If you are trying to eat healthy, there are a few things you either will realize, or already have.
First, it is no longer about low fat and low carbs – this simplistic equation just won’t cut it. Nutrition is every bit a science, so it is important that you understand it first. It is crucial that you let go of false beliefs, stop trusting the myths, and quit counting calories.
Second, it is not about eating certain things and avoiding eating others; it is about a lifestyle change. When you decide to eat clean and remove things that do not help get you where you want to be, you make a pledge to yourself that you will do things that will help in the long-term and make you feel good inside, instead of giving you short-term highs and lows.
To effect change that is long-lasting, you do not need to turn your WHOLE life around at once. It is the small things that matter.
The Annals of Behavioral Medicine published a research study that found that participants who made one small but permanent change in their dietary routine or physical activity lost double the amount of belly fat, four times the weight, and two and a half inches off their waistline VS. those who followed outdated guidelines of calorie control and increased physical activity during a four-month period.
This is why I do NOT believe in Eat Less, Exercise More.
I DO believe in baby steps. Small steps that add up to great leaps in your health.
However, as with any change, big or small, hiccups in a new healthy eating routine are inevitable. We need to accept that we are not perfect and will take steps back. That is why it is important to have a game plan for how to get back on track.
If you feel like you are suffering from a bad food day, here is how you reset.
How to Reset to the Good Days
Remember that it is okay to fall off the healthy eating wagon once in a while; it is only human.
After a not-so-great food day, you must get up, dust yourself off, forgive yourself, extend yourself grace and recommit to eating healthy.
Now it is time to make tomorrow better!
Balanced Whole-Food Eating
You want to maintain a balanced, whole food eating plan that includes:
- leafy greens – loads of them. Cooked, raw and powdered.
- bright, colorful vegetables
- clean, healthy protein such as wild-caught fish, grass-fed beef or pasture-raised organic chicken and/or eggs.
- also, plant-based protein is your friend such as beans, hemp seeds, plant-based protein powders to name a few
- healthy fats, like avocados, coconut oil, hemp seeds, chia seeds. These healthy fats will help you be more satisfied and will boost metabolism.
- ditch the refined carbs & sugar. I know – easier said than done.
- select whole grains, like brown rice or quinoa. Sweet potatoes are a powerhouse carbohydrate, too!
Remember portion sizes
What you eat and how much you eat of it can make all the difference.
Portion according to your plate. Start by dividing it in half and filling it up with fruits and vegetables. Fill the other half with one-quarter healthy protein and the other quarter with complex carbohydrates such as brown rice and quinoa or root vegetables such as sweet potatoes, beets, turnips, and parsnips. Make sure the quarters form the size of your fist.
A couple of easy guidelines
- Keep weekdays healthy, whole food eating. Save indulging for the weekends. Go all out on Mondays, for example, with healthy eating. Stick to your plan. If you have a weak moment and give into it, you can know that you have started the week strong and it will be easier to return to your commitment.
- Move your body lovingly 20 minutes each day. Walk, yoga, quick exercise video, dance around, run around with the kids in the yard… just move your body in some way!
Don’t stay down for long. Rise up!
The most important thing to remember is to not let yourself stay down for long. Don’t let your brain lie to you and tell you it’s not worth the effort, that you will only fail again so why bother.
Let it not be so!
Get up, dust off, pray for God’s grace and strength, give yourself grace and put one foot forward in faith and commit that your next bite will be one that brings health, not harm.
I promise IT IS WORTH IT!