I sent this note out recently, and I got a lot of great feedback from our longtime community members. As you know, the key idea of PEERtrainer is that we know a lot, but often need help following through. And I am no different!!
I’ve had months of social eating and the summer schedule had me drinking lattes, too much wine, cheese and meat – non-stop. I don’t regret any of it!
But…I gained 8 pounds and I was feeling terrible. I had no energy, half my clothes didn’t fit. And the worst part is I didn’t have any motivation to get back on track. But I did it anyway.
So when I sat down and thought about it, I realized the 5 changes I made and that had almost double the return.
And I knew I had to share it with all of you.
1. Increase the vegetables, decrease the protein. We’ve become a nation of protein junkies. If it doesn’t have carbs, it must be good
for you. We eat chicken, fish, meat in endless amounts because we’ve
been told it’s fine because it’s the carbs make you gain weight, not the
protein. There is such a thing as too much protein.
And protein without the necessary vegetables will push toxins into your body and
they stay there, along with the fat and extra pounds. So I did what I
know works every time: I increased the vegetables.
I stopped eating the non-stop chicken and started eating the salads again. The simple
rule is to look down at your plate and make sure it’s 80% of greens and
vegetables and make sure they taste good. One of my favorites is
Powerhouse spinach dip.
This simple idea of 80% veggies is the basis of The Cheat System Diet, and it works.
I also went back to my Chophouse Salad, but without the chicken. The focus
was – and is – on the high nutrient powerhouse foods. Not only did I
feel ridiculously full again, the weight began to melt off.
2. I switched my beloved latte to a coconut milk latte. I thought this
would be agonizing. I LOVE the latte. They make me feel full and they
taste so so so good. What I forgot that all that milk was making me
tired, lethargic and became the little voice in my head that reminded me
I didn’t really want to exercise.
And I would answer, yes, I really don’t want to move, I just want to sit. The elimination of cow’s milk
made a huge difference in my energy level. Remember, we give milk to a child before they go to sleep. I was doing this at 7am in the morning
and it was setting me up for a day of no energy. Here’s why I
switched to coconut milk
Related Article: There is also great evidence linking Dairy to a reduction in
sex drive in women, that my friend Dr. Jen Landa has written about here.
After day 1 of my switch I booked a tennis court. I hadn’t played in
months! I finally started feeling great again.
3. I became aware that I was feeling down. I already knew I was
stressed, but the combination of bad food, no movement really had me
thinking negatively. I was especially hard of myself and was really
beating myself up: “Come on Jackie, you KNOW this. Why can’t you just
do what you know and get it done?” This was making it even worse.
I had to remind myself this can happen to anyone and no one is perfect.
As I continuously became nicer to myself, I started feeling better and
when I started feeling better, it was easier to make a better decision.
4. I made a commitment to make the very next meal a great one. When I realized I no longer wanted to feel this way, I went to the store right
then and got the ingredients for my favorite salad. I didn’t waste my
time thinking, oh I don’t feel like making this or it would be so much
easier to just grab something.
I made the very next meal a great choice. I was surprised at how much better I felt and how much
motivation I felt after just ONE thing, making the very next meal a
You might think you are so off track that there is no way that one thing can make you that motivated, but try it. This is the
first thing you can do right now. Hey, you might not stop stressing
out, you might not want to go to the gym or workout because you’re too
tired or too stressed, but you will most likely eat today. This is the
single best thing (and easiest) you can do right now.
5. I began my morning ritual with what I know works every tie: My
shake. I was back in to the routine with absolutely no time in the
morning and I was skipping breakfast (arghh!!) or grabbing a latte.
Going 12 hours through the night and waking up to either no nutrients,
or a nutrient lacking latte was setting me up for withdrawal disaster
and sugar binges.
But I need something quick. I end up putting everyone else first and I knew if I didn’t have the time, I wouldn’t do
it. This is what I love about the shakes. It takes me 3 minutes to
make. It’s so fast, so easy, tastes SO good and I’m full for hours.
This was huge for me. I love love love the chai. I can’t recommend starting
the morning off with a shake more highly. It works for me every single time.