Skyterra Nutrition at Home
Week Four
Welcome to the fourth week of Skyterra Nutrition at Home.
Continue to settle into the rhythm of the program so that you are fueled by the intentions you set last week. Take some time to add any details to your journal so you have an updated log to refer to as you progress.
This week is dedicated to expanding your ability to tune into your body, specifically as it connects to exploring and honoring hunger.
A glimpse into this week’s lineup:
- Practice using the Hunger Scale
- Prepare delicious crab cakes and learn about protein
- Follow the Skyterra Plate at all lunches and dinners
- Keep your breakfast streak going
- Write a journal entry about your mornings.
Mindful Eating Task
This week, the priority is to recognize and honor your physical cue of hunger as it fluctuates throughout the day. When slowing down or in a calm state, you may find it easier to tap into your body’s hunger cues. When stressed and busy, you may not recognize hunger as well because your body may be in more of a fight or flight mode.
1. Practice using the Hunger Scale before lunch, at 4 p.m. and before dinner.
Using the Hunger and Fullness Scale throughout the day is ideal; however, practicing at specific times is a great place to start. Print the Hunger and Fullness Scale to use throughout this task, then keep it in your kitchen for future use.
Culinary Task
Keep in mind that protein helps honor hunger and keeps you full for a longer amount of time. Consuming enough protein throughout the day also helps maintain energy levels and keeps blood sugar in regulation.
2. Prepare delicious crab cakes and learn about protein
Make this recipe for Crab Cakes. This recipe is meant to be an easy go-to protein option. If you don’t want to use crab, you could substitute salmon.
Watch this video on protein and it’s importance:
Nutrition Task
3. Follow the Skyterra Plate at all lunches and dinners
This week, focus on following the Skyterra Plate for your lunches and dinners. The Skyterra Plate is a helpful guide to portions and food balance. Reference the Mindful Eating Plate to gain continued awareness on how these meals support you.
For meal ideas, try the Skyterra Chicken Salad, California BLT Wraps with a side salad or Adzuki Bean Burgers with a side soup.
4. Keep your breakfast streak going
To incorporate more protein, enjoy Almond Yogurt or these protein-rich Frittatas.
Journal Task
5. Write a journal entry about your mornings
How is your breakfast streak going? Eating protein in the morning helps you tackle the day. Are you consuming protein at breakfast? Along with eating breakfast, what would your ideal morning look like? Allow for this to be as realistic or imagined as you would like. Take time to add as much detail as possible. Are you alone or with others? Is it quiet or do you hear music? Are you relaxed or active?