Maintaining Nutrition to Reduce Stress in 2 Simple Steps

Today, I shared a simplified process of managing nutrition into 2 easy-to-remember steps emphasizing planning and consistency. These steps are designed to help you create a sustainable and healthy lifestyle that supports your busy schedules and reduces stress.

Step 1: Keep Junk Out of Your Trunk!

The first step to maintaining a healthy diet is to avoid bringing unhealthy, processed foods into your home or workplace. Remember this simple rule: "Keep junk out of your trunk!"

What is the junk?

Now, I want you to take action. Here's your first homework assignment:

Identify and Eliminate Highly Processed Foods

• Over the next week, take a good look at your fridge and pantry. Refer to the list of hazardous foods I mentioned earlier, and make a decision to remove at least five unhealthy items. Throw them away.
• I know it might feel wasteful to throw away food, but as a friend of mine once said, "Better the bin than my stomach!" He was on a steady weight loss journey, and this mindset helped him stay on track.
• Experience the visceral, almost painful feeling of throwing away these foods. Let it sink in, and make a commitment to never let it happen again by being mindful of what you bring into your house.

Stock Up on Healthy Alternatives

• Now that you've made room in your fridge and pantry, it's time to fill them with nutritious options.
• Your next homework assignment is to go grocery shopping and stock up on fruits, veggies, whole grains, lean proteins, and healthy fats.
• Make healthy eating the easy choice by keeping these nutritious options readily available.

Prep Now, Stress Less Later

• Set aside time each week to prepare meals and snacks in advance. This is your third homework assignment.
• Focus on simple, balanced meals that include protein, healthy fats, and fiber.
• When you're in a rush, you'll have healthy options ready to go, reducing stress and decision fatigue.

Step 2: Consistency is Key – Stick to Your Plan!

The second step is to maintain consistent eating habits. Remember, "Consistency is key – stick to the plan!"

Create an Eating Rhythm For Yourself

• Establish regular meal times and stick to them as much as possible.
• A consistent eating schedule helps regulate your metabolism and prevents unhealthy snacking.

Mindful Munching

• Pay attention to what you eat and how you feel while eating.
• Listen to your body's hunger and fullness cues to prevent overeating and reduce stress.

Hydrate, Don't Dehydrate

• Drink plenty of water throughout the day to stay hydrated and reduce stress.
• Avoid sugary drinks and excessive caffeine, which can contribute to dehydration and increased stress levels.

Snack Smart

• Keep healthy snacks on hand for quick energy boosts, such as fresh fruit, nuts, or veggie sticks with hummus.
• Plan your snacks in advance to avoid impulsive, unhealthy choices.

Cope, Don't Consume

• Find alternative ways to manage stress, such as exercise, meditation, or engaging in hobbies.
• Avoid turning to food for comfort when stressed, as this can lead to unhealthy eating habits.

Remember, Shankar Poncelet and I don't consume any meat products, but we hardly remember until someone asks, "Isn't it hard not to eat x, y, or z?" The truth is, it's not really hard at all. We don't have it in our house, so it doesn't exist to us!

Resources (Please check them out!):

Harvard: Processed Food

Harvard School of Public Health: Carbohydrates

Sweeteners Fact Sheet - NIH

Sodium - AHA

The Hidden Dangers of Fast and Processed Food

Cancer: Carcinogenicity of the consumption of red meat and processed meat

• Don't forget to mark attend now so I know you're coming to the next LinkedIn audio event!
• Join the masterclass tomorrow at 8AM CT with Shanee Moret and Shankar Poncelet
• Subscribe to this LinkedIn newsletter