Eat Like You Teach

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Irene Pace RD. Eat Like You Teach

EAT LIKE. YOU TEACH

Table of Contents

Chapter 1: An Introduction

Invite All Parts of You Along for the Ride

The Small, Less Complicated Solution

Chapter 2: Be Human – Like You Have a Choice

Inconveniences of Being Human

Misaligned Expectations, Ownership, and Action

Chapter 3: Follow Instructions - An Owner’s Manual Made by You for You

Part I: Reality

Part II: Reboot

Part III: Reset

Part IV: Reclaim

Chapter 4: Start Here – Make Your Expectations Work for You

Start Where You Are

Practice a beginner’s mindset

Embrace a growth mindset

Check Your Expectations

Expect it to be difficult, uncomfortable, and to downright suck at times

Expect to have blind spots

Expect to have control of your actions

Spheres of Control

Expect others’ expectations to masquerade as your own

Expect the expected unexpected

Expect that part of being human is dealing with B.S

Expect trade-offs and choose yours

Chapter 5: Get Curious - Awareness, Curiosity, and Compassion

Set Up Triggers To Practice

Pause

Notice And Name

See The Path

A Slow Glass Of Water

Go All In On The Thing You Are Doing

Meditation Practice

Get Curious About Patterns

If It’s Hysterical, It’s Historical

Explore How Your Problem Serves You

What Else?

Self-Kindness Versus Self-Judgment

Common Humanity Versus Isolation

Mindfulness Versus Over-Identification

Practice Acceptance Of Your Perfectly Normal Imperfect Life

Your Inner Critic Can Show Up In Ways Other Than Negative-Self Talk

Touch Is A Powerful Means Of Providing Comfort And Self-Compassion

Words to a dear friend

Words from a loving grandparent

Chapter 6: Try Stuff – Experiment and Evaluate

Discomfort Is The Birthplace Of Growth

The 10-Minute Discomfort Deal

Be Honest With What You Are Willing To Do

Dip Your Toe In

Rip Off The Band-Aid

Cycle In And Out Of Difficult Changes

Choose The Low Hanging Fruit

Find The Log Jam To Unlock More Change

Do The Thing Before The Thing

Put Your Scientist’s Hat On

Capture Meaningful Progress

Record It

Find Your Bright Spots

Make Use Of Believable Others

Decide Based On Data You Know

What Data To Collect

Weight

Girth measurements

Photos

Tracking (and accountability)

Food journal

Chapter 7: Eat Better – Five Steps to Reset Your Eating

Improve Health, Performance, And Body Composition … All At The Same Time

Step 1: Why - Know Why You’re Eating. Step 2: How - Slow Down And Leave Some Room. Step 3: Where - Eat Where You Eat Best. Step 4: What - Get Your Basic Plate In Shape. Step 5: When - Eat When You Are Hungry

Types Of Hunger

The Pull, The Pause, And The Path

The Wave

Slow Down

It’s a habit

It’s coping

Leave Some Room

A clean plate

A portion you should have

You can’t eat another bite

Use Your Hands To Build Your Plate

Portion Control Guide

Protein

Vegetables

Smart Carbs

Healthy Fats

Make Water Your Beverage Of Choice

Choose The Better Food Most Of The Time

Eat Your Green-Light Foods Most Of The Time

Red-light foods – Red means “no go”

Yellow-light foods – Yellow means “approach with caution”

Green-light foods – Green means “go for it”

Use Fasting Windows To Help You

The Best Number Of Meals Is The Number That Works For You

Hunger Is Not An Emergency

Start Here

Get Curious

Try Stuff

Chapter 8: Boost Energy – Move and Sleep like Your Life Depends on It

Activities of daily living and fun stuff

Strength or resistance training

Cardiovascular

Active recovery

Start Here

Get Curious

Try Stuff

Start Here

Get Curious

Try Stuff

Chapter 9: Cultivate Environment – Create an Operating Space that Supports You

Keep The Foods You Want To Eat Around And The Ones You Don’t Out

Use Smaller Plates For Smaller Portions

Skip The Supersized Packages

Make Your Patterns And Paths Work For You

Set Up Your Kitchen

Do What Matters To You

Choose Who You Will Be

Worth Is Not Attached To Weight

You Can Cheat At Cards But Not At Eating

Rewrite Outdated Stories And Scripts

Let Worry Inspire Action

Start Here

Get Curious

Try Stuff

Chapter 10: Take Action – Turn Knowing into Doing

Change Requires Doing And Experiencing

Focus On One Thing At A Time

When You Can Just Do A Little, Do A Little

Principles For Taking Action

Make consistency of action the goal

Go all in on the thing you are doing

In the absence of clarity, take action

Tools For Taking Action. Focus on the starting part

Make time

Automate

Set up Guardrails

BAMs

Do the imperfect thing

Make a vote in favor of you

Chapter 11: Steer Dynamically – Navigate Common Obstacles

How To Get Through The Grind

Reboot

5-4-3-2-1

After I __. Then I’ll ___

Celebrate

When Others Seem To Sabotage Your Efforts

When Your Old Self Gets In Your Way

Chapter 12: Own It – You Got This

Part I: Reality

Part II: Reboot

Part III: Reset

In Part IV: Reclaim

Further Reading

Acknowledgments

Thank You

About the Author

Отрывок из книги

How to Reset Your Weight

and Reclaim Your Life

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This book is about helping you back to what matters to you. It’s about discovering and owning what works for your body and your life, no matter what anyone else thinks or believes or does. It’s about moving from knowing to doing and then from doing to doing consistently. Trading big grand temporary gestures for every day actions, votes in favor of you, that move you in the direction of your desired future self.

“I want to thank Coach Irene who used her ninja-like coaching skills on me to help me figure out how I could get out of my own way.”

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