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In this day and age where we have access to an abundance of food and a great deal of it is highly processed, it takes planning and a whole new way of thinking to go against the norm of our culture and be different, whether our desire is to eat healthier or to lose some weight. We need to rely on systems, and I will share with you my top ten systems that I put in place to assure that my eating is by design rather than habit or default.
1. To start: Figure out how you can fit 5-6 small meals into your schedule. That would be breakfast, lunch and dinner, with nutritious snacks in between meals that will keep you from getting overly hungry, keep blood chemistry at an even level, and keep your energy at a good level. meals-should have protein, complex carbohydrates, and good fat. snacks-should have protein, and complex carbohydrates.
2. Always have a snack available. Generally it is best to have a snack that has some protein, and I always have low fat string cheese to fall back on. Some other ideas could be a hard boiled egg, some hummus and red or green pepper strips. Nuts are very good if you count or measure them!! Even if I am too rushed to pack a lunch, I can always grab an egg and some string cheese.
3. Determine what your staples are, and by staples I mean the foods you can keep around, can always fall back on that you enjoy and that are good for you. For me this is hummus; I like it with lots of garlic or with roasted peppers. I can make a sandwich, dip pepper strips into it or eat it with a spoon.
4. Have a back up plan for eating out. Research the restaurants that would best serve your goals. Most restaurants will have something you can eat. If there is absolutely nothing that you find nutritious, then maybe it is not a good choice of restaurant. Even McDonald’s has salads.
5. Always have water available, and determine a system that helps you to be really hydrated. Make your water a “cocktail” by adding a pretty slice of lemon and a straw, or carry good bottled water if that would appeal to you. Before eating, drink water to be sure what you may construe as hunger isn’t really thirst.
6. Make up your mind to ask for what you need. For instance, I have always felt apologetic when I had to ask for a vegetarian meal at dinner or lunch meetings. Now I ask for a vegetable meal, even going so far as stating that I do not want pasta, and this has worked very nicely. I am not totally satisfied by a meal of just vegetables, but I can pull out a cheese stick or an egg on my way home to complete the balance of the meal.
7. Keep company with others who share your food goals. It makes life much easier to have those around you support your food choices.
8. Have a system for your thoughts. For instance, a.) I never tell myself that I cannot have something. That way I don’t feel deprived. When the choice comes up (for instance to decline birthday cake) make a mental note why you are not eating it. Once you make up your mind, keep your word to yourself. b.) If you don’t want to eat something, such as your friend’s birthday cake, or a large dinner that has foods that you just don’t want to eat, then don’t feel bad saying, “No thanks!” You cannot please everyone, so realize the importance of pleasing yourself. c.) Realize what you think you become; if you are thinking that you can’t succeed, it reduces your chances immensely! Take care in what you think about.
9. If night time eating is your challenge, then arrange your schedule to spend your evening away from the kitchen. For instance, watch television on a different floor, or away from the easy access to the kitchen. I spend my evenings working at my computer, which is away from food and this activity keeps my interest.
10. Have a plan for the times that you cannot have your best food choice. For instance if you are at a wedding, and the choices of food are not in your best interest, then eat only half of what is served. Do realize that there are times when you may think that you are stuck with a preplanned menu; I have learned that is not always true, and I have strengthened my assertiveness muscles by asking for what I need. Of course, I ask politely, and I ask early rather than when the food is served.
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