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The 3 stePs to Real Food Success

Yum

October 7, 2015 By Laura Ligos, MBA, RD, CSSD Leave a Comment

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Happy Wednesday y’all. We made it! I love Wednesdays because it signals the middle of the week and because Whine About It probably has a new episode, it’s the little things sometimes, and it’s been one of those weeks.

As some of you may have heard my dog of 15.5 years had to be put to sleep on Monday and I have been an utter wreck. I thank you all so much for your support and understanding, if my eyes are a little puffy this week it’s just because I’m remembering all the wonderful times I’ve had with my Amber girl. If any of you have a furry friend who is like family, then you know she was a big part of ours and will be missed greatly.

Alright, I won’t go too much into that right now, more on my favorite fur-ball later. Today I want to talk about the 3 stePs to a successful real food lifestyle. I got this idea when I was chatting with Pearl on our podcast this week and figured I would go into more detail to explain what I meant by these ” 3 P’s”.

As a real food dietitian, I have many people tell me that eating clean or healthy is “too hard”, “too expensive” and/or “too time consuming”. I understand. However, your health is the most important thing that you have and without it you would have nothing. So, we need to plan for success and I find many people fail to reach their health goals because they fail to plan, prep and prioritize, my 3 P’s in a real food pea pod.  Working on these three areas can help you make this way of eating more of a lifestyle and can reduce the stress of worrying about whether you will be able to follow a real food approach.

So here are the “3 stePs” to success with a real food lifestyle, dive on in:

1. Planning

When I mention meal planning I see my clients and friends clam up and shut down. It’s like I told them they now have an 8PM curfew,  and can never have chocolate again. WHOA, hold up I never said that. Meal planning can be super overwhelming, I get it. I am not asking you to go all Martha Stewart on your planning but I am asking you to think ahead here. It seems overwhelming at first but let’s break it down and start simple.

I want you to first make a list of ALL the meals you love to eat and love/know how to make. Keep that list around and accessible. Now for the next week I want you to make a list of what you want to eat for dinner Monday through Friday from that list (USE LEFTOVERS TOO!). Okay, great! Now, make a shopping list, go shopping and move on to steP 2.

2. Prepping

Alright, so you planned! Now what? You must prep. I have gotten clients past the planning stages but they end up falling flat during the week. Why? Because they forgot to prep. Planning is all fine and dandy until it’s 9PM on Wednesday night, you have kids screaming, your head is pounding and all you can muster is a call to the local pizza shop, we’ve all been there.

What would’ve happened if you had prepped? This steP is important because we must have food that is ready to cook and/or consume in order to be successful. In a SAD (standard american diet) world that means having boxes, bags, packages and cans available for the convenience factor. Sorry, I am not going to give you that green-light today. Instead, I want to challenge you to start prepping for the week once you have planned it in steP 1.

After planning, set aside time to prep meals both mentally and physically. Print out recipes, plan who will cook what, chop veggies, boil eggs, etc.  Remember, this is your health and when you struggle finding time to plan and prep, head down to steP number 3.

3. Prioritizing

Okay, time for the sass. Yes, eating real food can be inconvenient and yes it costs money and yes it may be out of your comfort zone. Guess what? IT IS SO WORTH IT. Yes, YOU are WORTH IT. And if you have this thought process then it is time for you to PRIORITIZE real food as a way of living. You need to prioritize your health first and foremost.

I once had someone argue with me that eating real food was too expensive as she texted away on her new iPhone with a manicure and beautiful accessories. I am not here to pass judgement on anyone because I know that everyone is fighting their own fight. HOWEVER, we do need food, shelter and water to live and we do not need cell phones, spa treatments and jewelry. Those things are all nice but as a country we choose to spend less of our hard earned dollar on food and more on superfluous items.

We must eat. However, we get to choose what we eat. Why not put good fuel into our engines to ensure that we are setting ourselves up for success? Sure sometimes it might seem that the upfront cost is more than a bag of chips but I can promise you the long term costs are not comparable. Use your food as your insurance plan now and reap the benefits in the short and long term later.

So there you have it, the 3 stePs to real food success. Start today and let me know how it goes. Remember, YOU are worth it! Have a great Wednesday!

xoxo,

Sassy

ps. if you have a furry friend give them an extra hug for me today 🙂

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@thesassydietitian

💫Iced Brown Sugar Oatmilk Shaken Espresso💫
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Since there appears to be an oatmilk shortage at your local Sbucks it might be in your best interest to get used to making it yourself. 
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I couldn't find any local to me so I figured why not make it myself? It turned out great and now I’m obsessed. Not to mention a cold drink is far easier with a baby because I never have to microwave it 😅
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Here’s what you’ll need:
☕️Coffee/Espresso
☕️Brown Sugar
☕️Vanilla Extract
☕️Cinnamon
☕️Oatmilk
☕️Ice
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Excited yet? 😬
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You better be! This is so simple, delicious AND budget friendly. 
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Let me know if you try it out. Tag @thesassydietitian
& make sure to save this and share it!
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You can find the full recipe & nutrition information here: https://thesassydietitian.com/iced-brown-sugar-oatmilk-shaken-espresso-recipe-starbucks-copycat/
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xoxo,
Sassy
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#shakenespresso #oatmilk #coffeelover #coffee #icedcoffee #icedcoffeerecipe #coffeerecipe #coffeerecipes #icedbrownsugaroatmilkshakenespresso
It’s been one year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s been one year. 
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March 31st, the day I lost my first pregnancy. I was not ok but I’m getting there. I found other's journeys helped me so I want to keep sharing mine in hopes that we can normalize it & help bring more healing to those that need it.
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I am 1 in 4. A statistic I didn’t know existed & didn’t ever dream of being a part of. Just because it’s common doesn’t mean it’s easy.
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Time helps you move forward but it doesn’t make you forget. I am so lucky to have a little man to hold in my arms every day  but that doesn’t mean my past is erased. I keep thinking "my baby would be X months old right now" even though I have a 7 wk old here that I love so much.
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I remember crying anytime I’d open social media. It was torture to see everyone pregnant & having babies. I was bitter, angry, upset & broken. I started to withdraw and became out of touch with even my closest friends. It sucked. 
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And then I got pregnant again. 
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I was so scared. I was also bitter that my first pregnancy experience had been taken from me. I saw people posting about how they were scared to lose their baby but they didn’t. They had healthy pregnancies with no history of miscarriage. I was healthy. I prioritized my nutrition. I was active. I was careful. Why me? I also heard people joke about quarantine babies & I was angry because had my first not ended in loss it wouldn’t have been considered that. It wasn’t funny to me. 
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So much has changed in a year and for that I’m forever grateful. I'm way less bitter now but I'm so much more aware of the anxiety that pregnancy brings to women. 
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I wanted to share what to say & not to say when someone experiences a miscarriage. Words matter and it can truly help someone’s healing process.
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More here: https://thesassydietitian.com/what-to-say-when-someone-has-a-miscarriage/
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xoxo,
Sassy
🍰SUGAR.🍰 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s 🍰SUGAR.🍰
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It’s gets a bad rap.
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Here’s the thing. I’m not going to sit here and tell you it’s good for you and going to help you reach all your health goals ever.
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However...
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I’m also not going to sit here and tell you that you should avoid it. 
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The all or nothing approach has failed most (if not all) of my clients as well as myself. Sure, avoiding it may lead to that elusive 6 pack or desired body fat %age but it can also lead to disordered eating and missing out on life. Not to mention a 6 pack or low body fat does not always equate to optimal health.
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You can eat sugar and lead a healthy life. It’s amazing how once we accept that many of us actually end up eating less of it because it’s no longer off limits. When we tell ourselves we can’t have something we always end up wanting it and eating more of it. 
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Give yourself permission to eat sugar and stop demonizing it. That doesn’t mean give up on your health it just means that we have to make space for it otherwise it will find a way to barge in.
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Everyone is different and certain health conditions may mean that less is more when it comes to sugar. If you are struggling, get help! That’s what RDs are here for 🙌🏻
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So have your veggies & eat your cake too ✌🏻& go snag this flourless chocolate cake recipe from @danasbakery while you’re at it!
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Xoxo, 
Sassy
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#sugar #balance #rdchat #dietitian #danamademedoit #danasbakery #thesassydietitian #dietitiansofig #dietitiansofinstagram #dietitianapproved #glutenfree #flourlesschocolatecake
💙Connor's Birth Story💙 ⠀⠀⠀⠀⠀⠀⠀ 💙Connor's Birth Story💙
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🌈If my miscarriage taught me anything last year, it taught me that I am not in control of everything. A year ago I was struggling through a loss and now here we are with a new little dude. 
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🤷🏻‍♀️I never thought I’d be one to share our story but if it can help even one person then I think it’s worth it. There is no perfect birth story and there is no gold medal for how you give birth. We need to acknowledge the mess and respect all those who have babies and how they choose to do it. 
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👉🏻If you’re interested, you can readour story here: https://thesassydietitian.com/connors-birth-story/
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🙏🏻Remember this is our story and not medical advice. Please try hard to not pass judgement and recognize we all make our own choices and we made ours as they seemed right for us. 
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Welcome to the world Connor-man thanks for making me a mom and for teaching me so much through our journey so far. 💙🌈
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xoxo,
Sassy
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#birthstory #happybirthday #birth #pregnancy #pregnancyafterloss #rainbowbaby #babyboy #boymom #momlife #dietitianmom #pregnancyaftermiscarriage #rainbowbaby🌈

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