When you're trying to eat healthier it can feel like an overwhelming process. There's food tracking which has several options like using an app like my fitness pal, a written journal, or doing hand portions or some other way. There's also meal planning which is followed up by meal prepping (usually with a trip to the grocery store in between). Plus, you're trying to change what you're eating, how you're eating, how much you're eating, and you may even be actually paying attention to what you eat for the first time.
I get it. It's a lot. It may even feel like so much that you don't even want to try, or you do for a little while but find yourself repeatedly giving up.
While on the other hand your anxiety is through the roof because life and OH your blood pressure, cholesterol, and A1c are bouncing around in the back of your brain saying, "HEY! You HAVE to do something about this!"
As daunting as it may seem- nutrition is key to your health and longevity. You may be able to get by for a while just eating whatever you feel like, but eventually you're going to have to be intentional about your food choices.
The question is...
Do you want to live your life thriving and with vitality OR do you want to go through each day feeling like you're just surviving and draggin ass?
I'm going to hazard a guess that you'd prefer thriving to just surviving.
So, whether you're brand new to this or you've been trying to eat better for a while, let's stop overcomplicating healthy eating with these 3 no-BS tips:
Start adding in foods with more nutritional value.
Typically, our first thought is to get rid of foods that we consider bad for us like cookies, chips, pizza, pasta, and bread. Whatever food you're currently labeling as "bad" (sidenote: quit that shit. Foods have no moral value.) The thing is we LOVE these things and what happens when we tell ourselves we can't have them? We want them even more!
Think about it... the last time you cut out bread how did it go? Maybe you made it a couple of weeks, but then you went to Texas Roadhouse and you COULD NOT pass up their rolls and butter. Next thing ya know you're quads deep in butter and rolls getting drunk on tasty carbs and fat. You get home, ya feel bad for eating the "bad" food and you do one of two things-
1 You try to make up for it by eating less the next day or exercising like a maniac
2 You dive off the deep end and now you're quads deep in oreos and pizza saying HECK IT and you eat whatever you want for the next 3 weeks before you feel shitty enough that you cut out bread again.
Cuz surely bread MUST be the problem. 🙄
It's entirely possible to have an overall healthy diet and still eat bread, chips, and cookies. Rather than cutting things out try adding in more nutrient dense things like a side salad with your pasta or berries to go alongside the bag of chips you have at lunch. You could even add a glass of water to your day instead of chucking pop.
Over time you'll find that you want the healthier options more often and the other stuff won't be as overwhelmingly appealing. It'll still have appeal- trust me Taco Bell still gets me- but you won't lose control over yourself if you shift to healthier eating in this BALANCED way.
Make your plate colorful for at least one meal each day
Aim to have 3 different colors because that means you're going to be getting more nutrients in.
Don't be sneaky. Ya know I'm not talking about skittles or sprinkles.😏 Let's aim for less processed foods. Examples could be pink salmon, green spinach, and an orange sweet potato; Smother your steak in onions and mushrooms with green beans and carrots on the side; add tomato and lettuce to your turkey sandwich and have red grapes on the side. Adding color means you're getting more vitamins, minerals, and fiber that are essential to your health!
You could even get a little crazy and have TWO meals with at least 3 colors! 😜
Be okay with not eating healthy 100% of the time
This may throw you off a bit. You likely have the thought process that you either must eat super healthy at all times or the only other option is to eat like a trash can.
Here's the truth: All or nothing thinking is what's keeping you stuck in the cycle of eating healthy (the ALL end of the spectrum) for a week then eating like a trashcan (the NOTHING end of the spectrum) for 3 weeks.
It's okay to not eat perfectly healthy ALL OF THE TIME.
Food is about more than just the nutritional value it gives.
Think of all of the cultural foods and traditions, family recipes and traditions, and celebrations out there in the world- these are important- even if they aren't always the absolute best as far as nutritional value goes. Even simply eating for enjoyment is an important part of your overall diet. So, when you do have that piece of cheesecake on date night (cuz ya know ya will) allow yourself to enjoy it! And the next day just have your normal healthy breakfast and do your normal exercise routine whatever it might be that day (this is what the middle of the spectrum looks like- and where true progress lies).
There you have it! Two habits and a mindset tip that are super simple and easy to apply. Shifting to a healthier diet does not have to be complicated.
Bonus tip:
YOU HAVE TO ACCEPT THAT IT WILL TAKE TIME.
Rather than wasting time riding the waves of all or nothing thinking let yourself move progressively forward via daily habits that will get you to where you wanna go. Reduce anxiety because you're making food less complicated plus those cholesterol and blood pressure numbers are getting to a better place because you're eating healthier more often AND more consistently.
This is one thing that I help people with inside my SNAP Method program. Sleep, Nutrition, Activity, and Personal self-care. If you need guidance and the accountability to stop the stuckness caused by all or nothing thinking send "SNAP Method" to janna@jl-wellness.com and let's chat!
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