Have you made a resolution to get healthier this year?
As you know, making resolutions is easy, but keeping them can be tough after your initial good intentions fall by the wayside and old habits kick in.
Wouldn’t it be great to make a change in your eating habits — a change tha
t will last a lifetime, not merely the time it takes for your willpower to wane?
It’s a change in lifestyle, not the latest fad diet, that helps you achieve your health goals.
When you make a lifestyle change, success is the result of making gradual changes that fit in with who you are, rather than food or activity choices that force you to go against your preferences.
It’s helpful to make changes slowly, and to make them specific, such as trying one new healthy recipe a week.
Trying to make too dramatic a change sets you up for failure. Change comes slowly, so give it time.
Patience is particularly important if your goal is to lose weight. Gradual weight loss is key. If you lose weight too fast, you’re more likely to gain it back.
Here are 10 ways to improve eating habits:
Plan. Good intentions are not enough without a plan of action. Choose a recipe; make a list, shop, cook and plan for leftovers.
Eat fresh, whole foods as much as possible. If you can imagine it growing, it’s a whole food.
Eat breakfast every day. Combine lean protein, high-fiber carbohydrate and healthy fat in your morning meal so you start the day with stable blood sugar.
This can be as simple as a smoothie made with plain yogurt, frozen berries and some flaxseed. Add stevia for sweetness.
Never eat a carbohydrate by itself: Balancing carbohydrates with protein and fat mitigates rapid rises in blood sugar that can trigger subsequent cravings.
Wipe out white flour and white sugar: These elevate blood sugar and insulin levels, leading to cravings, depression and fatigue.
Experiment with whole grains in cooking and baking, along with low-glycemic sweeteners such as stevia or agave syrup in moderation.
Choose healthy fats. We need fat for satiety, to absorb certain phytochemicals and fat-soluble vitamins and to make food taste good.
Choose mostly unrefined fats such as raw nuts and seeds, nut butters, extra-virgin olive oil and avocados.
Eat mindfully. Eat without distractions — no TV, radio or reading.
Slow down and pay attention to how your food tastes and how it affects your body. Closing your eyes while eating can help you to eat mindfully.
Keep a journal. Studies show that people who keep food journals lose more weight and keep more weight off in the long run. And it’s a great tool for increasing mindfulness.
Know your triggers. Many people eat because they are feeling stressed or emotionally upset.
Begin to notice what the triggers are for you and deal with your feelings effectively by seeking help, calling a friend or writing in a journal.
Expect progress, not perfection. It takes practice to develop new habits. Stop berating yourself for every sweet or “bad” food you eat.
Allow yourself to have some of what you crave. Total deprivation always backfires.
Karen Lamphere is a certified nutritionist in private practice in Lynnwood. Go to www.wholefoodsnutrition.com for a schedule of healthy eating classes or call 425-218-2310.
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