Over the weekend, I spoke at a Health & Wellness event that the Single Professionals ministry of my church hosted in New York City. This opportunity was pretty cool because I got a chance to divulge tidbits about the history and evolution of the food industry and the power the industry has on our food options. We also talked about the power we have as professionals to make the best food choices that are most beneficial to our body and mind. And that’s really the name of the game—making healthy choices, often. I choose the word “often” because I’m adamant about making healthy eating a lifestyle not a life sentence. For me personally, when I get obsessed with healthy eating, not giving myself freedom to indulge in other options on occasion, I can find myself in a food prison that I’ve built on my own. So what we’re talking about here is pursuing and maintaining a healthy eating lifestyle, and that’s what I believe the audience was really looking to achieve.
During the Q&A segment, a first time dad raised his hand, who recently welcomed with his wife, their new baby boy into the world. He asked, ‘I can go for this whole healthy eating thing for a week or even a month, but at some point I find myself hungry at work and the halal truck by my job seems to be calling my name, and that’ll be the end of that! What helps you make healthy eating during the workweek an ongoing lifestyle, not just a phase you’re going through?” I think it’s a brilliant question—one that even with all the information we have out in the world, many people are still wrapping their heads around. So let’s look at some action steps for the workweek to help you make healthier choices a habit, not a phase.
Chef It Up in the AM
As you know, I love breakfast! Not only is breakfast the most important meal of the day, it’s also the most controlled meal you’ll have as well. Eat breakfast that you make before leaving your home for work. Once you leave your place and go out into the world, you just don’t know what your day is going to flow. You may have a plan, which is awesome as we should always have a plan of how we’re going to conquer the day, but sometimes, ehem, many times, things pop up that are out of our control. For instance, you plan to have a certain thing for lunch, but then a super important meeting appears on your schedule and you end up forfeiting lunch altogether. You just don’t know what’s going to happen. So, making a breakfast to start the day off nourishing your body is a way that you can not only make great choices, but also make it a habit—at least for that one meal. Every one meal is a victory, so conquer breakfast every morning!
Pack a Snack for Emergencies
I know you’ve heard this before—“carry snacks.” But I’m going to add, “carry snacks, and eat them when you really need them.” What happens too often is we’ll carry a snack in our bag for work and because we know it’s there, we’ll eat them. Eat them when you’re hungry and when you don’t yet have the opportunity to eat a meal. For instance, if you’re on a group conference call that’s running over, but it’s time for lunch, this is a good time to discreetly start snacking. You want to avoid eating your snacks when you don’t necessarily need them, so they can be available for when you do need them. Some options I recommend are oranges, apples, grapes, pre-cut cantaloupe, honeydew, homemade power bars like this, and honey-coated or salted nuts like cashews—my favorite(!).
Plan For The Win!
“When you fail to plan, you plan to fail” This cliché are words to live by not only for our short and long term goals, but for our daily food goals too! I have a friend who recently got not-so-good news from her doctor about her health, so now she’s hardcore going after eating better. One of the things she’s focused on is, as she plans the activities for her work day, she also incorporates what she’s going to eat at each meal well in advance. Talk about brilliant! Now listen, planning your meals for the week could be a daunting task, so I recommend planning day-by-day. So tonight, plan for tomorrow’s lunch, repeat the planning process tomorrow night, and go on from there. Planning is what helps us stay on track and reach our goals in life—and it works with eating too! Need ideas? Pinterest is (food) king! Go to Pinterest and create 3 boards—one for breakfast, lunch and dinner, and if it’ll be helpful, a bonus one for snacks. When you’re at a loss for ideas, now you have an inspiration resource. Get pining and cooking!
Don’t Eat Nasty Food
I stand behind this statement when I say, “If it’s not delicious, it doesn’t matter if it’s healthy—don’t eat it!” Food is meant to be enjoyed, my friends! “Go, eat your food with gladness, and drink your wine with a joyful heart, for God has already approved what you do.” Ecclesiastes 9:7 If you’re eating bland food, it doesn’t seem to me that you would be glad, not one bit. So season your food. Make it delicious! Again, go to Pinterest for flavorful recipes. And you can always count on recipes right here on Rise & Shine Bright for recipes that’ll help you “eat your food with gladness” for sure!
Use the If/Then Approach
Practical action steps are always helpful, but we have to also recognize that making great choices for our wellbeing first starts in the mind. When you acknowledge why you should choose one thing over the other, that approach helps you choose with intention. It’s called, Living on Purpose. I enjoy some delicious foods that don’t necessarily fall under the healthy eating category, so what I do from time-to- time to make the best choice possible is, I say the following sentence in my head. If I choose this xyz, then this will be the result. For example, if I eat a loaf of French bread, then I’ll feel bloated and tired, not having the energy that I need to write the article that I planned to complete today. When you say this sentence to yourself and fill in the blanks as it pertains to you, you’ll see the bigger picture and select the better option, often.
Incorporate Your Goal in Your Spiritual Conversations
We tend to pray about our family, career, relationships, etc., but what about how we eat? God is not only interested in the pressing issues you’re tackling from day-to-day, but he’s also concerned with your health and food choices that can hold you back from working on your daily assignment(s). So talk to him about it. If anyone can help, it is God.
Be a Tortoise, Not a Hare
Don’t go cold turkey, my friend. It doesn’t work! When you try to make changes all at once with breakfast, lunch and dinner, you’re setting yourself up for the F word—failure! There’s something to learn from the tortoise that triumphs over the hare he competes against. It’s not about making change fast—it’s about making change gradually. Remember that “slow and steady wins the race.” Take this thing step by step. Start with breakfast. Master that first, then once that becomes a habit, move onto another meal. You’re competing against no one. It’s not a race, it’s not a battle, and sure isn’t a limited time cleanse or a diet. What you’re going for is a lifestyle, so take things slow and steady.
Do you have a tip up your sleeve that works? Please share it in the comments section below!
To powerful workweeks and good morning eats!
Love,
Yardley
BREAKFAST SUNDAE ON A MONDAY
Ingredients
1 cup Yogurt (this time, I chose vanilla yogurt by Cabot. Another option I enjoy here)
1 Banana
1 handful of fresh or frozen berries (I chose frozen)
1/4 cup Walnuts (or any nut of your choice)
1 Tsp. Cinnamon
½ Tsp. Nutmeg
A sprinkle of Poppy Seeds
A light drizzle of Honey
Instructions
Assemble your Sundae on a Monday as your pretty heart desires and enjoy!
