Be Inclusive Not Exclusive

Contributed by IHC Health Coach Kelley Gilbert

Almost every diet has a long list of DON'Ts.  For many this list seems daunting, restrictive, and unattractive not to mention the fact that psychologically speaking it is a negative reinforcement.  That's why, when it comes to health, I like to think of DO's rather than DON'Ts.  This is more of a positive type of reinforcement which is shown to be more effective than negative reinforcement and is not as restrictive.  So instead of making a big list of things you cannot eat, try to first think of things you should eat for your health.  After you do this you will be less likely to crave unhealthy treats.  The idea is that by focusing on what you need to eat for your overall health you will be crowding out eating junk that is not good for you as you will be less likely to crave it.  Most cravings come from our body not getting the optimal amount of certain nutrients for its needs.  For example, if you need vitamin C, your body may crave something sweet.  However, instead of grabbing a handful of strawberries you go to the vending machine and grab candy.  If we make sure we are giving our body the correct nutrients first we will be less likely to feel those pesky, unhealthy cravings later.  Below is a list of Kelley's DO's when it comes to eating healthy.  Notice, there are no DON'Ts or foods that are off limits. Make sure you are fulfilling your DO list first!!

Kelley's DO's For Health

DO make sure every meal contains a vegetable and fruit and protein

DO make sure every snack consist of fat, protein, and fiber

DO make sure to eat every meal and snack with at least 8 oz of water

DO make sure to eat the vegetables on your plate first

DO make sure your fridge and cabinets are stocked with easy, healthy options you can grab

DO make sure you are eating every meal

DO make sure to drink at least 8 oz of water when you first wake up

DO make sure you are eating a variety of different foods

DO read the ingredients label before you eat anything so you are aware of what you are putting into your body

DO make eating enjoyable!  Explore new healthy foods so you look forward to your meals.

In Good Health, Coach Kelley