The Food Comfort Zone
When we embark on a new diet program our tendency is to embrace a pattern of comfort. We are creatures of habit and therefore when we make this drastic change we can quickly fall into a rut. Don't get in a rut, find a healthy eating comfort zone. Here are some guidelines to follow when changing your eating habits.1. Journal your food..every last taste, lick and bite. Make yourself accountable for all of your food choices.
2. Drink water. Water is important for various reasons. Many times when we feel "hungry" our bodies are starved for water. 90% of the time when hunger calls, its truly our brain sending a signal to drink fluid because you are dehydrated. Drink water...wait 20 minutes to see if the feeling of hunger has subsided and then make an informed decision to eat. By all means, if you are hungry give your body the fuel it needs. Keep in mind, fluid is another form of fuel your body needs to exist and flourish.
3. Eat food, do not eat liquids. Women in society live much the same existence as their male counterparts. We get up, go to work to provide for ourselves and our families. We are on the go and for many of us we go to job number 2 when we leave work and go home to tend to our families. It might seem like a good substitute for a meal but, protein shakes no matter how nutritious , should not be used on a regular basis for meal replacement. Although there are some shakes with good protein, low carbs, low sugar they also are SHORT on fiber and many of the other valuble nutrients our bodies need to exist in a healthy state. It is okay to incorporate protein shakes and protein bars as a snack. There is no replacement for the natural goodness that whole foods can offer us day to day.
4. Color your plate. Green, Red, Brown, Yellow, Orange, are the colors you should see in your bowls and plates at meals. Vegtables, Fruits, Proteins, Dairy and Carbohydrates are the colors of a good healthy food rainbow. If your world is lacking color at mealtime its time to create a more beautiful plate!
5. Eat out!!!! It is okay to eat out. Almost any restaurant you go to has learned to cater to our very knowledgeable and health conscience society. Most restaurants will make food to your desire...here is a list of Do's.
Do Order:
Grilled, Broiled, Steamed
Salad but hold the croutons and cheese...dressing on the side please
Eggwhites or Eggbeaters
Canadian Bacon
Whole wheat
sweet potato..hold the butter
Don't Order:
Saute, Smothered in....
No sauces (exception, marinara on the side)
fried
breaded
appetizers (stick with main course)
If there is a special occasion....plan your treats.
When going to a get together where food is a part of the celebration..bring something to share that you know you CAN eat. It is viewed as a hostess gift and will not be frowned up. Guess what, if anyone frowns....tough.
Take responsibility for your actions. No one is going to be accountable for the results of your success but you. Step up to the plate and go for it!
Everyday is a celebration. Everywhere you go there will be food and thus temptation. Use your knowledge and the tools I give you and put them in your back pocket and pull them out when you need to. There will always be a stumbling block...and there is always a way to climb over that stumbling block.
Hugs from your trainer, Jill
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