Dr John Berardi is someone who has really helped me throughout my career when it comes to diet and nutrition. Years ago he wrote a book (I forget which one), to help people with their diet and training. In the book he recommended using an excel sheet to record your diet. The method he used was simple. Set a few simple rules such as,
- Have protein in each meal.
- Have fruits or veggies in each meal.
- Drink water at each meal.
I am not sure these were his rules, yet this is what I took away from the rules. Once this is set make an excel sheet with 7 columns and as many rows as meals you would eat each day. If you were eating 5 meals per day you would have 35 empty boxes. Now each time you follow your rules put a check, and when you fail put an x in the corresponding box. At the end of the week score your sheet. Now try to do better next week.
Improvement is not linear yet your steps for improvement can be. Let’s say you had 20 meals that you followed the rules in week one, and 15 that you didn’t. This is your baseline. Just be one meal better next week. Keep taking steps in that directions. Here is the kicker, for most people scoring 100% on this is not only impossible, it isn’t a happy life. No matter how good you get at this don’t try to get to 100%, break your rules 10% of the time. This 10% is life that happens. Sometimes Marcus opens a new doughnut shop, and next thing you know we are eating doughnuts here at UF. If 2020 taught us anything it is, don’t turn down the opportunity to have a beer with a good friend.
Now I ask you, can you go set some rules, believe in those rules, and break them sometimes? Just by the act of being conscience of your decisions I can promise you that you will feel healthier and stronger. Until then I’ll be here eating the peaches that Sarah brought to the gym.