Making Some Changes

Why Do I Need to Change?

Your body needs a wide range of nutrients to perform well. Many vital functions such as heart beat, brain function and muscle activity depend on an adequate supply of nutrients. Hormone levels, weight control and metabolism also depend on proper nutrient intake. A properly nourished body has more energy and is able to handle stress better.

Any food that requires enhancing by the use of chemical substances should, in no way, be considered a food.

~ John H Tobe


Eating a healthy diet may lower your risk of developing many chronic diseases such as diabetes, arthritis, high blood pressure and cardiovascular disease. Improving our diet may slow or reverse some of the effects of aging that many people believe are inevitable such as achy joints and decline in memory.

Allow enough time now for making healthy choices or allow plenty of time later for being sick.

Stressful, fast paced lives deplete nutrients quickly but our reliance on refined, processed and fast junk food does not provide adequate nourishment for our bodies, just empty calories.

Healthy eating is a lifestyle change. It is something that is realistic that you are able to sustain and will do forever. It is NOT a diet. A diet is an unnatural way of eating which you can only follow for a short period of time. Once a diet is finished people return to their old way of eating and therefore return to their old problems.

Insanity: doing the same thing over and over again and expecting different results.

~ Albert Einstein

How Can I Make Changes?

Healthy eating should be a HABIT – that is something you do at least 80% of your time. Don’t get overwhelmed by the big picture. Set yourself short-term goals and make small, incremental changes that add up. Little by little your changes become habits as long as you work towards your goals consistently.

Take small but persistent steps; this will keep you on a positive path.

Gaylene Lahue, fitness coach

Make sure your goals are specific – for example, “eating more healthily” is not a specific goal and could mean anything but if you say “I am going to eat 5 helpings of veggies every day” that is a specific goal.  Be realistic and don’t try to do too much, too fast.  Break the task down into smaller achievable targets and set a sensible timeline for achieving your goal.  Most importantly, be consistent.

Health can only be achieved through a healthful lifestyle.

~ Dr Daniel Crisafi

What are Some of the Things I Could Change?


  • try to eat a rainbow of fruits and veggies every day – try a veggie you haven’t had before
  • replace refined grains with whole grains
  • include seeds, nuts and fish for healthy fats
  • replace some meat meals with an alternative protein source
  • try to eat less refined sugars from refined foods and soda pop

If not now, when?


  • learn to read a food nutrition label and understand more about how food is marketed to you
  • learn about serving sizes
  • appreciate how your body needs the right nutrients in the right amounts to be able to function happily
  • stop focusing on numbers on the scale and start focusing on feeling fit and healthy


  • eat regular meals and snacks to keep your blood sugar levels steady and avoid binges
  • never skip meals, especially breakfast
  • drink adequate water to ensure your body is properly hydrated
  • eat slowly so your stomach and brain have adequate time to signal to you that you are full
  • chew food properly so your digestive system can get off to a good star

You have to start somewhere.  Don’t obsess about where you are now; anticipate where you are going.

~ Dr Jesse Lynn Hanley, MD, The Definitive Guide for Women