Last blog I introduced the concept of Pleasure Planning. Click here if you need a refresher of the first two steps. I just can't say enough that some form of basic planning is ESSENTIAL for long-term weight release and maintenance, so it's time to make planning a priority.
As I mentioned in the last blog, this country, your neighborhood, your church, your office, your extended family dinners and celebrations, and likely your kitchen are not set up for your healthy eating success.
Convenience rules supreme - so it is up to you to make an effort to make healthy eating convenient.
The great news is that with some basic planning practices you can absolutely #win in your whole body health!
As a REMINDER, the 7 Steps to Pleasure Planning include:
STEP 1: Power & PurposeSTEP 2: PleasureSTEP 3: Structured Plan (VP3)STEP 4: PartnerSTEP 5: Plot & PlaySTEP 6: PrepSTEP 7: Plate
Last blog, we looked at Power & Purpose to build a foundation and a BIG BOLD WHY. This week we'll dive into Steps 2 and 3 - Pleasure and having a structured Plan!
Step #3 - PLEASURE
The bible says in 3 John 1:2 that you should ENJOY good health, so it's important to know what foods you like from God's abundant buffet - and to set your environments up for success (think kitchen, car, office drawers, etc.) by having healthy choices conveniently available.
First and foremost, you want to create a simple database or list of the foods you love. I've created a basic one you can use or make your own. click here
Meals You Love
Use the spreadsheet above or make a list of healthy meal ideas that you (and your family) enjoy on the regular. If you have kids, involve them in the list-building process.
These meals are your staples and should be rotated often in your meal planning. Consider batch cooking a few of these to have a meals-worth in your freezer at any time. You will be #winning.
And If one of your staple meals needs a healthy remix, then look for healthy swaps on google for alternative healthy options.
Power Up Your Produce
Make a list of the Fruits and Veggies that bring you joy. Which are in season and at their best? Google "Simple Clean (fill in with your faves) Recipes" and find 2-3 new recipes for each food. Add the ones you love to your master database.
Try Something New
Armed with your list of produce and flavors that make your taste buds dance, use the world's largest cookbook (aka Google) to find simple, clean, yummy recipes. Try one new recipe a week and add it to your database.
Step #3 - Structured PLAN
Fit thru Faith's Nourish Plan is called "VP3 - Every 3." It stands for Veggies, Protein and 3 F's (Fiber, Fat & Fruit) - every 3-5 Hours.
If you've been following Power Plan 2K17 - we took a deep dive on this formula a few months back.
In summary, the VP3 - Every 3 formula gives you a powerful and practical structured plan for simple planning to nourish your body optimally for your Divinely Designed Healthy Life*Style Practice.
V = Veggies (think half of your plate)
The mantra - Veggies First! should be at the top of your tongue because they are:
* From God's Abundant Buffet (Power Choices)* Single Ingredient Foods (No Label Reading Needed)* Power packed with vitamins and minerals that help you live long and strong* Nutrient-dense with Antioxdiants that help fight disease, inflammation and cancer* Naturally low in calories* Offer variety in color and versatility* A Perfect natural snack* Fiber rich* Yummy!
Your goal is 5-9 servings per day. Make sure your freezer is stocked with your favorites to excuse proof your meal planning.
P - Protein (think 1/4 of your plate)
Why do we LOVE Protein?
* Your cells, connective tissue, bones, organs et al would not hold together without protein* Your bones are mainly protein plus calcium, magnesium and phosphate* Protein provides metabolism support* Many of your more important hormones (like insulin) are made from protein
So clearly protein is important, but when it comes to weight release, it gets top billing. You want it to shine in every meal and snack.
If you eat meat, you know your favorite Animal Proteins (Meat, Poultry, Fish et al). Aim for lean and clean. But is possible to have a satisfying meal without animal protein =). Look to power-up and experiment with plant-based proteins.
Plant-based Proteins Ideas:
* Beans (Legumes)
ACTION PLAN: Use Google to find a few new protein-centric recipes to add to your database.
3 F's - Fiber, Fat, Fruit
Fiber is your partner in your Divinely Designed Healthy Life*Style. (think 1/4 of your plate)
* Keeps you regular* Can lower cholesterol* Can reduce the risk of heart disease and Type 2 Diabetes* Benefits digestive health* Helps control your blood sugar* Helps you attain and maintain a healthy weight
* Split Peas, Lentils, Beans
* Broccoli, Brussel Sprouts
* Avocados and Berries –
* Whole grains – oatmeal, pearled barley, and whole wheat pasta, brown rice et al
ACTION PLAN: Batch cook your favorite whole grain and freeze so you always have some fiber at the ready. Cook several sweet potatoes to perfection for breakfast, lunch, dinner or a yummy snack.
And when it comes to flavor - try a healthy sauce which can be poured over any and all of the deliciousness on your plate.
Fat (the healthy kind) is essential for:
* Protection of internal organs* Insulation* Energy production* Transporting fat soluble vitamins (A,D,E,K)* Healthy skin and hair* Supplying essential fat linoleic acid
* In Food, fat provides taste, consistency, and stability and helps you feel full.
We need healthy fats, but do keep in mind that a little goes a LONG way. 1 TBSP of oil is 120 calories.
ACTION PLAN: Focus on Omega 3's (Fish and Flax Oils), Monounsaturated (Olive Oil, Avocado) and coconut oil to flavor enhance and keep you feeling satisfied and full.
Fruit may be last, but it certainly is not least.
Fruit has basically the same benefits as Vegetables - but given they are often higher in sugar, the recommended servings are slightly less at 4 - 1/2 cup servings/day.
Now that you're clear on what you like and how to put it all together with your "VP3", meal planning can be effortless and infinite. Below are just a few formulas to add to your database:
#1 - Build a Sexy Salad
Green Leafy Greens + Favorite Veggies + Protein + Fiber + Light Dressing (Ex. Olive Oil, Lemon Juice and Seasoning)
#2 - Gratitude Grain Bowl
Whole Grain Base + Favorite Veggies + Protein + Simple Sauce
#3 - Simple Soups, Stews and Chilis (Google Your Favorite)
Veggie or Animal Stock + Veggies + Protein + Fiber (Whole Grain)
Build a POWER PLATE (1/2 Vegges + 1/4 Protein + 1/4 Fiber) of your favorites. Sprinkle in some healthy fat and garnish with fruit and you are VP3 ready and energized to be of greatest service to God and to the world!
Enjoy the journey!
BLESSINGS & XO!