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For as long as humans have roamed the earth, we've found ways to compete with one another. In the beginning the motives were based upon survival, but as we've evolved, so have our reasons for competition. Being the best and wanting to win are qualities bred deep into our psyche and can be fantastic motivators for positive growth and change. I am an extremely competitive person. It's served me well in helping me to achieve great things in my career and life, but it's also gotten me into trouble more than once! So why do we seem to take the challenge when someone "double dog dares" us? Competitions provide what psychologists call an “extrinsic incentive." Extrinsic means that your motivation to do something new or different is sourced externally rather than internally (e.g., when you do something because you get a reward for it). Can you say Trophy, Gold Star, or Free T-Shirt?
I love a good competition and love watching others strive for new bests, but I also know that there are a million and one weight loss, fat loss, change your body, competitions out there. I have been asked by several people over the years if I would host one and I always said no. I felt that I couldn't do it authentically. I want to help people be healthy, for life, not just a few weeks. After thinking about it for several months and brainstorming with my favorite masterminds, we came up with the 6 Week Healthy Habit Challenge.
I'm really excited because I feel it will help people create new habits to help them to be healthy for life, and feed off of our natural desire to win! Here are some tips that will help you whether or not you're part of a contest, to make healthier choices and eat well on a budget.
1. Think simple
- Pick a protein (vegan or vegetarian still need the main protein of their dish), pick some veggies, pick a broth or seasoning, pick a method to cook it all. You can throw them all in a slow cooker or pressure cooker, saute, roast or bake. Cooking doesn't need to be complicated, it can use very few pots and can require very little hands on work.
2. Buy frozen
- Frozen veggies, meats and fish are all usually less expensive than their fresh counterparts. You loose very little of the flavor, maintain most of the nutrients, and can buy them when they're on sale and store them for later use. I always have a few bags of veggies, chicken and ground beef in my freezer. That allows me to make any kind of basic meal without a trip to the store. I know that it's frowned upon by the health department, so don't tell them, but I also throw them straight into the slow cooker just like that. If I do it before leaving in the morning, they're thoroughly cooked by dinner.
3. Cook for a crowd
- If you're one who doesn't like leftovers...time to put your big kid pants on. Unless you enjoy spending more than half of your home time in front of the stove, it's time to learn to like leftovers. When cooking a meal, double the amount needed for that particular meal and store the rest. Either box it up for individual meals ready to grab and go, or store it all together. This makes the next few days lunches easy. If you're easily bored, be sure to label it, freeze it and mix it up throughout the week.
4. Ask Google!
- I'm a huge fan of online recipe sources that allow you to search by ingredient. Toward the end of my week, I'll often have a random mix of produce and meats in my fridge. Instead of running to the store to buy an ingredient that you may not have, ask google or whatever source you prefer, for recipes with "X, Y and Z" in them. You'll be amazed at the ideas. You will not have any wasted food and you might find a new one you like.
5. Buy the cheap stuff
- Carrots, celery, onions, bell peppers and cucumbers are among the least expensive items in the produce section. Buy them every time, cut them up and keep them on hand for snacking. You're more likely to grab them, over a bag of chips, if they're all chopped and ready. Skip the pre-chopped and the baby carrots. They're more expensive and less flavorful due to the way they're processed.
If finding a competition or challenge will help motivate you to create some positive change, there are definitely plenty to choose from. Try to find one that will not just offer you that short-term high and reward, but that will help you create lasting change. Use it for motivation and for fun! Also, tune into your own thoughts and feelings around your goal and let feeling positive about yourself, be your ultimate reward. Trophies get dusty, t-shirts fade, but the feeling of knowing you did it, that you created that positive change, never gets old!
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