simple ways to adopt a healthier diet

Holistic Nutrition WorkshopDanielle Levy, R.H.N Registered Holistic Nutrition Consultant

Simple Ways to Adopt A Healthier Diet

A Healthy Diet is:

• Based on whole foods• Made up of mostly plants• Chemical – Free• Balanced and Diverse• Enjoyable and stress-free!

Whole Foods

“If it came from a plant eat it, if it was made in a plant don't”. – Michael Pollan, Food Rules

Eat Mostly Plants

“Eat food. Not too much. Mostly plants.” - Michael Pollan, In Defense of Food: An Eater's

Manifesto

Organic & Chemical-Free Food

Balance & Food Diversity

Eat a balanced diet made up of a wide variety of whole foods to obtain a diverse range of nutrients and antioxidants.

Enjoyable & Stress-Free

“You are what you digest!” - Dr. Marc Halpern

4 Steps to Adopting a Healthy Diet:

STEP 1: Organize your kitchen

STEP 2: Menu planning & Grocery Lists

STEP 3: Grocery Shopping

STEP 4: Food Prep - Cook!

4 Steps to Adopting a Healthy Diet:

STEP 1: Organize your kitchen

STEP 2: Menu planning & Grocery Lists

STEP 3: Grocery Shopping

STEP 4: Food Prep - Cook!

STEP 1: Organize your kitchen

A. Use a white board planner

B. Collect kitchen tools

C. Prep your pantry

D. Stock your fridge & freezer

A. Use a White Board Planner

B. Collect Kitchen Tools

Proper Tupperware is Key!

TIP: Kitchen Tools List

C. Prep Your Pantry

TIP: Pantry List

D. Stock your Fridge & Freezer

TIP: Fridge List

The Healthy Fridge

4 Steps to Adopting a Healthy Diet:

STEP 1: Organize your kitchen

STEP 2: Menu planning & Grocery Lists

STEP 3: Grocery Shopping

STEP 4: Food Prep - Cook!

STEP 2: Menu Planning & Grocery Lists

• Decide and schedule a day to menu plan•Include three meals plus 2 snacks per day• Involve the family (or roommates!)• Plan for leftovers

Planning Ahead

Shop the Seasons

• A great way to guide your food and menu choices.• Tastes better due to its freshness • Local, seasonal food is less expensive • Allows you to rotate your diet and try new foods!

Budget

• Check your stores weekly flyer to see what healthy foods are on sale to help with menu plans!

4 Steps to Adopting a Healthy Diet:

STEP 1: Organize your kitchen

STEP 2: Menu planning & Grocery Lists

STEP 3: Grocery Shopping

STEP 4: Food Prep - Cook!

Shop at Outdoor Markets

• Supports local farmers• Enjoyable shopping experience• Better quality fresh food• Economical

Supermarket Shopping

• Shop the perimeter of the supermarket for real food• Use your grocery list to guide you

Small Independent Stores

• Good quality produce at a cheaper cost than supermarkets• Wider range of foods including ethnic ingredients to inspire and liven up your cooking!

Bulk & Health Food Stores

• Buy loose grains, beans, spices, tea raw nuts & seeds in bulk • Economical (no packaging / eco-friendly)

4 Steps to Adopting a Healthy Diet:

STEP 1: Organize your kitchen

STEP 2: Menu planning & Grocery Lists

STEP 3: Grocery Shopping

STEP 4: Food Prep - Cook!

STEP 4: Food Prep & Cooking

• Prevents you from letting fresh produce go bad in your fridge• Provides you with easy to grab healthy food

Wash & Chop as soon as you get home

Prep in Bulk

• Saves time & energy setting up/cleaning up more than once

• Makes it easy to create multiple quick and healthy meals

Cook & Freeze in bulk

• Rinse & soak whole grains and beans overnight before cooking• Freeze grains/beans in Tupperware to grab for quick meals• Remember to thaw frozen food the night/morning before use

Plan for Leftovers

• Make double the quantity of whatever dish you’re making to eat for lunch/dinner for the next day

• Start simple with basic dishes like quinoa salad, lentil soup, vegetable stir-fry's, and homemade salad dressing

Slowly Transition to a Healthier Diet

• Create a healthy food environment at home• Develop our own diet plan to suits your lifestyle• Review the plan every few months to ensure relevance• Celebrate the big and small healthy changes you make!

• 10° of positive change may seem small but grows in significance over time!

• Make gradual, healthy changes and you will reach success!

One Step at a Time…

Do you want One-On-One Support Achieving your Diet and Health Goals?

Try an Initial Holistic Nutrition Consultation20% discount for your workshop attendees!

Value $100 Total Value $78

Here’s what you get after our one-hour consultation• Customized Diet & Lifestyle Plan• Recipes and online resources• Personalized Weekly Menu’s • Consistent follow-up support via email

Sign up for a FREE 20-minute phone intro with Danielle to learn more about Holistic Nutrition!