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Improve your diet with this five-step reset plan

Miranda Malisani is here with her five-step plan to reset your diet!
 
Step #1: PURGE THE JUNK
Action:  Purge your pantry of any temptations and remove any foods that will detour you from getting back on track. 
Attitude: Remove self-doubt by honoring your weaknesses (we all have them) and understand the challenges you face when getting back on track 
 
Step #2: COMMIT TO 21 DAY CHANGE
Action: Go 'package-free' for 3 weeks, remove sugar, avoid bread, or just start eat breakfast first thing in the morning (include protein!). Whatever you decide to begin, just do it for 21 days without stopping. This creates a new healthy routine, new comforts and it is more likely to stick for the long term.
Attitude: Commit to realistic changes based on your individual lifestyle. Start at a time in your life when you can see it through the 21 days. Be kind, but firm with yourself.
 
Step #3: MAKE A NEW BF
Action: Bitter foods like leafy greens (rapini, kale, swiss chard, collard greens) naturally help to cut cravings for sweet foods. Bitter and sweet are at the opposite sides of the taste spectrum. When we consume too much sugar we are probably not eating enough bitter foods because they taste extra bitter. Reach for a bitter food each day and by the end of the 21 days you will think many sweet foods are too sweet.
Attitude: When we limit the amount of sweet foods this can make us feel slightly crabby at first. Be conscious of this and try to lift your spirits with an activity or exercise that isn’t food related…or at least tell the people around you that you are a bit bitter right now.
 

Sweet Potato and Brussel Sprouts Bowl

Ingredients

  • 1 medium sweet potato
  • ½ cup brussels sprouts
  • 1 cup of kale, chopped
  • 1 tsp of chili flakes
  • 2 tbsp hemp hearts 

Dressing
  • 1 tbsp olive oil
  • 3 tbsp tahini
  • 2 tbsp of raw apple cider vinegar 

Directions

  1. Preheat oven to 350 F
  2. Slice the sweet potato into bite-sized pieces, drizzle with olive oil and place on a baking tray in the oven for 15 minutes.
  3. While the sweet potato cooks, slice the brussel sprouts in half
  4. Once the sweet potatoes have cooked for 15 minutes, add the brussel sprouts to the baking tray and add a little more olive oil, salt, pepper, and chili flakes
  5. Place the tray back in the oven and let it bake for approximately 30-40 minutes (until sweet potatoes are tender and sprouts are getting crispy)
  6. Tear the kale leaves off their stems into small pieces and them to a frying pan with a little olive oil
  7. Gently sauté the kale until it softens, then add the veggies to the pan once they’ve finished cooking
  8. Stir olive oil and tahini into a small bowl, pour it over the salad and then drizzle apple cider vinegar on top. Mix salad together to evenly distribute dressing. 

 
Step #4: SET A SCHEDULE
Action: Set food alarms on your phone to remind yourself to eat or drink water.  Should be eating every 3-4 hours!
Attitude: Set your intention daily by beginning each day reminding yourself of what you want to achieve when getting back on track
 
Energy Snack Pack:
1 handful of roasted chickpeas
8 raw almonds
2 tbsp golden berries
2 tbsp hemp hearts
 
 
Step #5: SWAP DINNERWARE WITH YOUR KIDS
Action: By eating on smaller plates and bowls with smaller sized forks and spoons not only will it help you to eat to the correct portion size, but it will look like more. Side note: If you want your kids to eat more serving their meal on a bigger plate will also help them to think it’s a smaller serving.
Attitude: Try to avoid the attitude that eating less is deprivation. You may think to yourself that’s all I can eat, which makes you want to eat more, but in time this commitment will translate to many rewards in the way you look and feel.
 
REMEMBER: PERFECT EATING DOESN’T EXIST
You are human and eating well isn't a destination it's a daily effort with some days that aren't as good as others. Don't give up if you don't have a perfect day. 
 
www.mirandamalisani.com
@mirandamalisani
 

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