Fresh Start Fitness

1. Bulk up your breakfast. Remember when breakfast used to be known as the most important meal of the day? Somehow we replaced it with pre-made shakes, sugary cereal, and drive-through sandwiches. Bulking up at breakfast on calories, protein, fiber, and nutrition is fuel for our day, and feeling full and satisfied keeps us from eating unhealthy snack food. Eating a real breakfast can be bacon and eggs, whole wheat toast, a hearty bowl of homemade oatmeal… not a pack of pop-tarts on your way out the door. Check out my post “Self-Care Starts with Breakfast” for more breakfast ideas!

2. Try something new. Never made eggplant before? Check for a recipe online or ask the produce guy at the grocery what to do with one. It was a game-changer for me when I started roasting Brussels sprouts with olive oil, salt, and pepper. Acorn squash, spaghetti squash, pomegranate, plant-based burgers, tofu… make it a goal to try one new food or recipe per week!

3. Track your food intake to learn about the quality, quantity, and your personal eating habits. MyFitnessPal is free. You type in what you ate and how much of it, it tells you how many calories, fat, nutrition information, sodium, and more. Even if you aren’t trying to stay under a calorie goal, the habit of tracking can be eye-opening (like looking at a credit card statement). It provides insight into your habits and what areas might need to be revisited: are you eating reasonably for meals but going overboard on snacks? Is your breakfast unsatisfying so you’re going back for a second breakfast an hour later? Or, are you achieving your goals Monday-Friday, but binging on the weekend?

4. Move more. Exercise has the tendency to inspire healthier eating. Sometimes it’s about mindset (“I don’t want to ruin the workout I just had by eating fatty foods”), but I also notice that when I’m in a habit of exercising, I’m intuitively eating more of what my body needs for fuel. And, I’ve also noticed that being disciplined in one area of my life (exercise, nutrition, finances, spiritual disciplines, keeping up with housework), I’m more likely to strive for discipline in all areas.

5. Drink more water. Drinking water can increase your satiety and basic metabolic rate. Drinking water is always good, but it’s even better if you can swap out sugary sodas, coffee drinks, or alcohol instead. I have noticed I drink more water when I keep bottled water cold in the fridge or when I fill up my tumbler with lots of ice first. Water from the faucet into a cup from the cupboard isn’t enticing to anyone!

6. Increase the stuff that you know is good. We go back and forth on carbs, dairy, and other fads. You already know what never goes out of style— fruits and vegetables. Eat them often and plentifully! Raw veggies dipped in hummus makes a great snack. Peppers and onions are great in chili, tacos, and anything Italian. My sister makes a delicious vegan “carrot dog” instead of hot dogs!

7. Start a garden. There is nothing more exciting than the day you pick the vegetables that you grew yourself from little seeds! Fresh picked vegetables taste so much more crisp and flavorful than at the grocery store. Better for you, plus promotes fresh air and working with your hands. It’s good for your health in more than one way!