Conquering the Meal Plan

Woman-pulling-hair-out-620x426 This is me... Ok... It's not really me.  But it used to be me (sort of) every day when I would think about what's for dinner.  To try to come up with something different or new... So exhausting and so frustrating.  Well, I am conquering a self-discipline mountain right now in my world... MEAL PLANNING.  Oh, I've read countless supermoms' various touts about meal planning, budgeting to the penny, and their freezer cooking, but the idea simply seemed tedious and restrictive to me.  Do you feel that way?  Really... who has time to find new recipes that fit into our fitness goals?

Well, what I have discovered over the last 2 weeks (yes I'm still a baby at this) is the freedom of flavors that is suddenly opened up.  I go into the store with my list, and while I stray a little, I am no longer standing in the aisles at my local supermarket, frantically searching on my phone for a recipe for the night, only to end up with "healthy" processed foods, or the same boring salads... "When you fail to plan, you plan to fail..." Plan and simple.

So, I thought I would share with you our meal plan for this week!  I would also like to note that we start off each meal with either a Green Smoothie or a salad.  This is very important for your digestive system to have all the right enzymes to properly digest your foods!

Today we enjoyed a delicious Mushroom and Bean Soup.  I added some spinach with this, and we served it with our leftover Bean Burgers from last night.

Tuesday: Salads with Chebe biscuits (we don't use the cheese)

Wednesday: We are going out because of a concert we are going to... (did someone say Journey???)  Even though we are going out, we do not take this as a license to go crazy.  We stay within our guidelines, because of the fitness goals we are going after.

Thursday: I will be trying a new recipe, a vegan "Meat"loaf... I'm pretty excited to try it!

Friday: Taco salad night.  I cook up some onions, mushrooms, and peppers with taco seasoning, then serve with a salad, salsa, beans, and black olives.Apple Cinnamon Grain-Free Muffins

Saturday: I found a Quinoa/Amaranth pasta at Costco, we we will be giving that a try with a large serving of collard greens.  Even though this is a better version, we still reserve this for a "cheat" day.

Sunday:  I like to reserve a day as a "fridge" clean out kind of day.  I'll be pulling from whatever I have in there to make dinner.

For "dessert", I found this great Apple Cinnamon Flax Muffin recipe.  Everyone in our place loves them!

Enjoy!

~GiryaRunner

Dairy - Good, Better, Best

Lisa Garon 2 I get asked all the time about dairy, and the mythical benefits it supposedly has. While we do not advocate including dairy on a regular basis in your diet, for reasons mentioned in the video, it seems virtually unrealistic to live EVERY DAY without having the delicious dairy goodnesses like cheeses and yogurts. Watch below and leave me a comment about what you think!

~Girya Runner (Lisa Garon)

How to Beat Cravings...For Good

Junk food It happens to each of us... It strikes out of no where... All of a sudden... BAM! You have a craving!  Something salty, something sweet, or something fatty... Doesn't really matter, cause all you know is that you want it NOW!  Some believe cravings are struggles that one needs to "get" through to become stronger, however I believe cravings are our body's way of telling us we need something nutritionally. However, most simply don't pay attention to what their bodies are telling them and they just eat whatever they feel like, usually giving into the cravings.

The first thing to consider is the level of toxicity in your body. We accumulate toxins throughout our lifetime, finding storage in our blood, muscles, and organs.  This is commonly referred to as free-radical damage, and this comes from the air around us, the foods we eat, basic body processes, stress, and aging.  Because of this free-radical damage, our bodies cannot function optimally, and always looking to eat and get nutrients from what we eat next.

The second consideration is potential blockage in your intestines.  Imagine if you have a garbage can, and you don't put a liner in it.  You start to throw trash into it, and when it's full, you take it out.  So you dump it out, but don't clean it out.  After a few weeks of doing this it might not be so bad, but, after years and years you can imagine how disgusting it will get!  Well, because of that blockage, our bodies are not able to absorb the vitamins and minerals it needs.  This causes our bodies to signal to our brains "Hey! I'm still hungry! I'm not getting what I need!"  So, we give in to whatever foods are around us.

Every person needs to cleanse about 2x per year.  This will take care of these issues mentioned above, and then you can move on.  I have done anywhere from 3 day to 10 day to 28 day detox cleanses, all to some varying degree of intensity.  If you have never done one before, it really doesn't matter where you start, except to say that you should definitely start! Today if you can!  And if it's been 6 months since your last cleanse, then do another one soon.  Email me at lisa@synergykt.com if you would like some recommendations on where to start.

Once you have gone through a cleanse, you have now put your body in a proper balance.  You have eliminated the negative cravings, things like sweets and greasy salty foods, and refreshed your system.  Now it's time to think about what you might be craving and what, nutritionally, that food may provide.  Then look for foods which are high in that nutrient and get your fill!  Below I have some examples:

*If you are craving chocolate, your body may be craving the fat.  This might be because your caloric intake is too low.  Some quick fixes for this would be to have a handful of nuts, or have the chocolate (just make sure it's 85% or higher with no soy).

*If you are craving chips, your body may be craving salt.  Salt is needed to balance the water in our bodies.  Since our bodies do not produce this necessary element, we must get it from food.   Sprinkle a little sea salt on to your salad!

*If you are craving a steak, your body may need iron.  An iron deficiency can be linked to anemia.  Have a large amount of dark leafy greens!

Some of our cravings can be emotional.  Perhaps you are feeling stressed so you reach for that comfort food that reminds you of a warm childhood memory.  Or you might be feeling sad, so you go for a pint of Ben & Jerry's.  Elevated cortisol levels (the hormone released when stressed) have been linked to a desire for high fat and sugary comfort foods, and both together lead to weight gain. Reducing stress is key, and possibly seeking out a therapist (I have a couple I can refer to you) to work through some issues may be beneficial in helping you to completely conquer your cravings once and for all.

~Girya Runner  (Lisa Garon)