My colleagues and friends Beth Stark and Mandy Rother, AKA, The Dietitian Duo are my guest bloggers.  We invite you to embark on a new kind of wellness journey in 2013 with their 5-to-Thrive series. I asked Mandy and Beth to share their approach to wellness with you. Enjoy and Happy New Year!

Our  “Keepin’ It Real” motto and approach guides you to make simple changes to build a lifestyle around nutritious and delicious foods, regular activity, stress management, self-love and positivity. Cheers to a happier, healthier YOU! Mandy and Beth

Part 1:

NOURISH: I will eat for enjoyment, rather than fulfillment and enjoy every bite.

* Honor your health with foods that make you feel well.

Whole foods in their most natural form nourish your body with an abundance of vitamins, minerals and antioxidants that serve to energize and protect. Strive to make these foods the centerpiece of your diet in 2013. For example, eat whole-grain rice, instead of a snack bar that’s made with whole grains, chicken breast instead of chicken nuggets and fresh blueberries instead of a blueberry muffin. Take a quick assessment of the foods currently in your pantry, refrigerator and freezer. If the shelves are bursting with food in cans, boxes and bags, and the contents of your fridge is on the skinny side, it’s time to freshen it up!

How to Thrive:

-Fill your grocery cart with foods from the fresh departments—produce, dairy case, butcher shop, seafood counter and freezer.

-Search out “hidden treasure” foods in the center aisles like beans, whole grain rice, pasta, cereal, tuna and oils.

 

* Savor food without deprivation or guilt.

Limiting your food choices to those you have labeled as “good” with no flexibility may eventually lead to overeating. Think positively with a “plate half full” approach rather than “plate half empty.”  Instead of focusing on taking foods away, think about the bounty of foods you can add to your diet to make it better—even indulgences. The possibilities are endless! An overall positive and realistic attitude toward lifestyle change is also a sure-fire way to succeed.

How to Thrive:

-Stop the “good food-bad food” war and give yourself unconditional permission to eat.

-Add new and interesting foods to your repertoire.  Challenge yourself to try something new every time you shop.

-Experiment with cooking techniques and flavors to fully appreciate all that food has to offer.

 

*Ditch distracted eating and be mindful.

Distracted eating occurs when you’re typing an email between bites, navigating traffic with a sandwich in hand or simply eating in front of the television. Turn this habit around in the New Year and become a mindful eater.

Based on the Buddhist concept of mindfulness, or being fully aware of everything happening around and within you at the present moment, mindful eating involves giving thought to the texture, appearance, aroma and preparation of foods while you eat. A growing body of research suggests that this approach may steer you away from unhealthful, processed foods that taste less than desirable when savored.

How to Thrive:

-Set your kitchen timer for 20 minutes the next time you sit down to eat.

-Eat with your non-dominant hand.

-Put your fork down often, chew thoroughly and savor each bite.

Watch for more 5 to Thrive posts from the Dietitian Duo!