MelFit Healthy Times Summer 2023

17. MELFIT SUMMER IN NATURE SERIES

Cut out page 17 and take our MelFit Summer goals challenge.

29. SUCCESS STORIES

Keith Warner talks about his 200-pound weight loss journey.

36. ASK THE PROFESSIONAL

Food For Thought: Unpacking the Cognitive and Spiritual Dimensions of Nutrition. You will want to dive into this article written by Jonathan Brozek.

Inspiring People

Dive in deep with me while I interview my client/friend Keith Warner about his journey of loosing 200 pounds.

Ask

Creator/ Designer/ Editor/ Publisher

Melissa Valdovinos

melfitcoaching@gmail.com

Digital Media Creator/ Marketing

joshmelfit@gmail.com

Cover Photographer

Melissa Valdovinos

Jonathan Brozek

@melfitcoaching melfitcoachingllc

The information provided in this magazine is for educational purposes only, and does not substitute for professional medical advice. Information in MelFit Healthy Times is copyrighted and must not be reprinted, duplicated, or used without permission. Copyright © 2022

letter from our team

We are so excited to launch MelFit Healthy Times to our online and local community. We will be publishing our magazine seasonally. Our promise to our readers is to connect, inspire, and motivate you. We hope this edition brings you value and leaves you feeling empowered.

Cheers to your Health

Melissa Valdovinos

Josh Melior

on the cover

www.artisanportrait.com

Pictured on our cover is Coach Mel the creator of MelFit

Cover Photographer Kibbee Walton

Melissa Valdovinos was born and raised in beautiful Coeur d’Alene, Idaho. She has been a thriving entrepreneur since the age of 27. She has owned many businesses; including multiple coffee shops, clothing boutiques, and a catering company. She owns her own property management company and is always seeking new land development opportunities.

Melissa is married to her husband Iggy and has two stepdaughters, Marissa and Talia. Between the two girls they have four Grandchildren. Melissa’s dog Oscar is also considered a part of the family and a great running partner.

Melissa started Metamorphosis Personal Training Studio many years ago in Post Falls, Idaho. The original studio was in the garage of a friends' house. After three years, she moved into her Spokane Street studio and quickly built a large clientele. She is known for her work ethic and ability to connect with her clients on a personal level.

Melissa is a Certified Personal Trainer, Nutrition Coach, Chef, Food Prep/Food Shopping Expert, Marathon Coach, and Life Coach. Her success stories include many clients who have lost over 100 pounds in less than a year. She has worked with clients who were bulimic, anorexic, and morbidly obese. She is helping clients who have lost hope and have been told to have Gastric Bypass Surgery. She is currently working with a client who was almost 600 pounds and they just hit their first 100 pound weight loss goal. Melissa prides herself on reversing Type 2 Diabetes, high cholesterol, high blood pressure, and most auto immune diseases. She also works with Athletes and just launched her first 6 Week Shred Program for advanced clients.

Melissa has hosted many monthly food prep classes in her kitchen, further ensuring that her clients reach their goals. She feels strongly about teaching her clients that it all “starts” with food. Teaching people to how to cook Whole Foods and prepare for the week ahead is the key to her clients longterm success. She gives each client the tools they need to lose and maintain their weight loss forever. As a business woman, she gives you the cost breakdown of her meals. Her meals range from $2.50-$3.50 per meal. She will prove to you that eating healthy does not cost more than eating processed foods.

Melissa’s many notable physical achievements include the completion of several 1/2 and full marathons and later becoming a Marathon Coach. She is an avid road biker and has completed the Coeur d’Fondo, a 90-mile bike race in her home town. She has a “stay ready” approach to life. She has maintained her impressive weight loss for almost 20 years. She was formerly a size 15 and now maintains a size 3. With over 20 years of experience as a health and fitness Coach, she can’t wait to share her vast expertise on all things health, fitness, and nutrition with you.

Josh Melior was born and raised in North Idaho. Josh graduated from Post Falls High School in 2016. From there, he went on to attend and graduate from Duke University, receiving his degree in digital media and marketing. Josh was fortunate to gain advanced knowledge of each of the eight most important digital marketing domains, from the industries most recognized experts. Josh’s expertise includes videography, photo/video editing, website design, and search engine optimization. Josh prides himself on being a social media expert and enjoys helping his clients with advanced digital marketing.

Josh Melior collaborated with fitness expert Melissa Valdovinos to create "MelFit." This dynamic duo are the Yin and Yang of the digital fitness industry. When Josh is not busy working on MelFit, he enjoys watching sports, including the Seattle Seahawks, the Los Angeles Lakers, and the Spokane Chiefs, a local hockey team.

Josh’s mission and passion are to empower, build, and create epic content for “Melfit” and you.

Juntos jun·to

MelFit Summer In Nature Series

:a group of persons joined for a common purpose.

Entering into a new season is both exciting and frightening. We are coming from a place of "structure" for most, to possibly a state that is not as structured; and we may be even "busier" than our "school year" schedule. The problem with myself and most people may be that we want it to be “Summer” year-round.

I think the older I get, I embrace the changing of the seasons differently. I remember at one point in my life being so busy that I never looked “out” or “up.” I didn't see the snow on the mountains or the changing of the leaves on the trees. All I saw and knew was one thing……WORK! What has changed for me? Number one, is my online business Melfit that I am truly grateful for. It allows me to work anywhere in the World with a laptop and a cell phone on “my” terms. What else has changed for me is accepting that I “can” make time for myself, I am worthy, and that I don't have to work 24/7!

So…… let's start with the frightening part first! For most, this may be relatable to quite a few readers! COMPANY!

Do you get stressed just thinking about the amount of company and entertaining you will be doing this Summer? I used to be the same way until I realized this one thing……. EVERYTHING DOES NOT HAVE TO BE PERFECT!!!!! I have been married for 22 years and with my husband for 24 years. He is from Mexico and has a HUGE family. We have struggled through the years because of our “cultural” differences. What I mean by this is that his family has never been super good at "calling ahead" and letting me know they are coming. I remember one year before we were even married, I had all of my pots, pans, and dishes on the counter after cleaning because of a mouse issue, and my husband's family just “showed up!” I didn't even have a bottle of water in the house or anything to make a meal. I was at the peak of my career, and I didn't think I had time for anyone or anything. I look back now, and I remember my sweet sister-in-law saying she didn't care about the mess and whether we had anything to offer her or not; she just wanted to get to know me better. Fast forward to a few years ago……….

My husband's family actually "called" this time and said they were coming. When I say "family,"…..I mean "family!" I think there were 24 people that came that year. My instant reaction was SHEER panic! My sister-in-laws (and I have a lot of them), reassured me that I wouldn't have to worry about any cooking, and BELIEVE me, these ladies can cook!

As hard as it was to sit idle, I wanted to respect what they wanted to do; which was come visit us and not have me stress out. Needless to say, the weekend was lovely. As a matter of fact, it was the best time I had ever had with them. They cooked, cleaned, and I didn't have to worry about a thing. I actually enjoyed my time and didn't work my tail off! I know their love language is cooking and food, and I don't know why it took me so many years to let them “gift” this to me. I felt like I finally got to to know them better because I wasn't so busy and stressed.

THE REALLY BIG DEAL WAS THIS………………

The biggest turning point for me with this event was in my marriage. I admitted that I had been keeping my husbands family from coming because of “my" issues. They are wonderful people and "very" laid back and easy to please. They are happy just being together as a family. Covid kept them from their usual weddings, quinceañeras, and their usual gettogethers. I know my husband has felt like for years his family was not welcome at our home because of my "perfectionism."

WHERE ARE WE NOW?

After that year, I started the Valdovinos’ Family Reunion. We get together at my house every year in the Summer! I had 57 people here last year, and we had an absolute blast! I have everyone sign up for a meal and they are responsible for cooking and cleaning up after their meal. Once you have your 1 meal done, you are off the hook! I host a champagne brunch that everyone looks forward to because it is “not” Mexican! Especially the younger ladies love the brunch. I gave a speech a few years ago at the brunch and wanted to let "my" family know that they are always welcome here and that they have opened up my eyes to what family gatherings are really about. I now "truly" know that they could care less about how perfect things are, and I could literally blow up an air mattress and put them in the airconditioned garage, (which we did for about 20 people); and they would be happy. I gave a speech at the brunch and I had my niece Jeannette translate in her "perfect" Spanish so everyone could understand. My mother-in-law cried, and I cried because it was such a huge moment for me, my husband, and "my" family. I will NEVER feel stressed about having them in my home EVER again. I know they can feel I am "not" stressed, and I hope if any of them read this article, they know how they HAVE impacted and changed my views on family and life and that I love all of them dearly.

Please check out the MelFit Podcast for motivation and inspiration! MelFit Podcast is located on page 2 of the app. Thanks for tuning in!

MelFit Summer In Nature Series Part 2

Challenge

chal· lenge

verb

: to confront or defy boldly

SUMMER! Why do I think it’s exciting?

I think Summer is exciting because there is so much to do outside, especially here in our beautiful North Idaho. I feel like I go from a routine of being inside most of the time to never wanting to come inside like I did when I was a kid. I want to encourage readers to embrace the outdoors this year! Do things this Summer that you have “never” done.

I will leave a form at the end of this series, and you can write in your 3 NEW Summer goals for 2023! Rip out this page and hang it where you can see it. The one thing I did last year that “really” challenged me was the Athol Tree to Tree Idaho Adventure Park. I thought it would be a couple of zip lines and balance beams. I was so scared and surprised when it was not. It was great team building with friends, and I am not sorry I took the risk! I went with my friend Barb Onzo, and “new” friends Nancy Freitas, and Andrea Anderson. Everyone was so supportive! What have you been thinking about taking a risk at? What have you done in the past that scared you, but you grew from it? I love being a life coach and building confidence in my clients.

What you may not think is “possible" or see, myself and others may. I think that “mindset” is so huge when thinking about taking any risk in any area of life. I always say…..if you think you can…..you can! I coach that it’s ok to fail, but it’s not ok to not try. Nothing grows in a comfort zone, and growth in any way is incredible for the soul! It’s like a natural high you can’t describe unless it happens to you! If you have been in a funk or a little stuck lately, I hope this article speaks to you. If nothing changes…..nothing changes! Make these Summer plans! If no one else wants to go; go alone! Maybe that’s what you “need” and can grow from. Being alone in nature with the sounds can soothe the soul. I learned a long time ago that waiting for others was holding me back, and I eventually just tackled my elephant alone! If the people you hang out with now don’t align with your goals, I would advise putting it out there that you are seeking someone to do these things with you. How do you do this?

Networking and connections. Just ask anyone with a pulse if they are interested in whatever you want to achieve. Don’t be afraid of a no! Don’t stop asking! Eventually, you will get a “yes” and find your tribe! Put messages and feelers out however and wherever you can. Search for groups and events on Facebook if you are on there. Also, most people aren’t very good planners, so don’t be afraid to organize an event. It may also be something someone else needed, but they were afraid to speak up. Be the voice! Be the change! No one ridicules a leader!

Tree to Tree Adventure Park

17545 E Locust Grv Rd, Athol, ID 83801 208.423.8289

treetotreeidaho.com

MelFit Queso Dip

Serves: 8

Ingredients:

1 cup raw cashews

3/4-1 cup hot water

1/3 cup marinara sauce (no added sugar)

2 tsp nutritional yeast

1.5 tsp onion powder

1/2 tsp smoked paprika, plus more to taste

1 large garlic clove

1 tsp sea salt plus black pepper to taste

1/2 tsp chili powder for spice (optional)

Instructions:

1.

until smooth and creamy. If you prefer your queso dip a little spicy, make sure you add a little pinch of chili powder into the mix.

2. Serve it in a bowl or drizzle over Melfit Sweet Potato Nachos or use as a dip with rice crackers or chips if it is your free day! Queso lasts up to one week in the refrigerator.

Notes: If you prefer queso a little on the thicker side, start with only 3/4 cups of hot water. Add more if you want to thin it out once everything is combined. Alternatively, you can blend in 1 tbsp of tapioca starch or arrowroot powder from the very start for a way thicker texture. To make a nut free queso, you can replace the cashews in the recipe with one cup of cooked chickpeas or a couple of boiled golden potatoes. If you don’t have a powerful blender make sure you soak the cashews in hot water for 45 minutes before blending.

Enjoy!

Nutrition:

This recipe is logged in My Fitness Pal as Melfit Vegan Cashew Queso Dip

Calories: 31

Fat 1.6 g

Carbs: 2.1 g

Protein: 1.3

out· doors

noun

: a place outside, away from buildings, where you can experience nature

clients! They are all doing great, and then they are put into a different environment where they don’t have access to the same kitchen and tools they do at home. So what do I tell them? Do I encourage them to take the Summer off? Put a vacation hold on their nutrition plan?

Where do we start?

PLANNING!

We have the hard-core people who bring their prepped food and have one free day while camping (and, of course, they log this and send it to me). This may sound rigid, but it works.

The other six days, we don't count calories or macros, and that is so freeing, but using this method keeps us from undoing all our hard work from the week. Some get on the MelFit App and make and take things that travel easily and keep well. Some have campers, and some are tenting it. Whatever your " glamping" style, we have a recipe that will suit your environment. I am always available for suggestions and will post some of my favorite camp foods throughout the magazine.

The first recipe I want to share with you is my Tijuana Hot Dogs! These things take the cake. I highly recommend all the "fixins" I suggest, and you may find your peers ditching the bun!

MelFit Tijuana Hot Dog

Serves: 4

Ingredients:

4 pre-cooked chicken sausages (under 10 grams of fat with a natural casing; we like Sabatinos’

Cracked Black Pepper and Basil Sausages from Costco)

Mustard of your choice

MelFit approved ketchup (no sugar and clean ingredients; primal kitchen)

Sliced pepperoncini peppers

Sliced jalapeños (pickled or fresh; remove seeds for less heat)

4 slice of nitrate/sugar free bacon

1 large onion of your choice (sauté these in a pan with non stick cooking spray, or a little ghee or olive oil)

1 large pepper of your choice (I like red and yellow; sauté these in the same pan as the onions)

Instructions:

1. Take 1 slice of bacon and wrap around sausages. You can secure with a toothpick if you need to.

2. Cook chicken sausages in the air fryer at 390 degrees for 7-10 minutes or until sausage are plump and juicy.

3. While these are cooking sauté the onions and peppers in a medium pan sprayed with nonstick cooking spray or a little ghee or olive oil.

4. Add toppings and enjoy!

This recipe is logged in My Fitness

Pal as MelFit Tijuana Hot Dogs. Print and scan recipe for barcode.

Nutritional information:

Calories: 235

Carbs: 3.8 g

Fat: 12.8 g

Protein: 20.8 g

MelFit Moose Munch

Serves: 12

Serving size: 1 cup

Ingredients:

12 cups air popped popcorn

3/ cup roughly chopped almond

3/4 cup roughly chopped pecans

1 tsp cinnamon

1 tsp vanilla

3/4 cup dairy free/sugar free dark chocolate chips (I use Bake Believe or Lily’s)

3/4 cup diary free/sugar free dark white chocolate chips

Instructions: In a large bowl add air popped

Use 2 small glass bowls to melt each of the chocolates; either in the microwave or a double boiler.

SMORES!

I know that smores are so traditional and scream “camping,” but here’s a few fun facts! Making a smore takes time, is messy, and is eaten so fast that we are just left with sticky fingers wanting something more to munch on. Speaking of munching….that leads me to my next recipe! MelFit Moose Munch! I created this recipe around Christmas time to replace the typical high calorie, fat, and sugary “moose munch” that seems to show up every year in most households! We don’t use corn, but this is one of those “exception” to the MelFit rules. See.......I do cave once in a while! I hope you will make and enjoy this recipe with your family. I would make separate baggies so you have your “own” bag! Please let me know who makes this! This may be a new camp tradition! Enjoy everyone!

3. If using microwave heat at high power in 30 second intervals, stirring each time until fully melted. Transfer popcorn mixture to a cookie sheet and drizzle both chocolates over the popcorn and lightly toss.

4. Refrigerate for 15 minutes to help the chocolate harden.

Enjoy!

This recipe is logged in My Fitness

Pal as MelFit Moose Munch

Calories: 149

Carbs: 19.2 g

Fat: 10.8 g

Protein: 2.5 g

MelFit Moose Munch

MelFit Bento Box

FOOD:

Okay guys! Here’s the EASIEST THING EVER TO PACK ON THE GO!!! BENTO BOX! IT’S ALL THE RAGE AND SO EASY!

PROTEIN:

I like to bring food that’s easy to grab and go and that I have around the house. I like to start with protein. Grab some Kirkland oven roasted turkey or rotisserie chicken that you removed the skin on and shredded. Jerky also travels well on the go. Sabatino’s has the best chicken meatballs and sausages that you can air fry ahead of time and slice up. Bring some mustard for the sausages and Rao’s marinara for the meatballs. Canadian bacon and prosciutto are also a great source of protein.

VEGGIES:

Cut up a variety of your favorite veggies. I like Melfit Whole 30 Dump Ranch or Bitchin Sauce. My favorite veggies are snap peas and radishes. Pilgrim’s Market has a Vegan Ranch that is to “die” for if you are local.

FRUIT:

I like watermelon in the Summer and we also like to toss it in our drinks. We also love cherries, strawberries, raspberries, blueberries, peaches, grapes, apples, and pears.

NUTS:

We love cashews, macadamia nuts, almonds, and pistachios.

CHOCOLATE:

We love a little chocolate. I like Lily’s Dark Chocolate Sea Salt. A little square per person is perfect for the sweet tooth. Chocolate chips are great too, but eat them right away before they melt!

CRACKERS:

I love almond crackers, rice crackers, and sourdough Wasa Crackers.

CHIPS:

I love plantain chips and Siete Tortilla Chips.

DIPS:

I love me some Melfit Authentic Salsa or any salsa that is clean and sugar free. We love any of the Bitchin’ Sauces from Costco or Pilgrim’s if you are local. Guacamole is a great dip and most store bought versions are almost as good as homemade. I am obsessed with Primal Kitchen’s Buffalo Sauce.

CHEESE:

We are dairy free at Melfit, but if you want cheese in your bento box, I would explore some non dairy options. They are really coming out with some great choices.

Miyokos makes a great cashew cheese. I like the Garlic Herb and Winter Truffle. We found Chao brand is very creamy and pairs well with crackers. We use Boursin dairy free cheese as well in our Melfit Bento Boxes.

OLIVES:

Any type of olive works great. A lot of grocery stores now have olive bars which is great and allows you to try a variety of olives without buying several jars.

MelFit Jalapeño Margarita

Serves: 1

Ingredients:

1.5 ounces of good quality silver tequila

1/2 ounce Cointreau liquor

Juice of 1/2 a lime

1.5 ounces organic orange juice or fresh squeezed o.j.

2 thick slices of fresh jalapeño or more to taste

Tajin seasoning

Drizzle agave nectar to taste (I like Madhava brand)

Instructions:

Tools:

Martini shaker

Muddler

Ice

Measurer Plate

2. Add to your muddler and muddle well. Watch your eyeballs! It may splatter. Any cuts? Use gloves!

3. Take your time and muddle it well!

4. Take a slice of lime and slice it in the middle, but not all the way through. Use a plate and sprinkle some tajin seasoning on it. Take lime slice and rub all around the rim of a margarita glass and then dip generously in Tajin.

5. Add 1.5 ounces of tequila, cointreau, orange juice, and lime juice to martini shaker.

6. Pour into glass and and club soda or any sparkling water. If you add something fizzy to shaker it can force the lid to come off and explode. I generally just top off after I pour into my glass. Especially if you shake like the movie Cocktail!

7. Garnish with lime and a jalapeño slice.

Enjoy!

This recipe is logged in My Fitness Pal as Melfit Jalapeno Margarita. Print and scan the barcode for nutritional information.

Nutritional information:

Calories: 192

Carbs: 15.5 g

Fat: 0.1 g

Protein: 0.2 g

VIP FOOD PREPPING SERVICE

Local food prep service exclusively for MelFit Clients Gluten-free, dairy-free, and no processed sugar. Delivery available within a certain distance.

Weekly menu changes and is prepared by a chef/nutritionist. 6 days' worth of food that contains 3 meals, a dessert, and a snack.

Must be working on a nutrition plan with Coach Mel or must be a MelFit VIP Member.

Review of 3 Day Detox:

I did the 3 day detox right after Christmas.. I felt like crap my face was broke out and just needed to do something to reset and prepare going into the 6wk shred.

I loved all the food, even my husband was raving about it and my 9yr old daughter split my morning smoothie with me (she loves Mel’s smoothies).

Personally it was the perfect amount of food. I did want a snack but out of habit not hunger.

I lost exactly 1lb each day probably could have been more if I did a workout during the 3 days and I felt so much better and my acne started clearing up.

I am so glad and blessed to have Melissa in my life. She has been such a huge wealth of information with health and life. I call her “Slash” because she is a friend/nutritionist/life coach/ personal trainer. I have known Melissa for almost 20 years and supported her in two different latte stands, a personal training studio, and now with MelFit. So far I have lost 200 pounds with the help and guidance of Melissa. The research of the science behind health and fitness and personal investment she puts into each one of her clients is so reassuring and heart warming. I can’t wait to see what the future holds!

Keith Warner MelFit Lifer!

I told Keith a few years ago I was going to save his life…….. We are now down 200 pounds!

Inspiring People

Melissa: How long have you known me?

Keith: Almost 20 years!

Melissa: What businesses of mine have you supported?

Keith: Two drive-thru coffee stands, a personal training studio, and now MelFit!

Melissa: We ran into each other outside of the grocery store a few years ago. Describe where you were at that time.

Keith:I was needing to make a change in my life and was thinking for about a month that I needed to get a hold of you. I was in a very dark place at that time of my life and knocking on the door of 600 pounds.

I was in a very dark place at that time of my life and knocking on the door of 600 pounds.

Melissa: How long did it take you to contact me?

Keith: 2 weeks

Melissa: What were your fears?

Keith: Failure of going through another diet and not following through. But this time I was ready this time to make a change. It was either LIVE OR DIE!

Melissa: What have you tried in the past as far as diets go and how did those work?

Keith: I did N.W. Bariatrics and I had started out and I was going to do the weight loss surgery. They put me on meal replacements shakes, bars, and meals. They offered group meetings and they requested that you did training. I didn’t do the training, but it never set you up to prepare yourself for after you get off the meal replacements.

Melissa: How many calories a day were you consuming on this plan?

Keith: 800 calories per day.

Melissa: What’s different about MelFit vs. the things you’ve tried in the past?

Keith: It educates you on how to better your life through nutrition.

Melissa: I told you I was going to save your life a few years ago. Did you believe me at the time?

Keith: Yes, and I believed you because “I” was ready to save my life also.

Melissa: Tell us how much weight you’ve lost.

Keith: 200 pounds.

Melissa: Do you eat out?

Keith: Yes!

Melissa: Do you exercise?

Keith: No.

Melissa: Can people lose weight without exercising?

Keith: Yes!

Melissa: Do you feel like it’s important to add it in?

Keith: Yes.

Melissa: What’s keeping you from that?

Keith: My knees.

Melissa: Would you agree that learning proper nutrition is 90% of the equation?

Keith: Yes, I lost 200 pounds with no exercise, but I will be adding it in.

Melissa: What advice would you give someone who hasn’t started their journey yet?

Keith: Don’t just wake up one day and one day and start your journey because you feel like you need to lose weight. You need to “really” believe it in your heart and mind that this can happen or you are just going to set yourself up for failure right off the bat. You may have a couple of good months of losses and gains, but if you are not ready “mentally” then you are not going to succeed again.

Melissa: What are your goals this year?

Keith: To be more active and get “way” under the 400 pound mark again.

Melissa: Where do you see yourself 5 years from now.

Keith: I see myself at 350 pounds or less and possibly having knee replacement surgeries.

Melissa: Why is it so important at this point in your life that you don’t gain this weight back?

Keith: Because I won’t live very long if I do. When I was at a Dr.’s appointment, before I started making a change; I saw the scale that day on accident and I didn’t want to see it. I was deciding ok, I have two things to do…….continue to do what you are doing or change your life. I decided I had a couple more things I wanted to do in my life before I checked out.

Melissa: What are you most enjoying in life right now being 200 pounds lighter?

Keith: Getting my life back and being more social.

Melissa: Would you say you are pretty confident that the weight won’t come back this time and if so, why?

Keith: Yes, I am very confident because I have been stuck for about a year maintaining the same weight and I haven’t gained any back. I know adding in exercise will get me through this plateau.

Melissa: What does having accountability do for you and why do you think it’s important?

Keith: You need to be checked on in life……for a lack of better words. You get in a rut and you need to talk to somebody that knows your case. To have somebody else there holding your hand along the way makes a huge difference.

Melissa: My famous saying to you every time you are plateauing is what?

Keith: Keep your foot on the gas and NEVER GIVE UP!

Melissa: What would you like readers to know about you?

Keith: That you don’t have to give up in life even when you think it’s all over and you have no where to go and you have no idea what to do. The next day can be different. Never give up because tomorrow will come and you can start changing your life again.

Melissa: What is the hardest thing you have done over the last 2 years?

Keith: Staying focused and being more social. Also, I want to try to be more active.

Melissa: What have you learned most about nutrition on this journey?

Keith: That you don’t have to starve yourself and there’s so many good options out there that are clean foods. You don’t have to have processed quick foods all the time, and you can try to make your own food.

Melissa: Besides weight loss, what has changed with your overall health?

Keith: My attitude with life and being more social again. Helping people and as I see my journey unfold I want to try and inspire people.

Food For Thought: Unpacking the Cognitive and Spiritual Dimensions of Nutrition

Written by Jonathan Brozek

Food and nutrition, in their purest essence, are not merely survival mechanisms. Our food choices are deeply intertwined with the human experience, transcending mere sustenance to touch upon cultural, social, and psychological existence. Viewing nutrition from a spiritual and educational lens provides a broader understanding of our relationship with food, enabling us to appreciate its influence on our body, mind, and soul (1).

Unveiling the Role of Beliefs and Attitudes

Our spiritual and cultural beliefs, along with personal attitudes, shape our perceptions of food and nutrition.

In the spectrum of global cultures, varying beliefs lead to different “good” and “bad” foods.

For instance, rice is revered in Asian societies, while a protein-heavy diet is the norm in Western cultures (2). Educational exposure and media significantly influence our attitudes towards food. However, the flood of information can sometimes lead to confusion and misinterpretation, propelling unhealthy eating habits (3).

Benefits and Drawbacks of Default Perspectives

Default perspectives about food and nutrition can serve as anchors, providing a sense of control and predictability.

Executive Coach, Entrepreneur, Real Estate Finance Pro, Motivational Speaker

When these perspectives are rooted in accurate information, they can guide us towards a balanced, healthy diet. However, these perspectives can become a hindrance when they’re based on misconceptions or outdated information, promoting unhealthy eating habits and potentially leading to health problems such as obesity, malnutrition, or cardiovascular diseases. Moreover, an unwavering adherence to these perspectives can deter us from adopting new, scientifically backed nutritional knowledge (7).

Unmasking Cognitive Biases: The Filters of Perception

Three notable cognitive biases shape our perspectives on food and nutrition: confirmation bias, the halo effect, and the availability heuristic. Confirmation bias can lead us to favor information that confirms pre- existing beliefs, such as deeming all fats as detrimental, despite evidence of the benefits of healthy fats (4). The halo effect, where an overall impression of a person or product influences our feelings about its character or properties, often leads us to label foods as entirely good or bad. For example, we might view all organic foods as healthy, even when they might not be (5). The availability heuristic leads us to base our decisions on readily available information, often resulting in poor dietary choices based on popular trends or latest news (6).

Interpersonal Pressure: Navigating Healthy Changes

Embracing healthier perspectives and making dietary changes can be challenging, particularly given the pressure from close relationships. Loved ones, resistant to change or misinformed about nutrition, can unintentionally become obstacles in our path to better health. However, this journey is personal and transformative. It is an opportunity to foster understanding and inspire healthier habits within our social circle. As we learn to navigate these pressures, we can extend our spiritual and educational journey to those around us, creating a ripple effect of health and well-being.

Our relationship with food and nutrition is has deep historical context shaped rom cultural beliefs, personal attitudes, cognitive biases, and interpersonal dynamics. With an open, empowered perspective, we can move forward on a path towards healthier dietary choices and holistic well-being.

By recognizing cognitive biases and societal influences, we can begin to reshape our relationship with food from a more conscious perspective. Just as we nurture our bodies with wholesome food, we can nurture our minds with information that is based on evidence and experience, rather than on misconceptions or popular trends.

Often, dietary habits and changes can have spiritual components that brings us closer to understanding our bodies and our health. It’s a journey that requires patience, understanding, and self-compassion. Sometimes, it involves challenging ingrained beliefs and navigating the pressures of societal norms and expectations. Nevertheless, it’s a journey worth undertaking. As we learn to see food not just as a source of sustenance, but as a path to greater well-being, we can make choices that honor both our bodies and our minds.

The good news, we are not alone! We can draw strength from our relationships, share our learning, and inspire others to embark on their own journeys towards better health. As we grow, we can help others grow, creating a ripple effect of health, well-being, and enlightenment in our communities and beyond. Embracing a balanced perspective on food and nutrition allows us to navigate the complexities of dietary choices. In doing so, we embark on a path that leads not only to physical health but also to spiritual growth and overall wellbeing.

As we discover more about ourselves and our relationship with nutrition, we learn that food, in its essence, is a gift – a gift that nourishes our bodies, nurtures our minds, and nourishes our souls.

Sources:

1. Rozin, P., Fischler, C., Imada, S., Sarubin, A., & Wrzesniewski, A. (1999). Attitudes to Food and the Role of Food in Life in the U.S.A., Japan, Flemish Belgium and France: Possible Implications for the Diet–Health Debate. Appetite, 33(2), 163-180.

2. Mintz, S. W., & Du Bois, C. M. (2002). The Anthropology of Food and Eating. Annual Review of Anthropology,31(1), 99-119.

3. Story, M., & French, S. (2004). Food Advertising and Marketing Directed at Children and q Adolescents in the US. International Journal of Behavioral Nutrition and Physical Activity, 1(1),

4. Nickerson, R. S. (1998). Confirmation Bias: A Ubiquitous Phenomenon in Many Guises. Review of General Psychology, 2(2), 175–220.

5. Thorndike, A. N., Riis, J., & Levy, D. E. (2014). Social norms and financial incentives to promote employees & healthy food choices: A randomized controlled trial. Preventive Medicine, 63, 27-32.

6. Tversky, A., & Kahneman, D. (1973). Availability: A heuristic for judging frequency and probability. Cognitive Psychology, 5(2), 207-232.

7. Popkin, B. M., Adair, L. S., & Ng, S. W. (2012). Global nutrition transition and the pandemic of obesity in developing countries. Nutrition Reviews, 70(1), 3-21.

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