Living in Food Freedom
So you completed a round of Whole30 or another clean eating reset. Now what?! So many people can be very committed to muscling through a month but then go right back to their old habits. What if you could change that? What if you could actually make lifestyle changes to maintain all of the hard work?
Here are my top tips to do just that.
1. Be a lifelong label reader
One of the best habits you can keep from Whole30 is reading and knowing what you are putting into your body. You wouldn’t fill your car’s gas tank with an unmarked nozzle filled with who knows what… nor should you put food into your body without knowing what exactly it is. And if any form of sugar is in the first five ingredients then it should be an occasional treat.
2. Write down what you eat regularly
Yes I know- this is a pain to so many people but think about this-you keep a checking account ledger so that you can always know what funds are available to you. In the same way we need to monitor our intake of food. It’s not about counting calories.. but it is about being honest with yourself and accurately looking at your food journals. Big changes come with consistency and a series of healthy meals. We often overestimate how many veggies or how much water we are consuming and underestimate how many empty calories that are going in. Knowledge is power !
3. What’s your worth it?
For me a store bought cake or cookie is NOT worth it but a homemade cookie right out of the oven is. Quality matters. I also learned how to bake only Paleo recipes so it’s all gluten-free, dairy free and refined sugar free. So the impact on my blood glucose isn’t as drastic as if I was using refined flours and white sugar. Worth it and food freedom doesn’t mean I eat whatever I want when I want… but it’s a mindfulness exercise into selecting the best version of what I want and deciding how to fit it into the overall plan for the week. The 80/ 20 rule is great but remember it’s for a full week. Not 20% treats each day.
4. Don’t drink your calories
I see it time and time again. Clients drinking a large soda every day not knowing the caloric and glucose impact it is having on your body. Sweetened coffee? Sweet tea? Same for those. And commercial wines are loaded with added sugar - most people don’t know that is completely allowed by the FDA There are SO MANY unsweetened delicious beverages that require no sugar. Stick to those. Spindrift, herbal teas, Waterloo, Vita Coco Coconut water to name just a few.
5. Set boundaries around food pushers
You know who I mean. People who insist you eat what they made or bought for you. Moms and grand moms are especially good at making you feel guilty for not eating what they have prepared. It’s ok to say no thank you. Really. If they keep insisting just say “I’m not eating (sugar, flour, fill in the blank) right now but I’ll freeze it to enjoy later. Your body, your boundary.
6. Don’t eat your emotions
Tap into what makes you eat when you’re not actually hungry. Sad, bored, happy, anxious…food doesn’t actually help those emotions. You need to dig deep. I highly recommend Geneen Roth materials and books on emotional eating. Therapy is always a great avenue as well.
7. Recognize triggers
If watching The Bachelor always comes with popcorn and wine… maybe it’s time to tape the show and watch it the next morning. Seriously. Food events where you mindlessly eat and drink are self sabotage and you will probably feel deep regret after this behavior.
8. Friend groups- choose wisely
If you have friends who don’t support your new healthy habits and always encourage you to “just have some” whatever some is… then find some new friends ! You can socialize while walking or going to spin class. Lunch or coffee is great but pick someplace that has great options so that you “know before you go” what you will order.
9. Think of the consequences
It might take five times or more before you realize that pizza is doing your tummy no favors. But the “ is it worth it” gets old real fast if you feel sick after overindulging. For me I’d rather recreate it (Paleo and clean) so that I can go to bed without pain.
10. Re-evaluate your diet regularly
My last Whole30 made me feel worse and I realized that eggs and nightshades no longer agreed with me. So even though I was eating super healthy, some of those foods had become detrimental to my optimal health and they had to go. I’m thankful I can play detective to isolate and narrow it down. Our bodies are ever changing, fluctuating hormonal bundles and what worked five years ago might not work today.
I hope these might make you realize where you might be going off the rails. Just a little tweak here and there can get you back on track, ready to crush your clean eating goals.
