12 Months of Wellness  |  Month 3 – Nutrition

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This month we encourage you to set some intentions around healthy nutrition. What we ingest has a direct and sometimes profound impact on how we feel, how our body resists disease and ages over the years. Start tuning into how food can support your heart and soul, what you want to fuel your body with and why, and make choices based on what feels right for you and your body type.

There are so many philosophies in the nutrition field and it can be overwhelming to keep up with the latest fads and research. That’s why we suggest you start with an intention to make small shifts in your diet. This will help you follow through long-term and see huge benefits in the way you look and feel.

The Mayo Clinic talks about a “Heart-Healthy Diet: 8 steps to prevent heart disease” that is a great place to start when making small changes to your diet. They outline the following topics with some great basic information. Please read the article with an open mind and remember our two-cents to this rather Western perspective.

  1. Limit unhealthy fats and cholesterol – of course, but don’t get suckered by the gimmicky products promising to reduce cholesterol like Benecol Promise Margarine. Yuck. Olive oil and even butter (used sparingly) are better choices.
  2. Choose low-fat protein sources – but skip the fat free dairy and soy products all together.
  3. Eat more vegetables and fruits – FRESH fruits and vegetables that is. High heats during canning can turn these gems into nutrient-less mush.
  4. Select whole grains – The words “whole grains” have been bastardized by cereal and other packaged food advertisers. We are talking about the actual whole grains of brown rice, quinoa, buckwheat, barley, oats.
  5. Reduce the sodium in your food – by NOT eating foods laden with salt like most processed items including canned, boxed, frozen and otherwise.
  6. Control your portion size – basic but true.
  7. Plan ahead: Create daily/weekly menus – fabulous for keeping you on track and abreast of what you have already consumed over the course of a week
  8. Allow yourself an occasional treat – such a great way to stay balanced and not in a place of deprivation

Changing your eating habits can be tough. Make sure you are kind to yourself and set your intentions at an attainable level. Maybe include a new step every few weeks so you are continually working towards a goal. Download this month’s intention setting guide to set healthy nutrition intentions for yourself.


Here are my intentions so you can see how simple this can be:

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