Taken from the ECLA Board of Pensions’ website which has excellent suggestions in a variety of ways to nurture your health. This one is focused on our physical health. [www.elcabop.org]
Tackle a Habit (Adapted with permission from the Mayo Clinic Diet, 2010)
Week One — Consider five food-related habits — skipping breakfast, indulging a sweet tooth, unhealthy snacking, loading up on meat, avoiding whole grains — and choose one you’re … um … familiar with.
Starting with the Mayo Clinic link provided below, read up on information related to the habit you want to break. Purchase foods (if appropriate) to help you make better choices. Then, pick your start date, and steel your resolve to tackle your habit — for just one week.
During the week, notice what’s hard, what’s not, what supported you, what didn’t, how you might continue beyond your week. Take notes on your calendar.
Next three weeks — If you choose to, continue for three more weeks, but in a more relaxed way. E.g., Let’s say you tackle the habit, “I indulge my sweet tooth.” For week one, you avoided sugar completely. Now, occasionally, allow yourself a sugary dessert. Most of the time, however, choose fresh fruit.
During these three weeks, notice what helps you stay on track. Recognize when it pays to ease up. Continue tracking your progress on your calendar.
Choose your habit
“I skip breakfast”
For one week, eat a healthy breakfast every morning. It doesn’t have to be a whole meal. If you want, start with a piece of fruit. Why tackle this habit? Evidently, people who eat breakfast manage their weight better than those who don’t. Their performance during the day tends to be better, and they’re less likely to feel ravenous and over-eat later in the day.
“I reach for unhealthy snacks”
For one week, if you want a snack, reach for a healthy snack — fruit, vegetable, whole grains or nuts. No other snacks allowed. Use the attached article for help. Why tackle this habit? The typical salty or sweet processed snacks have lots of calories and little food value. Vegetables and fruits have just the opposite ? few calories and lots of food value. They’re nutritious and will fill you up without loading you up with calories.
“I choose white breads and rice”
For one week, buy and eat only whole-grain breads, pastas, brown rice and oatmeal. Why tackle this habit? Whole grain products are made with the entire grain kernel which is filled with vitamins, minerals and fiber. They add bulk, help fill you up and reduce your risk of being overweight.
“I make meat the star of my meals”
For one week, limit your servings of meat, poultry and fish to 3 ounces (the size of a standard deck of cards). Give the starring role on your plate to vegetables and fruits. Why tackle this habit? Even lean cuts of meat and skinless poultry have some saturated fat and cholesterol, and can be high in calories. And many non-meat low-calorie alternativess offer protein.
“I indulge my sweet tooth”
For one week, if you want something sweet, eat fresh fruit. Eat no sugar from common sources: candy, table sugar, brown sugar, honey, jam, jelly, desserts, sweets, sodas. Why tackle this habit? Sugar has calories but no nutritional value. Yet it is an increasing part of the American diet and a contributor to the increase in obesity.
The website has some helpful links to develop these themes further.
