It’s no longer about making 1,000 healthy choices a day. Its about focusing on one at a time.
Every day we are faced with thousands of choices. From what to eat, how much to consume, to walk or drive, to drink soda or water, to cook or eat out, to work out or not, and the list goes on. All of these choices can be overwhelming.
So let’s simplify the process of healthy living by focusing on just one healthy choice a day. Still try to make good decisions throughout the day, but don’t beat yourself up if you make one bad choice.
For one week, try to reach your assigned goal. Then at the end of the week see what worked best for you.
MONDAY: Eat 10+ servings of veggies.
Include a veggie every time you consume any food. Try to mix up your vegetable consumption throughout the day. Peppers, onions, spinach and tomatoes in an omelette, a large salad for lunch, and steamed broccoli and cauliflower for dinner is a great way to include vegetables throughout your day. Try packing carrots or celery for when you want a snack during the day. The goal is to consume 10 servings or more of a variety of vegetables.
TUESDAY: Drink only water.
The only beverage you can drink is water. Aim for at least 16 ounces with every meal, and continually sip water throughout the day to maintain proper hydration. For every 20 minutes of exercise, drink an additional 8–16 ounces to replace any water lost through sweat and respiration. A goal I aim for, is to drink at least 1 ounce of water for every kilogram I weigh, or at least ½ an ounce for every pound of body weight.
WEDNESDAY: Bump up your fiber intake.
Fiber is not only necessary for proper digestive health, but it helps keep you full throughout the day with a very low effect on your insulin levels. It assists in stabilizing your blood sugar which prevents you from crashing midday. Some good sources of fiber are beans, split peas, chia seeds, raspberries, avocados, artichokes, broccoli, and whole grains. The goal is to consume at least 25 grams of fiber for women and at least 36 grams for men.
THURSDAY: Eat nothing processed or packaged.
Try eating all natural for a day. Eat as much produce, meat, nuts, and eggs as you want, but if it comes in a box, bag, can, jar, package, or a drive-through window, then it’s off limits. Today is the day to eat food the way it was made — in its natural state. The goal is to consume nothing packaged or processed. It’s all natural, all day.
FRIDAY: Consume no added sugars or sweeteners.
One of, if not the biggest problem, is our addiction to sugar. Even when we “quit sugar” we substitute it for honey, stevia, agave, and artificial sweeteners. This only continues to fuel our addiction to sugar. Try to enjoy fruit as your dessert, and train your body to live without added sugars. The goal is to consume nothing with any added sugars or sweeteners, which includes, but is not limited to aspartame, coconut sugar, maple syrup, stevia, sugar, maltodextrin, fructose, agave, honey, splenda, sweet-n-low, equal, sweet leaf, corn syrup, sucrose, sucralose, high fructose corn syrup, sugar alcohols, molasses, and truvia.
SATURDAY: Eat only when you’re hungry.
We tend to eat more than we need to. We are used to large portion sizes, and eating as much as we want to, not as much as we need. Before you eat, rate your hunger on a scale from 1–10, with 1 being starving, and 10 being absolutely stuffed. Try to eat when you’re at about a 3 or 4, and stop when you’re at about a 6. Remember satisfied, not stuffed, and don’t forget that as soon as you are at a 4 again you can eat. The goal is not about starving yourself, but rather watching your portions and listening to your body.
SUNDAY: Pick which one worked best for you.
Hopefully there was a day that worked well for you. Pick the day that made the best impact on your eating habits, not just the day that was the easiest for you. The goal today is to find a simple change that you can make in your diet and stick to it.
Now, I know I said it was only just one healthy choice a day, but if you really want to round off your entire healthy week, there are two things that can’t be forgotten. Enough sleep and daily exercise. Aim for 30 minutes of exercise each day and a minimum of 7 hours of sleep each night. Making those two things a priority can have a huge influence on your life, and can assist in keeping your hunger in check.
Best of luck, and have fun with your healthy week!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
