Eating Healthy Really Isn’t That Hard
People tell me all too often how difficult it is to eat healthy. I just don’t agree. Maybe five or ten years ago it was, but nowadays if you want to eat healthy, it’s really not that hard! I realize change can be a challenge, but if you want to feel better and lose a few pounds there are plenty of healthy options out there to choose from!
We know that most Americans have a weight problem because of a bad diet, and as a result a lot of health issues. It seems like everywhere we look we see someone who is struggling with their weight. Did you know that most people think they eat a lot better than they actually do? Are you as confused as I am? Clearly, we are not eating that well because obesity continues to be an epidemic and we are seeing a steady increase in heart disease, type 2 diabetes, high blood pressure and other health related disorders.
Even those of us who admit to eating a bad diet, don’t really think it’s that bad. We compare what we eat to our friend or co-worker’s diet that is much worse than ours and convince ourselves that we’re doing pretty well. The reality is that most of us could stand to lose a few and with that, improve our diets immensely.
So the question is how can you and your family learn to eat better? Here are a few ideas to help you out!
It’s All About Mind-set
We all know that any type of lifestyle change can be tough. Accept the fact that it’s going to be challenging and get on with it.
What changes can you make to accomplish your goals? Start with small, easy changes and eventually these small changes will add up to big accomplishments. For example, if you’re trying to cut down on soda, and drink more water, substitute water once a day for soda. It may take a week or two to adjust, but before you know it, like anything else, it will become a habit.
Overcome the Obstacles
As parents, we often think that healthy food for our children can’t be “on-the-go”, but that’s not necessarily true. Keep bottled water and nonperishable snacks such as organic animal crackers, whole-grain pretzels, raisins and nuts on hand at all times. This way there will be no excuse to stop at a fast food restaurant, drink soda, juice, or sweet tea. You’ll keep everyone satisfied (yes, you too) until you’re able to get home and eat a healthy meal.
Plan Ahead
The decision to eat healthier must involve the whole family. That means that you, as a parent, have to commit to new eating habits as well. A recent study found that children whose parents weighed more and had a higher body mass index (BMI), weighed more and were more likely to have a higher BMI themselves.
Your family’s eating plan should be specific as to what you want to do, such as eat at home more often or have more vegetables with each meal. Decide ahead of time how you will keep track of your progress and make sure there is a reward (that makes it worthwhile) with each goal that is met.
Make It Interesting
Healthy eating doesn’t have to be boring! The trick is to make it fun, interesting and age appropriate.
For the Little Tots:
Involve them in the food planning, purchasing, and preparing process. Take them on a trip to the grocery store or farmers’ market. Get them involved in buying healthy foods and have them help you prepare them. Make sandwiches fun! Cut whole wheat bread into a star or heart before filling it with turkey and cheese.
Teens:
Focus on how healthier choices will make them feel and perform better both mentally and physically. Teenage years can be the toughest, so remind them how taking care of their body will make the changes in their life easier to manage.
Make a Shopping List
Never go to the store empty handed! Before you leave home, make a list and take a close look at it. Is there anything on there that you can change to a healthier option?
Eat From the Rainbow
If you are making a casserole or pasta dish, double the amount of veggies you throw in. This will fill you up with good nutrients and prevent your dishes from being so calorie dense. Choose vibrant colored veggies and fruit. The more color, the more antioxidants. Choose a dark green lettuce over iceberg and don’t be afraid to try something new!
Use Smaller Plates.
If the plate is smaller, you can number one, finish everything on there without feeling guilty and number two, avoid taking in too many calories.
Out of Sight, Out of Mind
Keep all sweet treats and junk food out of sight. If you don’t see it you won’t be tempted! Keep healthy food like a bowl of fresh fruit, sliced veggies, or a bag of unsalted nuts in the kitchen at all times. You will be amazed at how much this helps you cut down on the amount of junk food you eat!
Food prep and quick easy meals is KEY to your success. Prep your food weekly and be diligent about making meals easily assessable. Here are a few ideas:
- Hard boil a dozen eggs
- Measure out and bag up protein shakes
- Wash, cut and bag up produce
- Scramble together eggs or egg beaters for an easy breakfast
- Make homemade gluten-free granola, protein bars and smoothies
- Chop up and put all your salad veggies in a bowl
- Make up separate salads in Tupperware
- Make a big pot of healthy home-made soup for easy lunches or dinners
- Cook up a whole package of chicken, then portion and/or freeze as needed
- Portion and bag unsalted nuts
- Cook up 3-4 sweet potatoes
- Make a big pot of quinoa to add to a salad, dinner side or breakfast
- Fill up a gallon of water and add lemon
- Make a pitcher of unsweetened green or black tea
Celebrate Successes
Psychologists tell us that our brains have a negativity bias, or a tendency to remember bad news. We recall and dwell on difficult events, personal failures and negative feedback. When we do this, we often dismiss good events, personal successes and positive information. Do you take the time to celebrate what went well?
Home-made Salsa (as seen in picture)
Ingredients:
6 cups Roma tomatoes
¼ cup Cilantro
2 Tbs. extra virgin olive oil
½ cup red onion
Fresh garlic (to taste)
½ tsp. sea salt
¼ tsp. pepper
¼ tsp. smoked paprika
¼ tsp. red pepper
Instructions: Add ingredients to taste. Mix together and enjoy!
In Conclusion:
Embrace a fresh start! Set goals, create a plan, and take small steps to achieve them! Work the plan by eating better and exercising daily. I realize life happens. We sometimes eat too many cookies, binge on reality television shows and skip out on our workouts. BUT, it’s not about what we do once in a while; it’s about what we do every day!
Be committed to changing your life and supporting those around you who are on the same journey. You’ll see the changes in your physique and health before you know it. Remember, you’re worth it.
Did you or someone you know become noticeably healthier, stronger, leaner, and more physically fit from a new commitment to exercise? Go to Champions Fitness Center on Facebook, request us as a friend and share your personal success story! Inspire others to get in shape! We want to hear all about it.
I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association. If you have a question and/or topic you would like me to discuss please e-mail me at isellgraphs@aol.com. If you would like to set up a free consultation with one of our certified fitness professionals please call Champions Fitness Center at 452-5522.
