Small Changes Really Do Add Up
Adding foods creates abundance
Adding in small, incremental, healthy changes overtime can lead to long-lasting wellness.
When it comes to nutrition, a lot of people think that the way to improve their health is to eliminate certain foods from their diets. I hear a lot about people eliminating carbs, fats, sugars, coffee, fruits, etc. In fact, many fad diets require the removal of certain foods or food groups.
Removing foods from the diet is valid if there is an allergy, a food sensitivity, a medical condition or just a plain aversion to certain foods. However, eliminating foods can lead to a scarcity mindset and prevent long-term change. It can lead to feelings of shame and disappointment for many people - perpetuating a negative dieting cycle and affecting one’s relationship with food.
In my five years of experience as a registered nutritionist, real health can be built on a foundation of ADDING in certain nutrient-dense foods into the diet rather than taking any away. Slowly ADDING nutritious foods over time helps build momentum and confidence. It adds a sense of abundance and variety. People focus on what they are doing, not on what they aren’t doing. And I think this is the real key for sustainable change.
Here are a few of my favourite ways to ADD more into your diet:
- Add 1 tablespoon of ground flax to your smoothies or oats every morning for added fibre.
- Add a serving of berries to your breakfast each morning for a dose of antioxidants.
- Add a quality protein to your afternoon snack for sustained energy throughout the day.
- Add 1-2 servings of fish and/or seafood to your diet each week for good quality omega-3 fats.
- Add an extra serving of vegetables to your dinner each day for added vitamins and minerals.
- Add 1-2 glasses of water to your morning before coffee to boost hydration.
- Add high-protein Greek yogurt to your breakfast for a protein boost to start your day.
- Add 1/4 cup of raw nuts & seeds to your snacks each day for good fats, minerals and fibre.
- Add 1-2 servings of leafy greens to your diet each day for added vitamins, minerals and fibre.
- Add a vegetarian source of protein to your meals twice a week for added fibre and variety.
If you would like to learn more about how you can add nutritious foods to your diet to build good health over time, consider booking a free 15-minute discovery call with Registered Holistic Nutritionist, Courtney Rae Jones.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. Check out Courtney’s website at www.crjnutrition.com.