How to eat healthy every single day can be really challenging. Through working with women online with nutrition and fitness over the last two years, I’ve found that women struggle for one simple reason: they’re obsessed with food and making the *right* nutrition choices.
This makes it soooo hard to eat healthy, because:
(1) We constantly second guess ourselves. There’s so much information out there that it becomes easy to question if we are doing the right thing for our bodies and minds.
She’s doing keto, should I try keto?
Everyone’s counting macros, maybe I should do that.
Low carb is best, so I have to eat low carb.
We’ve all done this, haven’t we? In our attempts to eat healthy, we question ourselves and make decisions based on what other people online are doing. We perpetuate negative food rules and keep on struggling.
(2) We focus on the wrong things and stop tuning into our bodies/minds, perpetuating obsession around food (more on that here). Obsession makes us restrict. Restricting makes us binge. Binging and restricting make us miserable.
So why do we continue down this same path? It’s pretty simple: because we are not taking our headspace into account.
I propose an alternate solution.
How to eat healthy every single day
I’ve found that so many other nutrition coaches and programs forget the importance of how you’re thinking about food. And frankly, I’ve been guilty of this as a coach, as well.
Take Metabolic Effect’s HEC model for example.
This model focuses on your hunger, energy, and cravings, which is a great place to start. By tuning into these three areas, we improve our chances of hormonal fat loss, which is great.
But it completely ignores how where our heads are at, which can lead to restriction, obsession, and even binging.
That’s why, I felt compelled to create a new nutrition model to help you automate your eating once and for all so that you can master your eating (heh, get it?).
MASTER your Eating Model
In the MASTER Model, the goal is to get all of these six elements to a stable, comfortable level.
M – Mindset
Before we dive into nutrition from a physical health perspective.
We’ve GOTTA tackle how it’s impacting your emotional health.
For me, mindset is all about your attitude around food. This is different than the thoughts you have but more, how you’re feeling and experiencing food.
How does food make you feel? What emotions surround eating/food?
A – Appetite
Sooo, how hungry are you?
This question tells so much, so we’ve gotta dive into your hunger levels, when they occur, and how intense they are. If your appetite is out of hand, we’ve gotta fix something.
S – Satisfaction
If your meals aren’t satisfying and you’re constantly craving other food – even (and especially) after meals – something is off in your diet. And frankly, if we’re gonna eat ‘well’ forever, we’ve got to actually like how we eat. When we don’t like the way we eat, when we’re bored, or stressed out, we end up experiencing serious cravings > binging > guilt. This is not where we wanna be. Instead, start considering your satisfaction level throughout the week to keep tabs on it.
T – Thoughts
This is similar to mindset but more specifically, it’s time to tune in and understand which thoughts keep coming up.
If you’re living in a world where your thoughts are constantly about food, we can’t sustain it forever. It’s really important, if long-term, automated eating is the goal, to not obsess over thoughts of food.
E – Energy
Sustainable nutrition fuels your body with energy throughout the day.
If your energy is all over the place or just plain low, we might need to do a deeper dive into what’s going on.
R – Restriction
In some ways, we are back where we started: restriction. When it comes to nutrition, we do not want to ever feel like we are restricting. BUT – often, restriction can be a great warning sign that something else is off in your relationships with food, exercise, and yourself. So don’t beat yourself up for noticing restriction – look at it as a tool. Here’s more support on identifying if healthy eating is actually making you more restrictive.
By implementing this model, you’ll be able to eat healthy every day, stop thinking about it so much, and finally see results.
If you need a little more guidance, take my free quiz below to determine if you’re in control of your eating and exercise. Once you complete the quiz, I can send you personalized suggestions of what to do next.