Meal Mentor

Does Your Hunger Feel Like a Bottomless Pit?

A client emailed:

"When you are on your cycle, and you do not have an appetite, what do you eat? Most of the time I only want to eat pies, pizza, and other junk food. However, other times I try to force myself to eat, which is not healthy either."

If I'm not hungry, I don't force myself to eat, though this doesn't happen too often. Unless you're underweight or have a medical condition, you can usually go one or two days without eating your normal amount of foods or calories.

For example, if you're sick with the flu, it's a natural response of the body to remove your appetite -- and avoid food. I have days I'm really hungry, days I'm not too hungry, it can be a natural ebb and flow -- and it should be to some extent since our daily calorie needs changes day to day.

I found when I switched to a whole foods diet, and broke all my food addictions, I stopped getting cravings for junk food -- even during my period. I used to want potato chips (and I never even really liked potato chips), greasy vegan pizza, chocolate stuff, etc. now none.

Since I went super strict and started following my own meal plans, all cravings, even period ones are gone.

However, if you do need something to kill the hunger, try snacking on some of these natural appetite suppressants.

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You Won't Believe This Food Comparison (Caloric Density)

I love this comparison from our friends at the T. Colin Campbell for Nutrition Studies! And it's a perfect example of caloric density -- the principle on which I base the meal plans off of.

Can you believe one meal at McDonald's contains the same amount of calories as 3 tbsp of hummus, 1/2 cup beans, 2 cups of blueberries, 3 cups of salad, 1 cup of tomatoes, 2 bananas, 2 apples, and 1 cup artichoke hearts!?

Not only do you get to eat more by choosing all the plant-based options, you'll also feel more satisfied. You'll be hungry in just a couple of hours after eating that fast food calorie bomb!

I know which one I want. What about you?

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How Accurate Is Your Heart Rate Monitor & App?

A meal plan user emailed:

"I've been on your meal plan since Jan 1, 2014 and am loving it! I have an armband that I wear religiously, and it provides some stats on calorie burn, steps taken, sleep, and METs. I have honestly not worked out in any fashion since the turn of the year. However, my measured activity levels are steadily increasing. I'm not doing any more activity during the day, nor am I taking more steps than usual. My calorie burn is steadily increasing, and my normal activities are now registering as moderate and even vigorous activity. Is my metabolism increasing? Did you experience this kind of trend when you were a personal trainer?"

Most of those armbands and heart rate monitors tend to be unreliable (even the expensive ones). I was part of a study a few years ago where we tested all of the different heart rate monitors, fitness armbands, etc. in a controlled environment -- while also testing the subjects CO2/VO2 and blood pressure, among other things (the only true way to test metabolism accurately is measure oxygen consumption (VO2) to determine resting metabolic rate (RMR), and so forth). None *literally none* of the gadgets were accurate, including the $600 heart rate monitor and armband I was wearing (and had purchased for myself a few months before). They are pretty much just entertainment, I am sad to say.

Still, I think these gadgets can be helpful for some people because it keeps them on track -- like a virtual buddy keeping accountability. You can see if you've been too immobile :) Also, when I was a PT, many of my runners found heart rate monitors kept them in check -- are they running too fast? Too slow?

BUT I wouldn't put much stock into any of the readings ESPECIALLY for cals burned or metabolism.

Most fitness armbands and heart rate monitors work off formulas or algorithms, and while I love math, there are a bazillion variables that aren't taken into account, which is why they are often so inaccurate.

AND if your body weight fluctuates by even a pound (and most of us vary 1-2lbs day to day... we also typically gain a pound or more from water and waste as the day progresses), and these things aren't accounted for either, thereby throwing off the math still more. Bots are just too limited.

If you want to have your metabolism tested accurately for comparison you can. It costs $50-$75 at most places, and it's not invasive. You just put a mask on and sit there :)

I'm sooo glad you're enjoying the meal plans though! I'm a big advocate that health (and weight-loss) comes through diet. Fitness is good, but it's what you eat that matters most.

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How Long Will Your Produce Last?

A meal plan user emailed:

"How long does food last before it goes bad? When I was preparing the meal plan, I realized I was cooking cereals and vegetables that I would only eat 6-7 days later and I got a little concerned about it."

How long something lasts depends on a number of factors, mainly, how it is stored (air-tight) and if your fridge is at the right temperature. If plant-based foods are stored properly, you should be fine for the week (this is typically not the case for animal foods, however).

If you're batch cooking grains (say, more than you plan to eat that week), you probably want to freeze extras. Rice can be particularly tricky, so I tend to freeze 1 cup (already cooked) portions, then microwave when I need it to go with my meal. (Video on happyherbivore.com and blog post with more details about cooking rice and other grains ahead).

When plant foods go bad, you generally know it from the smell ;) and they usually taste unpleasant long before they are a serious health hazard. I generally toss anything after 6-7 days, and do cook all my meals for the week ahead on Sundays. A lot of stuff can be frozen, too, like soups if you want to be extra careful.

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My Weight-Loss Fail - Why a Personal Trainer Didn't Work

There have been two times in my life where I was so desperate to be thin I spent thousands (yes thousands) on a personal trainer.

I walked around the gym looking for the most ripped up guy and said "I want him!"

And here's the thing.

After $6,000 I didn't really look any different.

I worked out like I was supposed to and all the trainers marveled at how much stronger I became. and I WAS stronger. But I didn't pay $6,000 and haul all my cookies to the gym 3x a week at 7am because I wanted to be able to benchpress 60lbs.

I wanted to look HOT in a bikini. I'm not ashamed to admit it.

My things weren't smaller. I still had rolls in my midsection. WTH?

One trainer convinced me I needed to do "carb cycling" which was thorny as a vegan, but I did it. No change.

Eventually I couldn't justify the expense any longer. I was spending more on personal trainers than my car payment. Or my rent. I had a second job just to pay for this indulgence!

I resented myself, and my fat for not budging.

And why was I so vain?

It all felt so hopeless.

I kept beating myself up.

That's when I cancelled my gym membership, cancelled the personal trainer, and bought a big bag of kale.

When the weight started coming off, at first I thought I was just losing muscle from not working out, but so much of it was coming off, and in all the right places, that, frankly, I didn't care! I was getting the results I wanted.

I also felt a lot better (low carb is for the birds!). I started eating tons of potatoes, and felt happily satisfied, even though my ex-trainer would have died.

About a month later I ran into the check-in clerk from the gym and he said "Daaamn girl! you look so good! [Name] has really been working you out! What time are you comin' in honey? Haven't seen you in the mornings!"

I didn't have the heart to say "Actually I quit the gym. And the trainer. I've just been eating a lot of potatoes and kale!"

I just smiled, hugged him and carried on with my shopping.

Of course I didn't learn my lesson the first time, or the second. It took years for all this to sink in... including me gaining and losing the same 10lbs for years.

But what I know now is that very truth from some many years ago. It has always been about my diet. What I was eating has always mattered more than anything. and I've seen that with hundreds of clients.

Exercise can be good for toning after loss, and keeping your mental health + joints healthy, but when it comes to losing weight, for me, and the vast majority of my clients, the secret has always been *what* goes in the mouth.

In December 2012, I started strictly following meal plans. No more half-ing it, or kinda sorta doing it, or doing it when I felt like it. I just made the commitment and amazingly, it's the first time I've ever maintained my weight so consistently... and more importantly, I feel awesome. I feel amazing. And I'll never spend $6,000 on a personal trainer again. But I will eat my potatoes!

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8 Creative & Healthy Snacks To Celebrate Spring

After a long winter, spring has finally sprung!

Here are some fun (and healthy) ideas on how you can usher in the warm weather with fruit and veggies!

Put healthy snacks in plastic eggs for a festive lunch! (Source)

Carrot pizzas! (Use hummus as the "sauce")

How cute is this rabbit made out of a melon rind? It makes the perfect basket for melon balls and fruit!

Cucumber slices and watermelon make cute tulips.

Bunny made out of fruit and veggies. (Source)

A carrot patch made out of hummus and carrots (Source)

Fruit or veggie egg pizzas are not only beautiful to look at, but also tasty! (Use hummus or vegan yogurt as the "sauce")

Peter Cottontail looks even cuter as a cinnamon roll! (Use the HH cinnamon roll recipe)