big picture goals to improve nutrition outcomes
It isn’t always easy finding ways to stay healthy. Many people find it either a daunting prospect or aren’t sure where to start so they never do. Others feel that they don’t want or need to change their habits. One of the reasons that people tend to resist change is because they don’t have confidence in their ability to change.
There is fear associated with change, especially big lifestyle changes. Being healthy is indeed a lifestyle choice, but it’s a lot more manageable than one may realize. Another way to see health is by recognizing it for what it is, a life that is neither restrictive nor overwhelming. Rather than thinking in terms of discipline or restriction, think of the big picture.
The big picture of health has more to do with finding balance than it does with restrictions. We all have things we enjoy other than celery, and that’s okay. Denying yourself something that you enjoy only makes you want it more. How long do you anticipate you’re going to be able to give up chocolate?! Is a life with no chocolate the one you really want to be living…? By focusing on more than just weight as a metric for success, you may consider setting other goals that make you much less sad and more eager to get started.
Is focusing on weight taking away from the big picture of health? Before you attempt a new routine ask yourself why you started. What is motivating you? Where can you find motivation if you don’t have any yet? Be sure the motivating factor is something that is specific to you and your life. This can be prolonging your life to spend more time with your children or grandchildren. It can be to ensure you are able to stay ambulatory later in life. Chances are, you want to get into shape to be healthy, which does not necessarily include having a supermodel physique.
Consider making goals that emphasize what will enhance your life and not take away from it. Now, true, if weight loss is a goal, this will mean cutting back on caloric intake, however it doesn’t have to be the focus. I always like to remind people that it is easier to focus on what you “should” have and not what you “shouldn’t”. Think about all of the new recipes you will be able to try. Imagine how fun it can be to discover a new food each week. Try to make this a fun, gradual process. If you are trying to cut back on salt, make a list of healthy salt substitutes, then make a plan for incorporating those into your diet.
Lastly, don’t feel like you have to change everything at once. Set small realistic goals weekly. If you didn’t meet last week’s goal, adjust it and try again. Depending on your age and social history there could be many years of habits that you want to change and it probably isn’t happening all at once. Remember you are human, and for most of us, that means you will have issues to work through. Take it one day at a time and don’t beat yourself up when things don’t go well the first time.
Some tips to get you started with new health goals: 1) Set SMART goals. These are goals that are Specific, Measureable, Attainable, Realistic, and Time-based. 2) Plan ahead. Know what it is you want to do and be sure you have the tools and resources available to do it, such as all the ingredients for a new recipe. 3) Don’t give up. Overindulging one day doesn’t mean you have lost. Overindulging at one meal doesn’t mean you have to sacrifice the whole day, either.
practicing discernment
How many times each day do you think you see some article or advice about weight loss or getting fit while scrolling through social media? When was the last time you saw a commercial promising fast and efficient weight loss that will leave your friends miserably jealous? Or, how about all of those frightening articles telling you to stop eating some such thing or other because it has been linked to (insert dreadful condition here).
Practicing discernment is a crucial part of being an informed consumer. We all know, at least on some level, that you can’t trust everything you are told. However, people are still so easily influenced when it comes to things they read, especially on the internet. This is even more apparent with articles or advice that are supposed to help with your health. Fortunately, there are ways to tell if you are being led astray.
Firstly, if something seems too good to be true, it probably is. Diets or supplements claiming quick and easy weight loss likely fit into this category. It is neither healthy nor lasting to lose weight quickly, and it also probably won’t work. People may lose weight incredibly quickly on certain diets, but unless it is a lifelong commitment, they are gaining that weight (and possibly more) back.
Next, if the article uses scare tactics to get you to stop thinking rationally. Many “health advocates” out there like to use scary terms or make outrageous claims to get you to listen to them. When people are in a state of fear, they are not using logic and critical thinking and are therefore more easily persuaded.
Lastly, there is no supporting evidence. Correlation does not equal causation, you can’t simply link two things together because they happened at the same time or consecutively. There are so many other factors that contribute to a situation, and they can’t be ruled out for convenience.
When trying to determine if the information you are receiving is legitimate, simply pause and think about it. Ask yourself if it makes sense and if there is enough evidence to support the claim. Consider other possible factors that may contribute to the results or findings.
It’s so easy for all of us to get caught up in hype when it comes to our health. Many of us care about staying healthy, but we are also busy and don’t always slow down and assess what that actually requires from us. The true key to staying healthy isn’t going to be found in unfounded claims or extreme changes, it comes from the small choices you make every day.
The value of simple meals
“In character, in manner, in style, in all things, the supreme excellence is simplicity.”
-Henry Wadsworth Longfellow
Often times, when considering meals, we forget that simplicity is often the best option. It’s easy in this day and age to want to make every dinner a culinary masterpiece. We are so inundated with recipes, online pin boards, trendy diets, cookbooks, and more that it’s fun and exciting to plan dinners that impress and dazzle. But is it worth it?
Consider the cost of creating a gourmet meal every night of the week. In addition to the monetary expense, there is also the added time, stress, and in most cases, calories. The value of making simpler, less complex meals can be measured in a variety of ways. For example, think about how else could you be spending those calories, dollars, and minutes?
If you elected to prepare a simple meal over a more labor-intensive meal 5 days out of the week, you could be saving as much as an hour and a half to two hours each week or about twenty minutes per night. That’s enough time to do a load of laundry, play with your kids, go for a walk, or get to sleep a little earlier.
Not only will simple meals save you time, but they will most likely be saving you on extra calories as well. Think of the fat and sugars that tend to go into sauces. Even a small amount of cream sauce can add 150 or more calories to your dinner. That may not seem like a lot but over the course of the week, that’s over 1,000 calories. If you just took that away 5 days per week, you could lose about 1 pound per month.
Financial costs for extravagant meals are a lot more than simple ones as well. The added expense of wines, butter, cream, and even some spices can dramatically increase the cost of meals over time. Rather than using expensive items, think of fresh garlic, onion, or dried spices to add flavor to meals without hurting the wallet. Dried spices, garlic powder, and basic seasonings are much more reasonable than getting fresh or more exotic ingredients.
Simple meals don’t have to be boring or bland either. Take a few chicken breasts, throw (or gingerly place) them in a baking dish, add some spices, fresh vegetables and make a one pan meal. Similarly, stir-fries or soups can be budget-friendly meals made with what is already in the pantry. So, take some of the pressure off yourself and focus on easier dinners. Even just a few days each week of eating more simply can make a big difference in your time, money, and health.