Day 2 writing topic:  Placebo Effect.  If you could create a painless, inexpensive cure for a single ailment, what would you cure and why?

Let’s talk about prevention.

I don’t want to address any particular ailment or get into a debate about the medical system, but my thought is simple…Eat more fruits and vegetables and less processed foods.  Control what we put into our bodies because we are what we eat.

Crowd out.  I love this concept and learned it what I was studying at the Institute for Integrative Nutrition.  Diets usually require a person to give up so much of what they enjoy eating NOW.  The body and brain may associate well to rapid dietary changes and therefore it is very easy to slip back into our habits.  Start slow and crowd out instead of eliminating altogether.  Check out IIN’s tips below on crowding out.

This concept truly flips the conventional belief about dieting on its head by adding more healthy foods to the diet rather than taking things away. By eating more vegetables, fruits, and other nutrient-dense foods, your cravings for less healthy foods will naturally diminish. There simply isn’t room for junk food and unhealthy overeating when you’re satisfied and nourished by real food!

While most conventional diets are governed by strict rules and deprivation, Integrative Nutrition takes a more gradual path towards helping students and their clients reach a state of balance. Taking small daily steps and focusing on increasing healthy food rather than avoiding indulgences creates a much more positive framework for implementing lasting change.

Here are a few ways you can begin experimenting with crowding out in your own diet:

  1. Drink more water. Sometimes what we experience as cravings or hunger are actually the body’s misunderstood signals of dehydration. Simply increasing your water intake will reduce your desire for other beverages and unhealthy snacks between meals.

  2. Eat the healthiest foods first. When in the midst of holiday festivities that are centered around food consumption, load up your plate with the healthiest options first. If your belly is full of salad and raw veggies, cooked vegetables, and whole grains then you’re far less likely to over-consume the meats, starches, and desserts.

  3. Plan ahead. Whether it’s for the holidays or just a regular workweek, planning what you’ll eat in advance will greatly help you implement crowding out into your lifestyle. Perhaps this means bringing a healthy dish to share for the holidays, or packing carrot sticks and healthy dinner leftovers to eat at work the next day. If you plan ahead, you’re more likely to stay satisfied with the good stuff and avoid having to consume less healthy alternatives due to a lack of options.

    Share with me one healthy real food can you add to your diet today which may eventually lead you to crowding out and unhealthy food.  Potato chips in your diet?  Maybe give kale chips.  Here is my recipe for them, they taste great!

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