Progress, NOT Perfection

 
progress.jpg
 

Do you feel ready to make BIG changes in your life and yet you are waiting for the *perfect* time to implement those changes? Perfectionism is a plague. The need to feel, be or wait until everything is *perfect* only ends up creating excuse after excuse after excuse. If you really think that there will ever be the perfect timing, circumstances, or anything else to start along your personal wellness journey, no matter what your goals, hopes and dreams may be, then you will find that you will never make it happen. 

Perfectionism is loaded with fear. It is loaded with negative self-talk and feels safest and most in control when it is ruminating on the fantasy of change rather than on allowing yourself to take imperfect action towards change. Change is a process and requires many steps. The change process involves your emotions, mindset and an ability to shift your perceptions about what you want. Having a BIG vision is helpful, but when it comes to putting the change you want into action, it is most helpful to start with small, doable steps. When you consistently place your focus, effort and mindset into completing these small steps, you inevitably will create progress.

Perfectionism will tell you lies such as, “you will begin your personal wellness journey or work on your vision and goals after the trip, the wedding, the weekend, this or that holiday…” only to have something else that will trip up your ability to be *perfect* only causing a constant delay of just starting. It is imperative to change your mindset, change your focus and change your perspective to one of “try, one of today is the day, to one of imperfect action is still action.”

Here’s the cool thing about taking imperfect action, even if the outcome isn’t exactly what you want, there is still outcome. Even if your goal is not at 100% by your desired timeline, it’s way more likely to be some % closer than if you were waiting around for just the right time to begin. Let’s say your goal is to eat 7-10 vegetables and fruits per day or to exercise for 30 minutes 3-5 days/ week or to take a yoga class 2 x’s a week. Let’s say you reach the goal 60-80% of the time each week, how would that feel? How would it feel in comparison to not setting the goal, to not create and move towards your action plan and still be waiting for the *perfect* circumstances to begin your personal wellness journey? Yeah, that’s right, not so great! Whereas 60-80% is pretty great given that change is hard and life is busy and constantly distracting.

Let your new mantra become, TRY. Let your mantra be: what ONE thing can I do today to help move me in the direction of my goal? Let you mantra be: I can do it, I will do it, I have to do it no matter what. Today is the day to start. Today is the day to take any action, no matter how small. Today is the day to set out on the journey towards the change you want. Start with your vision, then set your goals, then create your actions steps, then create a plan and then do one thing every single day that moves you in the direction of the life that you want to live. I know sounds simple, but it’s definitely not easy. Perfectionism does not just go away without a fight… This process requires daily focus, review and action. This process requires dedication and pushing through many difficult emotions, thoughts and fears.

Motivation can be hard to come by so having a determined mindset is where you begin. Your journey is yours. It does not have to be *perfect*. If you are suffering from perfectionism, ask yourself why. What happened in your life that made you feel as though being *perfect* was the only way? Ask yourself what messages you received about being *perfect* that have led to feeling stuck, stagnant and the inaction that is happening in your life at this time as a result. Please be kind to yourself. Remind yourself that your perfectionism is not useful. When you try, even not knowing what the exact outcome will be, know that it will feel awkward and uncomfortable in the beginning. The concept of being *perfect* at all is a myth. No one is perfect. Offer yourself a moment to acknowledge this and then decide what imperfect action you will take TODAY! Let me know what action you do take and how it feels, I’d love to hear from you!

Focusing on Nutrient Density within Your Personalized Approach to Wellness

Eating in a way that supports nutrient density means that you are taking in a wide variety of nutrients with every meal. Our bodies are designed to function on nutrition and require nutrients for each and every cell in our bodies to function optimally. The food you eat literally becomes your cells, tissues and organs. This makes it pretty important to take in a healthy dose of nutrients every meal every single day.

The essential nutrients that our bodies need to function optimally are fiber, vitamins, minerals, protein, carbohydrates and fat. I also feel that taste is a nutrient, if your food does not appeal to you it most likely won’t make you feel as good as if you were choosing foods that actually bring you some pleasure and satisfaction along with the nutrients. When you focus on foods that are nutrient dense, meaning they contain several of the nutrients listed, you are nourishing your body as it is meant to be nourished.

colorfulveggies.jpg
 

This is where eating a variety of colorful veggies comes in! Vegetables are loaded with nutrients necessary for our bodies to function in optimal condition. There is a ton of research surrounding the benefits of eating more fruits and vegetables daily. The field of nutrition can be challenging to follow in terms of what to eat, what not to eat and even when to eat it. It seems what’s considered the healthiest way to eat one day is proven to cause an early death the next! However, there are no dietary theories out there that say don’t eat your veggies, so this is where you can start with confidence. With time and attention on your body, you can create a personalized approach to nutrition focusing on nutrient density and enjoyment.

Creating a personalized approach to nutrition is the healthiest and the most sustainable way to create a nutritional plan. You are the expert on your body and only you can determine how different foods make you feel. One thing we all can do is spend some time evaluating the foods we choose to eat. With each choice you make, you can ask the food “what do you have to offer me?” If it can tick off several of the nutritional boxes and it makes your body feel good, then it’s most likely a good choice. For example, if you are about to eat an apple, asking it this question provides the answer of vitamins, minerals, carbohydrates and fiber. That’s a pretty good nutritional profile! Then ask, “does this taste good to me and does it make my body feel good after I’ve eaten it?” If the answer is yes, most likely that’s a great choice. If you ask a donut what it has to offer, it doesn’t have quite the same response as an apple! That does not necessarily mean that you don’t eat the donut, but you might ask yourself why you are eating the donut. If you are an emotional eater, you just want to be certain the choice is not emotionally based, as the donut will not satisfy your needs and you will be searching for the next way to squash your feelings with food over and over again.

Food is powerful. It provides our lives with pleasure and fuel. When we are eating in the right balance for our individual bodies, it has the power to heal and to create a life of vitality. Every time you ask your food what it has to offer you and the majority of the time it can answer with a few nutrients, you are on your way to creating a healthy body and healthy mind. This is not about perfection, it is about empowering yourself to make the choices that align with your personal health and wellness goals. This is about creating the healthy mind and body that you desire.

Grocery Store Survival 101: 5 Strategies to Stick to Your List

 
grocerystore.jpg
 

The grocery store can be one of the biggest hurdles to staying consistent along your path to healing your relationship with food. The grocery store bombards us with messages about how great we will feel and how much fun we will have when we down those sodas or eat those cookies. The truth is (aside from these items barely even qualify as FOOD) that the grocery store is a major feat to be conquered when embarking on a wellness journey.

I have put together a survival guide with five tactics to help you remain focused, to not give in to your Deal Maker and to create an opportunity for the grocery store to be a place where you can grow your Inner Strength! If you are not familiar with the concept of the Deal Maker—it’s that part of yourself that attempts to sabotage your progress. The Deal Maker is always try to make a deal to keep you stuck because it is very fearful of change. One of places the Deal Maker loves to show up and cause trouble is the grocery store! Your Inner Strength is the part of yourself that you are working to build, to grow and to continue to empower.

What are some of the most common examples your Deal Maker uses at the grocery store? Here’s a few examples:

            “You will only eat just one—every once in a while”

            “You have a hard week coming up, you DESERVE a treat”

            “So-and-so really would enjoy this______________, you can get it for them”

            “Just this once…”

Any of these sound familiar? The grocery store is hands down the most difficult element to wrangle because the food industry pays good money for product placement, advertising, graphic design and they appeal directly to the part of you that takes over with Deal Maker based thoughts.

Here are some tried and true tactics to tackle grocery shopping like a champ! 

1.    Never ever ever go to the grocery store when you are hungry.

I think this strategy speaks for itself, but I will elaborate a bit. When you enter the grocery store hungry you are way more likely to give into Deal Maker thoughts, to over spend and to purchase foods that you do not have on your list. To ensure success at the grocery store be sure to have a snack before hand to avoid any excessive hunger.

2.    Pre-plan what you will eat for the week and create a specific, detailed list for your shopping trip.

I know you most likely always have list when you go shopping—so that is not the main challenge! It is sticking to your list that takes effort when you are confronted with all the choices at the store. When you are armed with your list and have specific ingredients for specific meals, you create a better chance of actually sticking to your list.

3.    Practice visualization before you step foot in the store.

This is a such a helpful practice, it is also referred to as “cognitive rehearsal” and has been shown to help stick to your choices because you have practiced what you will do mentally or essentially “rehearsed” it before shopping.

Here’s how you do it: first, plan what you will need for your meals and write out your list, be as specific as possible. Then close your eyes, take a couple of deep breaths and visualize yourself at the grocery store with your empty cart. Picture yourself only placing the items on your list into your cart. Picture yourself passing by any “tempting” foods that you do not want to buy, notice how it feels to pass those by… Picture yourself in the check-out line, only purchasing the items on your list, notice how that feels. Picture yourself at home putting away the groceries—only the one’s from your list, notice how that feels. Take another deep breath and go to the store. Once you arrive at the store, if possible, practice the exercise again. This is a super effective tool to as it engages mindset and your emotional world. By practicing mentally first, you get to feel the positive feelings of sticking to your list and how empowering it is to feel in control of your choices.

4.    Shop the perimeter of the store.

The interior of the store is often where all of the packaged, processed, devoid of nutrients foods live. When you shop the perimeter, you are shopping for perishable foods which are fresh and therefore offer more nutrients. If you don’t come into contact with certain foods you are less likely to circumvent your plans and your grocery list. If you do have to go into the interior for some particular product, practice your visualization exercise first!

5.    Use technology to your advantage!

Nowadays there are so many helpful advances to grocery shopping, from Instacart to free delivery to curbside pickup, these options are super helpful and convenient! If you avoid having to even step foot into the store you avoid the possibility of being tempted by any triggering foods. I personally have enjoyed having groceries delivered. I have found that this not only forces me to have a plan, it also helps me save money on temptations at the store in the form of “sales” or other foods that look tasty but really I just don’t need.

I hope these strategies make your grocery-shopping and decision-making process related to food a little more simple. What strategy on the list will you try? Let me know! I’d love to hear if these are helpful for you!