Make A Healthy Eating Routine

Filed under: General Health, Nutrition

For many people who try to change their eating habits and can never make it stick (and for all of you who maybe have fallen off the wagon for your New Year’s resolution), this is often due to a lack of a routine. Humans are creatures of habit. Every morning we do the same thing; get up, eat breakfast (probably the same), take a shower, go to work, etc. The trick is to utilize this, and make it work for you, not against you.

Often times when people want to begin eating better they buy all this healthy food, but have no game plan for what their meals will look like. They try lots of different combinations, and all kinds of cool “healthy” recipes, but somehow they still can’t seem to stick to it. As weird as it may sound, including too much variety in the beginning can make things much more challenging, and less likely to work. In fact that was one of the only complaints with the original Warp Speed Fat Loss, so when when Warp Speed Fat Loss 2.0 came out, Mike offered a diet plan with a lot more continuity and a lot less variety, to great success.

Sometimes, actually most of the time, removing the thinking from the equation makes life, and eating, a hell of a lot easier. One of the best things that I have found with my clients is to keep things are routine as possible, especially for the first few months. This means less variety, but more consistency.

Find meals that you like and stick with them. I usually suggest finding 3 options for each meal or snack, and either rotating them as needed, or just alternate days. These options do not even have to be very different to make it feel like you are having some variety, but still being consistent. For example having an omelet with 2 slices of sprouted grain toast could be changed to some scrambled eggs with some oatmeal and blueberries the next day. Usually the less drastic the difference, the better.

This may sound boring, as variety is the spice of life, but until you have your eating habits locked in place and you are able to kind of put it on cruise control, then this can make that transition from poor eater to good eater go much more smoothly. Make a routine and stick with it for a while. Slowly add in substitutions, or maybe just have a different dinner every night to keep things more exciting. Find what works best for you, and stick to it, as that is the fastest way to success.

Another good thing about making a routine is that you can see how you respond to different foods and/or meals. If you are consistently eating the same things, or basically the same things day in and day out, it allows you to monitor your response for a few hours after each meal and see how you feel. Are you sluggish? Are you sleepy? Are you full or hungry? Are you energized? Things of that nature.

To wrap it up, in the beginning take the guesswork out and keep it as basic and consistent as possible. Monitor your responses to foods, slowly add in more variety as you feel comfortable and can stay consistent to your eating habits (see my suggestions here and here), and learn to enjoy the taste of real food!

Once you have mastered that, then you can really take advantage of some awesome cookbooks like Gourmet Nutrition, Body By Eats, and The Healthiest Meals on Earth and enjoy everything they have to offer.

Check out the BSP Training & Nutrition Newsletter!

You will get immediate access to:

  1. Weekly updates and exclusive content.
  2. The 20-page report "The Truth About Saturated Fat & Cholesterol."
  3. Become more awesome!
Name
Email

Posted on February 17th, 2010 by Brian St. Pierre

43 Comments

  1. Deborah Says:

    Well this post makes me feel SO much better. I’ve definitely fallen into a routine with my meals — breakfast the same, lunch the same, dinner something I cooked on the weekend and eat all week — and truly enjoy the meals. However, all along I’ve felt as though I should apologize for taking this route. Funny how you can let someone else’s perception cloud the reality that what you are doing is working. I have lost 32 pounds and a ton of inches (working with a personal trainer twice a week along with cleaning up my nutrition) so I have seen great results with my “routine.” I also keep things interesting by being flexible on weekends. Great post for us creature of habit types!

  2. Dave Sherwood-Adcock Says:

    I couldn’t agree with you more, it is so important to have a plan and a routine, one that works. For our little ones it ca be quite a challenge to get them into a healthy routine in the first place. How many parents have said, ‘my child eats every vegetable (or most of them any way)with no complaints? Very few I am sure – I know my Son battles to even look at Spinach.

    In follow-on to your fantastic post, many parents would like to know how to overcome getting their children to eat whole foods? So whats’s the plan?

    Understanding what food is nutritious enough to serve our children and then how we serve it up, to make it attractive, makes all the difference in the world.

    The truth of the matter is that children are mini adults therefore they too have motivating factors to inspire them to eat healthy foods. Adults are in some way more stubborn than children, ironically however these five factors are true of all of us.

    1) Tasty choices. Many kids love plums, pears, watermelon, peaches, raspberries, blackberries, tangerines, cherries, blueberries, strawberries, and pineapples and it’s far too often kids’ fruit alternatives are restricted to only apples and bananas, and maybe oranges and grapes too. Try corn bran, Spoon-Sized Shredded Wheat, or oatmeal with fresh berries. Instead of crackers or toast made from white flour try bran crispbread as a snack especially whole-grain pancakes, children love these. Children will develop their tastes the sooner they start in this direction. Butter on green beans makes them a lot tastier so during the preschool years, make butter a treat for vegetables. Raw carrot sticks go down very well because of the “crunch,” many kids like all by themselves.

    2) The limitation factor. If there are healthy foods readily available, children will pick their favorites from amongst those healthy choices.

    3) Presentation needs to be FUN. Multimillion-dollar advertising campaigns compete against us all the time when we are deciding what to feed our children. TV doesn’t always help either because there are many commercials that promote sweetened breakfast cereals which while reaching their right audience, sweetened cereals are not as healthy as the unsweetened variety. Add fruit to cereals which would take place of the ‘sweetners’. Where are the commercials for fresh fruit and veggies? That job is left to us to promote. Children love shapes and things more interesting in color. Preschool children often love food that is shaped like a clown, a face, favorite hero or cartoon character or even a dinosaur etc. Processed macaroni is manufactured this way because it sells. How do we make healthy food as appealing as the empty or harmful alternatives? Try a whole-grain pancake with a strawberry for a nose, kiwi slices for eyes, and banana for the mouth. Stand corn on the cob up right when serving it (pretend it’s a rocket ship), decorate food in ways that children can ‘see something else’ besides a plate full of veggies – think like a preschool child – let your imagination run.

    4) If that happens to fail, be a sneak and sneak it in. Make carrot muffins with zucchini bread. Add pieces of fruit or shaved vegetables to virtually any baked dish. While dried fruit is high in sugar, it is also high in fiber so dried cranberries can be a hit. Kids love smoothies! A great way to hide fruit and vegetables is in whole-food smoothies and juices. The Sneaky Chef and Deceptively Delicious are two recently published cookbooks that offer more ideas on how to hide the healthy stuff!

    5) Multivitamins are essential. In this day and age so many foods are processed so give a daily multivitamin as a safety net. Vitamins are compounds necessary in trace amounts for the normal functioning of children and adults alike.

    I have great respect for the longstanding relationship between humans and their natural foods. By eating whole foods (fresh fruit, vegetables and whole grains, etc.), your child can get the necessary vitamins in the healthiest way.

    In order to see the world around us we need these vitamins to grow as they help bones and connective tissue to grow, stop us from bleeding to death, heal wounds, fight infections and cancer, and keep our teeth from falling out.

    As we know most preschoolers and toddlers are often picky eaters. As children’s tastes change as they grow, and they do eventually get to eating a more well-rounded diet. So vitamins (the “safety net”) takes the pressure off feeding issues during the primary years. You can be free to be creative about increasing whole foods in your child’s diet, knowing that vitamins are present to help your child grow strong and healthy without pressure or worry.

    Now that we have mass advertising, children’s fun meals, and peer pressure makes the battle all the harder. Never push or force them, entice them, persuade them and most importantly teach them. Battle bad nutrition rather. The battle should never be with your kids.

  3. CrossFit Memphis » WOD: 03/05/2010 Says:

    [...] Make A Healthy Eating Routine!! [...]

  4. RFID Reader : Says:

    i think that we should focus more on healthy eating to avoid diabetes and cardiovascular diseases.’~

  5. Kids Pools Says:

    healthy eating should be our top priority since there are many junk foods and foods with no nutritional value these days :`:

  6. healthy eating advice Says:

    Thanks for the great article. To eat nutritious foods. Makes good physical health and mental health.

  7. blog seo Says:

    Purely to follow up on the up-date of this subject on your web-site and would like to let you know simply how much I liked the time you took to publish this valuable post. Inside the post, you spoke on how to really handle this challenge with all convenience. It would be my pleasure to get some more suggestions from your website and come up to offer others what I learned from you. I appreciate your usual good effort.

  8. Sallie Hadsall Says:

    Excellent article. I was looking at continuously this blog and I am impressed! Very useful information specially the last part :) I care for such info much. I was seeking this certain info for a very long time. Thank you and good luck, Sallie Hadsall

  9. Randell Clough Says:

    Thanks for a marvelous posting!

  10. esophageal spasm Says:

    Wow, amazing blog format! How lengthy have you ever been running a blog for? you made blogging glance easy. The overall look of your website is great, let alone the content!

  11. HTC Evo View 4G Accessories Says:

    hey there i stumbled upon your site searching around the web. I wanted to say I like the look of things around here. Keep it up will save for sure.

  12. The Home of BSP Training & Nutrition » Blog Archive » A Simple Aha Moment Says:

    [...] that occurred to him, was when Doug mentioned that he sticks to an eating routine (something I have blogged about before), and he does so not only to keep things simple, but to decrease the stress in his life.  He has a [...]

  13. website Says:

    With blogs like this around I don’t even need website anymore.

    I can just visit here and see all the latest happenings in the world.

  14. annonce rencontre coquine Says:

    Hi, just wanted to tell you, I enjoyed this
    post. It was funny. Keep on posting!

  15. google.com Says:

    Hi there i am kavin, its my first time to commenting anyplace, when i read this article i thought i could
    also make comment due to this good post.

    Check out my page seo Google – google.com -

  16. letterbox distribution Says:

    It’s really a nice and useful piece of information.
    I am happy that you just shared this helpful info with us.
    Please stay us up to date like this. Thanks for sharing.

  17. sbobet Says:

    I am extremely impressed together with your writing skills as well
    as with the layout for your blog. Is that this a paid theme or did you modify it your self?
    Anyway keep up the excellent high quality writing, it’s uncommon to
    look a nice weblog like this one today..

    Here is my web-site … sbobet

  18. buy instagram followers cheap real Says:

    Hello tо аll, it’ѕ in fact a fastiidiouѕ for me to pay a visit this web site, іt consists of valuable Information.

    Also visit my weblog; buy instagram followers cheap real

  19. sbobet Says:

    Hi there! I simply want to give you a big thumbs up for
    your great information you have got right here on
    this post. I’ll be returning to your web site for more soon.

    Feel free to visit my web site – sbobet

  20. free dating site without credit card Says:

    Greetings! Very helpful advice in this particular article!

    It is the little changes which will make the greatest changes.

    Many thanks for sharing!

  21. here Says:

    I every time spent my half an hour to read this webpage’s articles or
    reviews daily along with a cup of coffee.

  22. Television En Espanol Says:

    Whats up are using WordPress for your blog platform?
    I’m new to the blog world but I’m trying to get started and set up my own.
    Do you need any coding knowledge to make your own blog? Any help
    would be greatly appreciated!

    Also visit my website: Television En Espanol

  23. buy instagram followers active Says:

    Today, І wsnt tо thе bеaсhfгoոt ԝіtɦ my ҝіԁs.
    I fοսnd a
    ѕѕeɑ ѕhell аոɗ ցavе it tο my 4
    ƴeɑr ߋlԀ ԁаuցҺteг
    ɑոd ѕaіԁ “You can hear the ocean if you put this to your ear.” Ѕhе plаceԀ tɦҺе ѕɦеll tο ɦeг еɑг aոԁ ѕϲrеamed.
    Ҭhеге wɑs a ɦегmіt ϲrɑƄ
    iոѕіԁе aոd іt ρіոchеԁ ɦег еɑг.

    SҺe ոеѵег ѡantѕ ttο ɡо bаcк!
    ʟοL Ӏ кnߋա thіѕ iѕ
    еntіrelу ооff tοpic bսt Ι Һɑԁ
    tߋ tеll sߋmеօոе!

    Ϝееl fгee tο
    սгf tо mʏy աееƅ Ƅloǥ …
    buy instagram followers active

  24. iherb coupon code singapore Says:

    Help desk support basically refers to offline as well as remote support which is done
    by way of phone or e mail. So many good IT companies are coming up with dedicated helpdesk features,
    instant response time, best telephone support and more.

  25. buy instagram followers safe Says:

    I got this աebsite from my pal wҺo tolԁ me aЬօսt tҺіѕ ѡеbѕitе
    ɑnԀ nοԝ tҺiѕ tіme
    I ɑmm bгοѡѕіոg tɦiѕ ѕіtе
    aոd геaԁinǥ ѵеrу infߋгmɑtіѵе ɑrtіcleѕ
    att tҺіѕ tіme.

    mу hߋmeρagе: buy instagram followers safe

  26. Brandie Says:

    Hi to every body, it’s my first payy a quick visit of this weblog; this website includes awesome and in fact fine stuff in
    support of readers.

  27. gestor documental Says:

    Never again will situations like these happen with a proper EDMS set in place.
    But the honest truth is that the first time that you stand up to start the process of
    searching for a document you have no idea the
    location of, you realize that everything – everything – is
    in one place on your hard drive thanks to the power of the document imaging software you
    bought. It’s easy for users and it’s easy to add custom functionality by adding your own
    user control as a module.

  28. Sheila Says:

    Whhat a stuff of un-ambiguity and preserveness of valuawble know-how regarding unpredicted feelings.

  29. gagner de l'argent sur internet Says:

    When some one searches for his necessary thing, so he/she wants to be
    available that in detail, so that thing is maintained over here.

  30. comment devenir tres riche Says:

    Thanks in support of sharing such a fastidious opinion, paragraph is nice, thats why i have read
    it fully

  31. strategie option binaire Says:

    I every time spent my half an hour to read this webpage’s articles all the time
    along with a cup of coffee.

  32. funny post Says:

    I savor, lead to I discovered exactly what I was taking
    a look for. You have ended my four day long hunt! God Bless
    you man. Have a great day. Bye

    my blog … funny post

  33. gagner des sous sur internet Says:

    Quality posts is the secret to attract the people to go to
    see the website, that’s what this website is providing.

  34. un boulot qui paye bien Says:

    Awesome issues here. I’m very satisfied to see your post.
    Thanks a lot and I am having a look ahead to touch you.
    Will you kindly drop me a mail?

  35. recherche emploi dans le menage Says:

    Hello this is kind of of off topic but I was wanting to know if blogs use WYSIWYG editors or if you
    have to manually code with HTML. I’m starting a blog soon but have no coding
    know-how so I wanted to get guidance from someone with experience.
    Any help would be greatly appreciated!

  36. chanel espadrilles Says:

    I was wondering if you ever considered changing the layout of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or 2 images. Maybe you could space it out better?
    chanel espadrilles http://www.zyyne-factory.com

  37. offres travail domicile Says:

    Hi! I realize this is somewhat off-topic however I had to ask.

    Does running a well-established blog such as yours require a large amount of work?

    I’m completely new to operating a blog however I do write in my diary daily.
    I’d like to start a blog so I will be able to
    share my experience and feelings online. Please let me know if you have any kind of
    ideas or tips for new aspiring bloggers. Appreciate it!

  38. body building Says:

    It is always wise to let your muscles have the least 2
    days to cure between your body building exercise regimes.
    Check the quality of steroids and for side effects that have been reported on any particular anabolic steroids.
    A survey was carried out to determine the root cause of these accidents from material weakness point of view.

  39. pusatbesibaja.com Says:

    Very good post. I will be going through many of these issues as well..
    pusatbesibaja.com

  40. Koyie Says:

    That’s really shedwr! Good to see the logic set out so well.

  41. hamster kia Says:

    Good post. I am experiencing a few off these issues as well..

  42. Liliana Says:

    This is the perfect webpage for everyone who wishes to find out about this topic.
    You realize so much itss almost hard to argue wikth you (not that I personally would want
    to_HaHa). You certainly pput a new spin on a subject that hhas een discussed ffor many years.
    Excellent stuff, just wonderful!

  43. kredit online Says:

    Thought it wouldn’t to give it a shot. I was right.

Leave a Reply

BSP Newsletter

Name
Email

Featured Product

Recent Posts

Categories

Blogroll

Archives

Meta

Copyright 2024 The Home of BSP Training & Nutrition.