Small Changes = Big Differences

Changing habits that have been created over a lifetime is difficult which is why becoming a "healthy eater" for most people takes time. Think about the food you currently have in your refrigerator and cabinets. Do any of the brands or foods remind you of your childhood? How about the ways you prepare your food; deep frying vs. sauteing, baking vs. grilling, or maybe even lots of salt vs. just a pinch. Rest assured that regardless of your eating past, if eating healthy is important to you it can be done! And to make it happen, I would recommend making small changes over time. Here are some changes I've made over the years that have really made a difference.

#1 - Eliminate Unnecessary Snacking: Example - While in college, I would snack on pretzels the entire time I cooked dinner. This was fine when I was 22, but eventually the extra calories caught up with me. Instead of trying to quit cold turkey, I kept baby carrots in the refrigerator and substituted pretzels for carrots. A short time thereafter, I eliminated the carrots, as well, because I found dinner by itself was enough.

#2 - Eliminate High Fat/High Calorie Condiments: There's no beating around the bush here. Salad dressings (both full-fat and fat-free) are full of calories. Ketchup is full of sugar, and butter and mayonnaise are just evil. Instead, use low calorie, high flavor condiments which include mustard (both yellow and spicy), hot sauce, balsamic vinegar, and salsa. If you're looking for something creamy, use yogurt or avocado (not guacamole). And for baking, substitute apple sauce for oil!

#3 - If Your Refrigerator and/or Pantry Reminds You of Sam's Club:...clean house and donate the extras to a food bank. Here's why, it's Wednesday at 8:30pm and you've already had a long week. Dinner was good but you're feeling like a couple cookies. Chances are, if you have them in the house....yum! But if they aren't there, would you drive to the grocery store to buy some? My recommendation is to go grocery shopping one time per week and buy only what you need for the next seven days. In doing so, nothing will go to waste and nothing will go to waist!

#4 - Plan Ahead: If you implement #3, you will have planned the entire week's dinner menu prior to grocery shopping. Since you now have all of your grocery's, go ahead and precook each meal's lean protein on Sunday or Monday evening. The extras can be stored in a reusable refrigerator container. Doing so accomplishes two things; you control your portions and since dinner is already prepared in advance (except the vegetables) you won't go through the drive-up!

#5 Plan Your Cheat Days: If you know you're going "out" on Saturday, look forward to it. But expect to exceed your daily caloric intake target and don't worry about it. To make up for the splurge, be extra careful in the days leading up to and right after the event. After all, it's fun to reward yourself for all the hard work!

Hopefully, these idea's will work for you and/or inspire you to create tricks of your own.

Jake