Eating Healthy Part 4: Manage Time, Budget, and Emotions for Better Health
by Dr. Shelese Pratt ND @ Flatirons Naturopathic Clinic
Hopefully you have benefited from the first 8 steps of this series. Here are the last 4 tips for successful eating habits. Sometimes eating well can be expensive, time consuming, strategic, and means you have to employ new habits.
9. Eating Healthy On A Budget
I understand eating healthy costs more money. It is less expensive to eat packaged and fast food than it is to eat a meal with whole grains and fresh vegetables. When you look at the weekly grocery store inserts from your newspaper, the majority of the food that is on sale is from the center isles. These are usually processed foods, high in preservatives, sodium, food coloring, and artificial flavors that come in a box or a can. The problem is that eating the standard American diet causes all of the major health diseases such as obesity, heart disease, hypertension, and diabetes. Saving a few pennies at the checkout counter may cost you dearly in the long run. If you invest in nutritious food now, you can avoid high health insurance costs and medical bills later in your life. There are ways to eating healthy on a budget. Look at my resources page for options to afford eating well and lowering your grocery bill. Here is another great blog on how to eat organic, on a budget. http://foodbabe.com/2013/05/20/how-to-eat-organic-on-a-budget/.
Eating well often takes a little more time, organization, and effort in the beginning. Having the ingredients you need in your pantry will make it easier to be prepared to make healthy choices at meal time. Sometimes it is best to start with recipes that are quick and easy. I usually make extra food at dinner to eat for lunch later in the week. I also make extra ingredients like quinoa to add to other dishes. I make ingredients once and use them all week. I plan my meals before I go to the grocery store and I keep my kitchen packed with a staple of healthy food choices. We always have a variety of vegetables, nuts, and fruit in my kitchen.
11. Out of Sight, Out of Mind
Do you know your food sensitivities? If not, you should. Avoiding food sensitivities can help you lose weight, decrease inflammation and heal chronic health issues. If you are trying to avoid certain foods, get them out of your kitchen. For example, if you are dairy free, it is best not to have dairy in your refrigerator. If someone else in your house still eats dairy, maybe you all can agree that they will eat dairy outside of the house so you aren’t tempted. I know this one can be tricky. Your willpower and discipline can be tested when unhealthy foods are readily available. Remind yourself and your family, that food sensitivities need to be taken seriously and keeping these foods away from you will make you more successful with your goals.
12. Don’t Get Hangry (Hungry and Angry)
Make sure you balance your blood sugar by eating regular meals with protein and fiber. If you skip meals or eat foods that are high in simple carbohydrates, you are more likely to grab foods that are high in sugar to try to bring your blood sugar back up quickly. Unfortunately, you will find yourself in a vicious cycle of highs and lows throughout the day if you keep eating this way. Try to organize your day and keep your body on a schedule. Eating at the same time of day helps your body know when it is hungry. Eating at the same time everyday you will also balance your energy and mood. Balancing your blood sugar will help you sleep better at night.
Eating well is a process. I am here to help. I love to offering ways to make eating fun and enjoyable. Eating healthy doesn’t need to feel like deprivation. Please see my resource page for recipes and if you need more support please call my office 303.284.3180, and we will schedule time for you.