It Starts with Food 🍏

THE CHALLENGE

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A strong, healthy, body, mind and spirit is a product of how it’s nourished. The content we read, the people we surround ourselves with and the FOOD we eat have an incredible impact on overall wellness.

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It’s not just about waistline and longevity. Scientific studies have linked eating habits to mental health. Particularly, the experience of ANXIETY and DEPRESSION.

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The FOOD we fuel our bodies with is one of the most UNDERESTIMATED influential components necessary in the pursuit of vitality and wellbeing.

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The challenge lies not only in knowing how and what to feed ourselves but also in committing to these choices long enough that it becomes habitual and natural to want nutrient dense, high quality, real food.

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ACTION PLAN

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Start with gradual shifts in your current routine and commit to these shifts consistently. Over time these shifts become habits ingrained and a LIFESTYLE reborn. 🌷

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Keep it simple.

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My kids and I eat protein, rice and veggies most nights of the week. It’s simple, palatable, filling, and clean. The weekends become a time for more “fancy fare” like pizza or experimenting with new recipes. 👩‍👧‍👦🍛

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BENEFITS

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A basic meal plan of protein, rice and veggies is WELL ROUNDED,

BUDGET FRIENDLY, and VIRTUALLY EFFORTLESS when it comes to prep.

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Keeping things consistently simple while satiating all macro-nutrients limits the potential desire to over eat.

Cooking new, big flavour dishes every night of the week can encourage second helpings, even when they aren’t necessary.

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A FAMILY AFFAIR

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Grocery shopping is a family activity in my house. My kids weigh in on what fruits and vegetables they want for the week.

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They observe our cart being filled with real, nutrient dense food. 🥬🍎🥦🍓

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My kids participate in putting food away at home and occasionally help with meal prep.

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Dinner time is a routine of discussing what we are having, setting the table and eating together as a family. 🍽

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All of these activities contribute to healthy habits and support a wholesome lifestyle. ☀️👩‍👧‍👦♥️

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GET CREATIVE & PLAN AHEAD

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RAW VEGGIES – cleaned, cut up and ready for snacking with hummus, guacamole, or Greek yogurt dip. (I buy the individual size dips from Costco.)

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BIG SALADS – add any combination of veggies, berries, craisins, dates, nuts, goat or feta cheese. 🥗 (These will keep for 2-3 days in the fridge.)

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MEAL PREP SUNDAY – Marinade and BBQ your protein of choice, make a batch of rice in the rice cooker or Instapot, roast some veggies and BOOM. You’re set for the week. 🍗🍚🥦

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REINTRODUCTION – Periodically reintroduce foods that kids say they don’t like the first time around. Prepare them differently and encourage kids to try one bite. Palates change and expand over time and reintroduction rather than avoidance of food dislikes supports this development of tastes.

Even the smallest changes done consistently can make significant shifts in health.

Keep up the good work!

 

xo,

 

Jen


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