It’s Time To Make A Change (Tip Below)

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Here's Today's Tip... Habits of Highly Effective Nutrition Plans.

We are discussing “Habits”.  This is part of a series, so if you feel you have missed any, please let me know and I will make sure to get them over to you.

Re-cap - 

• Tuesday we covered...  Habit 1: SLOW Down.
• Thursday... Habit 2: Power Up with Protein.
• Saturday... Habit 3: Control Your Carbs.
• Monday... Habit 4: Don’t Fear the Fat.
• Wednesday... Habit 5: Eat Your Veggies. 

Today, let's foucs on... Putting the Pieces Together.

Over the course of the last several days, we’ve supplied you with what we refer to as the Habits of Highly Effective Nutrition Plans. These are the fundamental habits on which we believe good nutrition is built. In sum, for most people who are eating 3 – 4 meals per day, the following is a good starting point:

• 1 – 2 palm-sized portions of protein
• 1 – 2 fist-sized portions of vegetables
• 1 – 2 thumb-sized portions of healthy fats
• 1 – 2 cupped-handful portions of carbohydrates can be added as needed (i.e., not every meal), depending on activity levels, goals, and body type.

With all of that being said, this is just a starting point. Remember to practice the first habit, which emphasizes how you eat. Tune into your internal cues (e.g., satiety, appetite) to gauge what works best for you. In other words, find and do what works (for you). Focus on food quality and emphasize building a solid foundation of high-quality nutrition, done consistently.

Depending on where you are in your journey, you might start with something small, like adding a fish oil supplement to help balance your fat intake and reduce inflammation. From there, you might want to make sure that you consume a portion of lean protein at each feeding. Once you’ve nailed that, you might make sure that you’re consuming some colorful vegetables and/or fruits with each feeding.

In other words, take it one step at a time and focus on working on one change or new habit. Direct all of your time and energy into something that you are ready, willing, and able to do. Master that task or habit, and then take that next step. As Robert Collier said, “Success is the sum of small efforts, repeated day in and day out.”

Many find this step-like, habit-based approach to be far more tolerable, and more importantly, successful for long-term behavior change and weight management. However, some folks need or desire to make bigger changes, faster (e.g., athletes making weight, preparing for an event). In these cases, it’s important to understand that you’ll need to tolerate a greater amount of discomfort and disruption to your routine. Worry not, we’re here to support and encourage you every step of the way.

Notice and name what you do well and where you need help. Are there certain challenges that you face? The more awareness (here’s that mindfulness thing again) that you have of your habits, behaviors, and triggers, the more proactive that you can be in your approach to good nutrition. Remember, good nutrition (and being healthy) is not about perfection; it’s about improvement. It’s about the process—the journey. It’s about making the best, wise choices, as often as possible. It’s about living with purpose and getting up each day being your “best self,” with integrity. It’s about chasing health and wellness.

Now, before I go... I wanted to pass long a great resource, in fact some subscribers are calling it the "Holy Grail" of weight loss.  Now, I realize that might be taking it to far LOL... However, I do think it can help you!

I would like to introduce you to a colleague of mine Dr. Samuel Larson. Recently he discovered a shocking link between "gut damage" and persistent weight gain.

And until you restore your "gut" with rare strains of good Bacteria, losing your pregnant-looking, bloated, constipated belly will continue being an uphill battle.  

See what's been stopping you from achieving your ideal, dream body.

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To Your Health, 

Change That Up