Eating Healthy can be ENJOYABLE!
EATING HEALTHY IS EASIER THAN YOU THINK!
Eating healthy should NOT be hard.
Food SHOULD be delicious and fun to put together, especially because the reason behind WHY you are eating healthy is so rewarding. You are fueling your body with good nutrition, and getting the body you want in the process. When people think of eating healthy, they think of “restriction”. The opposite is true. On any healthy diet plan, you should never feel hungry because you are feeding your body the nutrition it needs to sustain you.
In order for this to become a lifestyle, you need to take some time to find recipes and foods that you enjoy. The time it takes is worth it, because once you have that down, it becomes a routine.
I always tell people “Yes, in order to see positive results you must pay attention to nutrition!” Excellent nutrition = excellent results. Poor nutrition = poor results. If you really want it, you will find a million ways to make time for it, if you don’t you, will find a million excuses!
You should NOT have to restrict or count every calorie! Just aim to get the right foods in the right portions throughout your day, and your body will respond appropriately.
The way I choose my recipes is pretty simple. I want all of my daily meals to include a balanced amount of protein, healthy carbs, fruits/vegetables, and healthy fats.
I include some protein with every meal. My carb is usually my “side”, not the bulk. I fuel up with lots of vegetables to help keep me satisfied with volume of food. And I use healthy fats for satisfaction and great flavor.
Here are my favorite tips for living a healthy lifestyle. Things I live by and practice daily. Remember, we need to eat every day for the rest of our lives, so it’s important to find something that is sustainable, and enjoyable!
I only eat when I am hungry. Listen to your body, it will tell you when it needs more fuel. Food tastes better when you are hungry! Try to start eating when you feel hunger coming on, not when it is completely out of control (to avoid overeating). If you use “intuitive” eating, you should be feeling hunger cues within 3-4 hours during the day. Take it slow, and stop before you are stuffed!
I do not count calories. Portion control is important; counting every last calorie is NOT. That is certainly no way to live, and it is not maintainable.
I put in the time to search for foods and recipes that I LIKE. Some people love oatmeal, some people hate it. If you don’t like it, don’t torture yourself; just find something that works for YOU.
Have your “go to” meals and rotate them. This takes the thought process out of your meal planning, but also creates some variety. I have 3-4 “go to” breakfasts, snacks, lunches and dinners. When you get bored, change it up! No matter how great a meal is, if you eat the same thing every single day, you will get tired of it! Most importantly make it with flavor! Flavor comes in creativity!
Create recipes around your specific cravings. You really can revamp any recipe to make it healthy! I have a sweet tooth so I make a point to search for clean dessert recipes so I can have my sweet fix! I make protein brownies, or cookie dough balls, all with healthy, clean ingredients. So that when I am eating my “dessert”, I know I am feeding my body with great nutrition too, and I don’t feel guilty.
Make time for your health. Yes, your health is #1. If you don’t make time for it, how can you expect it to optimal? Without your health, everything else will suffer. No excuses. Just make it happen.
Accept the fact that there is some planning involved. You don’t need to go crazy cooking up meals for the week, but you do need to shop and do some prep ahead of time. Each week I pick one thing to prepare on Sunday night, weather its turkey meatballs, a big batch of quinoa, or my healthy dessert recipe. I make sure I go shopping and have healthy snacks always available so I am never caught in a rut.
Live by the rule 80/20 rule. When you eat healthy 80% of the time, you CAN have your cheat meals and enjoy some splurges. We do not gain weight from that one piece of cake at the party, it’s the consistent everyday meals and snacks that matter the most!
The staples in my kitchen:
Eggs (I usually spend the extra for the pasture-raised organic, the nutrients are much more bio-available, and I eat eggs enough that it matters)
Greens and vegetables for salads and lunch/dinners
Fresh and/or frozen fruit (depending on the price, season, etc.)
Pantry items (spices, sun dried tomatoes, cinnamon, chia seeds, sunflower seeds, cocoa, almond flour, all natural peanut butter and almond butter)
Oatmeal- 100% natural rolled oats (for recipes and oatmeal)
Almonds, cashews, other nuts.
Protein powder (for shakes and baking)
Almond milk (original, unsweetened)
Ezekiel sprouted grain bread or English Muffins (wonderful complex carb to include with zero additives or sugar, made from sprouted grains)
I usually have a batch of frozen turkey meatballs or veggie burgers as a quick go to meal in my freezer.
You have to eat everyday for the rest of your life, take the time to find recipes that work for YOU!
Janaelle Humberd, Registered Dietitian
Certified Lifestyle and Weight Management Consultant/Health Coach