MINDFUL EATING & YOUR FITNESS JOURNEY – PLUS 22 DIFFERENT SNACK IDEAS!

MINDFUL EATING & YOUR FITNESS JOURNEY – PLUS 22 DIFFERENT SNACK IDEAS!

Hey! Below is the transcript for episode two of my podcast Jesus. Coffee. Barbells™ . If you would like to listen to episode two instead of read it, you can click below to listen on Spotify or search for Jesus. Coffee. Barbells. on your favorite podcast platform!

Hello! Welcome to episode 2 of Jesus Coffee & Barbells™ . My name is Coach Amber George and I am from coachambergeorge.com. It’s time for episode two of this podcast where I do my best to take the guesswork out of your fitness journey.

As always, any information that I give you should not be considered medical advice. I am a certified coach and trainer; not a medical doctor or healthcare provider. Any information that you decide to use is based on your own decision and at your own risk.

If you listened to episode one, you will know that I talked about how I am tired of talking about weight loss. And, that mamas should start focusing on getting stronger physically, mentally and spiritually. This in turn helps them reach their fitness goals. Their body follows suit.

REMEMBER THAT WE TALKED ABOUT THE IMPORTANCE OF SLEEP?

Ah yes. The wonderful thing that is sleep. And how for mamas, good sleep almost seems like a dream.

I mean girl, listen. My child, God love him, has never been a great sleeper. He has the energy of a hummingbird and from the minute he wakes up he is going 90 miles per hour.

There were 3 nights that I can remember that my child never went to sleep.

And no, I’m not lying. Girl, I am talking that baby was awake all. Night. Long. I’m sitting on the sofa, and my baby is in his room still awake. And had been all night long, and I see through the window the beginnings of the sun peaking up over the horizon and I was even too tired to cry. I just went and made coffee and ready to roll for the day.

So! That said, believe me when I say, I 100% understand that solid sleep just isn’t a reality when children are young or for those children that have trouble sleeping. I get it! But it is something to think about.

ANYWAY!

I want to tell you a story. So, there was once a young girl…. This sounds like the start of a bad fairy tale doesn’t it?  But really, I promise it’s not. It’s 100% true!

SO THERE WAS A GIRL THAT SHE GREW UP PLAYING SPORTS.

When she reached junior high and highschool, she was a catcher for her fast pitch softball team, she played basketball and made all district and state awards. She was highly athletic and she ate according to what she was hungry for. She ate when she was hungry and didn’t eat when she wasn’t hungry.

She grew up in a home that taught her how to love her body and who she was through Christ. There weren’t magazines lying around that talked about ‘diets’ and ‘being skinny’.

WHEN SHE WAS A CHILD, OTHER KIDS CALLED HER BIRD LEGS AND BUTTER FACE.

Which, if you don’t know what butter face means, it means “everything looks good but her face”. But even in the midst of that, her parents taught her how to love who she was through Christ. And it worked, because she grew up truly loving who she was.

When she was 16 years old she and her gal pal had just gotten their driver’s licenses and they went shopping for clothes.

The jeans that she tried on at the time were a size three and they fit. Her friend? Was a zero.

Now, at the time, a size zero was a HUGE deal. It was the time of zero and double zero. It was a huge deal.

SHE WENT HOME AND CRIED TO HER MOTHER ABOUT WHAT HAD HAPPENED.

To which her mother replied:

“The size of your pants says absolutely nothing about your state of health, your beauty and intelligence. It really is all about what’s on the inside; both physically (health) and spiritually/mentally. You have to be confident in who you are and love yourself for who you are through Christ. He has made you fearfully and wonderfully.”

~Wise Mama

Now, even though she was not overweight, and even though her parents had taught her to love her body and her for who I was, from that moment forward, she struggled with the way she looked.

She struggled big time.

She started seeing certain foods as “bad” and gave herself fairly severe limits.  She graduated highschool and went to college and since she wasn’t playing sports anymore she was terrified she was going to be overweight.

When she went to the gym, all she did was cardio machines and ab exercises. When she married her high school sweetheart, she was 108 pounds.

HERE’S THE KICKER.

She didn’t think anything was wrong. She was genuinely happy and didn’t realize that her consistent under eating could be an issue.

Fast forward about 10 years from when she got married and she now weights 20+ pounds heavier, is stronger than ever, hasn’t counted calories in awhile, does FUN cardio for heart health, lifts heavy weights, is ACTUALLY joyful and happy with her body.

GUESS WHAT? THAT GAL IS ME.

There we are! 10 years apart 🙂

NOW, BEFORE WE REALLY DIVE INTO MINDFUL EATING AND WHAT IT IS, WHAT IT ISN’T, ETC.

Allow me to say this. For some mamas, counting calories is about freedom. It used to be very freeing for me. In fact, I wrote a blog post about it. And for some mamas it is freeing to know exactly where they are in their caloric count for the day.

However, I had been counting calories for so long, that it became a burden to me, especially as my business grew, we started homeschooling, and I was diagnosed with Hashimotos disease. This was when I started mindfully eating.

Now, what is mindful eating?  

The simplest of ways to explain it is this – eat when you’re hungry and don’t eat when you’re not.

God put a little ‘messaging system’ between our brains and our stomachs that tells us when we’re hungry. It’s the dangdest thing, isn’t it?

But seriously. There is this trigger between our stomach and our brains that say, hey! Feed me! I’m hungry!

This is when you walk to the kitchen, and go get some food. Or if you’re out and about and don’t have anything to eat, you make a conscious decision about what you are going to eat. The whole point is this. EAT when you are hungry.

BECAUSE HERE IS WHAT I HAVE FOUND…

If I don’t eat when I’m hungry, then I tend to get TOO hungry and eat too quickly and then I tend to get overly full. 

Have you ever seen a puppy that as soon as their person puts their food on the floor, they attack it and gobble it down like they hadn’t been fed in the past three years, when you know that they ate just that morning? That’s what happens when we get overly hungry. We just start shoving and we tend to overeat.

BUT WHEN I ADDRESS THE HUNGER PAIN WITHIN A FEW MINUTES OF FEELING IT, I EAT CONSCIOUSLY AND PURPOSEFULLY AND I EAT A PROPER PORTION SIZE.

Eating slowly and mindfully will help you eat a proper portion for YOUR body.

It’s also vitally important that we set aside the ‘diet’ mentality. Yes, if you want to lose weight, you need to be in a calorie deficit. But weight loss isn’t our hyper focus anymore, right? RIGHT! We’re focusing on learning our body and getting wicked strong while properly feeding ourselves!

We must learn to overcome the ‘bad food’ mentality. Or “I’m cheating on my diet” thoughts.

Allow me to step on a soap box. I absolutely cannot stand to hear somebody say “cheat day” I HATE IT. I will confess, when I first became a trainer, I’m ashamed to say that I used the word cheat.

And, that was wrong of me. In fact, if you see some of my really old blog posts, there might be the word cheat in there. And, that is really the wrong way of thinking. And, I am trying to go back through and update those really old posts.

Think of your food as fuel. I’m a car gal, so go with me here. If you drove a crazy cool car.. Think of your dream car. Pretend you’re driving it and it’s time to get gas. You’re not going to pull into the gas station and put the cheapest gas in there, right?

RIGHT. You’re going to put the 92 octane level gas in there so your awesome cars runs well.

It’s the same with food! When your ‘gas light’ goes off (meaning you are hungry) your go-to choice should be awesome nutrient dense foods that help your body run at tip top shape.

THINGS LIKE FRUITS, VEGETABLES, GREEK YOGURT, A SERVING OF NUT BUTTER…. YA KNOW! THOSE KINDS OF THINGS

Change your level of thinking from foods as ‘good’ and ‘bad’ and change it to terms of fueling. Is this snack going to fuel my body how I’d like for it to?

And, ya know what? Sometimes a cookie or another food that isn’t as nutritionally dense IS OKAY.

I sure hope that this makes sense.

Here’s the biggest thing. You as an individual have to decide what will work best for you. If that is counting calories, Awesome! If that is doing intermittent fasting, great! IF that is to properly mindfully eat, then DO IT.

YOU MUST DO WHAT IS RIGHT FOR YOUR BODY AND YOUR BODY ALONE. NOT WHAT SOME INSTAGRAM INFLUENCER TELLS YOU.

So! How do you apply these methods to mindfully eat?

One of the biggest ways is to prep your snacks ahead of time. Because when you have prepped snacks, and your hunger pain hits, you really don’t have to think about it, you can simply go grab a snack that you have already made and eat it.

There are a couple of ways of doing that. There are now solid snacks that are pre packed such as cheese and nuts. Those tend to be more expense, and you’ll want to read the ingredients list that there aren’t extra preservatives because they’re pre-packed.

Or you can buy things separately which is my preferred way of doing things and make your snacks yourself. This way you can add more nuts if you want more nuts, or more carrots if you want more carrots. You really can make them your own!

Okay! Here’s where you’re going to need a pen because

I AM ABOUT TO GIVE YOU 22 DIFFERENT AWESOME SNACKS THAT YOU CAN MAKE AHEAD OF TIME TO HAVE YOUR FOOD READY TO ROLL.

  • Stick veggies and prosciutto
  • Slices of cheddar cheese and almonds
  • An apple and 2 tbsp of peanut butter
  • Greek yogurt with a dab of honey and red pepper slices
  • Hard boiled egg and a piece of toast
  • Celery sticks with peanut butter
  • Cottage cheese, pretzel sticks and a banana
  • 1 hard boiled egg, carrot sticks and your choice of flavored rice cakes
  • 1 serving of cubed cheese, banana, and bell pepper slices
  • Hummus and veggie sticks
  • 1/3 of a cup of guacamole and blue corn chips
  • Lunch meat with a few cubes of cheese and whole grain crackers
  • Tub of Greek yogurt with berries mixed in
  • Steamed edamame and a few nuts (you can grab a steamable bag of edamame in the freezer section of your grocery store)
  • Energy/protein bar (check nutrition facts to ensure it’s natural and whole ingredients!)
  • Peanut butter and banana on whole grain bread
  • Rice cakes, avocado, and hard boiled egg
  • Popcorn and handful of nuts
  • 2 TBSP of peanut butter and banana
  • Cheese cubes, cucumber and bell peppers
  • Celery, peanut butter, and a few dark chocolate chips
  • Pretzels, lunch meat, 1 serving of cheese
  • Plain Greek Yogurt (season with onion powder, dill, dash of salt) and use to dip stick veggies in
  • Stick Veggies and prosciutto
  • Cheese cubes and almonds
  • Cottage cheese, pretzel sticks and banana
  • Hard boiled egg, pretzel sticks, and blueberries
  • Popcorn, 2 TBSP of peanut butter and grapes
  • Lunch meat, hard boiled egg, blackberries