You can easily sabotage all the effort you put into nutrifying your body and getting your body moving.
But don’t be too hard on yourself.
Start small, by incorporating one or two of these nutrition tips into your routine, and add more as you go along.
If you stick to this sustainable plan of promoting small but steady gains, in no time at all, you’ll see big CHANGES.
Here’s what you can do.
1. Don’t “diet.”
Hunger is not mind over matter; it’s a survival instinct. The second that you tell your brain that you’re going to restrict calories, it’ll register that as an emergency situation – and trigger you to seek out whatever food is available and to hold onto your emergency energy reserves, aka FAT. This is definitely NOT the path you want to be on. Instead, tell yourself that the plan is to give your body the best nutrition available, and healthy fuel for all the functions that your body has from mood to energy to muscle building. This actually calms the body’s hunger signal and impulse to raid the refrigerator.
Having unhealthy convenience foods in the house is a surefire way to veer off the path of nutrifying your body. Start by getting rid of as much processed foods as possible. Keep the items that have the fewest ingredients, and get rid of the items that have sugar or chemicals added to them. If the ingredient list doesn’t look like you could make it easily from scratch, good chance it should be removed from your pantry.
3. Prepare for nutritional success.
Not having nutrifying foods on hand that are easy to prepare makes nutrition a challenge. Set aside one day of the week for grocery shopping and one day a week for food preparation. They can be on the same day, but I like to split it up. Remember, whatever works for you is what’s going lead to success and be sustainable. If you prepare your meals for the week ahead of time (during a day that isn’t full of a million other things to do), you’ll always have your nutrifying foods on hand when stress and hunger are most likely to strike and – take you off your path. Trust me, preparation actually saves you time and energy in the long run. You just have to adjust your mindset a little to make it happen.
4. Shift the makeup of your plate.
It’s been proven that too high a quantity of animal calories causes illness and weight gain. Research has also proven that increasing the quantity of vegetables reduces disease and obesity. Simply exchanging the amounts of animal calories with vegetable calories on your plate will shift your body towards a state of optimal health and wellbeing. When you do opt for animal calories, choose high-quality organic, grass-fed options to further you along that path.
5. Eat fat.
Fat is essential for the body and brain to function optimally. Many years ago, we were misled and fat was made a villain – claims that made us fat. We know now this to be untrue, so if you haven’t let go of this idea, now’s your chance! Healthy fats like coconut oil, olive oil, grass-fed butter, fatty fish, avocados, nuts and seeds are essential to brain function, hormonal balance, energy production and satiety. Add a healthy fat to every meal, whether it be avocado in a salad or nuts on top of your yogurt.
6. “Party on” – the right way.
If you’re invited out for dinner or to a cocktail party, don’t show up famished when you don’t know if there will be nutrifying options for you, or if you know that there will be a cocktail hour ahead of time. Two tricks to keep you on track including: Drinking 8 oz of warm water with lemon and eating a nutrifying snack before you leave the house. The hydration will free the liver up to quickly process any alcohol you have and the snack will calm your body’s hunger impulse.
7. Take one meal at a time.
You don’t have to be perfect to be optimally healthy, and striving for it will surely backfire. Taking it one meal at a time is a gentle and successful approach. And it retrains you to become more aware of your needs, while reducing the anxiety and negativity around eating. Don’t look at the 200 meals between you and a size smaller in your jeans. Look at the choice you have right in front of you, and decide to take care of yourself for that one meal. If you indulge in a big sundae, don’t beat yourself up about it. Start with your next meal or snack, and choose a healthy option. Just don’t starve yourself to compensate. You’ll put your body on the defense, instead of filling it with the nutrition it needs.
8. Drink the good stuff.
Your body needs to be hydrated for energy, fat loss and prevention of disease. The best thing for it is water. How much water do you need? Here’s a good rule of thumb: You should be hitting the loo once an hour and your urine should be clear. Experiment to find out how to make plain water appealing to you to support this vital habit like, adding a few slices of cucumber, fruit or lemon or lime to the water.
9. Nutrify your favorite meals.
There’s nothing less satisfying than eliminating your favorite meals because they are unhealthy. In my experience, telling people they can’t have what they like to eat doesn’t work. Although it might take some experimentation, there are always ways to nutrify your favorites and it’s well worth it to keep you feeling satisfied and on the path to wellness at the same time.
10. Fuel your fitness.
Prime your body for fat loss, muscle-building and endurance by eating intentionally before you exercise. Choose a snack that will give you lots of energy. Opt for foods that provide a combination complex carbs, lean protein, healthy fat and fiber. Here are a couple of great options: steel-cut oatmeal with almond milk; coconut oil or almond butter on sprouted grain bread; or a hard-boiled organic egg, avocado and a few slices of tomato.
By making a few small changes every week to your nutrition plan, you’ll see big results. Want to learn about other CHANGES you can make to help you feel better, look younger and have more energy? Find out how The Well Path can help.
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