It sometimes feels like a battle that we are all losing:  Our waistlines against what America wants to feed us.  Explore the menus of most restaurants and you will find very few dishes that are going to support you in your quest to stay healthy.  So what are we to do?

The answer is simple - Take matters into your own hands.

In an ongoing effort to better my diet, I have learned a few key principles.

Take Another Look at How Much You are Eating

The amount of food I have historically eaten per meal has been too much.  This is probably been the most eye-opening revelation in my quest to be healthier; depressing in a way, but also empowering now that I am aware of it.

First off, don’t let restaurants tell you how much you are supposed to eat.   (Note:  I personally struggle with this on a regular basis, as I like to get my “moneys worth.”)  If this is your Achilles heel, then order less – half order, lunch portion, or simply box it up and take it home with you.  My friend, Kevin, used to save a lot of money with the latter.  The best method of portion control is, of course, to simply make the food yourself.

Another way to battle the urge to overeat is to simply not go too long without eating anything (more on this later).  The three meal system tends to make each into an event, where we are expected to indulge ourselves before another fasting period.  If you are starving going in, then you are more susceptible to overindulging.  Your body may not need the excess, but your eyes may think otherwise.

In short, stop when your body indicates that you have eaten enough.  You don’t have to leave every table feeling “full” or “stuffed.”  Typically, that will only lead to your energy level dropping in order to digest all that food.  Once you get used to eating less, it will feel like second nature.

Find a Routine and Take Control

I can control my eating habits much more during the week – I do my best to take advantage of this and develop a routine of eating fresh, small meals throughout the workday.

Each morning begins with a fruit smoothie (fruit + ice and blend) that I make for Allison and myself.  Since starting this routine, I have been drinking less coffee and feeling more energy right out of the gate.

For the workday, I have a variety of fruits, veggies, and other non-processed snacks at my disposal.  These come in handy every few hours and help keep me at a constant level   Lunch might be a small portion of leftovers, a sandwich, or wrap.   Most nights I amake dinner for the two of us, utilizing meat/fish (that we stockpile and freeze) and any number of fresh or canned vegetables.  A well stocked spice cabinet (I recommend Mr. P’s seasonings) will help you add flair to any meal.

Admittedly, the weekends are always tougher, but momentum and a focus on moderation will power you through.

Stay on the Plateau

This is a common theme here on DoGoodedness, because it rings true in all facets.  View your body as an engine.  It is operating constantly, and needs fuel constantly, so why would you only refuel three times a day with hefty amounts?  To keep a constant energy level, and not get bogged down, more smaller meals is the way to go.  The all-or-nothing approach to eating is going to produce more peaks and valleys throughout the day.

Open Your Mind to New Things

I was a picky eater growing up.  Breakfast was most likely a pop tart or toaster struedel.  Lunch and dinner were typically hot dog or pizza based if I had the choice.  Even in college, this was pretty much the routine.  So what changed?

Eventually, I put aside all of my preconceived notions about healthy foods and gave them a second try.  These days I have a newfound love for the produce section.  Regardless of how picky you may be, there are plenty of options to be had.  Just find what works for you, and pretty soon, you will begin to shun anything with suspect ingredients or processing involved.   I might be getting optimistic here, but you eventually, you might even want to grow some of your own stuff.

In closing, I want to be very clear:  This is not a DIET!  This is a way of life - something that I plan on doing in the long run.  It is built upon principles that are meant to endure.  The key is to start slow to develop and comfortable routine as well as a stable mindset.

DoGoodedness is about having self-control and delighting in it.  You will find that many of these ideas can be applied in many facets of life.  Stay tuned for more!

DoGood!

matt