There are fad diets and different eating plans and advice on nutrition everywhere you look. Especially at the beginning of the year, there are individuals and businesses trying to capitalize on people’s resolutions to get healthier. Throughout the year, they prey on people’s insecurities to convince them that buying into a diet will provide the magic cure for their body image issues. Does it work? Does any of it work? Statically, no. Obesity is at an all time high in America. An estimated 40% of American adults are battling obesity these days and it looks like those numbers are on the rise. Although I could write whole articles of the causes of obesity/ being overweight and the populations that are more at risk and why, today I’m going to write about simplifying nutrition.
Along with a sedentary lifestyle, an over busy work schedule, and the incredible convenience of unhealthy food choices, mis-information about nutrition contributes in a big way to people being unable to stick to habits of healthy eating. So what’s the secret? Honestly, the best nutrition plan is one that you can stick to–even if it’s imperfect. It’s true! Turning your life upside down and changing everything in pursuit of a healthier body is usually unsustainable for the long-term. The most balanced solution is finding one change you can implement at a time. Take one meal in your day and change it to something healthier that you can reasonably stick to. Be consistent with that change Remember! It takes 21 days to create a habit. After you created your new habit, it’s time to take the next step! One baby step at a time can lead to huge progress over time.
Consistency will always outweigh intensity when it comes to a healthy body and a healthy mind. That goes for everything, not just nutrition. Whether it’s your eating habits, exercise, or meditation, being consistent with the steps you take will take you further than burning out with high intensity. If you’re looking for more information on exercise, check out the fitness section of my site or enroll in my online training!
An important thing to always keep in mind is how crucial it is to get “back on the wagon” when you fall off. And we all fall off sometimes. I, personally, try to eat well, eight out of ten times. And that’s good for me! Some weeks it’s more like five or six out of ten. I’m never 100% on point with my nutrition and I have no intention to ever be perfect with my it. I’m not a bodybuilder trying to get on stage . I’m not a professional athlete. I’m not a public figure with a team of people helping me live my life. I’m just a woman who has a full time job helping people. I’m a mother. I’m a wife. I’m a friend. I struggle with depression. I struggle with social anxiety. I don’t have the time or capacity to be perfect with my nutrition or my workouts and I never will. And I’m willing to bet that nine out of ten people are just like me. Which means falling off is part of the journey, right? Just like getting back on track–it’s all part of the process.
So expect to fall off! Expect motivation to come and go like waves at a beach. Expect real life to kick your ass sometimes. It’s okay. It’s not a failure. It’s just part of the journey that we’re all on. Just don’t give up. When you can, get back on track. One step at a time. Getting back on track might look different every time, and that’s okay too! The important thing is that you show up to your own life and you try.
That being said, eating healthy does not have to be complicated. Granted, eating healthy can be repetitive, especially if you’re on a budget like I am. But, if it doesn’t work for you or your life, you don’t have to make it complicated with carbohydrate cycling, or the keto diet, or intermittent fasting, and all that stuff. All of which are viable eating approaches if they work for you! But if we’re talking about just the basics, clean eating is actually pretty simple. Your body needs protein regularly throughout the day. This is really important if you’re working towards more muscle tone and you’re lifting weights.
It’s good if you eat veggies every time you eat as well. I, personally, get too full/bloated if I eat veggies every time I eat, but veggies are great if you feel like you’re used to eating bigger portions and need to feel more full. For most people, it will be carbs that will make or break their ability to lean out or not. Most people need one serving of carbohydrates before they work out and one serving after they workout. Carbs are your fuel! If you’re going to be using fuel, you”ll need some! If not, you don’t really need any. Most of us don’t burn a whole lot of energy with our day to day life, so more often than not, you just need good protein and some veggies. If it’s a rest day, one serving of carbs first thing in the morning is all you really need. I you want your very own Clean Eating Guide, subscribe to my blog and I’ll send you one for free!
This cheat sheet breaks down a simple list of options and serving sizes of lean proteins, high quality veggies, and good choices for carbohydrates. Now keep in mind that every person is different. Everyone is a different size, has different genetics, different body chemistry, and different schedules. So my guide is really just meant to be used as a tool to help you set up a plan that works for you. If you feel run down and out of energy, you may need to tweak how much protein or carbs you take in, so tweak away!!
You’ll notice, though, that most everything on the lists are whole, raw foods. That’s not by accident! If health is a pursuit of yours, trying to incorporate real foods (not just food products) is crucial to improving your health. Our bodies were not designed to process or use the preservatives and chemicals found in ready-made food products. Even if you didn’t change portions or timing of your meals, if you just changed from processed foods to real foods, your body will function more properly and you will feel better. Simply because your body won’t be slowed down by the artificial chemicals and preservatives!
The great news about my food guide is that it’s not a diet! That’s right! You’ll never have to diet again. It’s just clean eating knowledge that you follow as much as you choose. Like I mentioned earlier, a good goal for me is eating clean 8 out of 10 times. If I wanted to lean out (or make up for a week when I followed it five out of ten times) I would follow it more often. I’ve had so many clients that had great results with this approach to eating because it works!
Nutrition doesn’t have to be complicated for it to work, and definitely doesn’t have to be expensive. Good nutrition just needs to be consistent for it to work. Choosing small steps that you can realistically make into a habit will help you out more in the long run than a short lived diet plan. Just keep taking the right steps for you!
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“I am, somehow, less interested in the weight and convolutions of Einstein’s brain than in the near certainty that people of equal talent have lived and died in cotton fields and sweatshops.” -Steven Jay Gould
I’m sitting on the couch and constantly finding myself wondering what I can eat next…. Sound familiar to anyone else? Please tell me I’m not alone on this! I’m usually on the go and busy with work so now that I am at home looking for things to occupy my time with, I feel hungry all the time. Is it because my body needs more food? Hell no!
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