One Step At A Time- Healthy Habits Series, Tip #2 HEALTHY EATING

April 12, 2018 Blog

Tip # 2 in the “One Step At A Time” series is…Creating healthy eating habits.

How To Get Started:

  • Write it down and plan it out: Keeping a journal and writing everything down will help you uncover your eating habits. This is a good way to note how you’re feeling, are you reaching for food and eating because you’re bored or stressed or because you’re actually hungry?


  • Try the hunger>boredom test: Next time you are reaching for food ask yourself if you are hungry enough to eat a bowl of cottage cheese or some steamed chicken and veggies, if the answer if yes, (be honest) then you are hungry, if it’s no, you are likely bored or craving something emotional.


  • Replace unhealthy habits with new, healthy ones: Planning meals ahead of time can help ensure that you eat a healthy well-balanced meal. Recognizing your success and rewarding yourself with a “you choose day” will help motivate you to make better changes in your eating habits.
    • Make small changes at first – try cutting down on or cutting out dairy, then sugar, then white flour
    • Add in more veggies, fruits and healthy fats to keep you full


  • Focus on the feeling: Like with most self-care, this practice is really effective when we get out of the mind and into the body. When you are making healthy food choices take note of how you feel, how much energy you have, how comfortable you feel in your body and in your clothing, and how your general health feels.
    • Do you feel less bloated when you cut out dairy?
    • Do you feel less lethargic when you cut out white flour and sugar?

Give healthy eating habits a try for a week straight and really pay attention to how your body feels.

Skip the guilt and choose patience and acceptance:

  • Habits take time to develop and it don’t happen overnight. When you find yourself engaging in unhealthy eating, take a second, stand back from the food and ask yourself:
    • How does my body feel when I eat this food?
    • Am I willing and able to eat this and NOT beat myself up or punish myself for it?
    • Am I truly hungry right now or is there something else I am craving, like comfort or something to do?

If you still want to eat the food after honestly answering those questions, go for it! Food is a great thing and can provide a lot of pleasure, this whole exercise is really about learning to get in touch with what you really are craving when you reach for food.

Shoot for about 5-9 servings of fruit and veggies daily:

  • Fruits and veggies are good for you because they have low calories, and are high in vitamins, minerals, and fiber.
    • Researchers have found that eating more fruits and vegetables can reduce your risk of a heart attack, cancer, and stroke.
    • They also help reduce cholesterol levels, blood pressure, and can boost our immune system.

Have fun with it!

Give new recipes a try, join a food challenge or cooking class and shift into a mentality of dieting into one of choosing things that make your body feel GOOD. There are so many healthy ways to make food that is good for you taste great.

Here is one of Morgan’s favorite recipes: Strawberry Oatmeal breakfast smoothie. Ingredients- 1 cup soy milk, ½ cup rolled oats, 1 banana, 14 frozen strawberries, ½ tsp vanilla extract, 1 ½ tsp white sugar. Then in a blender, combine the soy milk, oats, banana, and strawberry. Then add in the vanilla and sugar if desired. Nutrition facts- 236 calories, 3.7 grams of fat, 44.9 carbohydrates, 7.6 grams of protein, and 65 milligrams of sodium.

FUN BONUS: For the next month, YOU have a chance to win a FREE spot in our upcoming six-week program. All you have to do is post a picture of what your self-care looks like! Tag @weareholdingspace and use the hashtag #plantingselflove, and you will be entered into the drawing, to be announced on Monday, May 7th! Bonus: you will be entered as many times as you post, so share away!


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