How To Eat More & Still Reach Your Health Goals
Henry Ford is quoted as saying, “Whether you think you can, or you think you can’t, you’re right.” Your mindset can have a huge impact on whether you reach your goals, be they career, personal, or health goals.
Here, we look at how shifting your mindset around diet can be key to reaching optimal health, include tips to build an abundance mindset toward food, and provide resources to help you stay balanced while eating the foods you love.
Why mindset matters
Human nature has shown us time and time again that the things we think we can’t have tend to be the things we want the most. As soon as something is off-limits, we immediately pay more attention to it and a scarcity mindset kicks in. We place our focus and a higher value on those things that we perceive as being scarce or unavailable to us.
So instead of suffering through restrictive diets that eliminate entire food groups, it may provide more long-term benefit to shift your mindset around food to one of abundance — because deprivation is not a requirement for health or healthy eating.
How to build an abundance mindset
There are four ways that we can build an abundance mindset around healthier eating habits:
1. Load up on nutritious, whole foods.
When we focus on foods that benefit our bodies, it opens up a world of opportunities and choices. This is crucial when we look at our overall health, especially nutrition, as it opens up a world of possibilities for us in terms of the foods we can include.
2. Cook more and expand your palate.
As we begin to shift our diet toward more whole foods and home-cooked meals — while still enjoying our other favorite foods in moderation — it’s also helpful to expand our awareness of all of the possibilities available to us. Trying new-to-you fruits and vegetables and different recipes and cooking techniques can expand your palate in ways you never expected. With daily nutritionist-approved meal plans, recipes, and shopping lists, the Cooking Light Diet can help you find your new favorite recipes that fit within a healthy diet.
3. Find support with like-minded people.
Changing our mindset is easier when we have the support of others. Positivity is contagious! By surrounding yourself with people who are focused on similar goals, you can have greater success. This applies to nutrition and weight loss, too. One study found that participants who signed up for a weight loss program with friends lost more weight initially and had greater success long-term than those who signed up alone.
4. Set an attitude of gratitude
The simple act of being grateful for what we have, turns it into more. Gratitude is essential in building an abundance mindset. Additionally, research indicates that practicing gratitude can improve our health by reducing stress and anxiety.
Using your abundance mindset to lose weight without feeling deprived
The Cooking Light Diet is formulated on the principals of abundance. It includes three meals a day plus snacks, while creating a caloric deficit by including low-calorie foods that are also filling. A team of registered dietitians and culinary experts have created delicious recipes you’ll love that also support your health and weight loss goals. With tools like daily meal plans and shopping lists, Cooking Light Diet eliminates the guess work and confusion around what to eat, when to eat it, and what ingredients are best. Meal plans and recipes can also be personalized for vegetarians and those on low-carb, gluten-free, dairy-free, and allergen-restricted diets.
Five low-calorie, nutrient dense foods to include in abundance
While beans vary in calorie and nutrient content by type, all varieties provide a low-calorie, low-to-no-fat, high-fiber source of plant-based protein. These super foods have also been studied for their correlation to longevity and provide an excellent source of folate, iron, potassium, and magnesium.
A frozen berry blend has only 70 calories for a 1 cup serving and provides a low sugar, high-fiber fruit option that is perfect for enjoying in abundance. You’ll also get a healthy dose of antioxidants, vitamins, and nutrients.
Including more vegetables is one of the easiest ways to ensure we’re getting low calorie, nutrient dense foods in our daily diet. This is especially true with broccoli. With only 31 calories in a one-cup serving, broccoli is an excellent source of fiber, vitamin C, vitamin K, and folate and also includes vitamin A, B vitamins, manganese, and potassium. Studies also suggest that eating cruciferous vegetables, like broccoli, may provide protection against certain cancers.
A 6-ounce serving of salmon has 242 calories and 24 grams of protein. It also provides an excellent whole-food source of the omega-3 fatty acids that are vital to reducing inflammation and improving heart and brain health.
With only 40 calories for a 2 cup serving, raw spinach packs a major nutrient punch with vitamin C, vitamin K, magnesium, calcium, and folate. Use it as a base for a big, beautiful, delicious salad.
Putting it all together
To apply the abundance mindset to diet and nutrition:
• Focus on including a wide variety of low-calorie, nutrient dense foods.
• Eat these foods at higher volumes to improve health and lose weight without feeling deprived.
• Ask a friend to join you on your journey.
• Practice gratitude around the many healthy foods and resources available to you.
Julie Floyd Jones is an Atlanta, Georgia based Certified Corporate Wellness Specialist, Certified Personal Trainer and Certified Yoga Instructor. Julie is the Program Director for Excellence in Exercise where she works with corporate partners to provide wellness solutions for employees globally. She is the founder of Training & Champagning Curated Wellness Retreats and Thrive.