I get asked ALL.THE.TIME. what my top tips for nutrition are, or if people should subscribe to a specific type of diet that is making headlines. Generally people want something flashy and sexy. Something that will shrink their waist or grow their muscles in a matter of minutes/days, and I generally leave them feeling disappointed. Not my favorite thing to do.
Nutrition is a lifelong pursuit. You can't undo years of sedentary donut eating in one weekend. You can, begin to make big and healthy changes in your life right now!
So, without further ado, here they are. My top 5 fool proof nutrition tips.
1: Eat Slowly
Yup, that's my #1 eat slowly. This is important because it takes a while for our brains to get the message from our stomach that we are full. Eating slowly gives our body more time to get the message. This is also a great way to help prevent you from eating the entire bag of chips, or box of cookies, or whatever.
Here are some tricks to help make it happen.
- Put your fork down between bites
- Chew slowly and completely before swallowing
- Drink water or tea with your meal
- Turn off technology while eating (no joke)
2: Stop at 80% full
Remember when I said it takes our brain a long time to get the signal that we are full? It was like 30 seconds ago... So, stopping at 80% full helps us to not feel heavy and bloated after a meal/feeding. It also helps us to save some of our favorite food as leftovers later on. This one can get tricky for those who have "number" brains, or are very literal. You've got to experiment. Practice tuning into your boy while you're eating, and think "hmmm, does my stomach feel like it has enough food in it? Am I at 80(ish) percent?" Then stop eating. If you feel hungry in an hour you probably stopped too soon. If you feel bloated and yucky, you probably did not stop soon enough. Experiment on your body. Science is rad. Be a part of it.
- Start by eating slowly (see above)
- Tune in to your body
- Experiment on yourself..Science
- Take notes
- Learn to love leftovers (most of our plates and serving sizes are waaaay too big)
3:Drink Plenty of Water
Water is my jam. Like I don't use it on sandwiches or anything, but I do use it for everything else. When we are hydrated we feel and look better. It helps to keep our skin bright and wrinkle free (ish) it keeps our hair shiny and nails strong. It also keeps our minds clear, so we can do our best work, and our joints lubed up so that we can move our best. Water is the key to all life (along with the sun) and our bodies need a constant resupply. If you lie in a dry area you probably need more. If you sweat a lot same thing. Most adults need about two liters a day. You can do this!
- Cary a water bottle around with you
- Eat lots of fresh veggies and fruits (they are loaded with water)
- Try infused water or tea (no sugar added)
- Give up on (at least limit) calorie dense drinks (soda, flavored coffee and tea, alcohol)
4: Add Lean Protein and Veggies or Fruits to Each Feeding
Need a snack? Grab some string cheese and carrot sticks. Hate that option, that's okay, find something you love. Make sure it's loaded with, you guessed it, lean protein and veggies, or fruits. If you need to watch your blood sugar stay with veggies, if you hate veggies try some fruit-or learn to love veggies. Seriously, there are 100s out there, there has to one you'll tolerate.
- Learn to prep your food-the best way to ensure you always get what you want/need
- Find easy to snack on foods like baby carrots, string cheese, mini bell peppers, etc.
- Get in the habit, this means just do it, and keep doing it
- Get friends/family involved. If you live with someone it's easies to eat heathy together!
5: Be Mindful
Being aware of what/when/how much you are eating is key. Accepting the consequences for your food choices is the second part. There are not inherently good or bad foods. Some people are extremely allergic to raw vegetables, some people react negatively to dairy. Sometimes it's good for the soul to celebrate a dear friend's birthday by enjoying a slice of cake together. Again, pay attention. Become aware of how you feel before/after feedings and take responsibility for it. If you feel like crap after a certain type of food, think about that before you eat it next time. Is this food "worth" that feeling. If so, dig in. If not, don't. Easy, right. It's actually pretty tough. I'm asking you to be present throughout your day.
- Take notes on how you feel before/after feedings
- Slow down before/during/after eating (again, I know)
- Check in with your body-How are you feeling?
- Check in with your mind/heart-How are you feeling?
There you have it. These are my top 5 tips. The sexiest and flashiest nutrition tips of life.
Remember to sign up for the Healthy Holidays Challenge today!
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