My Big 3

After getting Jim Weinstein's top nutrition tips for the previous post, I was challenged to think 'what would my top 3 tips be?'. 

 

So here are the 3 bits of advice I deem most crucial to improving nutrition status. 


1) Be Consistent 

Aim to eat roughly the same structure and sized meals at roughly the same times every day. This will help you tune into your body's true needs and be more aware of hunger vs. boredom/stress/whatever as well as help keep cravings at bay and maintain (and even lose) weight. 

How to apply this rule:

  • Set a standard for breakfast, lunch, dinner and snacks. For example, try have a yogurt bowl for breakfast, salad for lunch, rice bowl for dinner. Use the same size dish for each. Choose a variety of ingredients each day, but try to keep the same ratio of ingredients. If you have a yogurt bowl, you might choose a different yogurt, new granola, variety of fruit combinations each morning to keep things new, but aim to give yourself roughly the same amount of yogurt:grain:fruit. 

How not to apply this rule:

  • Consistency should not mean repeating the same meal until you're so bored you binge. Do not attempt to eat brown rice + steamed broccoli + baked chicken every dinner, your taste buds will shrivel up and you'll end up deep in a pint of B&Js.

2) More Plants - Less Animals

I am not against consuming animal products in any way. I love a grilled bison burger, steamed salmon filet, or smear of goat cheese now and then. The problem is most people base meals around the meat which places plants in the background and as a side dish. Plants contain fiber, energy, phytonutrients, vitamins and minerals that are vital to well-being. For this reason, plants should be your main dietary component. 

How to apply this rule:

  • Instead of having an animal heavy dish (like a cobb salad - chicken, bacon, egg, cheese! ) choose 1 of the animal components to add to your dish and stop there. 

How not to apply this rule:

  • No need to eat a bowl of plain spiralized zucchini for breakfast, lunch and dinner. Animal products can be an important addition to ever diet, but they shouldn't overshadow plant consumption. 

3) Stop giving yourself excuses.

This may sound a little  bit harsh.... but really... give up the excuses. There is no reason to not pay attention to your health and nutrition needs. Your kids, spouse, job, etc etc etc are not to blame. You can achieve your health goals once you stop standing in your own way. 

How to apply this rule:

  • Start recognizing your excuses and start evaluating them. If you constantly are saying 'I couldn't run this morning because I slept in... I was tired!' Okay, why were you tired? Too late to bed? Go to bed earlier. Not a morning person? Schedule your workout before dinner. There is always a way to overcome the negative excuse with a positive solution. 

How to not apply this rule:

  • It's important to know your limits. Know when you must say 'no' and move past it without the guilt. 

 

No excuses! Everyone has a few minute to spare to better themselves. 

No excuses! Everyone has a few minute to spare to better themselves. 

Once in a while, skip the meat to make room for more vibrant vegetables! 

Once in a while, skip the meat to make room for more vibrant vegetables! 

 

 

Honestly it was very difficult to narrow it down to just 3 things... Mostly it would depend on the specific person I was consulting as everyone has different, individual needs... However, I believe these are the common issues most people share and need to overcome. 

 

Obviously there are many ways to incorporate these dietitian 'rules' into your diet. Too many for me to list without you getting bored! ;)  

So lets open it up for discussion! Post your 'how to apply this rule' goal or suggestion to motivate yourself and others!