Changing what’s on your plate can change your life and in many cases–as people with Celiac Disease know– it’s necessary. Recognizing that a food change can make a difference in our health and healing is the first step. But many people need help with the “in-between” of “before” and “after” health transformation stories. That’s where a step-by-step process is key.
Health change guru Marissa Costonis, Certified Health Coach, has developed the “5 Bites to Health” methodology, which can ease transition to a gluten-free diet.
- Begin with the end in mind: Be clear on your vision of “perfect” health, why it’s important and what you will do with it once you have achieved it. Assessing your sense of urgency by asking, “why change now?” and focusing on the end result will keep you motivated throughout your transformation.
- Go slow to go fast: While a few big changes may be helpful in the short-term to jump start your eating habits and health, improving each meal one bite at a time creates sustainable change that will last a lifetime.
- Focus on the foods you can eat, not the ones you need to give up. Identify your “personal best foods” and all the ways to prepare them. Then, begin to incorporate these foods into a variety of meals and expand your palette from there.
- Create food flexibility. For example, creating a set of ten simple recipe techniques that incorporate a variety of your personal best veggies gives you the skills and flexibility to make 100 different meals depending on what you have on-hand.
- Celebrate your successes and look for other ways to use the process over and over to continue making positive changes to your diet and other areas of your life for a true health transformation. This change process can also be used to support a transition to non-toxic beauty and cleaning supplies or pesticides. It can even help in switching up workout routines!
Costonis details how this process can be applied no matter how healthy someone eats today and regardless of how big or small a change they want to make in her new book, Change Bites, 5 Change Management Strategies to Transform Your Health.