Motivation & Intuition Podcast

A new Meal Mentor podcast is ready for you!

In this episode Jenny (my co-pilot!) shares how her faith brought her to a plant-based diet along with a deep desire to create a healthier life for her kids “I want my kids to be better than me” she explains.

We also talk about intuition and listening to what your body is telling you, Weight Watchers (and how you have to learn to eat differently, period, not just less of the junk), showing by example with kids and skeptics, and the absolute, utmost importance of having a plan.

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And HILARIOUS: Jenny confesses she secretly bought the meal plans when her husband was out of town and couldn’t stop her!! He wasn’t convinced the meal plans OR plant-based was for them, but the big money savings and stress-free dinner planning made him the biggest advocate!

This episode is a testament that it really takes all kinds of motivation, but any road to plant-based is a good one!

P.S. Do you love listening to the podcast? Show your support by leaving a review on iTunes.

P.P.S. Join the Meal Mentor newsletter (it's FREE!) Click here to signup!

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SHOCKING: Caloric Density Comparisons

Want to feel satisfied on less calories?

Are you hungry for abundance instead of deprivation?

Ready to change your life (and your approach to food!) FOREVER?

You’re going to LOVE the concept of CALORIC DENSITY.

Caloric density = the concentration of calories in a serving of food. For example...

What would leave you more satisfied?

¼ cup of almonds or almost 2 whole cups of blueberries?!

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They’re both about 100 calories!

Nuts are very high in caloric density, but blueberries (like most fruits and veggies) are low in caloric density since they’re full of water and fiber.

Thinking of it another way: How fast can you eat a handful of olives?

Can you eat 1 whole cucumber that fast? What about 45 celery stalks? Or 3½ bell peppers?

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They’re all about the same amount of calories!

Learning about caloric density, and then choosing foods based on it…

CHANGED MY LIFE.

I wasn’t hungry anymore. I wasn’t tired or lethargic from too few (or too many) calories.

Choosing the right foods to eat became a no-brainer.

Weight-loss became easier, too, almost effortless. And maintaining? A breeze.

If you have a ravenous appetite (like me)...

Or you battle the urge to EATALLTHEFOODS… (If that appestat is set too HIGH…)

Caloric density will make a HUGE difference in your health and food satisfaction.

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If you focus on selecting foods with a low caloric density, you can worry less about how much of them you’re eating.

PLUS the most filling foods are the most nutritious foods!! WINNING.

This is why our meals are so big and filling -- they center on caloric density.

Take a look at this caloric density comparison of common foods:

Food | calories per 1 cup

spinach 7

lettuce 8

broccoli 31

carrots 45

strawberries 49

apple 57

pineapple 78

tofu 176

black beans 210

chicken 214

brown rice 218

lentils 226

beef 263

garbanzo beans 269

oats 310

raisins 434

flour 455

almonds 546

sugar 774

cashews 786

oil 1728

If you want to lose weight without scrimping on your portion size, it’ll be OBVIOUS what types of foods you need to center your diet around.

AND if you need to gain weight, or you often run into the “I ate a big salad but I’m hungry an hour later…why?” issue…you’ll see what you need to do differently.

Here are some more comparison pics...

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1 tbsp peanut butter vs. 1 apple

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¼ avocado vs. 1 sweet potato

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¼ cup cooked rice vs. 1¾ cups kale

And here's a video comparing 100 calories worth of food. Click here to watch!

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Plant-Based Kid Podcast

A new Meal Mentor podcast is ready for you!

In this episode 12-year-old James (my co-pilot!) talks about being a plant-based kid (even when his parents are not 100%!), his favorite meal plan recipes, and gives practical tips for how parents can help their kids transition.

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James’ Mom Gina also joins in and talks about making healthy eating work when grocery prices are outrageous where you live! (She's lives in Hawaii and is from Alaska!)

This mother-son duo is refreshingly fun, don’t miss this episode!

P.S. Do you love listening to the podcast? Show your support by leaving a review on iTunes.

P.P.S. Join the Meal Mentor newsletter (it's FREE!) Click here to signup!

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NEW FEATURES!

The meal plans got a TOTAL MAKEOVER while you were out celebrating last weekend.

and the new features are EPIC.

I'm sooo excited I can barely talk...err... type.

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Come see the new features + 1 minute video.

I promise the new shopping list will BLOW YOU AWAY.

annnnnd we're including more recipes each week so you have endless variety.

Here are JUST A FEW of the newest improvements:

A better shopping list: You’ll now see grains listed in dry amounts (uncooked) as well as the cooked equivalent for my batch cookers! AND ditto for beans: we have cooked beans AND the canned equivalent listed. The shopping list is also now grouped by store section, so you aren’t constantly backtracking between the aisles.

New calendar features: Increased flexibility to customize! Fill out the grid to plan your perfect menu (and stay accountable!) or use our meal-by-meal suggested weekly calendars for ease and zero waste!

More all-NEW recipes: We’ve nearly DOUBLED how many recipes you’re getting each week AND the majority of them are all-NEW!

Prepping Game Plans: A totally new step-by-step approach for prepping and cooking your meals ahead -- even the most novice can batch cook! And if you cook daily? Game time is streamlined! Cook FASTER. BE more efficient and less overwhelmed.

Come see the new features + 1 minute video.

I promise the new shopping list will BLOW YOU AWAY.

Isn't it worth 1 minute to see how much easier your life will be?

You're also cordially invited to a Free workshop tonight!

I'll be showing this week's meal plan page by page, going over all the bomb diggity new features and improvements, answering your questions, and dishing up my top 10 tips for planning ahead, staying on track, saving time in the kitchen... and making cooking, eating well, and all that jazz a REALITY.

I work 70-hrs a week so I GET IT. Oh, do I get it.

Click here to join the workshop LIVE at 4:30pm (pacific) 7:30pm (eastern)!

P.S. Join the Meal Mentor newsletter (it's FREE!) Click here to signup!

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Pushing Through Weight-Loss Plateaus Podcast

A new Meal Mentor podcast is up and ready for you!

Beth Ashley (from the very first episode) is back for our 25th podcast! (Can you believe it?)

AND Beth has super exciting new! She pushed through her plateau and tells us all about it, plus the tiny tweaks that made all the difference -- steal her strategies!

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I also love Beth’s honesty on how she was always looking for an excuse or reason why she was overweight or not losing weight, rather than upcycling that energy into figuring out how she can fix it.

We also talk about Intermittent Fasting (+ the science behind it), Mindless Eating (read that book!) and creating two food rules that you live by!

P.S. Do you love listening to the podcast? Show your support by leaving a review on iTunes.

P.P.S. Join the Meal Mentor newsletter (it's FREE!) Click here to signup!

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Your Holiday + Travel Survival Guide

Big weekend ahead!

Summer is an action-packed time of year, so even if you aren’t traveling this week (and July 4th isn’t your holiday…) you’re bound to find yourself in a car, a plane, or at a cookout party at some point in this sunny summer.

So here are my tips for surviving :)

(aka staying on track!)

1. Have a drink or dessert, not both.

2. Survey the buffet and all the options BEFORE plating. Choose only what you really want, rather than taking a spoonful of everything you don't dislike.

3. Bring a healthy dish (such as Big Mac Potatoes) everyone can enjoy and you can use it as your main portion.

4. Always start with a plate of veggies or a big salad first.

5. Use the smallest plate possible or eat off a napkin. If you have a big plate, you'll fill the big plate…and if you try to be good and "portion control," a little bit of food on a big plate will make you feel deprived. Feel like a king (or queen!) with an overflowing amount of food on a small plate.

6. Converse far away from the food and not while you’re eating. Try to keep your back turned to the buffet.

7. Do your best to ignore all peer pressure-y comments made by family and friends telling you to “Just live a little!” or “Treat yourself!” (I like to ask myself…is feeding myself things that aren’t good for me…is maintaining or reactivating a food addiction really how I can treat myself well?)

8. Don't peer pressure yourself either. You're not missing out. You can have anything -- you’re just choosing not to, and that’s empowering!

9. Have a plan in place. Whether it’s noting possible Subways and Wendy's along the highway, bringing your own meal, or packing healthy snacks for the car…success requires preparedness.

MOST IMPORTANTLY if you do slip up or indulge…don’t throw the baby out with the bathwater!

I'm guilty of this too -- when I "screw up" I go on and dig the hole deeper. I have to tell myself, "Stop friggin' digging Lindsay. Climb out of the hole while you still can!" Don't succumb to the ahscrewit moment.

My own personal holiday mantra: “I am not here for the food. I am not here for the food.”

You’re there for the FUN and socializing!

Don’t make food your form of entertainment or fun…let it be the fuel that allows you to have fun to the max! And soak up every second of summer!

Do you have a great tip for surviving holidays and parties when temptation is everywhere?

Please share it below.

Happy (healthy!) traveling!

P.S. Members, there’s a special “Travel” meal plan you can download from your dashboard.

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