TTT: Not sure how to build a solid nutrition plan? Start with your DBRs.
Is your diet random or regular?
What are your Dietary Big Rocks—those things you are committed to doing every single day that are in line with your desired health and fitness outcomes?
If it’s not a question you can answer easily, then chances are you don’t have them yet…which likely means your daily nutritional choices are a bit random…which means in turn that you’re likely struggling.
So how do we move from struggling, and maybe not being able to see the forest for the trees to eating with intention, purpose and getting better results—without stress or another regimented diet plan?
By identifying the Big Rocks in our diets—the 3 things that have the MOST impact overall on our health, wellness, weight, body fat percentage, or athletic performance.
Just a couple of weeks ago, I’m discovered that I’d gotten away from mine throughout the month of May!
Life’s pace picked up, my dad came for a month-long visit (so grateful), the kids both had birthdays and celebrations, I went on 2 short road trips (again, grateful)….Long story short, my diet became more random and haphazard than I’d like or feel comfortable living with.
So I’m taking this opportunity to redefine my own DBRs. But this also means that I need to clearly define just what the desired outcome of my nutrition really is.
I’ve been listening to several podcasts all about fat loss lately, because that seems to be what most people I talk to seek help with.
I found myself trying to change my own eating patterns to comply with those fat loss guidelines over the past few weeks as well, because the advice given was sounds and seemed effective…Except I was starting to get more off-track with my own diet by complying with rules that didn’t fit MY needs.
I didn’t even realize what I was doing (trying to override my body’s signals and needs in order to do ‘the right thing’) until about a week or so ago when it hit me over the head: I’m not eating for fat loss—that’s not MY goal!
I want to be eating for hormone balance (learning as a I go!), maintaining or even creating more lean muscle tissue, and getting stronger/improving my athletic performance. Which, in my personal diet, looks very different than when I’m eating for fat loss!
So my updated DBRs with MY current goals in mind, are:
*Prioritizing Protein: eating 5-6 servings of roughly 20 grams per day
*Getting AT LEAST 5 servings of veggies daily, and more is always better
*Including healthy fats (Omega 3s) for their anti-inflammatory properties and because they add taste and fullness to my meals
Then, once I defined my DNC’s then I got to work on putting them into daily actions!
Here’s how I did it:
- baked a big batch of salmon filets which I ate for lunch with a salad many days
- added veggies and protein at breakfast via a variety of scrambles
- made half my plate veggies in the evenings
- had Quest bars for a snack most days
- baked a bunch of chicken breasts and boiled eggs for easy to grab protein
- cooked using olive oil and coconut oil
- used avocado and cheese as condiments in many of my meals (esp. scrambles, salads and wraps)
- got bagged salad a couple of times in the week, too, because the convenience is well worth the cost these days
- had my kids cut veggies in the evenings
- stocked tuna and beans in my pantry, and whole wheat tortillas in the fridge, so we could have wraps of some kind OR black bean burritos—always a filling and tasty 30-minutes or less meal.
- **Cooked everything in double batches to save me time making meals later in the week. This is KEY to my success—or lack thereof some weeks!**
Once I’ve got the basic structure for my diet, and the ingredients for the next couple of days ready to go, it’s ‘plug and chug’ time.
Like I’ve said before, I don’t count macros or calories, I count PORTIONS. If it seems like I’m not getting in my DNC’s, then I ‘double-down’ in the afternoon and evening (like having a #BAS—big-ass salad, for example).
I find it WAY more effective and WAY less stress to focus on what I’m putting IN to my daily diet, rather than what I’m taking (or leaving) out.
I continue to plan in my indulgences, too, because deprivation and restriction are NOT part of my sustainable eating plan.
After I have my DBRs worked in, then I also add in carbs as sides when I wanted them (sweet potatoes, a slice of toast, some noodles—whatever was available/sounded good), and I make sure the foods I eat taste good while I meet my DBRs.
Every meal was satisfying, had a little variety most days, felt SO much better and so much less bloated after 4 days of consistency. Phew!
So what changes or goals are you working on in your daily diet right now?
Whether our goals are to lose weight, lean out a bit or decrease body fat, create more shapely muscles, develop increased muscular strength, speed and endurance or simply to maintain a stable level of health and wellness, our DBRs matter.
Our success or continued frustration hinge on the daily nutritional choices we make.
And this is why defining our DBRs matters—they help us:
- focus on the DO’s in our diets
- focus on Including foods in our diets, not Excluding them,
- keep focused on taking positive and proactive steps towards eating and feeling better instead of having us all hung up on avoiding foods or resisting urges or cravings.
So I’ll ask you again:
–> Is your diet random or regular?
–> What are your Dietary Big Rocks—those things you are committed to doing every single day that are in line with your desired health and fitness outcomes?
If you’re still not sure, then it’s time to start by defining your goal(s).
After you have your goal(s) defined, then it’s time to consider:
- a) what your biggest challenges are—the things that might be interfering with your goals, and
- b) what things might be the MOST helpful in getting your eating more aligned with your desired outcome(s)!
Wherever you are in the process, look for the lessons you can learn from your mindset about food and your daily behaviors, make sure to celebrate your small wins, and look for the places where you can make the most impact in your diet without making yourself crazy.
And on that topic, I’m beginning a 10-week email series called ’10 Steps to a Livable Diet,’ which is a condensed version of the coaching I’ve done in my Get REAL Fit lifestyle coaching group AND my ‘Nourished Mind’ program.
If you’re ready to stop chasing your tail and beating your head against yet another diet wall, then maybe you’re ready to try creating a ‘Liveable Diet’ of your own.
Over the next 10 weeks, I’ll be sharing my 10 steps for ditching the diet mentality for good and creating your own flexible, adaptable and permanently effective ‘Livable Diet.’
Sign up here to get my ’10 Steps to a Livable Diet’ email series delivered to you:
Each Thursday, I’ll be sending out a single step in the process, with actionable tips and even a cheat sheet to help you start on the path to diet freedom and creating your own adaptable, sustainable, effective Livable Diet.
FYI: there is ZERO obligation to do anything or purchase anything—it’s purely for educational purposes and I just wanted to make sure you had to opportunity to take part and start tuning up your diet and eating habits RIGHT NOW.