You can’t put low-grade gasoline into a high-performance vehicle and expect it to run at its best, and the same goes for your body and nutrition. If you want to perform at your best in and out of the office, good nutrition should be a top priority.
But making lasting changes to your diet can be tough because… well, life. What happens during your commute when there’s nothing healthy on hand to eat. Or, how about when you get home late after a long day and don’t feel like cooking? We get it!
One thing to keep in mind before we dive in. I am going to use the word “diet” throughout this article, but don’t fall into the negative connotations that surround it. In truth, diet is simply a word that describes the foods you eat. You can implement changes to make your diet healthier without falling into the whole “fad diet” stigma.
Ok, here are the top tips for setting nutrition goals that will become lasting healthy habits.
1. Know your starting point.
Before you can make positive changes, you need to know what changes to make and where to start. We suggest keeping a food journal for a week or two, either on paper or with an app. This will give you an excellent starting point and a good idea of where the nutrition obstacles are in your diet.
Do you make a habit of eating a healthy meal or snack right before bed? Are you grabbing unhealthy snacks on the go before or after your workouts? Or are you so busy that you often forget to eat all day and come home from work starving, ready to eat anything in sight? Once you determine what mistakes you’re making, you can begin setting personalized goals.
2. See a functional medicine practitioner.
In functional medicine, addressing the underlying issues that can affect the quality of life is a primary goal, and that includes addressing nutritional deficiencies. While you can’t always control your stress levels and other factors that affect how you feel on a daily basis, you can control your nutrition.
A functional medicine NYC practitioner uses specialized testing to determine the nutritional gaps in your diet and what’s causing them. They can help you address nutritional roadblocks and set goals that will really make a difference in how you perform both in daily life and at the gym.
Common recommendations often include things like colon hydrotherapy to correct imbalances in the gut that may be contributing to digestive issues and poor nutrient absorption. They may also recommend specialized IV nutrition therapies, such as a phosphatidylcholine IV. The benefits of phosphatidylcholine include better digestion, as well as relief of chronic issues like anxiety, migraines, and fatigue.
It’s a great way to receive definitive insight into how your underlying health and lifestyle are affecting your nutrition, plus receive scientifically based, personalized advice on what changes to make for the best results.
3. Set small goals.
Now that you’ve got a really good idea of what change you need to make, you’re probably tempted to try to change everything at once. And while that may work for a short time, odds are you’ll fall back into your old routine over time.
Research shows that making small changes over time creates new habits that set you up for long-term success. Instead of trying to change several things at once, just focus on one small goal at a time. As that small change becomes a habit you don’t even have to think about anymore, begin focusing on the next small goal until you’ve checked everything off your list.
4. Prepare for whatever life throws at you.
Life is the single biggest obstacle to a healthy diet and good nutrition. You’ve got work, family and social obligations, a home to take care of… not to mention finding time to get in some exercise on a regular basis. Meal planning and prep are the keys to eating healthy at work and when you’re on the go.
Meal planning and prep can mean something different for everyone. Maybe you cook a weeks’ worth of meals on your day off. Or maybe you make extra at dinner so you can take it to work for lunch the next day. Whatever approach works best for you can help you stick to your goals throughout a busy week simply by planning ahead.
If you’re not sure where to start, try planning daily meals a week at a time. Decide which proteins, vegetables, complex carbs, and healthy fats you’re going to eat that week and make a shopping list. On your day off, do all your shopping at once so you’re not tempted to stop off at the store during the week.
Don’t forget about healthy snacks you can take on the go. Greek yogurt, dried fruit, nuts, protein bars, and hard-boiled eggs are all great choices. Choosing a snack with both complex carbs and protein will help you avoid the temptation of grabbing a candy bar or something else with zero nutritional value.
When you get home, you can grill or roast your proteins and veggies so they’re ready to go throughout the week. Or you can simply double up when you cook dinner and take the leftovers for lunch the next day. The key is to have everything you need on hand and ready to go.
If you do happen to forget something and need to make an unplanned stop at the store, opt for online ordering and curbside pickup. This will keep you out of the store and away from unhealthy temptations.
5. Don’t undereat.
We know you want to get lean as fast as possible, but don’t make the mistake of undereating. Not eating enough can lead to nutrient deficiencies, which can have a major impact on your performance. You’ll be fatigued, need more recovery time between workouts, and it could compromise your drive and ability to focus, too.
And finally, give yourself a break.
Be careful not to set goals that are so rigid you can’t stick to them. There are going to be days where life throws you a curveball and all of your plans go out the window. Remember that the big picture is what really brings results. Don’t beat yourself up over a small mistake, just be sure to get back on track ASAP.
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