Maintaining Good Eating Habits

I am including a Kathy Smith bit of advice for consistency with eating. I will bold a few items, as well as comment with italics.
Melissa

Consistency also applies to eating - which is another question I'm often asked: How do you have the willpower to be good all the time?

Answer: I don't think in terms of "good" or "bad." Rather, I focus on eating in a way that serves me, my health, and my body. And that includes eating all kinds of foods, some of which many people may consider "bad." (Remember: bad foods are really only bad when not eaten in moderation).

If I had to explain it in terms of "good" and "bad," I'd say that you only have to be "good" 80 percent of the time. That allows you, pretty much, to do whatever you want with the other twenty and still not upset the equation. You can splurge on a Nestle's Crunch bar. Indulge your craving for Ben & Jerry's. Give in to the tempting smell of apple pie. Just be consistently on track the other 80 percent of the time.

By the same token, the 80-20 rule frees you from the trap of thinking that just because you ate four potato chips, you might as well eat the whole bag. (Don't eat the whole bag. That wouldn't be in moderation, now, would it?)

For instance, when I was pregnant with my first daughter, Katie, I developed the strongest craving for bacon, lettuce, and tomato sandwiches. While this might not seem strange to you, I'd not eaten a piece of bacon for fifteen years. And yet, I could sit down and eat not one but two BLTs at a single meal. Concerned, I checked with my doctor, who assured me that the craving was normal, and perhaps I needed a little more salt in my diet.

After Katie was born, I fortunately lost my craving for bacon. Unfortunately, I've never lost my craving for chocolate. (How many of you regularly crave chocolate?) This is an ongoing issue for me. In fact, I'm learning to control my relationship with chocolate. I allow myself to eat it once a week - no guilt, no shame, no worry. The other days, I nibble on fresh fruit, or homemade rice pudding, or suck on a piece of hard candy to satisfy my sweet tooth. (I find that making yourself eat fruit throughout the day - for snacks - helps ease that refined sugar craving). I've also learned not to keep large quantities of chocolate around the house. If there were, I'd be tempted to nibble on it every day. I know myself. Giving myself permission to indulge has taken chocolate out of the "bad" food category - and it's no longer an obsession.

I feel a sense of calm about my eating habits. I never feel deprived, and I don't like to listen to someone talk about calories or carbohydrates when I'm eating. (Me neither. Just eat and be happy :) My attitude is, when you're eating, enjoy. And when you're satisfied, stop.

That's what I tell people when they ask for my health and fitness secrets. I tell them, the secret is consistency. The three-month, give-it-all mentality is only good for players in the Super Bowl. But when it comes to developing a healthy lifestyle, it's a day in, day out, week in, week out, year in, year out game plan that leads to success.

Motivational Tip

I've been reading Kathy Smith's book called "Lift Weights to Lose Weight." It's a good book with a lot of images and ready-to-use tips. I wanted to share what I learned from her, and I found her website, so I'm sharing what she says about motivation (it's easier to copy & paste). I am also inserting my own italicized comments along the way, as well as bolding key ideas. Please feel free to share other helpful ideas for keeping people motivated with fitness & health.
Melissa

Be Consistent

What's the secret to health and fitness success? That's the question I'm asked far more than any other.

The answer: Be consistent. Be consistent. Be consistent.

For more than twenty years, I've exercised every day (I'm only at 11, but I'm younger than Kathy Smith). Now, does that mean a full, hour-long workout? No. Some days, in fact, I only have time for ten minutes; other days, only thirty; still others, a strenuous, two-hour hike. There are periods when I'm traveling for a week or so and only able to get in a few minutes of exercise between meetings (yea, vacations are tough for exercise, unless you stay at a hotel with a gym). But whether it's ten minutes, thirty, or a long sixty, I make sure I work up as much of a sweat as possible. Not only because I'm trying to burn off last night's dinner or because I think it'll improve my cardiovascular capacity, but because I don't want to fall out of practice. That's what I mean by consistency - if you fall out of the habit, get right back on track. I agree - don't stop exercising. It's better to half-way do it than not at all. Partial exercise helps you maintain the momentum.

Often when I talk to people who aren't exercising on a consistent basis, I get the feeling that they have the best intentions, but allow one excuse after the next to interfere with their workouts (No excuses! I even exercised when I was crippled. A lot of people exercise when they are pregnant. Make exercise a priority, and you'll soon be addicted). Then, they lose momentum. "I was exercising and then all of a sudden I just stopped," is a common lament. "I don't know what happened; I just sort of quit. I haven't really done it for six months, but I plan on starting again right after my birthday." (You can maintain a level of consistency for anything, be it a foreign language, paying your bills on time, or spending time with loved ones).

But exercise and self-care is not an on-and-off proposition. It's a daily one. If you don't have time to do your regular workout in its entirety you don't abandon the whole thing. That's not the way to approach exercise.

Try thinking of it this way. You have a goal - an ideal, if you will. The ideal is to work out five times a week for at least thirty minutes. But if you can't get in all thirty, then you take what you can. That's the way life works. Just because you fall short of an ideal doesn't mean that you abandon its pursuit. Telling a single lie wouldn't compel you to give up honesty as an ideal any more than accidentally running a red light causes you to break every other rule of the road.

The hardest aspect of exercise is starting again after not doing it for a while. That's why I try not to lose my momentum - so I don't have to start all over again.

Just accept that you'll devote at least ten minutes a day to exercising, the same as you accept that you're going to have to eat, bathe, and dress. Now, those ten minutes may not necessarily be at the gym or on the track. They may be that walk you take by parking a little father away from the office. Or those stairs you climb instead of pushing the elevator buttons. (When you only have a few moments to exercise, find a handful of ones that you can do on the go or at home).

Once you choose to make exercise a daily part of your life, you start to see opportunities for it where before you saw only barriers. That viewpoint begins to create lifestyle changes, and produces a healthier attitude toward life in general.