be eaten and the remainder of the meal is on the unlimited non-starchy veggies which is going to provide all the nutrients that are needed and to provide the healthy fats that will make you feel satisfied. Focus on that when it comes to the reset and as we continue with addition and not omission, I know there is a lot of controversy around dairy and whether or not people believe in whole fat, non-fat or low fat. I actually recommend that my clients choose low fat or whole fat, but that they just focus on portion when they are choosing their yogurt or cottage cheese that the individual cups that are pre-portioned are a wonderful guide and will help you get acclimated to what a portion is. When we have a little fat in our dairy, we are more satiated we tend to eat less. The meal times are not always the issue it’s the in-between meals that is the difference of a snack versus grazing all day long. If we’re not eating a meal that is super satiating that provides fiber, protein and a little bit of fat, those are the three pillars of this satiety equation – if we don’t have those then we are likely to feel hungry again in an hour. Usually, the foods that are readily available when you’re not ready for a meal but are looking for a snack, these foods have refined carbohydrates which don’t have any fiber and don’t have any nutrients and don’t keep us very full for very long. AM: How does someone create accountability within their food journey? ABL: Obviously as a dietician, working with an RD really helps with that one. Beyond that, I really believe in setting small attainable goals. Instead of looking at an entire year or weight loss journey of, “I need to lose 30 pounds before whatever event.” That to me is such an overwhelming goal that it’s almost unbearable to many people. Instead, setting those small and attainable goals by saying, “I need to plan 3 workout classes this week” or even starting smaller if you haven’t taken a class by saying that you will walk 3 times this week. Maybe it's stating that 3 out of the 7 dinners that you have this week will be plant-based
you have this week will be plant-based and incorporate more of this versus animal products. Back to what we said before, making sure that half your plate for lunch and dinner has non-starchy veggies for this week. I like small attainable goals as they build upon one another. It gives you motivation behind your larger goals! When you hit the goal of walking 3 times in a week, it will encourage you to want to sign up for a class for the next week. Weight loss is a journey and it takes time and to do it in a healthy way, it is a process. You want to make sure that you are good to yourself in this process. You don’t want to beat up on yourself for not obtaining the goals that you set for yourself, but you need to check in every now and then and having that dietician as a cheerleader and a guide is really helpful. But even if you’re not seeing a dietician, if you have a Facebook or online group that you check in that has weight loss or workout groups is a great thing. It’s about holding yourself accountable to your friends and family. AM: We know that you are based in Chicago – which is a fun city – although the weather in the winter is tough! We have enjoyed the beach, sport bars and more. Where would we find you grabbing a meal, working out and shopping? ABL: In terms of workouts, I don’t like running – I’m not a runner. I’m not a fan of cardio to be honest. I do think it has it’s place in a healthy lifestyle and is great for your cardiovascular system. But for me, I really love group classes it’s what keeps me motivated. I don’t find that I am a great self-motivator in this area. I love barre classes, Pure Barre particularly and I go quite frequently. I also love Megaformer Pilates like Studio Lagree I like Chi 50 a local Chicago studio that also does reformer. I like targeted movements and that you’re going really slow with micro movements and this is in both barre and megaformer. Those are hitting all the accessory muscles and where you can see the change very quickly. I recommend those classes
