

Here's a SNACK that the whole family loves.


Theses No-Bake Monster Cookie Bites are a family fave. They take 10-15 minutes to mix together and fill a sweet tooth craving with better ingredient alternatives to eating overly processed bakery items.


Mix together whole oats, good quality peanut or other nut butter (meaning peanuts is the only ingredient, no fillers), honey, vanilla, and mini chocolate chips and mini M& M's. I always put half the recommended amount of chocolate chips and M&M's in, and no one complains that there isn't enough chocolate.


Another quick snack that's quite nutritious and a family favorite is the Grain Free Cavemen cookie. [Click on the link to get the recipe and photos]



Now just because I make healthy snacks and stick to a pretty routine meal plan, doesn't mean I eat like this every day. I mean, seriously, who does?


NOT SO NUTRITIOUS DINNER AND SNACKS

Let's balance the conversation out.


Here are two photos of my not-so-nutritious meals and snacks.


Recently I traveled to Belgium to visit my son. In no way was I about to miss out on local food experiences. Fried Belgian potatoes and homemade mayonnaise with a burger on a fried brioche bun! It was divine. I enjoyed it, savored it, and relished in the time with my husband and son while doing my best to converse in French.


I enjoy local fare when I travel. Not every single day, but I don't punish myself and avoid the enjoyment of savory or sweet foods because for 90-95% of my everyday life. I eat by my core values. , having food prepped and ready to go is much easier than when I'm running about teaching in the studio, Coaching at Orangtheory Fitness, and attending to afterschool sports and activities.


I believe that life is too short to shy away from how food is a social connection to the people that are important in our lives. So, yeah I'm down for a burger and fries or some local cuisine when the situation presents itself.


How I balance it all out is easy (now). When I was younger, that wasn't the case. But as I've learned to balance out my nutrition and eat according to my Core Values throughout the day, it's way easier.


I don't skip meals, starve myself for the occasion, or practice white-knuckling avoidance. When it's time to eat, I do my best to be mindful, slow down, converse, chew, and savor. And as a result, often I don't finish what's on the plate (but sometimes I do). I don't beat myself up afterward, try to over-exercise or under consume calories/meals the next day. I just go back to eating according to my core values.



Here's another guilty pleasure.


Sour Haribo candy. Yes, candy. That right there is a picture of my all-time favorite snack. Cadbury chocolate is a close second, but if I'm craving a snack, I'll pick sour candy first always and forever.


Have I shocked or disappointed you? Yes, it's true, even the nutrition coach has not-so-nutritious meals and snacks.


I've found in my own life that enjoying a snack here and there brings balance into my life. When I eat candy, it's just like when I eat less than nutritious meals. I enjoy it, but I don't starve myself or beat myself up after. I know that once in a while won't make me gain weight, ruin my "diet", or exercise regime as long as I stick to eating according to my core values.


I've found in my own life that enjoying a snack here and there brings balance into my life. When I eat candy, it's just like when I eat less than nutritious meals. I enjoy it, but I don't starve myself or beat myself up after. I know that once in a while won't make me gain weight, ruin my "diet", or exercise regime as long as I stick to eating according to my core values.




Ok, so you've seen some great and not so great, and hopefully see that doing the good with consistency is what get's you to your long-term reward.


BRIDGE THE GAP


One other thing to mention about my nutrition is having a meal option substitute or supplement available for the days when I haven't prepared properly. I exercise A LOT, and that means I need to fuel my body prior to and within 45 minutes of post-exercise. During this time of #shelterininplace, having food prepped and ready to go is much easier than when I'm running about teaching in the studio, Coaching at Orangtheory Fitness, and attending to afterschool sports and activities.


Finding and then having a good quality protein and supplement regime in stock is for me and my family, an absolute necessity. I call this nutrition habit, bridging the gap.


Currently, my go-to for Protein Powder and supplements is Xendurance.


I use the Lean plant-based protein, and extreme endurance on a regular basis, and also take Immune Boost, Omega + D3, and Joint-4. I also take Fuel+5 as a pre-workout, and can't begin to tell you how effective Extreme Endurance is for warding off the effects of lactic acid. (I was a true skeptic)

My why behind the product is simple. Xendurance does REAL science. The products are clinically tested, as well as put through the rigors of banned substance testing.


If you follow me on Social Media [Instagram and Facebook] you'll know I'm just two days away from completing a 21 Day #XNDinMotion Challenge.


Give yourself some grace. Enjoy the moments of eating out socially when they return. I promise you, that if I can share my good and not so good honestly and with vulnerability with you, then with practice, accountability, and habit change, you can too! 


I look at the products as an investment in my long-term health and wellness and can vouch for the efficacy. I am a tough person to sell a supplement or product.


So there you go. My good meals and snacks, and my not so great meals and snacks, along with what I use when I haven't planned or prepared.


As a #nutritioncoach, a common complaint I hear from clients is, “it’s impossible to eat healthy food all the time. And to that, I would agree. It is. It's what you do more than 80% of the time that makes the difference long-term.


What’s the lesson?

Give yourself some grace. Enjoy the moments of eating out socially when they return. I promise you, that if I can share my good and not so good honestly and with vulnerability with you, then with practice, accountability, and habit change, you can too! 

Remember: this isn't about the aesthetic beauty or nutritional complexity of your meal-- if you have an orange, then talk about that! I shared some of my meals and how I go about nutrition. I hope that by doing so, you found a connection with me as both a nutrition coach and as a REAL human being.  


Now it's time to make it yours!   Are you ready to share your meals with me? I hope you'll post and share it with me. There's so much strength in allowing yourself to be vulnerable in a community of love and support.


We're in this together. I'm here to help.




You can follow Coach Deb on Facebook, Twitterand LinkedIn, or subscribe to her YouTube, or Instagram pages.

Stock Photo Credit: Shutterstock.com Head Photo Credit: Melissa Thome Photography

Author: Deb Preachuk, BRS, BPE, CF-L1, Pn-1, is a Comprehensive Certified STOTT Pilates Instructor, Level 2 Foundation Training Instructor, TBMM Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.  


In addition to running PainFree Posture MN, Deb is a Fitness Coach at Orangetheory Fitness and teaches regularly at the Apple Valley, MN location.

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