As 2018 began, several BIG members committed to eating more nutrient dense food. How do I know? They posted it on social media, a helpful strategy for accomplishing a goal. In other words, they are being accountable. Other strategies to try:
- Break it down. Likely you know what works. Spend time thinking about 1-2 things that are hard for you to do….breakfast, supper, snacks? Then think about the steps in the process and strategies to address these (e.g., purchasing food, ordering delivery, scheduling a time to shop and prep). This is where you formulate goals that are SMART. If I can help you break it down, please contact me.
- Treat it like a WOD. Eating nutrient dense food requires preparation and execution, several steps similar to a WOD. Some steps may be done well, others less well. That is fine. Don’t stop….you are capable of doing it!
- Use available resources. Markets chop, prep, and prepare food. Kettlebell Kitchen delivers to the box. Every day does not need to be a cook from scratch day. You can put together a variety of approaches to help reach your goals.
- Build a support system. Letting individuals around you know about your plan to eat more nutrient dense foods, ask for their support, ask for them to join you.
- Gains are gains. New eating, preparation, or ordering habits are a process. If you have instant success, way to go! However, most individuals will need more time to make progress and that is expected. Celebrate all successes!!
- If it doesn’t taste good, don’t eat it. There are so many options for food, so many recipes. Eating well isn’t about deprivation. It is about finding the foods that taste good and will fuel your life. Here are some recipes that take < 30 minutes to prepare:
- Broiled salmon with scallions and sesame
- One skillet steak and spring vegetables
- Curried yellow split pea soup
- Flattened pork chops with greens
Now it is time for me to be accountable. I need to scale back on my sugar intake. So the next time you see me, don’t hold back. Ask me if I am back to more nutrient dense eating.
Happy and healthful eating in the New Year,
Donna G. Pertel, MEd, RD, LDN
Nutrition challenge ahead in February 2018! Contact me (firstname.lastname@example.org). Let’s do this!