Mind Your Mouth...and What Goes In It!
I briefly mentioned “mindful eating” over social media this past week as one of my top 5 weight loss tips. However, this a lot that goes into the practice of this concept, so I wanted to cover it in greater detail than I was able to via social media. In terms of a definition, mindful eating is pretty much what it sounds like- being more mindful of what you eat (and drink!). This technique helps you to be more in control of your eating habits, thus aiding in weight loss and reduction of binge eating. Not sure how to practice mindful eating? Though it looks a little different for everyone, here are a few basic tips to help get you started!
1. Eat without distractions! First and foremost, put your phone down. Not only does your phone harbor a ton of bacteria (that we don’t want to transfer from the phone to our food), it also takes your mind off of the primary task at-hand: eating! If possible, turn the TV off as well as this has a similar effect.
2. Pay attention to your body’s hunger cues. Don’t wait until you feel like you could gnaw your arm off before making the decision to eat. A hormone called ghrelin, the body’s natural hunger hormone, will be released when you need to refuel your tank. Listen for this signal and act when it is heard!
3. Eat until you feel satisfied, not stuffed. Your body has a natural fullness hormone, called leptin, that is released when you have eaten a sufficient amount. If we think on a scale of 0-10, with 0 being starving and 10 being stuffed, start eating when you are at a 3-4 and cut yourself off when you reach a 7-8. If you stop when you feel satisfied, then 20 minutes later you will feel full. If you keep eating until you are full, 20 minutes later you will feel overly-stuffed…not a comfortable feeling for anyone.
4. Pay attention to your motives for eating. Snacking out of boredom? Check yoself before you wreck yoself. Go do something active instead! Continuing to eat after dinner because you’re still hungry? Go back for seconds of the protein source and/or non-starchy veggies. Eat more REAL FOOD instead of snacky junk that seems to be twice as appealing after dinner.
As mentioned above, mindful eating looks different for everyone. What are some ways in which you aim to practice this technique? This is an area in which we can certainly learn from one another!
Personal training offered for two people at one time. Workouts are focused on strength training exercises. Sessions typical last ~45 minutes, but ultimately as long as it takes to complete the assigned workload for the day! Price is split between participants ($25/person).
Personal training offered for three or four people at one time. Workouts are focused on strength training exercises. Sessions typical last ~45 minutes, but ultimately as long as it takes to complete the assigned workload for the day! Price is split between participants ($20/person for a 3-person session, $15/person for a 4-person session).
A personal-training package discounts session across the board, whether you choose individual, partner and/or group training. So that the package can be applied to any of these types of sessions, a “credits” system is used: Individual Training = 3 credits, Partner Training = 2 credits (per person), and 3- or 4-Person Group Training = 1.5 credits (per person). The total cost for a 30-credit package = $300, 48-credit package = $450.
The basic form of this package starts at $99 and consists of 2 workouts per week, completed in the following fashion:
WEEK #1: WORKOUTS 1 & 2
WEEK #2: WORKOUTS 3 & 4.
WEEKS 3-4: REPEAT SAME CYCLE AS WEEKS 1 & 2.
The basic form of this package starts at $199 and consists of 2 workouts per week, completed in the following fashion:
- WEEK #1: WORKOUTS 1 & 2
- WEEK #2: WORKOUTS 3 & 4
- WEEK #3: WORKOUTS 5 & 6
- WEEK #4: WORKOUTS 7 & 8
- WEEKS 5-8: REPEAT SAME CYCLE AS WEEKS 1-4.
* MUST PURCHASE A SUBSCRIPTION. START-UP DOCUMENTS NOT SOLD SEPARATELY *
What the service entails...
PART ONE
MATH: Calculation of daily caloric and macronutrient (carbs/protein/fat) needs to help guide food and beverage choices made daily and empower each client to reach their health/fitness-related goals.
MEALS: Instruction on WHEN to eat. Nutrient timing is an important element of healthy eating. To optimize nutrient utilization, we will discuss your daily routine in order to develop a specific meal schedule most effective for you. This is especially important for those of you who workout on a regular basis, as proper nutrient timing is crucial for supporting adequate muscle protein synthesis.
MUNCH: Instruction on WHAT to eat. Of course, this is the most vital component of any meal plan. Your Individual Meal Plan will include options for which foods to consume at each of your recommended "meal" times, affording you the freedom to vary your selections on a daily basis. For those of you who like more exact direction, do not fear- each client is also provided with a “Sample Menu” that lays out how a day of eating might look when adhering to your personal Meal Plan Outline. To help guide purchasing of various pre-packaged products, a list of recommended grocery store items will be provided. Finally, you will be granted access to the MBM Meal Manual that includes healthy recipes, “Sample Menus” for how these recipes may fit into the structure of 5 small “meals” per day, a list of “Smart Swaps” (lighter alternatives for traditionally less-healthy items), and a list of “Restaurant Recommendations” (Madz-approved dishes from a number of common dining establishments).
PART TWO
MADZ: Dietary counseling, accountability and encouragement provided by yours truly. This component includes one 15-minute phone call every other week to discuss progress towards defined dietary goals. I ask that you complete a 3-day food log each week, which I review prior to our calls. Discussion will primarily be focused on reviewing the submitted food log, personalizing dietary recommendations and talking through the “why” behind certain dietary choices (so that you become equipped to make informed dietary decisions on your own). These weekly calls are great for offering a strong sense of accountability!
What the service costs
* UPON RECEIPT OF ORDER, MADZ WILL CONTACT YOU REGARDING YOUR SUBSCRIPTION INVOICE *
PART ONE: Initial meal plan documents: Individual Meal Plan Outline, Sample Menu, Meal Plan Guidelines PDF doc + access to MBM Meal Manual via Google Drive. The cost of these documents is a one-time fee of $100.
PART TWO: This “dietary counseling” piece is offered in the following ways:
6-month “subscription”: $85/month
3-month “subscription”: $95/month
1-month “subscription”: $110/month
ADD-ONS
$20/ month - Weekly Calls (4 calls per month versus 2 calls per month)
$25/ month - Daily dietary tracking
COUPLES DISCOUNT: I am a huge proponent of couples committing to improving their health, together! To support this notion, I offer a 25% discount on part one of the Individual Meal Plan service (each person still receives their own personalized Meal Plan Outline and Sample Menu).
Initial Appointment
30-minute phone session that includes the following:
Review of dietary Intake Questionnaire (completion requested 12 hours prior to time of appointment)
Personalized recommendations for dietary improvements, based on information submitted in the Intake Questionnaire
Specific goal-setting discussion
Follow-Up Sessions (Must first purchase initial appointment)
$30/15 mins + $20/every additional 15 mins
$100 for a package of four 15-minute sessions
Review of 3-day food log (submission requested 12 hours prior to time of appointment)
Follow-up discussion regarding personalized dietary recommendations and goals set during previous appointment
- WHAT: This is a loaded bullet (point)! The MBM "Meal Manual" includes the following:
- Collection of healthy recipes offering suggestions for how to eat a balanced variety of delicious foods.
- Sample daily menus that illustrate how these recipes might fit into your daily dietary intake.
- "Smart Swaps": Lighter alternatives for traditionally less-healthy food favorites.
- "Restaurant Reviews": Reviews of menus from various dining establishments focused on which items are more beneficial to order in terms of nutritional value.
- WHY: Many of us find it easier to have explicit instruction guiding our dietary decisions (sample daily menus), yet appreciate variety in our meals (recipes). It is important not to completely give up some of your less-healthy favorite foods, but rather find a way to enjoy them in a healthier manner ("Smart Swaps"). Finally, life happens- we dine out! And that is a-okay. As long as we order wisely, dining out does not have to be a dietary disaster.
- HOW: Rather than sending out a one-time finished document, I have decided to house this information in a Google drive document to which you will receive a link upon purchase. This will enable you to receive updates to the document as they are added, such as new recipes, new "Restaurant Reviews", new "Smart Swaps", etc. The Google Drive app will allow you to access the google document from your phone from at anytime, allowing you to refer back to recipes while at the grocery store, "Restaurant Recommendations" while deciding on a dinner date, etc.
1-on-1 personal training focused on strength training exercises. Sessions typical last ~45 minutes, but ultimately as long as it takes to complete the assigned workload for the day!