The Easy Way to Eat Healthy: The 90% Challenge
I am loving the feedback I’m getting from the survey I posted on Thursday!
One thing I heard from many people so far: more nutrition posts!
I hear you loud and clear, guys! Your wish is my command…
This week, I want to talk about little changes you can make in your life right now to get big-time results.
So many people have that “not unhealthy diet.” You know, the one where you make good choices when you think about it or when you’re not pressured by those around you to eat/drink unhealthily. The rest of the time, however, is the kicker.
There are a lot of tiny things you may not realize you’re doing that can be keeping you from achieving that drastic change you want to see.
Like we saw with Ryan, the commitment to yourself, to your health, to your overall well-being, is the utmost important aspect of this equation. Once you have that down, actions make the actual changes possible.
Today, I want to talk about commitment and the easy way to eat healthy, the 90% Principle. It makes it super-simple to stay on track without going give-me-a-piece-of-cake-now-crazy!
So what one change can you make to turn your diet from “not unhealthy” to Amy-approved? Read on to find out commitment #1 for this week…
Commit to 90%
Think about it: if you say you make good choices, but then you…
- make not-so-good choices for lunch ’cause you’re at work and there “just aren’t that many healthy options”
- you wake up late and don’t have time to make breakfast so you grab a muffin/pastry/smoothie with tons of added sugar/”protein” bar/anything with “Mc” in the name
- choose the “healthy” cereals/packaged foods instead of whole foods
- you cave into that afternoon sugary latte
- you can’t resist the happy hour with coworkers because it’s only once a week… the other times are with friends… and then there’s date night…
…the truth of the matter is you’re only sticking to a 50-50 diet at best… which is just fine if you’re getting the results you want!
If you do all these things, but keep saying, “I don’t know why I just can’t lose this weight,” however, I’m gonna take this opportunity to call you out:
Now you know why you aren’t.
Remove “can’t” from your vocabulary right now.
You CAN change it if you WANT to.
You have to want it enough to commit to change your habits completely.
This won’t be for just a few weeks.
You won’t have an end date where you can give it all up and go back to your old habits.
This is a lifestyle makeover.
This is for good.
Are you ready to make that kind of commitment to get these results you want for good?
If yes, read on. Otherwise, the rest of this post won’t be worth your time.
Tough love day, guys. Gotta do it every so often.
There’s a very easy way to structure out your diet without going crazy or overly restrictive (and, therefore, unhealthy in its own right). I call it The 90% Principle.
I’d like to revisit this 90% Principle because I haven’t written about it in quite a while, and it keeps me from going insane on my healthy diet.
Think about all the meals you have. For most people, that’s breakfast, morning snack, lunch, afternoon snack, dinner and maybe dessert. 5-6 meals per day for most people.
Now, multiply that by the days in the week and you’ll come up with 35 to 42 meals per week.
What I do is commit my diet to 90% of those meals being whole-food based. That means 31-38 of my meals will be:
- free of processed foods
- have no sugar added
- have no trans fats
- have at least 1 serving of veggies or fruit (usually it’s more like 2 or 3)
- have a ratio of around 30% protein, 40% carbohydrate and 30% fat (for my body type in particular- yours is likely different)
The other 3-4 meals per week are my “opportunity meals.” These are usually comprised of the following (not altogether!):
- yogurtland
- cookies
- pancakes
- scones
- chocolate bars
- cake
- muffins
- curry chicken salad
- french fries
- …and many, MANY other options
I love me some chocolate. Like, LOVE. With all capitals and bolding…
If I didn’t make room for that in my diet, I’d go crazy in no time.
This 90% diet is the best way I have found for my clients and me to stay lean and perform to our best capacity, while avoiding diet sabotage due to over-restricting.
When I know that I can eat something like my coveted yogurtland at least once a week, I don’t obsess over never being able to have it. I have it, then I’m done with it. Craving satisfied.
My clients find the same success; as long as they stick to that 90%, they reach their goals no problem.
Now, this isn’t the same for everybody. I can’t handle a lot of the things that other people can like starchy carbohydrates during the day (I’ve had to cut those out due to energy issues and weight gain).
Every BODY is different. Listen to yours and give it what it needs.
Does this sound like something you’d be able to follow?
I have an idea:
LET’S MAKE THIS A CHALLENGE!!!
This is my excited face:
Who’s in for the 90% Challenge?
For the next 2 weeks, commit to making 90% of your meals whole-food based and without added sugars or processed nonsense.
Comment below with “I’m in” to join the 90% challenge by Thursday, October 18th, and I’ll send you the Precision Nutrition 5 Habits Cheat Sheet to help you make the right choices to lead a long, healthy life!
This same sheet is one of the first things I give to new clients to help inform their diet choices. It’s a great guideline for healthy eating, and given out by my sports nutrition certification, Precision Nutrition. They’re my nutrition gurus. :)
Make sure to check back in on Thursday when we go over the single most important tool I give to new clients when cleaning up their diet.
Can you guess what it is?
Only one way to find out… See you on Thursday!
P.S. If you haven’t taken the survey yet, would you mind filling it out really quick? It can really help me as I bring Strong Inside Out to the next level. I’ll embed it below again. Thanks so much!
I’m in! I would love to see the guideline sheet.
Of course, Ryan! You’re a cheater- you’re doing it already! ;) I’ll send the sheets out on Thursday.
I’m in! I love a good challenge.
Yes! Here’s to healthy, Carolyn! :)
I’m in!! Excited to get started.
Woo! Let’s do this thing! :)
Your “excited face” got me…I’m in!
Haha! My plan worked! ;)
okay Amy and everyone: Game On!
Time again for a little lifestyle fine tuning.
Happy to have you (yes, YOU Rob) on board ;)
I’m in
Love it, Amy! Sending the sheet on Thursday!
I’m IN
All caps- my kinda girl ;) Excited to have you with us!
I’m in!!! I can’t wait to get started!
Ashlyn Zynnia recently posted..Squat September is here!
Me too! :) Goodies to come soon to your inbox!
I’m in
Yay! Happy to have you along for the ride, Amanda!
Yes, yes, yes! This is what I work toward every day. Love that you are making this a challenge- when you can ‘win’ it’s just more fun :)
Kate recently posted..Applying the Scientific Method to Kickstart Action on Your Dreams
I love the enthusiasm, Kate! You sound like me!!! ;)
Yeah, there is definitely a lot of “win” to be had with this challenge. :)
I’m in!
Awesome, Hana! This is gonna be good! :)
I’m in, too!
Great! I’m excited to hear what you think of it!
I’m in! This is exactly what I need to focus on…I am usually very healthy eating wise during the week…its the weekends that tend to take me down…so I had just been thinking about scheduling in the 10% ahead of time and planning out my weekend meals more. Look forward to learning more. Thanks for blogging about this!
My pleasure, Andrea. I thought a revisit of the ol’ 90% Principle would be a good thing for new readers. I’ll be sending out emails Thursday with some nifty perks! :)
Sounds reasonable, I’m in, please send sheets
Glad to have you, Bob! I’ll be sending sheets out on Thursday. :)
im in
Sweet! Good to have you with us!
I’m totally in…I need a little accountability!!
Dawn! We miss you! Welcome back and don’t worry, there will be more accountability than you think for this challenge. MWAHAHAHAHA! ;)
Hey Dawn! Just a heads up- your email bounced back to me. If you still want the sheet and instructions on how to get further involved, send me another email address please!
I’m in!
Awesome, Nancy! Goodies will be sent out at the end of tomorrow!
…Whoops! Excuse me, at the end of Thursday! :)
I’m definitely IN!!
Oh boy, oh boy, excited!!!! :)
Me too, Maria! So happy to have you join us!
Im in :)
Sweet, Erin! This is going to be a lot of fun!
I am in and would like to see the sheet, thanks:-)
Great! I’ll be sending them out at the end of Thursday :)
I am in!!!
Awesome, Pragati! Looking forward to having you be a part of this movement!
I am in and look forward to your information sheet.
Thank you, and best wishes.
Great, Gill! I’ll be sending them out tomorrow when everyone is signed up!
Count me in. This is exactly the kind of thing I’ve been needing. I’ve been at stand still in my health and really want to regain it.
Awesome, Paula! This should be a good kickstarter for you! :)
I’m in! Maybe this can help me regain some energy. I can’t seem get past 4 o’clock each day before i need a nap. Getting to the gym is out of the question after that.
I’m hoping it can, too, Monica! I look forward to hearing how it goes for you!
I’m in !! :)
Great to have you along, Hrisi! :)
I
Am
In
!
Woo! Welcome to the 90-percenters!
If I’m already subscribed with my e-mail address how do I actually take the pledge? Is it automatic? I’m confused but that’s nothing new. lol!
Haha! No worries, Cindy. You’re all signed up. Goodies to go out tomorrow night! :)
I’m in! Thanks to my blogging buddy, Paula, for asking me to join with her!
I’m also in!
Yay! Happy to have you with us, Joy!
I’m so IN!:) thanks can’t wait!:)
Great! I’ll be sending over the sheet tonight!
Am I too late Amy? I’d love to join the 90% challenge
Nope, not too late! Today’s the last day and you made it just in time! :)
I’m in…if it’s not too late?!
You’re just in time, Destiny! The sign up ends at 12 am PST! :D
I’m in. Can’t Wait!!!
Awesome! You’ll hear from me very soon :)
I’m in! Let’s do this!
Woohoo!
I’m in.just saw it!
Awesome! Goodies coming your way!
I’m in
Yes, Keryn! Just in time! :)
I’m in, just before the deadline :). 90% sounds just about right!
Gigi recently posted..Gratitude (And a Story About a Tiny House)
It’s a great way to find balance with healthy eating. Eager to hear your thoughts as we go through it! :)
seems m late :(
i wanted to join
Nope! You’re in! About an hour and a half left to join! :)
wow! great :)
Just saw this from thechange blog, great idea.
Cool! You’re in! :)
Hubby and I are in!
Awesome, guys! Just sent your stuff over!
I’m in! Love the sound of this :)
Great, Karoline! You’re officially the last person in! Woo!
I swear I had left a commen earlier but I don’t see it, I hope I’m not too late for the email of the challenge..
I’m In! Sounds fun… :)
Can you re-send me the info? I think I had my email address typed in wrong!!
no prob :)
Got it! Thanks so much.
I am sorry I am late (just found you tonight:), would I be able to join in?
Thanks:)
Hi Sharon!
Thank you for reaching out! YOu are more than welcome to join the challenge starting today, but unfortunately registration for this round is complete. It was so successful that there’s bound to be another one, though, so stay on the lookout!
Is it too late to say I’m in?!! I am in college and suffering from IBS and lactose and BED does not make eating healthy easy
Shannon recently posted..It’s Been A While
Hey Shannon! Thanks for coming by. So happy to have you here!
Unfortunately, the challenge is closed this time around, but I got a lot of interest, so there’s sure to be a next time! Please feel free to take a look around at the “Happy Eating” category, in which I talk a lot about the 90% principle. Also, check out PrecisionNutrition.com – they’re my diet gurus over there!