I’ve decided to do my round up of the Reinvent Nutritional Therapy Programme Weeks 3 and 4 together, this week because quite simply with work and life have got in the way! I’ve kind of gone off the boil a little bit. No fault of the programme, just me and my response to difficult situations. Rather than taking care of myself and eating properly, I reach for the junk, the takeaway and ready meals.
Reinvent Week 3 – Snacking
Reinvent week 3 is all about dealing with our relationship with snacking and introducing some healthy snacking habits. The idea is that you plan healthy balanced snacks that include protein, fruit and veg and stick to them! Rosie provides a wealth of resources to help you to do this, including some great recipes for quick and easy snacks.
My problem is that I think I just heard snacking and went with that! It’s almost like I saw it as a green light that snacking was ok and ignored all of the other advice. So, snack wise not a great week, but on reflection it did bring me some clarity…
- A big problem I have is that I look for excuses and opportunities to self-sabotage
- I have a real fear of missing out. I have this irrational worry that by not eating junk food snacks I’m somehow missing out on something I need. Which I know is ridiculous!
- In week 3 I did quite well in continuing to include more fruit and veg into my diet and eating breakfast. I’m starting to see a change in my habits in that I am starting to eat more regular meals and I’m reducing the amount I snack which is good, but it’s still not consistent and the snacks are still unhealthy.
- When I plan and pre-prepare my food I make better choices. It’s become clear that I need to plan my meals, food shop online and stick to it. Simple as. If it’s all done it’s much harder to succumb to the ‘let’s go out to eat’ trap.
Reinvent Week 4 – Protein
Starting week 4 I was quite excited at the prospect of concentrating on my protein intake, purely because as a vegetarian, and a fussy one at that, I mostly eat carbs, followed by more carbs, with an extra side of carbs! I really do struggle to eat enough protein in my diet.
Rosie starts this bite sized course by explaining the role of protein in our diet, and it’s importance. There is a lot of advice and guidance given about just how much protein we should be eating and the best sources of good quality protein, in particular plant based choices. Which for me as a vegetarian was really helpful.
Again Rosie provides a meal plan and lots of recipe ideas to help you incorporate more protein into your diet.
The aspect of the course this week that I found most helpful was that it gives some calculations to work out just how much protein we should be eating based on our weight. I found this really helpful because actually I had no idea just how much protein I actually needed. Now I have a clear daily amount to aim for, and it doesn’t seem as daunting as it was previously.
In terms of my own progress with eating more protein, I have to be honest, with Easter and school holidays week 4 has not gone as well as I would have hoped, and again it’s down to one thing and one thing alone. Planning, pure and simple.
Let’s face it, at the end of the day in lots of ways, it’s ‘easier’ to make the unhealthy choices. Grab a takeaway, graze on biscuits and crisps rather than eating proper meals, eat toast rather than a proper meal. I am guilty of all of these things, and it’s these bad habits that I’m working on eliminating through following the Reinvent programme.
But I have made some small changes that have helped me to up the protein levels. So, one thing I’ve started to do is to try and find ways of ‘hiding’ protein in my meals. For example, I’ve been adding protein powder to my breakfast smoothie, spreading humous on wraps like butter and adding chickpeas to soups. Simple quick and easy. I’ve also tried to add nuts to things like salads and stir fries which has worked quite well. Finally, when I do have a snack, I’ve been having a handful of nuts.
The main issue again, is consistency. But I’ve got to be realistic. It’s going to take time to undo a lifetime of bad eating habits. But I do feel like I’m headed in the right direction. Which is a great place to be!
What do I think?
Overall, I have to say I’m really enjoying following Reinvent because it has given me a fresh perspective and is helping me to develop a much healthier attitude towards food and the choices that I make. There’s no focus on weight loss which is really helping me to change my success/failure mindset and my all or nothing approach to my food choices.
When I’m making choices, more and more I’m beginning to think ‘will this be nutritious’ rather than how many calories is in this? Will it make me ‘feel’ better. I can see that I’m starting to think about my health and using this as a positive driving force for making better food choices.
I’m trying to think about what I’m going to gain rather than what I might be losing or missing out on, which again is another big shift in the way I think about food.
The plan for week 5 is to get the snacking under control and plan my meals more effectively. I know that this is what I really need to do if I’m going to makes changes that I can stick to, and become more consistent with.
Next week is all about food intolerance and the effect that this can have on achieving your health goals. This is quite timely for me as following some tests I had been thinking about this as a possible cause for some of the issues I’ve been having… Find out how I get on next week!
Want to know more?
Disclaimer: I have been offered a subscription to reinvent free of charge in return for documenting my experiences via the blog. All opinions as ever are my own!