Creating Space… To Improve Your Eating Habits

How many of us have heard the following: ‘you can’t out-train a bad diet’, or, ‘fitness is 20% exercise, and 80% nutrition’. While exercise goes a long way in building strength, endurance, and supporting your overall wellness, an A+ workout routine with a D- nutrition plan, is still a recipe for disaster. So what are some ways to help boost your meal score?

Plan For Success

As obvious as it may seem, being deliberate about the meals that you eat day to day and week to week is one of the most effective ways to stay on top of your nutrition goals, particularly as you are building new habits. One of the main reasons is because habits are incredibly powerful, and require significant effort to shift. Unfortunately, it’s just not enough to say “I’m going to start eating better Monday.” What does eating better mean? What meals will support your goals? What happens when you unexpectedly end up at a fast food restaurant because something urgent came up? Do you know which options will be your best choices? There are so many different meal plans out there. Some swear by keto, others advocate for intermittent fasting, and others simply try to “cut the bad stuff”. There are many opinions, and I’m not going to suggest which one is right for you, but here is my recommendation. Do your research. Understand how your body processes food, and which meal plans support your goals. Few will argue that eating nutrient-dense food: fresh vegetables, leans proteins, and wholesome grains is a good starting foundation. So, read your nutrition labels, build a repository of healthy meals, plan for the week, and have healthy snacks available for when you get in a pinch. A little planning goes a long way in keeping you on track!

Drink water, no, seriously, drink some more

The benefits of drinking water cannot be overemphasized. Water supports so many vital functions, and given that the body is 60% water, replacing these fluids regularly is vital to your health. Hydration has many benefits from digestion, brain support and cellular repair to supporting weight loss goals. Many studies have reported that drinking more water helps promote a feeling of fullness, resulting in less calorie consumption, and helps support muscle performance. Read more about the benefits of water here. Now, I know some of this is easier said than done, it’s personally a DAILY struggle for me. Some tips for consuming more water include:

Start your morning with a glass
Set alerts on your phone to remind you throughout the day
Add flavors like lemon, cucumber, or mint
Try green tea - I’m no expert, but many articles I’ve read support it!
Get a water bottle or special cup that you love- it’s mental, but it works :)

Befriend Your Fork

The last one is pretty important too. Try to form a healthy relationship with food. Once you have an idea of what foods will best support your goals, experiment with new recipes and slowly consider expanding your palate. Rather than focusing on what you shouldn’t be eating, try and set goals for the things you want to eat more of. For example, if you want to cut out snacking on treats with minimal nutritional value, find 3-5 snacks that you love that are nutrient-dense. As hard as it may seem, it really is possible to rewire your body to crave more nutritious food. The more healthy choices you make, the more you will believe in your ability to make healthy choices. You have to know if you are a cold turkey type person, or can enjoy things in moderation. Personally, I crave sugar like you wouldn’t believe. One tip that I use is to resist sweets during the week, and pick out 1-2 things on the weekend that I want to enjoy. If my craving is particularly strong, I choose something small (usually 100-150 cals) to take the edge off. When I have my weekend treat I don’t overindulge, but I do enjoy it to the fullest, guilt-free. Usually that’s enough to get me through the week.

One of our faves! Click thru for more inspo…

What are some of your ideas for eating better? Any tips on increasing water intake or overcoming cravings? I’m wishing you all the best on this journey, and skipping down the path right along with you.

Namaste,

Tian

This post was originally published on Creating Space Blog 8/30/19.

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