Getting My Eating Back On Track

Friday 20 January 2017





Hello, Everyone! 

I know I'm usually a health-nut, but I have to confess that lately my eating habits have fallen a little from where they should be. Not far mind you, but enough for me to feel the need to assess how I'm approaching food.

I've been doing a lot of "mindless eating" lately where I'm not stopping and questioning the nutrition I'm getting. Or I'm just eating for the sake of it. I can be an emotional eater too, so if I'm feeling cranky I'll just load up on carbs because I think it will help (which it does for about ten minutes) but I know it's not good for me.

It's definitely normal to have an off-week and I'm not going to punish myself for it. This post is more about getting back on track with good eating habits and fueling myself properly again. I have to listen to my body and use what knowledge of nutrition I have to help me.




Start a meal diary

This is a great idea for keeping track of what you're actually eating and getting a look at the bigger picture. I have plenty of notebooks, so why not? Not only will I write down my day on a plate, but I will also keep track of the amount of protein I'm getting through the day (it should be around 80grams) just to see if any changes need to be made. After a while, keeping this diary will just become a habit and it'll be easier to make healthy choices. Especially on those bad days!


Cut out the dairy 

I've talked about going dairy-free on my blog before, and after trying it for a while I actually saw a difference. Not so much in my body (although that would come with more time) but with my skin. I've been getting more spots lately and I think it's because of having a few sneaky treats, as well as ordering normal milk with my flat whites. I'm going to be more strict with myself and avoid dairy where I can. It's going to be hard because I love my cheese!


Avoid carbs after 4pm

I was reading a book the other day that had an article from a nutritionist and this was part of her advice. And it makes sense! Carbs (healthy ones like potatoes and grains) should mainly be consumed for energy throughout the day. But unless you're planning on a late workout, your body will have energy and no where to put it. It will make for better sleep if I stick to protein and veggies for dinner, then some fruit and nuts for dessert. It'll be hard, but I'll thank myself later.


 
Drink water. And lots of it!

 About a month ago, I started getting into a good habit of drinking my water. It usually ended up to be about four liters a day. But I think with Christmas/New Year I lost a bit of my focus and those good habits went out the window. I could really feel the difference in my workouts too (and nobody wants to do CrossFit dehydrated!) I'm determined to up my fluid intake again and make sure I'm staying hydrated. I'm going to set something of a schedule for myself, e.g drink one litre before 11am, a second with lunch, my third by 3pm, a fourth at work, then finish a fifth litre before I go to bed. This way it means that I have goals to focus on everyday.


Preparation is the key to success! 

I'm not just talking about my meal prep here, but also with what I'm stocking in the cupboards and taking with me on the go. I find it handy to have healthy snacks ready for a pre-workout snack or something to have if I get hungry after work. Things like protein bars and pita breads (to fill with peanut butter.) I've even found a supplement store in my city that sells Lenny and Larry's protein cookies! I'm going to make it more of a habit to carry healthy snacks to stop me buying something that's going to set me back.



I don't think I'll be giving up my Thursday night McDonald's dessert runs with Steve (their apple pies gives me life after working hard all week.) But there are ways I can be more mindful of my eating and do what works for me. Also, with the CrossFit Open coming up in February my nutrition will need to be on point if I want to do well. Healthy carbs, lots of protein, and vegetables (all flavored with the best spices) are going to fuel my body to smash these workouts!


What eating habits are you trying to work on?
Steph x.



9 comments :

  1. Oh, girl. I am SO there with you. My eating has gotten out of control, especially with the holidays, and I'm trying to get myself back on track. Our busiest time of the year at work is from January-April, and I'm not super crazy yet but in the past years I stress eat throughout the four months. I'm going to make SUCH an effort to not to do that this year! It's so terrible. I've also been considering cutting out dairy. I think I might try cutting out a couple things, including added sugar and possibly gluten. It's all tough to do but since I'm getting older and it gets harder to lose weight when you're older, I need to get myself in check!

    Katie | www.overthemoony.com

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    1. Glad I'm not alone! This time of year is so tough. You can totally get back on track though. I find just planning meals ahead makes such a difference. And constantly looking at food ideas on Pinterest! Haha. You're gonna do awesome this year!
      Steph x.

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  2. I have found myself snacking a whole lot more this month which is something I never really do so I think keeping a meal diary is a must! Hopefully it'll make me realise how much I'm actually consuming without realising!

    http://taradaniella.com/

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    1. Oh I know what you mean, it's so easy to do. Meal diaries really do help. I used the My Fitness Pal app a while back and that was so handy to see how much I was consuming in a day. Learned a lot about nutrition too!
      Steph x.

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  3. I need to get back to drinking more water, eating less junk food and walking more instead of driving! I used to be sooo good with food but it's slipped in the past few years! Tania Michele xx

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    1. 2017 can totally be the year of healthy habits. Even just drinking more water makes a huge difference. I really need to do a bit more walking too :)
      Steph x.

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  4. Love this Steph. I've been the same with the holidays, but I'm slowly just making those little changes to get back on track. :) I feel your body just knows when it's time and it becomes a little easier. It's good to have balance though and I'm learning to enjoy that balance, as long as I am still in the gym and pushing myself! :) Awesome post! :) xxx

    Lucy. x
    www.theblossomtwins.com

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  5. These tips are so great! I really need to start eating healthier, I'm so far comfortable with my body at this point, but I want to feel good as well! I'm not eating healthy foods, I blame this on my 30 minute lunch break @ work where I can cook anything I want in the microwave. But this is such a motivating list of things to try to accomplish this year! xo

    McKenzie | maybemckenzie.com

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  6. I couldn't give up my carbs, although my maybe reducing them a little is something I could do, or not eat them after 4pm. I'm working on snacking before dinner. So i'm trying to eat as soon as I get in the evening rather than waiting until the time I normally eat dinner. That way if I want snacks it'll be after dinner and i'm usually too full then. I actually did a post on establishing healthy habits myself here - http://www.amynmore.co.uk/2017/01/establishing-healthy-habits.html

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