by Tony Gjokaj January 25, 2024 3 min read
Did you know that our relationship with food is deeply intertwined with our psychology?
The convenience and allure of junk (processed) foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology and fitness hacks to foster healthier eating habits.
Let's dive in!
The best hack I can give someone on their exercise for mental health journey is to eat more protein.
Protein is not only essential for muscle repair and growth but also plays a crucial role in promoting satiety.
Including protein-rich foods in your meals can help you feel fuller for longer, potentially reducing the temptation to reach for processed snacks.
Incorporate lean meats, fish, eggs, dairy, legumes, and plant-based protein sources into your diet to support your psychological and physical well-being.
I will include protein powders and shakes into my routine to make sure I get more protein in.
Sometimes, I opt for ready to drink Protein Shakes like the ones from Quest Nutrition here.
Another hack I personally use to limit my processed food intake is fiber!
Fiber is another key nutrient that aids in maintaining a feeling of fullness.
High-fiber foods take longer to chew and digest, promoting a sense of satisfaction that can deter mindless snacking on processed items.
Whole grains, fruits, vegetables, and legumes are excellent sources of fiber.
Personally, I like to shoot for 3-5 servings of fruits and vegetables daily (combined).
This is how I track serving sizes:
1 cupped handful of fruits = 1 serving
1 fist serving of leafy greens (ie. spinach, kale) = 1 serving
1/2 fist serving of stalky greens (ie. broccoli) = 1 serving
Make an effort to include these options in your meals to support a more satisfying eating experience.
To this day, I have trouble with eating too quickly.
It's always been a trouble of mine.
but did you know that your body can take upwards to 20 minutes to signal our fullness cues?
This is why mindful eating is so important.
It involves being fully present and aware of your eating experience.
Slow down, savor each bite, and pay attention to the flavors, textures, and aromas of your food.
By being mindful, you can better recognize hunger and fullness cues, making it easier to avoid overindulging in processed snacks.
Lastly, create a dedicated space for meals without distractions, such as phones or television, to enhance your mindful eating practice.
Planning and preparing meals in advance can help you make healthier choices.
When you have nutritious meals readily available, you are less likely to succumb to the convenience of processed options.
Set aside time each week to plan your meals, create a shopping list, and prepare ingredients.
Having healthy, home-cooked meals readily available makes it easier to resist the temptation of processed foods.
Emotional eating often leads to the consumption of comfort foods, which are frequently processed and high in unhealthy fats and sugars.
Identify triggers for emotional eating and develop alternative coping mechanisms, such as engaging in physical activity, practicing mindfulness, or seeking support from friends and family.
By addressing emotional eating, you can break the cycle of relying on processed foods as a source of comfort.
Transforming your relationship with processed foods involves a shift in psychological habits.
By prioritizing protein and fiber, practicing mindful eating, planning and preparing meals, and addressing emotional eating, you can create a positive and sustainable approach to nutrition.
Remember that even if you eat processed foods, it's not the end of the world.
I specifically follow an 80/20 practice of eating 80% whole foods and allowing for 20% processed foods if my sweet cravings kick in.
In doing so, you can build out a consistent diet and lifestyle you can enjoy, living a healthier and happier life - physically and mentally.
Thanks for reading, now go out there and lift your mood!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj February 21, 2024 4 min read
In the battle against depression, exercise stands as a powerful ally.
Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
by Tony Gjokaj January 11, 2024 4 min read
Navigating through the challenges of depression can be a difficult journey for many.
In the quest for mental well-being, you know that exercise is a powerful tool to have in your arsenal.
However there will be days where you're not motivated... and only with carefully crafted discipline, can we do what we need to do when we aren't motivated to do it.
What exactly is discipline, and how can we use it on our journey?
In this blog post, we will explore the essence of discipline and delve into five effective ways to cultivate this invaluable trait.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!