Tuesday, March 26, 2019

Try This Tuesday: Measure Progress with Behavior

There’s more than one way to know if you’re moving towards your goals.

Instead of focusing on a number or measurement (like weight loss or inches lost), try using behavior as a measurement of progress. After all, you don’t just all of a sudden wake up one day being lean, healthy and 50lbs lighter! When we want anything new, or desire to make changes, we need to practice our way to it by doing the new things we need to do, over and over, in order to move closer to it. (The great thing is that it becomes easier over time).

If you’re looking to become a successful writer, start by tracking how many days you sit down to write a minimum of 1,000 words.

If you’re looking to become fluent in a new language, track how many days you sit down to study, how many verbs and new words you learn, or how many times you have a lesson with a native speaker. 

If you’re looking to lose weight, or eat healthy, track the behaviors that you are doing successfully in order to move towards that goal. Have you: decreased the amount of processed food you eat, increased the amount of veggies you include in your diet, exercised 4x/week? Have you made more meals at home, stopped nighttime snacking, and slowed down when eating?

These are all examples of ways you can measure your progress towards living a healthier lifestyle and losing weight that don’t include actually weighing or measuring.  It also helps you keep momentum as you are developing the skills and behaviors that will eventually lead you to your goal.

To help with this, there are a number of apps you can use to monitor progress like: Habit Tracker, Way of Life, Done, Momentum, Habitica, Postive Habit Tracker, etc. Using these tools can help form long-term behaviors as they are a visual motivator and a great way to keep on track.

What behavior would you like to start work on developing (or dropping) today?

#trackbehaviour #yycnutrition #coachstacyyyc #accountabilitycoaching #nutritionnerd #foodist #reallifenutrition #creategoodhabits #holisticnutrition #healthylifestyle #justeatrealfood #mompreneur #girlboss

Tuesday, March 19, 2019

Try This Tuesday: Begin Where You Are!

Have you seen those Couch to 10K running programs? They outline what a person needs to do in order to get out and run their first 10K. It’s a REALISTIC plan and is predicated upon small wins that become stepping-stones for the larger ones (longer distances). It’s about gradual and steady progression as you gain confidence from your previous successes. It makes sense, right? Because you wouldn’t expect someone who wasn’t active or has never run to just go out and run a damn 10K would you?

So why do we think it’s any different when it comes to healthy eating? If you’re someone who hasn’t eaten well for a long time, what makes you think that you’re all of a sudden going to follow a healthy “diet” plan perfectly (or worse; a fad) staring next Monday, next month, or next New Year’s Day?

There are sometimes a hundred steps between where you are, and where you want to be. The point is that you begin, and completely embrace the point at which you are starting from. Stop looking at other people, thinking that you should be where they are. Instead, get clear about where you want to be, break down the goals into much smaller pieces, and start taking those steps!

Not sure where to start? Sign up for my 12-week coaching program, and we’ll work together to get you gradually and steadily achieving the personal nutrition goals you have set for yourself!

Tuesday, March 12, 2019

Try This Tuesday: Train for Life

I overheard a conversation last week at the end of spin class, and I thought it was funny. One person was talking to another about an event that they were training for (their reason for going to spin) and the other person laughed and said “Hell, I am just training for LIFE”!

Of course, this is very funny – but it’s also very smart! Life itself is akin to a marathon, and by keeping our bodies in good shape, we are in a better position to handle all that life throws at us!

For me, exercise is just as mentally beneficial (if not more) as it is physical. I love pushing my body, feeling discomfort, feeling like I can’t do it, and then working through it. At the end of most workouts, I feel strong and capable – both mentally and physically. I feel like I can ‘finish the race’.

I would encourage you all to train for your own life. Take care of your body. Feed it well, and find a type of exercise that you enjoy doing! Not sure where to start? Just start by walking.

Monday, March 11, 2019

What is the difference between a Dietitian, a Nutritionist and a C.H.N.??

This almost sounds like the beginning of a bad joke…"So a RD, a nutritionist and a C.H.N. all walk into a smoothie bar”….haha!

But seriously, this is a great question, and it can be confusing. (In writing this article, I happened upon another good post written by a dietitian explaining this differentiation well, which I will also share after I put this all into my own words).

To begin, “Registered Dietitian” (RD) is a protected title, which is regulated by provincial bodies within Canada (i.e the College of Dietitians of Alberta). Dietitians must complete a minimum 4-year BSc degree as well as satisfy interning requirements, and also need to stay up to date with ongoing professional development.

“Nutritionist”: Prior to 2016 (in Alberta), almost anyone could use the title of nutritionist, because it wasn’t regulated. People could literally take a two-week online course on the basics of nutrition and call themselves a “nutritionist”. This was a problem because the general public didn’t always know or understand the distinction between RD, nutritionist and other designations, so dietitians, who had spent years getting educated weren’t happy – and rightly so. I get it. I have a Bachelors Degree also (Arts; not Science) and I would be pretty upset if people assumed that my own 4-year degree was somehow the same as anything less.

So right now, in Alberta (and a few other provinces), only dietitians can call themselves a “nutritionist”. So far so good?

Ok, moving on to the C.H.N. designation: “Certified in Holistic Nutrition” is a designation offered through a private college: the Canadian School of Natural Nutrition. CSNN is the largest leading school for Holistic Nutrition, has been in existence for 25 years, and is nationally recognized for it’s standards of excellence. The diploma program offered by the school is comprehensive, rooted in science, and offers instruction from highly qualified instructors (many of them naturopathic doctors) – but is certainly not the same level of education as a 4-yr Bachelor of Science degree and/or an RD designation.

However, just as there are distinctions between counselors, therapists, psychologists, and psychotherapists, there are important distinctions between those of us who use food as a tool in helping others achieve their health and nutrition goals. It is my opinion that there is more than enough space within the health and wellness world for both RD’s and C.H.N.’s to serve people well – as long as roles, responsibilities and scopes of practice are observed and respected.

When making a decision whether to work with a RD or a C.H.N., you will want to consider a number of factors such as the issues themselves that you are looking for help with. For example, someone with a C.H.N. designation cannot assist with medical nutrition therapy. They are however, quite capable and qualified to work with people simply wanting to improve their general health and nutrition by using a food first approach!

As always, use common sense when choosing your potential provider (RD or C.H.N. alike) and don’t be afraid to ask questions. What tools, strategies and resources does your provider have to offer? Does your provider demonstrate critical thinking skills? Are you a good match? Do you feel judged about your current diet? How often do they provide follow up? What are the costs?

Within my own graduating class of 30 with CSNN, one of the students was actually a practicing dietitian. That’s right - even with her RD designation, she saw value in the program. In fact, the school consisted of students with varying nutrition backgrounds, other scientists with masters, and PhD’s, and everyone from massage therapists to social workers. Quite simply, the program is more accessible and provides people with a great nutrition education without having to obtain another degree (and one year unpaid internship).

At the end of the day, we all hold valuable space in the food education arena and can serve people well, as long as we operate within our own scope of practice and know the limits of our knowledge!

The post that I mentioned at the beginning can be found here: https://www.laurenrenlund.com/2017/02/09/whats-the-difference-between-a-dietitian-and-a-nutritionist-in-canada/

Note: At this time, C.H.N.’s are self-regulated (RD’s are regulated), but this may change. In the future, C.H.N.'s may also have a governing body. Regardless, we must operate within a strict Code of Ethics and must carry practitioners insurance. Also, extended health benefits may not cover the costs of services rendered by a C.H.N. - it really depends upon your insurance provider and what types of coverage you have.

Friday, March 8, 2019

Food Fact Friday: Taking a Break

Guys, I am taking a break from writing these Food Fact Friday posts and instead putting the additional “found time” into working on more accountability coaching systems, tools and resources (which I think provide more value - plus, it’s more my jam!)

There are some good websites out there with a lot of great food facts already on them. I really like https://www.healthline.com/

I really appreciate you all reading these previous FFF posts. I’m keeping the Try This Tuesday posts. Please let me know if you’re ever interested in deep-diving on any topic relating to nutrition, and I will work on creating a one-off post about it!

Did you know? It actually takes a lot of time to create a Food Fact Friday post. I try to come up with an interesting topic, fact-check, look at research, and try to make the post look pretty.

Tuesday, March 5, 2019

Try This Tuesday: Use the 5P's!


I think this one is self-explanatory? This is a military adage taken from the British Army, and is strangely very useful when talking about nutrition (and anything worth doing, really). It’s actually “Proper Planning Prevents Piss Poor Performance” but I just left out the piss. 😇😂

If you’re all of a sudden planning on taking your diet from “decent at best” to “totally on point”, you have to plan in order to succeed! (And then maintain it). Your planning may involve using a meal delivery service, doing meal prep, or hiring a nutritionist - but either way, the planning needs to be done (and of course, the execution)!

Because life happens and “stuff” always comes up, it’s just as important to consider how to handle unplanned or challenging situations such as holidays and birthdays.

Accountability coaching can help in all of these situations. I’d love to help you Plan to Succeed. Find out more by visiting my website: www.stacyyates.com

Friday, March 1, 2019

Food Fact Friday: Salad!

My accountability coaching clients are able to see exactly what I eat for every. single. meal. That definitely holds ME accountable in my own eating, but my clients are also able to see healthy eating and lifestyle patterns (which do include some indulgences and even a few “slips” - because that's LIFE). 

Recently, a couple of my clients have asked me about my (almost) daily salads, and what I put into them. So I decided to talk about this today on Food Fact Friday.

A huge chunk of our diet should be supplied by veggies. That’s why I love to eat salads (or hearty soups) pretty much daily. Here’s what an average daily salad of mine might have in it:

-a lot of leafy greens (mixed, and almost always includes kale – I cut up the leaves into small pieces and massage kale w/coconut oil)
-protein (often salmon or chicken)
-chopped pecans or other nuts (and sometimes seeds)
-sauerkraut (love wildbrine)
-dried apricots or cranberries or fresh apple
-homemade dressing

Seriously, how could you possibly not want this? If you start to grow tired of it, switch up the veggies (roast them instead of raw), make a new dressing, add some beets or jicama, throw in some sweet potato…the possibilities really are endless!

What do you love in YOUR salad? (If you need a good salad dressing recipe – let me know and I will send you mine)!

Tips for Managing Stress & Anxiety (plus a smoothie recipe!)

Read my latest blog post on You Ate:  https://youate.com/tips/september-stress-autumn-anxiety/ And my smoothie recipe!