5 Steps to Jump Start Your Diet


Your diet or what you tend to eat every day can play a major role in how you feel and how you handle the pressures of everyday life so to get you back on track with your nutrition. Our guest today is gonna share five steps to jumpstart your diet and of course our virtual guests today is none other than registered. Dietitian debbie james. Welcome back to the show. Debbie thank you again and what a wonderful time to think about something new in this new year absolutely yes gonna jump. Start those diets for everyone. Okay we had. We just made it through the holidays. So let's get back on track here Like i mentioned a lot of us got off track last year. Probably with our diets. So as we were kinda lamenting this fact. Debbie good idea to come up with some simple steps to right the ship get back on track and create some good eating habits. So you kind of came up with these five steps What's the first step to getting back to a healthy diet. Or you said good eating habits and so i actually put them together in the acronym habit h. A. b. i. T. so the age is for healthy diet. Define what eating healthy means to you. 'cause it's not the same for everybody. It could be smaller portions to be calorie controlled. It could be more plant-based maybe it's low fat to deal with your cholesterol. Maybe it's unprocessed so whatever healthy diet means to you or healthy eating means to you frame it like it out. What does that mean for each type of food group or eating situation or meal so that you're actually defining that healthy diet that h okay so once you define what eating healthy means to you. What would be the next up that you would suggest taking. So you're a your age. Abt your ace step would be ask yourself. What's in the way of you. Achieving that healthy diet so is it. Circumstances is the situation is a bad routine. You can't say the healthy diet is this. And i want to get there. You have to say what ask yourself what is in the way. What are my obstacles. So that i can address those. You know. it's interesting with the obstacle thing. it's kind of like when we write narratives like in the film television world. You're always trying to put obstacles in your characters way so that they have to overcome them which leads to some meaningful narrative arc changing their characters. So i suppose in this way you just need to you know kind of creative writer and discover in your own life. What are those obstacles that right. Like a speed bump Sort of yeah. You need to self reflect. Basically this is your assessment. The a could also be assessment Right agree so once you've honestly assessed what your pitfalls are. What do you think you do next to avoid those. So then the b of the h. a. b. It is behaviors so rather than thinking about the individual foods. You actually have to look. Habit is behavior. it's a matter of choices of what we do. So what behaviors. What actions do you need to change. What are the ones that you're doing poorly or that you're willing to shift. And then you have to identify the alternatives of what it is you want to do. So there's a behavior change specialist. Bj fog he's a phd from stanford and he's author of tiny habits. He says that you have to identify the ones that you want to do. You can do. That are impactful to be effective because it wouldn't make sense. Let's say if i just said oh. A healthy diet means eating more fiber. And i don't get enough salad so therefore i'm going to eat more coleslaw right. Why would i choose that. If i don't like cabbage that would be that would be like making myself. Gag it down. It's not one i want to do. You have to identify the ones that you're willing to do the our chief -able that you can do and that are live as a replacement. It's not enough just to say. I need to stop doing acts. You need to identify what actions you are going to do to to implement. So what what what. What would an example of that be perhaps like in. Maybe someone that you've done this with or someone you know that's gone through this with the behavior change. What's an example of that okay so first. Let's say that someone is looking at getting more calorie control diet so a healthy diet to them energy balance and they've identified They've asked themselves what's in the way that eat too big large portion. They drink sweetened beverages. Maybe they're mindlessly eating between meals so that mindlessly eating between meals are going to address and their behavior instead of randomly grabbing something from the kitchen to snack on instead they're going to choose to drink water or chew gum if they're not really hungry so they've said this is what i'm going to do instead. This is the behavior the alternative. I'm willing to implement so. Is that like when you think when you catch yourself doing that behavior that you want to get rid of you catch yourself doing that and then you go okay. Here's what i'm going to do instead of you try and build that in your mind your mind so exactly. That's the that's the eye of the of the habit is the implementing that change. And it's deliberate choice that you consciously have to make repeatedly like practice makes perfect until it's it becomes unconscious. I was trying to explain it as a brand new drive like a brand new student driver. You have to tell them. Okay you're gonna pull into the parking space and that your foot got to be depressed on the brake pedal all the way then. You're going to shift the car into park. Then you can turn off the ignition right and so there's like this process and they have to think about it because they're not used to it and for me to do that. It's like half a second. I can do all of those and i haven't even thought about it. I've done it so so so many times. So making those alternative actions is a deliberate choice repeatedly until it becomes second nature interesting all right well before we get too much further into the final steps here we just remind people that they can subscribe. If they aren't already subscriber always got a break in here with us subscribe message. You know me But it's the best way to get new episodes delivered straight to your phone as soon as they come out which is every other monday. We always bring on nutrition. Experts fitness expert general health experts to talk about variety of topics. That will keep you motivated. Keep you healthy so hit. That subscribe button. Not really sure if it's bud and it might be a drop down whatever it is. Whatever the case subscribe to the show if you like what you hear and join the living healthy army. Do you think that brittany. That's a little thing. I'm trying to get going here. Got a name our podcast listeners. Living healthy army. You you you with that or dig it way if you the la che all right cool. I like our army living army. All right well great. Well welcome to the platoon. everyone Thank you for subscribing. Now let's get back to the so so we covered the ha be but now we need to find out about it. The it right so you kind of touched on the i a little bit. You said that was implementation. Is that right. Yeah implementing change so the swapping of the when. Poor behavior for the improved. Okay so real quick just to recap so we'd first of all you got to define what health healthy diet means to you because it's it's different for everyone. It probably shouldn't be ep pizza. All the time probably shouldn't be Then you gotta ask yourself. What's in your way of achieving. That kind of diet you know. What are your obstacles. Be honest about that. And then he got to address those obstacles by figuring out what behaviors you need. A change can or what actions he needed to take So you know that you've got to implement it. What are some of the most. I guess i think you mentioned. Maybe that there's with implementations you deal with triggers. But what are some of the more common triggers. You know that gives us the urge to eat Like you mentioned mindless eating for example. Like you just kind of get up and you want to the kitchen and now that you there you open the fridge and grab a snack you know. So how do we kind of some of the most common triggers that lead to that kind of stuff. Oh man we're we're so easily tempted to eat. It could be the smell of something it could be that you. You hear the little chime of the ice cream truck. It could be a sound on serious. What so true britain. Let's let's let's do a quick one brittany. What do you think is a trigger for you like do you do. Have you identified any triggers for you. I can tell you you think of one. I'll tell you what. I think i think of mine. One of mine is definitely like just watching television. Which is i assume. Maybe a big one for people but watching tv like in the evening. If i like just put on family guy or something where it's like. I don't even really have to be paying attention. I literally sometimes like turn the show on started. And i will walk. Divide kitchen to go. Get a snack while the show plays. It's like what am i doing. Not even watching it. So is it the act of watching tv and at the same time. You're by the tv. No it's not because fans guys like a snack now. I don't see something delicious. And you're like oh i wanna go eat that like no no no. I don't think it's that it's not so you've already paired those two associated them. From the moment you click the remote. Exactly it's literally. Yeah its relationship with food. i know it does. a little bit are true. They're all kind of connected. But that is one that i've discovered i'm like i need to like stay active and not watching television because it like it literally is so paired. Now that i it's hard for me to fight it. It's very sold so so. Yeah we're talking about that. That few pairing. Oh britney came up with one. Okay go ahead. No i could just think of a few like naturally. When i'm at the movie theaters popcorn i mean you smell it everywhere and instinctively when i'm there i just feel like okay. It's time treat yourself. Get some candidates and popcorn. Enjoy you know. Enjoy the show that guy taking a. That's a silver lining for me. When you're you have. Hey when you're at home. And i'm sitting on instagram. I follow a lot of food accounts. And whenever i'm looking at it long enough it always causes need to go downstairs and get a snack or makes them eat. I'm always hungry after. I mean i guess that's and looking at food. Obviously so then you'll have to pare. Pare the action that you want to do something. So in the example. I gave before of the person that's mindlessly eating between meals and they said okay instead of my Wandering into the kitchen that they're going to drink water gum instead will. They're they're triggered. wanna pair. That with is every time they change room. So if i get up from the desk and i'm leaving my home office i'm gonna grab my water bottle to take with me. It's already in my hand and easy. You know to get up to my mouth or pull the chewing gum out of my pocket or something. so that's an example of pairing it with an action so andrew. I'm gonna ask you in yours of turning the tv on and wondering to the kitchen for some people that staying on the sofa all night because you said be more active instead. So are you in your. I'll say comfy clothes kind of your house pants pajamas. Whatever when you watch tv or you wearing workout gear. I that's rapidly in lounge. Wear it's i now. I've done more. My workouts are now more in the morning so yeah probably lounge. Yes that is that is true accent. Why do you break that me. Very comfy chair lazy blades. Put your feet up. It has yeah. I know about that thing. As long as it doesn't have like a food tray. That would the food trade. That i do not have that but yeah that is interesting so i wonder i do need to figure out like i've also found like i almost like if i just don't go in my kitchen i can get over it but like if i go in my kitchen it's all over and so i'm like just don't go in my kitchen. Sometimes we need a distraction. That's actually helps get in the way so for example if this is an after dinner time that you're talking about and brush teeth. Maybe than if you did teeth whitener or you did your dental rants or you put on your retainer or any of those things that really you know your mouth has to be fresh and pure clean for all the things to work so if if you do those as an interruption before you sit down that might help you break that association. That's interesting do have a night guard. So maybe i get in bed do yeah. That's not a bad idea. Yeah that's that's bright. That's that's really interesting Yeah maybe. I will definitely have to try that. That's definitely one that stood out to me that i'm like. This is a trigger for me. That i don't even almost realize it just creates this like urge and i almost feel like you know if children sit down and eat a meal in front of the tv. They start to develop that kind of Connection you know to where it becomes like this like you said paired thing and it's you've got to really work a little bit hard to break that perisher or like or like the expectation of dessert like since when since when did we have a desert following every single meal like excuse me it's supposed to be a precious treat to enjoy not okay lunches over piece of cake. Dinners over ice cream lunch over cookies. Dinners over pot now. That was awesome. that was almost. I feel like that's like a song. That's getting ready to start to there. You go that's awesome okay. This is a little bit of a side note on dessert. But i thought about it. And i thought i now when we order food and bring it back home. We eat the desert. If we get it we eat the desert. I hear me okay. And the reason is as it's like Nutrition is probably tear body but it has ice cream so it's like a position okay. Love that so we eat a first because my thinking is look that thing's gonna it's gonna melt. It's not gonna last. You can't really save it. It's not going to be the same so eat it now and the food your main dish you can save half of it for tomorrow or the next day so like i've kind of restructured my eating hierarchy. I guess when it comes to take just totally random. I'd desert i i. We don't have a dessert after every meal. Or here's my question. Would you do that with every type of dessert. Or is it only because ice. Cream's going to melt as i was saying i was thinking about that. I think it's just all about. Will it be okay if i save it for tomorrow. If i can't right the ki won't be the same hours you put it in the freezer for an hour while you eat the cookie cookies. Not warm anymore zelina. Reheat it all of a. You're using like energy. You know you gotta like pay. Your bill. And i don't know goes into making having that desert. Yeah but this side because we need to get back to habit but as there there is some justification to At least children to have whatever we would consider the dessert item to be served with dinner. So that it's not regarded separately. It's not a reward. it's not You have to eat your vegetables in order to get axed that when i worked for head start and that's a preschool program It was it was done at the same time. So if you serve the tacos and you serve the orange slices and you serve the little sugar cookies and you had the milk out and you did it all at the same time family style. The kids didn't down all the cookies before they ate the rest of you know. They chose the tacos and they had some carrots and they really places. Yeah hi brian. I'm sorry but i'm going through. This live right now and i cannot stand by listen to this perfect world situation. I honestly that's amazing for those kids. And maybe kid is just wild but because because they they knew that it was there that it was available that it was part of the meal and they would each get one well that i think that was in no matter. What exactly they just didn't put it on either. Played a few right. I've seen my niece and nephew. Though were they know they're going to get dessert at the end but half to finished their meal too. I mean i guess that's not quite sent them all at once but but here. Here's why i think we've gone to the desert comes after you finish your meal because you put it on theoretically it makes sense to me but in practice you put everything there and the kid eats the desert right off the bat and then they don't finish the important protein on their dish. And then you're in this big battle like you need to finish all of it. I give you the option you went there. I fine because we're trying to be all good like everything's available and then but then you didn't finish and now you didn't eat which you needed to announce a big argument about it and now you don't sleep well. Something's going on here time. Did it take time for the kids to create a behavior like that or was it something that they initially did the first time that you put it all out there also key also keeping cookie end of this is this is a a small portion controlled item. It's not like an eighth of a cheesecake. That has like a whopping five hundred calories than just plays the meal. I'm talking about the size of an oriole. i'm talking right. It's something modest. I can see that over time. Okay if i eat my food. It'll still be there. So i'll do both or or not but yet battling to finish the plate. Have you ever seen the little psychology films where they put kids in room with a secret camera and they left them with a slice of chocolate cake or and they said if you don't touch it you can have twice as much after ten minutes and the patients chance right. Yes watch all the mom. And dad's go through during quarantine with can't some of these kids amazed me others them going back to the habit thing that wasn't so much an intervention that that or behavior that the children chose but that was presented to them and like we talk about getting kids to eat right role modeling presenting it to them in a very neutral way but repeated multiple times. And that's what i was talking about the the implementing. The new behavior is repeated multiple times so that it becomes that becomes the second nature. It becomes the expectation of not sitting down and stuffing your face when you watch tv but maybe popping in that that night guard right right. Yeah exactly yeah and that's where it takes. I think practice with these things. Implementation is okay. Now you have to exert some discipline in sticking to your plan of how you created the plan with hiv. Basically you're implementing the plan and that's where it takes that discipline to follow your plan and not deviate too much from that. I imagine exactly okay. So that's that's h we gotta get to the t. Step five and the last step in the process t is tailoring the plan so that means you can tweak What triggered youth parented with or the alternate behavior to overcome. Whatever obstacles might come in the and so you have to monitor and evaluate to get there. So i'm going to give an example of Another h t a whole nother scenario. So let's say the healthy diet. This person says okay. I need something high in fiber and low in saturated fat to help lower cholesterol. that's their healthy diets. There a is. Why can't i get that done. Well i'm asking myself i'm assessing. I don't have time to cook. I end up eating out and frozen meals etc. So be they say. Okay the behaviors. I'm going to do instead of fried foods and heavily cheesy items instead of ordering those a water you know salad and vegetable side dishes and things without dairy so they plan that intervention. They said okay so now. I'm trying to order those things and i find myself when i'm scanning the menu trying to get lean select us leaner selections and get more fruits and veggies I'm out of time. it's. I'm i'm actually getting to my meal so late that i'm ordering quickly can't find them blah blah blah so then they have to tweak their plan and say okay well if the menus too overwhelming alternate now they need to maybe download apps that they can save favorites on the. You know the preorder menu or identify the pdf menus for sit down restaurants of of what they're going to get once they get there and so maybe it's not at the moment of ordering but they're making their decisions ahead of time and that's their tweak is they have to be able to do something a little different but still follow the same Objectives

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