3 Common Nutrition Challenges & Tips to Help

Challenge #1: "I can't eat 3 times a day."

There is a pretty simple answer to that one. Just don’t. The magic isn’t necessarily in the number of times you eat. The point is to make sure you are eating, and that you are controlling your cravings and blood sugar so that when you do eat you are in control and making good choices. If 3 meals plus a recovery drink after training works for you, then experiment for 2 weeks and measure the results.

Challenge #2: "It's too hard to eat vegetables with every meal, especially breakfast".

My advice here is to keep it simple. I eat cherry tomatoes almost every day at breakfast because they are easy. It’s kind of fun to pop them in my mouth, and they complement all sorts of protein sources. I start off the day with some good fiber and carbohydrate, and they don’t spike my blood sugar like cereal or a bagel. Just do it for a couple weeks and it becomes a habit.

Challenge #3: "I have to have cream in my coffee".

I’ve been working diligently to cut down my coffee and caffeine consumption. I did some calculating just on the calories I was consuming in my coffee, and discovered I was going through a quart of Half & Half by myself every two weeks. For some of you out in coffee land that is probably actually on the low side, but here’s the rub: That’s 1200 calories every 2 weeks just from cream in coffee, which adds up to 31,200 calories a year! Drinking an extra 31,200 calories over your body’s energy requirements would result in a 9-pound weight gain over the course of a year – OUCH!

Before you tell me “I don’t use that much”, keep track over a week or two and check it out. And think about this – how much weight do you want to gain this year from drinking your calories? Is 4 or 5 pounds okay? Multiply that over the next (or last) 10 years and tell me how that works for you.

Don’t let one of these “I Can’ts" frustrate you, but don’t dismiss them or give up either. Make no mistake, you have dietary habits already. It’s a habit to grab a bagel and coffee, or cereal and toast, for breakfast. It’s just something you do, and have probably done for years. It’s a habit to have a sandwich for lunch, and a potato or rice with dinner

Habits are created, which means they can also be replaced.

Pick just one small change this week and work on it. Not all of them, just one. Make it the one that you think will be easiest, and build on that success.

To you best health,
Coach Nancy

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