When I was growing up in the 50's and 60's, I certainly don't remember the focus on eating habits being part of the conversation very often. I did hear that I had to eat fruits and vegetables, drink my milk and always had to 'clean my plate' to get dessert. Dessert consisted of 2 Hydrox cookies after every meal. At some point Oreos entered the scene and I loved them (still could only have 2). And, before we went to bed, we usually got a dish of ice cream with Hershey chocolate on it.
We played outdoors all the time; even during the winter. I walked to school, only a block and a half, and we played outdoors after lunch at school and during recess. During the summers I rode my bike everyday to the local swimming pool and some days, I swam 3 times a day. There were a few tennis courts close that I spent a lot of time at, as well. We played Little League, we had a bowling alley, and teenagers had a dance club. On the weekends, if we were lucky, we also got to go roller skating at the roller rink right outside of town.
And, when we didn't have any organized activities planned, we just gathered with the neighbor kids and played all kinds of kids' outdoor games.
But today, things seem much different, and add a Pandemic, our approach to a healthy lifestyle probably is more a challenge than when we were kids. We have so much more information available to learn about healthy foods and cooking. And, at the same time, how many commercials do we see everyday about 'the newest diet' that will solve all your problems, and if the diet doesn't work, there are multiple 'pills' you can take.
We are inundated with technology and that tends to limit our exercise. Because we are not 'outside' as much as before, we are lacking vitamins that we can get from the sun. Any way we look at it, there does seem a need to rethink our eating habits to assure that we are getting the nutrients we need from the food we eat.
HERE IS A LIST OF 7 STEPS TO EATING HEALTHY
1. Understand Why You Need to Change Your Eating Habits
Are you eating too much, not enough, or just not getting the nutrition you need? Start a journal to keep track of why you feel you need to make some changes.
2. Do Your Research (read, watch videos, find credible information)
Education is key. Find some credible sources that make sound claims about how and why successful people eat healthy. Stay critical and keep your 'question that' radar on – because cutting out one macronutrient, forcefully restricting calories, eating chemical-laden food that comes from a lab or a diet that consists of a ton of different powders aren’t good options.
3. Always Focus on the Positive
Start by making a list of things that make you smile. This makes your experience better on a daily basis and your focus on “stuff you have to do” shifts over to “things I love”. Write down some moments that bring you joy and that excite you. Track what makes you happy and let this carry you over to your goals. Bottom line, pay attention and acknowledge the things that make you feel good.
4. Track Your Progress
Nowadays there are many ways to do your tracking. One way is just to simply write down the things you eat. However, our technology is terrific for helping achieve this goal. Smart phones have specific apps that can scan labels on your food, with all the nutritional ingredients. There are even bathroom scales that can be connected to your bluetooth and it measures important data and sends the data to your device it is connected to. Tracking progress helps you see where you need to make adjustments, and helps you stay accountable. It also can be a great way for you to get positive feedback for the good job you are doing.
5. Recognize the Barriers That Throw You Off a Bit
Confront your fear of letting go and changing things up a bit. There can be many emotions connected with the foods you eat. Some remind you of an innocent childhood memory, your grandma’s cooking, or how you got over your toughest breakup. You are certainly not alone in using food to comfort you at times. Recognizing your relationship with food is always the first step to making changes.
6. Make It an Enjoyable Experience
Don't just eliminate every unhealthy food you have ever eaten. Instead, use different recipes that may reduce the calories or fat content. Or, maybe consider learning to cook using different appliances. Blenders, Instant Pots, and Indoor/Outdoor Grills can often be a healthier way of cooking and fun as you learn a different, healthier way to cook.
7. Do It With a Partner
Buddy up with someone that has the same goals, and maybe even join a cooking class together! Find groups on Social Media, and build some relationships with likeminded people. Share pictures of your healthy food and post it or send it to a friend. Eating out and having a face to face conversations with people that are a great support system can also be valuable.
In the end, we all have to find it within ourselves to want to change for the better. Don’t let others tell you how things should be done or that you won’t ever reach your goals! These long-term goals are worth the effort and you’ll end up creating the life you truly want, the life that really fulfills you. This is about much more than just healthy eating – it’s about making things possible and being in charge of the life you want to live!
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