If you are at a place in your health journey where some frustration has settled in regards to your eating habitudes here are a few tips that may help you to start a healthy change in the right direction:
Clean out your refrigerator, pantry, and cabinets of all triggers that may cause you to go off course. This includes anything that could be labeled “processed” or “junk” food. Keep easy to grab fruits and vegetables handy for snacking. Pair some fruit and veggies with Greek yogurt or hummus and you have taken all the guess-work out, and rest easy knowing you’ve got a healthy snack. If it is easier for you and you can afford the extra cost, go ahead and purchase the pre-sliced vegetables. To save a little money, I do the work myself and put things in individual baggies and containers. But again, you need to set yourself up to win. There are a lot of healthy foods out there now that come in individualized serving sizes and are ready to eat. You will either pay for it now, or pay for it later in sickness deductibles!
Keep snacks on hand. Pack them for work, school, errands, and keep your home full of healthy options! I like to keep granola, dried fruit, and nuts in the car in case of emergency; hunger emergency! I do not often have to reach for them, but if hunger does strike or you are in a jam…at least you’ll have something and that habitude can stop you from overeating later or driving through the nearest fast food joint’s window. On that same note, if I am not prepared and I have a full day, I try not to run through a drive-up for fast food, but attempt to find a grocery store. I will run in, stop at the deli and pick up some fruit or bagged veggies and check out the salad bar for something fresh.
Another great tip:
At the beginning of shifting your eating habitudes is to simply go on autopilot. When you are first learning to eat healthily this can take much of the guess-work out for you. If you eat the same one or two things for breakfast, the same couple of snacks, similar two or three things on rotation for lunch and dinner, and so on….it can take away many of your temptations while you are getting started.
Leaving the house:
If you are headed out to eat, jump online and check out the menu before you go. This is a great practice to get into. Don’t be afraid to have a little snack at home before you go, and even drink a large glass of H2O before heading out the door to the restaurant. Say, “no thanks” to the bread before the meal, and don’t be ashamed to ask the server to customize or adapt your meal. Take charge of your wellness! I find that most places are more than happy to accommodate a lovely person like yourself. Bon appetite!
I do not think any of us realize just how much we actually consume in calories per day. Carbohydrates, protein, fat, all are important too… but just the sheer volume of food in and of itself can be somewhat surprising if we start to create an awareness. That’s why sometimes I recommend a food journal. If you feel now may be a good time for you to start one it can be as simple as grabbing a 99 cent notebook or there are many free online food tracker apps.
I truly believe that exercise is VITAL to our health and well-being. However, if you truly want to stop the war and start winning, it starts with your diet, it starts with throwing out all the junk in the house, all the temptations, and it truly is all about what we are eating
Disclaimer: I am not a nutritionist or dietitian. I am a personal trainer who has been on a health and wellness journey myself. I only hope to encourage all of you with tips that I have found helpful in my own life. Thank you!