One Change?
Photo by Alessandro Bianchi on Unsplash
Make it simple.
When it comes to changing our relationship with food and our bodies, we often ask ourselves to do the impossible. To change ALL the food, to change ALL the negative thinking, to start 10 new habits for health at one time.
What would happen if you chose one or two small things to change, and worked on them for 14 days straight? Is it possible that you would end those two weeks with a small sense of accomplishment, leading you to build upon that feeling by choosing one other small thing to do?
Many people feel challenged by the Halloween to Christmas season where their lives may become busier, there are more opportunities to eat foods that are seasonally special, and the days become colder and darker. What a perfect time of year to think of a small thing to do each day to help you feel powerful and strong in the face of these challenges!
Here are 5 ideas (and their benefits!):
Leave your workspace for 10 minutes in the middle of the day and walk around outside, or even in another room of your house. Clear your head - move your body.
Add in one serving of cooked vegetables to one of your meals each day. Crowd out other choices, eat something warm, add nutrition, stay fuller, longer. I like to use frozen vegetables (especially carrots and broccoli) to keep it really easy.
Have a cup of hot tea in the late afternoon. There are so many to choose from and it is quick and easy to make at home or at an office. Most teas have health benefits, it will comfort and warm up your body, and may help you avoid late afternoon eating.
“Close” the kitchen after dinner. When you stop eating a couple of hours before bed you are likely to sleep better, and you give your digestive system a nice long rest before breakfast - something it needs for optimal performance.
Find one new snack that works for you (fills you up, tastes good, easy to access or pack). My favorites include a cheese stick and a handful of almonds, peanut butter on a thin rice cake, half of a turkey sandwich, yogurt dip (2% yogurt with ranch dressing or onion dip mix) with a few pretzels and celery sticks. Any of these mostly whole food snacks are nutritious, will curb your hunger, and move you away from “snack” foods like chips, cookies or candy.
Don’t wait to get started. Decide on a small change to incorporate now.
