F
irst things first, before you start attempting to remove things from your current food choices, my recommendation is that you decide on what you are wiling to add into your
diet. This will help you build momentum on your journey to developing healthier eating habits. If you know your diet needs a complete makeover, this strategy will help make the process easier on you mentally and let's be honest, it will be better for you emotionally as well!
before you start attempting to remove things...decide on what you are willing to add into your diet.
Eat more real that food! Sounds pretty simple right?
A study of over 9,300 Americans showed that ultra-processed foods made up 57.9% of their diet. This study was conducted 2009-2010 and the typical American diet has not changed for the better since then, if anything it has likely gotten worse.
Breaking food down into 3 categories, "real foods," "minimally processed foods," & "ultra processed foods", has helped me make some changes for our family.
This is how I look at food:
Real foods are grown from the ground or were once able to walk
on the ground, swim or fly. Basically you know exactly what these foods are.
(ex. an apple, carrots, blueberries, chicken breast, salmon, eggs, etc)
Minimally Processed foods have had something minor done or added to them. In general, when you look on the ingredients list, you know what they are without needing a PhD in chemistry)
(ex. greek yogurt, broccoli florets, frozen/canned vegetables, matcha green tea powder, etc)
Ultra Processed foods have ingredients that are not natural like dyes or monosodium glutamate. A good rule of thumb would be to ask yourself, "Could I make this in my kitchen or do I need ingredients that are made in a lab?"
(ex. Doritos, Cheerios, Pop-Tarts, Hot Pockets, Coke, Coke Zero, Diet Lemonades, etc.)
Please don't get me wrong, when in doubt, it's typically be to go with any food versus no food. But when you can make a choice, the real food is the better option.
W
hen to eat has become a pretty popular mainstream topic over the past few years. If you are interesting in trying out intermittent fasting or restricted eating, I'm going to give you 3 simple ideas for you to test out but I also suggest you watch the linked TEDtalk!
Water: Drink it!!!
This one is not a complicated topic but it's one that can get overlooked when we get caught up working. And I have to say it, there is no research study that I could find out there that has tested the "drink a gallon of water" theory! Maybe I'm just bitter because that's one fitness challenge I could never stick to, like ever EVER! However back to the point, drinking water throughout the day is common sense. If you choose to add in a form of electrolytes be sure to pay attention to the added sugars!
1
Hello Sunshine!
Only eat while the sun is up.
.....unless you live in Alaska and the sun can be up for 2 months!
3
Good Night!
Eat your last meal 3 hours prior to when you go to bed.
This includes snacking and high calorie, high sugar drinks
2
Break-fast please
Break your over night fast with protein
.This Is to avoid muscle loss!
Suggestions: Eggs, Bacon, Greek Yogurt
Be reasonable with exceptions to what you
eat & whatever restrictions you place on your
eating times. If you need to attend a late dinner, just get back on your routine the next day. Think of the "toothbrushing" philosophy, if you couldn't brush your teeth one morning you'd never say, "I messed up! That's it! I guess I'm just not meant to brush my teeth anymore"
Training with Coach Sara MARCH 2023
Please note, this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinician.