3 problems + 3 solutions when trying to build a new healthy eating habit
Let's dig in and figure this out
Your ‘go-to’ newsletter for holistic self + health improvement to unleash your inner superwoman (or man). It’s like a health coach in your pocket!
I have been eating healthy for 25 + years. But, eating a whole cake over 3 days and a daily mocha latte habit led to not feeling so well, fatigue, and weight gain in my 20s. Right then and there, I decided I didn’t want to feel that way and started exercising (more than just my normal sit-ups) and eating well.
I am grateful for that because I have never stopped that healthy lifestyle. It has paid off in spades over the years. I go to the doctor for my preventative visits, that’s about it. I attribute that to my lifestyle. In 2020 my path changed - I decided to start helping others get healthier.
I studied nutrition, fitness, and yoga to help others eat healthier and be fit. What you are reading right now… this is my life passion project. This is what I am meant to be doing. I get up at 5 AM to work on it (with motivation and energy).
I have faced these problems myself at the beginning and in the middle of my healthy eating journey. Along the way, I have figured out some practical solutions.
These problems around trying to eat healthier are a lot easier to solve than most people think.
Problems people face when trying to eat healthier
Problem #1: Lack of willpower
✅ Solution: Change your environment
Set realistic goals around your healthy eating habits. Don’t change everything all at once. One step at a time helps you to sustain your goals. For example, start with cutting out soda first. I know a guy that did this first and instead drank water and he lost 4 pounds the first week. Then a week later, he cut out chips. Deep deprivation right away may set you up for failure.
Get the unhealthy food out of the pantry. If it is not in the house, there is less of a chance that you will indulge.
Use positive affirmations (put them on sticky notes and post them in the kitchen or anywhere in the house). Try this one “I eat nourishing and healthy food that energizes my body and soul”.
Give yourself a reward for your strong willpower. Make it something other than food, such as a manicure, a simple high-five in the mirror, or a new outfit.
Problem #2: Lack of time
✅ Solution: Efficient meal prepping
Dedicate a couple of hours during the weekend to plan your meals and prep the basics. Cook grains like quinoa or brown rice in bulk, roast some veggies, and maybe grill some protein. The idea is to have mix-and-match components ready for quick assembly during the week.
While you’re at it, why not portion out some healthy snacks into individual servings? Think almonds, baby carrots, or homemade granola. This trick makes it easier to grab something nutritious when hunger strikes.
During the week when you’re in the kitchen already, take a few minutes to prep for tomorrow’s meals.
Use your kitchen gadgets to their full advantage. Got an Instant Pot and an oven? Use both! Slow-cook a stew while roasting vegetables. It’s all about being efficient with your resources.
There’s no shame in using some shortcuts like pre-cut veggies, canned legumes, or even quality frozen meals on occasion. Just be mindful of sodium and preservative content. The same goes for pre-cooked packaged meals such as quinoa and rices.
Make large quantities when you cook things like soup or chili. Portion and freeze them for easy reheating on hectic days.
Become BFFs with sheet-pan meals. I have embraced the sheet pan recently and can’t believe I wasn’t throwing cut up taters, chicken and veggies into one pan and baking for 25 minutes - and then dinner is done! I buy organic pre-cut veggies such as brocolli, cauliflower and brussels sprouts for this type of din.
Get creative with leftovers. Tonight’s grilled chicken can be tomorrow’s chicken salad and the next day’s chicken quesadilla.
Problem #3: Lack of money
✅ Solution: Budget-friendly healthy eating
Buy groceries in bulk. The price per unit often goes down when you buy in larger quantities. Think grains, nuts, and even some perishables like meat that you can freeze for later.
Fruits and veggies are cheaper when they’re in season, and they taste better, too. Win-win!
Make it a habit to check weekly ads and plan your meals around what’s discounted.
Go for frozen fruits and veggies. They’re often just as nutritious as their fresh counterparts but can be much cheaper and have a longer shelf life. I roast frozen broccoli quite often, and it’s delicious.
Meatless Mondays! Or any day, really. Plant-based proteins like lentils, chickpeas, and tofu are usually cheaper than meat. Plus, they’re good for you and the planet.
Look for generic brands. Store brands often offer the same quality as name brands for a fraction of the cost. For staples like olive oil, canned goods, or spices, going generic can save you quite a bit.
Instead of buying packaged snacks, make your own. Popcorn kernels are cheap, and air-popped popcorn is a healthy snack. DIY trail mix with bulk nuts and dried fruits can also be a cost-saver.
Here’s a little ‘extra, extra’ for this issue. As I said above, the sheet pan meals are my new BFF. Here’s a FREE mini-recipe book with one-pan-style recipes for YOU to download and enjoy! 👇 👇 👇
Leaving you with this moment I experienced in a lil’ field of flowers 🪻the other day.
Do you ever see something random that reminds you of happy times in your childhood? Doesn’t it take you back for a moment? When this does happen to you, take a moment to ‘be in the moment’ of that memory. All of these memories make up our life —- we learn, grow and expand from each little experience.
This photo I took while on a walk the other day reminds me of when I was young (10-ish), there was a field of daisies across from our house. Like, a seriously massive field of flowers. My siblings and I (all 5) would sit amongst the flowers, and they were almost higher than our heads. I can still feel the awe that I felt…
It is a vague memory, but it brings me back to a special place in my childhood. It’s a memory of playing outside on our mini-farm. We had vast fields, hills, woods, a barn, cows, chickens, horses, ect to keep us entertained.
No cell phones or video games.
Just plain ole’ fun in the dirt. If I ever have grandkids, I hope to live somewhere they can come and play in the dirt, sans electronics.
Thank you for taking the time to join me in this issue today. If you liked this post, I would love it if you shared it with your peeps! You can support my writing with a like (💚), comment, or a paid subscription. YOU are appreciated!
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Thanks for reading! Cheers to a healthier + happier YOU!
I love how you organized this newsletter. Love the problem + solution intro to each section - very to the point! For me, the biggest obstacle is making sure I do groceries a couple of times a week (European style) so we never run out of food. If healthy food is always available, it's more convenient and easier to reach for it than ordering out.
Great solutions Melissa. I always wonder why changing eating habits seem to have the biggest push back with people. People think it is so hard when in reality it really isn’t.