Nov. 15, 2023
Healthy Meal Blueprint with ADHD Specialist and Coach Gaia Broda [Ep. 69]
![Healthy Meal Blueprint with ADHD Specialist and Coach Gaia Broda [Ep. 69]](https://getpodpage.com/image_transform_gate_v3/IvvpXAHdsO_VUz7dY2H4dkkqE_s_wDNN3-hL7zbmyDY=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2Ffea0y2v2dtgkozdgt28ildpwkqug%3F.jpg&w=1200&h=630&fill=blur "Healthy Meal Blueprint with ADHD Specialist and Coach Gaia Broda [Ep. 69]")
Whether you have diagnosed ADHD, or you just find your mind wandering and you can’t seem to focus on healthy meals, this episode is for you. My guest Gaia Broda gives us 4 specific tips to create ease in the kitchen and lighten the mental load around what to have for supper!
UPDATE! Free Get UNSTUCK Sessions now available through the end of 2023!
If you haven’t lost your first 5 pounds just by listening to the podcast, you might be stuck. I’ve created this new free session just for you!
Schedule yours HERE
If you can’t find a session that works for you, send me a quick message on IG or email me with some times that work for you and I’ll see what I can do!
More from Well with Lisa:
- Join the Group Coaching Program Waitlist HERE
- Your Go-To Meal Guide: grab it HERE
- Schedule your free strategy session: wellwithlisa.as.me
- Let's be friends! Follow me on instagram: @well_with_lisa
More from Gaia Broda:
- Healthy Meal Blueprint for ADHD: Plan & prep your meals for 1 week in under 1 hour: DOWNLOAD HERE
- YouTube: @ADHDWellness
- Instagram: @adhdwellnessco
About Gaia:
Gaia helps ADHDers create long term natural solutions for their ADHD so they can lead every day with intention.
Gaia was diagnosed as an adult with ADHD when she needed access to meds to help her get done what she intended every day (namely build her business). But the meds didn't work and the struggle continued until she navigated a completely natural approach that gave her long-term solutions. She now lives a symptom-free lifestyle thriving as a human and shows other ADHDers how to have the same.
More from Well with Lisa:
- Schedule a free session: wellwithlisa.as.me
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
Transcript
WEBVTT
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This is the Eat Well, Think Well, Live Well podcast.
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I'm Lisa Saulsbury.
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And this is episode 69 healthy meal blueprint with ADHD specialist and coach Gaia broda.
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I'm so glad you tuned into this episode, because even if you don't have ADHD, the healthy meal blueprint that Gaia shares today is helpful.
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Honestly, for anyone.
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I think we all suffer with a little bit of attention problems these days.
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I mean, who hasn't started scrolling and looked up an hour later.
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Most of us could help ourselves out by simplifying things.
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And that's exactly what Gaia is here to help us with today.
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She focuses on and coaches, folks with ADHD.
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So her tools work especially well for that population, but I don't know a single neuro-typical brain that wouldn't also benefit from some simplification.
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Also before we get into this episode, I want to let you know, I am extending my get unstuck sessions availability through the end of this calendar year.
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I know originally I said it was just for six weeks, but they've been so fun and I've enjoyed getting to know a lot of my listeners.
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So I just want to make sure you're ready to hit 2020 for running link to get your session scheduled is in the show notes.
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Of course, I've had a few people come just to discuss how to make it through the holidays.
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And that has been super helpful for them.
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I know.
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So I can't wait to talk to you.
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You too.
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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
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I'm your host, Lisa Salsbury.
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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
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I am so pleased to have Gaia Broda here with me today on the podcast.
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She is going to be talking to us, all things a D H D, such a popular and timely, really just a pertinent topic to our world and to just a lot of things that are going on for us right now.
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So we're going to really be diving into how A D H D impacts our ability to make food.
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Choices that are good, whether you have it or not.
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Diagnosed sometimes are attend.
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Can be swayed by a lot of things going on in the world.
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So Gaia, welcome to the podcast.
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Tell us a little bit about yourself.
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Tell us how you came to this work and you know, how you got here today with me.
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Definitely.
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Thank you so much for having me, Lisa.
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It's just, this is exciting.
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my background is in fitness and wellness, so to talk about nutrition and eating healthy with all of your listeners today, I'm very excited for it.
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Uh, so how I.
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I kind of fell into this.
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I started as a personal trainer and doing the fitness and wellness coaching.
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I loved it.
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And then was diagnosed with A D H D about two and a half years ago, and that was when, I mean, if any of your listeners are like diagnosed as a d h, ADHD or it's like everything kind of makes sense.
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Everything falls into place.
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You're like, oh, that was why this worked for me and all these other things, you know, didn't work for me.
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So at that time, it made sense for me to switch my coaching to helping folks with A D H D, and that was in a wellness capacity.
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And over the course of those two and a half years of navigating that recent diagnosis, I needed access to meds.
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I was really struggling, but it just didn't work for me.
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I didn't like how I felt.
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So from there it was this journey of like, okay, I'm really struggling.
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I really don't like how these meds affect me.
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So how can I approach and, and live my life feeling as great as I can and living every day with so much attention in a natural way.
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So now I do help A D H Ds find those long-term natural approaches to their A D H D so that they can show up every day with intention and, and really fulfill their dreams and desires.
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Awesome.
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I think.
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I wanna first talk about how A D H D impacts your ability to eat well, but also because that is kind of a small percentage of my listeners, because.
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even if you don't have diagnosed A D H D, I think attention is something that is really a concern in 2023.
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And what I mean by that is it's just sucked by so many things.
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Social media in particular, but just general internet generally being busy, generally just having a.
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Thousand things to do.
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I find that a lot of times my clients and you know, people I do free sessions with, they just tell me, I am just so busy, I can't eat well, and I think that some of these tools are going to be appropriate even if you don't have this diagnosis.
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Can you speak to that a little bit before we jump into some of these tools and tips that we're going to be discussing?
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Definitely.
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I love that you just laid that out for your listeners, Lisa, because what I'm gonna be sharing.
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I'm sure many of you will resonate with.
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It's just if you are someone with a D H D, it's too more of an extreme.
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It's just that little bit more and makes it that bigger obstacle.
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But a lot of the things we struggle with is what most of us, you know, everyone else struggles with as well.
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And just to make it, uh, some basic facts about a D H D, this means either hyperactive or an attentive or a bit of bow.
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So it's a d H is optional D, and that doesn't mean.
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We can't focus, it just means we focus maybe on the wrong things.
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We can hyperfocus on something that can be to our detriment or can really help us.
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And our brains are just so busy.
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It's a just a simple way to put it where it's like a traffic jam, but all the traffic lights are completely out and you're trying to navigate traffic, but it's rush hour and there's a jam.
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Like what do you do?
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So we have all these thoughts and all the information.
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We know how to eat well, but we're like, I don't know the next step.
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I don't know how to put all these pieces together.
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I think in another.
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Way that we can, that some of us who don't have this diagnosis can see ourselves, which just reminds me of when I was in college and I took an abnormal psychology class and it was really an impactful class for me.
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I remember a lot of it.
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It could be because I took it with my then fiance, who's now my husband, and we studied a lot together, so it was, it was fun to do that, but our teacher was like, listen, On the first day, she was like, listen, you're going to see yourself in almost every one of these disorders we talk about.
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Everybody has a little of this and a little of that, and She just would remind us, like all semester long, do not diagnose yourself.
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And it's totally normal to find.
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And so some days, like some days you're kind of sad and it doesn't mean you have clinical depression.
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I mean, if you do, please get help.
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I, I'm not saying nobody does, right?
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But we can have small D depression, which is like the emotion of sadness.
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We can have small, a anxiety, not big a diagnosable, you know, clinical anxiety.
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Everyone gets anxious sometimes, and I think.
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Everyone has attention issues sometimes, especially when we get sucked into, like I said, social media especially.
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I guess that's just been on my mind a lot lately that I feel like it's like a time suck.
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So you'll notice me if you follow me on Instagram, you'll be like, oh, she's back.
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And she'll, she'll post, you know, a reel and tons of stories and then all of a sudden I'll be gone for a week, week and a half.
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'cause I'm like, I can't take it.
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I can't take the time suck that I like.
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I get.
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Stuck on social media and I feel like I have a hard time pulling my attention away.
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So I just think we can always see ourselves in some of these situations and don't diagnose yourself.
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But then also if you're like, oh my gosh, that's totally me, then absolutely use these tools.
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So huge issue is, like you said, we know what to eat.
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And I think this is true for a lot of us, like a lot of times.
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Lack of information is not the problem.
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We can Google and figure out pretty easily that, you know, vegetables and some protein is the way to go, right?
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My listeners have heard me preach like protein, fiber, and fat at every meal.
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We know these things.
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Why don't we do it when we have a D H D or other, you know, attention problems.
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I break this into almost two branches.
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We get this overwhelm of information and.
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If you do have a D h D or just resonate with this tendency of like constantly getting more information because you're like, it's not perfect.
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Like I need to have it all.
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And it's the strive for perfection.
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like analysis paralysis.
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Yeah.
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And what happens, it leads to paralysis because if it's not perfect.
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Then what's the point, right?
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Is this really all or nothing thinking and to the extreme?
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For us with a D H D, it's either, you know, black or white, all or nothing.
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And we really struggle with finding that balance.
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So what happens?
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It's like, okay, I'm either gonna be paralyzed from taking any action and it's Monday morning and I was ready to start this healthy, healthy eating plan for the weekend.
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Because it's just too much.
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I'm so overwhelmed I do nothing.
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Or it goes the other way.
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It's like, hmm, I'm gonna implement everything I know, but that's not sustainable.
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You can't try and, you know, follow everything you read online because you're essentially putting together all these puzzle pieces that are all from different puzzles.
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It's just not sustainable.
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So in two weeks you fall off and then this negative thought spiral.
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Just comes up and folks with a d h, adhd, we have a very intense negative thought spiral.
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Often this self-loathing, this, you know, this self-hate, this negative talk.
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It leaves us in that why bother?
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It's too overwhelming, I'm just not gonna try it.
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Or we get that wave of I'm gonna do it.
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It wasn't perfect.
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I'm falling off.
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So it's like this back and forth.
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Yeah, major perfection.
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Tendencies as well with a D H D?
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Is that what we see a lot?
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Yeah.
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definitely.
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definitely.
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And I like to think of this.
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This negative thought spiral as this newsreel clean our minds of this negative self-talk, like, you know what, you're not good enough.
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It's what you're doing isn't enough.
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It's never gonna be enough.
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You're a failure already.
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Why bother even trying?
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It's never worked before.
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And we all have that in our brains where we have an ego, but it's too that extreme.
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With a D H D, often not for everyone.
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Everyone has a range of symptoms and to different degrees, but it's just constantly looping in really loud, and it's really hard to start to quiet that down and find the clarity.
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Yeah, I think for women that like it's never gonna be good enough is just so constant, you know, if I can't follow this to a t I know that was a really big issue for me when I was kind of, As, as my listeners know on the, the diet that broke the camel's back, which was macro counting for me, and I was like, well, if I can't do it perfectly, plus or minus five grams of on every macro every day, like why bother?
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And so it was like a, yo-yo between the anxiety of making sure it was perfect and.
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Well, if it's not gonna be perfect, then I'll just screw up the whole day.
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It was, it's very confusing.
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Like when I look back, I'm like, what was my brain doing?
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But,, you have four simple tips to eating well, which I don't know if you are picking that up from the title or if it's how you phrase it too, but I love that.
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Right in our Eat Well pillar, what are your four simple tips to eating well with ease when you are challenged?
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D.
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D perfectionism.
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And the reason these are four simple tips is really a big pillar of all of the tips is.
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With a D H D, we over complicate everything.
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We get overwhelmed with having so much, right, that busy brain, that traffic jam.
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But when the cars are cleared, it's like, hmm, now I can make decisions.
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Now I know my next step.
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So these are gonna be simple tips, you know, let go, blah, the fluff.
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So the first tip is just that.
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It's radical permission.
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It's giving yourself radical permission to do things your way, ignore the shoulds, and create your own rules.
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And this was a very, very big one for myself and my own journey being diagnosed with A D H D and throughout my life of learning to eat well and exercise well from a healthy place is.
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When we keep trying to fit into this box that society has created for us, and with a D H D, it's, you know, our whole life, whether you're diagnosed or not, you're trying to fit in.
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'cause you never feel like you quite do.
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In reality, when you create our own box and decorate it exactly as we want to.
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So it's gimme yourself radical permission to be like, Hmm, I really like quinoa.
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I'm gonna eat that all the time.
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Or it's like, I hate quinoa.
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I don't care if it's healthy, I'm not going to eat it'cause I don't like it because we are trying so hard to, you know, follow the rules versus I can create my own rules and I know what's healthy and what feels good for me.
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So giving yourself, yeah, radical permission.
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I, I love that.
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I think we can learn so much about that from our past food journals.
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I'm constantly like Your food journal is the most important nutritional study you'll ever read because, It tells you what works for you.
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You don't need to know what works for the guy that's promoting keto on Instagram.
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You don't need to know what works for the nutrition study they did at Stanford with like the random meal timings like that.
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You can like read all that, but.
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Until you do it for yourself and note down how you feel and where your hunger scale was and if you had any digestive symptoms or mood symptoms like you can't know.
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So this bioindividuality of looking at your own food journal and really just saying, you know what, but this is good for me.
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I had a client the other day actually just a prospective client.
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She was like, I typically eat a roasted Turkey breast for breakfast.
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That's her like protein of choice.
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And I'm like, Awesome.
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is there anyone else out there that's like eating roasted Turkey, breast for breakfast?
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Probably not, but she's like, I don't need to eat food that everybody else labels as breakfast food because this is what works for me.
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I'm like, I love it.
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I love that example, and I, I hear similar things all of the time from folks with d h D.
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It's like, I can't have breakfast.
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'cause it's a, we also deal with all the sensory issues.
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It's like, I can't have breakfast.
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Like I just can't digest it, but I need to eat breakfast.
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And it's like, do you, well, you know, maybe it's having a smoothie'cause that feels good for you.
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Or maybe it's having something really small'cause you need that energy boost or that protein because having something in an hour.
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It's really going back to like your, like you said, your food journal, like what makes you feel good.
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Your body knows what it needs and what it wants.
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And I also wanna tell all ladies years out there, if you love a food, you're like, I could eat this every day.
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Go ahead and eat every day.
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Because we often think that's wrong and it's, it's not
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yeah, yeah.
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Totally.
00:15:28.530 --> 00:15:28.561
Okay.
00:15:30.140 --> 00:15:31.431
so simple tip two.
00:15:32.211 --> 00:15:36.260
This one, I hope you really embrace this and run with this.
00:15:36.291 --> 00:15:40.498
It's my science experiment tip, because if you think of.
00:15:40.918 --> 00:15:51.357
All of the other tips and everything you've read and heard about healthy eating as a science experiment, a fun two week science experiment, it takes off that pressure of it being perfect.
00:15:51.717 --> 00:15:53.278
It's like, take your hypothesis.
00:15:53.283 --> 00:15:58.587
It's like, hmm, could I eat the same breakfast for two weeks straight and not get sick of it and, and feel good?
00:15:58.618 --> 00:16:01.677
It's like, I don't know, can we just test it for two weeks?
00:16:01.677 --> 00:16:02.878
So see how it goes.
00:16:03.268 --> 00:16:05.788
There's no wrong answer'cause it's an experiment.
00:16:06.123 --> 00:16:10.472
So once you try test that hypothesis, you have the data and then you'll know.
00:16:10.982 --> 00:16:22.832
And this is such a great way to overcome the overwhelming paralysis because with us, with a h d, our concept of time is not the same as someone with neuro A neurotypical.
00:16:22.832 --> 00:16:29.173
So, To stick to a meal plan for 30, 60 days, that is like, oh my God, that is just so overwhelming.
00:16:29.743 --> 00:16:30.072
Yeah.
00:16:30.072 --> 00:16:38.503
But 14 days, it's like that's just that right amount of time that we can see the effect, but it feels so manageable in our minds.
00:16:39.432 --> 00:16:46.602
If you think of it as a fun experiment, there's no wrong answer, I promise, and it's going to work for you.
00:16:46.602 --> 00:16:49.482
You're gonna get the data and you're gonna know, make your next step from there.
00:16:50.359 --> 00:16:51.198
That is awesome.
00:16:51.249 --> 00:16:52.808
I love the idea also.
00:16:52.808 --> 00:16:55.538
This really just speaks to, there's no rush.
00:16:56.168 --> 00:16:59.068
I think a lot of us feel in.
00:16:59.078 --> 00:17:03.662
A rush to lose weight or in a rush to I gotta change my lifestyle.
00:17:03.662 --> 00:17:04.561
I gotta be healthy.
00:17:04.832 --> 00:17:11.491
And maybe you've seen someone in your life go through, you know, a, a health crisis and you're like, okay, I gotta do it.
00:17:11.491 --> 00:17:21.241
Or you have a deadline, you've got a wedding or a, you know, high school reunion or some arbitrary thing that you have in your mind, you think you've got to lose weight for.
00:17:21.247 --> 00:17:26.192
But I promise you, like there is no deadline for you to be healthy.
00:17:26.942 --> 00:17:29.415
And taking two weeks to see what works.
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Like let's just see if this breakfast works.
00:17:31.365 --> 00:17:37.276
Just really helps you kind of give up that deadline, like you've got your whole life to be healthy.
00:17:37.846 --> 00:17:42.465
And if it takes you a year, I ask my clients all this all the time.
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I'm like, what if it took you a year to get this weight off?
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Like, are you willing to do it?
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