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You are here: Home / Archives for Crowding Out

Crowding Out

How Do You Climb Back On After Falling Of the Wagon?

March 26, 2016 by Lisa Lafave

I had total knee replacement 9 weeks ago, and engaged in numerous indulgences during the last 10 weeks. I realized there was no way around staying on my restrictive diet while in the hospital, but had no intention in doing what I’ve done. It’s been an all out free fall. I have been eating whatever I want without a care in the world and have gained back a significant amount of the 30 pounds I had lost during the last 5 months.

So here I go again. I need to pick up the pieces and begin to eat with dignity once again. I guess I have been horribly disappointed being someone who can’t be on the detox diet owing to kidney stones. Did I mention I had three over the Christmas holiday? So I’ve come to grips with having to supplement fruits, vegetables, protein and fats with grains and legumes. In short, although I can and probably should be on a dairy free diet, Testing shows I have no gluten sensitivity and therefore likely do not need to follow a gluten free diet. Due to my history of kidney stones, I need to eat less animal protein and probably need to consume legumes and grains as an alternate source of a complete protein.

What I need to concentrate on is reducing empty calories and processed foods. The question is how can this be accomplished? I have to go back to Joshua Rosenthal’s concept of “crowding out.” It seems old favorites, like a small handful of nuts, baked beets or baked brussel sprouts with ghee or coconut oil, salads with lettuce, tomatoes and cucumbers, get seemingly forgotten amidst lasagne, submarine sandwiches, BBQ wings, pizza, hamburgers and hot dogs, chips and dip, cakes, cookies, candy and ice cream. Crowding out with more fruits, vegetables, legumes and grains causes you to have less space for foods that are devoid of micro and macro nutrients.

Today I had a salad at lunch along with a fake pizza made with a pice of pita bread, pizza sauce, cheese and salami. The fake pizza was only moderately good. The salad was delicious! Maybe tomorrow I can skip the fake stuff and concentrate on a satisfying salad! I could easily compliment that with a lovely bowl of Madras lentils and end of feeling nourished and full. I think that’s a great plan for tomorrow!

So how about you? How has your eating regimen been going lately? Are you on track? Do you need to straighten up your house a bit? Where will you start? What can you add in that is nutritious and satisfying? Can you think of one meal that would fill that bill that could become a go to meal? How about a menu for a whole day that sticks to your pre-determined standards as to what qualifies as eating well in your eyes.

Did you know that most people stick to about 8 different dinners and then repeat those over and over again. If you could think of 8 lunches and 8 dinners that are healthy according to you and then rotate those you just might be in good stead. Some breakfast seems to be a bit more formulaic for most folks, but you don’t have to be limited. Seems eating well could just come down to developing some basic good habits and several good recipes and then sticking to those. Certainly feel free to being more diverse than these 16 meals. You know what they say. Variety is the spice of life. When it comes to getting all your nutrients a diverse palette is king, so let your creativity take you away. Rely on those 16 menus as old standbys, but feel free to switch it up and try to eat clean while you’re at it!

Why not interview 3 freinds and see what meals they rely on. This might give you a few new ideas. If you aren’t quite that social, check out some cook books or recipes online and see what appeals. Why not attempt to incorporate two new meals this week?

So simple actions like returning to eating old favorites from a clean eating phase of your life will help you to get back to basics and begin your new journey of eating in a manner you find acceptable! Clearing out your pantry of foods that don’t belong there to begin with, may be another activity that will help you get back on track. Doing a bit of research to develop some new menus that are approved by you might also prove helpful. Can you think of any other activities that might help you get back in your own good graces?

You might choose a few weekly activities to pair with your eating regimen that might support developing a healthier lifestyle. Maybe a walk in the woods, or a swim in the lake or a bike ride or perhaps a walk around the block with a friend or loved one. It might be a game of hoops, or a bit of yoga alone or in a group. Lots of people are wearing fitbits these days to track their daily steps. Whatever form of movement compels you the most is the one to go with!

I look forward to connecting with you again in the future!

Lisa J Lafave, PhD, MBA, ACC, BCC
CEO & Founder of Coaching Rocks, LLC
The Wellness Coach form Building Better Bodies Rocks
A Single Mom By Choice Raising Surrogacy Twin Boys
Written in My Little Brick in University Heights, Ohio

Leap Into Action!

Filed Under: The Wellness Coach at Building Better Bodies Rocks Tagged With: Building Better Bodies Rocks, Coaching Rocks, Crowding Out, Joshua Rosenthal, Lisa J Lafave, The Wellness Coach at Building Better Bodies Rocks

Those Supplements!

September 22, 2015 by Lisa Lafave

Dr Mark Hyman of The Center for Functional Medicine at the Cleveland Clinic recommends quite a few supplements for the Detox Diet. He may prescribe different supplements to different people, but I am sure a few of them are standard fare. Which are which are unknown to me.

The ones I take prescribed by Dr Hyman himself include: Ultra Flora Balance, which is kept in the fridge. You take 2 tabs twice daily of Ultra Flora Balance. One PureLean Pure Pack with a meal daily. Two large scoops of Mediclear Plus in cold water daily. Two packets of PGX in cold water daily. Two capsules 2 times daily of Meriva SR (curcumin phytosome). One tab 2 times daily of Alamax CR (controlled release alpha lipoic acid). One tab once daily of Vitamin D3 5000 iu. Two daily OmegaGenics EPA – DHA 720 with food. Two to four 2 times daily Magnesium (citrate) with food. Two capsules between meals of Quercetin (garlic) and two capsules two times daily between meals of NAC 600mg.

I point out this fairly exhaustive list by way to remind you that this is not simply an anti-inflammatory diet that encourages healthy food intake and crowds out artificial, chemicalized and processed foods found in the aisles of the grocery store.

Now I must admit it took me a few weeks to figure out how to take all of this stuff everyday! But after awhile you get used to the routine!

You might wonder where you can get all of these supplements. It’s actually easy. You can order it on line at ClevelandClinic.HealthyLivingShop.com or over the phone at 1-800-897-1722. Finally, if you want to email them you can at customerservice@healthylivingshop.com. Guess who owns the company. That’s right! Dr Mark Hyman! Here is a doctor who writes books, appears on TV, in the paper, and on the internet. He has his own newsletter and is willing to share his knowledge. Perhaps most importantly is his supplement distribution center. Although he is a busy man, he has clearly discovered how to get paid, while he is relaxing! I say good for him!

So are supplements for you? Seems to be working for me. But remember according to Joshua Rosenthal of the Institute for Integrative Nutrition one person’s food is another person’s poison. Please research what supplements might be best for you. You might look into this topic in one of Dr Hyman’s many publications. Better yet, hire a functional medicine doctor to look after your own individual needs. Then you would be sure you would be taking the right thing for your certain circumstances. Don’t forget, our needs change as we pass through various phases of our lives, so what might have made sense 5 to 10 years ago might not serve you best now. Is is always best to consult a doctor who knows about all of your medical needs and can look at the big picture before recommending the addition of any new supplements or medications.

Speaking of medications, Dr Hyman actually took me off several prescription medicines as he suggested a new eating program and simultaneously put me on the supplements mentioned above. In just one month, I have lost 20 pounds. All systems are go!

How about you? Have you chosen a new regimen? Crowding out processed foods which have few micronutrients and replacing them with whole foods is a great way to go. What is on the horizon for you concerning a new focus on your food intake or the prospect of coupling taking supplements as you change you eating style? Talk your ideas over with a trusted person in your life. You will need support from someone as you undergo your transformation!

Best of luck as you begin to build your better body today!

Lisa J Lafave, PhD, MBA, ACC
The Wellness Coach at Building Better Bodies Rocks
CEO & Founder of Coaching Rocks, LLC
A Single Mom By Choice Raising Surrogacy Twin Boys
written In My Little Brick in University Heights, Ohio

Leap Into Action!

Filed Under: The Wellness Coach at Building Better Bodies Rocks Tagged With: BBB Rocks, Building Better Bodies Rocks, Crowding Out, Dr Mark Hyman, Joshua Rosenthal, Lisa J Lafave, Lisa Lafave, The Center for Functional Medicine at the Cleveland Clinic, The detox diet, The Institute for Integrative Nutrition, The Wellness Coach, The Wellness Coach from Building Better Bodies Rocks

Crowding Out

August 21, 2015 by Lisa Lafave

Crowding out is one of the themes that Joshua Rosenthal of the Institute of Integrative Nutrition (IIN) discusses. Crowding out refers to the notion of eating so much healthy food that there simply is not enough room in your stomach to eat unhealthy foods. This actually really works.

Try to concentrate on having enough healthy foods each day so you don’t have room for unhealthy foods! When we eat at home we have much more control about what ingredients are actually in our food!

How would you go about crowding out? Start by bringing home only healthy foods and trying to limit the amount of times you eat out.

When you shop, try to purchase food from the perimeter of the grocery store, where more of the whole foods and less of the processed foods can be found. This will help.

Next, you actually have to prepare and eat the healthy foods! It simply doesn’t count to have kale and dandelion greens rotting in your fridge! You have to chew and ingest for the magic to take place! Take joy in the experimentation process here.

What does your intuition tell you is a good meal for breakfast, lunch and dinner today? Well now go to it and get busy and don’t forget to crowd out those unhealthy intruders!

Happy eating!

Lisa J Lafave, PhD, MBA, ACC
The Wellness Coach from Building Better Bodies Rocks
CEO & Founder of Coaching Rocks, LLC
A Single Mom By Choice Raising Surrogacy Twin Boys
Written in My Little Brick in University Heights, Ohio

Filed Under: The Wellness Coach at Building Better Bodies Rocks Tagged With: A Single Mom By Choice, BBB Rocks, Building Better Bodies Rocks, Coaching Rocks, Crowding Out, IIN, Joshua Rosenthal, Lisa J Lafave, Lisa Lafave, The Institute for Integrative Nutrition, The Wellness Coach

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