As Polka Dot Powerhouse sisters, we have abundant schedules with many demands. Sometimes, it may seem almost impossible to eat healthy. Do we have enough time? What are the best choices? What if we need to go out to eat with a client? The truth is—we ARE what we eat. If you want to be on the path to more energy and better health, check out our 5P’s of healthy eating.

 

Prepare healthy meals and snacks in advance. Make a list of what you need before going to the grocery store and stick to it. Chop veggies, prepare protein in the crockpot or oven, and organize your food for the week as you put your groceries away. Clean out your fridge, freezer, and cupboards of anything you currently have that drains energy and detracts from your health and fitness goals. (We’ll talk about a good time for treats soon!)

Pick the best options available when eating outside of your home. Choose whole foods such as veggies, fruit, and protein rather than processed options. With a busy schedule, you may be eating out frequently. Consider the following popular items for protein:

*beef (meatballs, kabobs, roll-ups, skewers, stuffed mushrooms)

*chicken (similar items as beef, grilled tenders, lettuce wraps)

*fish (fish tacos, main dish like salmon) 

*shellfish (shrimp are super easy and popular...try to find wild-caught if possible, with all fish)

Prevent taking in excess calories & overeating by staying hydrated. Water and water-rich foods can help fill you up, which helps you stay on track. Studies have found that people eat fewer calories when they drink more water throughout the day. If you choose to have alcohol, remember it is high in calories even though it doesn’t fill you up. Drink it slowly, enjoy, and alternate with tea or water. Tea is a great option because of the additional benefits it can offer. For example, peppermint tea can soothe an upset stomach and chamomile tea can relax your digestive tract.

Determine your Portions. Did your Grandma make your favorite dessert from scratch? This is the time to dig in! Decide which foods are worth the indulgence, have a reasonable portion, and enjoy each bite! Honor your true feelings of hunger and fullness. Don't waste calories on a treat you don't really like; if it's not fantastic, stop eating it. Whether at home or eating out, use the smallest plate available to help with portion size. Studies have shown that we eat more when we use larger plates.

Probiotics! Refined carbohydrates, sugar, processed foods, and alcohol cause damage to the healthy bacteria in your gut. This makes it hard to digest food, absorb nutrients and neutralize toxins. Nobody has time to be sick. Because 80% of our immunity resides in our gut, taking care of this system is essential to our health.

Try adding sauerkraut, kim chi, Kombucha, and pickled veggies to your plate daily. These foods encourage the growth of good bacteria that aid in digestion, immunity, and overall health. Plain yogurt is also a good option; add your own flavor or fruit to avoid choices loaded with sugars that feed pathogenic bacteria.

If you don't enjoy the taste of fermented foods, taking a probiotic supplement is a great idea. Look for bacteria strains made to survive stomach acid in order to reach your intestines alive.  Ensure the probiotic activity is guaranteed throughout the entire production process, storage period, and shelf life of the product

It's easy to go overboard one day and feel like a failure. In times like this, remember that it takes much more than one day of excess to completely stop your progress. Move on and make your next choice healthy.

Krista Bergman, Certified Personal Trainer, owns Trumi Hudson. She believes in a lifestyle balance that focuses on social, emotional, physical, spiritual, intellectual, and environmental components. Through creative, fun, and challenging workouts, Krista helps her clients develop the physical and mental strength to be successful on a daily basis.