Small Changes with a Focus on ADDING Nutrition not Restricting Nutrition this Year.
Okay, we are a week and a half into the new year. Anyone rethinking some of those changes you vowed to make? Here are 5 ways to make small changes WITHOUT being restrictive. Start today. Start tomorrow... start February 1st. Changes can be made whenever you are ready. The beauty of life is that you can hit that "reset" button whenever you want.
READY? RESET? GO.
1. Plan ahead.
Set yourself up for success by planning ahead. You don’t need to plan all 21 meals of your week. Maybe plan one. Plan all your lunches. Plan three dinners. A little planning actually goes a long way. You can’t expect yourself to eat healthier foods or have less stress around meal times if you don’t plan to have groceries available in your kitchen. Don’t wait until you are starving to figure out dinner. The more you know in advance, the more successful you will be.
Action step: TAKE 30 – 60 MIN A WEEK TO PLAN.
2. Add vegetables.
Set a goal for yourself to have a certain amount of vegetables a day or week. If you are currently eating none, let’s add one serving. Vegetables have many important vitamins and minerals to help keep us healthy. They also have fiber to keep our digestive tracts going strong as well.
Action step: WHEN PLANNING YOUR NUTRITION, ADD AN EXTRA VEGETABLE TO YOUR LIST OF GROCERIES AND REALISTICALLY CONSIDER WHERE YOU CAN FIT IT IN.
3. Get up.
You don’t have to be militant about your exercise to see changes in your body. Fit 5 – 10 minutes of mindful movement in every day – that’s 35 – 70 minutes a week! Get creative. Jump rope, play hop scotch, walk around the block, walk around the mall, park across the street, take the stairs. All actions you can fit into your daily routine without breaking the bank for a fitness membership or committing to hours at a gym you don’t want to be at.
Action step: WHEN WEEKLY PLANNING, INSERT YOUR 5 – 10 EXTRA MINUTES OF DAILY MOVEMENT INTO YOUR SCHEDULE AS WELL.
4. Swap shop. Use your nutrition ally.
Want cheese but don’t care which kind? Get a healthier version lower in saturated fat and sodium. Want something sweet but don’t care what it is? Grab some fruit. Thirsty and in the mood for flavor? Infuse your water with mint, lemon, lime or just about any fruit, vegetable or herb. Make healthy nutrition swaps when you won’t feel restricted not having “the real deal.” If you want the cheeseburger and that’s it, go for it. But if a veggie burger will satisfy that craving just as much, make the swap.
Action step: CHOOSE SMART, LESS PROCESSED NUTRITIOUS FOODS WHEN YOU DON’T HAVE A PREFERENCE ON SPECIFICS.
5. Tune in.
Listen to your body. It will ask for what it wants.
Action step: PRACTICE LISTENING TO AND GIVING YOUR BODY WHAT IT’S ASKING FOR… I PROMISE IT WILL ASK FOR HEALTHY FOOD TOO.
In a nutshell, nutrition is not an all or nothing gig. Small changes add up to big ones.
Try something new and follow these actions steps.
2018 – CALL TO ACTION: What's a nutrition goal you can have that ADDs to your healthy relationship with food and your body?
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