When it comes to nutrition and the question of how to eat better, the answer is simple. Adopt the right rituals in order to succeed. Here are a 5 positive rituals you can take on if you are looking to improve your nutrition and progress further towards a healthier, sexier, more energetic version of yourself.
Grocery shop for success
Humans are a reflection of our closest surroundings. If you’ve every wondered why many McDonald’s employees are overweight, it’s pretty simple– when they’re hungry, on the go, or forgot to bring a lunch, what do you think they eat? Whatever is within reach. If you think you and I are any different, we’re not.
We all follow a similar pattern so set yourself up for success by grocery shopping and surrounding yourself at home with healthier food options.
You are on the right track with your grocery shopping if:
- You’ve picked out fresh lean meats (chicken breast, turkey, salmon, and lamb are my main go to’s…)
- Fruits and vegetables dominate your cart
- You see an array of colors when it comes to your selection of fruits and veggies
- The cashier curses you after checkout as they have to manually search up codes for items you’ve bagged yourself
When it comes to fruits and veggies, I do recommend taking advantage of buying frozen (as well as fresh, of course), especially awesome for convenience with your shakes!
Coach
A few of my healthy go-to’s while grocery shopping:
- Fresh meats (chicken breast, salmon, & turkey are my first go-to’s for staying more lean…)
- Fruits (berries, apples, avocados, bananas, lemons, limes, oranges, grapefruit, and more!)
- Vegetables (spinach, kale, sweet potatoes, carrots, beats)
- Oatmeal (plain or steel cut- mostly used for overnight oat jars)
- Eggs
- Greek yogurt
- Nuts
- Almond milk
“Sometimes” food or foods I do my best to avoid when grocery shopping:
- Sugary cereals
- Bagels
- Pop
- Chips and other high sodium snacks
- Canned meats (although I will grab the odd can of tuna here and there…)
If you are buying to satisfy one of your unhealthier cravings, that’s okay! Just try not to buy in bulk here or store these items right on your countertop…
Coach
Plan your Prep Times
Okay great, you’ve stocked yourself up with healthy groceries so you won’t be making last minute trips to Tim Hortons for lunch right? Almost.
Plan 1 or 2 times per week to meal prep so your efforts and hard earned money don’t go to waste
What are my go-to’s for meal prepping?
Sweet potatoes (and/or white or brown rice), steamed veggies, baked fish or chicken, and oats to go jars (these in particular are my favorite when it comes to prepping as I make 6 in about 10 minutes and they are healthy, tasty, and budget friendly)
Drink for Success
Oh Lord the amount of positive progress lost and hard earned money spent on alcohol, juice, pops, mocha-shmoka cinnamon-caramel lattes, and milkshakes.
When it comes to your drinking habits, prioritize water intake over all else and good things will happen. From better digestion, vitamin and mineral absorption, increased energy levels, and maintaining healthier body-fat– not to mention a little extra savings in your bank account…
Coach
Alcohol consumption as a sleep aid
Some people drink alcohol to help them sleep and although it may seem helpful, science has proven that less time is spent in REM sleep when using alcohol as a sleep aid and regular alcohol consumption can have very negative effects on your body’s ability to recover. Instead, try melatonin along with developing a night-time wind-down routine (we will get into this more specifically another day…).
For those who may be struggling with alcohol consumption
If you struggle with alcohol consumption, daily or as a regular mechanism for relieving stress, if drinking is negatively impacting your happiness or relationships with those around you, help is available and it’s perfectly okay to ask for it. We are all human, we all have our own challenges, and we have all been put on this planet to help each other. As a mentor of mine once shared with me,
True strength is in the ability to ask for help and in being able to forgive– both ourselves and others…
— Jamie D.
Follow 80/20 for Success
If after reading this, you think that I weigh my foods, follow a strict meal-plan, avoid unhealthy carbs like pizza and chips, and you admire me for my sheer will and discipline– you may be disappointed.
In the past, I’ve followed strict meal plans, carb cycled, weighed out my foods, tracked calories and water intake, and although it was a worthwhile learning experiment for me to do so and witness the effects — none of that was sustainable or something I would ever choose to do again.
Strict meal plans, diets, cleanses, and restrictions, can be beneficial as a boost towards results (when utilized properly and under professional guidance), however, I would much rather follow a more simple method: The 80-20 Method.
80 percent of the time, I try my best to do these two good things: eat healthy and workout. When I do, I feel better, when I don’t I feel worse– it’s as simple as that.
Coach
Hire a Coach
Nutrition is a very big topic with many varying factors from person to person. When people ask me if they should work with a nutritionist (or a life, business, or fitness coach for that matter), I always say yes.
With the right coach, you will be held more accountable towards success and more importantly you will educate yourself in an area that you would benefit from knowing more about going forward. After all, knowing how to take better care of yourself physically and mentally, to me, are life skills.
Closing:
When it comes to achieving your fitness goals and developing a healthier lifestyle– positive nutrition as well as maintaining a regular workout routine are both musts. However, if you struggle to take on both at once, start with the one that seems less daunting and as always, asking for help is perfectly okay. You don’t have to handle your challenges alone and nor should you…
Here, rooting for your success always,
Coach
Keep a lookout for upcoming grocery lists, workout programs, and more!