『The Unraveled Mama Podcast』のカバーアート

The Unraveled Mama Podcast

The Unraveled Mama Podcast

著者： Krista Moreland
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Hey Mama, You and I both know losing weight & living a healthy is about the food but it's not really about the food. We have been conditioned from a young age to conform into these tightly wound up balls of untruths, processes and ideals that are not our own and don’t serve us. Leaving behind a tornadic path of shame, guilt, regret and unfortunately unwanted weight gain. Mama, we are straight-up stuck in this mess and have lost our way to happy and healthy. Over the last 6 years, I have worked with hundreds of mamas and nothing has become more clear to me… WE MUST unravel what we think we know, push past these false teachings and empower ourselves to make choices that serve us and lead us to the life we want to live. Unraveling can get a little messy at times but we are mama’s and getting dirty is a part of the gig!2020 The Unraveled Mama Podcast 人間関係 子育て 心理学 心理学・心の健康 衛生・健康的な生活
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  • Episode 136 - Unlock The Surprising Secret Busy Moms Need To Lose Weight

    Episode 136 - Unlock The Surprising Secret Busy Moms Need To Lose Weight
    2024/04/17

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    Planyway
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    14 分
  • Episode 135 - A Surprising Perspective Shift That Will Help Busy Mamas Lose Weight

    Episode 135 - A Surprising Perspective Shift That Will Help Busy Mamas Lose Weight
    2024/03/27
    Mama,Women have been taught for years that the key to weight loss is to eat less and exercise more. And for generations, we’ve followed that advice. But Mama, let me ask you a question; How’s that working for you? Have restrictive diets gotten you to your goals? Has spending hours working out worked? It didn’t work for me! I stuck with it for years and never reached my goals! It took shifting my perspective and eating more food for me to finally lose the baby weight!‌The science behind eating less and moving more to lose weight isn’t wrong, but most women misunderstand it! You should only cut calories if you’re already overeating. But most women who’ve been dieting for years aren’t overeating. They’re undereating.‌If you’ve been trying to follow a 1,200-calorie diet for months or years, then you’re most likely undereating! And if you undereat for too long your body stops losing weight because it needs the nutrients!‌However, what do women usually do when their weight plateaus? They dig in deeper, cut more calories, or do extra workouts to be in a bigger calorie deficit.‌The problem is that you’re just creating more stress on your body, so it stores even more fat!‌It’s a vicious cycle! But the best way to break it is to understand where you’re at in your nutrition and then decide if it’s time to increase your food intake to repair your metabolism.How to know if you’re undereatingSome signs of undereating are easy to spot. You’ll probably feel tired. You may experience hair loss and your skin may begin to wrinkle or look duller as you deplete collagen. Undereating can be the source of low energy, brain fog and headaches.‌Other symptoms of undereating are less visible. When your body is starved for fuel, it starts to break down muscle and organ tissue. Your immune system becomes weaker, so you’re more likely to become sick. You may also develop osteoporosis or anemia. It can even affect your mood!‌As we’ve already talked about, your weight might plateau or you might start gaining weight. Your metabolism has slowed down to conserve energy and undereating is actually having the opposite effect that you want.‌You really should only diet, or eat in a calorie deficit, for a few months at a time. If you’ve been dieting for more than 3 months that could be a big reason you’re struggling to lose any more weight. To kickstart your metabolism again, you’re going to need to slowly increase your calorie intake.How to increase your food without gaining weightIt’s not as easy as it sounds to eat more food. A lot of times we swing so far into undereating that we end up overcorrecting when it comes time to increase our food. But the key to losing weight while eating more is to live between the two extremes.‌The best thing you can do to live a healthier life is to invest in nutrition education. When you start to understand how your body processes food and what balance looks like for yourself it changes everything! Inside my Macros Made Easy Program, I teach busy mamas exactly how to do this! If you want a detailed plan designed just for you, check out my program.‌For now, I’m going to give you a few easy tips to start increasing your food that won’t make you put on fat in the process.Start tracking what you eatFood accountability is the most important part of a healthy lifestyle. The best way to be accountable for your food choices is to start tracking what you eat every day.‌I always advise my clients to track their normal eating patterns for a week before they try to make any adjustments. Doing this will help you to make changes that keep you from gaining weight. But if you try to “be good” instead of accountable for your current choices, then you’ll end up skewing your data and messing up your results.‌Instead of hiding your late-night cookies and ice cream, own it! Once you start seeing what you’re eating, or not eating, you can decide if it’s serving you or hurting you.Increase protein firstProtein is one of the most satiating macros. It will keep you fuller longer and it plays a role in literally every part of our bodies, including the production of new cells. Our bodies need so much more protein than we give them!‌Include protein in each meal and snack. If you need high-protein ideas check out my guide on High-Protein foods to have on hand. I share some of my family’s favorite protein foods in that post! It’s seriously gold!‌Keeping quick and easy sources of protein on hand will make upping your protein so much easier!Determine if you want big or small mealsSome people like to eat a lot and some people don’t like a big meal. You need to know which kind of person you are so that you can figure out how to get the nutrients you need without feeling deprived or like you’re eating all day.‌If you are a volume eater (you like a lot of food on your plate) you can eat fewer, bigger meals. This usually means eating lower-calorie ...
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    14 分
  • Episode 134 - How To Eat Out At Restaurants Without Gaining Weight

    Episode 134 - How To Eat Out At Restaurants Without Gaining Weight
    2024/03/20
    Mama,One of the things I hate about traditional diets is the idea that you can’t go out to eat, or that you can’t eat anything fun because you’re dieting. I’m a busy mom and I honestly don’t want to cook dinner every night - not to mention I’m out running kids to practices until like 9 p.m. most nights. Sometimes I need to run through the drive-thru! That being said, I don’t want to gain weight just for one night of eating out. And I don’t! I cracked the code on how to eat out at restaurants without gaining weight!‌Mama, It’s 100% possible to enjoy a night out, to eat foods you love and to stay on track with your diet. It’s all about balance!‌Whether you need to grab Chick-fil-A on your way to the next kids’ practice, you want to go out for date night with the hubby or you just want to grab lunch with a friend I’m going to show you how to eat out without gaining weight!Have a plan before you head to the restaurantI know I’m going to sound like a broken record, but having a plan is the best way to stick to your health goals and avoid gaining extra weight when you go out.‌Every night I plan out my meals for the next day, especially when I know I’m going out to eat. That way I can enjoy my meal out without stressing about how it will affect my weight.‌I always start by planning my biggest meal for the day. If I’m going out to eat out, then that’s the meal I start with and after that’s in, I plan the rest of my meals around that meal out.‌For example, if I’m going out on a date with my husband, I’ll look over the menu of the restaurant we want to go to and I’ll choose my meal.‌When I’m eating out I like to think about two things:What do I really want to eat?How can I get the most protein at this meal?‌Eating out should be fun! Don’t get a salad because you think it’s what you’re “supposed to do.” Look at the menu and order something that’s going to make you happy!‌If that’s some fettuccine alfredo, a burrito or a burger, that’s fine! All of those are acceptable choices!‌However, once you’ve decided what you want, you should try to think about how to get the most protein at that meal!‌Protein is one of the most undereaten macros, but it’s also one that our bodies need a lot of!‌If you’re getting the alfredo, add some grilled chicken on the side! Can you get a steak burrito that has a lot of protein? Can you add extra protein to your meal at all?‌Once you’ve decided on your main course, take a look at your sides too! How can you balance your meal? A burger is going to be higher in fat, so maybe instead of traditional fries can you add fresh fruit or veggies to your meal.‌Once your meal is planned out, fill in the rest of your day. You may have to adjust what you normally eat to allow for the meal out.‌For example, one of my clients told me about how she had been craving Taco Bell for days, and she finally decided to make it work in her meal plan.‌She wanted two foods that were going to be fairly high in carbs and fat. So she put them into her meal plan and then ended up needing to eat some high-protein, low-fat foods the rest of the day to make it work. So, she put a big bowl of fat-free, Greek Yogurt in her meal plan and was able to eat at Taco Bell without throwing off all of her goals.‌I’m going to say it one more time, if you have a plan, you can do anything with your food!Don’t let food guilt get to youThere’s a lot of food guilt around eating out or indulging in food that has been deemed “bad.” But Mama, let me ask you a question, why is that food you want to eat bad?‌Probably because someone else told you it was! Food isn’t “good” or “bad.” Sure, some food is more nutritious for you than others, but if you love something and it brings you joy - even if it’s full of sugar - then that food serves a purpose.‌Sometimes we eat food to nourish our bodies and sometimes we eat it to nourish our souls! Going out to eat doesn’t have to be something you feel guilty about! I actually believe it’s healthy to eat out so that we can enjoy things beyond food!‌Spending time with people over a meal is a great thing for our mental and emotional health. When you learn how to drop food guilt and embrace making the best decision for the situation, you’re going to feel so much better mentally and physically!‌One other thing that makes us feel food guilt is when decadent food doesn’t live up to our expectations.‌Maybe you ordered something that sounded amazing, but after the first few bites, it didn’t live up to your ideals. You just spent money on it so you feel like you have to eat it.‌But you don’t.‌Because your body is not a garbage can.‌Growing up, my parents taught me not to waste food. Anytime I didn't want to eat something, they pulled out the old "there are starving kids in Africa" guilt trip.‌For years, I lived with this guilt anytime I didn't want to eat something or...
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    13 分
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