Feel Good Sisterhood

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14.2 Creating a Food Protocol

Creating your own Meal Plan

This is the 1.0 version of learning how to trust yourself. Decide what you are going to eat as a food uniform. What foods are going to make up your diet? Which foods are going to go into the ‘sometimes’ bucket? And which foods will you eat rarely? (remember that this SHOULD look pretty close to how you’re currently eating.


All right, so in this video, what I’m going to do is I want to teach you how to create a food protocol. And so, where this start is we’re going to start with creating those buckets of food that you want to be eating all of the time or frequently.

What you want to allow into your diet that will take up like 80 to 90% of your diet. What you want to be eating occasionally or what foods you want to limit to like, 10 to 15% of your diet? And then, which foods you are going to be eating rarely or are pretty much off limits. Okay? And so, I want you to start creating those buckets.

Now, when we think about creating buckets. First of all, I have a worksheet that I’m going to walk you through that will allow you to do more of the basic type foods. But you may also want to think about like for other types of food groups. Like, ice cream, cookies, cake, pizza, Chinese food, hamburgers, fried foods, those types of things.

So, those larger categories that we know really aren’t good for us, but we want to include in our diet. Okay? Because it’s just part of life that you may end up in a restaurant where all they have is burgers on the menu. So, what do you want to happen at that point?

One thing that’s actually really important, when we think about creating a food protocol is I’ve actually included two additional forms down below. And these go back to our second month, week three topics and it’s about biomarkers and how the habits are connected. Because the reason that we’re creating this food protocol, the reason that we’re creating our own menu plan is because of how it makes us feel.

That is the biggest priority in creating this food protocol is not to lose weights, and not to lose weight quickly, but rather to make you feel the best that you can. And I really want to impart those thoughts on you because so often it’s so easy to slide into this thought process of, “well, but I can live on less.”

And so, we’ve all been brought up in this diet culture where we need to cut less, and less, and less out of our diets. We think that future versions of ourselves can do it, right? But when it comes down to it when we’re in the moment and we feel deprived. And we’re like, “this isn’t working,” throw your hands up and just go all in on a pan of brownies, that doesn’t work.

So, I really want you to think about what foods can I live with, what foods can I really limit? And thinking about the current version of yourself. I don’t want you to think about the future self-version that you’re going to be in a week, a month. Well, in a week yes, but not in a month, in a year, or anything like that. We don’t have to live up to that expectation yet. I want you to create it for your current day self because tomorrow self is going to be pretty close to who you are today. All right?

So, when we get to three months down the line, then you can start thinking about what foods can I limit here? I really want you to cut out what I call the low hanging fruit. The things that are going to be easy to limit. And the reason why we’re doing this is because in three months, there’s going to be more low-hanging fruit.

So, as we get to this B minus habit, perfection not perfection. Right? When we get to this B minus habit level, eventually as that becomes our new normal, we’re going to be able to lean into “better habits, and better habits, and better habits.” Okay?

So, when you’re creating your three buckets, I want you to create your three buckets for who you are today. Okay. In three months, those buckets may look different as you revisit them. So, that’s step number one.

Let me go through and show you what this food’s list is going to look like. “Let me share my screen.” Okay, so there’s a link to a Google file down below. You’re not going to be able to edit this Google file until you make a copy of your own so that you can edit that one.

Now, here’s what I want you to do on this. This is just a list of all of the different types of whole foods that are available to you right now. And so, what I want you to do is I want you to go through this list and start selecting items and you can either delete them or you can cross them out. It’s totally up to you, how you want to do that. All right?

So, just go through this list, select the ones that you cannot eat or that you’re not willing to eat and just go through and create that list. Okay? Now, once you’ve done that and they’re broken out into vegetables, beans, and starchy foods, grains, fats, proteins, plant-based options, and fruit. Okay?

So, once you go through those, and then you may want to go and look at the foods that are in your pantry as well. What I’m going to suggest you do is then move on to section number two. Now, here’s what I want you to do. So often, when we start meal plans or diets or anything like that, we focus too often on what we can’t eat.

What I want you to do here is I want you to go up to the upper sections where you crossed out all your foods or deleted them, copy them, and paste them, into this area right here. And why I want you to do that is because I want you to start focusing on what you can eat. What’s available to you?

Because when we’re focused on what we can’t eat, then we start to get resentful, we start to fixate on it and. It’s just not a good thing. That’s when we create scarcity, and desire, false desire for foods that we don’t even really like. We’re just like, “well, I can’t have it, but I need to eat it.” And so, once you have listed out all of your vegetables here, then the next thing I want you to do is go into the upper section and say, “okay, how many servings of vegetables am I willing to eat, commit to on a daily basis? Make sure that you’re starting there from where you are right now.

So, if you’re already counting your number of vegetables and you’re at three servings of vegetables, you may want to suggest that you eat four servings of vegetables a day, totally fine. But I probably wouldn’t go more than two servings above what you’re currently doing. Okay?

So, if I say that I’m going to eat four servings of vegetables per day, then what we need to do is figure out where those servings of vegetables are good to go? So, how many am I going to eat with meal one? Breakfast can be a little bit more difficult, but maybe I can squeeze it in. Maybe I can put some spinach and some eggs.

And so, I’m going to eat one serving of vegetables with meal one, two servings with meal two, because I normally have a salad. And then, with meal three, I’m going to commit to eating a side vegetable every single day. And so, I’m going to have one there. So, making sure that these add up to the number of servings total. Okay?

Then, you’re going to do the same thing for fats list all of the fats that you are willing to include into your diet here, and then figure out how many servings per day. And then, the same is going to go for fruits, grains, beans, and starchy foods.

Now, all of those go into the same category. Those are going to be things that elevate your blood sugar and what cause an insulin response. Remember that as we age, our body becomes more sensitive to insulin. And so, what we want to do is we want to really control the number of servings of starchy foods that we have.

Remember the ABC D rule. So, A stands for alcohol, B stands for bread, C stands for carbohydrates, and D stands for dessert. We want to only have one of those within each of our meals. Okay? So, how many servings am I going to limits, okay? So, limit to within a day. Now, I recommend not necessarily for everyone, but I recommend that you not eat any servings with meal three.

And the reason for that is because it’s generally going to help you sleep better. I would love to see your carbohydrates, or your starches be in the meals where you are most active. So, let’s say that you’re going to have two servings.

And remember, in week two, we have a video on what’s called somatotype. And what somatotype is, it’s your body type. And so, go ahead and take a look at that, I’ll also include it down below. But if you are more lean and just you have a difficult time putting on fat and you have a difficult time putting on muscle, then that makes you what’s called an endomorph.

Endomorph is they’re going to do better on vegetarian type diets with more starch. And on the other side if you’re stocky and stout. If you put on muscle quickly and you also put on fat quickly, then you’re going to want probably only to have one serving of starch.

And then, for folks who are in the middle, your mesomorphs and in that lesson on somatotype, there is a test that you can take to figure out where you lie on that continuum. If you’re a mesomorph, I would probably suggest that you have a maximum of two servings of starch per day. So then, that would say that you’re going to eat one starch in your first meal, and one starch in your second meal.

Start is going to be one of those things that’s going to have a huge impact on your ability to lose weight. Now, we don’t want to cut starch out completely based on how it makes you feel.

So, again, looking back at the body scan and really checking in with how food makes you feel, not just in the moment that you’re eating it, but then how does it make you feel in an hour? How does it make you feel a few hours later? How does it make you feel the next day? Are you able to connect the dots between what you’re eating and how you’re feeling physically, how food makes you feel? Okay?

So, When we’re deciding how much starch we’re going to eat. I would really love to see that you are sleeping on an empty starch stomach. So that your body has to use the fat that’s on your body as fuel versus the starch that’s in your stomach for fuel. So, list all of the starches and beans and all of that great stuff that you’re going to be eating here, and then finally decide what protein sources you’re going to eat.

Okay, so now that you’ve done that, the next piece is we’re going to take each of those different meals and take a look at, how many servings of vegetables you’re going to eat in meal one? How many servings of fat you’re going to eat meal one? How many servings of starchy foods you’re going to eat meal one? And then, how many servings of protein you’re going to eat and meal one?

And then, from there, what I want you to start doing is start coming up with meals that adhere to those standards. Okay. So, you may put something together like, “okay, so I’m going to make egg cups.” And my starch is going to be a tortilla. I’ll be able to wrap that around with the egg cups. The egg cups are going to have spinach and maybe broccoli in them. And then, I’m going to have a sprinkling of cheese. So, that gets all of your macronutrients in there.

And so, do the same thing for breakfast. Do the same thing for meal too, for your lunches. And do the same thing for meal three, your dinners. Just so, what you’re doing here is you’re creating a food uniform.

Now, if you are not in 100% control of your meals, let’s say that you have someone else in your family who’s cooking some of the meals. How can you then, adhere to those rules? So, for things like casseroles, that could be a little bit difficult. But if you’re having more like composed meals where it’s grilled chicken and some vegetables or beef and a salad, Then, what can happen is it can actually be pretty easy to give everyone in your family, the nutritional needs that they have.

And so, even if going back to that ectomorph, endomorph, mesomorph idea. If you have people in your family who are, let’s say that you’re an endomorph and they’re ectomorphs. What you can do is you can just change the ratio of starches in your meal versus the number of starches that are in their meals.

So, like, for example, if you’re having spaghetti one night for dinner. You can easily make zucchini noodles for yourself and then make maybe a mixture of zucchini noodles and spaghetti for this other person, or just 100% spaghetti for them. And so, you’re not necessarily cooking two completely different meals, but you’re just modifying it a little bit so that you don’t feel like you need to make all of these concessions for that. Okay? So, those are just some ideas.

So then next week, what we’re going to do is we’re going to then use the information that you’ve set up this week and deciding ahead of time, what you’re going to eat for each of your meals? I’ll talk about this again next week. However, the reason that we’re doing this is because we’re starting to build the process of self-trust.

What we’re doing here is we are going to set up for our future self tomorrow. So, today, I am going to say, “okay, tomorrow Elizabeth is going to eat these foods.” And so, tomorrow Elizabeth doesn’t then have to decide anything everything’s already been decided for her today and make sure that I include a treat for tomorrow Elizabeth.

Now, if I have been eating treats after dinner, or at three o’clock in the afternoon, every single day for the past three months, six months, year, three years. I’m not going to immediately say, “okay. Tomorrow Elizabeth doesn’t get a treat because tomorrow Elizabeth is going to be okay.”

Remember that we have all of this history. So, we want to be nice to “tomorrow Elizabeth,” we want her to succeed. And so, how we want to do that is we want to give her foods that she is going to like eating. What would you like to eat today? Do that for her tomorrow. And so, going back to the question of, what could yesterday Elizabeth have done for me today? I want you to do today, what you would do for your future self. Okay?

Now again, I feel like I really need to hit this home. This is not about putting her on a diet. This is 100% about supporting her and supporting yourself in those goals.

Eventually, what’s going to happen is as you go through this process of deciding ahead of time, what tomorrow, what your tomorrow self is going to eat? You do that every single day. Eventually, this will just become your new normal. And as you start to build the process of creating self-trust, you will then be able to wing it, but we can’t do that yet.

We first need to take baby steps, and this is the setup step for that. All right? So, for the person that you want to be tomorrow, what we need to do is we need to create a food protocol for her. Next week, we’re going to get into deciding ahead of time. And then, it’ll just be rinse and repeat. So, what’s going to happen then is “tomorrow Elizabeth doesn’t have to think she just has to follow the plan.” Okay.

And then, we can use our thought downloads to figure it out, why we don’t want to follow the plan? And then, make it easier for ourselves to follow the plan going forward, reducing friction. All right?

So, that’s all I have for you in this video. I’ll see you in the next one.

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