I know how hard it can be to start a healthy eating regimen. As I’ve talked about in past articles, old habits die hard. We begin to miss our favourite foods. We feel that life isn’t as fun without all the fat, sugar and carbs. We eventually begin to resent our new healthy lifestyle because we feel like we are in a constant state of sacrifice. It feels like we are continually choosing between being healthy and unhappy, or unhealthy and happy. Can one TRULY be happy if they’re unhealthy though?
If you find yourself feeling what I described above when it comes to healthy eating, there may be a few reasons for that. You may not have a strong enough “why” for wanting to change is a possibility. Wanting better health is a great reason to make better food choices but it’s not very inspiring. It’s not visceral enough to evoke an emotion that will cause you to take action towards your desired health goals. Most of us take action based on emotion not logic so connect to a why that actually means something to you.
What would better health do for you? Give you more energy? What would you do with that extra energy? Keep up with your kids? Do more physical activities that interest you, like biking? Maybe you want to change your eating habits to allow you to drop a few pounds? But why do you want to drop a few pounds? Will it help you get off medications that you’re currently on? To feel good in your own skin? To decrease knee and hip pain? To stop feeling winded after short walks. With each answer you come up with see if you can go one more “why” deep. Once you’re done questioning your own motives see yourself living that healthier life you want.
It may also be beneficial to bring to mind what would happen if you never changed at all and kept the same old eating habits you have now for the next year or two. Does the outcome of that picture inspire you to make better food choices?
Next, always think about what you will gain from eating foods that support your health goals rather than what you are giving up. Think of how nutritious it is, and how you are actually giving your body the fuel to perform optimally. I know fruit isn’t cake, but come on it’s still delicious. Remember that it’s tasty goodness you are putting into your body. Think about how eating healthy actually reduces stress (mental and physical) compared to fried and processed foods which are linked to mood disorders and depression.
Another important step is to formally congratulate yourself when you do make a healthy food choice. You need to give yourself that positive reinforcement. It’s what helps new habits stick. Breaking old patterns is no small feat and you deserve to recognize yourself for that.
Lastly, try to go slowly when starting new eating habits. The bigger the change the stronger the resistance towards it in most cases. So start by sneaking good foods in where you can, follow my steps above and watch yourself naturally increase your intake of healthy foods. Here are ten stealth ways to improve your nutrition without a complete diet revamp.
1. Start your day with a green smoothie – If you’re having trouble eating the required amount of fruits and vegetables a green smoothie is a great way to get several servings in one go. If you add the right fruits in the right quantity you won’t even taste the bitterness of the greens.
2. Eat one big salad a day – If smoothies aren’t your thing than commit to one big salad a day at lunch time. It doesn’t have to be your garden variety (see what I did there) boring salad. In addition to mixed greens add in a cup of quinoa or brown rice, add any vegetables you’d like, and you can switch them out for different vegetables on different days so you have variety. Mandarin wedges adds a nice kick as well. Add in your favourite beans or a lean protein such as tuna, salmon or chicken breast and Bob’s your uncle. If you don’t want to make your own vinaigrette (which I highly suggest because it’s just so easy) then use a commercial brand that is low fat or fat free.
3. Start your day on a healthy note – How you start day will heavily influence how the rest of your day play out. So opt for something like a healthy veggie omellete and you will have an easier time making healthy choices throughtout the day.
4. Change one thing at a time – You don’t have to cut sugar, fat, carbs, dairy, gluten and calories all at once. In fact I don’t recommend it. Instead you could try cutting one thing at a time. For example you can decide to simply cut out pop. Once you see you can do it, and how much better you feel it will naturally motivate you to start making other small healthy changes in your diet.
5. Eat slower – For whateve reason your brain is delayed in receiving the message that you’re actually full. Therefore eating more slowly may reduce how much you actually eat because it gives your brain a chance to catch up with your body. Try chewing longer and putting your fork down between bites to slow down the eating process.
6. Drink enough water – There are so many benefits to drinking water. It helps us feel hungry less often, it keeps us from drinking other less healthy beverages. Drinking water is linked to healthy weight management. It also reduces fatigue during the day, will make your skin look better. I mean really just drink enough water.
7. Don’t go shopping on an empty stomach – I know we’ve all heard this one before but it really is good advice. You make more impulse purchases at the grocery store when you’re hungry. I’d even take it a step further and say don’t go shopping without a list as this will also reduce the amount of impulse buys.
8. Get a good nights sleep – I know this one is not food related, but having a well rested brain will help you make better food decisions during the day. The part of your brain that is responsible for making executive decisions for your greater good NEEDS to be rested in order to function properly. Ever notice how you eat more junk food (or at the very least you crave it more) when you are fatigued during the day?
9. Make a healthy swap for one of your go to snacks – For example you can switch chips for home made popcorn (not microwave PC). Or milk chocolate for dark chocolate.
10. Exercise – Another one that is not really food related, but exercise will increase your motivation to do better in other areas of your life, with your food choices being the most common place you will often try to improve upon if you include some form of exercise in your life.
BONUS:
11. Have fun with food – Try a healthy recipe once a week. Don’t view your improved food choices as a punishment for being healthy. Be interested and curious about the new lifestyle you are trying to build. Trying new healthy recipes and new foods is a great place to start.
There you have it, try as many tips on this list as you feel comfortable with but whatever you do go at your own pace!
