Three common challenges and how to work with them
Often times when I’m talking with people about their health and nutrition, they know they need to make changes . . . but . . . there is always a but.
They say things like:
“Oh, I can’t start my workout routine this week because I have too much going on.”
“I can’t start eating healthy because I’m going on vacation.”
What I hear is:
“I’m not going to be able to do it perfectly right, so I won’t do it at all.”
In Japanese culture, there is a philosophy or a concept known as wabi-sabi. To put it really, really simply: nothing is perfect or permanent, so find the beauty in the imperfect.
Nothing is perfect or permanent, so find the beauty in the imperfect.
I believe that there’s a lot going on in this season of your life. It’s not a good time to make big changes. Lean into the imperfect. Work with your barriers. Make the best choices you can with what is in front of you. Let your challenges be a guide to your next right thing.
That translates to one small change at a time.
Three common challenges
Let’s look at some common challenges. Maybe you’ll see yourself here. And then let’s also talk about the “yes, and . . .” or, the “okay, then . . .”
The challenge: I’m so busy.
You want to work out but . . . you’re so busy.
“I only have time to go to a workout class on Saturday morning.” Okay! Then, go on Saturday morning!
“I am too busy to workout 3x this week.” Okay! Then workout 1-2 days. Take short walks 3x a day. Add movement where you can in your day. Do some exercise snacks (30 seconds each) throughout the day. Park your car farther away.
You want to eat healthy but . . . you’re so busy. I would just like to point out that it takes the same amount of time to eat a fried chicken sandwich as it does to eat a wrap with grilled chicken.
Maybe this week instead of ordering the fried whatever when you’re in a hurry, try ordering something that more closely resembles the appropriate proportions. Get a refresher on portions and proportions in my article How Much Should I Eat?
The point is just because you don’t have time to do all the things, doesn’t mean that you don’t do any of the things. Do what you can and see where that takes you.
The challenge: I don’t like to cook.
You want to have healthy homemade meals but . . . you don’t know how or don’t want to cook. Yes, and you are not alone!
That is why the grocery story is full of pre-made options. The key is to assemble them in such a way that you get the nourishment and the deliciousness that you need.
I recently shared ideas for healthy no-fuss breakfasts. Get those ideas here .
For lunch or dinner, you only need three things:
- A good lean protein (chicken, tofu, fish or steak)
- A green salad
- Good bread. Or a whole grain.
I find that this combination provides the best balance of protein, vegetables and that extra something delicious.
And luckily, this can be created at home, on-the-go or in a restaurant.
Start with the salad.
Make your own, get pre-made or order it to go.
Amp up the nutrition and flavor by sprinkling on some of your own fresh fresh herbs or fruit. I like blueberries because they provide a pop of color and flavor without any extra chopping!
Top with your favorite protein.
For me, it’s usually going to be grilled chicken or salmon. If you’re not into grilling, the grocery store offers rotisserie chicken or grilled chicken and many stores will cook your fish for you.
A great no-cook protein source is edamame. I like Melissa’s cooked and shelled, which is usually available near the fresh greens.
Enjoy with your favorite bread or whole grain.
Pick up a freshly made bread from your grocery store or local bakery. Look for a sourdough or a whole grain seeded bread for the most nutritional value.
Whole grains like farro, quinoa and even whole grain pasta are great for bulking up a salad. Many restaurants offer this option and there are often microwaveable options in the grocery store. I’m a big fan of the Seeds of Change packets for a quick whole grain option.
This combo works great in a restaurant. Most restaurants have salad options that they will allow you to top with your choice of protein.
Remember that we eat to nourish – mind, body and joy.
The challenge: I’m so tired.
Let’s address your tiredness, because that can open up a world of possibilities for you.
What kind of tired are you? The kind where you wake up in the morning and feel like you didn’t get enough sleep. Or, the kind where you feel emotionally tired and drained?
Regardless of how you answered, there are likely three key influences: sleep, stress and sunshine.
If you can do one thing today to have more energy, reduce your stress and help you sleep better, that one thing is getting some sunshine. I say more about how and why in The Magical Pause of the Great Outdoors.
Feeling tired is a big challenge that likely cannot be solved quickly, but I do have some resources for sleep and stress management that could help you get headed in the right direction.
For tips and resources on sleep, check out this post on Instagram.
For healthy ways to manage stress, I’ve put together a few Everyday Ways to Cope with Stress.
You got this
Whatever your challenges are, I hope that these examples inspire you to work with those challenges.
This is it. This is the week that you say “I see you challenge. I see you telling me things aren’t going to be perfect. Okay, then . . .”
Need help addressing your challenge? You can send me a note here. I’d love to hear from you.
Be well, my lovelies.
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