My Background
I have been asked many times by friends, family, and clients how I maintain my shape and physique. I do not believe in diets or in any one fad. I study food because I am interested in health and wellness. I believe there is a correlation between what we crave and what our bodies need intuitively. Unless of course we are craving cake and ice cream or French fries. We can typically justify anything, but that does not make it true.
So, a few things you should know about me in complete transparency. First, I do not have a dietician license. I do have some training through my wellness coaching certification on nutrition, however if you have specific dietary needs, restrictions or medical concerns always consult your physician. Second, I was blessed with an amazing metabolism and have both my mom and dad to thank for that. So, that being said, I am always happy to share what works for me, but I cannot guarantee results or success. This is not clickbait. I am simply sharing what works for me. Finally, please know that your wellness of body and mind is most important. You cannot function without proper fuel.
Eating Disorders
I want to address the folks who suffer from eating disorders because I believe it is a growing problem. Fortunately, I have never had to deal with it and have a healthy relationship with food, but it is a real issue for many people. I would encourage you to speak up and reach out for help if you have body dysmorphia, anorexia, or bulimia. Know that social media is not always what it seems. Many times, people edit images so that you see what they want you to see rather than reality. What is important is to feel good in your own skin. Be healthy and know that you are worthy.
So, moving on with The Libby Plan.
I have been vegetarian/ vegan since 2010. As much as I love animals, I actually chose a plant-based diet for science and medical reasons and because I never loved meat to begin with. It was easy for me to give up. I love to cook. I read books such as Forks over Knives, Your Body in Balance, by Dr. Neal Barnard, and The Food Revolution, by John Robbins and suddenly I had no desire to eat meat. Not only did I have no desire, but I could not believe the growing evidence of the amazing health benefits of a plant-based diet, let alone the economic and environmental benefits. First of all, a plant-based diet is technically whole, minimally processed foods focusing on fruits, vegetables, whole grains, legumes, seeds, and nuts and limiting sugars, white flour and processed oils. At its best it also encourages organic when possible. When practiced strictly it does not include eggs or dairy, so is technically vegan from a dietary standpoint. Did you know, According to Cleveland Clinic, plant-based diets lower risks of:
Heart disease
Hypertension
Digestive disease
Colon and Grease cancers
Obesity
I believe in the amazing healing effects of food. I know I feel best when I eat plant based. I will be honest, I do still eat cheese and eggs, but when I do, I do not feel as well. My stomach struggles to process it. But I love it, so I have learned to eat it in moderation. When I deprive myself of something I love I crave it more. So, my personal philosophy is all things in moderation and practice portion control, eat the rainbow, meaning eat colorfully and be aware. Be aware of how you feel. Stop eating when you are full rather than feeling responsible for finishing what is on your plate. Be aware of how you feel after you eat. Did what you ate fuel you, did it keep you full long enough?
I never judge people on what they eat. If you eat meat and it works for you great. I am simply sharing my plan in case you want to lose a little weight and feel the best you can feel.
I feel light when I practice yoga. I feel guilt free because I am not killing animals to eat. I do not have to worry about contamination, so I am worry free. It really is wonderful.
I avoid processed food and fast food. I eat out occasionally, but I research and look for locally sourced high-grade foods.
I am including some recipe options, but I will highlight some of my typical meals to give you an idea of what I eat on an average day:
Example 1
Breakfast:
Fresh strawberries, blueberries, and raspberries with a bran muffin
Lunch:
Sugar snap peas, carrots, cherry tomatoes with a little ranch dressing
one-ounce smoked gouda with whole wheat organic crackers
olives
Dinner:
Spinach and cheese tortellini with red marinara sauce
Example 2
Breakfast:
Steamed egg sandwich on brioche bun w Franks hot sauce
Lunch:
Amy’s Black Bean Vegetable Soup ( 1/2 can)
Dinner:
Beyond Burger Slider, or two
Roasted Asparagus
Raw beet salad with shredded beets, carrot, lemon and basil oil drizzle
Example 3
Brunch:
Hash browns
Fresh fruit
Scrambled Eggs
Dinner:
Steamed Broccoli and Cauliflower with Tillamook Cheddar
Baked potato
Side salad of spinach, strawberries, sunflower seeds, toasted pecans, blue cheese crumbles, pears, and Kraft Poppyseed Dressing
The Libby Plan is all about moderation, enjoying life and food. I encourage you to throttle back on the amounts of butter and oil you cook with and use flavorful ingredients to season your food. Cook intuitively, meaning taste as you go and add ingredients that you feel would taste good a little at a time to see if it works.
I typically order my food to be delivered from Kroger on Sundays so I plan my meals out for the week, or at least five days. This way, I am less tempted to impulse buy and I can mindfully plan and try to use all of the incredients more efficiently. I eat locally sourced produce when possible.
I hope this plan helps you feel better so that you can live your best life.
Register for private coaching to improve the way you feel. It is time to Level up and live your best life. There is no reason to wait for the new year to set intentions and resolutions. Start today and allow me to help you make a plan that will set you up for successful changes and improvements in all areas of life.
So much of what holds us back are the subconscious or unconscious thoughts and that is how a coach can help because I am able to ask questions that unlock those answers so that you can get unstuck and break the self-limiting patterns that are holding you back from all that you desire.
Click here to register for your complimentary 50 minute consultation with me, Libby, where I will lead you through a series of questions to see if I feel I can help you solve the problems you would like to solve and then you can ask me any questions you may have as well. Then we will both decide if we feel like it is a good fit to work together and choose which plan and package would best suit your needs.