Often people tell me how difficult it is to eat healthy. I just don’t agree. Maybe five or ten years ago it was hard but in this day and age if you WANT to eat healthy it’s possible. Granted, it’s hard to emotionally pull that trigger at times but if you want to make some changes, feel better and lose weight there is more today out there for you than ANY TIME I can recall.
As I was losing my 100lbs I didn’t have all the great tools available today. When I look around, I just want to say we are living at a time where we can make good choices at anytime!
I’m dedicated to my health. I once had to travel to Disney for a big race weekend and wanted to eat in a way I wouldn’t have the ole upset eating fast-food tummy.
I packed some pulled rotisserie chicken from the store, a couple of cooked sweet potatoes, two cans of seasoned tuna, some rice cakes and peanut butter, a couple of apples, and a couple of hard boiled eggs. Once I got through security, I had a restaurant fill an empty Ziploc with ice and my food was good to go until I arrived. I ate most of my food as snacks or quick meals as needed between races. We did eat out a couple of times, too. I had salads and some fries as my planned treat. Rather than relying on finding healthy food I made sure I had things I could grab and fill in the gaps. I saved money, too!
Now let’s talk about generic tips on making changes.
Tip #1: Make a shopping list when you go to the grocery store.
Never go to the store without a list. Shop from the list. Before you leave, take a look at what is on the list and think about anything you CAN CHANGE to a healthier option. Note it then move out! Also, set a time limit for the store. When you have a time limit, you don’t have room to walk around noticing new JUNK that could end up in the cart.
Tip #2: Drink half of your body weight in fluid ounces of water each day.
Skip the soda, juices, and sweet teas. If you are thirsty drink water FIRST. No grabbing the sugar filled drinks. My rule of thumb is if you are TRULY thirsty then water tastes good. If you are craving caffeine or sugar then a Coke sounds great and water sounds yuck.
Tip #3: Eat vegetables in every meal.
If you are making a casserole or pasta dish, double the veggies that it calls for because most recipes don’t include that much. This will fill you up with the GOOD nutrients and prevents the dishes from being so void of nutrients.
Tip #4:Use smaller plates that are RED.
Are you are member of the clean plate club? If the plate is smaller, it means you can finish what’s there without taking in too many calories. (Yes, this is a mind game! But it works.)
Tip #5: Choose vibrant colored veggies and fruit.
The more color, the more antioxidants. Choose dark green lettuce over iceburg every time and don’t be afraid to try new fruits and veggies! Just one new one a week will help you find things your family can enjoy.
Tip #6: Keep all sweet treats and junk food out of sight.
If you don’t see it you can focus on other things! Keep healthy foods like a bowl of fruit or sliced veggies at even level as you open the refrigerator. You will be amazed at how much this helps cut down the amount of junk food you eat!
Last is the best of all! Food Prep and quick meals are KEY to my success. I prep food weekly AND I am diligent about meals being quick. I am just like all of you; I don’t have time to mess around a lot during the week. The only way I can stay out of the drive thru is to keep things easy.
1.) Hard boil a dozen eggs.
2.) Measure out and bag up nuts.
3.) Meal & snack plan for the week.
4.) Wash, cut, and bag up produce.
5.) Scramble together eggs and ham for easy breakfasts or snack the rest of the week.
6.) Make up separate salads in tupperware, then just grab protein and toppings! You can also use my MASON JAR SALADS.
7.) Make a big pot of healthy soup for easy dinners or lunches.
8.) Make a crockpot full of chicken, then portion and/or freeze as needed!
9.) Cook up 3-4 sweet potatoes.
10.) Make a big pot of quinoa to add to a salad, dinner side, or breakfast!
11.) Fill up a few gallons of water. Add lemon if you’d like!
I hope these tips help.
Thank for your advice.. I am just getting started and just home from a week long vacation south. So not much food in the house and need to go and get groceries.. now I’m armed.
thank you so much. I’ve been listening to your podcasts for about 2 months and love what you say. I am making small changes and building on them and have lost 10 pounds in the two months time. If I think of the long term, it feels impossible, but when I think about “the next better choice” it is so very doable. And when I have an over eat or make unhealthy choices, I work not to feel like a failure and instead to just find ways to move on and fix the mistake. All things I have learned from you. Eating healthier is a choice and I make it more and more often. thank you so much!
I am really surprised at how little food I actually need to nourish my body! I’m almost 3 weeks into listening to your podcasts daily & changing my thoughts & my relationship with food. Thank you for sharing your wealth of knowledge. If I could give you a million dollars and a 🤗 hug I would… for now just know you have my sincere prayers and gratitude. I had seriously thought about giving up on ever losing another pound and then I found you (on my 52nd birthday) & in the 2 weeks have I weighed myself (I weigh on Saturday) I have already lost 12#s! This is blowing my mind! 🙏 𝚃𝚑𝚊𝚗𝚔 you
Why red? It’s normally associated with making you eat more, not less.
If the plate is red you pay attention to the plate instead of wondering off with thought. It catches you eye, you see the food, and you are naturally more present. Most of us check out when we eat!
This is an awesome blog! I started my journey 5 months ago and I’m finding it easier and easier to eat healthy and move! It really is about changing your mindset!
Awesome! Thank you for sharing your success and keep on rolling!
Have lots of a fruit around sitting in your view outside in the kitchen. Your notice those sooner and will tend to grab those more than junkie stuff. I love stealing fruit from the dining hall at my school.