MARCH 2019: Food

Food

Do you have a FOOD goal that you have been wanting to work on? Something that’s been stirring in your thoughts? Goals like…

Get your kids to eat more vegetables
Eat more vegetables yourself
Follow a Whole 30 for one month
Learn what Keto is
Give paleo a try
Master a specific recipe
Try a new style of cooking
Have a healthier relationship with food
Understand more about nutrients
Eat better to support breastfeeding or pregnancy
Find balance with daily meal decisions
Find peace with holiday feasts
Address an eating disorder (past or present)
Start to meal plan
Improve your relationship with food
Model a healthy, balanced diet for your children
Try a vegetarian or vegan diet for one month
Increase vitamin and nutrient intake
Learn how to make sourdough bread
Cut down on junk food
Cook at home more and eat out less
Go gluten or dairy free
Etc.

“Food” is such a broad topic. There is no one way of eating that will work for every person. That’s part of the reason this month looks so different from the other guided journals—our relationship with food is very personal.

We bring a LOT to the table multiple times a day…cultural beliefs about food, our history with food, cravings, addictions, emotional eating, restrictive diets, allergies, sensitivities, preferences, varied budgets, and so much more.

Because there is no one size fits all answer, I encourage you to work with a nutritionist and/or your medical advisors on this topic to come up with an individualized plan that works for YOU. Open your heart and open your mind to a variety of ideas this month. Part of the reason we start these journals is because we want to see change. Creating change starts with recognizing that what we have been doing isn’t working and we need to create the space and do the research to make those changes.

Even though we are all unique, there are a few food suggestions that many nutrition experts agree upon: it would be helpful if we increased our water and vegetable intake while decreasing our sugar and processed food intake. So this month we’ll accommodate our individual goals while also noting how much water, sugar, whole foods, and vegetables we are consuming.

Here’s how it works:

The Guided Journal prompts are published daily on the yayamamas website. Go to yayamamas.com every day this month and click on the March 2019 Food icon in the Guided Journal section. Scroll down until you find today’s date and follow the prompt. That’s it.

This month does look slightly different than the other Guided Journals. I’ll share an idea or question about food that you can research further if you feel compelled to do so—these will include food topics that I have come across in my own health journey that have either surprised me or supported me. My hope is that you’ll be inspired to create positive changes or deepen your research through these topic suggestions. Not all will apply to you, but I encourage you to look into each one further to see which topics “click” with you. After the daily topic, you’ll see the following list:

Personal Goal:
Whole Foods:
Sugar:
Water:

Here’s what answers to these can look like:

Personal Goal = write down your food goal for the month on day 1 then track your actions, research, etc. each day as a way of noting your progress. Are you moving in the direction of your goal? Are you keeping it in mind each day? This is a space to take notes on your research and document your actions. For example, if your goal is to get your children to eat more vegetables, your journal entry might look like recipe research or purchasing vegetables or pureeing them into a smoothie. Small steps lead to big results. It all counts—even simply thinking about it or taking a break from it to avoid overwhelm and combat stress. Write it down, no matter how small the action.

Whole Foods = note how much processed vs. whole foods you are eating. Not Whole Foods like the store, but foods that are in their natural state: whole fruits and vegetables, unprocessed meats, nuts, seeds, beans, etc. This section is where you will note what types of food you are eating, if there is a balance between the two, and can act as a brainstorming space if you need to increase your whole food intake. Take note of how many foods include additives and preservatives. Read labels daily (ingredient lists first). Take note of what surprises you or additives that you don’t recognize. This is a great opportunity to research ingredients.

Sugar = start reading labels. Take note of how much sugar is added to every food item. Look at the ingredient list…and then little while box. Take some time to educate yourself on what words the food industry uses to describe “sugar.” Write about what foods you were surprised to see sugar in; which foods had a high amount of sugar; add up your total sugar intake for the day if that serves you; or start brainstorming ways you can decrease sugar consumption. (i.e. buying nut butters without added sugar or searching for a pasta sauce—or making your own!—that doesn’t contain sugar).

Water = this is simply a space to note how much water you are drinking in one day, if you need more or less, if you feel dehydrated or increased your activity and might need more, etc. Brainstorm ways you can meet your water goals.

Again, fill in the topics that serve you and your family. It can be overwhelming to focus on all of these ideas at once. The point of the guided journals is to bring awareness through reflection and encourage you to take action that serves you. If you find yourself getting overwhelmed, pull back or take a day off if that will decrease your anxiety about food. The guided journals are for YOU. They won’t be graded, no one else is reading them—it’s an opportunity for you to be with your thoughts, work on your goals, and note your progress. There is a lot of clarity that can be found in carving out a few minutes a day to think about a topic or goal you would like to work on. There is no “right” answer, only your truthful answer.

Ready to get started? Let’s do this!

Step 1. Choose a Goal Take some time on Day 1 to choose a food related goal for you and/or your family.

2. Scroll to the Daily Prompt

3. Take Time Spend as little or as much time as you need to reflect and formulate your answers. Sometimes the simple act of awareness can create major waves of change.

4. Take Action This month will include research & follow through—reading or listening to books, looking up recipes, etc.

You + Goals

Why have you joined us this month? What are you hoping to accomplish by the end of March?

Personal Goal:
Whole Foods:
Sugar:
Water:

Eating Styles

What eating styles (i.e. keto, paleo, gluten free, dairy free, sugar free, etc.) are you familiar with? Which ones have you tried? What worked for you during those times? What didn’t? Which ones would you like to try and why?

Personal Goal:
Whole Foods:
Sugar:
Water:

The Past

Look at what you’re bringing to the table, figuratively speaking. What was your eating style like before kids? What changes have you made over the years when it comes to food? Have those changes served you? Since hindsight is 20/20, what lessons can you take from your past eating habits and apply to your life today?

Personal Goal:
Whole Foods:
Sugar:
Water:

Family Culture

What are you bringing from your upbringing? Were you forced to clean your plate? Bribed with dessert? Forced to eat foods you didn’t enjoy? Did you eat at the table? Have family meals together? What were the expectations surrounding food in your family? Are there particular meals that stand out to you from your childhood?

Personal Goal:
Whole Foods:
Sugar:
Water:

All the Emotions

Let them out. This is a day where we start to dump all our emotions surrounding food…get it out of your head and onto paper. What emotions does food stir up for you? Does it create negative self talk? Do you want to write about emotional eating? Jot down any happy, sad, or frustrated emotions you have around food. You know what you need to write. Dump it all out so we can move past emotions that might be holding us back from making changes.

Personal Goal:
Whole Foods:
Sugar:
Water:

Vegetable or Not?

To bring some lightness to the topic after yesterday’s journal prompt, we’ll turn our focus to research and move forward with information that can help us make educated decisions.

Did you know that a typical bag of “mixed vegetables” only contains one actual vegetable? Carrots = vegetable, Corn = grain, Green Beans = legume (Even then, carrots are one of the sweetest vegetables out there).

Can you name actual vegetables? Have you ever looked up a list of vegetables or studied a categorized list of food? Take some time to do it today. Make a list of foods that are considered to be vegetables. Having this understanding can help you move forward with an increased knowledge base so that you can improve your nutrient intake through whole foods/vegetables.

Personal Goal:
Whole Foods:
Sugar:
Water:

Research

Choose an eating style, group of recipes, etc.—something that aligns with your chosen goal—and look it up. It’s much easier to follow through when we have specifics. (For example, if you are doing Whole 30, read or listen to books or podcasts about Whole 30). Write down what you researched and what you learned.

Personal Goal:
Whole Foods:
Sugar:
Water:

Sugar Intake

Do you read the ingredient lists on foods you eat? Not the white box, but the actual written out list of ingredients? Did you know that sugar appears in a vast majority of packaged foods? It can be listed as “sugar” or as many other names…and it is put into everything from bread and spaghetti sauce to salsa and baby foods.

A suggested goal for this week is to read every food label you purchase and eat. Keep track of added sugar and try to avoid it when you can. Up until today, have you kept track of your sugar intake? If so, what has it been like? If not, how much sugar do you think you consume on a daily basis? Write down your answers and see how they compare to the actual ingredients and sugar content written on the labels.

Personal Goal:
Whole Foods:
Sugar:
Water:

Water Intake

How much water have you been drinking? What is your daily average? Have you created a daily goal? If so, are you meeting it? What specific steps have you taken to increase your water intake or make it easier to meet your goals?

Please take a few moments today to note what is working and what isn’t when it comes to water intake. If you haven’t been tracking it, consider doing so for even one day to have a real time gauge on how much water you are or aren’t consuming.

Personal Goal:
Whole Foods:
Sugar:
Water:

Whole Food Intake

We’re now 10 days in on our food journey. What has your whole food vs. processed food intake looked like up to this point? What’s working? What isn’t? What changes have you made or been inspired to make? What can you do TODAY to add one whole food to one meal?

Personal Goal:
Whole Foods:
Sugar:
Water:

A Note on Failure

You might find that an idea you’re trying this month doesn’t seem to be working for you. This does not mean you have failed or are a failure. It means you are gathering information. For example, if you’re on day 11 of a version of the keto diet and it isn’t going well for you, please don’t beat yourself up over it. You’re not a failure because something you’re trying isn’t working, instead look at what is and isn’t working and then use that information as you continue on your path. We don’t need to internalize information gathering as failure. Shifting your perspective is so, so powerful and can serve you really well.

Does this idea resonate with you? If so, what “food information” have you learned up to this point? What’s working? What isn’t? What information are you going to use moving forward? What are you going to leave behind that isn’t serving you? What shifts or changes can you make with that information?

Personal Goal:
Whole Foods:
Sugar:
Water:

Flexibility

How flexible is your mindset in general? Are you stubborn? Wishy-washy? Do you have a fixed mindset? Keep strict rules? Go with the flow? A combo? How would you describe your mindset? Jot it down.

Now write about how that effects your food choices and the way you approach food, diets, eating styles, etc.

Personal Goal:
Whole Foods:
Sugar:
Water:

Perseverance

If something doesn’t work out the first time, do you throw in the towel? Try it a different way? Are you easily distracted by the next big idea? How does this part of your personality affect your food choices? How does it affect your goals?

Personal Goal:
Whole Foods:
Sugar:
Water:

March Week 3: Children & Family

“Treat”

Has the term “treat” become something that you use as a bribe? A reward for “good” choices? Or a justification for why we “deserve” sugary food? Take a look at how treats function in your family and every day life. Think about whether they are serving you or not.

Have treats become part of your every day, every other day, every week, or are they truly occasional? Write about what role treats play in your life at the moment and if there are any changes you would like to implement.

Personal Goal:
Whole Foods:
Sugar:
Water:

Eat Five Vegetables a Day

Are you eating at least five vegetables per day? Are your kids eating at least five vegetables today? How do you feel about this goal? Is it overwhelming? Do-able? What would make it less intimidating? Brainstorm. Write about it.

Personal Goal:
Whole Foods:
Sugar:
Water:

Comparison

One of the biggest perception shifts that has served me well is to accept the fact that every person’s body is unique. We all have different body types, genetics, needs in the moment, challenges, etc. Just because paleo is working for my friend down the street doesn’t mean it’s going to work for me. Even biological family members will be very different for you. Your sister could have a lot of health success as a vegetarian runner and you could have a dairy sensitivity and a bum knee.

Do you find yourself comparing your choices to those of others? Do you see inspiration in their choices or do they become an opportunity for comparison? When have you compared in the past? Do you feel like you compare now? Less than in the past? More so?

Brainstorm about ways to keep your focus on your own health journey. How can you remind yourself to stay focused on your individual health needs even when it’s tempting to compare yours journey to others?

Personal Goal:
Whole Foods:
Sugar:
Water:

Planning Ahead

Do you pre-plan your meals, food prep, etc.? Are you able to stick to those plans? What works well for you when you plan ahead? What do you struggle with?

If you don’t pre-plan, what keeps you from trying it? Failure to stick to it in the past? Time? Write about what blocks you from this task.

Today’s challenge is to research why planning ahead when it comes to food can serve you. Find a podcast, article, etc. and spend some time reading about food prep, meal planning, etc. Write down what you learn…then note which tips might work well for you and your family.

Personal Goal:
Whole Foods:
Sugar:
Water:

Sleep & Eating

Sleep and food are closely related. Your body needs quality sleep and nutritious food…something that feels like an impossible task in certain seasons of parenthood. If the body does not get adequate sleep it becomes easy for us to overcompensate with calories to try and boost our energy. This often does not work out the way we hoped.

Take a look at your sleep in the past week (not your sleep in general, but where you are right now). How much sleep have you gotten on average this week? What is keeping you from getting good rest? If you are craving rest or better sleep, what are some things you can shift to make sure you get more rest and/or sleep tonight? Tomorrow? One day at a time? Can you go to bed earlier? Skip the late night show in favor of more sleep? Go to bed with the kids even just one night? Create a sleep environment that is conducive to sleep (wifi off, no lights in the room, essential oils, no screens before bed, etc. – research it if you need specific ideas). Or look into things you can do during your day that can lead to better sleep (ie. research circadian rhythm, limit caffeine after a certain hour, create a bedtime routine, etc).

Analyze this week’s sleep, your body’s current needs, and brainstorm ideas that can get you what you need.

Personal Goal:
Whole Foods:
Sugar:
Water:

Water Review

Take a few minutes to review your water intake today, this week, and this month. What shifts do you need to make in order to meet your water intake goals? Pour a glass right now? Have a water bottle at the ready? Do you feel it is important to drink a lot of water but don’t? Do you place a big emphasis on it? Do you push water on your children throughout the day? Do you serve it at meal time?

Really bring your focus to your water intake today (and your children’s). What can you do to increase your whole family’s water intake?

Personal Goal:
Whole Foods:
Sugar:
Water:

Sugar Review

What was the craziest food product that you discovered had added sugar? How much effort have you been putting into avoiding sugar? Why or why not?

If you have been reducing sugar, what have you noticed about this shift? Does your body feel different? Have your taste buds changed? Spend a few moments analyzing your sugar intake, your kids’ sugar intake, what has shifted for you, what shifts could serve you, etc.

Personal Goal:
Whole Foods:
Sugar:
Water:

March Week 4: Increased Understanding

One of the best things we can do when researching food is to explore various eating styles. There are eating trends that pop up frequently these days…they are marketed to the masses through books, podcasts, articles, social media, etc. which makes them accessible and easy to understand. We can use this to our advantage for two reasons:

1. To Create a Personalized Eating Plan. We can look at an eating style, dive deep & learn why people choose it, and then come to understand how it benefits the body. We can then use that information for ourselves by trying out different styles and seeing how our body responds. Pulling from these plans can really serve us. Being open to new possibilities and styles can give us the information we need to make positive changes. Because let’s be honest, the whole reason we are doing this month’s Food journal is because what we’ve done in the past wasn’t serving us.

2. The Freedom to Live Our Beliefs. We can use our new understanding of different eating styles to let go of judgment and accept that others choose what is best for them…and we choose what is best for us. There is a lot of shaming that happens around food—it’s become socially acceptable to give someone a hard time, make fun of them, or judge them for choosing what works for their body. It’s ridiculous and time that it stops. By understanding the benefits and methods of eating styles that are different than our own, we put our beliefs into action: we understand that everyone’s body is unique and that they need to choose what is best for them. We understand that we are different and need to choose what is best for us. And so we act and think from that belief. It’s a way to walk the walk and not just talk the talk. Understanding the “why” behind other people’s food choices can really bring a lot of clarity (in every area of life, not just food). Maintaining this attitude around food choices is very freeing—it clears up mental and emotional space for us to simply live our life and make choices that serve us without drama.

So with that mindset (and a deep breath), let’s dive into our research week where we will explore various eating styles and terms that could potentially apply to us on our individual eating journeys.

Insulin Resistance

Have you ever heard of this term before? If so, write down what you know. If not, spend a few moments today looking it up. This one is a real eye opener. Write down what you learn and if you feel it applies to you.

Personal Goal:
Whole Foods:
Sugar:
Water:

Intermittent Fasting

Ever heard of this notion? (It kind of goes hand in hand with yesterday’s topic of insulin resistance). If you know about it, jot down what you know. If not, spend a few moments researching the topic and write down notions that stick out to you.

If you utilize intermittent fasting, what about it has served you? What hasn’t? What have your challenges been? What about successes? Spend some time reflecting on your personal journey with intermittent fasting.

Personal Goal:
Whole Foods:
Sugar:
Water:

Keto

Do you know what the goal of a “keto diet” is? Have you heard of keto? Did you know there are multiple types of “keto diets?” If you follow one, research others that are out there. If you don’t follow one, spend a few moments researching the philosophies behind a keto diet. Does any of this new information speak to you? If so, write it down. If not, write about why.

If you utilize a keto way of eating, what about it has served you? What hasn’t? What have your challenges been? What about successes? Spend some time reflecting on your personal journey with keto.

Personal Goal:
Whole Foods:
Sugar:
Water:

Paleo

What do you know about the paleo way of eating? How do you perceive it? How much of it is influenced by media’s portrayal of this eating style vs. actual research? Spend some time today to research why people choose this eating style, its benefits, who it serves, etc. Write down ideas that could possibly work for you (or not).

If you utilize a paleo diet, what about it has served you? What hasn’t? What have your challenges been? What about successes? Spend some time reflecting on your personal journey with paleo.

Personal Goal:
Whole Foods:
Sugar:
Water:

Vegetarian or Vegan

Do you know the difference vegetarian and vegan? What intrigues you about these eating styles? What turns you off? Do you know why some people choose these eating styles? Spend a bit of time today putting your past notions or society’s limitations to the side and research why some folks choose this eating style. Write about what you learn, noting any new ideas that soften your heart to those who choose a different eating style than yourself.

If you are a vegetarian or vegan, what about it has served you? What hasn’t? What have your challenges been? What about successes? Option to write down what you wish people understood about your choices.

Personal Goal:
Whole Foods:
Sugar:
Water:

Gluten Free or Dairy Free

Have you ever wondered if gluten, grains, or dairy have a negative effect on your body or your children’s bodies?

If you eat gluten, grain, or dairy free, what about this way of eating has served you? What hasn’t? What have your challenges been? What about successes? Spend some time reflecting on your personal journey.

Bonus Questions for the Week: What do you think irritates people about mealtimes with others who eat differently than themselves? There seems to be an undertone of annoyance around (for example) vegetarians coming to a potluck or someone who is gluten free coming to dinner? Have you ever felt annoyed when you’ve needed to accommodate someone else’s choices? How have you handled it? Did it go as poorly as you imagined it would or better? Have you ever felt that someone else was annoyed with you when you were the person whose eating style was different? How did it make you feel at the meal?

What could be done by everyone involved to be more patient and understanding? How can you get one step closer to living your truth and really making space for your actions to line up with your belief that everyone needs to eat differently in order to give their body what it needs? What can we do to make mealtimes more welcoming to all—especially since most of the time we share meals with loved ones.

Personal Goal:
Whole Foods:
Sugar:
Water:

Leaky Gut

If you follow yayamamas on social media, you know that I’ve been talking about Leaky Gut a bit this month. What do you know about it? If not much, spend a bit of time researching it and writing down what you’ve learned. Leaky Gut has been linked to autoimmune diseases, imbalances in the body, illness, anxiety, and more. It can be the direct result of toxin overload, antibiotics, pesticides, and certain medication use. For those who have it, it can be a big deal. Since a large number of people suffer from leaky gut, spend some time today researching what it is and if you feel it applies to you. If it does, research steps you can take to help correct the condition.

Personal Goal:
Whole Foods:
Sugar:
Water:

Thank You Day

The first bonus day of each month is always Thank You Day! We’ve spent 4 full weeks working on a topic that we had previously pushed to the side. I’m proud of you, yaya, for showing up and putting in the work!

Somewhere along this month-long journey there has been someone who has supported you or done something kind that you are grateful for. So today is all about expressing that gratitude, taking it outside the journal, and passing it on to that person (or people!). Write, text, call, or give an in-person thank you to someone who has helped you this month!

Personal Goal:
Whole Foods:
Sugar:
Water:

Constant Learning

There is so much to learn about food. It’s a broad topic that continues to grow as researchers and nutritionists learn more about how the body works and what serves it. On top of that, we are all unique individuals whose needs will shift our entire lives.

Brainstorm about what you can do to stay on top of this topic.

Personal Goal:
Whole Foods:
Sugar:
Water:

Shifting Gears

When a Guided Journal journey comes to an end, we have a choice to move on to the next topic and start fresh again tomorrow. If you’re following along with us in real time, April 2019 is Detox Month! We’re going to take our Food Month one step further and really start to detox our homes and pantries. It turns out there are a lot of foods, chemicals, and various materials around our house that have major and minor impacts on our bodies. April will be all about exploring those toxins, researching them, deciding what changes we need to make, and then making them.

Today’s journal entry is a brain dump: what are your first thoughts about Detox month? What toxins do you think are in your home, if any? Think about your diet, daily routine, and products you use…do you know how they are affecting your body, hormones, and mood? Give it some thought, jot down what pops into your head first, and then join us again tomorrow as we begin Detox month as a team!

Personal Goal:
Whole Foods:
Sugar:
Water: