OTL Challenge Tips
1. Mindful Eating Tip: Use Your Common Sense To Make Choices
Perhaps you have read recent articles claiming coconut oil is unhealthy, wheatgrass is toxic, or eating fruit is the same thing as eating candy.
But, when we really use our common sense to think about these statements we know these to be ridiculous claims. Virgin coconut oil has been used as medicine for thousands of years and is extremely helpful for improving digestion and boosting metabolism. Wheatgrass comes from the ground, is one ingredient and is one of the oldest foods on the planet. We know that an apple and a Snicker’s bar are not created equal and do completely different things in the body. An apple is loaded with fiber, vitamins, minerals, and antioxidants and provides the body with nourishment. A Snicker’s bar has absolutely no nutritional value and leaves the body feeling unsatisfied and more likely to crave sweet and unhealthy foods.
If a food contains one ingredient, chances are it’s healthy. If a food doesn’t have an ingredient list or food label—it’s a superfood!
Keep in mind that science based information is always changing. The definition of science is the “pursuit of truth.” Scientific method is the systematic pursuit of knowledge, the collection of data through observation and experience, and the formulation and testing of hypotheses or assumptions.
Think about this. According to science, trans fats were once claimed to be healthy and “generally recognized as safe” by the FDA, and were therefore used to replace “harmful” saturated fats over 20 years ago. Science now shows that saturated fats actually contain healthful benefits and make up the integrity of every cell in the body. Now, trans fats will soon be banned from our food supply due to their harmful affects. When it comes to science backed information, keep in mind who funds these studies and/or articles.
You can’t go wrong when you eat foods found in the center of the Food Target and use your common sense to make choices.
2. Habits Are The Secret To Success
Most diets have you giving up things that bring you the biggest rewards. The 30-day no sugar cleanse, the low-carb diet, the 5am high intensity workout will never work long-term. You can’t just eliminate something without replacing it with something that makes you feel equally good or if not better. Plus, saying no every day to your favorite things, is exhausting. Repetition is the mother of all skill and it’s repetition and small steps that lead to habits. Habits are the key to success and are what makes this lifestyle easy and sustainable.
To change a habit, find a way to create the same cue and reward by using a different behavior.
A habit is more than a repetitive behavior, it’s a construction of three equational components that make up the habit loop. Those three components are the cue, the behavior, and the reward.
The cue is an environmental or internal trigger that provokes a behavior. This could be seeing a piece of chocolate cake on TV or smelling the warm cookies your spouse just pulled out of the oven.
The behavior is the actual routine we think of as a habit. These are the things we do on autopilot without having to use much effort. This could be eating a cookie every night after dinner.
The reward is the incentive for making this behavior stick. When it comes to dessert, the reward could be enjoying the company of someone you love while you eat those warm cookies from the oven. Find ways to change your behavior to a cue in order to get a new reward.
3. Form Healthy New Habits with These REST EAT MOVE Practices
We promise that these behaviors will have a huge reward.