From Junk Food to Whole Food: Make Changes That Will Stick

by Sue Lemoine, RNHP

If you’re looking to make changes to your diet plan but don’t know where to start,herearethreesimpletipstohelpyougetstarted.

MakeSimpleChanges

It's easier to create and sustain long-term health (or weight loss) if you ease yourself into it. Start by changing one or two small things that feel manageable: overhauling your lifestyle in a week will exhaust and frustrate you, and it won’t stick. Start by looking at the amount of processed foods you eat and making the firstchangesthere.

Let’s say the first thing you choose to change is breakfast. Look at the ingredients if your go-to is a quick and easy breakfast bar. Most contain high amounts of sugar and ingredients that you can’t pronounce. A good substitute would be a hard-boiled egg (you can boil it the night before) and a piece of fruit. It is quick and easy to grab, but it is low in sugar and high in protein and some good fats. I’m not saying protein bars are bad, just look at the ingredients before youbuythem.Therearegreathigh-qualityproteinbars,justbeaware.

SayYestoTreats

The great thing about making minor changes is that you don’t have to give up your favourite foods; modify them a bit. For instance, if you love snacking on popcorn, make sure it’s one of the healthier versions. The best way to make popcorn is with a hot air popper or a little oil in a pot on the stove. If you love making it in the microwave, just look for the healthier versions. Remember, the fewer ingredients, the better (and if you can’t pronounce the words, put them back on the grocery shelf). Look for brands with only three ingredients: nonGMOpopcorn,oil,andsalt. That’sall.

The same goes for the rest of your foods. If you can’t go without your chips, try swapping your heavily seasoned potato chips for chips made from vegetables with only salt and oil added. And if you really want that chocolate bar, swap your processed chocolate bar for a healthier organic dark chocolate instead. Simple, right? If you’re not sure whether it’s a healthier choice, ALWAYS take a look at the ingredients list. When you see a jumble of words that would knock you out of a spelling bee, don’t eat it! The better choices have ingredients that you can pronounce and understandandsoundlikefood,notchemicals.

EmbracetheJourney

Remember, the path to health (and weight loss) is a journey. You don’t have to be perfect to see and feel the effect of good, nourishing food. Your body will respond by being stronger and more resistant to colds and flu because your immune system will be well-nourished and able to fight off those nasty viruses that surface yearly. You will also feel more energized. When you integrate these small changes and let your body and taste buds adjust, you’re setting yourself up for longterm success and wellness. How can you integrate some of these small changes into your diet andlifestyle?Ifyouhaveanyquestions,pleasereachouttomeanytime.

Flourish Holistic Nutrition sue@flourish-nutrition.ca www.flourish-nutrition.ca

About Sue:

Sue is a Holistic Health and Wellness Practitioner from Edmonton who teaches perimenopausal and menopausal women, who live in various parts of the world, to really enjoy this stage of their lives She does this by helping them refine their eating so they can balance their hormones naturally and holistically through food and lifestyle tweaks The greatest reward is seeing her clients emerge from her programs not only healthier, happier and more balanced, but with less menopausal symptoms. If you suffer from ANY perimenopausal or menopausal symptoms, please reach out to her for a free consultation sue@flourish-nutrition.ca .