MAKE A CHANGE MENU!

 I often talk about the slow change process.  Making slow steady and progressive changes that last rather than many drastic changes at once that are doomed for failure like a New Year's Resolution.  Making several small manageable changes that last result in the ability to look back in a year and see the significant difference all those small changes made.  One way I like to recommend this for my patients is to choose one change from this menu!  What would you choose?

1.  Stop drinking soda; switch to flavored water (cucumber, lemon, etc)

2.  Increase plants!  Start a tally or ask me for a tally sheet.  Aim for 5-9 servings daily!

3.  Go meatless at least once a week, even more if you can!

4.  Limit desserts.  Choose a time when you really want something special.  Avoid daily dessert, and especially evening or pre-bed desserts. 

5.  Decrease eating out and cook at home as much as you can!

6.  Add beans to your diet (or lentils!) 

7.  Try more meatless lunches than lunches with meat! Plant based lunches can be tricky to start, see previous post for ideas. 

8.  Shift breakfast from processed, heavy baked goods, or meat based to plant based and whole food like oatmeal, smoothies, and grain bowls with fruits. 

9.  Eliminate fast food!

10.  Have produce with EVERY meal!  Either fruit or vegetables.