Healthy Lifestyle & Nutrition: Week One

Nourishing your body is an act of self-love

Introductory word from your coach:

Hey there, I'm Tina. Embarking on this journey to a healthier lifestyle and nutritional eating is already a testament to your strength and commitment. Eating and staying healthy is as much a mental game as it is a physical one, and by being here, you've already taken that big, brave first step. Remember every great story has a beginning and this, my friend, is yours. As we delve into sharing meal plans and rhythms, know that each day, each meal, is a chance to celebrate small victories and get closer to your goals but most of all learning about what works for you to remain healthy and happy at any age. It's not about weight loss, although that is important to some of you, it is about feeling your best while enjoying the privilege of eating great food without guilt or shame. Believe in yourself, enjoy every bite, and let's make this an unforgettable journey to get healthier together.

A Beginners Guide to a Healthy Lifestyle and Good Nutrition

I have probably tried every diet known to man in my journey to a healthier lifestyle and maintaining good nutrition. I didn't always understand the benefits, or I often didn't set reasonable boundaries to be successful while dieting to be healthy. I begin this season unraveling the myths and barriers that cause many of us to fail in living a healthy lifestyle and the joy of eating good nutritional food. I hope you will continue to read over the next weeks many of the things that are universal no matter which type of diet you choose to follow whether it be Keto, Vegan or the Mediterranean diet which I have found to be one of the healthiest diets in the world with a huge variety of foods to choose to satiate any pallet. Whatever diet plan you follow it is important to explore the rich flavors and recognize the health benefits of loving what you eat and not living to eat but eating to live without shame or remorse. The path you choose to a Healthy Lifestyle and Good Nutrition is one that leads you toward lasting wellness and vitality.

For example, the Mediterranean diet is based on the traditional eating patterns of countries that border the Mediterranean Sea, such as Greece, Italy, and Spain. This is easily aligned with all other types of diets and offers so many optimal choices where you are not limited by the variety of good food choices you wish to partake. Our eating pattern throughout our journey will emphasize whole, minimally processed foods and healthy fats, such as olive oil, nuts and seeds. Healthy eating also should include plenty of fruits. vegetables, legumes, and whole grains. The Mediterranean diet has been associated with a number of health benefits. For example, this eating pattern can help to reduce the risk of heart disease, stroke, and type 2 diabetes. Additionally modifying your diet to include fish and seafood, lean meats and healthy fats has been linked to better cognitive function, improved gut health, and a lower risk of certain types of cancer. Below are some tips I hope will encourage you on your journey to wellness.

Step 1: Tips for sticking with whatever diet works best for you: Set Boundaries.

If you are new to dieting healthy, it can be challenging to stick with a specific eating pattern. This goes for any dietary restrictive diets you choose whether it be Keto, Vegan, Mediterranean, you get the idea! The word "diet" has so many derogatory connotations surrounding it no wonder we feel denial in every morsel we eat. But I suggest you look at it from a different perspective. Think of "diet" as a choice of cooking and eating all the things you love to eat because they make you feel better about yourself and just taste great and leave you satisfied. Remember: You set the boundaries, and the plan is yours. You are the creator of the plan. You make it fit your lifestyle and nutritional needs. Boundaries are good. They set the pace and success of any diet. Without set boundaries you will never be satisfied and will continue to sabotage your chances for successful completion to reach your goals. To feel the satisfaction of successful completion of anything you wish to accomplish depends on setting reasonable boundaries that work for you which you can follow and sustain in the long term.

Step 2: Make small changes.

Instead of trying to overhaul your entire diet overnight, start by making small changes to your eating habits. For example, you could start by adding more fruits and vegetables to your meals or swapping out refined grains for whole grains. You might decrease your portion size. It's not about calories. Its more about how much you eat and when.

Step 3: Experiment with new recipes.

Look for recipes that incorporate a variety of ingredients like olive oil, fresh herbs and spices, and try to incorporate a variety of different fruits and vegetables into your meals. Be courageous!! It doesn't have to be all salads. Frozen Fuits and vegetables and fresh vegetables can be very satisfying as a snack when seasoned well with herbs and spices and combined with good quality proteins in the form of legumes, cheese and dairy or plant derivatives. Have fun! Be adventurous and try new things you haven't tried before or integrate new ideas into old recipes by exchanging good and healthy choices in your family recipes. Throughout the sessions I will share some recipes and ideas that give variety to your dietary plans that you may have not yet tried or tips on ways to spice up your favorite recipes and keep them fresh and inviting.

Step 4: Plan ahead.

Planning ahead is ideal and key when it comes to sticking with any diet. However, in a busy world we need to be flexible to meet the needs of our daily work and family schedules. I suggest you try shopping for certain things like semi-prepared salads, canned or frozen vegetables, block hard cheeses, eggs and dairy and non-dairy like almond milk and peanut butter or almond butter or leftover roasted cold chicken so that if you can't plan ahead, you can prepare something quickly on those days you are short on time. Stay clear of processed foods. Be sure to read the labels and choose items lower in saturated fats, sugar and salt. If you can't pronounce it, it probably isn't something you want to put into your body! Leave processed snacks and foods at the store. A healthier alternative might be to try preparing snacks ahead that have a longer shelf life (For example, nuts, dried raisins, cranberries, apples, celery, peanut butter, almond butter, cold roasted chicken, bag of steamed frozen green beans, cauliflower or broccoli with seasoning or a cup of seasoned popcorn, etc.) to have on hand when you are wanting to snack. No need to deny yourself if it is good for you and a reasonable portion. Remember: it only takes 30 days to exchange a bad habit for a good one--and what a morale booster it is to your Ego. I have found there is no greater feeling of satisfaction that comes from the exchange and conquering the cookie monster!!

Step 5: Get support.

Having support from friends and family can make it easier to stick with your diet and meet your goals to a healthy nutritious lifestyle that is satisfying and give you the rewards you deserve. Consider enlisting a friend or family member to join you on your journey or join a support group or online community to connect with others who are following the same diet. Contact your coach for input and help when you are teetering on the edge of the abys of falling off the diet. That 20 seconds of stepping back and waiting can stop you from a poor choice if you have good snack choices available to you when you need them. Think before you leap into that bag of potato chips or quart of chocolate chunk ice cream! What else can you choose to satisfy the hunger that makes you feel good? When all else fails, call a friend or go for a walk or drink a glass of water or play your favorite game on your phone or tablet until the feeling subsides and you can make a more reasonable choice.

Step 6: Don't be too hard on yourself.

Remember, any diet is all about balance and moderation. If you slip up and indulge in a less-than-healthy food or meal, don't beat yourself up about it. Your life isn't over because you made the choice to eat that chocolate cake or bag of potato chips. Instead, focus on making healthy choices the majority of the time, and don't let one slip-up derail your progress or make you feel you are a failure. Food is meant to nourish and enrich us not to shame and punish us for the joy it brings us. Sometimes want and need are on the same railroad track and that chocolate chunk ice cream is just what we need at that moment. We may want it all the time. It just isn't what we need all the time!! Set your boundaries to incorporate the special times when we can't quite reach our aspirations. Just don't make it an excuse to fail or change habits that you know are not good for you. Be honest with yourself. The shame we feel only comes when we try to fool ourselves. Don't do that to yourself...It's never the food that sabotages us...We do that all by ourselves.

Step 7: Make each meal special.

Find ways of making eating a special occasion at every meal. Set the table with table mats, napkins and cutlery. How about a candle and flowers. Use those special plates and glasses that have been sitting in your hutch or cabinet gathering dust waiting for that special occasion that seldom happens. The joy of food is a celebration!! Give preparing and eating food the respect it deserves! Enjoy the aromas of the food being prepared and tasting the results of your creation. Relish and cherish the time in preparing your food and eating at the table with family and friends and show them how to enjoy each and every bite savoring the time you spend together. Good conversation and memories are always better when shared with food!! Even if you are eating alone the care you give to healthy food preparation and eating will give you great satisfaction and enjoyment. Eating to live healthy is always a special occasion and a gift from God...Enjoy it!!