Not just now during a global pandemic, but before the world as we knew it was our “normal”, many of us struggled with the demands of life. Kids, finances, aging parents, marriage, school and I am sure you can continue to add to this list!
We’re Overwhelmed and Stressed!
We’ve attempted to manage all our life’s demands all the while attempting to manage our own needs including our needs to stay well. The result?
Often we remain overworked, overwhelmed and stress eating!
Exhale, You Count Too
Exhale… How did that feel?
Allow us to say, we understand and we’ve been there. However, we don’t want you to stay there. And… if no one has told you today, you matter. Let us tell you, you matter and what you eat matters too!
Therefore, to get you started in the right direction towards investing in your nutritions, take time and read our 8 healthy eating guidelines.
Our Top 7 Healthy Eating and Living Guidelines
Follow our 7 healthy eating and living guidelines and you will be well on your way to healthier eating and living!
Tip # 1 Prepare Foods in Advance:
Preparing food in advance will provide you with healthy foods available at all times (work and home). This will help minimize the impulse to stop for fast food or other unhealthy snacks when you’re hungry. Portion off healthy snacks and carry them with you at all times. Purchase snack sized bags to keep you aware of your portions.
Tip # 2 Eat Every Two to Three Hours:
Eating small meals more frequently throughout the day will keep your blood sugar levels even and ward off hunger. Eating more frequently will also help you avoid consuming too many calories at one meal.
Tip # 3 Stay Hydrated:
Over 65 percent of your body is water. Therefore, consuming water throughout the day will keep you full and help transport toxins and waste from your body as well as help curb your hunger. Drink at least 6-8 oz of water in the morning after you awake to start your hydration cycle for the day. When you urinate, your fluid should be light in color. Dark urine is a sign of dehydration.
Tip # 4 Snack In Between Meals:
Snacking in between meals will keep the hunger monster away and prevent you from consuming large meals at one sitting. Determine your daily calorie budget and budget in at least 2-3 healthy snacks.
Tip # 5 Limit Eating Out:
Eating out can not only be expensive, it adds inches to your waistline and hips as well. Therefore, if you decide to eat out, eat out only 1 time per week and go to places that have healthier options on their menu. Call in advance to determine if the restaurant you’re choosing has healthy options.
Tip # 6 Identify Your Stress Triggers:
Acute and chronic stress can lead to stress eating. You can decrease your stress eating by becoming more aware of your feelings and emotions. If you find yourself craving certain foods after an argument, task or location, these may be your stress triggers. If they are, decrease your exposure to these triggers and delay eating if or when you’re in these environments.
Tip # 7 Just Breathe:
Overeating can be a sign that you are in a constant state of stress. You can use deep breathing or meditation to help manage and decrease your feelings of stress and anxiety that may trigger your food choices. Find a quiet place where you can close your eyes and breathe deeply for at least 5 minutes. Deep breathing can lower your heart rate, blood pressure and stress.
Step Away and Know You Matter
In a world where we are connected 24/7 by technology, always on the go and consistently boosting about being busy as a badge of honor, it is easy to forget one of the most important parts of your day and that’s taking care of yourself. Making the choice to neglect your health can lead to poor nutritional and life habits that can lead to poor quality of health. You can change this narrative today by taking control of the next meal you choose to eat. Take our 7 tips with you and learn to always say, “ I count too!”.
Looking for additional ways to improve your nutrition?
Here’s to keeping you well!
Written By: Olympian, 13 x Wellness Author, Health and Fitness Expert Laticia “Action”Jackson
Featured on TV stations such as Fox 40, ABC 10, and NBC News as well as featured in over 30 health and fitness magazines such as Oxygen Fitness, Muscle and Fitness Hers, Strong Fitness and Flex Magazine as a thought leader on population health, women’s health and minority health, Laticia “Action” Jackson is a Fitness Olympian, 13 x Wellness Author, Globally Recognized Health and Fitness Expert and Owner of Well Content 4 U! Her passion is to help prevent chronic illnesses and empower individuals to take control of their health and well-being. take ownership of their health and well-being by providing relevant and evidence-based wellness information delivered through content, wellness workshops and online wellness programs. Learn More about Laticia “Action”Jackson Here!