5 Tricks to Moving to a Grain-free Nutritional Life

     This is a guest post from a new team member, Treva Yaccino.  She’s the CEO & Lead Holistic Health Nutritionist of Living Tree Health and Wellness.

    You can read, learn, and be coached by Treva at: http://www.livingtreehealthandwellness.com/

  Treva will be a regular contributor to Be Physically Better in the area of Nutrition.

Grains – the food group that plays a big role in the eating habits of millions of kids around the world. Oatmeal, YUM! Crackers, YUM! Mashed potatoes, YUM! Toast, YUM! Cereal, YUM!

Sure, most moms always tell us that we need to eat our veggies too, but most moms also always serve some sort of grain for or with breakfast, lunch, dinner and snacks as well – so grains have to be just as important as meats, fruits and veggies, right?

Wrong.

But grains make up a hefty spot on the food pyramid so they must be healthy! Wrong, just because the government says it’s healthy, doesn’t mean it is. I can name you 14 foods off the top of my head that are banned in other countries but served here.

But I need the fiber! Um, sorry…wrong again. You can get it elsewhere, like in a myriad of fruits, veggies, nuts and seeds – sources that don’t have all the other bad stuff in them like toxins.

So as you can see, the importance of grains in a diet is actually pretty much a tale spun by the American food industry and regurgitated by moms around the world. That’s a tough pill to swallow, isn’t it?

Health advocates around the world, especially those who follow a Paleo lifestyle, understand that grains can actually pose a great harm to your body, leading to illness, disease and even death.

To learn more about Paleo as a lifestyle and more on why grains are so harmful, please visit here http://www.livingtreehealthandwellness.com/detox/paleo-detox-2015/

However, grains are so ingrained (cute, huh?) in our lifestyle, that my clients and so many others can say they want to ditch the grains, but find it so difficult to actually do it.

Here are Five Tricks for Going Grain-Free in Your Nutritional Life:

1. Don’t go cold turkey and ditch the grains all at once. Some can do this, but most people will quit all at once and then sabotage their efforts a few days later with a binge. To gradually incorporate this new lifestyle, you can first begin by ditching the unhealthiest grains (sugary cereal, fruit bars, rice, etc.) and instead opt for healthier versions (quinoa, brown rice, etc.) Once you’ve done that, gradually cut done your portions of grains meal by meal until none exist in your diet.

2. Fill up on proteins, veggies and healthy fats. If you eat plenty of these items, you’re not going to crave the grains as much because your nutrient needs will be satisfied, and you’ll feel fuller longer. For example, eat lots of fish, clean meats and veggies like broccoli, cauliflower, peas, bell peppers, spinach, tomatoes, etc. Also, don’t forget to add the healthy fat to each meal – such as avocado, olive oil, coconut oil, nut butters, etc.

3. Don’t keep the grains in your house. As they say – out of sight is out of mind. This holds true for the grains. If you don’t keep them in your house (after they’re gone for good), you’ll be more likely not to eat them.

4. Prepare meals in advance. This tip has saved me so much time, patience, and sanity when I decided to change my lifestyle. I always write a meal plan at the beginning of each week and then shop, and prepare the food all in the same day. Prepping meals once a week prevents you from binging on grains when you’re hungry. Purchase glass containers and mason jars to store your food in the freezer after cooking, and then all you’ll have to do is pop your food in the microwave. There will be no time to reach for the granola bars.

5. Indulge in scrumptious Paleo recipes. Another nuisance that could prevent you from experiencing success with your new lifestyle choice is boredom. If you’re making the same chicken and broccoli every day, you’re going to get bored and revert back to your old lifestyle. Therefore, it’s so important to try out new recipes all the time. In my Paleo program for sale here http://www.livingtreehealthandwellness.com/detox/paleo-detox-2015/ , I provide over 50 mouthwatering Paleo-approved recipes for my clients to enjoy. You can use print out these recipes and then when you’re making your meal plan for the week, you can include various recipes each week. Here is ONE appealing snack recipe that you will get on your detox:

CACAO DUSTED TRAIL MIX

• ½ cup almonds
• 1/2 cup cashews
• ¼ cup pumpkin seeds
• ¼ cup golden raisins
• ¼ cup sunflower seeds
• 1 teaspoon raw cacao

Place all of the nuts and raisins in a bowl, sprinkle with cacao, toss for an even coat and serve. Store in an airtight container.

Here are some Paleo Book Suggestions:

It Starts With Food by Dallas and Melissa Hartwig

Practical Paleo by Diane Sanfilippo

Paleo Lunches and Breakfasts on the Go by Diane Rodgers

Paleo Power Lunch by Stormy Sweitzer

Paleo Desserts by Jane Barthelemy

Closing Challenge…

As motivated professionals seeking to be their best at all times, it takes tough choices in our lives especially nutritionally to reach our potential. And choosing to limit or even eliminate grains should be a strong consideration.

I encourage you to check out one or more of the suggested books. You can even check them out at the library. Educate yourself and begin reaching your nutrition potential.

I hope this post makes you really think about the grains that you put into your body and even more so how they affect how you look and feel.

Closing Question…

What grains could you limit or even eliminate in your nutrition starting today?

Want to learn more about living Paleo? My Paleo program provides everything you need to adopt a Paleo lifestyle: http://www.livingtreehealthandwellness.com/detox/paleo-detox-2015/

Why Every Professional Should Leverage the Hidden Power of a Question

Nick is a master question asker. Most people do not recognize this incredible skill. He will get people talking for hours and bring out so much in them they don’t even realize.

It’s a skill he’s developed over the years because he sees the hidden power in a question.

Yet most people are elementary at asking questions. They receive but rarely give ironically enough.

My four-year old son, Kaleb, is a great example of a question asker. He’s so curious about the world and has such a desire to learn right now. Everything has a genuine question for Kaleb and he really makes me think to the depth of his little curious mind. I only hope I can encourage his questions as he grows up.

But at some point, kids lose this desire to ask questions and become the average adult who has lost this curiosity.

I continue to be amazed at how few questions people ask in a conversation. Almost everyone is happy to answer any question given (whether out of a sense of obligation or truly want to answer the question).

But so many times the conversation dies because a question is not returned.

I didn’t like questions for the longest time. I would give shallow evasive answers and sadly get defensive. And I missed years of the leverage a simple question can give to you at any given moment.

Now that I’m in the professional world, I’ve recognized this secret hidden power.

Here are Five Reasons Why Every Professional Should Leverage the Hidden Power of Questions?

1. Leverage a Question to Find Similarities

I travel a ton and meet so many new people. Asking questions allows me to seek for common ground.

There are so many easy conversation starters with a question if we’re just observant. Sometimes it’s as simple as what they’re wearing, carrying, or their accent.

Simple questions like “where did you grow up?” or “where did you go to school?” or “what do you do for a living?” or “do you have a spouse or kids?” leads to a myriad of additional questions.

Often one of those answers will lead to a commonality that completely changes the distance in the connection.

And this connection can take you further than you could possibly imagine and one I leverage almost more than any other type of question.

People ultimately do business with people they like and people they trust. If you can make a genuine connection by similarities, you’re light years ahead of most professionals. 

2. Leverage a Question to Learn

To uncover what you want to know about someone / something is key and also rare in the professional world. We often only learn when we have to (reactively) not because we want to (pro-actively).

Thomas Berger once said, “The art and science of asking questions is the source of all knowledge.”

It’s both an art (subjective) and science (objective) that makes a question sought to learn so appealing.

People are open to sharing what they know if you ask them with a genuine desire to learn. This comes from a sense of curiosity and humbleness.

For example, I work with engineers often and I let them know up front “I’m a bachelors degree short of my engineering degree” so they know I’m not trying to be a poser and genuinely want to learn from them. It’s amazing after that one-liner how open they are to respond to my questions and learn from them.

“He who asks a question is a fool for five minutes; he who does not ask a question remains a fool forever.” – Chinese proverb that is incredibly powerful and speaks to the need to leverage a question to learn.

3. Leverage a Question to Challenge

I’ve been in business long enough to know there’s a right and wrong way to challenge someone.

Most handle a challenge with a statement: “I couldn’t disagree more” or even “You’re wrong.”

But what if you could challenge with a thought-provoking question especially if the end goal is to make them think and possibly change their mind or direction?

What if you guided your challenge with a question that elicits a genuine conversation instead of confrontation?

Robert Half once said, “Asking the right questions takes as much skill as giving the right answers.” I absolutely love this quote because of skill level required to asking the right questions. And this often most important when challenging someone else to see another’s point of view or consider a completely different path.

I’m a challenger by DNA and want people to improve and reach their full potential. And this often happens by leveraging challenging questions. It’s listening and getting to the heart of the issue to challenge them to reach their potential through a thought-provoking and challenging question.

And you know what? It almost always works and they rise to the challenge. Love it!

4 Leverage a Question to Probe and Investigate

Asking a probing question to investigate is different than learning. You’re using this type of question to understand a situation.

This question allows you to navigate through a situation without assumptions or having all of the facts.

It also allows you to listen before you speak so you’re not back-peddling or regretting your initial Ready-Fire-Aim approach.

A probing and investigative question may allow you to learn or even challenge and will give you the insight where to take the conversation.

It’s a unique question that is meant to explore not put someone on the defense so you know how best to keep going in the conversation.

Be careful when using this question. It can turn on you if someone feels your motives are not genuine.

5. Leverage a Question to Control the Conversation Direction

Asking questions puts you in charge of the conversation because you guide its direction.

My father used to say often, “Son, ask people questions and they will talk to you for hours…”

If I’m in a situation that I’m unsure of to start, I’ll plan to ask questions to know how to navigate the conversation. What do they know? Not know? What is their angle? These are my internal questions and give me control of the conversation to know how best to respond.

The key is not to be manipulative but allow you to navigate and give you leverage how best to respond in the situation.

Self-Questions…?

One last thought. Some of the best questions are ones you pose to yourself to develop and improve. Here are two posts of self questions to improve your productivity and impact within your day:

 Five Productivity Questions I Ask Every Single Day

Six Engaging Questions to Measure the Quality of Your day 

Closing Challenge…

Motivated professionals find power in their words. But unfortunately, most are in statements and not in questions.

I’m so impressed with a good question-asker let alone a great one. When someone asks me questions I feel like they care about me and want to get to know me especially if they’re looking for similarities.

And if they remember in a future conversation, something they asked, my appreciation and respect for them only grows. Can that be said of you?

Even more so as we interact with people on a daily basis, we could leverage the hidden power of a question to genuinely get to know someone, learn, probe and investigate, and be more in control of the conversation for the good. 

Closing Question… (ironically enough)

How can you leverage the hidden power of a question in your next conversation?

Five Disappointing Lessons I Learned About My Nutrition While Injured

When I was younger, the injuries were specific and less often. For example, lifting too much weight or playing sports.

Now that I’m in my mid-forties… I can turn the wrong way or even sleep wrong and can tweak a muscle. Huh?!

In my mind I’m still in my twenties but my body reminds me I’m more than twice that age and as a result, life is simply different.

Recently, my injury came from an “unknown” source but I got my money’s worth and far more. A tweaked back muscle that I thought would heal in a couple of days took over a month.

I was reminded of just how much nutrition factors into my fitness or in this case, the lack thereof.

Here Are Five Disappointing Lessons I Learned About My Nutrition While Injured

1. I Simply Moved Less and Ate More

The reality is when you’re injured your level of activity drops dramatically. I not only didn’t workout, I simply moved less.

And when I move less, I get lazy in many other areas of my life with the most important being nutrition.

I could’ve chosen other forms of exercise like walking and especially at a quick pace but just didn’t do it.

Yet for some reason I didn’t have a problem with a second helping at dinner. Ugh!

2. I Loosened Not Tightened My Nutrition

The reality is when I’m less active I need to actually tighten my nutrition because I’m not burning near the same amount of calories.

I can no longer “get to par” with my fitness balancing out my average eating. In fact, it needs to swing the other direction.

I must be all the more aware and disciplined of my need for stronger nutrition when I’m down due to an injury.

I’m older and should be wiser in this area but allowed my nutrition to slip at the wrong time.

3. I Justified Today That I Would Be Better Tomorrow

The mind is a powerful weapon when it wants something. I would justify today (eating poorly) because I would be better tomorrow.

Really? And I live and breath this stuff yet so easily can fall back into justification and poor habits when my routine changes.

I also know justification is a horrible master and will own you. It starts with just this one time, then another just this one time and before you know it…

4. I Under-estimated the Injury Time

This is a rookie mistake. My body just doesn’t bounce back like it used to do and an injury ALWAYS takes longer than it used to in order to heal.

There are also certain areas of my 45 year old body that take longer to heal: my back. I knew better but pushed it too soon and as a result, only added to my injury time. ARGH!

And THAT should’ve been a reminder to me to reign back in the nutrition for a longer sideline stay from working out than I had planned or wanted.

5. I Compounded My Return in Two Areas Now

If you want to come out of the injury without gaining weight, you’ll need to make changes.

One month later when I began working out, I not only had to bounce back in fitness from losing a month, I had to get my nutrition back into gear.

I went from one problem (fitness) to two problems (fitness + nutrition) and doubled my work.

And I claim to be more smarter too…

But the Advantages…

But there are advantages of being a student of nutrition and fitness… learning from the mistakes.

I’m embarrassed and disappointed in my last month due to this injury yet want to learn and make adjustments for next time.

I also want to challenge you to go in “eyes wide open” when not if an injury occurs that puts you on the sidelines for an extended period of time.

Key Takeaways

If you have an injury or unable to workout for an extended period of time, things need to change:

• I Needed to Move More
• I Needed to Eat Less or Wiser
• Assume the Injury Take Longer to Heal Than You Want and Allow It to Heal

Closing Challenge…

This is one of those posts that I didn’t want to write but absolutely needed to write.

Most of the time my nutrition is heightened during an injury but not this past time. I was also traveling a ton for work, which only made the poor choices compounded.

Again, I knew better and there are lessons for all of us to learn from this lack of discipline.

The good news is the back is healed, workouts AND nutrition are back in check and lesson has been learned. I just hope I don’t have to apply this hard lesson any time soon!

I challenge you to be prepared when, not if, you’re injured and unable to workout consistently.

Remember this post and immediately tighten not loosen or even stay at your normal nutrition routine.

Closing Question…

How will you respond differently with nutrition the next time you have an injury and unable to workout?