Build a Platform for Success in Isolation
Put simply, if there is chocolate in the cupboard you will eat it. You are not weak, but the evidence shows that if there is easy access to sometimes foods in your home you are more likely going to eat it. If you are like many of us and want to lose a bit of weight or maintain your healthy weight over this social isolation period set yourself up for a platform for success!
As humans, we have limited ability to refrain from things we want. In the case of food if you are refraining from eating a piece of cake from the moment you wake up this self-control has limited energy and by 10pm at night you are very likely to give in. So, to set yourself up for success it starts from what you buy at the supermarket. Here are some helpful tips:
- Create a list of what you want to eat during the week and the ingredients you need.
- Shop when you are not hungry. Research has shown that if you eat something healthier like a CORN THINS Crispbread slice with a tablespoon of 100% peanut butter before shopping this enhances your ability to make healthier choices.
- Stick to the list! The supermarkets are trying to get you to buy the sweets, chocolate and chips, therefore they are the last thing you see before buying your groceries and at the end of each isle.
- Don’t go down the lolly or soft drink isles if you don’t need to!
Are you aware of how hungry you are when you eat?
If you are not hungry or just eating out of boredom this is not helping you achieve your goals. It is ok to allow yourself to feel hunger. Being in touch with your body and listening to it takes time and this period is the perfect opportunity to learn to listen to what your body needs.
Remember to fill up on the nutrient dense foods.
Vegetables are your friend. Half your plate at each meal is a great way to not only meet your vegetable needs each day but will help to optimize your immune system and promote a healthy weight. The second half is best set to ¼ whole grain like CORN THINS slices, brown rice, quinoa, whole grain pasta or couscous. The last ¼ is a lean protein like low fat dairy at breakfast, 30g of nut butter, 80g chicken breast, 1 cup of legumes or 65g of lean red meat.
Make sure you are making your veggies taste good! You can make friends with salad. If you add 1-2 teaspoons of extra virgin olive oil this enhanced the flavour, adds a healthy monounsaturated fat and increases your body to absorb the fat-soluble vitamins A, D, E and K.
How accessible are the healthier choices in your house?
Have a fresh bowl of fruit at easy reach on the kitchen table or have pre-prepared cut up salad vegetables like carrot, cucumber, celery sticks with 40g of low-fat cheddar cheese in small bags ready as a healthy snack. Another great option is having 2 CORN THINS slices with 120g of hummus and some veggies sticks, a perfect combination! Make it easy to make healthier choices.
What are you cooking and baking?
Cooking can be a great way to improve the nutrition quality of your meals. They can also be a great way to control added sugar, fat and salt. So instead of always making the chocolate muffins or banana bread try one of the healthy recipes from http://www.cornthins.com.au/.
Sometimes foods are still on the table.
You do not need to remove all the sometimes foods from your life but keep them as just that, sometimes. So have a piece of cake or a glass of wine but pick the day and times and stick to 1 to 2 times a week. Eating for taste and experience is a part of health and is still important.
Take home message: You deserve to achieve your health goals and by setting up a platform for success you are more likely to achieve them.