Overcoming Barriers
- “I’m usually so rushed in the morning that I forget to grab healthy snacks before running out the door.” Preplanning, preparing and even packing your snacks in a convenient carryall the night before makes it easy for you to just grab and go in the morning. Make yourself a high-visibility note so you remember.
- “Why bother packing snacks when there’s a vending machine stocked with goodies down the hall?” Vending-machines fare is typically nutrient-poor; processed snacks send your blood sugar on a roller-coaster ride, and rob you of energy and vitality.
- “I couldn’t get through my day without my afternoon soda and candy bar.” By properly feeding your body a healthy balance of high-quality carbs, proteins and healthy fats from whole food sources, you’ll feel energetic and focused throughout your day.
Willingness Affirmations
- I am willing to honor my body by snacking in a way that supports optimal healthy, mood and vitality — and helps boost my metabolism.
- I am willing to respect my cells, tissues and organs — including my brain! — by eating high-quality, nutrient-dense whole foods at regular intervals.
- I am willing to upgrade my ingrained snacking routines in order to experience steadier energy and mental focus — even if it means taking a few moments to pack snacks the night before, or in the morning before I leave the house.
- I am willing to eat fewer processed foods and sodas and reach for healthy, nutritious alternatives instead.
Check-In
Potential Roadblocks
- “I keep forgetting to bring snacks with me in my mad dash out the door.” If you find yourself forgetting your snacks when you leave your home, make a quick stop at a grocery store or co-op to purchase a few items to get you through the day, or for the next few days.
- “The lure of the vending machine is just too strong.” You may be going too light on breakfast or waiting to long to snack. Assuming you've eaten breakfast by 8 a.m., you should be having your first snack by 10:30. Assuming you've eaten lunch by 1 p.m., you should be having a second snack by 3:30. Alternatively, if something in particular is calling you to the vending machine, notice what it is: Is it a candy bar, crackers, chips, or that little bag of trail mix? Pack a similar, healthier version to help you get over the hump.
- “I still fall into an afternoon slump and crave my soda.” It's time to refer back to your challenge from Week 2. Instead of reaching for your soda, fill up your water bottle and add a little juice. Or if you really want some caffeine, have a mug of green tea or a small cup of coffee (sans sugar) after you've had a glass of water.
- “I don't like healthy snacks and prefer my old foods.” It may take a while for your taste buds to appreciate the new tastes from the wholesome, nutritious alternatives. Research confirms that taste preferences can and do change over time. This change will occur with repeated exposure to a new taste; by pairing a new taste with a familiar, favorite taste; and by adding new foods in with a familiar, preferred food. Keep eating the healthier choices and soon you'll find yourself craving an apple with almond butter instead of that king-size chocolate bar.
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