by: Remie Longbrake | published: May 18, 2020
We all know we should to eat better, including more fruits and vegetables, but generally we just don't want to. The reasons are plenty as to why, however when there’s are choice between Doritos and dates, we know what we’re going with.
It is important to eat right. Especially, when many of us work from home and don’t get enough exercise. Unfortunately, our mindset is set on our habits and making us feel better, and with that it becomes easy to make bad choices. And when obesity is at an all-time high, along with diabetes and chronic health issues, something needs to be done and better choices need to be made.
There is hope however! We are not lost to eating our emotions. We do have a choice, and that choice is to be healthier!
So below are some good tips to eating more nutritiously.
Get emotions in check
It starts right here. When we feel down or out of control, we tend to focus on what is easy and good in order to make us feel better. Sugar is one of those things. Whether it's in sodas, cookies, etc, it's easy to grab something tasty to take our mind of the stress of the moment. It’s important to understand where we are at emotionally. Take a realistic approach and understand the environment your in. Things will get better, it may not happen overnight, however with being proactive compared to reactive, you are fully capable of changing your thoughts and actions.
Go for a goal
We all know that setting goals is a powerful way to motivate ourselves. The things is we often set goals for the wrong reason, therefore most goals don’t get accomplished. Not saying it isn’t possible, however your goals no matter what they are need to be your own. Many of us do things to please others, and then end up being disappointed when those people don’t realize your efforts. We’re coming from a good place, we mean well, but we cannot depend on others to give us credit or to motive us in the ways we want. That is why it is crucial to focus on you and visualize yourself with the goal already achieved. Imagine how you will feel, they energy you bring to yourself and others. Don’t focus on all the “work” it’s going to take or money necessarily, just take things one day at a time, but be very clear on what the end result will be.
Get a partner
Teaming up with others is a great way to get results. It’s a powerful way to motivate and stay inspired to put in the work needed to get your own results. This can be done in a variety of ways and with a variety of people, whether that is with your spouse, friend, a coach, or someone around the world. Our peers can be a tremendous influence, both good and bad of course, that is why its important to plan your goals out, know what your working towards, and only work with those who have a similar mindset.
Make it a family affair
Family is crucial to our daily activities and mindset. It is important to discuss your priorities with your spouse and those in your household. Not everyone is going to see your goals as you do, nor will they likely drop all their bad habits cold turkey to please you. You need to be clear on why you are doing this, why you want to eat better, and share that with others. They may not agree fully and that’s ok, but you do want them to support you, and if that means buying less junk food or eating out less often then they should be ok with that.
List it out
It’s easier to eat right when we know what we need. We can do that my preparing a shopping list before we step foot in the store. Have an idea of what meals you would like to have for the week. If you’re not sure you look online for ideas, and then can plan out a whole week or just start with a few days to begin with. The key making a plan. From there prep a list of good, nutritious foods. Include healthy snacks and foods rich in value. And if you don’t want to go in the store, these days that’s certainly an option. It’s possible to pickup at the curb or have it delivered. Many stores offer curb side pickup, where you can order your items and they will load it for you. And if you don’t have time to shop or prefer not to drive to the store, services such as Shipt or Skipcart are great resources too.
When it comes to know what foods to purchase, the rule of thumb is to stick to the perimeter of the store. In most cases, veggies, fruits, dairy, and meats are along the outer parts of the store. Not saying there isn't wholesome items in the isles, such as oatmeal and whole grain cereal, however usually the fresh items are on the perimeter. Of course frozen veggies and fruits are a good option, and you should consider these too.
Overall, buying organics is generally better, however there is some caution to be had. First off, its usually more expensive, which is hard on our wallets, especially when we already buying more meats and better foods to begin with. The other concern, is that there are standards to qualify for organic, however it can be a loose term and labels can be deceiving. We certainly do not want all the added chemicals that farmers spray on the non-organic crops since that can be just as bad as the cookies we want. If it’s possible, try to shop at a local farmers market. The food their is local, which is great, and should be organically raised. When in doubt, ask!
Cook at home
The nice thing with family being together is it's a perfect opportunity to cook together. It may not be as easy as ordering out, however cooking at home should be less expensive, and it’s healthier. The nice added benefit is you can cook together, and is a great way to help out mom (or dad) and bond together. For those with a lot of kids, depending on their ages, have one help out a night or two per week or assign responsibilities. This allows bonding of course, but also some responsibility and learning a new skill, such as following recipes, measuring, and cooking. And don’t forget about baking, just try to choose healthier alternatives, and yes you can have cake and eat it too!
For those who have busy lives and looking to save time, it is possible these days to have meals sent to your home. I remember the Swan truck vividly as a kid. That is an option of course, however there are alternatives these days, including BlueApron, HelloFresh, HomeChef and others. Although not available in every market, they generally are healthy(for the most part), and include fresh ingredients right to your door. These down side is they can be pricey, and those with larger families, it can add up. May not be for everyone, however it can be a good way to eating right.
Some organization goes a long way. Whether it’s sticking to our nutrition goals or stocking the fridge, keeping things in order can help in a number of ways. For one, when we stay organized we can see what we have and prevent unnecessary food waste. This is especially true since fresh foods cost more and have a quicker expiration date since all the preservatives aren’t as prevalent. When it comes to fresh foods like fruits, it’s best to keep them in the fridge. Bananas you can leave out, and dry foods like potatoes and onions. You can however use a air tight container, as this will extend fresh foods a day or two. As stated previously, organization is also useful when it comes to prepping your list and useful to staying committed.
If you find yourself committed to your new eating routine, but still have plenty of sweets around the house, consider donating. There are plenty of good options, whether that is your local pantry, church or other community resource. Families are always in need especially if you can donate better nutritional items as well, just check before hand as some organizations will only accept boxed or canned items and not fresh, out of packaged items.
Go weak for a week
Anything new is going to take considerable effort. Reality is if it was easy to only eat the best foods for us we would all have thinner bodies packing less fat. That is definitively not the case, so if you feel yourself craving goodies that isn’t on your “good” list, go have a snack or a cheat every so often. Over time you want to limit yourself on the frequency, however starting out if you need to take a week or a few days, then do so. Just be careful and understand you reasoning of why you want to eat better in the first place. Stay committed as much as you can and results will show
Working on ourselves is a lifetime journey. We cannot expect results overnight, but it’s so important to eat right and be right with ourselves. There is so much we can do to better our lives and those we care about. It starts with fueling our body well, get the nutrition and energy we need to fuel the lives we want to live.
If you need more resources we reach out to us. Happy to help you live a more prosperous life in every way possible.
When starting any diet plan always check with your doctor first.
This article is for information and not mean to replace their advice.