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Navigate the Grocery Store for Cleaner and Healthier Eating

You either love it or hate it. Grocery shopping is just one of those things that isn’t very glamorous or exciting but it is still a very important part of your routine. Learning to grocery shop smarter will help you lay the foundation towards cleaner eating. For some, grocery shopping is stressful and overwhelming. You have to make it through the crowds and confusion, put up with loud music and fluorescent lighting and sometimes you may even have to drag your kids with you!

If you want to change the way you eat, then you may have to change the way you shop. There is likely not a clean substitute for everything but that’s okay because just making small changes and becoming more conscious of the foods you buy and prepare can set you up for BIG results. If you only purchase wholesome, nutritious foods then you will only cook wholesome and nutritious meals! This leads to better health for you and your family.

What is clean eating? It is a lifestyle that emphasizes selecting whole foods or real foods over highly processed foods. It’s not a diet and it’s not about deprivation and limitation. Here are some characteristics of whole foods so you may start to recognize the difference. Look for:

  • foods close to the original state in which they were grown or raised.

  • foods that spoil faster than processed foods.

  • foods that your great grandmother would have recognized as food.

  • foods with short ingredient list of things you recognize and can pronounce!

  • foods sold without packaging.

  • foods found around the perimeter of the grocery store.

Here are some good starting points to navigate the grocery or health food store better and make healthier choices:

  1. Avoid shopping for groceries when you are hungry. You will be more tempted to buy unhealthy food.

  2. Always make and take a grocery list and stick to it. This can come from meal planning for the week and only buying items you need for those meals. This will also mean less time at the store and not wasting food.

  3. Stick to the perimeter of the grocery store. When you shop primarily on the perimeter of store, you avoid most packaged foods and find more whole foods like fresh fruit and vegetables.

  4. Fill your cart with fresher, nutrient-rich foods and less foods that are processed and in a box.

  5. Become a pro at label reading. Beware of products marketed as healthy or natural. Just because a product says it’s healthy or all natural doesn’t mean it is, as there is no regulation for food manufacturers on this.

  6. Buy organic when you are able to. There are so many amazing reasons to buy organic. It means that they will be free of harmful pesticides, herbicides, insecticides and toxic chemicals. For some buying all foods organic is too costly.

  7. Refer to the Dirty Dozen and Clean 15 when you are choosing your foods. They break down a list of fruits and vegetable that are full of pesticides and therefore should be purchased organic and a list that don’t contain pesticides, which are more safe to purchase conventionally.

  8. Skip sweetened beverages and just drink water instead!

  9. Buy unseasoned fish, chicken and lean cuts of meat and season at home so you know the ingredients.

  10. Relax as you shop, especially the first few times that you are changing the way you shop for groceries. It’s okay if you don’t do it perfectly the first time or give in to your cravings along the way. It is important to keep trying to make the changes to help you reach your health goals.

    This information is meant to help you get started with cleaner eating. Think fresh! Think whole food ingredients! Think real food that has no labels! Good luck with your new way of navigating the grocery store. You will be happy with how much better you feel eating more nutritious foods.

Calgary Health Food Stores you may want to visit:

  • Community Natural Foods

  • Planet Organic

  • Blush Lane

  • Amaranth Foods

  • Sunnyside Natural Market

  • Local Farmers Markets

Are you looking to get even healthier?  Could you use some support navigating the grocery store or health food store? Did you know that Penny and Megan do grocery store and health food store tours? Curious about how nutritional health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with people from all over the world individually or in groups so don’t let anything hold you back!

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Summer is on the Horizon

Okay, so it’s only March, but let’s be honest, the New Years Resolution thing has worn off, the winter weather has had us huddled indoors for warmth, and we are beginning to crave sunshine, activity and maybe even…. salad!! Spring will be here, and then comes summer with short sleeves and exposed skin. Are you ready? Do you feel confident? I only bring this up because it’s just about now that spring fever hits and it’s a FANTASTIC time to change because the world around us will start to change and blossom very soon and why shouldn’t we change and blossom as well?

“Change is good!”, “Change is necessary!”, “Let the change begin!”. But how do we do that? Where do we start? What do we change first? This process of change can be overwhelming and hard, but it doesn’t have to be. There are things you can start with and get immediate results and there are people who can help to get the accountability we all need and the support that can carry you through the harder times.

Let the Change Begin!

The first step to change is awareness. Guess what? If you are reading this blog, you have nailed this one! You are aware you need change. Maybe there are some things that are just not “feeling” right in your body currently. Perhaps you are having trouble finding the energy to get you through the day. Do you have energy lows that slow you down? Is it possibly the case that you may be holding on to a few extra pounds that you would love to see shed by summer? Are you aware that nutrition changes could help you meet your health goals?

The second step is desire. Now here’s the BIG question. Do you care enough about the problem you are aware of to have the desire to change? Are you uncomfortable enough to put the effort into changing? I have a friend who knows she’s a little over weight by some people’s standards, but she’s comfortable with herself. She’s not worried about her health at this point and has no desire to make the changes to lose weight right now. That’s okay. But if that’s not your story, if you do have the desire to change then you are likely ready to take the next step!

Knowledge is the third step. Finding the how. What is the plan to get me where I want to be. This is the stage where researching options comes into play. If you are trying to lose weight you might start researching diet options, you may investigate getting support with a coach, you may look into joining a gym to start getting more active. This stage may be more complicated if it includes a health issue and knowing where to look for knowledge can be daunting but doing the research sets you up for the next step to change.

Action. Taking action is SO empowering. It allows us to move forward and take control of the situation we have been dealing with or might have thought was impossible for us to get a handle on. This is where No Shoes Nutrition stands apart from other nutrition programs. We help you focus on your individual needs and symptoms. We help you learn to feed the exact issue that is plaguing you the most and get to the root of what is holding you back. We do this with nutrition which is completely in your control and can be done in a cost-effective manor. When you are ready to take action support and accountability will keep you on track and help you with the final stage of change as well.

The final step to change is perseverance. When you are ready to give up, who do you have to support you and help you stay on track? It’s hard to know where to move when things might not be going as planned. No Shoes Nutrition sticks with you as long as you need us. We support our clients when things are going right on track as well as when things might be going a little sideways. Life gets in the way of the best laid plans, knowing how to swerve and stay the course takes practice and perseverance to figure out how your body works.

With No Shoes Nutrition you never feel you are taking the steps to change alone. Do you want to get even healthier? Are you curious about how No Shoes Nutrition can help you make the changes you have been thinking about? Let’s chat about how health coaching can help you make your own healthy changes so that you aren’t having to go about changing alone? Schedule an initial complimentary consultation with Penny or Megan today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with clients from all over the world individually or in groups so don’t let anything hold you back!

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Come And Get It!!

When was the last time you and your family sat down to eat a meal together? Is it only for special occasions like Thanksgiving and Christmas that more effort is made to get everyone to sit together and eat as a family? Today’s society has families running from activity to activity making it hard to round up the troops for a meal, especially dinnertime.  Even the family TV sitcoms from the past had families sitting around the table sharing a meal. It was expected that each family member make it a priority to reserve that time for family.

I remember back when I was young, we always had dinner together, no matter what. We had to wait until my Dad came home from work, then sit together, eat and talk about our day. It was a valuable time to connect with each other, strengthen our family bond and pass on our cultural traditions. It was a sacred time that was meaningful and an important part of being a family. At special occasions, the family dinner was even more valuable as it extended to more than the immediate family. It was often time to see cousins, aunts, uncles and grandparents. I recall my family holiday dinners ending with many stories of the past and rowdy card games bringing laughter and tears to the table.

The benefits of family meals go beyond the food on the table and family togetherness.  Regular meals together as a family can educate children and teens in many ways that will enrich their lives beyond the apparent health benefits of eating nutritious food together.

Even the busiest of families should try to fit some family meals into their week. These are just some of the reasons family meals are important; (some are proven science-based reasons!)

·         Connections. These meals provide opportunity for the family to bond, plan, connect and learn from one another. They foster warmth, security and love as well as feelings of belonging.

·         Exploration. These mealtimes provide a perfect opportunity to expose your family to different food tastes and textures. Children are encouraged to try new foods that could be from other cultures and countries, new vegetables from the farmer’s market or a new recipe from a favorite cookbook.

·         Healthy Food. Meals prepared at home are usually more nutritious and healthy. They contain more fresh fruits and vegetables, maybe even from a backyard garden. Healthier dietary food patterns are associated with family dinners leading to better understanding of the nutrients in foods.

·         Academics. Children and teens that eat with their families on a regular basis have higher academic performance compared to those who didn’t often eat as a family. They often have better vocabularies and positive classroom behavior too.

·         Healthy Children. Children are less likely to be overweight or obese when eating as a family. The foods served are more nutritious; home cooked and promotes better portion control. The average restaurant meal has as much as 60% more calories than a homemade meal.

·         Finances. Many families are eating out many nights of the week due to scheduling, commitments and activities. It costs almost double to eat out and likely will not be as nutritious as eating at home. Meal preparation at home also teaches children how to cook for themselves. What a useful life-skill to instill in your kids!

I think it is time to bring the “family” back to the dinner table. Sharing a meal together gives everyone a sense of identity. It can ease the day to day conflicts and establish great long lasting memories. Cooking meals with kids and assigning tasks surrounding meal time promotes independence and a sense of responsibility in the kitchen, and in life. Eating together starts a lasting and positive relationship with food. Mealtime is an ideal time to remind your spouse and children that they are loved and an important part of the family.

If you are rarely eating together as a family, start by trying it 2-3 times a week and notice the positive affects if will have on the family unit. You will never regret taking time to share a nutritious home-cooked meal with your family. Isn’t it time to make family meals a habit in your home?

Do you want to know more? Do you want to figure out how to make family dinners work for you? Are you struggling with meal ideas the whole family would love? Would a custom-made meal plan that fits your family’s needs make it easier to sit down for family meals? Let’s chat about how holistic nutrition consulting and health coaching can help you get your family back around that family table. We can provide recipes, meal and snack ideas and support changes to transform your health! Schedule an initial complimentary consultation with one of us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with clients from all over the world individually or in groups so don’t let anything hold you back!

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Is Your Cholesterol a Problem?

If you are one of the many North American’s that have recently had their blood tested and found out they have elevated triglycerides, reduced HDL cholesterol and/or blood glucose imbalances, I am here to tell you there is hope. Nutrition can make a huge impact on cholesterol and help turn your health around before serious issues arise. Finding out you have high cholesterol levels can come as a shock to many and there is little advice given once the results are in so today, we are going to discuss how simple additions to your meals can help get you on the path to health.

But first what does it mean to have high cholesterol? It’s important to note that cholesterol, which is a fatty waxy substance, is vital to our cells and it’s naturally made in the liver. Our body makes enough cholesterol on its own, so if we never ate food with cholesterol ever again, we would be okay. That being said, there are some extremely healthy foods that contain high levels of cholesterol that we should not be afraid of eating either. Cholesterol is not only part of every cell wall in our body but it’s vital for making hormones, vitamin D and digestive juices.

There are two types of lipoproteins that carry cholesterol in the blood, LDL or Low-density lipoproteins and HDL or High-density lipoproteins. LDL cholesterol is often referred to as the “bad cholesterol” as it’s the cholesterol that is found in the plaque build up in the arteries. LDL is the lipoprotein that carries the cholesterol made in the liver to all areas of our body. Cholesterol has anti-inflammatory properties so when there is inflammation in the arteries this cholesterol sticks to the areas of damage and acts to protect the artery walls. Unfortunately, these plaques can build up and the arteries become narrow and blockages can occur. HDL is the lipoprotein that carries cholesterol from the extremities of the body back to the liver to be broken down. It is referred to as the “good cholesterol”.

As I mentioned before cholesterol is needed in the body but when there is inflammation in the cardiovascular system (which can occur for several reasons) the balance between the good and the bad cholesterol becomes very important. This is where nutrition can really help. It can help bring down inflammation to help with plaque build up AND it can tip the balance of HDL vs. LDL cholesterol in the direction of GOOD.

There are three types of foods that will help lower your LDL cholesterol, increase your HDL cholesterol and therefore bring your cholesterol ratio back into a healthy balance.

1.       High Fiber Foods – There has been discussion around foods like oatmeal being fantastic for lowering cholesterol, but did you know it’s not so much just oatmeal but the soluble fiber in the oatmeal that improves cholesterol? Its best to aim for 5-10 grams of soluble fiber each day to reduce the absorption of cholesterol into your blood stream. If you don’t like oatmeal don’t fret, other foods high in soluble fiber are great as well. Beans, apples, strawberries, brussel sprouts, sweet potatoes, broccoli, pears and carrots are all great examples.

2.       High Quality Fats – You may be skeptical about this one, but fats are highly anti-inflammatory when you consume high quality healthy sources. Omega 3 fatty acids found in wild caught fish are great examples of fats that improve your cardiovascular health and therefore reduce possible plaque build up in the arteries. Nuts and seeds, olive oil and the ever-popular avocado is not only a source of healthy fat but it’s also high in soluble fiber!

3.       Foods that Reduce LDL Cholesterol – There are some foods that are just plain fantastic for the effect they have on lowering LDL levels in the blood. By adding these foods regularly, it is hoped that you too will see the results! Asparagus, blueberries, cooked tomatoes for lycopene, as well as dark chocolate (must be >70% cocoa) all have shown to improve LDL numbers. There are chemicals found in these foods called sterols and flavonoids that work with the chemistry of the body to improve health.

I should mention that lifestyle plays a big part in the balance of good versus bad cholesterol as well. The more activity you get the better your cholesterol balance. Movement and gentle exercise can help improve cholesterol numbers, so make sure you are getting out and moving your body for 30 minutes each day!

Are you looking to get even healthier? Are you dealing with high cholesterol? Could you use some support figuring out what foods you could add to your everyday to support getting your cholesterol numbers back into balance? Curious about how nutritional health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with people from all over the world individually or in groups so don’t let anything hold you back!

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Valentine’s Day Natural Viagra

With Valentine’s Day around the corner many people are looking for ways to spice up their love life and make their Valentine feel special. February is Heart Health month at No Shoes Nutrition so what better way to keep your heart healthy but with some good love. Let’s discuss some nutritional ways to improve the libido and have a Happy Valentine’s Day.

How can we optimize our diet to boost our libido to an Aphrodite-level?

We all know it can take more than the Marvin Gaye song “Sexual Healing” to get the sparks flying in the bedroom. Bu did you know that food has been used for centuries to help increase sexual desire? And, there are foods that can increase your performance too. Why is this important? Studies show that having a good sex life is linked to maintaining a healthy weight and building a stronger immune system.

Before we jump into the foods that can help boost the libido, let’s explore some of the issues that might be holding you back. It’s important to know that both sexes will have fluctuations at times, and that’s completely normal. Some of these factors may not be obvious at first so if you haven’t been feeling overly excited lately there could be more to it than just a few missing nutrients.  

1.      Psychological Reasons – Maybe you aren’t feeling the best about yourself, you aren’t loving your body image or perhaps you have been under a lot of stress at work? When we don’t feel our best psychologically it’s hard to get excited in the bedroom.

2.      Physical challenges – If you are feeling achy with muscle and joint pain or maybe you struggle with range of motion, this might be tanking your love making. Another physical change includes gut issues. No one feels sexy when they’re bloated and gassy!

3.      Prescription medications – Did you know that some of the medications you may be taking on a regular basis can affect your sexual drive and performance? If you are on medications and experiencing low libido talk to your doctor or pharmacist to see if this could be contributing to the problem.

4.      Smoking and drinking – Do you smoke? Do you enjoy alcohol daily? These two can have a negative effect on desire and performance. Cutting back or abstaining altogether can help get your libido back!

5.      Hormonal imbalances – This may be because of pregnancy, breast feeding, postpartum and menopause, but it may just have to do with the ebb and flow of the normal hormonal fluctuations in your cycle. This can also be a concern for the gentleman out there dealing with low testosterone and hormonal imbalances of their own.

So, what are these amazing foods that boost the libido? Here’s the exciting news! Most of these foods are nutritious, delicious and foods you may be eating occasionally already!

  1. Spinach - Spinach is rich in magnesium, a mineral that decreases inflammation in blood vessels, increasing blood flow for a better erection and orgasms. You can saute it, have it raw in a salad, chop it extra small and hide it in your scrambled eggs, however you enjoy spinach, try it today!

  2. Dark Chocolate - releases serotonin and dopamine that help put you in the mood and reduce stress. If it’s those pesky psychological issues holding you back, dark chocolate can boost your happy feelings and help you get in the mood.

  3. Oysters - nature’s pearl is chock full of libido-boosting zinc. Many cultures use oysters as an aphrodisiac and you can too!

  4. Avocados -full of vitamin B12 to aid with blood flow throughout the body. Avocados contain lots of B vitamins that help produce energy as well so you can make it to the end of the day with a little energy left for some fun!

  5. Watermelon - has more lycopene than tomatoes, and lycopene rivals Viagra in its ability to relax blood vessels and improve circulation.

  6. Blueberries – are full of antioxidants to help with erectile function giving a natural Viagra effect.

  7. Nuts - walnuts can improve the quality of sperm and almonds have an important amino acid called arginine to help increase circulation.

  8. Oatmeal - another great source of arginine which is used to treat erectile dysfunction.

  9. Ginger - another food that can improve your sex drive by aiding blood flow and improving artery health.

Valentine’s Day is just around the corner! If you want to impress your love, try adding some libido-boosting foods to your routine. These foods will make you healthier and guess what? They may even be more effective for improving things between the sheets than those cheap chocolates that come in a heart-shaped box! Happy Valentine’s Day from No Shoes Nutrition!!

Want to get even healthier? If you’re looking to introduce fresh foods and change the way you eat – in a way that’ll help you improve your health, appearance, and performance, let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with people from all over the world individually or in groups so don’t let anything hold you back!

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Tips to Getting Back On Track

On January 1st most of us made promises to ourselves that 2019 will be different, promises like getting our eating on track, sticking to a plan, losing some extra weight and finally starting to feel better. How’s that going?

We’re a few weeks in, maybe you started strong and are sticking to it? Good for you if you are!! Great Job! But from my experience this is just about the time that things start to fall apart. Plateaus with weight loss, serving sizes start to creep up, and “treats” start to sneak in. So how can we keep ourselves on track in a world that has set us up to fail?

Here are some tips to help keep you focused, on track and motivated to reach your goals!

1.       Don’t Punish Yourself – The first tip and maybe the most important for many ‘A’ type personalities is, to not punish yourself by restricting yourself to the point where you hate life. We all fall off the wagon and lose sight of the prize occasionally, we are human after all and we live in a world that bombards us with quick, sweet, processed choices. It’s better to forgive, remember what triggered the changes in habit and learn from the experience. (I know, easier said than done!)

2.       Get Back to Basics – When you find that you have strayed from habits that have served you well, slowly start to bring yourself back. If you’re not drinking enough water, make that your first step, then add another habit back into your daily routine, like prepping one night of the week. Get back to doing what was working for you when you were feeling good and, on your way to reaching your goals.

3.       Revisit Your Goals – One way of getting your motivation back is to redefine your goals. Go back to your reasons for changing your lifestyle, write down your goals and give them a “due date”. This can help get your motivation back and remind you of the reasons you are putting the pressure on yourself to change. Maybe your goals have changed or maybe your time frames have changed, it doesn’t matter, you now know WHY you are putting in the effort and WHAT you are working towards.

4.       Start Tracking – I highly recommend tracking your food, writing it down, when you’re either starting out or starting again. It helps you become aware of how much you are eating, what foods might be triggering cravings and if there are times of the day that are throwing you off. There are apps you can use but quite simply a pencil and a note pad in the kitchen can be enough to keep you on track.

5.       Give Yourself No Excuses – My final tip for getting back on track is simply to give yourself no excuses. Prepare yourself mentally, set yourself up for success by spending a day prepping your food for the week so that you can reach for a health snack when you’re hungry, and take it a meal at time. Focus on breakfast, then lunch and once you’re through the work day, focus on a healthy dinner.

If you’ve done it before, you can do it again. Making little changes each week is better than cutting out everything and feeling deprived. By going slow, you are building habits and changing the way you live rather than just jumping into a “diet”. If you still struggle and need a little more support, remember there are options.

Do you want to get even healthier? Are you curious about how a Certified Holistic Nutrition Consultant can help you get back on track? Let’s chat about how health coaching can help you make your own healthy changes so that you aren’t struggling to get on track and stay there. Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  Penny and Megan work with people from all over the world individually or in groups so don’t let anything hold you back!

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No Shoes Nutrition by Megan Barefoot - 1M ago
Healthy Food Swaps

Now that you are well into the New Year, how are your nutrition and wellness goals going for you? Are you finding it challenging to prepare meals that are healthier? I know for me, it has been more effective to start with simple food substitutions that I can slowly build on. Exchanging a few ingredients in recipes could lead to big results. You may find that you start to like how these new ingredients taste and will actually crave more healthy options while cooking.

One of the simplest food swaps I have made is making water my primary beverage for the day. Water is so much better for hydration of the body without added sugars or stimulants. Keep a container of pure filtered water with you at all times so that you can reach for it first before less healthy choices like pop, juice and coffee.

Instead of feeling like you have to give up everything you love, what if you started thinking about how you can substitute foods you love for something else that mimics it but is way healthier?

Here is a list of some healthy food swap ideas to help get you started:

  1. Replace mayonnaise with Greek yogurt.

  2. Replace sugary cereals with steel cut oats.

  3. Replace margarine with butter, nut butters or mashed avocado.

  4. Replace sugar with dates, stevia or honey.

  5. Replace pasta with zoodles (zucchini noodles) or spaghetti squash.

  6. Replace mashed potatoes for cauliflower mash.

  7. Replace table salt for Himalayan salt.

  8. Replace sports drinks for coconut water.

  9. Replace white rice with Quinoa, wild rice or cauliflower rice.

  10. Kale chips or air popped popcorn for chips.

I am sure you get the idea as this list is just to get you started on making healthier choices. You don’t need to change your diet all at once to eat healthier. Starting with small changes like these healthier food swaps can help create healthy habits every day that will bring you closer to your nutrition and wellness goals!

How can we get you on track to feel better and live healthier? No Shoes Nutrition can help with meal planning and whole-food recipes. We can take you on a tour of your local grocery store to assist you to make better choices. We can support you in your journey to reduce or eliminate troublesome bodily symptoms you are feeling. Check out www.noshoesnutrition.com and sign up for a free 30 minute nutritional consultation with Penny or Megan today! Happy food swapping!

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No Shoes Nutrition by Megan Barefoot - 2M ago
When Did You Last Try a New Food?

It’s the new year, we’re all resolving to get healthy and try to make this the year that we change our ways and hit our goals. So, my question to you is this, when’s the last time you tried a new food? I know, I know, you have your routine, you have your way of doing things, you are doing what works for you but, how’s that working out? I believe the definition of insanity goes some thing like doing the same thing and expecting different results. So often we get stuck in food ruts. We ate a certain way growing up and we eat a way that works for us and our family now. When things are working why change? But when we want to get ourselves and our families healthier it can only happen when we mix up the routine.

What do you think about mixing it up? Trying something a little different this year and maybe, just maybe those goals you’ve been striving for could be your reality this time next year. It could be fun right? Trust me, if you know anything about me you know I am not a very adventurous eater, new foods, particularly anything with a different texture, scare me, but I keep pushing myself to mix things up and expose my family to new foods!

So where to start?

1.       My suggestion is small steps for big changes. Add one new food each week. Little changes can be less uncomfortable. Think about this: if you buy green cabbage all the time, mix it up this week and try purple cabbage or Asian cabbage. They have the same texture and only a subtle change in taste.

2.       Make it fun for the whole family. Take everyone to the grocery store or even better…the farmers market where there are fresh new foods straight from local farms and let each person pick a food they want to try. Look up recipes to use that new food in and have the whole family help make the meals and get involved in the preparation for the week. Keeping a list of the new foods the family has tried and liked and making a binder of all the new recipes is a great way to track progress.

3.       Eat the rainbow. I have literally made a rainbow on a plate to get excited about veggies. Preparation is the key for this one. Having a variety of colorful veggies to choose from makes it easier to grab these crunchy delicious foods and add them to the daily routine. Adding colorful fruits can be a sweet treat for yummy desserts too! One way of making this fun for the family is to keep track of the colors you have eaten that week trying to get the entire rainbow in by Friday!

4.       Don’t give up. There have been lots of foods that I have tried over the past while that have been complete fails. Like I said, I am not that adventurous, but I keep trying. I remember spending hours on a dish for the family and after the first few bites, we all looked at each other and agreed that this particular recipe was a total fail. We ended up eating eggs and toast for dinner that night and still laugh about it to this day. The point is, you’re not likely going to love every new food but keep trying!  There are hundreds of foods to explore and you just never know, one might be a total success!

Besides the ruts we get into with food, and food boredom, there are other reasons to try some new foods. First, variety is indeed the spice of life. Getting new foods can bring back the joy of eating and stimulate the appetite. New foods bring new nutrients, lots of fiber, antioxidants, and new phytochemicals (the other healthy chemicals in fruits and veggies that include colors and smells) that can improve your health! If you make it fun for the whole family, it can also be important for expanding your own and your children’s palates and getting them used to new textures and tastes. This can set them up for a healthier future.

Do you want to get even healthier? Are you curious about how you can add new healthy foods to your routine? Let’s chat about how health coaching can help you make your own healthy changes? Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with individuals from all over the world individually or in groups so don’t let anything hold you back!

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New Years Accountability

by Penny DeJager and Megan Barefoot

It’s two weeks into 2019 and it’s time to check in and see if you are still following your resolution. I had one friend resolve to a “dry January” and has slipped up already. This friend didn’t just slip up, they gave up. Another friend was going cold turkey on sugar. They lasted ten days and gave in to half a chocolate bar to deal with the withdrawal headaches. Big goals can mean Big results but they might also need Big support!

Do you know what most people resolve to do each year? Eating healthier and getting more exercise! But how do those who make these resolutions stick to them?

Here are some practical guidelines for ringing in the New Year with realistic resolutions:

  1. Do you remember our blog on SMART goals? It’s important to make your resolutions (or any goal for that matter) “SMART”, which stands for specific, measurable, achievable, realistic and timely. It’s easy to over do the goals and not have a plan to get you to the finish line. “A resolution without a plan equates to nothing more than a wish or a dream.”

  2. Break up your resolution into smaller goals. Thinking about the finish line can be overwhelming and stressful. By breaking the BIG goal into smaller action steps it can make things feel much more attainable. Goals for healthy eating and exercise take time and commitment. Start with something like purging your pantry of processed foods and start to replace with healthier options. Start moving more each day building up to 3-5 times a week of some cardiovascular exercise is another great step towards success.

  3. Tell the world what your resolution is! Friends and family can support you better if they know you are endeavoring to change your lifestyle. To get even more support you might think about hiring help. Personal trainers and/or a Certified Holistic Nutritional Consultant/Health Coach can help keep you on track and cheer you on? They can also provide valuable tools to aid your success like whole food recipes, meal planning and lifestyle suggestions. Making your goals and plans known may have a secondary effect! It may motivate others around you to set their own goals or stick with the ones they’ve made.

  4. Watch out for the “all or nothing” mindset. When things don’t go as planned and you “slip up”, “cheat” or “fall off the wagon”. Remember, it’s totally OK, it happens to the best of us, but it’s important to keep at it. Keep pushing yourself and as you achieve one resolution or goal, set a new one to keep moving forward. Steer clear of negative thoughts and try to begin each day with a positive attitude. Remember change can be hard and stressful, but believe you can do it! Keep a list of your accomplishments. Celebrate your successes along the way, no matter how small.

“Approach the new year with resolve to find the opportunities hidden in each day!”- Michael Josephson

Do you want to get even healthier? Would you like to know more about how you can begin to get to the root issues holding you back from reaching your health and wellness goals? Let’s chat about how health coaching can help you make your own healthy changes so that you can feel your best every single day. We can provide recipes, meal and snack ideas and support changes to transform your health! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with individuals from all over the world individually or in groups so don’t let anything hold you back!

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Gratitude

Anyone who has tried it knows that starting a business is no easy feat. There are SO many more things to think about than I was ever aware of starting No Shoes Nutrition. I have lucked into meeting some very knowledgeable people who have mentored me along the way and I have had the support of my amazing husband who has been there to help me figure things out. My little pet project of starting my own nutrition business has been one of the most life changing endeavors in my career and in my adult life. It has been a lot like having a third child that I have had to nurse and stay up late nights to tend to at times. But at the same time, this journey has been rewarding beyond belief. I have learned more about myself than I expected this year, I have grown as a person and have learned some valuable life lessons. I am continuing to explore the depths of nutrition and of the biochemical individuality of each awesome client that has honored me with the challenge of helping them with their journey to health. It has been humbling and exhilarating.

I just want to start 2019 by saying Thank You. Thank you for all the support and all the likes and shares. Thank you for reading my blogs, my posts and for commenting when things resonated. Thank You to all my clients, past and present, that have allowed me into their personal lives to help them achieve their personal goals, thank you. I appreciate all the time and effort you put into transforming your life and for the chance to share my knowledge to get you a little further to where you want to be. I would like to thank my family for their continued support in my own journey to optimum health and for being there when times were tough and celebrating with me during the awesome times. Thank you to my business referral partners that trust me, my work and my philosophy. Building my business would not be nearly as successful without your confidence in what I do.

Last, and most importantly I would like to thank all the followers I have attracted to No Shoes Nutrition’s website, Facebook page, newsletter, blog posts and Instagram. I appreciate you and love when you comment on my work, share my posts and join in on the conversations. I love reading what you have to say and get excited each and every time you like and share my work. Thank you for spreading the word of holistic nutrition and what if can do to change lives. I look forward to hearing more from you all in 2019. I have lots of new and exciting ideas to share this coming year so please stay tuned for more from No Shoes Nutrition!

Are you ready to get even healthier? Is 2019 the year you will reach your health and wellness goals? Let’s chat about how changing your nutrition and health coaching can help you make your own healthy changes so that you can feel and look your best. Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with individuals from all over the world individually or in groups so don’t let anything hold you back!

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