Page 38 - Sports Energey News - Issue No 99, Cornwall, Mike Piquette

38 Issue #99 March 2021 www.sportsenergynews.com

Continued from page 35 and easy. It also makes decisions want to achieve a high level of 3. Add things slowly.
easier because you don’t have to performance or exceptional body Once you’ve improved one meal a
Stage 2: Opening Transformation
make a choice when you’re rushed composition, understand what you are day, try another. If you feel like lunch
Moves and hangry. prioritizing and sacrificing. Getting is a solid Stage 2 or 3, play with
Same concept, but now you’re Your food prep ritual can include: very lean, for instance, comes with moving breakfast, dinner, or snacks
adding some extra protein with the
- shopping (or arranging to have costs. Make sure it’s working for you. along the spectrum. Or, once you’ve
help of a rotisserie chicken leg that food delivered) for a weekly menu, If your meal plan is making you improved one factor in a meal (e.g.,
you grabbed at the grocery store on
- washing and chopping vegetables, feel: adding more protein), try another.
the way home. You’ve added a side - cooking/preparing protein - overwhelmed, For instance, if you’re getting more
salad by grabbing a few handfuls (e.g., cooking up some chicken - anxious, protein, now try switching out your
of pre-washed greens out of a bag.
breasts), cooking meals in bulk (e.g., - fretful or guilty, sugary soda for some soda water.
You’ve whipped up your own pasta. casseroles, soups, stews, chili), - regretful or bad, Or add a few more veggies to your
Work is still on your mind, and a
- preparing the dry ingredients for - overly rigid and/or preoccupied meals. Be patient; small steps add up.
couple drinks will take the edge off. things like Super Shakes or healthy with food, 4. Set yourself up for success.
Stage 3: The Next Level of Game muffin mixes, - or any other negative, Notice what makes it easier and
Play - soaking grains/beans beforehand unproductive emotion, and if you find simpler for you to eat better. Then
Things are getting fancy. You’re so that they’ll be ready to cook later that meal plans result in you:
figure out how to do or get more of
upping your protein intake with a on, - “falling off the wagon”, that. For instance:
little more chicken and you’re having - sorting foods into smaller - getting obsessive and compulsive - Is planning some help to you? If
a little less pasta. You’ve also added containers or baggies freezing and about food restricting, foods, and so, how could you do more of that?
a nice big salad to the mix. You’ve refrigerating food for later on in the food groups, - Is a healthy meal delivery service
cut the booze to 1 drink. Plus, you’re week, - doing “all or nothing”, usually
making it easy? How might you set
sitting at the dinner table, instead - planning healthy meals that ending with “nothing”, aside a little more cash to get two
of flopping down on your couch or someone else cooks (e.g., using a then consider trying another meals a day instead of one?
standing over the sink. meal delivery service, deciding in approach. - Is setting aside time on Sunday
Stage 4: Playing Like a Pro advance what to order at a restaurant, What to do next? afternoon to cook some protein a
etc.), 1. Consider where you sit on the
Again, we’re playing at pro level good idea? Great, keep on doing that.
here. With your meal planning and - looking ahead to ensure healthy spectrum of meal “stages”. Where’s Book it in your calendar.
eating strategies during the next few your food game at? What level are
prep strategies, even a weeknight There’s no “right” way to do this.
dinner looks good. You can whip up days, especially during difficult times you playing at? What level would Do what works for YOU.
a delicious salad in 3 minutes flat and (e.g., a busy week, traveling, dealing you like to play at? Given your goals 5. Enjoy your meals.
with a family crisis, etc.). and your current situation, what is
you have some pre-cooked quinoa on Meal plans don’t usually address
hand. That rotisserie chicken is still Mix and match any of these to find realistic? how you eat. Before you change
what works for you. Experiment with
a fast, convenient option, but now For example, if you currently eat what you are eating, you can also try
it’s got some healthy buddies. You’re systems, skills, and strategies that at Stage 1, your goal might be to eat changing how you eat. For example,
indulging in a single glass of good work for YOU and YOUR life. at Stage 2 for most meals. Or, if you you could:
The real goal of a meal plan is to
wine these days, and you take time eat at Stage 3 most of the time but
to savor it. stop using a meal plan. Fit, healthy find yourself dipping into Stage 1 or - slow down breathe between bites
people who have a good relationship relax savor your food,
Meal transformation is not about 2 meals more often than you’d like,
with food don’t need other people to - sit at a table if you can, and/or use
reaching perfection. If you’re at aim to stay at Stage 3 a little more
tell them exactly what to eat at all real dishes if you can.
Stage 1, all you have to do is shoot consistently.
times. Living a fit and healthy life Give yourself some time and space
for Stage 2…or Stage 1.5. If you’re 2. Start small and go one step
doesn’t require perfection, either. to appreciate those tasty concoctions
in Stage 2, play with getting to Stage at a time. Pick one meal to transform you put together. Mealtime is YOUR
3. And if you’re at Stage 3, heck, you If you are using a meal plan, that’s and focus on that. For instance, you time.
can stay where you are. You might okay. Some people like prescription, might leave all your other meals 6. Work towards being your own
especially if they are working
never get to Stage 4, or it might only at Stage 1 and focus on getting just boss.
towards a specific short-term goal,
happen at times when you’re relaxed lunch to Stage 2. Concentrate on
like cutting weight to compete in Sometimes you might just want
and have a little extra time. Stage 4 improving that one meal each day.
wrestling, making sure they get someone to tell you what to do.
might only happen on Sunday night, Using the examples above, you might
enough nutrients to support a healthy That’s fine, and helpful, especially
whereas the rest of your week is a think about things like:
pregnancy, or fueling their triathlon if you’re juggling a lot. But only for
mix of Stages 1, 2, and — if you’re - adding protein,
performance. Just remember to a while. Over time, look for ways to
super lucky — 3. And that’s OK. - adding veggies or fruits,
keep it short-lived. Meal plans are help yourself intuitively and wisely
How far you progress along the supposed to be temporary, working - eating less processed food, make better choices, rather than just
- eating more nutrient-dense, whole
continuum all depends on what YOU towards a short-term goal. Keep it following the rules. Think long-term.
foods,
want, what YOU need, and what real. As much as possible, try to make What do you want to happen over the
YOU can reasonably do, right now. the meal plan fit your real life, not the - drinking less alcohol or fewer next few months? Year? 10 years? Do
Over time, things can change. Play other way around. sweet drinks, you want to be on a meal plan for the
YOUR game. If you’re a parent, a worker, a - drinking more water,
- eating in a calmer, more relaxed next few decades? Today, if you were
One big success secret is to have student, or anyone else living in
setting, to take one small step towards the
a food prep ritual. You might think, the real world, most of your meals
- eating more slowly and mindfully. “better” end of the meal spectrum,
“How can people possibly do all that will fall somewhere in the Stages 1
Of course, don’t try to do all these what might that look like?
prepping?” It’s all about ritual. The through 3. That’s perfectly OK. Just
at once. Try just fiddling with one or How can you start playing the
idea is simple. Practice planning and experiment with being a little bit
two, and see which ones work best “meal transformation game” today?
preparing healthy food in advance. better, wherever you can. Remember
for you.
This makes healthy eating convenient all goals require trade-offs. If you