Meredith Butulis

Category: Nutrition

  • 3 Holiday Lifestyle Coaching Tips for Personal Trainers & Nutrition Coaches

    3 Holiday Lifestyle Coaching Tips for Personal Trainers & Nutrition Coaches

    Instead of getting upset or issuing diets and exercise as punishment, here a 3 tips to help your fitness, nutrition, and lifestyle clients enjoy the holidays in healthy ways.

    Tip #1: Give your clients permission to adjust the goal time frame

    While we all want to have our treats and see our goals too, it simply doesn’t work this way.

    Help your clients visualize the relationship of their choices to their outcomes. Every 3500 extra calories = 1 pound. Help them plan for extra treats and time away from the gym, then show them on the calendar, how this alters the anticipated goal achievement date.

    For example, if your client plans on having 4 giant holiday meals, that may amount to 3500 extra calories in a week. If they also plan on taking a week away from workouts, and their average workout burns 600 calories, this may be another 3500 calories. Putting these together, that is a 2 lb weight increase in the 1 week away from the fitness and nutrition plan.

    If your client’s plan is set for 0.5 lbs of weight loss per week, and the client plans to return to their normal plan after the holiday week, move the goal achievement date out 1 month. This visualization helps you and your client both agree on realistic goals and coaching plans.

    Tip #2: Focus on addition instead of subtractions

    Most clients want to enjoy their favorite traditions and foods over the holidays. Instead of trying to limit options, focus on adding more foods and beverages.

    Here’s an example of how to coach your clients to build their dinner plate:  

    • First, put a double serving of veggies on the plate.
    • Second, put the proteins on the plate.
    • Third, if you have a tasty high sugar treat or alcohol planned with the meal, reserve only 1 -2 tablespoons worth of space for carbs like mashed potatoes or stuffing.
    • When it comes to dressings, put dressing in a small side cup. Dip the fork in the dressing, then put the food on the fork. This will offer flavor without overdoing it.

    During desert time, insist on serving yourself! Take one napkin or small plate, enjoying a single serving that fits without piling high. When the meal is over, encourage someone else to take the desert home!

    If alcohol is part of the plan, encourage your client to drink 16 oz of water before the first drink, and again before he/she earns his/her second alcoholic beverage.

    Tip #3: Help your clients own their locus of control

    Many clients will say “I have to . . .” “My family expects me to . . .” “It would be rude if I didn’t . . .” They shift their locus of control regarding food and exercise onto another person.

    Help your clients retain their locus of control by teaching them about mindset. Help your clients make a list of locus of control shifting phrases that they often use. Have them actually write their phrases out on a piece of paper. Ask your clients to replace these phrases with “I am so lucky that I have the option to . . .”

    Every time your client catches him/herself saying or thinking a locus of control shifting phrase, ask your client to rephrase the thought as “I am so lucky that I have the option to . . .” Then it is up to your client to select the behavior that aligns with their realistic fitness goal achievement time frame.

    Summary

    Instead of post-holiday frustration, incorporate these 3 tips right now to help your clients plan ahead. Empowering them with tools and mutual understanding sets the stage for the New Year’s fitness & lifestyle success!

  • How to oust the midnight munchies

    How to oust the midnight munchies

    It is not a lack of willpower! This is the top nutrition question I’ve received this week. Let’s dive into how you can inventory your own sources of the craving, and how to squish it. 


    Common cause 1: Stress eating

    The world is a stressful place right now, with lots of uncertainties and new dynamics. This makes our brains run on over-time. Brains use glucose (carbohydrate) as fuel.

    Take inventory of not only when you are craving high-sugar or salt carbs, but why. If you find it is stress-eating instead of actual hunger, when the craving arises, name it as a coping mechanism, then go do a different activity like walking or brushing your teeth. 

    Common cause 2: Lack of protein, good fats, or nutrients throughout your day

    If your “new normal,” schedule is a lack of a schedule, your eating habits might have changed. Many people are skipping meals, which will leave you ravenously grabbing sugars in the evening. Try to eat a little protein, good fat, and veggies/fruits, every 3-4 hours throughout your day. 

    Good fats are commonly misunderstood. Examples of great sources are olives, flax, chia, nuts, coconut, and avocado.  This is different than the fats found in most baked goods. 

    Common cause 3: Breakfast, or lack of

    Whatever you ask your body to accept first thing in the morning, and last thing at night, is what it will remember.

    Start your day off with a breakfast that includes protein, veggies/fruits, and a little good fat. Whole grain and complex starches are great too, but make sure they are low sugar and not replacing the other food groups. 

    What to grab for a night snack instead

    If you love sugar, try a few strawberries.

    If you love salt, try a rice cake or celery with a little nut butter on it. Foods higher in casein protein can also have evening benefits. Examples include cottage cheese or a casein-based protein powder blended into a shake with a handful of spinach. 

    What if I can’t kick the craving?

    It does take practice and consistency; go for 80% instead of perfection!

    Still can’t kick the craving? There could be more underlying, so consulting with a Registered Dietician would be the next step. 

  • What your urine is trying to tell you

    What your urine is trying to tell you

    As the seasons change, it is hard to know if you are drinking enough water.

    “Drink half your weight in ounces,” is only a rough fitness guideline. Thirst is not an adequate indicator of dehydration. Headaches and fatigue can be signs off too little or too much hydration (and many other things). 

    If we can’t rely on how we are feeling to determine what enough water is, then what can we do? 

    1. Compare your urine output color to the chart below. 

    2. Remember the pH strips from science class? You can buy them on Amazon, or at many drug stores. Urine pH should be between 5-8 for most people. If your urine is trending on the < 6 range, it is acidic. Continued acidity leads to other health problems like decreased bone density. Start adding more green veggies and/or alkaline water to your daily diet. If the pattern persists for a few weeks, check with a medical provider. 

    3. If you are a “gallon-a-day” water drinker, you are likely low on electrolytes. This can cause headaches, brain fog, muscle cramps, and fatigue. Add a few sprinkles of salt to your water to re-balance your electrolytes. 

    Follow the above three steps to interpret what your urine is trying to tell you. Feel free to reach out as questions and discoveries come up!

  • Top 10 Spring Nutrition Upgrades

    Top 10 Spring Nutrition Upgrades

    Spring has sprung! There are 2 major nutrition questions I receive every spring:

    1. What diet is best to tone up or lose weight?
    2. My calves are cramping up. What exercises fix this?

    Great news, these are both answered with nutrition, and that nutrition involves drinking water and more green veggies.

    Why?

    Green veggies contain fiber and vitamin K (along with others). They pack a lot of hunger-satiation without a lot of calories. With people generally being more active in spring, they also sweat more, hence losing valuable electrolytes. Green veggies and water can help the body replenish to decrease muscle cramping.

    Great news! Spring brings the rise of green veggies being in season to match your spring training.  Here are the top in-season spring veggies to seek out & few recipe ideas:

    • Broccoli: Broccoli is wonderful raw with a bit of hummus. Looking for more creativity? Try these top 9 easy recipes from AllRecipes.
    • Pea pods: Pea pods are also a wonderful grab n’ go snack. Looking for a healthy stir fry? Try this pea pod and carrot stir fry from Eating Well.
    • Asparagus: Roasted or grilled are my favorites. Oven-roasting at 400 for 10 minutes provides a quick and easy side dish.
    • Brussels sprouts: While I enjoy them oven-roasted by themselves, many people seek more flavor. Try this shallot and balsamic glaze recipe from Skinny Taste.
    • Kohlrabi: Wondering what to do with this one? Oven-roasting or steaming are my go-to no-fuss favorites. It’s like cauliflower, though, you can turn it into many things! Learn more about this mysterious veggie and how to prep it at The Kitchn.
    • The potpourri of green leafy things: Kale, spinach, chard, and more. I’ll admit, I’m not a fan of salads, so the leafy greens go into my protein shakes. You’ll never know they are hiding there! Amp up your mix n’ match nutrient-packed shake repertoire with this amazing infographic from Precision Nutrition.
    • Lettuces: Romaine and butter lettuce are my top choices. They do lend themselves to the base of any salad, but they are also a great bread substitute to make healthy wraps! If you seek inspiration beyond the basic, try this Food Network recipe.

    Which greens will you try next, and what are your favorite ways to enjoy them? Feel free to share thoughts and even your own favorite recipes! Let’s Go Green for spring!