This New Year: Don’t Diet!

2019 is around the corner and so it begins…evidence in all types of media that diet culture is alive and well. It’s typical, but honestly a little surprising to me as an RD–because it’s never been more clear that diets don’t work in the long run.

But, as you know, thin is in.  In general, our society overvalues thinness and discriminates against people who are not seen as thin.  We don’t have to look far to see this weight bias everywhere–in Hollywood, magazines, and sadly, even health care settings. (Has your doctor ever told you to lose weight and failed to fully address the reason you made the appointment?)

The main reason this has become socially acceptable is because the assumption has always been that thin people are healthier.  And while there are statistics that link obesity to certain diseases, such as diabetes, it is definitely not that simple.

Maintaining Weight Loss is the Exception

Odds are good that you know first hand how hard weight loss is. Even if you don’t, consider that the U.S. weight loss industry is worth $66 billion because this is a very complex problem…with not much of a solution.

Losing weight and keeping it off forever is rare.  (There is a national weight control registry to study these exceptional people.)  Most people lose weight only to yo-yo up and down throughout their lives. Recent research confirms that restrictive weight-loss diets don’t work in the long-term and diets may actually predict weight gain.  AND, even more importantly, recent research reveals that yo-yo dieting appears to lower your metabolism in the long run (the Biggest Loser follow up study). 

What does this mean?

Odds are very good that after dieting you will not be able to sustain the restrictions, you will return to your original weight or exceed it, AND now you need to eat less and/or exercise more to maintain your weight. (Although maybe the nutrient profile matters…a brand new randomized controlled trial, the gold standard, suggests following a lower-carbohydrate diet may maintain energy expenditure to help maintain weight loss.)

In summary: you are worse off when you focus on weight loss.

And of course, many people develop disordered eating or eating disorders along the way.  Keep in mind this post doesn’t even touch on the many psychological ramifications of failed weight-loss attempts…

If Diets Don’t Work,Then What Does?

Well, first it’s important–albeit difficult–to come to terms with the fact that we are all different and our bodies are all different. I’m very sorry, but no amount of dieting (or exercising) is going to change this.

I love this Poodle Science video! It makes a really good point–you wouldn’t expect a Mastiff to look like a Poodle, even if it ate more like a poodle.

Now, of course, it’s a little different for people, but the idea is that we all have varied genetic make up and have far less control over our size than was once thought.  And that’s okay–we are who we are meant to be.

Avoiding diet culture often requires a continual redirection of your thoughts to overcome occasional relative comparisons and prevent them from becoming part of who you are.  The struggle is indeed real to prevent negative thoughts or societal influences from penetrating your sense of self worth…and even worse, affecting your behaviors.

Keep in mind, sometimes a lot of soul searching and often therapy is necessary to help us get to this point. But it’s a journey–I’m hoping you start today, if you haven’t already, and let it lead you to a healthier frame of mind regardless of your weight.

Now, I’m not saying we should give up on our bodies or the pursuit of health.  I believe we need to focus on forming healthy behaviors irrespective of weight in order to better our physical and mental health.

Lose the Pressure Instead of the Weight

How many times have you avoided doing anything at all to improve your health, because you’re fixated on and frustrated by your inability to lose weight?  However, if you don’t start a diet, you won’t be able to “quit” and then feel guilty and ashamed.

Diets don’t work because they fail you. You don’t fail them.

There’s no need for guilt and shame. Simply take the pressure off yourself! If you don’t focus on weight as your end goal, I believe you would feel more empowered about making changes for your health because your goals will be much more attainable and sustainable.

These are examples of far more immediately achievable, and therefore, likely more sustainable goals:

  • add 1 cup of vegetables to 3 meals a day, or
  • exercise 30 minutes 3 times a week, or
  • check your blood sugar 2 times a day (if you have diabetes), or
  • go to bed/wake up at the same time each day (for a regular pattern of 8 hrs of sleep), or
  • meditate for 10 minutes each day.

Notice we’re staying positive in our goals. Adding, not taking away. If not these, what healthy habit would you like to add to your daily routine?

If you happen to lose weight implementing a sustainable healthy behavior, then of course, that’s okay.

But when you focus on realistic goals rather than weight loss, you have more importantly created a sustainable behavior that carries with it proven lasting health benefits, such as improvements in the following:

  • blood sugar control,
  • blood pressure control,
  • mood,
  • body composition, etc.

What Do You Think?

Is it surprising I’m telling you not to focus on weight or losing weight? Is it liberating? Or are you doubtful this approach is healthy?

Honestly, as a health professional I have long known restrictive diets don’t work, but I was at first reluctant to let go of focusing on weight as a measurement of health risk–but then again, maybe that just shows you how deep weight bias runs.

But I truly believe we can make more progress toward better health if we can let go of our obsession with weight and instead focus on creating healthy behaviors one at a time.  Please leave a comment or question to further the discussion!

Happy New Year!

Creative Leftovers: Meal Planning Monday Week 11

Ah, Thanksgiving 2018 has come and gone and now it’s Cyber Monday.  If you’re too busy shopping online today (or just living your regular life) to plan this week’s meal–let alone cook–here’s hoping you still have leftovers.  But if you are sick of turkey leftovers or even the turkey-stuffing-cranberry sandwiches (my favorite), creative leftovers can make you extra thankful…for the Thanksgiving meal that keeps on giving throughout your busy work week!

I am weirdly satisfied when I am able to use up foods I have in the fridge. Is that a dietitian thing?! Or can you relate? Here’s my thinking:

  • Part of it is about making the most out of the meal to use up natural resources (i.e., the turkey and the vegetables).
  • Of course I’m also happy to create more meals from one holiday meal to stretch out the food savings.
  • But mainly I find it rewarding to create new meals–that my family members love and look foward to–out of tired, boring leftovers.

So, this week’s Meal Planning Monday inspiration is creative leftovers. Feel free to leave a comment about how you love using up your turkey and leftovers!

Meal Planning This Week

Monday (a busy night): Leftover Shepherd’s Pie (Gluten Free)–a new recipe!  I froze half of this pie I made last week, but you could also use up leftover mashed potatoes and/or vegetables with this recipe.

Tuesday (a busy night): Leftover After-Thanksgiving Creamy Turkey and Rice Soup (new instructions for Instant Pot turkey bone broth!) Usually my husband makes this soup the Friday after Thanksgiving, but I waited till I got home to make it on Sunday so I could use my Instant Pot to speed up the broth step (while also being able to leave the house–win-win!)

Wednesday: Instant Pot Chicken/Turkey Enchilada Casserole  Use turkey if you have it, or chicken. You make the meat filling and enchilada sauce for this casserole in the Instant Pot and then assemble it into a casserole. It can be made ahead; just keep it in the fridge till you bake it. Leftovers freeze well, too.

Thursday (a busy night): Chicken/Turkey Pot Pie This is a family favorite with chicken or turkey and even when we don’t have leftover cranberry sauce, we serve it with the pot pie–a guilty pleasure! I feel a little better only using one crust on top.

Friday: Leftover leftovers?! Or if you’re fed up with fowl, it may be time for this easy Sheet Pan Italian Sausage, Pepper and Zucchini Bake

Buon Appetito!

Week of Thanksgiving: Meal Planning Monday Week 10

There are two kinds of people in America.  Those who stay home this week and have to clean house, host guests and cook a feast…and those who have to travel, but don’t have to clean or cook!

I’m not sure which is worse. I’d say it depends on which day you travel and how far you’re going! Of course, both are good problems to have…

While my husband is deployed on a humanitarian mission this holiday season (aboard the USNS Comfort hospital ship in South America and Central America), it’s never been more evident to our family that we have too many blessings to count! However, being able to travel to my mom’s this week is definitely one of them.

Thanksgiving Abundance

We have lived overseas many years (seven) and we haven’t always been able to spend holidays with family. But for the 4th year in a row we are close enough to drive to my mom’s and that is a gift!  Mostly because she’s family and we love her. But also because she makes an awesome Thanksgiving meal! And even though my trip likely will take longer than the usual 4 1/2 hours on the Wednesday before Thanksgiving…I’m super thankful I don’t have to clean my house or cook; it’s definitely a mini vacation for me!

Our Thanksgiving Food Traditions

My mom makes the full spread:

  • a roasted turkey,
  • from-scratch gravy from the drippings,
  • traditional stuffing,
  • mashed potatoes,
  • candied sweet potato halves,
  • mashed rutabaga (but we always call it turnip for some reason),
  • steamed green beans (for something green), and
  • creamed onions.  (I remember being surprised when I learned my husband’s family also had this tradition, but I believe it is a New England thing.)
  • And then we always have the choice of whole berry OR jellied cranberry sauce (but only from the cans! Are you “team Ocean Spray” or “team homemade”? LOL)

Roasted Turkey

Since we’ve been married, my husband started a new tradition for our family making a delicious spiced pumpkin pie and a heaping apple crumb pie. (I’m not a pie person, but the apple pie is especially amazing…not that you need help finding amazing desserts!) He’s not a baker, but the nostalgia of his grandmother’s holiday pies were his inspiration. (And conveniently enough after he perfected the recipes, somehow I’m the one who makes them most years…)

But my favorite of his creations is his After-Thanksgiving Creamy Turkey and Rice Soup. He loves using up “the rest of the turkey” and creating another hearty meal so much that he doesn’t mind spending Friday afternoon cooking while my sister and I usually visit an annual holiday craft fair. Several more blessings in all of that!  (This year, I will be enlisting my girls’ help!)

Pre-Thanksgiving Meals: K.I.S.S.

Random tangent:

Did you know that the K.I.S.S. (Keep It Simple Stupid) acronym originated in the Navy in 1960?  Not sure if that explains a lot or begets more questions…but gotta love the Navy! And I am a fan of keeping things simple.

Back to my point:

For those of you cooking and even for those of us traveling, usually Monday through Wednesday before Thanksgiving needs to be E-A-S-Y! Pace yourself. Think minimal thoughts. Don’t be an overachiever on the pre-game meals!  But as always, you don’t have to cut corners with processed foods to have convenient meals either. As inspiration, I usually try to use up things I have in the fridge before a big holiday and in this case, branch out from poultry!

Happy Thanksgiving! I hope you slow down to enjoy your family, your food and your good fortune. I’m grateful for your support and honored that I’m able to encourage you in your healthy lifestyle efforts!

Meal Planning This Week

Monday (a busy night): Cauliflower Fried Rice with Chicken

Tuesday (a busy night): Shepherd’s Pie (working on a recipe with ground beef, mushrooms, beef broth, veggies and garlic mashed potatoes)

Wednesday (traveling): Dinner at Mom’s when we arrive (or I would plan on leftovers from Shepherd’s Pie)

Thursday:  MOM’S THANKSGIVING FEAST!

Friday: After-Thanksgiving Creamy Turkey and Rice Soup (no photo yet, but here’s the recipe. “What can I say, except you’re welcome?!”)

Buon Appetito!

Cooking Down: Meal Planning Monday Week 9

Are you a moody eater?  I am–and honestly it makes meal planning extra challenging sometimes!  But my freezer is full and it’s time to focus on “cooking down.”

Hoard much? I don’t know about you, but every now and then I need to reorganize the freezer and make a list of what needs to be used up.  I keep the list on a white board on the fridge, which helps hit me over the head with it.  Sometimes (most times) I need that…

If you’re not familiar with cooking down, you can read more about it in this post. Chances are you do it already, but if you don’t, check out my tips to get you started!

In a nutshell:

Cooking down is using up what you have on hand to minimize waste while still preparing easy, real food for your family.

So, this week’s meal plans are inspired by my need to:

  • prepare mostly from-scratch easy, real food for my family (as usual),
  • cook down and make room in the freezer,
  • catch my breath from the “birthday sweeps,” and
  • brace myself for Thanksgiving and the holiday season!

Meal Planning This Week

Monday (no school, M’s birthday): Out for a sushi birthday dinner (fitting for my daughter who was born in Japan!)

Tuesday (a busy night): Leftover Instant Pot Balsamic Pork Tenderloin, creamed spinach (with frozen spinach), and leftover roasted root vegetables

Wednesday: Slow Cooker Whole Chicken (from the freezer) with Seasoning Salt, caprese salad with fresh mozzarella (from my The Neighborhood Harvest delivery), and whole green beans (from the freezer)

Thursday (a busy night): Brunswick Stew (from the freezer)

Friday: Slow Cooker Chicken Fajitas (from the freezer), served over lettuce and topped with shredded cheese, chopped avocado and sour cream

Buon Appetito!

Digging Deep: Meal Planning Monday Week 6

Ugh, I really don’t feel like meal planning today!  Can you relate? We had a busy weekend with camping and birthday parties, and I have a busy week full of my projects and the kids’ activities. (And did I mention it’s just me and the kids?) Plus I’m feeling like I’m all out of meal planning ideas.  Yes, it happens to dietitian bloggers, too. But…when I really stop and think about the alternative (not meal planning), I am always convinced to dig deeper.

I can reuse recipes, or peruse Pinterest (Try this Healthy Recipe Board). But whatever I do–I cannot bear the idea of scrambling last minute.

So, this is what I came up with for the week. I hope it helps inspire you to maintain some order while feeding your family some nourishing easy, real food.

New Fashioned Meatloaf

Meal Planning This Week

Monday (a holiday): New-Fashioned Meatloaf (doubling recipe to bring a freezer-friendly meal to a friend traveling for a funeral), mashed potatoes, and green beans

Tuesday (a busy night): Dinner (pizza) out at the Elementary School’s Roller Skating Party

Wednesday: Instant Pot French Dip Sandwiches (recipe to follow) and salad

Thursday (a busy night): From the Freezer: Slow Cooker Chicken Burrito Bowls 

Friday: Baked Salmon with Dill Butter, Butternut Squash Gratin (Doubling recipe to bring a batch to a neighbor’s Oyster Roast on Saturday), and roasted broccoli

Butternut Squash Gratin

Buon Appetito!

Flexible Meal Plans: Meal Planning Monday Week 4

Maybe you consistently make meal plans. But do you always stick to them?  Well, I feel now is a good time to let you know–at week four of my Meal Planning Monday series–I do NOT often stick to my meal plans.  Realistic flexible meal plans are the key to stress-free weekday meals.

Life happens. You need to be flexible.  Changing your meal plans is fine and to be expected!

It’s always better to have a flexible meal plan that you can change than to have no plan at all.

Last Week’s Flexible Meal Plans

Monday, Tuesday and Wednesday went according to plan. (I can usually hold things together for three days!)

But we planned a last minute family photo shoot for Thursday evening (before my husband deploys this week for about 3 months).  Although we planned on leftovers, at 6:45 pm when we finished up, we were hungry and decided to go for sushi.

Why? Because he’ll be stuck on a ship with limited food options AND because it sounded better to me than reheating and cleaning up. Win-win!

So, I moved Thursday’s leftover burrito bowls to Friday night’s menu.

But then on Friday…my lovely good friend of a neighbor next door surprised us with a tray of homemade chicken parmesan.  This is actually one of my favorite meals ever; I always requested it as my birthday dinner from my mom growing up!

Hmmm, pop that pan in the oven to melt the cheese (while I open a bottle of wine) or reheat leftovers?  No brainer.

So, the leftover burrito bowls got pushed back again and made for a great weekend lunch (and I had even put some in the freezer for a weeknight meal in the near future).  Nothing was wasted, so I feel absolutely fine about the changes.

Truthfully, changes happen almost every week. But I continually try to plan meals that are flexible enough to allow for the inevitable change of plans.  So, please don’t worry or give up if that happens to you, too!

Meal Planning This Week

Monday (a holiday): Blue Cheese Bacon Burger Salad

Tuesday (a busy night): Baked Salmon with Dill Butter, Roasted Asparagus, and a simple salad

Wednesday: Baked Acorn Squash with Sausage Stuffing, Roasted Brussels Sprouts, and a simple salad

Thursday (a busy night): Instant Pot Chicken and Wild Rice Soup and a simple salad

Friday: Leftover soup and salad (TGIF!)

Buon Appetito!

 

Week 2: Meal Planning Monday

Happy Meal Planning Monday!

It’s that time again–time to get easy, real-food meals planned to stay sane this week…through the rest of September.

I, for one, am taking it one week at a time. We survived our first full week of school last week (it was delayed with 4 days off school, thanks to Hurricane Flo.) Of course, this week promises to be just as busy. So, bring on the slow cooker and Instant Pot meals!

If you don’t have an Instant Pot, don’t worry. Most Instant Pot meals can be slow cooked and vice versa. If you have both, decide whether you want to be fixing the meal early in the day or later in the day.

Personally, I also don’t like to slow cook in my Instant Pot, because, for whatever reason, it is a lot slower than my slow cooker. So, since I am accustomed to my trusty slow cooker, I’m not parting with it–even though I have an Instant Pot and my slow cooker handles have fallen off and the lid has been replaced once). It has earned its keep.

Hoard kitchen appliances much? Maybe…but only the useful ones. Haha.

Meal Planning This Week:

Monday (a busy night): Fresh-caught grilled tuna (from a neighbor), Asian peanut cole slaw, and brown short-grain rice (I’ll post a recipe/photo of the cole slaw on the recipe page after tonight!)

Tuesday (a busy night): Slow Cooker (or Instant Pot) Meatballs with Spaghetti Squash (you can use zoodles or pasta, if you prefer.)

Wednesday: Dinner at church and then packing 30,000 meals for Rise Against Hunger (I would otherwise be making enough meatballs to have leftovers.)

Thursday (a busy night): Sheet Pan Italian Sausage, Pepper and Zucchini Bake

Friday: Trying out these vegan, gluten-free Spicy Chickpea Veggie Burgers (from Running on Real Food) with Roasted Vegetables (I will separately roast eggplant and tomato, so eggplant gets nice and crispy!)

Buon Appetito! As always, please leave your comments or questions. Did you try any recipes from last week? Do you have any special requests or dietary restrictions you need to work around? Let me help!

How to Crush the Back to School Rush

Back to school means “back to business as usual” for many of us–whether you have school-age kids or not!  During summer, we all tend to embrace a subtle circadian shift to allow for more daylight, relaxed schedules, and well…fun! But suddenly in September, the shift back to a typical schedule seems drastic as we are swept up in the back to school rush.

In addition to our new, usually busier fall routines, we can find ourselves bombarded with messages of impending change, which circulate in advertisments, the media, and of course schools. That’s because after New Year’s, September is one of the most popular start dates for making positive changes!  But when you ride the wave of popular change, sometimes you can get carried away with goal setting and expect too much of yourself.

Simply put, don’t do that! It sets you up for failure!

If you want to really crush the back to school rush, and be able to sustain any changes without becoming overwhelmed, plan ahead and be realistic!

I’m sharing FOUR simple ways I’m planning ahead to crush it–as an often distracted, sometimes overwhelmed, work-at-home parent of school-age kids–in case it helps you.

#1: My kids are packing their own lunches in the evening. 

Back to school is synomonous with the dreaded task of packing lunches, am I right?  So, ahhh, what a relief, my kids are now doing it for themselves!  And honestly, they are really enjoying it, even my youngest, who is six.

Bento Box Lunches

We are entering “year 4” of using these bento lunch boxes from Yumbox.  Each section serves as a template for packing lunches, which makes it easy. (They are a little small for older kids, so we usually also add some popcorn, pretzels, or crackers in a small separate container.) They really hold up, which makes them more economical (and you save by not buying pre-packaged items, which is also “green”!) There are many other bento-style boxes, but these are my favorite because they are leak proof between each section, which is harder to find.  Yes, this matters!  Because if juicy fruit leaks on bread or crackers, then your well-planned healthy lunch is ruined! That’s a preventable Mom fail…

#2: I am meal planning on Sunday (or Monday) and shopping once for at least 4 dinner meals at a time.

I need to get back to well-planned, easy weeknight meals, but still keep them homemade and healthy. And I really need to waste less time shopping. Honestly, I found myself in the store EVERY DAY the last week of summer.  Each time I was annoyed at how slow the cashiers were and really it’s my own fault for not sitting down for a few minutes and planning ahead to avoid wasting a ridiculous amount of time.  I may even embrace that it’s 2018 and try grocery delivery this month!  Seriously, am I the only one who hasn’t tried it yet?

#3: I am recommitTing to bullet journaling (and renouncing the chaos).

In January, I began creating my own weekly calendar in my spiral notebook planner. I fell off the wagon in June with the distractions of summer, so I’m getting back on now. It’s NOT fancy. I DO NOT doodle or create beautiful spreads like you see on Pinterest. It is pencil and ruler-drawn columns for each day, with “to do” boxes to check, and includes my meal planning for the week.

(I also write our weekly menu plan on a white board on the fridge to keep it handy and it lets the family know what’s for dinner, but the written record has become helpful to page through for repeat ideas over time.)

I use bullet journaling in conjunction with my phone calendar for appointments and reminders. It is simple, organized and customized to me and I am less scatter-brained and better off when I do it every week. Honestly, I’m starting next week when the after-school activities ramp up…

#4: I AM SCHEDULING 30 MINUTES EVERY DAY TO WORK OUT. 

I’m usually active every day, but I tend to give up time for myself when things come up or I get busy and stressed, so I really want to work on this. I’ve definitely had more time in the morning now that I’m not making lunches! But I prefer to wait till the kids are off to school, so I’m not designating a specific time. I just want to literally schedule some type of exercise for myself each day and treat it like any other commitment I make to other people.

Have I mentioned Planning Ahead is Key?

I’ve said it before and I’ll continue to say it. Planning ahead is the best way to make positive changes to your lifestyle, such as eating more real foods and fewer processed foods. And it can and should be the simplest of plans.  To overstate the obvious, when we prioritize things that are most important to us, and have a way to stay organized, life is less overwhelming. Anything we can do to simplify things and create healthy habits helps our brains work for us, not against us, sort of on autopilot.

So, that’s what I call crushing it–planning ahead, doing the important things well, consistently. (That is, most of the time, with some grace for yourself!) I’d love to learn more about how you’re planning to crush the back to school rush, too.

Patriotic Red, White and Blue Real Foods

When you’re searching for festive holiday foods, the Internet (Pinterest) is full of creative hacks, but most festive recipes contain a variety of processed foods full of artificial colors, preservatives and flavors.  Fourth of July food inspiration is no different–you won’t find too many easy, patriotic red, white and blue REAL FOODS for you to enjoy with your family…

Well, I like to play with my food as much as the next mom (maybe more since I’m a dietitian), but I prefer to work with nature’s ingredients as much as possible.  I think it can be even more creative and just as fun!  And it’s certainly healthier for everyone involved.  That’s why I am sharing several of my favorite patriotic foods with you this Independence Day.

Yes, some are treats and some even contain sugar, but a non-diet approach works best when it includes the freedom to enjoy treats at times!  (Click on photos to link to recipes.)

Happy 4th of July! May you feel nourished every day by the things that matter most, including freedom, gratitude, and time spent with friends and family around a table of good food!

Almond Flour Gluten Free Waffles with Red, White and Blue Fruit
Almond Flour Gluten Free Waffles with Red, White and Blue Fruit

Patriotic Seven-Layer Dip Flag
Patriotic Seven-Layer Dip Flag

Red, White and Blue Flag with Roasted Vegetables and Mozzarella
Patriotic Red, White and Blue Roasted Vegetable Flag with Mozzarella Cheese

Strawberry, Banana and Blueberry Fruit Flag
Patriotic Fruit Flag

Patriotic Red White and Blue Wine Spritz
Patriotic Red, White and Blue Wine Spritz

real fruit snow cone syrup
Real Fruit Snow Cone Syrup (No Artificial Colors)

Finding Motivation to Give It More

You know when you listen to a song and there’s a line of lyrics you can’t exactly figure out? You listen to it over and over and still can’t make out what they are saying!

I know it’s not just me–a classic example is Bruce Springstein’s “Blinded by the Light” where for years (yes, before the Internet was invented) I thought he was singing “wrapped up like a douche” (it’s supposed to be “deuce”)!

But even in the age of Google or Apple radio lyrics, I sometimes find myself wondering what the heck I’m hearing when a new song plays on the radio as I’m driving! Adele’s “When We Were Young” has a part where she repeats over and over “when we were young”. I was 99% certain she’d coined a new term “in-EE-bree-uh”! Inebria, like inebriate…okay, maybe now it’s just me! But once that was in my head, I couldn’t hear anything else…I finally remembered to look it up when I wasn’t driving!

Well, all this to say, sometimes (not often) I invent my own song lyrics–and end up liking my version better! Shakira’s “Try Everything” from Zootopia is a song I may not have heard if I didn’t have kids, but it’s one of my favorites! (If you don’t watch kid movies, you’re probably missing out on a ton of good, motivational messaging in catchy, upbeat songs…I love listening to these positive songs with or without my kids.)

Here are my Top 5 Favorite Inspiring Songs from Animated Movies:

So, my favorite line of Try Everything is this: “Nobody learns without getting it wrong.” Love this “growth mindset” message that failing is an integral part of learning. It certainly doesn’t feel good to fail, but when we know it’s just something 1) everyone does sometimes and 2) it’s how we learn best, it takes the sting out! Especially when we’re afraid to even try something for fear of failing (true story).

But when I first heard the song, I thought these were the lyrics: “Nobody learns without giving it more.” I have to admit…I love my version even better! And no, not because I came up with it! Because it answers the question “what happens after you fail?”

You give it MORE!

YEAH you do!

So, what will you do next time you fail at something? Have you failed at changing your eating habits for the better? Have you failed at making exercise a regular part of your routine? Have you failed to follow up with your doctor about your health? Have you failed to even think about your health at all?

Do you want to just get it wrong and stop or GIVE IT MORE?

“Give it more” means you don’t give up on yourself or your health. And it means, you do NOT beat yourself up about past failures. “Give it more” does NOT mean try a different diet. Diets are temporary and meant to end–you didn’t fail.

Instead, give it more by figuring out one small meaningful thing you can do for yourself today. Make it asking for help if you don’t know where to start. Or check out this Calendar of 30 Eating Habits of Healthy and Happy Families and pick one. Make it something you’ll be able to do tomorrow, too. And the day after that. Give yourself MORE because you deserve it.

Tell your goal to everyone around you.

Better yet, find someone who will help you with your goal.

Make yourself a list and check it off every day for a month.

Listen to one of these songs or any others daily for inspiration.

Pray or meditate about your goals.

And rest assured that giving it more will get easier with time…when it becomes a healthy habit!