Breakable Bad Habits
January 24, 2023
Written By: Eva Papadogiorgaki
Breakable Bad Habit #1
Eating ‘something sweet’ after dinner.
You don’t need it.
Your brain doesn’t need it, your body doesn’t need it, your mouth doesn’t need it. Cravings are BS in that they come from our brain, as opposed to our body telling us we actually need this. Unless you’re one of those people who are extremely tuned in and actually listening to your body, and if you are, you know quite well that those messages from within come in the form of “…drink water”, “move me”, “stretch me”, “sleep” and you get the point.
For those of us who are used to ‘a bit of something sweet’ after dinner, breaking away from the habit will be hard, but not impossible. But you need to have some patience (about 7-10 days worth of it)
Here are my tips to kick the dessert habit!
Instead of your typical cookie, piece of chocolate, ice cream, etc. have a couple pieces of dried fruit; dried apricots, dates or figs
1 date with 1 tsp peanut butter will help satisfy the craving for sweet + rich
A few frozen grapes! They’re juicy and sweet and seriously satisfying. You just have to remember to put them in the freezer earlier in the day
Naturally sweet tea, like Licorice Root is fantastic – you won’t believe how sweet it tastes on it’s own and it’s 0 calories. Add a small splash of milk if you prefer it creamy
Go for a 20 minute walk after dinner. Benefits are two-fold: walking helps digestion and chances are by the time you get back you’ll have lost interest in dessert. It’s a quick trick to redirect your brain.
If you’re not into walks, use the same redirecting trick using another activity but it has to be something you enjoy! And it doesn’t matter what. Scrapbooking? Reading comic books? Maybe it’s watering your plants or playing with your pet, but whatever it is, make sure you’re actively doing something and not sitting on the couch watching reruns of Friends.
Try them all, or just a few, it’s up to you! But if you’re at all interested any of the following benefits, I strongly suggest you think about what your dessert is doing for you.
Improved digestion
More stable energy levels
Less chance of a “food coma”
Better sleep
Less chance for bloating
Less sugar = milder period cramps. Seriously. Remember to thank me later.
A key factor in weight loss!
Nutritionally speaking, sugar can even interfere with the absorption of nutrients, so you really don’t want to be eating it after a meal. If you must eat dessert, you’re actually better off enjoying it in between meals!
However, if you’re someone who craves sugar constantly and even throughout your day, there could be a blood sugar imbalance, a nutrient deficiency or perhaps you’re just not eating the right foods and right amounts for you. Speak with a Nutritionist who can help develop a program just for you.
Breakable Habit #2
Skipping Breakfast
For the chronic breakfast skipper, this is going to seem impossible. But remember! People change, habits change, life changes. Point in fact: In my twenties my breakfast consisted of black coffee, period. Fast forward to now, I still can’t have a big meal first thing in the morning, but after I move a little I have a smoothie. Then an egg. Or yogurt with fruit. We evolve.
Start small. If you’re not into smoothies start with a piece of cheese (I said what I said). If you like hard boiled eggs that’s a perfect intro to healthy breakfasts. Maybe you leave it at that. Maybe you have the inclination to have a bowl of oatmeal (freshly cooked or overnight oats which are super quick; stay away from sugar and additive laden instant oats) with some fruit. Whatever you do, remember this: your first priority is protein. Your second priority is fat. This is where the cheese suggestion makes sense. Your last priority is carbs and they should be complex carbs. That excludes bagels, muffins, donuts and cookies.
Seriously, at all costs, avoid “traditional breakfast foods” that have been ingrained in us as healthy! Ie, those bagels, cocoa puffs, muffins and toast with jam! You’ll feel great for an hour, then you’ll crash, then you’ll want more of the same! It’s a cycle. But habits can be broken.
Here are easy suggestions to start feeding yourself in the morning! If you’re out the door fast in the morning and don’t have time to prepare food:
A piece of fruit that you can eat on the road. I.e. an apple, tangerine, pear, handful of berries
Overnight oats. I agree they sound hippy dippy wheatgrass (no judgement) but I will admit they are one of the easiest, no-fuss, complete and filling breakfasts that you can even take on the go! Make them your own by adding any topping you like, but try to incorporate protein in the form of nuts, protein powder or milk of choice.
A hard-boiled egg. This is one of my favorites, full of sustaining protein and you can make a whole bunch and keep them in the fridge for the whole week.
Turkey wrap. 30 seconds: grab a wrap like a tortilla or pita, add a couple slices of organic, nitrate-free turkey, a slice of cheese if you like, roll it up and get going! Alternate option is to use any leftover cooked meat, or even tuna salad.
Once you’ve started introducing your body and your routine to food in the morning, you can start (optionally) to make bigger meals but never too big! You don’t want to be weighed down first thing in the morning.
Breakable Habit #3
Counting Calories
Stop trying to count calories!
But why? How will I know if I’m eating too much and might gain weight? First off, if you’re trying to lose weight, simply counting calories is not an effective way to achieve this. Our energy requirements (calories in) vary throughout the month – especially for women – and even throughout the year.
Second, it’s impossible to count calories accurately for any length of time, even if you’re following nutritional labels. Unless you’re writing everything down or using an app which are extremely time consuming, but even then you cannot be completely sure of the exact calories of the food you’re eating.
What’s worse is that the stress and constant fixation on always tracking what you eat and drink creates a negative mindset with food. And food ultimately should be enjoyed. After all, it is one of the pleasures of life!
Yes, of course you should be conscious of the amount and type of food you are eating (enough protein, healthy fats, antioxidants, etc) but there’s a difference between being conscious about your food and drink intake versus obsessing over each calorie and gram of fat.
A few exceptions to this would be if you have a very particular goal to achieve, such as a body building contest, but even then you should be using the services of a Registered Nutritionist to ensure a healthy balance and nutrient intake. A professional nutritionist will be able to work with you on a meal plan to meet all your needs.
In Conclusion
The takeaway is that although we are creatures of habit, we are also creatures of change. Just as we built any current ‘bad’ habits – we weren’t born with them after all – so can we change them, and in a way that coincides with the healthy life we want to live!