3 Nutrition Tips I Give Everyday
Welcome to today's episode!
I'm thrilled to share three fresh tips that I've been discussing frequently with my patients lately. These insights may be different from what you've heard before, and I'm eager to explore them with you.
Embracing the 80/20 Nutrition Rule
Today, I want to share with you a tip that's been buzzing around lately and has been a game-changer for many. It's called the 80/20 rule, and trust me, it's a game-changer when it comes to sticking to your nutritional plan.
What’s the 80/20 rule all about? It’s a simple concept that suggests you stick to your plan about 80% of the time, leaving about 20% for a bit of flexibility. Now, this doesn't mean going wild and throwing caution to the wind during that 20%. It's about finding a balance that works for you.
Imagine this: you've got your meal plan all set up for the week, whether it's Paleo, Mediterranean, or just focusing on balanced, healthy eating. Then, along comes that brunch invitation with friends, or maybe it's a special dinner date. Instead of stressing over sticking strictly to your plan, you give yourself permission to indulge a bit.
For instance, if you're usually following a Paleo diet, you might decide to enjoy that pasta dish at your favorite Italian joint for dinner. You eat a reasonable portion, skip the breadbasket, and pass on dessert. It's about moderation and not letting one meal derail your entire week of good habits.
This mindset isn't just for those on specific diets—it's for anyone aiming to eat intentionally and healthily. Whether you're trying to lose weight, maintain, or just cultivate healthier eating habits, the 80/20 rule can be a lifesaver.
The key is, you are not aiming for perfection. Nobody's perfect, and striving for it can be exhausting. By giving yourself that 20% leeway, you're allowing room for enjoyment without guilt.
If you've been feeling a bit overwhelmed or restricted by your eating plan, why not give the 80/20 rule a try? Remember, it's not about perfection; it's about finding a sustainable balance that works for you.
The Power of Giving Yourself Permission
Next, tip number two, and this one's all about giving yourself permission. Yep, you heard me right. It's about giving yourself the green light to indulge in foods that might not be on your usual plan—whether it's less healthy, junk food, dessert, treats, or whatever tickles your taste buds.
Now, giving yourself permission doesn't mean you're always going to eat it. It simply means you've given yourself the freedom to choose. You see, a lot of people find that when they constantly tell themselves "no, you can't have that," their brains start to rebel. Suddenly, they're craving it even more, or they end up binging on something else instead.
This mindset shift is all about letting go of that constant restriction and embracing kindness and autonomy in your choices. Here's how it plays out: you encounter a tempting treat at work—a batch of delicious cookies, maybe. Instead of berating yourself with "no, no, no," you say, "Yes, I can have the cookie.”
But then comes the crucial part: you pause and ask yourself, "Do I really want this food?" It's about connecting with your body and making a mindful decision. Maybe you realize you're not actually that hungry, or you have a healthier option waiting for you. Or perhaps you're saving your appetite for a special dinner tomorrow.
The key here is to release the guilt and judgment and approach your decision from a place of empowerment. Giving yourself permission isn't about giving in to every craving—it's about acknowledging your choices and making ones that align with your goals and well-being.
Whether it's pizza, cookies, or any other temptation, remember to grant yourself permission and then engage in a little internal dialogue to decide if it's truly what you want and need in that moment. By doing so, you're reclaiming control over your choices and fostering a healthier relationship with food.
How to Stop Fighting and Start Nourishing
Tip number three, a strategy I constantly discuss with my patients during nutrition reviews: Stop fighting hunger. This advice stems from the same place of restriction and constant denial.
Picture this scenario: there's a certain time of day when you always find yourself unexpectedly snacking or veering off your nutrition plan—perhaps munching on chips, crackers, or jelly beans. You're frustrated, wondering why this keeps happening despite having a healthy breakfast and lunch.
What typically occurs here is a long gap between meals, leaving you actually hungry by the time dinner rolls around. You get overly hungry and can no longer make good choices around food. So, what's the solution?
Instead of white-knuckling it through hunger pangs, why not eat sooner to avoid reaching that 9 or 10 out of 10 on the hunger scale? Whether or not you think you should be hungry, you ARE hungry, so we need to stop fighting that! By having a balanced snack earlier in the day, you can maintain a comfortable 5 or 6 and make better choices at mealtime.
Now, when it comes to selecting your snack, think ahead. Maybe it's a protein bar, a string cheese, or a small bowl of nuts and dried fruit. The key is to choose something balanced that provides protein, fat, and perhaps a bit of carbs to keep you satisfied.
Another common hunger battleground is after dinner, often due to inadequate meals earlier in the day or a light dinner. If you consistently find yourself raiding the pantry before bed, it's time to plan ahead. Have a more substantial dinner or incorporate a planned snack into your evening routine.
While some may advise against nighttime snacking, if hunger strikes, it's better to have a plan than to succumb to mindless munching. Opt for intentional, balanced options like Greek yogurt, an acai bowl, or a handful of nuts to curb cravings and prevent overindulgence in less nutritious treats.
Ultimately, the key is to operate within reality and address your body's hunger signals rather than constantly battling them. So, if you're always fighting hunger at a certain time of day, adjust your eating habits accordingly by incorporating a healthy snack to keep cravings at bay.
I trust you found these three insightful tips helpful for your journey towards better nutrition. Remember, it's all about finding balance, giving yourself permission, and nurturing your body rather than fighting against it.
Whether you're considering the 80/20 Nutrition Rule, allowing yourself mindful indulgences, or learning to address hunger in a more nourishing way, these strategies offer practical solutions for improving your relationship with food.
If you're ready to make positive changes to your eating habits, start implementing these tips today. And remember, progress, not perfection, is what matters most.
Thank you for tuning in, and I look forward to sharing more helpful insights with you in our next episode. Until then, take care!
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