balanced MINDSET, balanced EATING:

UNDERSTANDING A HEALTHY RELATIONSHIP WITH FOOD, AND HOW TO PUT TOGETHER BALANCED MEALS

ARE YOU READY FOR A HEALTHIER, MORE BALANCED LIFE?

Balance365 is a complete step-by-step health, wellness, and weight loss program that breaks down healthy habits into simple, manageable steps. We specialize in keeping nutrition simple and showing women the habits that really matter when it comes to long-lasting change. Say good-bye to quick-fixes and false promises. This is about more than just food, exercise and weight loss - this is about living a life you’re 1000% in LOVE with. Read on!

JENNIFER CAMPBELL

Jen is an innovator, whose passion is empowering women to decide what’s right for their individual lives and unique bodies. Her experience with, and explorations into dieting, female psychology, and body image inspired her to co-found Balance365 with Annie and Lauren. Her greatest joy, besides being a Mom to her 3 busy boys, is showing women they can achieve their health and wellness

goals in a body positive, balanced way that preserves their emotional health, happiness, and freedom.

ANNIE BREES

Annie was a habitual yo-yo dieter, who struggled with her habits,her health, her weight, and her happiness for over a decade. Anniewas able to turn her life around by embracing the Balance365 life,

and she can’t wait to share it with you. She is passionate aboutempowering women through strength training and has over 8 years

of experience helping women realize their potential in the weightroom. She is a Mom of 3 children, a competitive powerlifter, and the

cheerful host of the Balance365 podcast.

LAUREN KOSKI

Lauren is unapologetic in her criticism of the diet industry, havingstarted her first diet at age 12. Today she is busting down the door inthe health and wellness industry and inviting women to learn whatDOES work for improving their health, wellness and achieving lastingweight loss. She will guide you through lasting, sustainable results

and show you how to raise children who are confident, competenteaters. She is Balance365’s habit-based nutrition expert and a

proud mom of one girl and new baby boy.

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WHAT IS HEALTHY?What is “healthy” if it can’t be determined solely by a number on a scale?

The definition of “healthy” has become more diluted as the diet industry grows. However, the World Health Organization defines health as “a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.”

Our physical, mental, and social health aspects are interconnected. A balance between the three elements brings health, joy, and positive feelings to our lives, while reducing stress, negative feelings and behaviours. When too much emphasis is placed on any one of the three components, it is likely to upset the harmony of the triad. For example, going to great lengths to achieve weight loss can result in depleted physical, mental or social health. Similarly, unaddressed mental health concerns, such as depression or anxiety, can adversely affect your physical or social health.

NORMAL EATING BEHAVIORRestricting and dieting are significant contributors to people

developing overeating habits and disordered eating patterns. If you’ve been dieting for any length of time, you may find yourself confused as

to what “normal” eating behavior looks likes.

NORMAL EATING INVOLVES• eating when you’re hungry and stopping when you’re satisfied

• paying attention to your food choices to ensure you’re eating nutritious meals, while

allowing yourself flexibility

• considering if your diet as a whole supports your long term goals, not becoming

stressed or preoccupied with perfecting the components of each meal

• checking in to see how certain food makes your body feel

• sometimes eating when you’re not hungry

• overeating sometimes

• undereating sometimes

• trusting your body to make up for mistakes

• not labeling foods “good” or “bad”

• eating foods you enjoy

• indulging cravings and moving on with your life

• knowing food isn’t scarce or “off limits” and being able to choose to eat or not eat,

because food will always be there

• takes up some time and attention, but remains just one important area of your life

• varies in response to your emotions, schedule, hunger, proximity to food

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NORMAL EATING DOES NOT INVOLVE• rules and restrictions (outside of medical restrictions)

• fighting or ignoring hunger

• avoiding foods you enjoy

• eating foods you don’t enjoy

• developing food preoccupations

• feeling awful physically and/or psychologically

• fear and anxiety

• shame and guilt

• binge eating

• compensatory behaviours (example: fasting, purging, or excessive

exercising to “burn” off calories)

SOURCES: ELLYN SATTER INSTITUTE AND CENTRE FOR CLINICAL INTERVENTIONS

Diets cause people to develop disturbed and abnormal eating patterns. In Balance365 our goal is to steer you back into normal

eating behaviours, and help you explore habits that support your long term goals of health, wellness, and/or weight loss.

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BUILDING A BALANCED PLATE

THE BUILDING BLOCKS OF A BALANCED MEAL INCLUDE...

EXAMPLESOILS, NUT BUTTERS, BUTTER,CHEESE, AVOCADO, CREAM

EXAMPLESRICE, QUINOA, BEANS.

POTATOES, BREAD, PASTA

EXAMPLESBEEF, CHICKEN, FISH,EGGS, YOGURT, TOFU

EXAMPLESASPARAGUS, BROCCOLI, GREENS,

CUCUMBER, PEARS, APPLES

CUSTOMIZEChoose larger or smaller portions based on your stature, satisfaction

after meals, meal frequency, activity level, and personal goals.

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MAKING BALANCEWORK FOR YOU

In Balance365 we recommend the balanced plate as a starting point for estimating portions. However, we can’t stress enough that this template is just a guide, and every meal is an opportunity to assess how you feel and learn what’s right for you. You should not feel obligated to follow our nutritional guidelines 100% of the time (that’s a dieting mindset!), or feel guilty if you have a plate of spaghetti or piece of cake.

Remember that a healthy relationship with food includes variety and flexibility, not rules and extremes. Studies show that people who exhibit high levels of control with their diet or ignore hunger cues, are more susceptible to becoming out of control when making minor indulgences. To understand this in greater detail please listen to Balance365 Radio Episode 4: What a 70-Year-Old Starvation Experiment Taught Us About Dieting.

IS THIS HOW I SHOULD FEED MY CHILDREN?

No. Children have different nutritional needs and eating patterns than adults. Please listen to Balance365Life Radio Episode 16: Feeding Our

Families – Growing Healthy Relationships for more detailed information on how to approach feeding children.

IS THIS HOW I SHOULD STRUCTURE MY SNACKS TOO?

Eating balanced meals will often eliminate hunger and cravings, and the desire to snack goes away. To learn more about working snacks

into your life, listen to Balance365 Life Radio Episode 32: Three Nutrition Rules That are Made to Be Broken.

FREQUENTLY ASKED QUESTIONS

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HOW DO I KNOW IF I’M EATING THE RIGHT AMOUNT OF FOOD?

Your body is your best calorie counter. If you are in touch with your internal signals, your body will let you know exactly when to start

eating and exactly when to stop. Learn more on Balance365 Life Radio Episode 35: To Calorie Count or Not to Calorie Count?

IF YOU’VE GIVEN ME THE BALANCED PLATE WHY WOULD I NEED YOUR FULL PROGRAM?

Balance365 is a step-by-step process for changing your lifestyle habits one step at a time. We address balanced eating, internal cues, sleep,

stress management, emotional eating, exercise habits, and more. You have access to a private group of thousands of Balance365ers and

coaches. It’s well worth having a map for this journey, and a supportive community working through the same program! Learn more here.