Ok, so I admit it….I don’t ALWAYS eat healthy. Sometimes I just want pizza, beer, cookies or maybe even a doughnut. For me enjoying life is about enjoying food, even those less desirable ones that if eaten too often can wreak havoc on my body. There are periods of time when I struggle like everyone to consume foods that I know are healthy and instead choose ones that aren’t. Camping for example is a hard one for me. I love a burger, a roasted marshmallow and a couple White Claws while relaxing in the sun. There in doesn’t lie a problem. I believe that those individuals that are the most healthy have balance, they don’t ALWAYS do what they should they do what they “feel” and food can make us feel a lot of things. Those individuals that are the most quote, unquote healthy are those that choose ALMOST always to eat food that fuels them and occasionally chooses foods that don’t but they sure are good! The goal would be 80-90% of the time you are choosing whole grains, lean proteins, whole fruits and vegetables and minimal alcohol, fried or pre-packaged or sugary foods. The remaining 10-20% of the time when you make a choice to eat something that you know doesn’t really fuel your body that you are at peace with it and do so in moderation. I continue to use the word “choose” because in reality you have to own what you choose. No one is forcing you to eat or drink anything. You are choosing to grab that pre-packaged pizza, to drink a 3rd alcoholic beverage have that late night treat while watching Netflix. If you aren’t meeting your goals, how often are you choosing to sabotage yourself? How often in a week do you find that your 80-90% of the time is spent consuming pre-packaged or restaurant meals, how often do you drink each week, how many fruits and veggies do you eat each day? If you are feeling low on energy, you waistline isn’t what you want it to be or you are struggling with diabetes, high cholesterol or blood pressure or gut issues or you just feel yucky where can you start to make small changes in what you choose to put in your body?
Food acts as fuel for the body, helps us with cognitive function, body regulation and can delay disease progression. The trick to stable all day energy that allows you to be focused and sharp is rooted in whole foods with very little or not processing eaten regularly throughout the day. This keeps blood sugar levels consistent and you avoid the roller coaster spikes and then slumps of energy. It isn’t always easy to achieve this though because what is available easily in vending machines, at the local cafe/drive-thru or even our own pantries are not typically those whole food options, they tend to be foods laden with fat, sugar, salt and are pre-packaged or prepared with extra ingredients we can’t pronounce. So what can you do to give yourself a better chance of eating the foods you know you “should”? It requires a little planning ahead. Plan your snacks ahead of time and on one day a week prepare (wash, cut up, cook) theses snacks/foods and put into baggies or containers for easier grab and go options. Research restaurants or cash stations near where you will be. Can you see the menus to identify if there is something that includes whole foods or fresh ingredients you can add to a meal or snack. Does the gas station have a cooler section with fresh options or can you find low salt nuts or popcorn. The idea is to have a plan BEFORE you are hungry.
So what foods can help to keep you energy levels up all day? I like foods that combine a fiber rich carbohydrate with protein to help keep that starved feeling at bay and to fuel me for busy days. Check out this list and see how you can start adding these in to your daily diet.
- Almonds and Popcorn – Approx 23 almonds is a serving size. Although nuts are a great way to get in nutrients like magnesium and B vitamins as well as omega 3 fatty acids they are also high in calories so you will want to be mindful of the volume you eat. Popcorn is high in fiber and when eaten (minus the extra butter, salt or cheese) can be a filling snack to keep you satisfied longer. Try seasoning your popcorn with other seasonings and spices for a tasty treat. Popped in advance and pre-portioned make for a great on the go option.
- Bananas and Peanut (or Nut) Butter – again being mindful that both have a higher calorie content, these two foods when consumed in smaller amounts pack a major punch of potassium, protein and fiber along with B vitamins.
- Oatmeal with fruit and milk – oatmeal is a great option any time of day. Shoot for making your own using steel cut or old-fashioned oats instead of the sugary pre-packaged variety. Serve with fruit and low fat milk for a protein/fiber combo sure to keep you energy levels high
- Hummus – The fiber and protein combo in hummus provides a great option to eat with a variety of veggies or can be used in a wrap or sandwich in place of mayo.
- Lean meat protein with a whole grain – I enjoy plant based protein options, but the reality is that meat offers so many vitamins and minerals that you just can’t achieve without consuming meat. Consuming lean cuts throughout the week along with a whole grain carb contributes to a healthy diet. One option would be cooking extra meat to use throughout the week. Sliced flank steak over greens with leftover quinoa and veggies is a filling fiber and protein rich lunch. Grilled diced chicken mixed with grapes, nuts, greek yogurt, dijion mustard and celery provides a twist on the classic chicken salad. Serve with whole grain crackers for a great snack or lunch.
The 3 keys to success:
- It is your choice! Everything you put in to your body is your choice. Don’t like the choices you are making, start small and begin making different choices. When you do choose to eat something that doesn’t make you feel as good, don’t shame yourself. Enjoy it in moderation and then get back on track with the foods that really fuel you body.
- Plan Ahead. If you haven’t figured it out by now, those that are the most successful achieving any of their goals, plan for it. What steps do you need to take action and how do you plan for pitfalls and roadblocks?
- Keep the foods you want to eat on hand and ready when hunger strikes. Waiting until you are already hungry is too late because your brain is telling you it needs something now and you are more likely to grab whatever is in front of you or available whether is it is the ideal option or not.
If you are struggling to make the change you most want to see you may benefit from someone to walk along side of you, to help you see your vision for yourself and then create a plan which breaks your vision down into smaller more manageable steps to achieve success while having support and accountability while your confidence grows.
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