What We Don’t Allow in the House
The power of your environment. When it comes to achieving our fitness goals, what we keep around us can make or break our progress. Let’s talk about food. What we have readily available to eat plays a huge role in what we end up eating, and removing things can be even more important.
Think about it…we live in a modern, westernized society where hyper-palatable and highly caloric foods are readily available. A focus on nutrition is hard when your environment is set up for failure. The first place to start is the environment you can control – your home.
The Problem with Trigger Foods
Ever found yourself grabbing “just one” of a certain snack, only to end up eating way more than you intended? That’s the effect of what we call trigger foods. Trigger foods are those items that once we start eating, it’s hard to stop. They’re often high in sugar, salt, and fat, which can make them highly addictive and cause us to overindulge.
Here’s the thing – many of us have a few specific foods we know we can’t control ourselves around. For some, it’s chips; for others, it might be cookies or soda. And while it’s perfectly okay to have treats now and then, when those treats are always within reach, they make it tough to stick to the balanced, nutritious meals that support our fitness goals.
“Out of Sight, Out of Mind”
We’ve all heard the saying “out of sight, out of mind.” And it’s a powerful strategy when it comes to nutrition! If any food is a trigger for you, then it hasn’t earned a place in your new and healthier household. If you don’t keep your trigger foods in the house, you’re less likely to reach for them on a whim. It takes away that split-second decision, that impulse to snack, because those foods just aren’t there. It also helps reinforce the choices you do want to make – like reaching for fruits, veggies, or a handful of nuts instead. Control the pantry and build your habits from there.
This isn’t about banning foods forever or being super restrictive though – it’s about creating an environment that helps you stick to your goals. If your home is filled with foods that nourish you and keep you on track, it’s much easier to stay motivated and focused.
Here’s a quick list of some common foods that often derail progress and why you might want to consider swapping them out:
- Sugary Snacks: Cookies, candies, and other sweets can lead to a crash in energy, which can interfere with your workouts and make you crave more. Try swapping for naturally sweet foods like fruits, dark chocolate, or homemade protein balls.
- Chips and Other Fried Snacks: It’s all too easy to eat a whole bag of chips, and they’re loaded with unhealthy fats and sodium. Instead, try air-popped popcorn, roasted chickpeas, or veggie sticks with hummus.
- Sugary Drinks: Sodas and sweetened teas can rack up empty calories without filling you up. Reach for sparkling water with a splash of lemon or lime juice, or a cup of unsweetened iced tea.
- Ice Cream: It’s easy to eat more than a serving of ice cream in one sitting, especially when it’s creamy and delicious. For a frozen treat, consider Greek yogurt with berries or a homemade smoothie with frozen bananas.
Tips for Maintaining a Supportive Home Environment
- Plan Your Shopping List: Stick to a list that includes whole foods and only buy treats on special occasions.
- Use Smaller Portions: If you do keep trigger foods in the house, try portioning them out into smaller bags or containers so you’re less likely to overdo it.
- Find New Go-To Snacks: Test out some healthier alternatives to see what satisfies you. Over time, you’ll find new favorites that fit into your goals.
Remember, We’re All in This Together!
The journey to better health and fitness is challenging, and we all have days where we feel tempted. By keeping a “safe zone” at home, you’re giving yourself the best chance to succeed. And remember, none of this is about perfection. It’s about creating habits and an environment that will serve you in the long run.
Shaping your environment is a huge part of your success. Let’s stay focused and make our homes a place where our goals can thrive!
~ Coach MJ