In the last lesson, you learned about the connection between what you eat and how you feel.
Now, let's talk about some small, simple shifts you can make to start eating a little healthier and start feeling a little better, both physically and mentally.
Let me preface this by saying that certainly, these will be general tips, because, of course, it is best to work with a holistic nutritionist directly so that you can get customized recommendations that suit your needs based on your current diet and lifestyle.
First, let's talk carbs, and we'll start with the most obvious carb...bread.
As I mentioned in the last lesson, when it comes to bread, finding something that is as close to whole grain is best.
So if you eat white bread, sourdough bread, even wheat bread...try swapping it out for a whole grain bread, ideally made with coarse-ground flour and with a high ratio of fiber to carbs. This is because grains in their intact form are the healthiest option.
No matter which way you look at it, bread is processed, but following the recommendations that I just mentioned will make for the healthiest of options for you when it comes to bread. And as I said in the last lesson, carbs, when selected correctly, can actually help you to LOSE weight.
Yes, you heard that right. Carbs can actually help you LOSE weight IF you go for WHOLE carbs like whole grains and starchy vegetables versus the highly processed, refined carbs that you may be used to.
So select a bread as close to a whole grain bread with coarse-ground flour and a high ratio of fiber to carbs, and NO sugar added, and you'll be that much closer to losing weight WITH carbs and feeling better emotionally for it.
Don't know where to look for this kind of bread? Whole Foods has some options.
Want to avoid gluten altogether? Then opt for non-glutinous whole grains such as brown rice, oats, and quinoa.
Here's another simple switch for you...if you are a salad eater, switch your salad base to spinach. Now you may be thinking that spinach and your taste buds don't play well together. But raw spinach doesn't have much flavor at all.
I've found that, oftentimes, when people think of spinach, what they are thinking of is some sort of cooked or canned spinach, which can greatly affect the flavor.
If you're on the fence about using spinach as your salad base, I will encourage you to try it a couple of times, change nothing else about your salad though. And if you really can't get over the spinach base then you can switch to romaine but know that spinach is far superior to just about every type of "lettuce" there is out there.
Now when it comes to fruit, try placing 1-2 different kinds of fruit in a bowl on your kitchen or dining room table. Keeping the fruit in plain sight will remind you to eat it.
If you aren't typically a fruit eater, then think about 1 that you can start with. I don't even care what it is. Just pick one! I'd rather have you eat 1 piece of fruit that may not be the most nutritious when compared to other fruits, than to eat no fruit at all.
If you are a fruit eater and want to up your game, start by adding some sort of berry into your daily diet. Berries are considered to be one of the superfoods that you should eat every day due to their antioxidant levels and nutrient density.
I could go on and on here, which again, would be another course entirely.
That is why I cannot recommend enough that you should make it a goal to find someone in this area for you to work with. You'll be amazed at the differences making small shifts in your diet can have. It's important that you customize your diet in order to optimize your mood and your health.
There is no shame in the reality that you do not know this information on your own. We simply aren't taught all we need to know about food and proper nutrition.
But that's why my role of a wellness coach and holistic nutritionist exists. Don't let your lack of knowledge or lack of referrals to a professional in this space stop you from continuing your wellness journey. If researching and locating a holistic nutritionist isn't your game, then you are welcome to reach out to me directly via my blog – kristinnicoleonline.com/contact. We can discuss working together on nutrition or any other portion of this course further.
YOUR TASK: Locate a whole grain bread that meets the guidelines discussed in this lesson, try a spinach based salad, and get some fruit into a bowl and onto your kitchen or dining room table.
In the next lesson, we will discuss where to go from here.
