“Don’t forget to place your Costco order.” A friend reminded me as I wrapped up for the day.
Usually the list consisted of foods that would last me 2 weeks. I load up on things like yogurt, chicken, milk and frozen berries - you know, good bulk buying items. Knowing what my main protein sources are makes planning meals so much easier. While the ingredients are similar weekly, it still gives me enough flexibility to create meals that fit with the time I have available.
But the biggest benefit of having a system to eliminate guessing what you're eating or have in your pantry - simplifies this whole nutrition thing. So much that, you are left with being able to focus on other areas that need attention.
Most people start off by putting all their eggs into working out, until they later learn that it is only a small fraction of what supports your overall health.
Even more so, as the end of the year approaches, instead of neglecting nutrition because it feels hard or restricting - let’s explore how to get strategic before it gets hectic.
Redefine “Prepping Meals”
You might have heard it before - meal prepping is the way to go- you cook all your meals on a Sunday and during the week all you have to do is heat it up.
BUT that is one approach to preparing.
Preparing meals is anything that eliminates overthinking what you will eat during the week. This allows you to pick something that fits with your lifestyle and the effort you can put into cooking.
Here are examples:
- Write a grocery list ( eliminate roaming around the store while hungry and potentially buying what isn’t going to support you and your goal.)
- Pick what day(s) to eat out AND where you plan to go (there are plenty of healthier foods on menus)
- Get ingredients ready the night before
- Have/create quick grab-n-go snacks
- Bulk make your breakfasts
The intention is to pick something that works for you and doesn’t feel impossible. Like anything else, it takes a bit of effort. Don’t be afraid to explore different options or mix and match.
When you recognize that you don’t have to change the way you approach nutrition all at once it takes the pressure from having to be perfect. Meal prepping is just a system to help you stay on track, and guide you when things get challenging.
Bare Minimum Nutrition
As much as you try to have a clean cut plan sometimes…the unexpected happens.
That means you have to prepare ahead of time how you’ll navigate those circumstances by having your bare minimum nutrition goal.
If everything that could go wrong does, what is the smallest action you can take with the bigger goal in mind? What, no matter how small, would still keep the needle moving forward?
Think of this as your buoys to aim for when you feel like you’re overwhelmed. It’s something you don’t have to think about, it just is.
This can look like:
- Focusing on adding more protein to a meal you have while eating out.
- Making sure you hydrate throughout the day.
- Having an emergency car snack when you’re out later than expected.
- Knowing how to say ‘no’ to food that doesn’t fit your diet.
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Reflect on what has taken you out of the game in the past.
Maybe it's a last minute work call that cut into your lunch or you have to go to dinner with the team. Or you feel your stomach telling you it’s hungry as you’re stuck in traffic on your way home.
Instead of getting caught off guard, be proactive and set up your bare minimum goal. This way you can pivot without overthinking it and bounce back when things have to shift.
Master the Bounce Back
One of the bigger attributes to being able to achieve goals is being resilient. Your ability to return from a setback and continue takes effort. Sometimes it feels like a daily battle and other times it can feel like longer stretches full of challenges.
It’s part of the process - having to navigate setbacks, challenges or roadblocks..
The great thing is you can build your resilience through a few practices. But the most well rounded and impactful I’ve come to witness is self-talk.
This isn’t being overly positive, it’s about acknowledging that things are a little bit harder and it’s okay.
Notice what you say to yourself when your “plan” is interrupted. Do you automatically talk down to yourself and give up? Or do you give yourself permission to adjust and pivot?
Self-talk is an effective tool because over time your subconscious mind believes the repetitive statements (whether they’re true or not). So why not repeat phrases that encourage you to continue moving forward?
If you want to bounce back quicker, flip the script to promote taking one small step regardless of the situation. Make sure they are action-oriented phrases and pair it with concrete action.
For example, instead of saying “I can’t do this.” try one of the following:
“I’ll do what I can, even if it’s not perfect.”
“I can get better by showing up and practicing.”
“I choose to take action, even if I'm uncertain.”
By giving yourself an opportunity to show up, you reinforce that this matters. Your goals matter. You matter.
And well, nobody it was easy.
Changes or unforeseen circumstances happen all the time. That doesn’t mean you stop when things get hard, if you did that, you’d never get anything done.
Most importantly what you need to remember is that you have the ability to look ahead and create a strategy to navigate those moments. And if things ever get really tough, you know how to get back on track without beating yourself up.
If you need extra guidance to create some strategies, don’t hesitate to hit “reply”.
-Milchu “Strategic Nutrition” Perez