Plan and Prep

Why do people typically give up their nutrition goals after only a couple weeks?
We've all seen it, 3 weeks into the new year and everyone's back to their good ol' soda sippin', candy eatin', Big Mac lovin' selves. And it comes with a whole lot of excuses. "It's just too hard" "I didn't have the time" "My sweet tooth just got the best of me" "I just want to enjoy myself"... the list goes on. But they seemed so determined just last week! What happened??

Unfortunately, our societal "diet culture" has taught us that eating right is painful. You must starve yourself and eat all the nasty vegetables you hate, it should be awful or you're not doing it right. Oh, and if you mess up, it's over. You're a failure. NO. This is all wrong. Eating right is rewarding and satisfying, but so many have learned to ignore their bodies needs by trying to overpower hunger and cravings with sheer willpower. They deprive themselves, and that, my friends, is why so many set the same weight loss and nutrition goals year after year without any improvement.

All to often we allow ourselves to be placed in vulnerable situations where our will power just isn't enough. We give in, then we give up...at least that's how it usually goes. Our weaknesses are exposed most frequently when we are tired, hungry, stressed, depressed or overcome with other strong emotions. As many of us have regrettably experienced, this results in sugar binges, overeating, and ultimately guilt and self-hate. So here's the secret: keep your body satisfied and fueled with the right foods! Those Monday morning Krispy Kreme doughnuts at work are going to be so much more tempting if you skipped breakfast and already have a rumbling tummy, but if you had a filling breakfast of yogurt, fruit and eggs, it's not quite so hard to say no. (And yes, I experienced this predicament first hand yesterday). But with busy schedules and being constantly on the-go, that's easier said than done. So here are a few tricks to keep you going strong:

• Listen to your body-- just like our cars have gauges to tell you when you need to fuel up, our bodies have gauges too! When you begin to think about food, that's your body's first warning that it needs some fuel soon. Mood changes and a feeling of hunger is a sign that you're nearing empty, and a rumbling stomach is that warning light that comes on once you've entered the danger zone of running out. So listen to your instinct, and when you're hungry EAT and when you're full STOP. It's as easy as that. 
• Keep snacks on hand-- So your body is telling you that it wants food... there are options: ignore your hunger and just keep going (bad idea), grab some overly priced, sugar packed candy bar from the vending machine (also bad idea), or eat some of your pre-cut fruits and veggies you brought from home (good idea). Personally, after my weekly grocery trips, I like to immediately cut and package small snack bags that include nuts, veggies, fruits, and yogurt to carry with me throughout the day to snack on when needed. Try it and let me know how it goes!  
• Plan your meals-- the phrase "meal plan" can seem intimidating to some, but it doesn't have to be that way. A simple outline of what you are planning to eat for the week can help you stay on track. It is also a great way to avoid spontaneous, unnecessary purchases at the grocery store. Saving money and your health at the same time...doesn't get better than that.

So I guess what I'm getting at here is YOU CAN DO IT! Enjoy treating your body right, don't punish yourself with food. Give yourself a break and recognize that even if you do mess up, you can get right back on it. Health is not achieved with perfectionism, but rather consistency. 

What to Cut in 2017

Whole 30. Mediterranean. Paleo. South Beach. Atkins. There are more than enough diets out there to totally and completely confuse you, and they all seem to be competing for center stage-- especially during these first couple weeks of the new year. So which is the best? Some diets suggest cutting out whole food groups such as dairy and grain, while others emphasize cutting out processed sugars and some diets even come with a long list of "no-no's". Now, I have to admit, I myself have fallen into the intriguing promises that accompany fad diets, but this year I'm trying a new approach: macros. I find that I need some sort of quantitative direction to stay on track, numbers that help me define what I should be eating. I used to do this by counting calories, and I became obsessed with how many little calories were in every little piece of celery I ate. I felt guilty if I ever ate anything bigger than my perfectly packaged 100 calorie snacks. Every diet tells you "no this, no that", but a diet should be attainable and sustainable, and let's be real, any diet that forbids my cookies and creme ice cream is not going to last very long. 

Counting my macros allows me to set boundaries, yet find flexibility in what I can eat. Macros, short for macronutrients, consists of protein, fat and carbohydrates. These macronutrients are what make up the caloric value of food, and all three work together to make our bodies function. By finding the right balance of these three nutrients in your diet, your body can function properly because it is being fueled properly. That means I can still eat my ice cream and not feel guilty about it!

As long as you're pairing your food choices with the right amount of other nutrients needed to fuel your body, there is no reason to say bye-bye to your favorite foods. Moderation and balance is the key. So if you're tired of starting and quickly ending these fad diets, if you're tired of feeling guilt even just thinking about pizza, if you're tired of never achieving those new year's resolutions, try something different. No need to cut out any particular foods, this year's all about cutting out the guilt and disappointment that's been plaguing your relationship with food. It's time to heal your relationship with food, and find an even better version of you!

If you would like more information on how to start tracking your macros, visit: http://www.idealfit.com/blog/counting-macros/