Lifestyle Shifting
In 2019 I really began the journey to becoming new. I made shifts in my identity that I wasn’t sure were possible as I began. I engaged in a community to learn how to eat differently and how to lift weights, and I dove in with all I had at the age of 43 because I wanted to fully restore my health and well being.
It’s now November 2022 and the weight I’ve lost holds fast (60 lbs give or take), the mindset I’ve grown has taken me to new heights and the healing I’ve found is mind boggling. Nutrition & gut health are key pieces of the puzzle, yet so are lifestyle and mindset. I do not think who I’ve become is sustainable without all 4. Following are the top 5 lifestyle changes I’ve stuck with since 2019 that have made the biggest difference in who I’ve come to be.
Top 5 Lifestyle Shifts
#1 Organize and clean out the pantry.
Make the pantry work for you, not against you. I’ve gotten foods out of the way that I don’t want to see on a regular basis. If seeing it would trigger me to munch on it in the beginning of my journey back in 2019, I hid it. I put it out of sight. I organized so that the pantry was not my enemy.
#2 Clean out the fridge.
An inviting refrigerator that looks beautiful when you open it is a fantastic thing to behold. Organized food and clean surfaces with a showcase around what needs to be eaten next, or a nice display of fruits or veggies has helped me make good choice after good choice.
#3 Meal Prep & Planning
Thought not always perfect, I plan our food most weekends. We stick to the plan about 85% of the time. As I’ve become busier and busier, I’ve even prepped for certain nights of the week so dishes and cooking are minimal. My lunches are easy to prep because it’s always grilled chicken plus rotating sides that I enjoy. (I was not always this easy to please. I’ve trained myself to keep it simple and that’s been KEY!) Sometimes I am a salad eater, but that doesn’t always travel as well so I lean more towards cold chicken with berries, veggies, olives and hummus. Not all at once! What is on the side of the chicken changes. Tuna is an easy go to. Sometimes turkey deli meat is a treat. Ultimately 4-5 lunches are prepared each weekend for the upcoming week. This makes a HUGE difference in my choices. Even almost 4 years into this gig, having the healthy choice readily available is a HUGE. It took time to get into a routine that supports meal prepping. It took a decision to do this for myself and make it a priority. It’s often a non-negotiable too.
#4 Level Up The Snacking or Cut it Out
In 2019 I cut out snacking all together for over a year. I had a coach and a nutritionist and I kept a strict count on macro nutrients (protein, carbs and fat), micro nutrients, body measurements and the scale. I’ve learned that 3 meals a day is the best way for me to fuel. I also prefer to allow my body time to digest the food I’ve eaten and rest before I eat again. This maximizes my gut health. However, zero snacking isn’t always optimal for everyone. We are all different. Some people work really well with the 5-6 small meals timed throughout the day. It’s important to know what you prefer.
When snacking these days, I ensure snacks are nutrient dense, fiber rich, offering healthy fats, and whole. Eating from a box or bag does not offer value to the tissues, bones and cells you are building. Have you ever thought of that? The foods we eat build the body that serves us. It is just as easy to grab a handful of berries and nuts as it is a sugar laden granola bar once you’ve gotten the hang of it.
I have two exceptions to the whole food rule for snacking. We eat Quest Protein Cookies and whey protein powder in this household. We shoot for high grade snacks of all kinds, and Quest offers high protein, good fiber and good taste. We eat Plexus Lean protein powders that are also full of probiotics, nutrients and quality protein. Sometimes we make mug cakes with the powders, and we level up oatmeal and pancakes for breakfast.
I know one of the reasons the program I participated in originally cuts out snacking all together because most snack foods are not nutrient dense. I’ve learned to swap less than foods for nutritious, quality ingredients. If you are going to snack, make the snacks work for you and not against you.
#5 Macro counting vs Calorie counting
If you’re simply counting calories, you could eat 1400 calories of twinkies and call it a day. That’s eating at a deficit, right? Plus exercise…it works right? Well, not really. Macro counting is knowing how much protein, carbs, fats, water and alchohol have gone into the day. Knowing what blend of food works best for you is key. For me, protein is always the leading lady. I eat more protein than carbs or fat and there are two reasons for this.
As we age, our bodies absorb less protein. Per many nutritionists and two doctors that I follow at BarbellMedicine.com, we need to take in more protein as we age to absorb what we were getting from a smaller amount at a younger age. My protein portions are larger at breakfast and lunch, and I add in most carbs at lunch and dinner. This is what works and feels best for me.
It takes more energy to digest protein and it offers more satiety. Luckily, I also like protein.
Now I was warned from the beginning that learning to count macros wasn’t necessarily easy at first, but it was worth it. And I was reminded that with practice it does get easier. Ultimately, this systematic approach to my nutritional intake supports feeling great and it’s become second nature. I’ve also counted for so long that I can easily eyeball various foods and have a close estimate as to how much I want to eat. This is so helpful when I’m eating out with friends, and when I’m traveling. Macros also keeps me from over eating which a pattern of mine that comes into play during stressful times. What I really want to share is that counting macros
When counting macro nutrients, I also know my micro nutrients. Seeing the goodness you are pouring into your body is empowering. It also offers you many ways to fine tune how you are feeling and a way to identify foods that do not serve you.
If you are trying to figure out your lifestyle with regards to food, you’ll be surprised to know I recommend neither macro counting or calorie counting to new clients. Yes, you heard me right! I offer the tool of food journaling which is recording what you eat and when throughout the day for at least one month. When you can look over your food history a week at a time, you can see patterns in the choices you make. I utilized a food journal for over 2 years in my 30’s and what it revealed to me was so helpful. I saw what my food looked like when I was succeeding, when I was failing, when I was losing and when I was gaining. I could see choices made through the week that did and did not serve me. Food journaling brought an awareness to me that allowed me to GIVE UP diet coke, processed foods, fried foods and cut back on alcohol. Learn more about food journaling here.
Macro Counting is what you make it.
Counting macros is easy if that is the story you tell yourself on the regular.
I hope you’ve found these top 5 lifestyle tips helpful. I’d love to hear what you think and if you’d like a free copy of my food journaling tool, please click the button below!
