Do you grow faint at the thought of eating broccoli instead of chili cheese fries with your gourmet mushroom and Swiss burger? Do you experience horror when someone suggests you cut back on your six servings of coke zero per day? Are you caught up in the “eating healthy is too expensive” rhetoric?
Admit it! The thought of eating a healthy diet is just too overwhelming, so you don’t even take that first step. Do not despair. No one expects you to give up cookies, cupcakes, coke, chocolate croissants, and chili cheese fries all in a 24-hour period and never look back. I can assure you; your fears are completely unfounded. Everyone cheats, but the entire premise behind cheating on your diet means an occasional indiscretion, not a daily irresponsible glut fest! So you can still indulge occasionally and not feel one bit guilty. Maybe it’s time to stop putting your health on the back burner. You deserve better, and by that, I mean it’s time to treat yourself to a better life. Increased energy and stamina, improved clarity and comprehension, enhanced immunity, efficient digestion, and more restful sleep are just a few of the benefits of a wholesome diet. What’s not to like, right?
The first step is to evaluate your present diet to determine where to start making changes. Write down everything you ate over a routine 2-day period – breakfast, lunch, dinner, and snacks. Did you eat 5-6 servings of fruits and veggies daily (French fries don’t count)? How much water did you drink? Did you have dessert after every meal? Focus on one aspect of your current diet that needs an adjustment. Start small. Decide the best strategy for your healthy journey and start there. Gradually add more healthful additions. Small steps lead to big changes.
I have compiled some suggestions to help you stay on track with your nutrition goals.
- Take charge! Commit to at least one healthy meal per week and decide exactly what you will prepare. Pick your favorite healthy foods or try some unfamiliar foods with a brand-new recipe. Maybe allocate one day a week as vegetarian day.
- Hydrate! Focus on water, that colorless, flavorless liquid that is essential to human survival. Drink 6-8 glasses of water daily. It gives you energy, improves brain performance, makes you feel full so you eat less, and prevents constipation.
- Plan! Prepare your meals for the week, write out a grocery list, and stick to it. Stay away from the cookie aisle. If you have an intention, you’re more likely to stick to it and not be tempted to order take out on the way home.
- Produce not processed! Food right out of the field is real food with lots of vitamins and minerals. It is less expensive than highly processed foods and definitely a healthier choice. You can also buy frozen fruits and vegetables. They tend to be less expensive than some of the fresh options and they last longer.
- Convenience! If you are worried about the cost or trying to find only those foods that are locally in season, buy frozen. Sometimes they are less expensive in the long run because you get more for your money, and they last longer.
- Reduce waste! When cooking, make more than you will need and store leftovers for the week. Taking leftovers to work eliminates the cost of eating out. Some leftovers can be frozen if you don’t want to eat them right away.
- Keep it simple! Find easy recipes with common ingredients. Create your own unique stir fry with your favorite vegetables and spices. Dice veggies the night before or buy already chopped produce. Here’s one website to help you take that first step, Easy Healthy Dinner Ideas: 49 Low Effort and Healthy Dinner Recipes — Eatwell101
You can do this! Don’t waste another day waiting for the perfect day to change your life. Today is the day!
Essential Gut Health 