Taking care of myself and my family has become more and more important.
I feel the years creeping up and I want to be an active part of my kids lives for as long as I am able. Now I am no where near ‘old’ but I have no delusions that anyone else is responsible and if I want to be healthy it’s up to me.
I also know that my kids health habits will be based in what we teach them and that is another responsibility I don’t want to screw up.
Being active, enjoying the outdoors and connecting to our natural environment all rank high on how we already make this happen.
We also eat in a way that I believe is healthy meaning, real delicious food.
Overall we avoid heavily processed foods, make veggies the focus of most meals and I try to make what I can from scratch. This isn’t always realistic so when I am buying pre-made foods, like bread or pasta, the focus is on the highest quality with the fewest number of ingredients.
I also immediately back away from anything that has light, diet, low- fat or any other glowing sign that it is packed with sugar, filler or other things that just aren’t food in my eyes.
When the rest of my life is in balance what I’ve talked about is more then enough for me to generally feel great and maintain a healthy weight. But with returning to work, two kids, stress and financial worries my balance has kinda tanked and my overall health isn’t where I’d like.
Some of those things are just beyond control but there a few changes I can make and that I think will make a big difference in getting back to the way I want to feel.
And since it is the New Year what better time. Now we are not talking huge changes because honestly I am mostly happy with the way we eat. But I think it’s time for a refresh and a few updates. Call it version 2.0.
And while I want to lose a few pounds and then maintain a healthy body weight this is not just about the shape I am in. My focus is on overall well being not on having a skinny bod, in fact I like having an ass and plan on keeping it.
So here are the changes I have in the works for the New Year. Some I’ve already been experimenting with and some will be a slower shift but all are goals I think are realistic and will become another part of the way I define health.
1) Drink Mostly Water or Herbal Teas
Growing up when I went to my mom for something to eat she would always say drink some water first. I thought she was just trying to save money or being momish but she was right.We often mistake thirst for hunger, and although food is a source of moisture it’s really no match to a tall drink of water. We need 6-8 glasses a day and I can definitely say I fall short.
Like a lot of people I forget my water bottle, drink caffeine to stay awake and sometimes partake in a tasty glass of wine. But I’m missing out on probably one of the easiest health changes I can make. Water helps us digest our food, eliminate waste, and lubricates our insides. Our blood depends on us staying hydrated to flow nicely and all of our organs use it in some way.
Being dehydrated can also make us groggy and sleepy, which my children are already doing, so really a little effort around this one will be well worth it.
2) No Seconds at Supper Time
I am brutal for going back for seconds. We eat well and the food I make tastes good so I want to eat it. I also for some reason think that because my husband was born with a hyperactive metabolism and is physically active, I somehow can eat the same amount or should be allowed to. Truth is I can, but it has the unfortunate side effect of me eating twice what I probably need and my bum being a little more ample then I like. I don’t know if it’s jealousy or what but it’s slightly ridiculous so I am cutting back to one plate and then having a glass of water until my body can check in if it’s full or not.
3) Tune in to when I am full
Recently I became aware of the actual sensations of feeling full. I’ve been working on tuning in to my body so while i’ve been eating I have tried to really listen and pay attention to what is going on.
What I realized is I associate a certain level of fullness with a comforting, happy feeling. It’s like this lovely warmth that radiates out from my tummy. What I have also realized is that this sensation is often followed by eating more then I needed and then the “oh god what was I thinking” feeling of discomfort and over fullness.
Wow, my mind was kind of blown, I was so disconnected that my body had a built in message to tell me when I’d had enough and here I was only just noticing it. So this week I tried an experiment of enjoying the warmth in my belly and the happy feeling but then stopping once it was there. It was amazing, I stuck to my one plate plan and left the table feeling happy and satiated.
4) Eat at least 3 Vegetarian meals a week
What!!! Actually I have already been doing this and it was a lot easier then I thought. Even my hubby who would never make this change on his own has been okay with it. I have a few reasons for this one.
First, we’re broke and I save a lot of money by not buying meat. Generally I would spend 7-15 dollars a meal on meat alone. This means I save at least 20 bucks a week or close to 100 a month. That’s almost a whole week of groceries again.
Second, it’s healthier. When you eat a plant based meal it’s generally lower in fat (see next point), higher in nutrients, fibre and healthy fats.
Finally, it’s more environmentally responsible. We all have to do what we feel is right and for me animal farming is just not sustainable on the level we currently consume meat. The amount of land, feed, processing and waste created by our meat consumption is astounding. I was doing some mental math one night and realized that in a city of one million 20 000 chickens were potentially killed and processed every night. That’s not counting pork, beef or any other meat sources. Can you even fathom that?
Actually that’s not the final reason. Finally, finally is that we have decided to only purchase meat that is locally raised and butchered and this costs more. To counter the big nasty factory farms that treat animals in deplorable ways we have decided to support our local farmers that treat their animals with respect, feed them properly and we end up with a finished product that I don’t have to worry was dipped in bleach. I’m not trying to get preachy but we as a society need to be more responsible for the choices we make in what we purchase. Our dollars impact how the billions of animals we chose to eat are treated.
5) Eat a Little Less Cheese
Switching to more vegetarian meals was pretty easy but for some reason it meant that I added cheese instead. Well actually I know why. No meat, no problem, just put cheese on something and everyone will be happy. It’s true and it probably was a great transition food for us. Now that we’re all a little more used to not eating meat with every meal reducing the dairy goodness is doable.
I’m even a little excited to branch out more and may even try one or two vegan meals. Let me be clear, cheese is not evil. I buy locally made white cheddar and it is tasty and an important part of my meal plans but covering mac and cheese in more cheese becomes a little heavy handed and unnecessary.
5) Move my body
This isn’t exactly food related but since I returned from my maternity leave I spend a lot more time parked on my butt. I sit a lot, like all day, and it’s killing me. I recently found out I have a pretty bad back (deteriorating disks) and I have always known my posture was crap. Sitting is just making it worse. I have found some exercises I can do in my office to work on both my back and posture and I am taking a quick break every hour or so to do them. I also plan on trying to walk at least once during the day. How I work with clients is pretty flexible so I am going to encourage some walking and talking:)
I also plan on creating an exercise routine that can be done at home. I don’t have a lot of time but I do have an elliptical trainer, resistance bands, a yoga mat, and a Wii. Really there are a lot of options and my body needs me to make it a priority. I’ll keep ya’ll posted.
7) Cutting back on white, refined sugar
I am switching whenever possible to sugar cane, maple syrup, agave or other options. These have less impact on our blood sugar, reducing the up and down spikes that white sugar creates and our body is better suited to dealing with these types of sweeteners. Also there is a lot of processing involved in making white sugar and since my goal has been to move away from processing it only makes sense to move to more natural sources.
So that’s it, nothing crazy…well to me. I’m not making it so I have to take out another mortgage to buy groceries and I think my meal plans and recipes will still be accessible to everyone.
If you are ready to make some of your own changes in your diets and lifestyle I suggest finding small changes that don’t require a whole life overhaul, (unless that’s what you want, then go for it!!!).
Small changes can have big impacts. Consider them gateway changes, opening the door for more shifts in a healthier direction. I started years ago making small shifts and now like to think that my family and I eat in a way that is healthy, sustainable and budget friendly.
For inspiration I recommend In Defence of Food, by Michael Pollan and The Undiet, by Meghan Telpner. Both are great reads if you are sick of dieting or trying to follow food trends that just can’t be sustained over time. These books promote looking at food in a whole new way and at it’s core is the super simple idea that real food is best.
Let me know what you all think and if you have any plans on making changes this year:)
If you are looking for inspiration I share what we had for supper each night on my Facebook page too www.facebook.com/myweeklydish