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Trying to eat healthier? Make it a habit!

The start of the new year, often means setting new goals to eat healthier or to lose weight. More often than not, I see people making unrealistic goals that are a sure way to get them discouraged and fall off their "plan" within a week. Instead, this year focus on making one small change at a time.

In one month we each typically eat around a hundred meals, and more if you prefer “grazing” over “3-square meals a day.” If you focus on making small, lasting changes to your eating habits, taking it one meal at a time, these steady improvements can culminate into extraordinary lifestyle outcomes, including the prevention or management of chronic diseases such as diabetes.

Take a moment and think about your eating patterns, or quickly jot down what you ate for the past 3 days. You may find it a little surprising that you eat very similarly day-to-day. This is because we tend to be creatures of habit. Habits are powerful things because they allow us to do tasks easier and faster, because our brain doesn’t have to work as hard. For this reason if we can get in the habit of making just one positive change or food swap this month, it could become second nature and almost effortless. Here are examples of a few small dietary changes that you could start making:

· Eat around your plate in this order: vegetables, protein, and then carbohydrates versus saving vegetables for last!

· Drink one big glass of warm or room temperature water immediately upon waking up in the morning.

· Place your fork down on the table between each mouthful! This will help you become more in-tune with your bodily cues.

· Grill or bake one extra serving of protein at dinner to throw on a salad, for lunch the next day. For example, roasted pork tenderloin makes for the perfect accompaniment to a kale slaw, vegetable soup or garden salad.

· Add an extra helping of vegetables to your dinner meal.

Let’s work together this month and start with one nourishing change, stick with it, one meal at a time and form it into positive habit for a lifetime!

Comment below on what change you want to start making and let our team at Elevated Health and Wellness hold you accountable!

Until next time, relish every bite.

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