In case you’ve missed out on our nutrition blogs this month, be sure to check our last few posts. We covered the Evils of Sugar, No-trition and our brand-new service, Nutrition Programming with La Jolla Sports Club Personal Trainer, Carl Israelsson.
We figured a fun way to close out this series is with 22 tips and tricks that you may or may not already be aware of. As always, if you have any questions, be sure to check in with your La Jolla Sports Club staff–we’re here to help!
- Cook your own meals and more often
- Pinterest, Allrecipes and Epicurious are all amazing options for finding healthy, tasty meals
- Make your grocery list and stick to it
- And don’t shop hungry! You’re more inclined to impulse-buy unhealthy treats
- Stick to the outer edges of the grocery store
- Healthier, fresher food usually hangs out on the perimeter, with the processed foods lurking deeper in the aisles
- Re: #2, make a meal plan and stick to that, as well
- Meal plans will help you stay on course after a busy day when the easy option is an unhealthy option
- Or maybe try a meal prep day?
- Setting aside time to prep food at the beginning of the week (or maybe as a Sunday wind-down) will help keep you and your family eating healthily and avoiding the ‘Well, we have the frozen pizza, let’s just throw that in’ argument all tired people have experienced
- Eat on smaller plates
- Our brains have a tendency to want to fill plates. The empty space isn’t as appealing as when it’s overflowing with food, and it makes perfectly adequate meals look smaller and less filling than they really are. Using a smaller plate means you can fill it with less food and reduce your risk of overeating. If you aren’t sure how much to eat with each meal, use a smaller plate to control your portions and don’t go back for seconds.
- Slow down
- (Editor’s note: I can hear my grandma yelling at me from the great beyond) Eating slower will help you eat less, as it gives your brain time to process how much you’ve eaten. Additionally, drinking more water helps to fill you up and avoid extra calories.
- Drink more water
- Eat breakfast
- Just make sure it’s not a sugar-loaded sugary sugarbomb, as that’ll set up your daily nutrition for failure
- Keep healthy snacks around for a quick bite
- Eat whole foods more often
- Get creative with the spices
- Adding a different flavor profile might help spice up (ha) your tired, yet healthy dish
- But not the salt!
- Americans eat too much salt, as is, so aim for under 2300mg daily
- Fast food, canned and frozen meals contain A LOT OF SODIUM. Stick to whole foods as much as possible to help bring that intake down
- Lose the soda
- Yes, even the diet
- Aspartame and the added chemicals aren’t doing you any good and are possibly linked to strokes and dementia
- Yes, even the diet
- Still want / need something bubbly to quench that thirst?
- Sparking water + fresh lime = yum
- Moderation, moderation, moderation
- A piece of cake or a cookie will not cause the world to end, just, you know, don’t overdo it
- Eat on a bigger table…?
- Researchers had college students eat pizza off of large tables. Some slices were thin, while the others were large. The students who were served the thin slices on the large tables ate the fewest calories. #Science!
- Troubleshoot your meals
- Not eating breakfast? Wake up 10mins earlier to get something filling and nutritious. Fast-food on your lunch menu? Pre-pack a healthy lunch the night before. Eating out for dinner? See: #1
- Leftovers aren’t just for Thanksgiving
- Cook extra, eat tomorrow, save time, money and calories
- Keep it simple and
- Realize that changes do not happen overnight
- Pair your newfound nutritious lifestyle with exercise (La Jolla Sports Club Personal Trainers were voted best in La Jolla, by the way…)
Any additional nutrition tips you’d like to share with your fellow LJSCers? Have any of the above tips work like gangbusters for you? Leave a comment below!
That’s it for this post, we’ll see you next week!
// Your La Jolla Sports Club team