Meal Mentor

Progress, Not Perfection

With the arrival of the New Year (and the resolutions that come with it), I think it's important to focus on one of my favorite mantras: Progress, Not Perfection.

I think there is a lot of worry about being "perfect", but you have to consider your circumstances, not utopia.

If you want to lose weight or adopt a plant-based diet, find your own balance. I'd love to only eat in, but that's not realistic with my lifestyle and work (which requires constant travel) or social situations... so I shoot for 100% perfection and land somewhere closer to 85-90% and that's fine by me. I always eat vegan (plant-based) though - that's never an exception.

Use your intuition. You know what's healthy and what isn't. Make the healthiest choice possible and if you end up making a less-than-great-choice, don't beat yourself up. The best you can do is step forward and make your next choice a great one!

It's about applauding progress and accepting that we don't have to live in an "all or nothing," "black or white" world.

Even when I don't get exactly what I want, I look to see if there is a way I can move myself in that direction for the future.

You have to do the best you can.

Remember: It's about progress, not perfection. It's about encouraging each other and doing the best we can. It's about focusing on what we do right, not where we might fall short. Let's build each other up and not bring each other down. We're all on a journey to be our best selves!

Don't get so lost on the big, grand finale, that you miss the whole show. Don't focus so much on the end that you miss the beauty along the journey.

Focus on doing the best right now, in the situation you are in — not utopia.

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The Science Behind Why We Binge

Binging doesn't just involve food or drink. We can binge on shopping and other behaviors, too.... but why?

Turns out our binging behavior comes from three causes: psychological, chemical or sociocultural.

Psyche: Stress and anxiety can make us more prone to binge. Have you ever muttered the phrase "retail therapy?" Being stressed (or anxious) makes us more prone to reward-seeking behavior. Depression can also lead us to binging---anything to feel "happy" again, even if it's chemically induced! Which brings us to....

Chemical: It's old news that fat and sugar make our brain release the feel-good chemical dopamine, but did you know that alcohol can have the same effect? Seeing new things to buy can also have this effect! Here's why: "Once the brain secretes dopamine during binges, they can become a physical addiction---we binge more and more because we crave the rush of chemicals. Similarly, low levels or dopamine and serotonin (another feel-good chemical) can lead to compulsive behavior (like binging)."

Sociocultural: Peer pressure exists long past our teen years! (And it's not always obvious!) The consumerism society we live can also drive us to binge a la "keeping up with the Jones'".

So what can you do? Be happy! Live as a stress-free minimalist! (Ha! so much easier said than done!)

Here's a more down-to-earth answer: The next time you binge, explore your emotional landscape. What's really going on?

Recently I was staying with a friend and her son wanted to stay home from school, saying he didn't feel well. She agreed, but when he asked again the next day (and he didn't really seem sick) she asked him what was really going on? Was something happening at school? Did he not do his homework? Was there a big test? Was someone bullying him? And so forth.

Same is true for us grownups. Sometimes we need to look behind the curtain. Why are we drinking? Why are we face first in a pint of ice cream? Why are we maxing out our credit cards at the mall? Why do we even say "retail therapy" ??

I'm by no means perfect, but sometimes stopping to think about it can help change things! And if nothing else, help prevent the regret that almost always follows a binge.

You can also visit a cognitive behavioral therapist for help and treatment. I have OCD (which causes anxiety) and talking about some of my emotions with a professional has given me a lot of clarity! Support groups like Alcoholics Anonymous, Overeaters Anonymous or Debtors Anonymous can also be helpful.

Take care of you.

Remember: you are worth it. The brownie/beer/credit card charge is NOT worth it!

Hugs! Have a good weekend!

Lindsay

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*Information in this article adapted from Shape Magazine, "The Science Behind Why We Binge" Oct. 23, 2013

10 Beautiful (And Healthy!) Plant-Based Holiday Platters

The holiday season has arrived, and so have the unhealthy treats!

If you're going to a holiday party and want a healthier, guilt-free alternative, try bringing along one of these fruit or veggie platters!

Strawberry and Banana candy canes!

You don't need snow to make this snowman! Craft an edible one out of watermelon and fill it with watermelon balls and blueberries! (Source)

O' broccoli tree, o' broccoli tree! How delicious and healthy are your branches? (Source)

This tree made out of strawberries, kiwis and cantaloupe almost looks too pretty to eat!

Make a smaller sized Frosty out of bananas and top him off with an apple and grape Santa hat! (Source)

Create a veggie wreath with broccoli, cherry tomatoes and bell peppers! Use the ranch dip from HHC (Source)

Rock around this platter of watermelon Christmas trees! (Source)

Make "grinch kabobs" with grapes, strawberries and bananas! Instead of a marshmallow as the furry ball, use a smaller sized chunk of banana!

Another fruity Christmas tree made out of oranges, raspberries and grapes.

An eggplant penguin makes for an egg-celent party tray! (Source)

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What to do in social situations + How to handle Peer Pressure

A meal plan user emailed:

"I love your meal plans, but I keep falling off the wagon. The meals themselves are delicious and doable... But I go over to a friend's house for dinner once a week and it's hard to turn down happy hour with the girls. Do you have any recommendations on how to keep on track while still living a typical 20's-something lifestyle?"

For the weekly dinner party, why not bring healthy food/snacks for you and your friends to enjoy? Or just say, "Sorry I had a late lunch and I'm pretty stuffed!" (this works great against peer pressure!) and skip the unhealthy fare. Or why not just tell your friends, "Hey, I'm trying to get healthy right now and I'm doing so good. I want to keep at it a little longer but please feel free to enjoy yourself. I'm here for the socializing." Maybe your friends are doing the same!

One of the reasons my girlfriends and I like to have dinner parties and weekend brunch at each other's house is because it's healthier fare than at the restaurant (and we save money). Even my husband's friends have taken to getting together to grill instead of going to a sports bar. (My hubby always brings veggies!).

Even in college, "dinner parties" were popular among my lady friends because we were so broke. Every Thursday we got together, made food, and watched TV. I loved it!

As for alcohol and happy hour, why not order a fun non-alcoholic drink? Like fizzy water with a splash of cran and pineapple garnished with fruit? Remember you're going for the socializing, not the booze :) You can also elect for lighter drinks like flavored vodka and sparkling water instead of a frozen daiquiri. Or just have one drink and avoid all the greasy bar food.

Life is all about balance :)

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A New Powerful Way of Thinking About Diet and Choice

I like to tell people (and myself) I can have anything, I simply choose not to. There is a lot of power in this kind of thinking.

In the past, diets drove me crazy because if I wasn’t allowed something, suddenly I’d want it and think about it nonstop — even if it wasn’t usually something I really liked in the first place!

It was as if putting a food on a “no” list made it somehow more desirable.

My resolve? I told myself I could have anything. Nothing — absolutely nothing — was off limits. It was my choice — and then being allowed to have it somehow made me not care or desire it anymore.

It was amazing how my attitude changed my experience.

Focus on what you're enjoying now, not what you've given up — or better yet, choosing to pass up!

Keep making good choices!

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Mason Jar Uses: Portable Lunch... Soup!

Salad jars were a hit all summer on the meal plans.

And here's a great new way to use them this winter!

Carrie, a meal plan user, writes:

"GMP Kale Enchiladas from a previous meal plan + Enchilada sauce from Happy Herbivore Abroad assembled. Spoon & heat & done. Coming to work with me tomorrow!"

Great idea Carrie!

You can make your soups souper portable (lol) with Mason jars!

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