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Wed Mar 29, 2017

EMOMx21: Min 1: 15/10 Cal Row Min 2: 10 Power Snatches Min 3: 10 HSPU --------------------------------

Nutrition Wednesday with Coach Courtney, RD

Healthy Eating Habits: Sometimes the smallest changes have the biggest impact

When it comes to weight loss and lifestyle changes, we are always looking for the quick fix. We are easily seduced by the latest trend that promises amazing results in as little as a few days. In reality, it has been demonstrated the time and time again, the smallest dietary changes have the biggest impact to our overall health.

Go through this list and highlight some healthy eating behaviour you could work at adopting as a daily habit! Choose a habit, master it, and the move on to the next!

#1 Don’t drink your calories

One of the biggest mistakes people make is reaching for the sugary caffeinated beverages and juices. Not only do these beverages provide empty calories from sugar, they are not nearly as satisfying as whole foods. If you are hooked on your Tim Horton’s double-double, think about cutting back by a small amount at a time.

#2 Drink water throughout the day

It is easy to mistake hunger for thirst. Make a habit of keeping a glass of water or water bottle in plain sight at work and in your home to remind you to hydrate.

#3 Always have protein with breakfast

The classic breakfast foods such as cereal and jam-laden toast are high in carbohydrates. Incorporating protein-rich foods into your breakfast meal will start your day out right and will keep you satisfied until noon. Try eggs, plain Greek yogurt, cottage cheese, or protein pancakes.

#4 Have food prepped and ready to eat

Make healthy food convenient to eat by having them ready prepped ahead of time. Check out our past blog post for more tips on effortless meal prep. Click here.

#5 Go to bed early

Sleep, appetite and weight management are closely connected. Getting a good night's sleep is essential for good health and to avoid food cravings. Research shows that lack of sleep affects the hormones involved in regulating hunger resulting in increased appetite and associated weight gain. To ensure you have restful sleep, start your evening routine early and limit screen time before bed.

#6 Sit down when you are eating

Whether it’s a snack or a meal, food should be eaten at a table and without distractions. When we are focused on the television or our cell phone, it is easy to ignore our satiety cues and over eat. Sit down to enjoy your food and check in on your satiety cues.

#7 Change your environment

If you work or study at home, do not set up your laptop at the kitchen table where the fridge and pantry are within easy reach. Try to set up your mobile office as far away from the kitchen as possible or switch up your routine and go to the library to work.

#8 Serve your meals selective-family style

Rather than serving your whole meal at the kitchen table, serve the higher calorie items such as your meat, sauces and starches in the kitchen, and bring the salad or vegetables to the table. If you are still hungry after your first serving, you can help yourself to more high fibre veggies right in front of you to help fill you up.

#9 Rearrange the fridge

Move your portioned out fruit and vegetables and high protein snacks such as Greek yogurt and cottage cheese to the front of your fridge so they are the first thing you see when you mindlessly open the door. This way you first instinct will be to grab the sliced veggies rather than the leftover dessert.

#10 Change out your serving ware

Use smaller dishes to trick your brain into eating less. You will also be less tempted to fill empty space on your plate with larger portions.

Nutrition and healthy eating doesn’t have to be overly complicated. Adopting these behaviours and eating habits is effortless and will improve your health and well-being!

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