Create Your Own Eating Plan Using These Tips
By Kat Gal
Imagine waking up with a headache that stays with you all day and is still there the next day. What do you do? Besides hoping for a nap, you probably run to google to find ways to stop your headache. Or maybe you fold and grab for the Ibuprofen (wreaking havoc on your gut in the process).
In today’s world, it is so easy to find information. You go on the internet and through keywords and questions you find millions of articles and resources. You might’ve found this article that way, you might’ve found this whole website that way. And we are glad you did! We have so much amazing information, tools and resources for you to become your best self.
But although you read several articles on nutrition, health and well-being, maybe you’re still a bit confused. One article says this, but the other one says that. You are not sure what to believe, what to try and where to start.
The truth is, the “right” information all depends on you – what is right for your personal body, mind, soul and situation.
It is difficult to argue that a whole foods diet that is organic and high in plant food is the best and only way to create a healthy body. You need all those real foods – yes, the foods without a label – to meet your nutrition requirements and create an alkaline environment to be healthy and feel your best.
Yet, within this, there are also so many varieties and so much wiggle-room. Your age, sex, ethnicity, geographic location, current health, activity level, genes and family history can all affect what diet works the best for you. It can be overwhelming!
Breast feeding mothers will need different nutrition than teenage girls, pregnant women or women after menopause. Men in their 60’s have different requirements than little boys, young adults and middle age men.
Children, teens and adults of different ages have different needs. Athletes have different requirements than those who only walk 20 minutes a day. Dealing with a serious illness often requires a different regimen than those being in top shape.
Some people thrive with lower fat diets, while others need a medium or higher fat intake. Some people have a few or many food sensitivities and food allergies. People have different ethical choices, cultural habits and religious beliefs. Some feel the best when eating raw food, while others digest cooked food better. You may crave different foods in different seasons or under different life circumstances. And the list goes on.
As you can see, while it’s clear that we all generally need organic, real, whole foods that are mainly plant based, it can be a lot of work to understand what you personally need.
But I have GREAT news for you!
The reality is – YOU are the expert of your own body. Embrace this truth. Be your own researcher. Experiment. Notice how you feel. Try new things. Slowly you will figure out what is the best diet for your body. Honor the signals you receive and you’ll be well on your way to cultivating the right plan for your unique self.
Getting started doesn’t have to be complicated either. Start with 1 meal and build from there.
Let’s take breakfast, for example.
1. For one or two weeks, eat a completely different breakfast every day. Have a smoothie or a green juice one day. Have oatmeal on another one. Try scrambled eggs for the next. Then try a salad. Try some fruits. You can even skip breakfast for a day. If you typically eat a less nutritious breakfast, try that out for a day and pay attention.
2. Write down how you feel each day. Did you enjoy your meal? Was it satisfying? Did you get hungry soon after or felt satiated for a long time? How was your digestion? How were your food choices later in the day? How did you feel emotionally?
In the end of the experiment, pick the top 3 breakfasts that made you feel the best. For the next 3 weeks, experiment with these breakfast options.
Week #1 is breakfast #1 every day, week #2 is breakfast #2 every day and week #3 is breakfast #3 every day. You can alternate recipes, of course. If you have green smoothies one week, try different varieties with more or less fruits, with different superfoods and different textures. If you have oatmeal the other week, add cinnamon one day, add fruits the other one, try it plain – get creative.
Again, keep a journal. Notice how you feel physically and emotionally. Many people don’t realize that food impacts more than their tummy. Food literally affects every aspect of your mind, body and spirit.
By the end, you should have a pretty good idea what breakfast works the best for you.
Continue experimenting with your other meals and snacks. Try new recipes. Play with your portion sizes. But also try different activities: walking, running, rebounding, basketball, tennis , dancing and so on.
Keep noticing how you are feeling. Make changes based on your needs.
If you feel like you need more support and guidance, don’t hesitate to hire a health coach. You will be surprised how much they can help. Regular doctor visits can also help you see your progress and notice possible health needs.
But don’t forget: you are the expert of your body, you are your own researcher and you are your own healer. You can do this!
Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
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