7 STEPS TO A Healthier Diet

Diets & Lifestyle Changes • Diets have developed a negative stigma

• Diets tend to be temporary changes with temporary results

• Making a significant change in your life can’t be done using temporary measures

• Lifestyle changes are done a step at a time

Feeling good Vs. Weight Loss • It’s okay to have a weight loss goal

• Having a healthy body should be your FIRST priority

• You’re more likely to make good decisions consistently when you do it to take care of your body

Step 1: cook from scratch • Restaurant food and

pre-made food is more difficult to monitor

• Perception of food is different in a restaurant setting

• Homemade food is less processed

• You are in control

Step 2: Use whole & Ancient grains

• Whole grains have more fiber and nutrients

• Wheat isn’t the only options

• Buy your own milling machine

• Use different ancient grains in your cooking to receive the different nutrients

Step 3: Use Natural sugar substitutes

• Sugar is awful, addictive, and damaging to health

• Use one of the following in moderation: – Blackstrap molasses

– Maple syrup

– Honey

– Agave nectar

– Stevia

Step 4: Avoid Trans fats • Trans-fat and hydrogenated oils are ridiculously

bad for you

• Usually found in pre-packaged food and overly processed oils

• Look for organic coconut and olive oils

Step 5: Fruits & Veggies = 50%

• Each meal needs to be mostly fruits and veggies

• Fruits and vegetables are more likely to satisfy your hunger

• They also make a huge difference in how you feel

• Don’t forget to use legumes like beans and lentils

Step 6: don’t drink your calories

• Drinking juice, alcohol, or soda can add calories fast

• Try to drink water all day every day and only imbibe other beverages occasionally

• Tone down the coffee and use natural sweeteners

Step 7: don’t be a quitter • Avoid getting into yo-yo dieting

• Don’t give up after a small mistake

• Don’t punish yourself, but don’t slack off either

Finding the right products helps

• Use products from companies that use less processing and more organic ingredients.

• BetterBody Foods is an excellent place to start when undergoing a lifestyle change

• See our blogs for more information and recipes