Whenever I work with former junk-food junkies who are trying to make the switch to lean eating they often whine “I don’t want to eat the same boring foods every day.” Well, I’m here to tell you, just because your nutrition plan is healthy doesn’t mean it has to be boring.
Anyway, if you track your eating over the course of a two-week period you’ll very likely find that you already eat similar things every day. The problem is that you are repeatedly eating the same old crappy food.
If you’re one of those people who are afraid to make the switch, relax. Your taste buds will adjust after 4 – 8 weeks of following your new eating plan. Also, as you eat healthier, they’ll become renewed, delivering an intensified sense of taste. This means that you’ll be able to use less salt, etc. to add nice flavour to your food.
Use your creativity when it comes to your food plan and plan ahead. As I always say, if you don’t make a plan, you plan to fail.
Here’s How You Make Lean Eating More Fun:
- Make use of herbs and spices. This is a great way to flavour food without the calories, just watch the sodium and try using sea salt for flavour instead of traditional salt; it provides a better nutritional profile. Use fresh herbs if you can. Some great herbs are: oregano, dill, thyme, basil and rosemary. Some great spices are: cinnamon, nutmeg, cloves, allspice and red pepper flakes. I recommend fresh garlic whenever possible over powdered.
- Use natural and no-sugar-added condiments such as horseradish, ketchup, mustard, salsa, vinegar, HP Sauce, lemon juice, Worcestershire sauce, unsweetened apple sauce and cranberry sauce. Stay away from fat-loaded condiments such as mayonnaise or high-fat salad dressing.
- Add low-sodium chicken broth or vegetable broth to your dishes for flavour.
- Experiment with different healthy cooking methods. Many foods can be baked, grilled, barbecued, poached, roasted, steamed or stir fried. Try all the different methods to see what you like best…but no deep frying!
- Plan ahead and incorporate variety into your meals. Instead of green beans everyday, why not try kale, bok choy, broccoli, asparagus, peppers, egg plant or endive? Make it your mission to find different foods that fit your clean-eating plan. Meats could be pork, chicken breast, turkey breast and lean white fish like sole, haddock, tilapia and water-packed tuna. You can also try sea bass, salmon or shrimp. Bison, eggs, whey and low-fat cottage cheese are other great options too. Carbohydrates should be focused on slow-burning, nutrient-rich foods. Some great examples are sweet potatoes, quinoa, brown rice, beans, legumes, oatmeal, squash, bulgar and millet. Fruits are okay in moderation. The fats you consume can include nuts and seeds, nut butters, extra virgin olive oil, safflower oil and extra virgin coconut oil.
If you plan ahead and incorporate these tips into your diet plan you’ll never get bored. Just remember to match up your diet to your particular goals (i.e. contest prep vs. fat loss etc.). Happy eating!
By the way… I’ll be at the Ultimate Fighting Championship (UFC) 129 Fan Expo Toronto Trade Show at the Direct Energy Centre April 29/30 at booth 1514. The two-day fan festival and trade show features dozen of UFC (and Strikeforce) fighters with autograph sessions, photo opportunities, meet-and-greets and instructional seminars. If you’re there, come and say “hello”!
Yours in health,
Tammy
