Strengthening the Will to change your nutritional habits

You will notice that I tend to use the term nutritional habits and try to avoid using the term "diet." This is for a few reasons.

1. The word 'diet' tends to have a negative connotation as it is commonly associated with terms such as 'fad diets' and 'crash diets' that are not sustainable and in many cases dangerous. If you want to have lasting weight loss results, you need to have a lifestyle change.

2. Something I heard in my early dance training days was that the word 'diet' contains the word 'die' in it and that kind of stuck with me.

So when it comes to enhancing your nutritional habits; what you eat/consume throughout the day, making good or healthy choices really comes down to will power. Having the will power to resist temptation.

For some people, it is as easy as flipping a switch. And for others it is a little more difficult. I include myself in the former for reasons I can attempt to rationalize, but what it really comes down to, I believe, is that I prioritize my target result over the actual journey when it comes to food. That's not to say I don't indulge myself from time to time in having a burger, hot wings, fries, nachos and pizza. However, when I need to make healthy choices it's not very difficult for me. The end justifies the means which enables me to eat bland food like bare chicken with plain veggies such as sweet peas, string beans, bell peppers, and/or brussel sprouts.

However, not everyone is wired this way. Not everyone can choose veggies over starches, or grilled over fried food. Some people prioritize enjoying the taste of the food. But there are some tricks and tips that you can use to begin transitioning the palette of your taste buds to appreciate healthier options.

Whether you are a light switch person or a person that needs a gradual transition, below are a few tips and tricks that I have successfully used for myself and suggesting to friends and family.

1. If given the option of rice with your meal, instead of having 1 cup of rice, try just having 1/2 a cup of rice and 1/2 a cup of cauliflower rice and slowly adjust the ratio to favour the cauliflower rice over the regular rice. 1 cup of rice is approximately 150 calories (C: 35g F: 0g P: 3g) 1 cup of cauliflower rice is 37 calories (C: 3g F: 0g P: 3g)

   1. I used to work at a pharmacy where recovering addicts would come in regularly to receive their rehab shot (a concoction that gradually reduces the level of the substance they are addicted to, to ween them off the it without putting them into shock or withdrawal where they would need another fix).

   2. If you apply the same principle you can slowly trick your taste buds into adjusting to the healthier option

2. Instead of having fries opt for a baked option, baked potato wedges, baked potato, or mashed potatoes with reduced butter. Maybe even split it with a fist full of mixed vegetables.

3. If you want to have a burger, try having an open faced burger.

   1. Take off the top bun to cut the carbs in half. If you have the option of having a halal or extra lean ground beef patty it will be healthier too.

   2. If you're not a fan of an open faced burger/sandwich or don't want to waste the top bun, try getting a double decker (2 patties) burger and cut it in half. you'll have a top and bottom bun, 1 full beef patty and another serving for another meal (dinner/lunch the next day). This option is also cost efficient because you're essentially getting 2 meals for the price of one.

4. If you want a pizza try opting for the cauliflower crust instead of regular or thin crust. Cauliflower crust is closer to thin crust in texture and taste, but lighter on the carbs. It's a vegetable carb and not a starch carb.

5. Try finding healthier substitutes for foods you tend to consume.

   1. Greek Yogurt Regular 6% Yogurt: 175g is 100 calories (C: 7g F: 7g P: 4g) Oikos Lactose Free Greek Yogurt: 175g is 90 calories (C: 6g F:0g P: 17g)

   2. Low Fat Cream Cheese instead of regular cream cheese

   3. Oatmeal: Instead of using pre-packaged instant oatmeal that has a ton of added sugar and artificial flavouring, use plain oats or steel cut oats and sweeten it with fruits (bananas, mixed berries), honey, zero calorie syrups (SinFit and Walden Farms are good brands, they have various flavours such as Maple, strawberry, blueberry and chocolate).

Everyone has willpower in them. It's just a matter knowing how to tap into it and harness it. Being equipped with the right tools and support you need to channel it and enhance it. The mind is also a muscle and requires exercises to strengthen and develop it.

I hope some of these tips, tricks and recommendations help you they way they have helped me and my loved ones.