Now that Spring is in the air, people often have a new lease on their health and wellness ideas to get in shape, eat healthier and get more rest.
One of the biggest misconceptions about weight loss is that you have to limit your favorite foods even if it’s not the best or healthiest of choices.

This is often times executed in a way that is unhealthy and counter productive. People take pills that are really nothing more than a placebo and some are even dangerous, they starve themselves, which makes the body think it needs to store fat and calories;and results in weight gain , while caloric restrictions slow the metabolism and digestion to a snail’s pace.

None of which is conducive to a healthy lifestyle, weight loss or feeling your best.
Your body needs important vital nutrients in order to run at its optimal state, fight viruses, allergens, and produce hormones and chemicals that aid in  sleep and feeling of wellness.
So, the question becomes how to structure your diet in a way that is both sustainable, keeps you feeling motivated and enjoying life without denying your taste buds.

1. Practicing mindfulness to promote health

People are today are always on the go and rarely take time to chew their food.
While practicing mindfulness seems easy and odd to some, giving thanks for your food has a lasting effect in the aspect of understanding that a meal not only nourishes the body, but aids in an overall attitude of gratitude which has lasting positive effects on the body’s digestion.

2. Standardize a routine surrounding meals

When we are always on the go and have no particular time of day we regularly sit to enjoy a meal, the tendency to skip meals as well as grab a bag of chips and soft drink often prevails. While it’s easier said than done, have a few things on hand that you enjoy that are portable and easy to access on your busy days. This requires some beforehand preparation before you week starts. Get to the supermarket and pick up enough food for 3 meals that you can prepare ahead of time. The general rule of thumb is cook once and eat twice. This will save you money and time and leftovers are usually portable and can be place in a east to heat up container. Easy to digest meals that can be frozen or will keep in the refrigerator include portion sizes of lean protein added to a robust salad, premade yogurt and fruit cups with granola, chia, or flaxseed, and fruit pies or even cake to finish with something sweet. Your body needs regular intervals of nutrition in order to run optimally. Nobody understands your cravings like you do, and when you are getting the right combination of nutrients you will feel satiated, and satisfying your sweet/ salty cravings is part of this balance.

This brings us to the concept of crowding out. I do not believe in starvation or setting drastic limitations as a way of lasting weight loss or developing a manner of eating and living that is both healthy and sustainable. Otherwise, you are prone to add insult to injury and regain any losses with an addition of 5-15 lbs overage.


Our bodies are rentals


This is what I call the cycle of insanity. Doing the same thing to your body over and over again expecting your body to rise up to the demands you continually place on it. Our bodies are “rentals”.

We have them for a life time and it’s our responsibility (in many cases) to keep them healthy and injury free. This means that we have to feed it, nurture it and take care of- it all over, inside out, bones to skin, and finger tips to toes. Holistic health starts first with setting an intention.

Edgar Cayce often was quoted  by saying “they get a point for the try”… this was primarily because people as a race put unrealistic demands upon themselves that when they fail to meet their goals they engage in self destructive behaviors; rather than starting fresh as many days in a row as it takes without self deprecating statements or self judgement.


A simple time limited technique     


A simple way to address meal planning is to look at the way you eat the majority of the time. What is missing? Are you consuming enough greens and fiber? Are you completely eating pasta and rice dishes and nothing else? How colorful is your plate- generally speaking; this lends to important vitamins, minerals and flavonoids that are vital. How much water or liquid do you actually consume in a 24 hr period? What do you see in your eating habits that you think are lacking?


3 Weeks and an intention


Week 1 -start with water. Good old fashioned water. If water is too boring, then slice a lemon, lime or other fruit to make it more flavorful. Add in 2-3 glasses a day. One when you first wake up, one at some point during the day, and one an hour or so before bed.


Week 2- start with fruits and vegetables. Pick 2 meals and add fruits and vegetables to you meal or snacks. Regardless of your current way of eating, try adding fresh fruit and fresh vegetable to your day.

I will often make a power packed smoothie with both fresh fruit and green leafy vegetables like kale and spinach and drink 2 cups at different times of day. They are energizing and nutritious without added sugars but curbs sugar cravings in particular.


Week 3 – Exercise. Nothing major, but getting out into the fresh air replenishes areas of the body that have been stagnant, gets the blood moving and oxygenates your brain which in turn makes you feel more productive and will help you sleep better. Start with 10 minutes… if that’s too much, then start with 5 minutes and do whatever make you feel the best for those 5 minutes.

Be consistent with time of day (if you can) and increase you time the following week. Exercise doesn’t have to involve going to the gym, or taking a class. It’s something that you can do anytime, or any place of your choosing. Gardening and lawn work burns a substantial amount of calories and connects you to the earth’s energy, as well as nature and beautifies your surroundings. The list is infinite with activities that you choose based on your likes. Each human being is uniquely driven based on their personal situation and lifestyle.


Be consistent and re evaluate as often as you see fit


Week 4 – re-evaluate. What was easy, what was slightly challenging, and where can you improve? This is often skipped but is essential in holistic management of your life. What did you notice during those 3 weeks? How was your sleep wake cycles and overall mood? What areas do you think you can include during the next week or 4 weeks?

The approach seems simple enough, but often times is taken on without realistic goals and sustainable actions.

Let me know how this works and if you need a little extra direction, health coaching short term may help you with managing both intention, health and healing