I’ve been thinking a lot about motivation lately. As some of you know I have three boys and sometimes (every day), getting them to do their homework, clean their rooms, or even just wash their hands before dinner can be a challenge! A few weeks ago we found something that motivated them and it’s been working really well – suddenly everything was easier! The past two Fridays in a row they have completed all of their homework and have worked ahead for the following week before bedtime; this left the weekend free from arguments about homework and made the next week go more smoothly!

What is this magic? Motivation. We finally found (for now) a motivator that is enticing enough for them to work towards. Of course this is different for every single person and will change over time, which is why it can be so hard for each of us to choose the healthy behaviors that we know are good for us. I think every single person knows that sitting on the couch for hours while drinking soda and eating chips is not healthy and will lead to weight gain, not to mention health problems. For someone whose poor habits have been ingrained for 30+ years and is surrounded by others doing the same thing, a very strong motivator (or several) is needed to get off that couch! It is much easier to make healthy choices if you have done so in the past and are surrounded by other people who also make healthy choices, but you’ll still need to motivate yourself a little.

Have you ever asked yourself what your motivation is when you want to change a behavior? If you want to lose weight is it because your doctor said something or is it because you want to look better in a swimsuit? Do you want to reduce the number of medications you take on a daily basis? Do you want to grow old with your spouse and have enough energy to get down on the floor with your grandchildren? These can all be great motivators but only if you are being true to yourself. Saying that you want to be healthy if you don’t really mean it won’t motivate you in the end. Once you find that thing that drives you, remind yourself of it often. Write yourself notes, set a reminder on your phone, ask friends to remind you. See how much easier it can be to make some small healthy changes when you are in touch with something that can motivate a change.

Another way to find your motivation is to look into the future. You don’t need to visit a fortune teller, just imagine what life will be like in a year, 5 years, 10 years, etc. Are you going to be stronger or weaker? Look at the people around you and their habits. Your co-worker who is 10 years older than you, but looks fabulous because she exercises and eats a veggie-filled diet could be your future if you follow her example. If you respond more to negative motivators, look at someone who’s health you don’t admire and check out their habits…. not something to emulate. The next time you are standing in front of [insert your unhealthy choice here] ask yourself “will this bring me closer to my goals, or push me further away?”.

I’ve found that there is not just one thing that motivates me. There is a long list including being a good role model for my children, feeling great, being strong, and the prospect of being healthy enough to do what I want to do as I get older. The Dalai Lama said, “The quality of everything we do: our physical actions, our verbal actions, and even our mental actions, depends on our motivation.” What’s your motivation?

A couple of my motivators

In my last post I touched on a long list of food “noes” that some people think need to be followed in order eat a healthy diet.  This includes processed foods, anything not organic, foods high on the glycemic index, sugar, alcohol, chemicals, salt, trans fats, white flour, grains and dairy. It’s a long list so hopefully I can clear up some confusion and help ease some guilt! I typically tell people to avoid highly processed foods but what exactly is processed food, and why should you avoid it? In general, the more processed something is, the further away from its natural state it becomes. Whole foods that look pretty much as you will find them in nature (no wrapper needed) are definitely the way to go most of the time, but is that always the case?

Oatmeal is processed, so is peanut butter, and for that matter so is olive oil. All of those foods are ones that I would consider to be part of a healthy diet. What you really need to look at is how much a food has been processed and how many other things have been added. There is a big difference between the benefit of old fashioned oatmeal and a cereal bar made with oats. This brings us back to label reading, evaluating the ingredient list and using logic when making good choices. Don’t fall for front of the package claims. The less processed the better, but some “processing” in the form of peeling, chopping, cooking, etc is needed to be able to consume most foods and is obviously okay! There are also foods that are not processed but should not be a large part of your diet. For example honey is unprocessed but it is still a form of sugar and firmly entrenched on the sometimes list. Raw milk is unprocessed but I would not advise people to start drinking it.

Overall, stick with recognizable foods, and a short ingredient list. The fewer pre-packaged foods you have in your diet the better, but don’t feel that you need to become a crusader. Enjoy your food!

Are you perfect? I’m not! I read this article the other day that got me thinking about this subject. Very often I talk with people who think that I eat “perfectly” all the time and that I will expect them to follow a “perfect plan” too. What exactly do they mean by “perfect”? Each person has their own take on what that means. Some definitions I’ve heard include no processed foods, all organic food, low glycemic index, no sugar, no alcohol, no chemicals, no salt, no trans fats, and no white flour. Phew, that’s quite a few “noes”, and there are also quite a few people who believe that everyone should also avoid dairy, and all grains too as well as many other foods! (I’ll cover these noes in future posts because there are just too many to cover here!)

Do we need to follow all of these mandates to be healthy? I try to follow the always, sometimes, never principle of eating. The foods on the always list that make up the majority of my diet include vegetables, fruits, whole grains (minimally processed), water, beans, low-fat dairy, fish, lean meats, and nuts. Sometimes foods that I enjoy once in awhile or in very small amounts include cake, ice cream, candy, hamburgers, soda, foie gras, good stinky cheese, bacon, you get the idea! Lastly there is my never list which is pretty much just trans-fats.

Do I get it right all of the time? No way! As much as I try to avoid trans-fat it sometimes finds its way into the house and there are some weeks that are better than others when it comes to sweets, but I don’t just throw in the towel. It is important to keep in mind that food should taste delicious and be an enjoyable experience. We eat for nourishment it’s true, but we also eat for enjoyment and as a way to celebrate with friends and family. If the majority of your diet involves always foods, and you spend a good amount of time being active each week, congratulations – you are on the right track!

When it comes to being happy, healthy, and getting the most out of life, all or nothing thinking isn’t the answer. When we give ourselves such a narrow line to walk it’s a set up for failure. Instead, objectively evaluate your diet and behaviors, then see what you can change for the better. Let’s let go of an unattainable ideal and instead think about what is “perfect” for each one of us as individuals.

A delicious summertime sometimes food!