If ANYONE knows how difficult it is to constantly eat a clean diet it is me! I have the pleasure of instructing the most motivated people in the world and sometimes my nutritional motivation suffer. I am going to let you in on a little secret…I have the sweetest sweet tooth you could possibly imagine. Every time I see a chocolate chip cookie my will power must kick in to over drive and stop that tasty little morsel from burning a hole in my pocket and into my metabolism!
Not many of you know this about me and I am sharing it with you because I want you to know that you are not alone. Although I have practiced over and over to stop my self when I see chocolate, I sometimes slip up. Funny story…
It starts with the T-shirts I made the recent “Iron Mom” contest winner. When Jodi Kahler was crowned “Iron Mom” 2012 I had special t-shirts for her to honer her accomplishment. Another boot camper, Adriene Patti, runs a screen printing business so she was hired to make the shirts. So I am running night boot camp and I decide to take them on a fun run and Adriene and her daughter, Alexis Patti, show up late chasing the group down Statesville road frantically trying to catch up. As soon as they arrive Alexis reaches in her pocket and pulls out a receipt and says, “You cheater you bought REESE’S CUPS AND TWIX!” She had found the Target receipt that I had mindlessly left in the bag for the two t-shirts I bought, the Twix, and the Reese’s cups. I WAS CAUGHT!
I tell you that to tell you this, you are not alone. Everyone has urges and everyone gives into those urges. It is what kind of habits you practice 98% of the time that truly matter. So here is a list of 5 nutritional rules to live by that will help you practice healthy habits the critical 98% of the time. Morgan and I also made a video recipe for you to try 🙂
1. The Half Plate Rule – 1/2 your plate consists of veggies and fruits and the other half is split between 1/4 healthy carbs and 1/4 lean protein.
2. 5 ingredients or less – Check your nutrition labels for ingredients. If your food has 5 ingredients or less you are definitely good to go!
3. Calories to Fat Calories Deficit – Look at not only the calories but more importantly calories from fat on the nutritional information label. If you can consistently eat foods that have a difference of 100 between the two numbers those food choices are very healthy.
4. 6 inch plates – Most of us were brought up to clean our plate. If you have a giant 10″ plate you are more likely to demolish every bit of food on it. If you clean a 6″ inch plate you are still satisfying that habit but taking in half of the amount of calories.
5. Forks down rule – Put your fork down between every bite, chew the food completely, swallow, and then take another bite. Eating slower will allow your nervous system to tell your brain when truly have had enough to eat. If you eat too fast your nervous system lags behind!