Archive for the tag - small changes

Nutrition Advice: Just Change One Thing.

Small changes add up to big results.

Big results are the sum total of many small changes that we make day after day.

A few years ago, my dad decided to eat an ice cream snack before bed each night. At a few hundred calories per portion, the sum total of this seemingly small change added up quickly. At nearly 10,000 calories per month, this extra dessert transformed my father’s body with extra fat – and all the accompanying health issues.

While my dad’s situation illustrates the transformative power of negative changes, the same is true with positive changes.

Earlier in the year, I realized that my staple vegetable was the potato. As many as 10 times per week, I’d bake frozen french fries to accompany my home cooked meals. I ate baked fries with sandwiches, burgers, chicken and just about anything and everything else.

Since I was in good shape, I didn’t think much of it – until I realized how few other vegetables I was consuming. So, I bought a steamer, some veggies – and then ditched the frozen fries. To be honest, I’ve never looked back; dramatically reducing my french fry consumption is the single greatest nutrition-related decision that I’ve made in the last five years. I feel healthier, my body is leaner and I’ve discovered a cornucopia of delicious and health flavors. The thing is, the change to my diet was so small. Almost unnoticeable.

I say all of this to inspire you to take a critical look at your own diet. While it might not be ice cream or french fries, there is undoubtedly ample opportunity for you to make a small but significant change in the way you eat. Maybe it’s the daily unhealthy breakfast drink from the local cafe (swap it with green tea), that muffin you always grab (a banana will do nicely instead) or the bag of chips that you usually eat with lunch (easily replaceable with carrot sticks).

Just make one small change in the way you eat and keep it up for several months. I know that you’ll be astounded by the results.

In the comments below, identify the one change that you can make in your diet… and with what you’ll replace it. I’ll send three random commentators a free copy of my Davey Wavey nutrition program just for sharing!

20 Best Small Changes for a Healthier Lifestyle.

And don't forget to drink your milk!

With the elevators currently out of order in my building, I’ve been forced to take the stairs. It got me to thinking about how all of us can make relatively small changes that add up over time. Cumulatively, they can have a big impact on our lives.

Unfortunately for me, I’m on the 41st floor. But here are are few simple and small things that all of us can do:

  1. Take the stairs instead of the elevator or escalator.
  2. Use BBQ sauce or ketchup instead of mayo.
  3. Use low sodium soy sauce.
  4. Steam your vegetables.
  5. Replace one non-water beverage with water, each day.
  6. Eat an apple before you go out to eat – it cuts your appetite.
  7. Run, jog or swim an extra three minutes at the gym.
  8. Pop your own popcorn.
  9. Don’t salt your fries.
  10. Use egg whites.
  11. Snack on nuts and berries instead of candy or chips.
  12. Eat breakfast.
  13. Park your car in the farthest spot – it will make you walk more.
  14. Walk your dog five minutes longer.
  15. Blot your pizza to remove the grease – it saves 50 to 100 calories.
  16. Do calf raises when waiting in line.
  17. Eat angel food cake instead of regular cake.
  18. Eat chocolate pudding instead of chocolate.
  19. Order sorbet instead of ice cream.
  20. Use leftovers instead of cold cuts – deli meats are high in sodium and a source of nitrates.

What small changes would you recommend? Let us know in the comments below!