Feeling sluggish and drained? Whether you want to boost your energy, lose weight for health reasons, or break unhealthy patterns, it’s important to start with a clear ‘why.’ Before diving into healthier eating, consider reading my previous post, “Redefining Reality: A Holistic View to Living Healthier,” which emphasizes the importance of addressing your whole health.

Remember, finding what works for you is key. Your needs and activity levels are unique and will evolve throughout your life. Whether you’re a city-dwelling single woman who walks everywhere or a work-from-home parent who drives in the suburbs, your dietary needs will differ. I’ve been both, and it’s a journey of trial and error to match and honor your immediate needs. 

Here are 5 practical tips to help you build healthy eating habits for lasting change:

1. Start a Food Journal:
   • Why: Clarify your “why” and understand how different foods affect you.
   • How: Reflect on why healthy eating is important to you now and for the future. Record the foods you eat and your physical and emotional responses daily to track progress and reinforce positive choices.

2. Swap C.R.A.P. Foods for Nutritious Alternatives:
   • Why: Reduce consumption of “C.R.A.P.” (Carbonated, Refined, Artificial, Processed) foods.
   • How: Replace chips with unsalted nuts, chocolate bars with fruit, and sugary drinks with water. Journal your transition and notice any emotions or outcomes. This was my first change when I began Muay Thai classes, leading to a lasting desire to eat healthier.
3. Consider a Food Sensitivity Test:
   • Why: Identify foods that trigger fatigue or allergic reactions.
   • How: Consult a qualified nutritionist for a food sensitivity test. They’ll provide personalized recommendations based on your eating habits and goals.
4. Master Meal Prep:
   • Why: Save time, money, and energy by planning meals in advance.
   • How: Create a grocery list on Saturdays and invest a couple of hours on Sunday morning for meal prep. This eliminates excuses for unhealthy choices and frees up time for activities like a 30 minute walk at lunch.
5. Connect with a Supportive Community:
   • Why: Surround yourself with like-minded individuals for encouragement and accountability. I can’t emphasize enough, how this will be what makes your goals feel more achievable and effortless.
   • How: Join online communities, connect with colleagues, go grocery shopping or to markets with friends, or gym groups.

How to Make Sustainable Changes:

• Reframe Limiting Thoughts: Shift from “I can’t eat that” to “I can have that, but I don’t want it because it doesn’t make me feel good.” (In those moments, think about your goals and how you want to feel).
• Avoid Restriction: Indulge occasionally to avoid feeling deprived. 
• Pair Healthy Eating with Movement: Even 10-15 minutes of daily movement can enhance your desire to eat healthier.

Enjoy Your Evolution

Remember, your approach will change to meet your lifestyle demands. Diets often fail because they feel restrictive, but by focusing on what makes you feel good, you can create lasting habits.

➡️Already feel like you eat well but don’t feel as healthy as you could be? Find out if my 90 Day online program is for you.