Transform Your Relationship With Food

Consider that diets don’t work.  How many times have you deprived yourself of certain food types for food groups in an effort to lose weight?  Then, the minute you feel successful you “reward” yourself with the very thing you cut out of your diet in the first place.  Using a reward system  with food creates an unhealthy relationship, one in which the food feeds your emotions rather than your fuels your body.  Diets can make you feel deprived so try this approach instead.  Replace unhealthy choices with healthier choices on a gradual basis, day by day or even week by week.  See examples below:
  1. White Bread, White Rice or White Pasta: Replace with the following: whole grain, or spouted grained bread, brown rice and whole grain/whole wheat pasta
  2. Eggs: Replace with cage free eggs because these chickens do not get fed hormones which we then ingest ourselves
  3. Cheese ​Replace whole milk or 2% options with part-skim options such as part-skim mozzarella
  4. Jiffy, Skippy or Other Big Label Peanut Butter: Replace with peanut butter with one ingredient: Peanuts! Eg: Trader Joes Crunchy Unsalted Peanut Butter from unblanched peanuts with no hydrogenated oil
  5. Store Bought Salad Dressings: Replace with homemade dressing made with olive oil, salt, pepper and lemon juice to taste
  6. Milk Chocolate: Replace with dark chocolate
  7. Butter: Replace with olive oil whenever possible during cooking especially when cooking vegetables
  8. Potato Chips or Other Brands Like Doritos: Replace with other salty delights such as sesame, stone ground or whole wheat flour or flax seed chips and crackers
  9. Milk: Replace cow’s milk with organic cow’s milk or even better, almond milk or cocounut milk, espeically if watching sodium intake
  10. Sugary Fruit Juices: Replace with 100% fructose and corn syrup and juice blend free juices, steer clear of “sugar added”, “punch” “cocktail” “ade” “drink” and “beverage” which is code for high sugar
When in doubt, choose foods and beverages with as few ingredients as possible. Compare food labels and be ware of marketing terms used to make you feel like you’re choosing wisely.
By: Jill Plourde Vira Creative
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