WEBVTT - Practical Intuitive Eating & Meal Planning

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<v Speaker 1>I won't let my body out out well everything that

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<v Speaker 1>I'm made do. Won't spend my life trying to change.

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<v Speaker 1>I'm learning to love who I am. I get I'm strong,

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<v Speaker 1>I feel free, I know who every part of me.

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<v Speaker 1>It's beautiful and then will always out way if you

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<v Speaker 1>feel it. With joys in the air, she's love to

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<v Speaker 1>the mood. I am there. Let's say good day and

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<v Speaker 1>did you and die out? Happy Saturday. Outweigh fam Amy

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<v Speaker 1>here and back for a second week with Michelle Pellapitch.

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<v Speaker 1>She is doing a residency here on out Wagh with

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<v Speaker 1>me and Lisa's on a little bit of a break,

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<v Speaker 1>so bringing in another registered dietitian as our experts and

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<v Speaker 1>thankful to have Michelle join us for four weeks total.

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<v Speaker 1>And she's even been on the podcast before, so you

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<v Speaker 1>can go back and listen to or episodes. And last

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<v Speaker 1>Saturday you're on and we were talking about diet culture

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<v Speaker 1>versus intuitive eating, and today we're going to dive in

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<v Speaker 1>a little bit more into intuitive eating and balancing your

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<v Speaker 1>needs and meal planning and Michelle, I'm gonna hand you

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<v Speaker 1>the mic and um, you lead us in this conversation. Yeah,

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<v Speaker 1>so this is something that comes up often in my

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<v Speaker 1>work with clients. Something that I do in my personal

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<v Speaker 1>life is balance planning and intuitive eating. And you know,

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<v Speaker 1>like we were talking about last time, there's this myth

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<v Speaker 1>that intuitive eating is kind of doing whatever you want

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<v Speaker 1>all the time, and that is hard practically and logistically

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<v Speaker 1>because everyone's got a job in the schedule and we're busy,

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<v Speaker 1>and so some amount of planning and meal prepping actually

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<v Speaker 1>can be so helpful for just living an easier life,

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<v Speaker 1>being set up for your week or even the next

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<v Speaker 1>few days. But I think it's something that a lot

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<v Speaker 1>of people don't see as coexisting. So I like to tach,

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<v Speaker 1>I in coach clients on how to prep how to

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<v Speaker 1>be prepared and ready and like really be efficient with

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<v Speaker 1>your time in terms of cooking and eating while still

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<v Speaker 1>having the flexibility so that it's not feeling like a diet. Okay,

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<v Speaker 1>So I have busy days, and I know when I

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<v Speaker 1>don't plan ahead, I do have this weird thing of

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<v Speaker 1>like not wanting to fall back into older patterns, like, oh,

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<v Speaker 1>I feel like if I'm planning too much, then I

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<v Speaker 1>am on some sort of a plan, and I don't

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<v Speaker 1>want to be on a plan, Like I just want

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<v Speaker 1>to be breezy. But then I get stuck at work

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<v Speaker 1>and I'm hungry, and it's fine. If they're all that

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<v Speaker 1>there is as a cookie and I end up eating

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<v Speaker 1>the cookie, it's fine. I'm not gonna it. Used to

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<v Speaker 1>be where if I had a cookie would derail my

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<v Speaker 1>entire day and I would just eat cookies all day.

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<v Speaker 1>But now I'm in a place where I have that cookie. Fine,

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<v Speaker 1>it gave my body a little something that it needed,

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<v Speaker 1>but it's not ideally what I would want to my

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<v Speaker 1>body if I had planned ahead. So I think there

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<v Speaker 1>is this there's a space for this conversation right now

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<v Speaker 1>of like, you're not doing anything wrong by meal prepping.

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<v Speaker 1>It can still fit into the intuitive eating lifestyle. So

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<v Speaker 1>you're speaking to me right now, what do I need

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<v Speaker 1>to be doing because I'm sort of a rebel. I'm

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<v Speaker 1>sort of a rebel where I'm like, I still don't

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<v Speaker 1>want to prep too much, and I need to write

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<v Speaker 1>I I get it. A lot of it is a

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<v Speaker 1>matter of redefining just that phrase meal prep because I

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<v Speaker 1>think it conjures this image of like seven tupperwares of

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<v Speaker 1>steamed broccoli and chicken, and like, no, that's not what

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<v Speaker 1>we're talking about. I will say I have I have

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<v Speaker 1>a meal prepped like chicken that I have blended in

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<v Speaker 1>like a vitamin, because I read that my body would

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<v Speaker 1>digest the chicken better if it was blended. Okay, so

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<v Speaker 1>not too, don't. I don't. I don't like doing anything

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<v Speaker 1>that like. People might get any ideas on here for that,

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<v Speaker 1>but I'm just saying I when you say meal prep,

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<v Speaker 1>and that's probably maybe why I rebel against it so much,

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<v Speaker 1>is because yes, I ordered all these special tupperware things

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<v Speaker 1>and I had them laid out and I was portioning

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<v Speaker 1>out blended chicken. So that is now what we're talking about. Yeah,

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<v Speaker 1>it can be way more fun than that. Part of

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<v Speaker 1>it can be simply changing the timing and the day

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<v Speaker 1>and just the routine of it. So if the idea

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<v Speaker 1>of spending like three hours on a Sunday afternoon in

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<v Speaker 1>the kitchen sounds like torture, then just don't do it.

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<v Speaker 1>Then maybe you have a low key Tuesday morning and

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<v Speaker 1>that's when you do a little bit of prep, and

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<v Speaker 1>then you also have a low key Sunday afternoon or

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<v Speaker 1>Friday afternoon, and you do a little bit of prep then,

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<v Speaker 1>and you can do days at a time rather than

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<v Speaker 1>the whole week, and just that reframe can be enough

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<v Speaker 1>where it doesn't feel so overwhelming that you're like diving

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<v Speaker 1>into diet mode. So that's one more mindset shift, I think.

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<v Speaker 1>And then practically with the food, what's important and what's

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<v Speaker 1>helpful is to think of ways you can still maintain

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<v Speaker 1>variety while being prepared. So if I'm making pass staff,

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<v Speaker 1>I will cook the pasta and put it in the

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<v Speaker 1>tupperware plane, and then I have let's say, like a

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<v Speaker 1>marinara sauce as well as a salad dressing. In one day,

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<v Speaker 1>I maybe grab some frozen meatballs from the freezer and

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<v Speaker 1>the marinara sauce and some cheese, and I do like, uh,

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<v Speaker 1>spaghetti and meatballs. And then the next day for lunch,

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<v Speaker 1>I take some of the pasta and add a whole

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<v Speaker 1>bunch of salad ingredients plus my salad dressing, and it's

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<v Speaker 1>a pasta salad. And so you still have like the

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<v Speaker 1>bulk of the meal prepared. Because maybe cooking pasta is

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<v Speaker 1>the hardest task, it's not that time consuming. But let's

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<v Speaker 1>say like you've prepared one big component of a meal

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<v Speaker 1>and you can use it in different ways. Yeah, I

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<v Speaker 1>would say it can be time consuming. So it's just

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<v Speaker 1>the thing that takes like, you know, at least fifteen

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<v Speaker 1>minutes from start to finish. And then you've got to

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<v Speaker 1>make sure you get the pasta just right, which sometimes

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<v Speaker 1>is difficult itself. Like an example might be grilling chicken

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<v Speaker 1>for the week or something, but keeping the chicken like

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<v Speaker 1>grilled with some nice seasoning and you could either throw

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<v Speaker 1>it on salad, you could throw it in the pasta.

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<v Speaker 1>You could use the chicken different ways instead of just

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<v Speaker 1>the chicken the veggie the way we used to portion

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<v Speaker 1>it in those those meal prepper like may if grilling

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<v Speaker 1>is something you enjoy doing that that can be a

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<v Speaker 1>little bit time consuming, then grill it all up for

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<v Speaker 1>the family. We'll see. I think family because I've got husbands,

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<v Speaker 1>two kids, and sometimes that's if my husband's grilling on Sunday,

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<v Speaker 1>I'll get a bunch of meat and I'm like, grill

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<v Speaker 1>all of this up and then we eat it differently

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<v Speaker 1>throughout the week, right right, And then with repurposing, you

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<v Speaker 1>could even if you had the time and brain space,

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<v Speaker 1>like let's say you have a whole package of chicken,

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<v Speaker 1>you could do two separate seasoning blends, like maybe one

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<v Speaker 1>is a lemon pepper and the other one's a text

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<v Speaker 1>max and then that makes it totally different. But even

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<v Speaker 1>if you keep it kind of simple and versatile, thinking

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<v Speaker 1>of those flavor profiles is another way to repurpose in

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<v Speaker 1>a creative way. So rather than Okay, I'm putting my

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<v Speaker 1>chicken on a salad one day and in a wrap

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<v Speaker 1>the next day, like I'm going to make this a

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<v Speaker 1>taco salad and add the black beans and the shaded

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<v Speaker 1>cheese that you know, those are easy to just grab

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<v Speaker 1>and throw on and some salsa or whatever, and like

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<v Speaker 1>really go all out with a certain cuisine. And then

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<v Speaker 1>when I put it in my wrap, maybe I do

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<v Speaker 1>a Greek style rap and I add hummus and olives

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<v Speaker 1>and roasted red pepper, and again, those are all premate

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<v Speaker 1>ingredients that you can just toss in, and that's a

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<v Speaker 1>totally different flavor profile. Is there something in our brains

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<v Speaker 1>or is there any research that shows that if we

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<v Speaker 1>can spice it up that helps us in a way

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<v Speaker 1>from an eating disordered disordered eating perspective, I think it's

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<v Speaker 1>really important to give yourself permission for all of those

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<v Speaker 1>flavors and sauces and things because it's something that's typically

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<v Speaker 1>avoided because of fear of calories and sugar and whatever else.

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<v Speaker 1>So I see a lot of people if they are

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<v Speaker 1>restricting their food only use like herbs and season names

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<v Speaker 1>or cooking things in water and stuff like that, so

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<v Speaker 1>or like vinegar on the salad. But having the other

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<v Speaker 1>flavor agents is important, and a lot of them, especially

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<v Speaker 1>for talking about sauces and things, a lot of them

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<v Speaker 1>have some source of fat and olive oil in the salad,

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<v Speaker 1>dressing or whatever it is, and including those fat sources

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<v Speaker 1>is extremely important because when you're eating it with other foods,

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<v Speaker 1>they're going to contain most likely some of the fat

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<v Speaker 1>soluble vitamins. So you want to pare any food that

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<v Speaker 1>has a fat soluble vitamin Vitamin A, D E K

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<v Speaker 1>with a fat source so that it gets absorbed and

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<v Speaker 1>you're not just eating these foods that would be beneficial

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<v Speaker 1>without the kind of co factor to absorb them. Everybody

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<v Speaker 1>is different probably in times of day that they eat,

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<v Speaker 1>but when it comes to intuitive eating, or if you've

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<v Speaker 1>got a client coming to or I'm just thinking, like

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<v Speaker 1>there's so many things we've been told online, is like

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<v Speaker 1>wake up and now this is intermittent fasting, and we

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<v Speaker 1>don't talk about that, but some people might just be like,

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<v Speaker 1>eat until you feel hunger. But I have to leave

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<v Speaker 1>before I have time to get hungry, and then when

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<v Speaker 1>I start work, it's very difficult on work mornings to

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<v Speaker 1>like stop and eat. So I've had to know for

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<v Speaker 1>myself it's better for me to just go ahead and

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<v Speaker 1>eat before I leave the house, whether I'm hungry or not.

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<v Speaker 1>And it's interesting the thoughts I have around food in

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<v Speaker 1>the morning. Now it's not like me stressing well, oh,

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<v Speaker 1>I can't believe I'm eating before my quote fasting time

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<v Speaker 1>is up, because that used to be me, or oh,

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<v Speaker 1>I can't believe I'm eating right now, and I don't

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<v Speaker 1>have hunger signals. But I know my body well enough

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<v Speaker 1>to know that I'm going to end up getting hungry

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<v Speaker 1>while I'm working and then I won't get to eat.

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<v Speaker 1>I'll use this morning as an example. I wasn't that hungry,

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<v Speaker 1>but I went ahead and made two pieces of toast

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<v Speaker 1>and I smeared avocado all over it with some sea salt,

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<v Speaker 1>which I thought was a great brain breakfast, right right,

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<v Speaker 1>I mean, I'm so glady you brought this up and

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<v Speaker 1>and I am one of those people who if I

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<v Speaker 1>have like a six a flight and we're getting up

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<v Speaker 1>at four in the morning to leave, I will be

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<v Speaker 1>hungry and like I will eat as soon as I

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<v Speaker 1>get to the airport. I am like hungry in the mornings.

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<v Speaker 1>But everyone is different, and so I think it's amazing

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<v Speaker 1>what you're doing eating because you know yourself and you

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<v Speaker 1>know you need the energy, and that's so true for everyone.

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<v Speaker 1>So I actually recently was reading reading up on intermitt

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<v Speaker 1>and fasting to figure out, you know, what, what are

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<v Speaker 1>people saying? Is it really true? What's the truth here?

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<v Speaker 1>And the benefits that do come from it? The benefits

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<v Speaker 1>people talk about like oh better metabolic health, blood sugar control,

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<v Speaker 1>blah blah blah, It doesn't come from the fasted window.

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<v Speaker 1>What's more important than the amount of hours you're eating

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<v Speaker 1>is actually eating in accordance with your circadian rhythm, So

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<v Speaker 1>having enough energy early and often in the day, because

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<v Speaker 1>when your body wakes up with the sun, it wants

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<v Speaker 1>to be awake and moving and like alive and doing things.

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<v Speaker 1>And so how being a consistent like breakfast, lunch, snack

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<v Speaker 1>throughout those first two thirds of the day is what's

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<v Speaker 1>really best for you to feel energized and alert and

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<v Speaker 1>awake and like be healthier. Do you have some helpful

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<v Speaker 1>snack ideas? I will give you ideas and then linked

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<v Speaker 1>on my Instagram, I have a link to a downloadable

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<v Speaker 1>hand out that is like an exhaustive list of snack ideas,

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<v Speaker 1>so people can go download that, which is very very long.

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<v Speaker 1>Since you mentioned that your we'll mention it again at

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<v Speaker 1>the end and it's it'll be linked in the show

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<v Speaker 1>notes as well. But Michelle Pillo Pitch Nutrition is your

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<v Speaker 1>Instagram and then the link in my bio. I have

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<v Speaker 1>a few different like freebee downloads in that big list

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<v Speaker 1>of snacks is one of them, so definitely get that.

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<v Speaker 1>And yeah, easy snacks that I like to go to.

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<v Speaker 1>Our trail Mix is a big one because it's so

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<v Speaker 1>shelf stable. I will carry around like a jar, like

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<v Speaker 1>an empty peanut butter jar or something that's washed out,

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<v Speaker 1>any glass jar, fill it with trail Mix and just

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<v Speaker 1>like always have it with me and then when it

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<v Speaker 1>gets empty, I refill it. So trail mix any kind

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<v Speaker 1>of like sandwich I love doing, like a poebean j

0:12:07.440 --> 0:12:09.840
<v Speaker 1>or a half a pebian j as a snack half

0:12:09.840 --> 0:12:11.959
<v Speaker 1>a bagel with cream cheese. Like those things that are

0:12:12.000 --> 0:12:16.240
<v Speaker 1>super simple tend to be really good. Bars are easy

0:12:16.360 --> 0:12:18.640
<v Speaker 1>if someone wants to grab a bar any kind of

0:12:18.679 --> 0:12:22.080
<v Speaker 1>like fruit, if you're bringing fruit, yes, things like apples

0:12:22.080 --> 0:12:25.200
<v Speaker 1>are super portable and probably won't make you that full,

0:12:25.520 --> 0:12:28.600
<v Speaker 1>so bringing it with like the trail mix or some

0:12:28.720 --> 0:12:31.520
<v Speaker 1>nuts or some like a couple of string cheeses or

0:12:31.559 --> 0:12:35.920
<v Speaker 1>something like that, those like peanut butter crackers, sandwiches baked good.

0:12:36.040 --> 0:12:38.640
<v Speaker 1>You know, I love homemade muffins, and I'll bring muffins places.

0:12:39.559 --> 0:12:42.480
<v Speaker 1>I just want to speak for the apple and cheese

0:12:42.480 --> 0:12:46.520
<v Speaker 1>combo because they're so good together, and sometimes I don't

0:12:46.559 --> 0:12:48.439
<v Speaker 1>feel like they get the love that they should as

0:12:48.520 --> 0:12:52.640
<v Speaker 1>like a perfect little snack couple because the taps, in

0:12:52.679 --> 0:12:56.680
<v Speaker 1>my opinion, like yes, either string cheese or any cheese,

0:12:56.760 --> 0:13:00.720
<v Speaker 1>like a sharp cheddar cheese with apple is so good.

0:13:00.840 --> 0:13:03.840
<v Speaker 1>Well have you ever seen I've seen recipes for apple

0:13:03.880 --> 0:13:06.320
<v Speaker 1>pie with cheddar cheese. You know that's like a thing

0:13:06.559 --> 0:13:09.480
<v Speaker 1>I've never had it. Okay, I'm writing the stats. Make

0:13:09.520 --> 0:13:12.560
<v Speaker 1>your next apple pie with cheddar cheese. It's okay. I

0:13:12.600 --> 0:13:15.480
<v Speaker 1>have to lift this up because I feel like I

0:13:15.480 --> 0:13:20.680
<v Speaker 1>would love that would sandwiches were a big thing that

0:13:20.720 --> 0:13:23.360
<v Speaker 1>we're on my no list, and I agree. Now I

0:13:23.360 --> 0:13:26.200
<v Speaker 1>find myself making more and more sandwiches, and they really

0:13:26.200 --> 0:13:29.240
<v Speaker 1>are just so easy to keep in a like a

0:13:29.280 --> 0:13:32.480
<v Speaker 1>little bag, and they're my purse and I busted out.

0:13:32.800 --> 0:13:35.160
<v Speaker 1>My kids have to take their lunch and they don't

0:13:35.320 --> 0:13:38.199
<v Speaker 1>like sandwiches. I guess my daughter buys her it at

0:13:38.200 --> 0:13:40.760
<v Speaker 1>school now, but my son has to take a lunch

0:13:40.800 --> 0:13:43.160
<v Speaker 1>every day. And my kids, they lived most of their

0:13:43.160 --> 0:13:45.520
<v Speaker 1>life in an orphanage and then they came to America

0:13:45.600 --> 0:13:49.760
<v Speaker 1>older and they never had had sandwiches, so they don't

0:13:49.800 --> 0:13:52.960
<v Speaker 1>like them, and it's very difficult to try to find,

0:13:53.040 --> 0:13:54.720
<v Speaker 1>Like I can't. They don't. He doesn't have a way

0:13:54.760 --> 0:13:56.200
<v Speaker 1>to heat up his food, and I'm like, we can't take,

0:13:56.440 --> 0:13:59.480
<v Speaker 1>you know, chicken legs and rice and beans every like

0:13:59.520 --> 0:14:02.000
<v Speaker 1>that his jam, Like that's what he wants to take,

0:14:02.080 --> 0:14:05.440
<v Speaker 1>which is amazing. But I see all these moms sometimes

0:14:05.480 --> 0:14:08.360
<v Speaker 1>packing their kids lunches on Instagram, these cute little sandwiches

0:14:08.400 --> 0:14:12.160
<v Speaker 1>and putting a note inside, and I'm like, I want

0:14:12.240 --> 0:14:16.120
<v Speaker 1>to do for lunch, like I It's very difficult, but

0:14:16.200 --> 0:14:19.360
<v Speaker 1>I just want to say your inner child, if you

0:14:19.400 --> 0:14:21.720
<v Speaker 1>grew up like I grew up in the eighties and nineties,

0:14:21.720 --> 0:14:25.360
<v Speaker 1>and sandwiches where our thing, and for me, I wrote

0:14:25.360 --> 0:14:27.960
<v Speaker 1>them off for so long, And then a couple of

0:14:28.040 --> 0:14:31.680
<v Speaker 1>years ago I had a sandwich after I met Lisa

0:14:31.760 --> 0:14:34.960
<v Speaker 1>and was doing some of her programs, and it was

0:14:35.000 --> 0:14:37.320
<v Speaker 1>like the biggest deal for some of you listening, a

0:14:37.360 --> 0:14:40.760
<v Speaker 1>sandwich might be scary. Another big fear for people if

0:14:40.800 --> 0:14:42.680
<v Speaker 1>they're going to have a sandwich is okay, then I

0:14:42.720 --> 0:14:44.920
<v Speaker 1>can't have another carb with it, So I can't have

0:14:45.000 --> 0:14:47.000
<v Speaker 1>the chips or the crackers or anything on the side.

0:14:47.040 --> 0:14:50.840
<v Speaker 1>And so that's something really great to challenge, and it

0:14:50.880 --> 0:14:54.120
<v Speaker 1>doesn't have to be all or nothing. Like today I

0:14:54.160 --> 0:14:55.800
<v Speaker 1>had a sandwich for lunch. I had to tune a

0:14:55.840 --> 0:14:59.360
<v Speaker 1>salad sandwich and wanted hummus on the side, and I

0:14:59.400 --> 0:15:02.040
<v Speaker 1>was like, okay, bell peppers. I can do bell peppers

0:15:02.040 --> 0:15:05.240
<v Speaker 1>in my hummus, but I also want something crunchy or

0:15:05.400 --> 0:15:08.040
<v Speaker 1>than a bell pepper. So did half the bell pepper

0:15:08.120 --> 0:15:11.840
<v Speaker 1>and half everything bagel seasoned crackers, and like, I still

0:15:11.840 --> 0:15:14.080
<v Speaker 1>have the bread. All the carves are fine, and like

0:15:14.400 --> 0:15:17.880
<v Speaker 1>you can have both the like awareness of the nutrition

0:15:18.160 --> 0:15:20.720
<v Speaker 1>and taste, like Yeah, I love the taste of the vegetables.

0:15:20.840 --> 0:15:23.360
<v Speaker 1>Plus something else like no rules about the carbs. Is

0:15:23.400 --> 0:15:26.240
<v Speaker 1>there anything else you want to touch on before we

0:15:26.280 --> 0:15:31.560
<v Speaker 1>wrap today's talk on just scheduling your your food or

0:15:31.600 --> 0:15:34.400
<v Speaker 1>you're eating with Intuitive Eating? Yeah, I mean I think

0:15:34.440 --> 0:15:36.560
<v Speaker 1>something else that you brought up and is important to

0:15:36.560 --> 0:15:40.360
<v Speaker 1>reiterate is that paying attention to your schedule might mean

0:15:40.720 --> 0:15:44.440
<v Speaker 1>eating before you feel hungry, and that will be uncomfortable

0:15:44.440 --> 0:15:48.240
<v Speaker 1>at times, and it is the intuitive thing to do.

0:15:48.360 --> 0:15:50.640
<v Speaker 1>Like this whole kind of troupe of like listen to

0:15:50.640 --> 0:15:52.640
<v Speaker 1>your body. Yes, it's true most of the time, and

0:15:52.680 --> 0:15:55.560
<v Speaker 1>sometimes listening to your body includes listening to your brain

0:15:55.720 --> 0:16:00.280
<v Speaker 1>and like knowing those logistics so you're not to be

0:16:00.320 --> 0:16:03.360
<v Speaker 1>like banned from Intuitive Eating for having a sack when

0:16:03.400 --> 0:16:05.440
<v Speaker 1>you're not hungry. There is a time and a place

0:16:05.520 --> 0:16:09.120
<v Speaker 1>for that too. Awesome. In the meantime, Michelle, they can

0:16:09.120 --> 0:16:13.720
<v Speaker 1>find you on Instagram, yes, at Michelle Pillopitch Nutrition and

0:16:13.920 --> 0:16:17.360
<v Speaker 1>my website Michelle pillopitc dot com. Thank you, Michelle, Thank

0:16:17.400 --> 0:16:17.520
<v Speaker 1>you