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Nutrition Non-Negotiables: How to Have Your Cake and Be Healthy, Too


“Am I going to have to hand over the cream in my morning espresso? Please don’t make me. I like it a lot.


A lady as soon as requested me this earlier than getting began with Girls Gone Strong’s ‘Strongest You’ coaching program. She wasn’t frightened about exercising, or intimidated by the behavior work or her dedication to the mindset assignments. Her largest concern was that she would have to surrender the cream in her morning java.



For her, the espresso creamer was considered one of her “nutrition non-negotiables.” It’s one thing on which she actually didn’t need to budge ––it was essential to her and made her glad. We perceive the significance of happiness when it comes to constructing a sustainable vitamin strategy. We need our shoppers to concentrate on conquering the large rocks, the issues that matter most, I’ve gotta inform you: having two tablespoons of creamer each morning is the least of these considerations.

Sure, we might overthink this and make an enormous fuss about precisely why she needed two tablespoons of whole-milk cream in her espresso each morning. We might spend a ridiculous period of time making an attempt to work out if she is utilizing her beloved creamer to fill some emotional hole, however that’s not the best way we function. Instead, we consider our time and power is extra correctly invested within the aforementioned “big rocks”, and not worrying a lot concerning the “small rocks.”


Big Rocks vs. Small Rocks: Pick Your Battles

When we speak about “big rocks” we’re speaking concerning the big, supportive boulders that create our basis for wholesome vitamin. These are the biggies, and we’ve got discovered that most individuals may benefit enormously by making enhancements in a number of of those areas, lengthy earlier than worrying concerning the smaller rocks.




Examples of massive rocks:

  • Eating a serving of protein with every meal
  • Consuming all kinds of greens
  • Drinking sufficient water

The small rocks, nevertheless, aren’t going to make a huge effect till you’ve received an excellent deal with on the large rocks. It’s not value it for us to fear about this stuff as a result of the return on our willpower funding is so small. At this stage, worrying concerning the small rocks gained’t do rather more than journey you up in your quest for sustainable health and health.

Examples of small rocks:

  • Enjoying creamer in your espresso
  • Putting little butter in your veggies
  • Adding a sprinkle of bacon bits to your salad

We perceive that context issues, and there might come a time in your health journey that a number of of those small rocks could also be of significance to you. We can respect that! The small rocks are issues that it is best to concern your self with solely after you’re in step with the large rocks—and fairly frankly, for most individuals, the large rocks want continuous work to keep. Taking care of the large issues will make rather more of an influence, each bodily and mentally, than exhausting your self on the trivia.

Before going any additional, it’s necessary that I make clear a one thing a bit extra: Everything has to be inside cause. While it’s completely OK to have a vitamin non-negotiable, if you need to get more healthy and really feel good, it actually can’t consist of getting one full-sized chocolate cake daily. Or, in case you’re lactose-intolerant, it shouldn’t be a every day milkshake.




Give and Take

Our strategy is lenient, however it nonetheless has your greatest curiosity at coronary heart. The aim is to aid you really feel and look higher, not to make you loopy by placing restrictions on sure meals that may be completely innocent. Your relationship with meals, identical to some other good relationship, should have slightly give-and-take so as to work properly. We know that we will’t eat no matter we would like, each time we would like— we should compromise.

This signifies that should you take cream in your espresso, put cheese in your potato, or eat a sq. or two of chocolate every night time, you might want to give in one other space. This may imply choosing floor turkey as an alternative of floor beef as soon as in awhile to maintain your fats consumption in examine, or choosing an enormous pile of veggies as an alternative of a mound of rice at a few of your meals.

Here are some examples of how I exploit a give-and-take strategy with my very own meals.

  • I make protein and greens at every meal main; anything is secondary.
  • If I plan to have a glass of wine at dinner (or after), I select to move on the bread basket and different carbohydrates with my meal.
  • If I’ve a very fatty reduce of meat, I’ll select to forego the butter on my greens or the cheese in my accompanying salad.
  • If I’m going out to breakfast and have a pancake, I’ll ask them to maintain the potatoes on my order.

All of those are examples of how I make concessions more often than not. Of course there are meals as soon as in awhile the place I don’t give it a lot thought, and I take pleasure in no matter sounds good. However, we all know that what we do persistently is what issues probably the most, so establishing some give-and-takes is a good suggestion.





In the top, it’s all about stability, and we firmly consider that stability and health can fortunately co-exist when it comes to vitamin. Answer these questions to enable you to set up your personal vitamin non-negotiables.


First, and foremost, which of your huge rocks want a bit extra consideration?

Can you get in a further serving of greens every day? Do you want to beef up your protein consumption? (Har, har, har… lame pun, completely meant.)

We all have issues that we sometimes want to revisit and work on. That is our first precedence. Then…


Which issues are you not prepared to surrender?

This might be the creamer in your espresso, the butter and bitter cream in your potatoes, the cheese in your salad, or no matter different flavor-enhancers assist you take pleasure in your meal to the max, and depart you extra glad. Got ’em? Great.


Now, the place are you prepared to make concessions in your food regimen?

Put one other means, which issues are you indulging in that don’t actually make your coronary heart sing? What are some issues that you simply’re consuming which are good, however not blowing your thoughts? How are you able to alter these decisions to aid you obtain higher dietary stability? Remember, with freedom comes duty.




Perhaps it’s going with out your typical immediate oatmeal packages that come sweetened with sugar and, as an alternative, cooking your personal plain oats and including some cinnamon and recent fruit for taste. Perhaps it means passing in your morning toast in favor of a bit of artisan, darkish chocolate with lunch.

The key to establishing your vitamin non-negotiables is to work out which meals gadgets give you probably the most enjoyment. From there, begin removing a number of the issues that you simply don’t love, and start to make some concessions. This method, you continue to get to have a few of the issues that you simply love, whereas persevering with to make progress in the direction of your objectives and staying wholesome.


What’s Next?

If you’re somebody who has struggled to discover a vitamin technique that not solely will get you outcomes, but in addition doesn’t really feel like a food regimen, I perceive. I’ve been there, too!


After competing in Figure I bounced from food plan to weight-reduction plan, making an attempt to work out what would work for me that didn’t really feel miserably restrictive. It took years to develop the sane and sustainable vitamin methods that I personally use, nevertheless it’s been a game-changer. That’s why I’m so captivated with serving to women uncover their private vitamin success technique by way of Strongest You Coaching.




Strongest You Coaching is our on-line group teaching program that solely opens up a number of occasions a yr with restricted spots obtainable. If you’re desirous about making use of, be sure to get on the pre-registration record right here, so that you’re the primary to know when registration opens!

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