How Small Habit Changes in Nutrition Can Equal BIG Results
Dr. Kate Irwin • April 10, 2021
How to Make Healthy Habits
Living a healthy lifestyle is a combination of many factors including but not limited to sleep, stress, nutrition, exercise, achievements and life satisfaction. When it comes to many of these things, habits are the key to your success. For example: Getting to bed at the same time every night to ensure you get 7-8 hours of sleep is a habit. Taking time to get outside for a walk mid day to decrease stress and increase your daily exercise is a habit. When you create positive habits in your life that are small, they stack up to make a big difference in your life.
The Nova Challenge
This month as we move into the
Nova Challenge
the focus on nutrition is about making habits that when combined will provide you with a significant change in your nutritional habits and help you get closer to your goals.
Eat Your Vegetables
We all know we should eat our veggies, but did you know that incorporating them into every meal increases your chances of getting enough micronutrients each day! We are a society that tends to be overfed but undernourished. What this means is that we eat too much food, but not enough food that provides our bodies with the nutrients it requires. Spreading out your vegetable intake over all of your meals each day means you will increase your chances of being nourished and in optimal health.
Ideas to Include Those Vegetables
Here are some great ways to get vegetables in with breakfast: Sautéed spinach or kale in an omelet, sautéed garlic kale with sausage and eggs, frozen cauliflower or broccoli in your smoothies, and spinach on an egg and English muffin sandwich. Let me know which one you try! The possibilities are endless! Lunch can be a little bit more difficult, if you plan to eat out for lunch I always recommend packing some cold veggies on the side to go with your lunch! By packing some carrots and cucumber to go with your lunch you take out the pressure of finding a meal that contains veggies!
Screen Time Influences Eating Patterns
Another small habit we will be tackling this coming few months is removing all screens during meals on specific days of the challenge. This is such an easy habit to slip into, you start by watching TV with your dinner and then it evolves to playing on your phone or even doing work while you eat! It has been shown that people eat less and are more satisfied with their meals when they eat without the interruption of technology. Not only will you get the benefit of being more satisfied with your meal but you will also have the opportunity to talk to those around you or decompress from the day and spend time in your own thoughts. Overeating is much easier when you are mindlessly eating, by putting the focus on your meals and how the meal is making you feel, you decrease your chances of overeating.
Healthy Snacking
Lastly, when is the last time you went to grab something from the kitchen and ended up grabbing a less than ideal snack or meal because it was quick and easy? Having healthy food options ready and waiting for you is a key component to nutritional success. You are more likely to eat veggies if they are all cut up and ready to eat. Picking one day a week to prepare some healthy meals, precook your protein or portion out fruit and vegetables means you will have greater success each week consuming foods that provide you with optimal nourishment.
New Small Habits Equals Big Impacts
What this all boils down to is the fact that no single change has to be life altering, we don’t need you to cut out all bread, sugar and pasta. But adding in new habits that have a positive effect on your health can make a big difference in the long run!
If you would like to focus on your personalized nutrition plan we offer custom nutrition coaching. Email
Info@NovaHealthClub.com
for more information.
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