Description: Last week we said no to something. This week, we say yes ... to protein!
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Transcription: Hi, and welcome to Self Care for Educators. This is episode 14, and I am your host, Tina Boogren. This week's invitation is to focus on protein at breakfast. That's it. Focus on protein at breakfast. Here's what I have been learning. I swear these invitations, well, obviously they're really just me trying to work on things and figure things out and pass some things along. So, I was kind of getting into a carb coma over the last probably week or so where I was just craving carbs all the time. Oh, wanting carbs at every meal and then never quite feeling satisfied, feeling pretty ravenous, even though I don't ... I steer clear of gluten. Gluten doesn't really work for me, but it was still carbs like munching on cereal. I am like a child. I love to eat dry Cheerios and dry corn checks and popcorn and just, just some high carb things, because I was really craving them and in talking with my health coach, I was sharing about this and the carbs just ... Here's what I know.
For me, carbs just don't make me feel good. So, like I said, I never feel satisfied. They cause intense cravings where I just want more and more and more. I usually kind of balance out the carbs with a little bit of sugar. I'm kind of foggy headed. It's just not, not something that works for me. And, everyone is different here, but for me, that's what I know. And so, we discussed like I recognized it and realized, okay, let's make some changes. And, one of her biggest recommendations was start your day. with protein, focus on protein, really reduce the carbs in the morning, focus on protein and see how that sets me up for the rest of the day. And, that's what I've been doing. And, it's a game changer. Of course, my kind of go-tos in the morning are a couple of hard boiled eggs. Really? That's it. I've got some couple of protein shakes that I really like that are pretty low carb and have a ton of protein in them. And, here's what I know.
When I start my day with the protein, it changes everything. I stay fuller, satisfied much, much longer. I'm not constantly like looking around for something I can snack on or a little treat to have. Again, I just am more clear headed. It's just so many benefits for me that I've discovered in that teeny, tiny, little tweak. It's really not that hard to do. I mean, it's a little bit hard because I love the carbs. But, when I make that change, the overall benefits are massive, and so it's easier to keep going. Like I said, you know, I kind of got in a rut. It was probably like a week and a half just really carb heavy, because for me once I kind of get started it's hard to ever stop. And, once I started going down the path of increasing my carbs and just kind of not paying attention if I'm not paying attention what I will reach for every time I go to eat is carbs. So, it kind of just, you know, wasn't paying as much attention. And then, when I paused to check in, and I do this kind of weekly reflection and thought about how I felt, I just did not feel good at all. And, when I stopped to think about what was the change this week, and it was definitely the carbs.
And so, sharing that with my health coach and her saying, yeah, that makes perfect sense. And, we're not going to beat ourselves up, right? No big deal. We just kind of have that awareness. And, then as we steer the ship kind of back on path, the number one thing that she said was really think about it for the morning. And, for me, that means I really do need to plan my meals. For me, planning my meals helps a ton. Because, as I said, if I don't, it's just all carbs all the time and they don't really work that well for me. What I know that I need and what most of us need, to be honest, is more protein. And, when I plan ahead, I'm much more likely to follow that plan rather than my mood. I love that quote. I don't even know where I got it, but it was, it's just this quote that I think about a lot, which is follow your plan, not your mood. And, I think of that particularly when it comes to meals and eating, because if I just followed my mood. Ooh, that just doesn't always lead me to make decisions that are in my, my best interest for how I want to feel, but when I make a plan and that plan really lays out my Ppotein in particular ahead of time.
It's a game changer So, I want you to experiment with that. See if if you're if any of this rings true for you, and you feel like gosh I relate to what she's saying. I'm gonna try this to start with start with planning out your breakfast And, see if you can increase the protein or whatever your first meal is. I know some of you do some intermittent fasting. I play with that a little bit, too. So, I always think of breakfast just as my first meal, whatever that is, whatever time of day. Increase the protein, decrease the carbs, and see if it makes a difference for you. Just something to play with. Again, everyone's really different here and for some people I know carbs probably work well for you. And, if that is the case, I'm envious. I wish I felt better when I, when I had carbs. But, I do know that all of us need protein. So, let's say yes to protein this week. Last week we said no to something. This week, we're gonna say yes to protein. Ah, awesome you guys. I'm cheering so hard for you.
Thank you, thank you, thank you to Brooke for making this happen. Thank you, Solution Tree and Marzano Resources. I love my job. And to you, my bad-ass Self-Care Squad. I'm cheering so hard for you. Let's say yes to protein.
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