You woke up this morning with great intentions, new day, new start. You downed a glass of water as you cooked breakfast. You ate a healthy breakfast of eggs, oatmeal and fruit. At lunch , you erred on the side of grilled chicken with a huge plate of salad (even though I wanted to add in the sugar laden cranberries and opt for the fried chicken). Dinner was a quick meal of steak and vegetables before running out the door for an evening packed with carpool, and activities or errands. When you arrive home, tired and hungry later that evening, you open the bag of Oreos and finished off the whole first row.
Can you relate? You are not alone. The average person makes over 200 decisions about food everyday? It is really a lot! Each one of those choices can support or hinder your weight goals. Some days you get all the choices right 100%, and others you veer off course. Mindfulness is a BIG part of a healthy diet. Remembering that life is about balance and not perfection. Being honest with yourself is also key. Being aware of all the food choices you make each day and how they impact your total caloric intake is important. Merely consuming an extra 100 calories a day, each day, can add up to 10 lbs. of weight gain each year to your body*. Reminding yourself of this may be motivation enough to keep you focused on your goals of staying healthy and feeling your best. Rather than beating yourself up about one slip up, realize that tomorrow is another chance to start fresh and make better choices.
Have you heard of the Flat Tire Syndrome? Picture this, you are leaving work for the day and arrive at your car only to discover one of the tires is flat. Since one tire is flat, would you go around the car and slash all the other tires to make them all flat? Of course not, that would only make your situation much worse than it already is currently. The same it true for a healthy diet. When you make a poor choice (eating the entire sleeve of cookies), it doesn’t help to give into an inner voice telling you that you already blew it, so you might as well eat the rest of the package. NO! A better approach is to write off the one sleeve of cookies, put away whatever is tempting you, and choose another activity. Making a mindful choice to stop what you are doing and make a change, is a step in a direction that will build your confidence and make you proud of yourself. Each day is a fresh start.
*source Brian Wansink, Cornell Food and Brand Lab in Ithica, NY
As we kick off the second week of January, here’s a thought for the week:
“Don’t worry about what you are giving up today, worry about what you RISK giving up if you don’t press on each day.” – Pfitblog.com
Keep your focus on the big picture. The day to day grind can get to all of us! Keep your eye on the prize which is better health, feeling your best, taking care of your body, and being your best you. It is so easy to get down on yourself when everyone else around you is indulging and you are not. They are not walking your journey, living your life, making your choices!!! Take pride in the choices you are making and realize the results will pay off.
Here’s a little spice advice to help you add a new spice or flavor to your week. Each spice is described in simple detail to help you decided when and where to add it to make your food more interesting and flavorful. Enjoy and think outside the box.
Following on from my last post about where to begin cooking with spices, using the same collection of spices from the masala dubba (spice tin) from Spice Kitchen UK that I based that post on, this time I’ll refer to the ‘whole spices’ in the collection.. If you are just venturing into the world of […]
Did you read the title and think, what the heck, I already know the “real” me so why do I need to read this article? Let me tell you.
Time and time again, I can tell you that a struggle with food is less with food and more with YOU. Being aware of the excuses you spout out for not following a nutrition plan is the first step. This means listening to the voice inside your head. Getting it down on paper is huge! First, because it gets it out of your head. Second, because you then can put a bit of perspective on it when you re-read it a few days or weeks later. STOP making excuses for yourself and start becoming self-aware.
Get to know yourself, because you are changing everyday. Not the dark voice in your head, the REAL you. Pick up a new notebook and a pen and start to peel back the layers of your own story, and get to know you.
If you are staring at a blank page and not sure how to start, here’s a “gimme topic” to get you writing: Who are 5 people you can call when you want to vent, rather than picking up a bag of chips. Why do you feel comfortable calling them? GO!!!