Do you want to eat healthy without calorie counting, weighing measuring your food, or following a specific meal plan? Well in this video you will learn two easy-to-follow practices that will help you to eat better. 

Now if you haven't read our post or watched out first video on keeping a gratitude journal I strongly suggest you stop reading this and watch that one first. It’s linked HERE and it describes a key practices that will help you to think more positively and is essential to pair with this nutritional routine.

This is the first week of an 8 week series. Follow these practices step-by-step over the next 8 weeks and I promise it will help you to think more positively and clearly and eat healthy Also if you have a nutritional routine that has helped you to eat healthy I want to hear about it, leave a comment below.  Last, if you hang out at the end of the post I’ll give you a free downloadable guide that you can use to crush this nutritional routine and to build onto to further nutritional routines and give you a sneak peak to week 2’s mindset tool and nutritional routine. 

How it Works

The materials you are going to need for this  practice is notebook or at least a sheet of paper that you will be able to keep track of each day, and a pen or pencil. I personally bullet journal and use one of the pages in my bullet journal to keep track of these two practices.  I like to use a grid notebook, because as you will see a little later it allows me to create checkboxes and to-do lists a little easier. 

To begin, take your piece of paper and list out all of the days of the month and the letter of their corresponding days of the week. Next, at the top of your paper you create two categories category titled sleep and food, You’ll notice that I have another category boxes called gratitudes from our mindset video I mentioned earlier. 

The Sleep Box

So, when you first wake up you are going to open your journal or take out your paper and go to your sleep box  sleep box. All you need to know is note here how much sleep you are got the night before. In general think about 8 plus as being good, 7 hours as being okay, and 6 and under as being negative. This practice will allow you to see how much sleep you are getting on a daily basis. The reason why this is a nutritional routine is because according to John Hopkins Medicine not getting enough sleep increases hormones for your appetite, decreases hormones that allow you to control your appetite, and increases the risk of obesity by 50%.

Last, it is time for you to rate how you ate the day before in your food category box  from 1-10. A 1 means you sat on the couch and scooped ice cream with your potato chips and washed it down with a huge sugary soda. A 10 ( and here is where things get a little tricky) means you eat perfectly clean according to you. For right now it is okay if your version of healthy eating is different from somebody else. All we are trying to do for this stage is build awareness. Don’t try to change your normal diet at this stage. Simple reflect on how your felt like you ate the day before.

 What is interesting is that we often don’t spend time thinking about how we ate the day before. Again, you will be tempted to do too much. To eat less, or try to eat perfectly, don’t. According to psychology today, “Small, specific actions are more likely to become habitual.” and “Making the action easy to do increases the likelihood that it becomes a habit.”Simply think and reflect on how you ate. We will build out this habit as the weeks go on. 

Your goal is to follow these simple steps for a week. Once you can do this for a whole week you will be ready to build onto this mindset and nutritional routine. Stick to plan, commit to the process, and see results.  For your second week you learn about how drinking only three things will dramatically improve your overall diet and how changing the way you think about stress can help you lose weight. 

Free Journal Alert!

Also, if you want to go paperless click the link HERE to get our free downloadable mind-set tool kit and nutritional routine journal.  And, if you haven’t watched our video on gratitude journaling it is a must see and goes super well without our nutritional routines and you can find that HERE.  You can watch the full video on how to create a nutritional journal below. 

About the Author

Clint Mally is a sought after personal trainer and group fitness coach in the Atlanta area. He is a CrossFit Competitor and a Spartan Race National Qualifier. When he is not training, he likes to spend his free time hanging out with his wife and family.

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