Speaker 1: I won't let my body out out well everything that
Speaker 1: I'm made do. Won't spend my life trying to change.
Speaker 1: I'm learning to love who I am. I get I'm strong,
Speaker 1: I feel free, I know who every part of me.
Speaker 1: It's beautiful and then will always out way if you
Speaker 1: feel it. With joys in the air, she's love to
Speaker 1: the mood. I am there. Let's say good day and
Speaker 1: did you and die out? Happy Saturday. Outweigh fam Amy
Speaker 1: here and back for a second week with Michelle Pellapitch.
Speaker 1: She is doing a residency here on out Wagh with
Speaker 1: me and Lisa's on a little bit of a break,
Speaker 1: so bringing in another registered dietitian as our experts and
Speaker 1: thankful to have Michelle join us for four weeks total.
Speaker 1: And she's even been on the podcast before, so you
Speaker 1: can go back and listen to or episodes. And last
Speaker 1: Saturday you're on and we were talking about diet culture
Speaker 1: versus intuitive eating, and today we're going to dive in
Speaker 1: a little bit more into intuitive eating and balancing your
Speaker 1: needs and meal planning and Michelle, I'm gonna hand you
Speaker 1: the mic and um, you lead us in this conversation. Yeah,
Speaker 1: so this is something that comes up often in my
Speaker 1: work with clients. Something that I do in my personal
Speaker 1: life is balance planning and intuitive eating. And you know,
Speaker 1: like we were talking about last time, there's this myth
Speaker 1: that intuitive eating is kind of doing whatever you want
Speaker 1: all the time, and that is hard practically and logistically
Speaker 1: because everyone's got a job in the schedule and we're busy,
Speaker 1: and so some amount of planning and meal prepping actually
Speaker 1: can be so helpful for just living an easier life,
Speaker 1: being set up for your week or even the next
Speaker 1: few days. But I think it's something that a lot
Speaker 1: of people don't see as coexisting. So I like to tach,
Speaker 1: I in coach clients on how to prep how to
Speaker 1: be prepared and ready and like really be efficient with
Speaker 1: your time in terms of cooking and eating while still
Speaker 1: having the flexibility so that it's not feeling like a diet. Okay,
Speaker 1: So I have busy days, and I know when I
Speaker 1: don't plan ahead, I do have this weird thing of
Speaker 1: like not wanting to fall back into older patterns, like, oh,
Speaker 1: I feel like if I'm planning too much, then I
Speaker 1: am on some sort of a plan, and I don't
Speaker 1: want to be on a plan, Like I just want
Speaker 1: to be breezy. But then I get stuck at work
Speaker 1: and I'm hungry, and it's fine. If they're all that
Speaker 1: there is as a cookie and I end up eating
Speaker 1: the cookie, it's fine. I'm not gonna it. Used to
Speaker 1: be where if I had a cookie would derail my
Speaker 1: entire day and I would just eat cookies all day.
Speaker 1: But now I'm in a place where I have that cookie. Fine,
Speaker 1: it gave my body a little something that it needed,
Speaker 1: but it's not ideally what I would want to my
Speaker 1: body if I had planned ahead. So I think there
Speaker 1: is this there's a space for this conversation right now
Speaker 1: of like, you're not doing anything wrong by meal prepping.
Speaker 1: It can still fit into the intuitive eating lifestyle. So
Speaker 1: you're speaking to me right now, what do I need
Speaker 1: to be doing because I'm sort of a rebel. I'm
Speaker 1: sort of a rebel where I'm like, I still don't
Speaker 1: want to prep too much, and I need to write
Speaker 1: I I get it. A lot of it is a
Speaker 1: matter of redefining just that phrase meal prep because I
Speaker 1: think it conjures this image of like seven tupperwares of
Speaker 1: steamed broccoli and chicken, and like, no, that's not what
Speaker 1: we're talking about. I will say I have I have
Speaker 1: a meal prepped like chicken that I have blended in
Speaker 1: like a vitamin, because I read that my body would
Speaker 1: digest the chicken better if it was blended. Okay, so
Speaker 1: not too, don't. I don't. I don't like doing anything
Speaker 1: that like. People might get any ideas on here for that,
Speaker 1: but I'm just saying I when you say meal prep,
Speaker 1: and that's probably maybe why I rebel against it so much,
Speaker 1: is because yes, I ordered all these special tupperware things
Speaker 1: and I had them laid out and I was portioning
Speaker 1: out blended chicken. So that is now what we're talking about. Yeah,
Speaker 1: it can be way more fun than that. Part of
Speaker 1: it can be simply changing the timing and the day
Speaker 1: and just the routine of it. So if the idea
Speaker 1: of spending like three hours on a Sunday afternoon in
Speaker 1: the kitchen sounds like torture, then just don't do it.
Speaker 1: Then maybe you have a low key Tuesday morning and
Speaker 1: that's when you do a little bit of prep, and
Speaker 1: then you also have a low key Sunday afternoon or
Speaker 1: Friday afternoon, and you do a little bit of prep then,
Speaker 1: and you can do days at a time rather than
Speaker 1: the whole week, and just that reframe can be enough
Speaker 1: where it doesn't feel so overwhelming that you're like diving
Speaker 1: into diet mode. So that's one more mindset shift, I think.
Speaker 1: And then practically with the food, what's important and what's
Speaker 1: helpful is to think of ways you can still maintain
Speaker 1: variety while being prepared. So if I'm making pass staff,
Speaker 1: I will cook the pasta and put it in the
Speaker 1: tupperware plane, and then I have let's say, like a
Speaker 1: marinara sauce as well as a salad dressing. In one day,
Speaker 1: I maybe grab some frozen meatballs from the freezer and
Speaker 1: the marinara sauce and some cheese, and I do like, uh,
Speaker 1: spaghetti and meatballs. And then the next day for lunch,
Speaker 1: I take some of the pasta and add a whole
Speaker 1: bunch of salad ingredients plus my salad dressing, and it's
Speaker 1: a pasta salad. And so you still have like the
Speaker 1: bulk of the meal prepared. Because maybe cooking pasta is
Speaker 1: the hardest task, it's not that time consuming. But let's
Speaker 1: say like you've prepared one big component of a meal
Speaker 1: and you can use it in different ways. Yeah, I
Speaker 1: would say it can be time consuming. So it's just
Speaker 1: the thing that takes like, you know, at least fifteen
Speaker 1: minutes from start to finish. And then you've got to
Speaker 1: make sure you get the pasta just right, which sometimes
Speaker 1: is difficult itself. Like an example might be grilling chicken
Speaker 1: for the week or something, but keeping the chicken like
Speaker 1: grilled with some nice seasoning and you could either throw
Speaker 1: it on salad, you could throw it in the pasta.
Speaker 1: You could use the chicken different ways instead of just
Speaker 1: the chicken the veggie the way we used to portion
Speaker 1: it in those those meal prepper like may if grilling
Speaker 1: is something you enjoy doing that that can be a
Speaker 1: little bit time consuming, then grill it all up for
Speaker 1: the family. We'll see. I think family because I've got husbands,
Speaker 1: two kids, and sometimes that's if my husband's grilling on Sunday,
Speaker 1: I'll get a bunch of meat and I'm like, grill
Speaker 1: all of this up and then we eat it differently
Speaker 1: throughout the week, right right, And then with repurposing, you
Speaker 1: could even if you had the time and brain space,
Speaker 1: like let's say you have a whole package of chicken,
Speaker 1: you could do two separate seasoning blends, like maybe one
Speaker 1: is a lemon pepper and the other one's a text
Speaker 1: max and then that makes it totally different. But even
Speaker 1: if you keep it kind of simple and versatile, thinking
Speaker 1: of those flavor profiles is another way to repurpose in
Speaker 1: a creative way. So rather than Okay, I'm putting my
Speaker 1: chicken on a salad one day and in a wrap
Speaker 1: the next day, like I'm going to make this a
Speaker 1: taco salad and add the black beans and the shaded
Speaker 1: cheese that you know, those are easy to just grab
Speaker 1: and throw on and some salsa or whatever, and like
Speaker 1: really go all out with a certain cuisine. And then
Speaker 1: when I put it in my wrap, maybe I do
Speaker 1: a Greek style rap and I add hummus and olives
Speaker 1: and roasted red pepper, and again, those are all premate
Speaker 1: ingredients that you can just toss in, and that's a
Speaker 1: totally different flavor profile. Is there something in our brains
Speaker 1: or is there any research that shows that if we
Speaker 1: can spice it up that helps us in a way
Speaker 1: from an eating disordered disordered eating perspective, I think it's
Speaker 1: really important to give yourself permission for all of those
Speaker 1: flavors and sauces and things because it's something that's typically
Speaker 1: avoided because of fear of calories and sugar and whatever else.
Speaker 1: So I see a lot of people if they are
Speaker 1: restricting their food only use like herbs and season names
Speaker 1: or cooking things in water and stuff like that, so
Speaker 1: or like vinegar on the salad. But having the other
Speaker 1: flavor agents is important, and a lot of them, especially
Speaker 1: for talking about sauces and things, a lot of them
Speaker 1: have some source of fat and olive oil in the salad,
Speaker 1: dressing or whatever it is, and including those fat sources
Speaker 1: is extremely important because when you're eating it with other foods,
Speaker 1: they're going to contain most likely some of the fat
Speaker 1: soluble vitamins. So you want to pare any food that
Speaker 1: has a fat soluble vitamin Vitamin A, D E K
Speaker 1: with a fat source so that it gets absorbed and
Speaker 1: you're not just eating these foods that would be beneficial
Speaker 1: without the kind of co factor to absorb them. Everybody
Speaker 1: is different probably in times of day that they eat,
Speaker 1: but when it comes to intuitive eating, or if you've
Speaker 1: got a client coming to or I'm just thinking, like
Speaker 1: there's so many things we've been told online, is like
Speaker 1: wake up and now this is intermittent fasting, and we
Speaker 1: don't talk about that, but some people might just be like,
Speaker 1: eat until you feel hunger. But I have to leave
Speaker 1: before I have time to get hungry, and then when
Speaker 1: I start work, it's very difficult on work mornings to
Speaker 1: like stop and eat. So I've had to know for
Speaker 1: myself it's better for me to just go ahead and
Speaker 1: eat before I leave the house, whether I'm hungry or not.
Speaker 1: And it's interesting the thoughts I have around food in
Speaker 1: the morning. Now it's not like me stressing well, oh,
Speaker 1: I can't believe I'm eating before my quote fasting time
Speaker 1: is up, because that used to be me, or oh,
Speaker 1: I can't believe I'm eating right now, and I don't
Speaker 1: have hunger signals. But I know my body well enough
Speaker 1: to know that I'm going to end up getting hungry
Speaker 1: while I'm working and then I won't get to eat.
Speaker 1: I'll use this morning as an example. I wasn't that hungry,
Speaker 1: but I went ahead and made two pieces of toast
Speaker 1: and I smeared avocado all over it with some sea salt,
Speaker 1: which I thought was a great brain breakfast, right right,
Speaker 1: I mean, I'm so glady you brought this up and
Speaker 1: and I am one of those people who if I
Speaker 1: have like a six a flight and we're getting up
Speaker 1: at four in the morning to leave, I will be
Speaker 1: hungry and like I will eat as soon as I
Speaker 1: get to the airport. I am like hungry in the mornings.
Speaker 1: But everyone is different, and so I think it's amazing
Speaker 1: what you're doing eating because you know yourself and you
Speaker 1: know you need the energy, and that's so true for everyone.
Speaker 1: So I actually recently was reading reading up on intermitt
Speaker 1: and fasting to figure out, you know, what, what are
Speaker 1: people saying? Is it really true? What's the truth here?
Speaker 1: And the benefits that do come from it? The benefits
Speaker 1: people talk about like oh better metabolic health, blood sugar control,
Speaker 1: blah blah blah, It doesn't come from the fasted window.
Speaker 1: What's more important than the amount of hours you're eating
Speaker 1: is actually eating in accordance with your circadian rhythm, So
Speaker 1: having enough energy early and often in the day, because
Speaker 1: when your body wakes up with the sun, it wants
Speaker 1: to be awake and moving and like alive and doing things.
Speaker 1: And so how being a consistent like breakfast, lunch, snack
Speaker 1: throughout those first two thirds of the day is what's
Speaker 1: really best for you to feel energized and alert and
Speaker 1: awake and like be healthier. Do you have some helpful
Speaker 1: snack ideas? I will give you ideas and then linked
Speaker 1: on my Instagram, I have a link to a downloadable
Speaker 1: hand out that is like an exhaustive list of snack ideas,
Speaker 1: so people can go download that, which is very very long.
Speaker 1: Since you mentioned that your we'll mention it again at
Speaker 1: the end and it's it'll be linked in the show
Speaker 1: notes as well. But Michelle Pillo Pitch Nutrition is your
Speaker 1: Instagram and then the link in my bio. I have
Speaker 1: a few different like freebee downloads in that big list
Speaker 1: of snacks is one of them, so definitely get that.
Speaker 1: And yeah, easy snacks that I like to go to.
Speaker 1: Our trail Mix is a big one because it's so
Speaker 1: shelf stable. I will carry around like a jar, like
Speaker 1: an empty peanut butter jar or something that's washed out,
Speaker 1: any glass jar, fill it with trail Mix and just
Speaker 1: like always have it with me and then when it
Speaker 1: gets empty, I refill it. So trail mix any kind
Speaker 1: of like sandwich I love doing, like a poebean j
Speaker 1: or a half a pebian j as a snack half
Speaker 1: a bagel with cream cheese. Like those things that are
Speaker 1: super simple tend to be really good. Bars are easy
Speaker 1: if someone wants to grab a bar any kind of
Speaker 1: like fruit, if you're bringing fruit, yes, things like apples
Speaker 1: are super portable and probably won't make you that full,
Speaker 1: so bringing it with like the trail mix or some
Speaker 1: nuts or some like a couple of string cheeses or
Speaker 1: something like that, those like peanut butter crackers, sandwiches baked good.
Speaker 1: You know, I love homemade muffins, and I'll bring muffins places.
Speaker 1: I just want to speak for the apple and cheese
Speaker 1: combo because they're so good together, and sometimes I don't
Speaker 1: feel like they get the love that they should as
Speaker 1: like a perfect little snack couple because the taps, in
Speaker 1: my opinion, like yes, either string cheese or any cheese,
Speaker 1: like a sharp cheddar cheese with apple is so good.
Speaker 1: Well have you ever seen I've seen recipes for apple
Speaker 1: pie with cheddar cheese. You know that's like a thing
Speaker 1: I've never had it. Okay, I'm writing the stats. Make
Speaker 1: your next apple pie with cheddar cheese. It's okay. I
Speaker 1: have to lift this up because I feel like I
Speaker 1: would love that would sandwiches were a big thing that
Speaker 1: we're on my no list, and I agree. Now I
Speaker 1: find myself making more and more sandwiches, and they really
Speaker 1: are just so easy to keep in a like a
Speaker 1: little bag, and they're my purse and I busted out.
Speaker 1: My kids have to take their lunch and they don't
Speaker 1: like sandwiches. I guess my daughter buys her it at
Speaker 1: school now, but my son has to take a lunch
Speaker 1: every day. And my kids, they lived most of their
Speaker 1: life in an orphanage and then they came to America
Speaker 1: older and they never had had sandwiches, so they don't
Speaker 1: like them, and it's very difficult to try to find,
Speaker 1: Like I can't. They don't. He doesn't have a way
Speaker 1: to heat up his food, and I'm like, we can't take,
Speaker 1: you know, chicken legs and rice and beans every like
Speaker 1: that his jam, Like that's what he wants to take,
Speaker 1: which is amazing. But I see all these moms sometimes
Speaker 1: packing their kids lunches on Instagram, these cute little sandwiches
Speaker 1: and putting a note inside, and I'm like, I want
Speaker 1: to do for lunch, like I It's very difficult, but
Speaker 1: I just want to say your inner child, if you
Speaker 1: grew up like I grew up in the eighties and nineties,
Speaker 1: and sandwiches where our thing, and for me, I wrote
Speaker 1: them off for so long, And then a couple of
Speaker 1: years ago I had a sandwich after I met Lisa
Speaker 1: and was doing some of her programs, and it was
Speaker 1: like the biggest deal for some of you listening, a
Speaker 1: sandwich might be scary. Another big fear for people if
Speaker 1: they're going to have a sandwich is okay, then I
Speaker 1: can't have another carb with it, So I can't have
Speaker 1: the chips or the crackers or anything on the side.
Speaker 1: And so that's something really great to challenge, and it
Speaker 1: doesn't have to be all or nothing. Like today I
Speaker 1: had a sandwich for lunch. I had to tune a
Speaker 1: salad sandwich and wanted hummus on the side, and I
Speaker 1: was like, okay, bell peppers. I can do bell peppers
Speaker 1: in my hummus, but I also want something crunchy or
Speaker 1: than a bell pepper. So did half the bell pepper
Speaker 1: and half everything bagel seasoned crackers, and like, I still
Speaker 1: have the bread. All the carves are fine, and like
Speaker 1: you can have both the like awareness of the nutrition
Speaker 1: and taste, like Yeah, I love the taste of the vegetables.
Speaker 1: Plus something else like no rules about the carbs. Is
Speaker 1: there anything else you want to touch on before we
Speaker 1: wrap today's talk on just scheduling your your food or
Speaker 1: you're eating with Intuitive Eating? Yeah, I mean I think
Speaker 1: something else that you brought up and is important to
Speaker 1: reiterate is that paying attention to your schedule might mean
Speaker 1: eating before you feel hungry, and that will be uncomfortable
Speaker 1: at times, and it is the intuitive thing to do.
Speaker 1: Like this whole kind of troupe of like listen to
Speaker 1: your body. Yes, it's true most of the time, and
Speaker 1: sometimes listening to your body includes listening to your brain
Speaker 1: and like knowing those logistics so you're not to be
Speaker 1: like banned from Intuitive Eating for having a sack when
Speaker 1: you're not hungry. There is a time and a place
Speaker 1: for that too. Awesome. In the meantime, Michelle, they can
Speaker 1: find you on Instagram, yes, at Michelle Pillopitch Nutrition and
Speaker 1: my website Michelle pillopitc dot com. Thank you, Michelle, Thank
Speaker 1: you