Easy(er) Food Transformations with Mr. Non-Compliant

Some folks think that eating healthy is hard and boring. Really? Say it isn’t so.

It isn’t so.

There is an easier way. Rather than following a food plan that may include foods you don’t particularly like and meal prep that is ridiculous, try the “just a little bit better” plan.

Take breakfast for instance. This is a true story, of how Mr. Non-Compliant has made subtle changes over time.

What Mr. Non-Compliant Used to Eat for Breakfast   

• Orange or grapefruit juice
• Frosted Mini-Wheats (or some similar cereal) with 2% milk
• Toast or English muffin with butter and jelly
• A cup of coffee with a bit of cream

 What Mr. Non-Compliant Now Eats for Breakfast

• Grapefruit or fresh strawberries or some other fresh fruit
• Egg sandwich consisting of two eggs, slice of Co-Jack cheese, shaved ham or leftover meatloaf, on a piece of Italian toast or English muffin OR
• A bowl of Greek yogurt with natural granola OR
• Malt-O-Meal, toast and hard boiled egg or protein shake
• A cup of coffee with a bit of cream

He eats a breakfast that is tasty and he enjoys. Why is it better now?

• By eating fresh fruit instead of drinking juice, he is consuming less sugar, and getting fiber, which is more filling and satisfying
• In every instance, there is more protein
• Fewer preservatives and sugars by omitting cold cereal
• Less refined carbohydrates (that tend to raise blood sugar levels)

BENEFITS: he has more energy through the morning, stays full longer, and has increased his nutrient intake.

Could he do just a little bit better?

YES. Some days, he does, when the eggs are scrambled with sautéed spinach, mushrooms and sweet peppers. Adding vegetables is always a good idea.

However, sometimes he eats a donut.

So, if your typical breakfast is a coffee-something loaded with whipped cream and sugar and some type of sweet roll, you could switch to a basic coffee with a single dose of cream and sugar. Instead of the sweet roll, how about a whole grain muffin and hard boiled egg?

Just do a little bit better. When you practice this over time, one meal at a time, it won’t seem hard and boring after all.

“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable. “–Arthur Agatston