The other day I walked into the tearoom & someone made the comment
‘Why is everything that is so nice, so bad for you’
While we all had a bit of a chuckle, there is a bit of a serious side to that and sometimes that can be the way that many of my clients think.
Take a look at the video below, or simply keep reading to find out more:
One of the problems is that the companies spend literally millions of dollars making their products high in fat, sugar & salt so that we crave them.
And somewhere along the way, we’ve lost sight of the fact that food is a fuel for our body – it’s meant to nurture and nourish our body.
We tend to crave this processed food – the biscuits and the cakes, the chocolate and the chips – and we’ve somehow lost sight of the beautiful sweetness of an apple or the crunch of a fresh salad.
It’s not about having the perfect diet.
Although many of my clients think it has to be perfect. It doesn’t!
It IS about making those small tweaks along the way that are going to make a big difference long term.
So let’s look at what some of those tweaks might be:
1. Keep a food diary.
This can be a really useful tool. Because we just forget what we eat – we don’t mean to – it just happens. Keeping a food diary is a way to keep that personal accountability and we can often spot where some of the problems might be.
Keeping a food diary also gives us pause. We have time to consider whether what we’re about to eat is what we really want, and then go from there. Instead of thinking ‘Oh, Goodness I need x’, we’ve got to think about it because we have to write it down.
2. Following a healthy plate model.
As shown on the model, ideally half of the plate would be vegetables or salad. For most Australians, half of the plate would be meat, then a lot of starchy vegetables such as potato, sweet potato or corn, or other carbohydrate such as pasta and rice.
With the healthy plate model, this way of eating is turned around, with half of the plate being vegetables or salad, a quarter of the plate being our carbohydrate and then a palm sized serving of protein.
With the healthy plate model, the area shown by the red is the size of our plates which have become bigger over time (around twelve inches). If you can, reduce your plate size to around the size depicted by the white (around ten inches). You’ll feel just as full but will reduce your calories by a fair amount.
Like anything if switching to the healthy plate model is too big of a switch, you would work towards that over time.
3. Reduce or eliminate processed foods.
Some of my clients have quite a lot of processed foods in their diets. Some health professionals would just say to cut them all out.
But for many people, that is just too big of a change to make.
If that is the case with you, what you could do is to look at cutting out one or two things initially and then over time, when we’re creating healthy habits in our lives, those healthy changes will build on each other.
4. Start small with exercise.
Once again we hear that you must exercise 30 or 60 minutes a day. But it isn’t about following the perfect exercise regimen.
I’m definitely not part of the ‘Go hard or go home’ brigade! Once again it is making those small changes – starting small and building on it from there.
One of the best things you can do is to get yourself a pedometer. They range from just a few dollars to much more expensive models.
I’m very lucky to have been given a Fitbit Flex for my birthday so I’m having lots of fun with that, but in fact even a two dollar pedometer can be really useful. We know that we’re 27% more active just by wearing a pedometer.
Once again, it is remembering that our bodies are meant to move and how can you incorporate that movement into your life.
So there you have it – a few ways that being healthy doesn’t have to be hard. It’s not about the perfect diet or exercising biggest loser style, but it IS about making those small changes over time.
If you’re struggling in this area, I can help. You can book a session with me by clicking here.