Good Diet isn't accidental

Savoring Simple Daily Pleasures -

I've talked frequently on this blog about the benefits of meal planning and leaning toward healthy eating.  A simple weekly pleasure I enjoy as part of my weekend reset is planning the evening meals for the week, and making sure I also have the ingredients to hand for nutritious and satiating healthy breakfasts and lunches for me and my family. I sit down, usually with my planner and look through the various activities and commitments during the week ahead and plan meals around them accordingly- some super quick and easy if we are rushing out the door or have a short window between activities and others a little more relaxed and leisurely. 

This serves several purposes:

Being organised in this way helps to prevent food waste as you tend to stick to what's on the list for specific meal ingredients, rather than buying things that just look good or are appealing. There can certainly be wriggle room- switching out various seasonal vegetables and fruits or cuts of meat etc, but the general plan remains.

It helps to sick to a budget rather than buying on a whim- food costs these days are sky high and climbing, and while I am pretty vigilant at sticking to the list , we do eat well, and our grocery bills are pretty substantial- Often requiring a top up of a few bits through the week like fresh salads, or milk and bread. (The last two for the kids rather than my husband and me)

It prevents that 5.30 pm stress of not knowing what's for dinner and scrambling.

And equally importantly, sticking to a healthy meal plan- you just can't wing it out there! The outside world simply isn't set up to accommodate our healthy eating goals. Temptation is EVERYWHERE, and even if you are trying to make good choices and keep on track, often ordering out comes with so many hidden ingredients and extras, in conjunction with the impulse to indulge further- fries with that? Would you like to see the dessert menu? 

We all know its not wise to do your grocery shopping when you're famished-  just as much as its a good idea to stock the things you want to eat at home so that meal prep is a breeze and your never left standing in front of an open refrigerator dipping into a box of crackers...or worse!

You can still have a little fleexibility- for instance, if you decide you'll buy 5 different sources of protein, so you can pick one each night rather than sticking to a rigid plan, double one for leftovers and then at the end of the week make a giant "Pot Luck" salad or frittata, pair each meal with a selection of the vegetables and salad ingredients you bought and maybe have a (relative) treat night once a week- maybe its always homemade pizza on Friday so you prep the dough that morning ready to go, and have your toppings on hand in the fridge. Inevitably a healthier choice than takeout, and you know exactly what's in it. Plus, you can tailor it to accommodate your family- Gluten free, no olives etc. 

Does any one else start the day feeling disciplined and fully in control, you prepare your smoothie, or over night oats or whatever it might be, then you eat your salad at lunch which is protein heavy to keep you full, then home for the evening....and boy if I don't fall off the wagon at 5pm after a walk while Im preparing dinner I sure as heck cling on for dear life after dinner if a sugar craving sets in- so plan for those too! Stressors affect our hormones, which in turn affect how we burn and process calories for fuel too. After a bad night's sleep, I'm always more hungry and inevitably crave carbs, sugar, and a sprinkle of salt. 

Good Diet isn't accidental. 

We need to be conscious of it, make informed decisions, and keep working on it. We have to work to change, but we also have to work to maintain to a certain extent. Celebrate working toward and achieving your personal milestones- reaching a week with no sugar, quitting snacking after 6 pm, putting sleep first, and making it a priority, whatever it might be for you. Pat yourself on the back- you're doing it against the many challenges and roadblocks. 

We get attached emotionally to our food - it holds memories, nostalgia, tradition or ceremony. And this is fine, provided it's occasional. What's less fine is throwing yourself into the latest diet or regimen when you are not willing to let go of your current eating habits. 

There is conflicting advice EVERYWHERE, we are bombarded by information. Much of it is science-backed and endorsed by some health expert or nutritionist. But really, we just need to find a balance that works for us. We already know what's not a good choice. We know we should be eating more fiber, fruits, vegetables, good proteins,and a little good fat. We know we should shop around the edges of the supermarket and avoid the middle aisle. We know its preferable not to consume anything from a packet or a box or with a barcode. The reality is, most of us will, sometimes, just as we will indulge in a decadent dessert at a restaurant, some french fries shared over lunch, A slice of birthday cake, an ice cream wandering beachside just because. And so we should! Life is to be enjoyed, and these moments are to be savoured. Just not too frequently. As long as we educate ourselves and make conscious and mindful choices, the 5% we indulge shouldn't be enough to derail our efforts. 

And if you're only just starting to educate yourself and begin a journey towards a healthier you, give yourself some grace. You can't do it all at once- consistency is key. Dont let the ego come into play either- much like deciding your going to go to the gym, and go from nothing to 6 days a week lifting heavy- you're not designed to adapt that quickly and the most likely out come is an injury where you will experience a set back that may de rail your good intentions entirely. Start at a manageable place FOR YOU. If that means 5 reps, 3 sets of a 3-kilo dumbbell, then a walk. That's great! Do it again tomorrow. Gradually increase as your strength builds and your knowledge of proper form develops, and keep going. It's a lifelong investment. 

As with food, if you're currently on a diet of Uber Eats and Door Dash and a tub of Ben & Jerry's at 10 pm, start with a manageable plan. Clear out the pantry of foods that won't serve your goal (Easier said than done if you have a family or share a home- I get it!) Make a list and create a meal plan. But make it realistic. Maybe a good place to start is smaller portions, no snacking, and prioritizing a good sleep routine. 

We have to work to change AND maintain. Quick fixes aren't a solution. 

Once you get over the initial hurdle, and yes, cravings, you'll start to feel energised by your decision making and will power- it will get easier and your body will thank you for it. 

If it helps, try one of the many food tracker apps- just don't take it too seriously. I use an Oura ring in conjunction with My Fitness Pal, just to keep me mindful and on track. Orinionally it was a learning curve as you start to become famililar with the nutritional values- or lack there of of foods you frequently consume, now I can probay tell you most of them off the top of my head but I still like to be accountable and feel empowered by the data it provides so I dont veer off course too wildly for too long. Last night, I had a bowl of hot cross bun ice cream I remembered was tucked away in the freezer from Easter- I even topped it with pecans and a drizzle of maple- can you imagine!!!! So today, I was hungrier earlier due to the sugar dump before bed. I listened to my body as I'm also not 100% with a bit of a head cold. I ate a good, nutritionally balanced and protein-rich breakfast two or three hours earlier than I would normally. That way I hope to reset a little, and will look at making a nice big salad around noon to keep me on track. I haven't had coffee today, which is rare,  as I am nursing a headache and just didn't want stimulants. 

Now though, as the rain pours outside, I'm going to put on some laundry and make some gluten-free pizza dough ready for a cosy Friday night home with all of us in for Pizza and a movie. (I might go heavy on the salad and light on the pizza after yesterday's indulgences, and I'm going to investigate what's left in the fridge to get inspired before I do a grocery shop!)