[FitDream] I beg to differ! The BIG Plate Trick
Published: Thu, 04/16/09
| Volume 2 Issue 7 |
April 16, 2009 |
 | |
  Hi That's right, I beg to differ! That is, with the "conventional wisdom" of the perpetuated "small plate trick" that is somehow supposed to fool us into eating less.
I don't know about you, but whenever I tried this approach to w*eight loss, I just went back to fill my plate a second time. Can you relate? Then you'll enjoy today's Feature Article, "The BIG Plate Trick For Staying Slim!".
I've got good news and sad. Let's go with the sad first. This marks the final week in the Winter/Spring Woman's Fitness BluePrint (WFB) 10 week group coaching program.
On to the good news. The women in the WFB group have generated a community of energetically aligned women who have become a force to be reckoned with - eager to continue to move their fitness - and lives - forward. They ain't stoppin' here. And thus my vision of a Mastermind group for graduates of the Woman's Fitness BluePrint Course been realized with the creation of the WFB Mastermind. Mastermind groups are focused platforms for ongoing growth, study, celebration, and meeting of minds and personally have made a big difference in my life. I'm thrilled with this new development. We launch in May.
The next WFB course is scheduled for Fall; if you'd like to be first informed, simply let me know by sending my your name in the Upcoming Events section below!
 I hope you enjoy today's article and links!
Hearts, Hugs and Stars
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  The BIG Plate Trick For Staying Slim by Lani Muelrath, M.A.
Small plate trick? Fuhgiddaboudit. I need a BIG plate when it comes to staying slim!
The headline you just read is not an error. I mean big plate, big time.
Sound counter intuitive? I can explain. I've even got pictures to prove it!
 Obviously, whoever invented the "small plate trick" doesn't eat the volume of high quality, nutrient-dense food that I do.
I mean mountains of colorful veggies, big chunks of fruit, steamy whole grains and legumes in piles. And a flavorful dash of nuts, seeds, and condiments.
This allows me to eat highly satisfying quantities of all kinds of goodies.
Edibles that fill my belly, satisfy appetite, and just plain make my body systems work better.
I've already shown you a food diary for a couple of days in (Food) Diary of a (Totally) Sane Fit Coach:
A day-in-the-life of my eats! That particular post has gotten a lot of
attention - I mean, who doesn't like to look at all of that colorful
food - not to mention eat it?!
So I figure, while I have your attention, I can elaborate upon why this way of eating serves me so well when it comes to staying trim.
Let's Start With My Breakfast
This satisfying display
- I took the snapshot of my bowl (see above) before diving in - is a
heap of old fashioned rolled oats with raisins, blueberries,
raspberries, bananas, walnuts, and a sprinkle of grainy sugar with a
splash of almond milk.
This was a true "grand slam" breakfast with all the macronutrients (protein, fat, and carbohydrate) along with a powerful dose of the phytonutrients and color: vitamins and minerals. And it has probably just about 450 calories, give or take, including my morning java.
And as it is SO full of fiber (another phytonutrient!), it was very satisfying, and lasting. Not to mention a boatload of fun to eat.
I hope this inspires you to make your breakfasts more deliciously fun!
How about lunch? I kept the camera on the kitchen counter so you wouldn't miss out.
My Big Plate Lunch
 It takes a little bit of chopping but is SO worth the effort when it comes out as delicious, satisfying, and filling as this! My lunch sounds
simple: salad and sandwich. But I've got no fewer than 10 veggies
and fruits involved here. Carrots, cabbage, apples, broccoli slaw,
jicama, cilantro, celery, purple onion, avocado, edamame...hope I didn't
leave anyone out!
Oh, and there are garbanzo beans in there as well. And some sunflower seeds sprinkled on top.
And we never got around to the oranges. Too full.
When you eat like this, you can ease up on worrying about the calories. The content takes care of this for you.
With so much fiber, high water content, and satisfying quantity and quality, you can focus on nutritional density and less on caloric density.
The calorie count of this entire meal is somewhere between 500 and 600
calories. And that counts the piece of dark chocolate I had for a
finish!
Oh, and dinner?
Well, we needed TWO plates each. The pile of salad greens just
wouldn't fit on the plate with the steamed veggies and brown jasmine
with wild rice and barbecued tofu.
There you have it! The details of the big plate trick.
All I need now is a blog you can scratch and sniff!
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A leader in the
health and fitness industry for over 30 years, Lani currently holds
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Education
as well as multiple teaching credentials and fitness certifications in
addition to her position as Head T-Tapp Trainer, including Pilates and Yoga.
She created a unique in home, WebCam fitness training program that has
served as the model for similar programs nation wide and created and starred in her own CBS TV Fitness Program.
Lani's seminars, one-on-one as
well as group coaching programs, including Woman's
Fitness BluePrint: An Action Plan for Success,
and retreats offer vision as well as concrete steps toward making your
fitness - and life - dreams come true.
www.lanimuelrath.com
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