"I know I should be eating more vegetables and salads. And I do if someone else makes them for me or I'm eating out. But otherwise I buy the salad stuff or the vegetables, and they just sit in my fridge until I get around to composting them." Erin said

Can you relate Reader?

Let's put the lever-pulling idea from last week's email into practice. This will get you thinking about food without diet culture "shoulds."

Say your cholesterol has gone up recently thanks to the decline of estrogen in the menopause transition.

Pair that with a family history of heart disease, and you have a strong 'why' for heart-healthy eating.

Here are examples of gentle nutrition behavior-based practices that honor what your body needs to eat for cardiovascular health and what you want to eat:

• The need: 3 mornings per week, I'll make overnight oats with flax or chia seeds, Greek-style yogurt, berries, and a handful of nuts (nutrients you need for heart health: fiber + protein + unsaturated fats + antioxidants).
  • The want: I love dark chocolate, so I'll have a couple of squares with my coffee (what your body/mouth wants: sweet paired with warm, earthy tastes)
• The need: For lunch 3 days per week, I'll make my favorite salad with roasted veggies, toasted pumpkin seeds or almonds, leftover salmon from dinner, or a can of sardines, and cooked quinoa (nutrients you need for heart health: fiber + dark leafy greens + omega-3s from the fish + antioxidants from roasted veg).
  • The want: I like salty, crunchy sides. I'll add a handful of blue corn tortilla chips.
• The need: For dinner on Tues and Thursday nights, I'll make a large side salad with a variety of veggies and an avocado Goddess dressing or stir-fried mixed vegetables with olive oil and curry seasoning (nutrients you need for heart health: fiber + antioxidants + monounsaturated fats).
  • The want: With the salad, I'll either pick up pizza from my favorite place on the way home or add ramen noodles and store-bought baked tofu to the stir-fry. Either option is quick and easy for busy weeknights - what your body needs. Easy.

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See where we're going with this, Reader?

Now you try. "Think about it (food)."

Create 1-2 gentle nutrition behavior-based practices to find the sweet spot of satisfaction between what your body needs to eat based on your 'why' (ie, health concerns) and what your body/mouth wants to eat (taste, texture, temperature, nostalgia, etc.).

Be as specific as possible.

How many times per week (I suggest no more than 3)?

Which days of the week?

At what times - breakfast, lunch, dinner, snacks?

Resist the urge to have more than 1-2 behavior-based practices in the next month.

Yes. That's ENOUGH!

Keep it easy. Lower the bar when you need to.

If you don't have the capacity to do 2 practices in a month, do one. If you can't do the behaviors 3 times per week, try doing it once.

I'd love to hear what behavior-based practices you want to work on.

Hit reply!

And I'd love to help you get started!​
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Have a great weekend savoring food and your body!

Amanda

PS: Create 1-2 gentle nutrition behavior-based practices to find the sweet spot of satisfaction between what your body needs to eat based on your 'why' (ie, health concerns) and what your body/mouth wants to eat. Be as specific as possible. Resist the urge to have more than 1-2 practices in the next month. Yes. That's ENOUGH! Keep it easy. Lower the bar when you need to. Scroll up for real-life examples!