Hi Reader,

This Weekly Habit it's all about the Habits of Healthy Eating. The Big 3 that Help & The Trifecta that Hinder.

On this week's podcast is The Big 3 of Healthy Eating - Protein, Fibre & Healthy Fats and how they underpin the Bronze, Silver & Gold Podium of Health objectives: Better Gut Health; Preventing Malnutrition and having an Even Keel of Energy.

This Week's Blog post covers the polar opposite of diet habits: The Lions, Tigers & Bears - Oh My! of scary Bad Diet Habits.

So I give you The Healthy Eating Tug of War:

Positive - Protein, Fibre, Healthy Fats

Negative - Chocolate (Candy), Cakes (Desserts) & Biscuits (Cookies)

Prepare yourself to get into the heart and soul of habit hacking the good and the bad of the foods we eat.

So Let's begin...

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But, before we start...

Think how good it will feel to share this newsletter with anyone whose health you care about (Link to Sign Up page) and let the Health Habits Ripple-Effect Happen (mexican wave style :)

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1. The Big Three

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This week on The health Habits Podcast 'The BIG 3' - The Epicenter of Your Gut Health & Having Even-Keel Energy In Midlife - LISTEN HERE

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BIG 3 = Fibre, Protein & Healthy Fats

3 kinds of foods that will give you 3 amazing health outcomes:
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​1. Want to have Smooth Energy That Lasts All Day?
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2. What About Improving the "epicenter of your gut health?"
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3.Or How About Making Sure to Live Strong, Stay Strong?

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The amazing tool of using 'The Big 3' to help you through afternoon energy dips, have a satiated appetite that doesn't shout at you to eat more of the wrong foods and how to bring nutritional balance to your everyday grocery shop.

1. Gut Health - Your North Star of eating more plants and eating less ultra-processed foods.

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Clare George

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2. Malnutrition - its the modern norm.Want to know more? Read a previous blog post 'Build Your Health Like A Boss' HERE​

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WHO

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3. Even Energy - The role of our diet and how we experience our energy throughout our day. Especially at breakfast - the first domino. Breakfast is the gateway moment to setting your day on an even keel.

Examples: Avocado's, eggs, spinach, mushrooms, nuts, seeds, olive oil and reducing the ratio of carbs to the Big 3. Smaller amount of carb centric cereal and top up with bran, milled nuts and seeds. Or have 1 slice of toast with an egg.

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Reduce carbs, glucose and increase the Big 3 and you will experience the amazing benefits of these 3 Health objectives.

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From specific foods and recipe suggestions, to preventing malnutrition as you age - this episode packs the punch of The Big 3.

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2. Lions, Tigers & Bears…Oh My! - The Triple XXX Factor of Diet’s No! No! No!’s

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This week's Blog article (Read HERE) dials in on the polar opposite of the Big 3 with the trifecta of naughtiness - Chocolate, Biscuits & Cake. The blog gets into how they're often eaten in a social setting or influenced by our sense of our own identity.

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3 Habit Hacks: End The Triple-Threat of Diet’s No! No! No!​
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Habit Hack 1 - Swaps

Think lower sugar and lower calories. With the hunt on, head for your nearest grocery store, readers in hand (if you’re anything like me, you can’t read those pesky, teeny-tiny, minute ingredients and packaging labels). Give yourself a little time - patience is a true weapon here. But go look at your favorites and examine the 100g label on each packet.

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Sugars, calories & compare. Eg.1 : Cadbury’s Dairy Milk (49% sugar) Vs 85% Dark Chocolate (13% Sugar). Eg.2 : McVities Chocolate Digestives are 32% sugar but a nice scottish shortbread was 12% sugar.

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Bingo! Swap done, sugar cut by a ⅓ or more and I’m a good stride into my future habits of being someone who doesn’t eat as much added sugar. Remember 1% progress every day is 100% in 3 months. Pick a start - swap for a win and enjoy the journey of sugar reduction.

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Habit Hack 2 - Habit Stacking

Attention! Become aware of When? and with Whom? you are eating the trifecta of naughtiness? Then figure out how to ‘Consciously Uncouple’ the habit-combo; AKA Gwyneth & Chris:

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Eg.1 : If I have builders tea (black tea with milk to non-Brits reading this), then I have a biscuit (or two) with it. But if I have herbal or fruit infusion tea; I don’t wish for a biscuit, in fact the idea is quite gross to me. So to change the bad No! habit, I banned Builders Tea for 2 weeks and only drank herbal tea. Done!

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Eg.2 : Watching tv at night with partner & eating chocolate. Can’t change the TV part of that habit-stack, so need to uncouple the Habit-Stack with the chocolate habit. Question is re-partner the TV habit with what? You could change chocolate & candy for Cacao based cocoa made with almond or coconut milk. So nourishing and yummy (& way healthier).

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Just remember to Never Stop Noticing - your little Health Habits connections & partnerships. Uncoupling creates opportunity to level up the Health Factor.

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Habit Hack 3 - Identity Shifting

Become a Person Who Used To…

“I Used To Buy Chocolate and Candy on my commute home …​
​“I Used To Love Cake and a coffee in the cafe…

“I Used To Always Say Yes If I was Offered a Cookie…”

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NOW “I always carry some nuts to nibble on my commute back…

NOW “I just stick to ordering a drink at the cafe…

NOW “I say thanks, but I’m not into cookies…

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Remind yourself of the changes you made from when you were younger. Remind yourself that nobody made you drink less booze, stop lying in bed until noon, start eating salads and soups by choice…so many changes will have already happened in your life diet…from fruit loops to oatmeal and burgers to stir-fry’s. Whatever your maturing timeline habits have been - they show you that you can change, in fact you’re constantly changing.

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So the question that remains is simply - Do You Want To Design Your Diet Change? And become a new identity around food choices ‘that was just somebody that I used to know…’.

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It’s a mindset shift and acceptance that even just a small change or reduction can get you onwards and upwards in your journey towards healthier eating habits. Where there comes a day when you “just don’t eat that anymore”. Not even sure when you stopped?...But Yeah, I guess I changed.

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This is an incredible tool - shapeshifting is kinda fun, it's like dressup - pick your new outfit, new diet, new level of fitness...and go after it...one habit at a time!

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One More Very Important Thing

I know from the 1000+ people I’ve coached that this kinda stuff often needs extra support in the beginning.

A bit unsure of how to get started? Want to feel guided, to build a bit of traction?…If that’s how you’re feeling then it’s simple - JOIN my membership program.

The HEALTH HABITS membership program is a low cost, accessible way to get this tool, get your health landscape mapped, get personalized support around which Habits to target 1st? And so much more…experts, dedicated community, LIVE monthly Ask Me Anything coaching...and much more.

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Launching soon: SIGN UP HERE to get added to my waitlist so you don't miss a beat and I will be in touch soon with the details.

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Thanks so much for being in this amazing community. I hope you enjoyed this week's edition of The Weekly Habit :)

Until next week...I hope you STAY REALLY HEALTHY!!

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Clare x♥️

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