Ask Anna - avoiding the "All or Nothing" Mentality and a Chocolate Recipe

Dear Anna,

I am so happy I am doing the Beit Bari 8 Week Challenge.  I've been doing pretty good with the goals most days but I've had a few slip-ups.  Ya know, that doughnut calling my name in the morning?  Well then I feel so bad about it.  And then my slip-ups seem to turn into a whole day of bad decisions!  Any suggestions?!

From,

A dedicated Beit Bari challenger


Oh man, the dreaded all or nothing mentality.  I am totally guilty of this, especially lately, and have tried to get myself out of this habit.

First off, nobody is perfect.  You are not (and sorry will never be) perfect.  Therefore, you will not always reach your goals 100%.  Planning for failure can actually be a great way to succeed.

Then you might want to take a look at how you are going about the rest of the challenge...

• Are you being too strict on yourself?
• Are you eating enough throughout the day for your activity level?
• Are you enjoying foods you eat or feeling deprived?

Maybe you need to incorporate a few more 'indulgences' into the week.  Focus on these and enjoy them...don't feel guilty about it! Food and health should be enjoyable and without a positive attitude during this Challenge you probably won't be successful.  

So next time a slip-up happens, give yourself credit for all the other goals you're meeting and give yourself a break.  Reach out to others in the Challenge and unload your guilt...they should be able to put things in perspective (one doughnut/cookie...heck even one week of bad eating doesn't ruin everything!!) Decide to continue on with these changes and move forward.  You have a lifetime to 'be perfect' and achieve good health.

One of my favorite ways to beat cravings when they come up and 'indulge' on a daily basis is with this gem...

No-Sugar Added Dark Hot Cocoa

Ingredients

• 2 T dark cocoa powder
• 8 oz water
• optional: unsweetened almond breeze/milk, cinnamon, instant coffee packet, stevia

Directions

1. Heat water in the microwave.  Add cocoa powder.  ENJOY.
2. Optional:  add in splash (or more) of almond breeze/milk, dash of cinnamon, packet of instant coffee (morning boost!), or stevia packet.

I love having this at night before bed or in the morning on the weekends with coffee added.  It's a great way to get your chocolate fix for under 30 calories (depending on toppings).

Well almost 2 weeks of the Challenge done!  Keep up the good work...and keep any questions coming!

Beit Bari xo Anna

Mid-Week Check-In

How is everyone's week going?  Hard to believe it is already Wednesday.  Did you know what else today is?

National RD Day!

Yes, that is an actual thing.  No, I am not just making it up for my benefit.  March is National Nutrition Month, a great time for a health challenge if you ask me.  This year's theme is "Enjoy the Taste of Eating Right"  you can learn more here.

We celebrated at work today with t-shirts!  

Please excuse the selfie.

I ordered t-shirts for all the Food and Nutrition staff to wear as a team.  But I digress...

I hope you've found ways to 'enjoy the taste of eating right' over the past week of the Challenge.  Maybe even tried some new vegetarian recipes for our week 2 goal?  I ate meatless Monday and today...and even tried a new recipe Monday!

It went something like this...

wake up. Crossfit.  Protein shake. Oatmeal.  [teach Diabetes Education Class] Snacked on hard-boiled eggs. [screened inpatients for those at nutrition risk] Ate a salad with beans and quinoa for lunch. [did nutrition assessments on those in the hospital]  Snacked on yogurt and blueberries. [planned nutrition presentation for Tuesday in Denver and other fun work like that]  Made a delicious dinner of spaghetti squash with broccoli and this Creamy Cauliflower sauce topped with parmesan.  

 I posted it to our Facebook Group.  (Are you a member yet?!)  

So meatless/healthy does not have to mean boring. 

Have you gone meatless for a day yet?  Or found ways to eat more meatless meals this week?  Getting in your workouts for the week?  Today is a great day to recommit to your goals.  I know I am.

Beit Bari xo Anna

Week 2 Goal - More Veggies, Less Meat

Hi Challengers.

I hope you are having a great weekend!  It was rainy and snowy Friday night and today will be up to 75!  Gotta love that Colorado weather.  I took advantage today to go out on the River Walk for a run/walk.  My runs have been no bueno this weekend...I had some *ahem* GI issues yesterday and my lower legs are bothering me.  I think I need new running shoes or that is what I am telling myself.  Getting on that asap.

With my extra time today I am getting some food prep in for the week.

Simple pot of hard-boiled eggs and quinoa.

Both will be useful for Week 2 Goal: Make at least one day meatless.

Why?  Because I said so.

And because incorporating more meatless meals (hopefully) allows you to incorporate more vegetables into your diet, a wider variety of protein like beans or nuts, has been shown to be cheaper....a diet high in fruits and vegetables has been shown to reduce risk of cancer, diabetes, and obesity.  Of course, I am not saying you should go meatless all the time but lets give-it-a-go at least one day this week.

So what will you eat?!

Breakfast:

• Loaded oatmeal with nuts/nut butter/dried fruit/etc
• Egg burrito with salsa and cheese in a whole wheat wrap
• Yogurt parfait with granola and fruit
• Smoothie with fruit, spinach, yogurt/protein powder

Lunch:

• Big salad with unlimited veggies, whole grain (like my prepped quinoa), beans, nuts
• Wrap filled with hummus and veggies
• Snack platter with fruit, low fat cheese, whole grain crackers, and some yogurt
• Sandwich with avocado, goat cheese, and beets

Dinner:

• Veggie chili with baked potato
• Whole wheat pasta with marinara and ricotta cheese
• Oven roasted salmon with broccoli and brown rice
• Veggie fajitas with beans topped with guacamole 

I made this Vegetable Curry last week in the crockpot that would be great for the week!

Source

You can get more ideas on my Pinterest Board Vegan & Vegetarian Eats.

Alright guys.  Learn from the successes and hardships of last week and make week #2 a good one!

Beit Bari xo Anna

Friday = weekend = no more challenge?

Well it is finally Friday which means we are done with our first 'work week' of the Challenge.

Congratulations!

Did you meet week 1 goal to tell others you're doing the Challenge?  If not, week 1 isn't officially over yet!

Now that you are done celebrating, its time to bring up the tough subject...the weekend ahead.  If you are anything like me the weekend can bring a whole host of fun, relaxing, food, drinks...aka forgetting about my health goals...

The best way to stick to your goals and still enjoy yourself?  Have a plan.

1. Decide on your exercise for the weekend.  Its a great time to do something out of the ordinary.  Recruit your friends and family.  Do something outside.  Try a new class at the gym.
2. Plan a healthy meals and invite others to enjoy.  
3. Take a break from the kitchen and try a new restaurant - research the menu ahead of time so you know what fits into your meal plan for the day.
4. When you're out on the go, pack snacks so you'll always have healthy options on hand and keep ahead of your hunger.  Don't forget your water bottle too!
5. Remember to think beyond the weekend and meal plan, shop, and prep anything for the week ahead.  A great reminder of your goals.

On my agenda: group run with Team in Training, hitting up my favorite grocery stores in the Springs (nerd alert), dinner with my friend Jamie (shes making a new crockpot recipe)...maybe baking, hiking .. you definitely don't need to plan out the whole thing ;)

So how did your first week go?  Things I can help with for the weekend/week ahead?

Check in this weekend for more posts and information about the Week 2 Goal!

Beit Bari xo Anna

Challengers UNITE

Hi everyone,

Just a heads up that I've created a Facebook Group for the Beit Bari Challenge.  I'll be posting blog updates there, articles I find, fun facts?, AND you can post there too..motivation, recipes, etc.

Find it on Facebook Beit Bari 8 Week Challenge!

Hope you're having a good week.  Look for more posts and fun this weekend!

Beit Bari xo Anna

Mid-Week Check In and Overnight Steel Cut Oats

Hi Challengers!  

Wednesday is here which means you are well into the first week of the Challenge.  That is something to cheer about.  

Now might be a good time to assess how your weekly goals are going.  Getting in your strength training? Cardio?  Plenty of fruits and veggies?  If not, do not fear!  Today is the perfect day to recommit, get in the gym, and start prepping some healthy food.  Do not let the past hold you back.

I wanted to share with you my recent go-to breakfast. 

Overnight Steel Cut Oats

..benefits: the least processed of oats, steel cut oats contain 5 g of dietary fiber per 1/4 cup dry with 1.6 g of soluble fiber and 3.4 g of insoluble fiber, 7 g of protein, and 10% of your daily iron needs.  They offer pretty similar nutrition benefits as regular rolled oats but have a bit chewier texture and a slightly lower glycemic index.

...downfalls: take forever to cook.  seriously.  simmer for 10-20 minutes.  Ain't nobody got time for that.

...Solution: either cook in the crockpot - make a big batch to heat each morning during the week OR be picky like me and want freshly cooked oats every morning using the overnight cooking method.   

Ingredients for One (can be double/tripled/etc for more)

• 1/4 cup dry steel cut oats (I use Gluten-Free Bob's Red Mill Steel Cut Oats)
• 1 cup water
• salt to taste (optional)
• Toppings of choice

Directions

1. At night while making your bedtime snack, combine oats, water, and salt in pot and heat over medium-high heat until the water boils.
2. Let it boil about a minute (or like five if you accidentally forget about it like me).  Then simply turn the stove off, cover the pot, and get your beauty sleep.
3. In the morning (after your workout), stir the soggy mess and reheat for a few minutes over medium heat.  At this point, I usually add a little unsweetened almond breeze for that extra creaminess.
4. Once heated, serve it up with toppings of your liking.  

Topping Ideas: bananas (could be cooked into oats in the morning too), nuts, flax seed, chia seeds, milk/almond breeze, a little yogurt, raisins/dried fruit, cocoa powder, coconut flakes, pumpkin, a hard-boiled egg, peanut butter, cinnamon...literally I could write a book about it.

Need a visual?

 prepare the oats.

 mix. 1/4 cup oats + 1 cup water.

 boil.

 wait. but not at the stove. go to hed.

 ta-da! looks...not that good. reheat + add toppings.

 ahh. finished product. delicious.

I hope you've enjoyed my obscure and vague cooking lesson.

So how are you doing so far this week?  Any areas you are struggling with?
Whats your go-to breakfast so far?

Beit Bari xo Anna

Ask Anna: Protein

Dear Anna, 

Challenge task #5 is to get protein at every meal.  What's up with that?  Is there a certain amount I need to reach?  Should I be eating pounds of meat or slamming protein shakes?

Thanks,

A loyal Beit Bari Challenger


....Good question! A mini-nutrition lesson...

Protein is a macro-nutrient (along with fat and carbohydrates).  All three are important in a healthy "diet."

Carbohydrates are good quick energy and the body's main fuel source.  They are especially good fuel before exercise (as the body can use them quickly), during periods of endurance exercise and to refuel the body after exercise.

Fat gets a bad reputation because a. its synonymous with 'being fat' and having excess weight and b. there are some modified fats that aren't good for you.  It is however a very important nutrient for the body and can provide long-lasting energy, long after your carbohydrates have been used up.

Back to Protein.  Protein, like fat, maintains satiety (ie feeling full).  It preserves lean muscle mass (which you'll start building when you're doing strength training at least twice a week, right?!), prevents spikes in insulin, and helps build muscle.  The body also must work harder to digest protein so its like getting an extra workout eating protein (kidding but it could have a small affect on your basal metabolic rate).


To maximize proteins effect:  Get protein in regular intervals.  The body can only process about 30 g of protein at one time so going without protein all day and then eating a huge steak for dinner doesn't quite cut it. That's why I recommend some with every meal/snack.

How much should you be getting?  Aim for 1.2g/kg body weight  (1 kg = 2.2 lbs... math time!)

What are good sources?  

• Meat - chicken, turkey, pork, beef
• Eggs
• Tofu/tempeh
• Seafood/fish
• Yogurt (especially Greek), milk, low-fat cheese, cottage cheese
• Beans
• Nuts/nut butters
• Avocado

You don't need to eat meat to get your protein in.  For example from my day yesterday...
   Breakfast = whey protein after workout
   Snacks = Greek yogurt, hard-boiled eggs, cottage cheese
   Lunch/Dinner = beans, quinoa (grain high in protein), almonds, avocado

I hope this answers your questions about protein foods.  Anything else I can answer for you?
Feel free to comment below and let me know!  More "Ask Anna" posts to come...

Beit Bari xo Anna