Nutrition Goals: Tips for Getting Back On-track
How many of you have said, “I’ll start eating healthy on Monday.” Yet when Monday came, you said, “I’ll start tomorrow.” Then tomorrow turned into next week, and next week turned into next month. If that sounds like you, you’re not alone. I’ve even put off getting back on track with my nutrition goals after a small slip.
It’s important to not be too hard on yourself. We all have the occasional slip from time to time. The occasional indulgence is fine. Even if you have gotten away from your nutrition goals, there’s no better time to get back on track than today.
Dos and Don’ts to Get Back On Track
So many of you set nutrition goals at the beginning of the year to eat healthier. If you got off track with your goals, I have good news! It’s not too late to restart. Here are some dos and don’ts to put you back on track with your nutrition goals.
1. Don’t Put It Off
There’s a saying, “don’t put off until tomorrow what you can do today.” The same way of thinking applies to your nutrition goals. There is no written rule that says nutrition goals begin on a Sunday or the first of the month. Make your very next meal a healthy meal. This AIP Slow Cooker Chili is so delicious. It is nightshade-free and full of healthy vegetables, protein, and flavor.
2. Don’t Be Hard on Yourself
If you’ve eaten a high-calorie dinner or maybe eaten one too many pieces of cake, it’s not the end of the world. Nobody is perfect. You aren’t a bad person if you’ve slipped with your nutrition goals. It’s just a setback. Instead of being hard on yourself, set smart goals for healthy eating.
3. Don’t Be Extreme Trying to Make Up for a Slip
Remember the big picture and your reason for setting nutrition goals. There’s no reason to get extreme with your diet to make up for the occasional slip. The best way to get your nutrition goals back on track is to eat foods that you enjoy and that give your body the nutrients and minerals it needs while minimizing any side effects such as inflammation and digestion issues. I will tell you how to do that in just a minute. Now, let’s discuss what to do.
1. Drink Plenty of Water
Hydration is essential for optimal health. Water is needed in every one of your body’s processes, including cell repair, digestion, and nutrient absorption. Your body is 60% water which becomes depleted through physical activity and as your body uses it for its processes.
So, how much should you drink every day? Aim to drink between half an ounce to an ounce of water for each pound you weigh. For example, if you weigh 150 pounds, you should aim for 75 to 150 ounces of water each day.
The type of water you drink is also important. I recommend drinking filtered water because healthy metals and other contaminants from our water supply can be absorbed as we drink it and when we bathe and swim. This adds to your body’s toxic burden. You should also avoid drinking water out of plastic bottles – even the BPA-free plastics.
You can install water filters on your shower, sink, and even your swimming pool. I have a full-house filtration system from Aquasana in my home in Santa Fe, New Mexico.
2. Get Active
Consistent exercise does more than tone your muscles and make your heart healthy. It can influence your food choices as well. One study found that 30 minutes of consistent exercise influenced the quality of food people chose after working out.1 The study said that people that exercised 30 minutes chose more fruits and vegetables and healthy snacks than those who didn’t.
You don’t need to have a strenuous workout. Consistent exercise for just 30 minutes a day can lower your stress and boost your mood. It also promotes sleep and strengthens your immune system. There are several online physical fitness options available including bodyweight exercises, cardio, yoga and Pilates. Even better, some of them are free. You can also get the benefits of walking by simply taking a walk outside! Dancing around your house is also a great way to get your body moving. I love hiking with my family and dancing with my daughter, Elle in the living room.
3. Recommit to The Myers Way®
Get back on board with The Myers Way® if you lost track of your nutrition goals. The Myers Way® is not so much a diet as it is a way of life. I will tell you more about this proven method in just a minute and about some exciting new delicious snacks.
To get started getting back on track with your nutrition goals, start by removing toxic and inflammatory foods and focus on a diet with nutrient-dense whole foods. Be sure to include lots of organic fruits and vegetables, grass-fed meat, and wild-caught fish. And when you do want to indulge, choose natural, autoimmune-friendly options such as these No-Bake Birthday Cake Pops.
Now that you know the dos and don’ts for getting back on track with your nutrition goals, let me tell you more about The Myers Way®.
The Myers Way® for Life
I developed an autoimmune condition over 15 years ago. Conventional medicine failed me and I have made it my mission to not let it fail you, too. Conventional medicine seeks a diagnosis and treatment of symptoms instead of getting to the root cause of those symptoms. That’s why I developed The Myers Way®.
This proven approach that I have used on thousands of patients is based in functional medicine, which views all the body’s systems as one unit and seeks to get them functioning optimally. In short, functional medicine views the body as a whole.
This approach rests on four pillars and helps get you on track with your nutrition goals, relieve and reverse your symptoms, and get off harsh medications so you can live a healthy, energetic, and pain-free life.
Pilar I: Heal Your Gut
To begin, you have to heal your gut. Your gut is the foundation of your health. You cannot have a healthy immune system without a healthy gut because 80% of your immune system resides in your gut. In order to heal your gut, use the 4R approach:
- Remove the bad: Get rid of things that negatively affect the environment of the GI tract such as inflammatory and toxic foods, and intestinal infections such as Candida overgrowth and Small Intestinal Bacterial Overgrowth (SIBO).
- Restore what’s missing: Add digestive enzymes to support digestion and nutrient absorption.
- Reinoculate healthy bacteria: Taking probiotics can help restore beneficial bacteria to reestablish a healthy balance of bacteria to heal your gut.
- Repair the gut: provide nutrients necessary to help the gut repair itself. Leaky Gut Revive® is my No. 1 tool to repair a leaky gut.
Pillar II: Get Rid of Gluten, Grains, and Legumes
Once your gut is healed, it’s time to address your diet and lifestyle. One of the best ways to get back on track with your nutrition goals is to eliminate foods that cause inflammation and damage to your intestinal tract: gluten, grains, and legumes.
Gluten is a protein found in many grains, including wheat, rye, and barley – the common ingredients in bread. It’s what gives bread its sticky, doughy texture. Gluten can lead to intestinal permeability, otherwise known as leaky gut.
In sensitive people, gluten can cause the gut cells to release zonulin, a protein that can break the tight junctions apart. Once these tight junctions get broken apart, you’re considered to have a leaky gut. When your gut is leaky, toxins, microbes, and undigested food particles — among other things — escape from your intestines and travel throughout your body via your bloodstream.
Grains and legumes contain similar proteins that contribute to leaky gut by damaging cells in your gut, opening the tight injunctions in your gut, and by feeding unhealthy bacteria to create dysbiosis.2
Pillar III: Tame the Toxins
Pillar III addresses and reduces your body’s toxin exposure. That includes heavy metals such as lead, mercury, and cadmium, industrial chemicals and pollutants, and pesticides. I mentioned the need to drink filtered water.
Unfortunately, toxins are also in common products such as home cleaning products, clothing, skincare products, and even your makeup. Each exposure to toxins adds to your body’s toxic burden. Think of your body as a cup, and toxins are drops of water. If you have a leaky gut, a poor diet, infection, and stress your cup is already full. Those additional small cumulative toxic exposures cause that cup to overflow.
The best thing you can do to lighten your toxic burden is to prevent the toxins from getting into your system by drinking clean water, buying clean food, and toxic-free body products.
Pillar IV: Heal Your Infections and Relieve Your Stress
Autoimmune disease develops from that chronic state of inflammation. When a patient isn’t getting better on the first few pillars of The Myers Way®, I begin to consider the possibility an underlying infection could be at the source. Once you have a virus, the inflammatory immune response damages tissue, which then causes more inflammation and a stronger response from the immune system.
Addressing your infections and relieving your stress are important steps to take to get your immune system functioning properly. Adopting daily stress-relieving strategies such as exercise, dance, and meditation, will help give your immune system a boost.
Additional Support for Your Nutrition Goals
Once you follow on The Myers Way® for a while, you’ll realize that it’s not will power that keeps you following it. It truly is a way of life. As with any diet or nutrition goals, you need additional support from time to time.
Virtually everyone should be taking a high-quality multivitamin to ensure you’re getting optimal amounts of key nutrients needed for optimal health. I specially formulated my The Myers Way® Multivitamin to contain the highest quality blend of vitamins and minerals designed for optimal absorption and bioavailability.
It’s always great to have a healthy, nutritious (and yummy) snack on hand. I like to carry Chewy Chocolate Paleo Bar or a Coconut Joy Fiber Bar with me all the time. They’re great to satisfy your hunger in between healthy meals and are loaded with dietary fiber, protein, and healthy prebiotics, and collagen to keep the whole family feeling full and energized throughout the day.
While you’re packing lunches in the morning, make sure to include a couple of these bars. You will thank me later. Each bar contains no more than 2 grams of sugar per bar. And they contain medium-chain triglycerides (MCTs) to help support metabolism and fat burning, as well as healthy energy production and gut health.
Getting back on track with your nutrition goals can seem like an uphill battle, however, it’s really simple. Remember why you set nutrition goals to begin with and start with your next meal. Be sure to incorporate movement and water as you return to your nutrition goals. I’m here for you if you need a little encouragement!
- How Exercise Can Influence What We Eat — and How Much. Brian Mastroianni. Healthline. 2021.
- Effect of primary processing of cereals and legumes on its nutritional quality: A comprehensive review. Morteza Oghbaei & Jamuna Prakash. Cogent Food & Agriculture. 2016.
Updated on: Published on: