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Nutrition Challenge #2: “I don’t plan meals.”

8/29/2019

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​Survey says… 53 percent of both men and women check this box.
But good news: Serious improvement in this area may not be as time-consuming and complicated as it sounds.
Think about meal planning on a continuum. 
At the far left: You put zero thought into what you might eat later today or tomorrow or the rest of the week. Most decisions are made after you’re already hungry and while you’re staring at the contents of your refrigerator—or looking at a drive-thru menu.
At the far right: You spend Sunday morning grocery shopping and taking the afternoon to prep seven days of breakfast, lunch, and dinner, packing it away in containers and leaving nothing to chance.
But in between? There’s real opportunity to progress, and it doesn’t require a complicated meal plan. You just need to do a little better than you are now.
A great place to start: 
Plan to eat one to two servings (think: an amount the size of your fist) of produce at each meal. 
Don’t worry about variety for now: If you like steamed broccoli or raw carrots or sliced cucumbers, you could have those at every meal, if you want. Just practice buying what you need and eating it at breakfast, lunch, and dinner.
And if you find yourself at a restaurant, stick to the plan. That could mean getting a side salad with an order of broccoli instead of fries. (For bonus planning, try checking the restaurant’s menu online before you go.)
You’ll be amazed at how this simple approach can transform the quality of your meals, yet it doesn’t require a ton of effort.
For more ways to ease yourself into healthy eating, check out: Why meal plans usually suck.
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Nutrition Challenge #1: “I can’t stop stress/emotional eating.”

8/22/2019

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More than 60 percent of our new clients list emotional/stress eating as a major nutrition challenge.

What’s more, over 50 percent say they also “get intense cravings” and “snack when not hungry.”

If you relate, it might be a relief to know you’re not alone.

Of course, that’s little consolation when your spoon’s scraping the bottom of a freshly-opened jar of cookie butter.

But what if you realized this behavior occurs…
  • Every time your mom calls?
  • On Sunday nights, when you’re dreading the start of a new week?
  • Whenever you see, smell, or hear something that reminds you of your ex?

In our coaching approach, we call this “noticing and naming,” and it offers us great opportunities to regain control.

Emotional eating and intense cravings are typically part of a pattern of behavior that’s triggered by a specific experience—a thought, feeling, and/or situation.

If you can identify the trigger, you can disrupt the pattern of behavior and make different choices. 

We use what we call a “break the chain” worksheet that helps clients identify their emotional and stress eating triggers. Then, we apply a step-by-step strategy to build alternative actions.

​For the complete instructions, read this article: Conquer your cravings and break the sinister cycle that makes you overeat.
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What is Your Biggest Diet Challenge

8/14/2019

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                               As you can see,
       “I don’t know what I should eat”
                 is near the bottom of the list.

Yet that’s the nutrition challenge most people—including coaches—obsess over.

Of course, what you eat matters for all kinds of reasons:
appetite control,
proper nutrition,
optimal performance,
so on.

But “what to eat” probably isn’t the #1 thing holding you (or your clients) back.

Most people kinda-sorta know what they should be eating. You’ve probably never said “I really shouldn’t eat this,” right before downing a big bowl of spinach.
More likely, you utter those words as you dive headfirst into a bowl of salted caramel ice cream.

If you’re looking for a long-term fix to these top-ranking problems, more nutrition knowledge probably isn’t always the answer. Neither is a meal plan.

No, if you’re struggling with your food, eating, and exercise habits, you probably need help with your behaviors, especially being consistent with crucial fundamentals. 

According to our incoming clients, their most-pressing nutrition problems boil down to this: How do they stop overeating and, at the same time, find convenient, practical, and satisfying ways to enjoy foods that best nourish their bodies?

Easy problems to solve? No.
Are they solvable? Absolutely.
With that in mind, in the coming weeks are the 8 biggest nutrition challenges, along with proven strategies you can use to make better choices, and get better results.
Don’t try to tackle all these challenges at once.
That rarely works.
Instead, choose just one. Focus on it for two or three weeks. When you feel ready to take on more, select another area that needs some TLC, and give it your full attention.
You can make incredible, lasting progress this way. We know, because we’ve seen it happen with thousands of real clients.

Now it’s your turn. 

In the coming days, we will be posting info about the 8 BIGGEST Diet Challenges....BUT, If you would like to receive more info NOW, CLICK HERE  or comment below and I will email them to you.

Here's to your HEALTH!!

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    Author

    Dr. Paul Hendricks PT, DPT
    has been helping people struggling with Health, Wellness, and Nutrition problems for over 25 years.  

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Body Balance
Ideal Nutrition Center


1602 Lohmans Crossing
Lakeway  TX  78734
512.261.8699
Body Balance 
Ideal Nutrition Center

2410 West Ave N
San Angelo   TX  76904
325.617.2053
  • Home
  • Weight Loss
    • Ideal Protein
  • Diabetes
    • Pre-Diabetes
  • Metabolic Syndrome
    • Abdominal Obesity
    • High Blood Pressure
    • High Cholesterol
    • Syndrome Z
  • Read-ables
  • Contact
    • Lakeway TX
    • San Angelo TX
  • Downloads
    • Kitchen Rescue Pack
    • What should I Eat