Hi Welcome to our um day one of our healthy habits Workshop um that we have a lot to cover this week and I I'm grateful that you're here I'm starting this journey for yourself towards better nutrition um before you ever even get focused on what you're actually ingesting um and kind of biohacking yourself um the most important thing you.
Can do for your health is to look at your relationship with food and learning new habits regarding the choices that you make so that when you make these changes in your life they're sustainable and they become second nature and you don't even think about them anymore so that's what this Workshop is all about um the reason that I even started food.
Dance in this Workshop is a lot of it is just my analyzing my own relationship with food growing up um I remember my mom really struggled with her weight she had been on every diet that they had in the80s I Weight Watchers neutr system we had the Richard Simmons Deal Mill cards and did the workouts and exercise equipment um and it just always like she.
Struggled it would work for a while and we would try to support her and she was so passionate and motivated and it was not for a lack of her effort but the weight would always come back as soon as she stopped the diet and basically it's because fundamentally diets aren't sustainable like you kind of have to be on them until you die because as soon as.
You go off of them and now your habits have gone back to what they were every the the health issues are going to come back your weight's going to come back so um changing your relationship with food and your habits around food are far more important and so that's really what we want to to focus on in this Workshop um diets are hard to commit to um we.
Have a natural rebellious streak and we shouldn't deny ourselves because when we tell ourselves no it's like the only thing that we want um diets really can lower your self-esteem like when you're struggling at it and you have you know fail one day and following it now you're all down on yourself um they can be really cost.
Prohibitive gosh I remember those weight watch and neutri system like you'd buy their meal plans in addition to what you paid for the program and it was just astronomically expensive so um again it's diets are just like not the way to go um and they don't help support health or proper nutrition um they put value judge judgments on macro and.
Micronutrients and you need all of those that your body needs that fats and carbohydrates and and vitamins to sustain itself and they're they shouldn't be viewed as good or bad um yes there are some that are better than others and you can look at amounts but diets that exclude any one of them in their entirety or consider.
Them bad just aren't something that should be followed so um we we really feel like wellness we want to view a healthy diet as an un restricted diet um that isn't exclusively focused on what you're eating but the whole Act of eating so in this healthy habits Workshop we're going to focus on four.
Different areas um today is going to be about learning or identifying your own food story and then um rewriting it because most of us don't have a perfect food story and in order to change our habits and give ourselves actionable goals we need to one identify that story and then rewrite that story for ourselves um tomorrow we're going to uh.
Do the foodie finder day which is really identifying your nutrition motivations um surrounding the types of foods that you choose to eat the the time of day that you eat all of those things and then also our blocks that we might have that are preventing us from making changes uh the third day will be.
Prepping for Success so what are the strategies that you can do um on a daily basis and how you set up your kitchen um in prepping for the week um just just strategies that that you can set up to be kind to your future self to make these changes so much easier for yourself um so you don't have to think about them and eventually they'll just.
Become second nature and part of who you are and then the fourth day it's just about celebrating food we're going to talk about recipes and um just celebrating living our best food dance life and then the the fourth or the fifth day um will just be a live Q&A uh I encourage you as we are doing the workshop this week if you could email me.
At email foodd dan.org um that might be really helpful because some people may have the same questions uh and that way I can kind of get on and start with questions that you already have and then I can get to as many of the ones live um as possible it's just going to be a short probably 15minute Q&A um and then anything that I need to do a deeper dive.
On for you I'm happy to do that and I can email that response to as well but um typically these workshops bring up the same kinds of questions so um it's awesome if you can email me but if not you can just chat chop them in during the live Q&A if you're able to attend so let's get started um today we're going to identify our food story.
And many of us have never even thought about like our relationship with food and then we're going to redefine that relationship and rewrite our food story to something that is more positive healthy and can give us attainable goals so before we get started make sure you have a notebook and Pen handy because you're going to do some work um or if.
You've printed out the um worksheet for today um that you can use that's helpful uh it's also if you haven't seen it yet it's down below in the comment section you'll see a link if you want to print that out real quick um but a notebook's fine too so redefining your relationship with food start with writing um or more accurately rewriting your food story um.
So I'm going to ask you five questions I mean we all grew up writing five paragraph essays writing any kind of any story utilizes the same who what when where why and how so that's what we're going to focus on um but they're going to be very specific spe ific who what when more why and how questions so the first.
Question that we're going to focus on is who is producing and preparing your food so go ahead and write that down what that means is where is your food coming from and who's making it for you on a daily basis and be specific um think about the things that you eat in a week and go ahead and write those down and for each of these if you want.
To pause the video CU I'm not going to sit here with a blank for five minutes but all right that one's not usually too complicated um so the second question that you want to answer is uh what food and beverages do you typically eat or drink in a day or week so and be honest with yourself there's no reason to lie.
To yourself like write down um if it's too hard to think of a full week just write down all the things that you had in a day um and maybe just kind of estimate the things that you might eat in a week and we're talking breakfast lunch dinner and snacks um and beverages like if you drink tea coffee soda juices write those down and write.
Approximately how many you might have in a week if you can if not just write the types of food that's that foods that you're eating that's fine too I and include any fast food um and that's a good one to see the number of times a week too it can be an eye opener sometimes for for people um all right so write that one down and then unpause and.
Come back okay um so the third question is looking at when you normally eat these items um so when I'm asking that it's it's times of day but also um what you're doing when you're eating these items so go ahead and write those down um if it's all over the map depending on what you're doing write that down again these.
Are just something something that you want to physically see so that you have an accounting for yourself okay and then the um where is where do you typically eat your meals snacks and beverages um and again be specific are you eating in the car are you eating at work are you going out and eating in a.
Restaurant are you eating with family at the table or are you eating at the couch watching TV um and write this down for each meal and what's typical um or if it again is all over the map maybe the number of times a week that you eat each of these things um in these locations and then pause and come back all right and then the fifth.
Question is why why do you make these uh your current food purchases and your eating choices what's what do you feel like motivates your purchases and eating choices um and it can be anything no judgment this is again you just kind of thinking about why you make the decisions that you do whether it's Time Financial um you like to just eat them.
Or or whatever the case may be um but just get an accounting for yourself and then come back all right and then the last question um is how do you feel about food in general and your current nutrition and health um so dive a little deep like do you feel like you're healthy do you think you.
Could do better um I'm I'm guessing most people that would do this Workshop probably are here to make some improvements so but be honest with yourself um and then also really assess like what do you feel like your relationship with food is do you feel like you have a negative opinion about food does it stress you out kind of.
Thinking about what you're going to eat on a daily basis um do you get down on yourself when you eat certain things um so yeah I write all these down and and then come back and we'll start part two okay so we finished part one um identifying your own food story um hopefully it was a little eye opening for you um sometimes we never think.
About it and then we see it on paper and we're like oh gracious like I didn't realize I you know ate in front of the TV five days a week like I never really thought about it um so so it's a good it's a good exercise to do all right um so part two we're going to go through those same questions but we're going to change what you do to.
Should like what should you be doing in each of these so um the first question is who should be producing and preparing your food and then question two is what F food and beverages should you typically drink in a day or week question three is when should you normally eat these.
Items question four where should you typically eat your meat meal snacks and beverages question five is why should you make your current food purchases and eating choices and then question six is how should you feel about food and your current nutrition and health so go ahead and reans those six.
Questions replacing do with should and then when you come back we'll discuss what those answers ideally should be and then we'll work on part three okay welcome back so let's talk a little bit about what those answers about should be um all right so the first question um who should be producing the food that you eat um food.
Should come from farms not factories and it should be prepared by you or a left one um heavily processed foods manufactured Foods they have very little nutritional value um the nutrients are stripped from those Foods when they're processed and then sometimes vitamins and minerals are added back in to make them look healthy.
But those um vitamins and minerals are much less bioavailable and then most companies add considerable amounts of fat and sugar to make them taste good far far more than you would ever add when you're cooking your own Foods at home and so not only are they stripped of nutrients that they had when they were Whole Foods but now.
They're full of fat and sugar and what little nutrients they may have again are less bioavailable so your body can't really use them in the same way and then often processed foods have preservatives um artificial coloring and flavorings uh so they're just which your body can't process those things they're aren't occurring naturally in them um so.
They're just really not healthy they're not food um so and the number one take-home is that manufacturers care about their profit not your Prosperity so they're not out there to make a healthy product for you um there are some better companies out there but just the process of manufacturing just strips a lot of the.
Nutrients from the food even when they're using organic ingredients and and all of that so you really want to be mindful of what you're consuming um and and if you're going to buy processed foods there are minimally processed foods where they're actually using Whole Foods um they aren't breaking them down and then recreating.
Something and and the packaging will typically stay minim minimally processed and all of the ingredients will be identifiable so the question one so basically your food should come from farms not factories and it should be prepared by you are a loved one okay and then question two um what.
Food and beverages should you be drinking in a week it's a simple answer you should be eating uh whole real foods that are either fresh or frozen and are minimally processed um they're going to have the bioavailable macro and micronutrients that your body needs to stay healthy and they aren't going to.
Have you know fat fats and sugars in excess that can make us sick all right and then question three when should you normally eat these items simplest answer is when you're hungry um if you're eating when you're not hungry or if you're eating in excess of being satisfied it causes weight gain it throws off your metabolic system and.
It can lead to poor physical and mental health so if you feel hungry eat if you don't feel hungry don't um if you have not been listening to your body for so long that your system is kind of thrown off and your hunger cues aren't there or aren't very accurate it may take a little bit longer to reset that but your.
Body will do it um and then there's strategies that you can do to get yourself to that point which we'll talk about when we're talking about setting yourself up for Success um on on day three so um so don't fret if you're in that situation but really out outside of being hungry there you shouldn't be eating your body is doing other things.
It doesn't need food at that point so don't feed at something it doesn't need all right all right and then question four um where should you typically be eating your meals and snacks and really that's wherever it can be a dedicated activity for you where you can practice eating mindfully and not be distracted um when you're eating in your car when.
You're eating in front of the TV you're eating at work um if you're just generally distracted while you're eating that goes hand inand with making poor food choices and overeating because you're not paying attention to those cues that you have um and and you're generally like in a hurry and distracted so you're not likely to.
Make the best food choices in the situations um so you know dedicating a time and place where you can eat more slowly and mindfully allow you to pick up on those body cues it gives you a moment to think about what you're eating you're going to make better choices um so really try to start moving towards I.
Mean if that's something you struggle with try to start moving towards um making eating a more dedicated activity and this one's one I struggle with I'm notorious for grabbing a snack while I'm watching a movie just to have something to snack on um but when you do those behaviors and we'll talk about that in part three of this you can make.
More mindful choices um that are healthier that aren't going to affect you in a negative way so we'll talk about that um but yeah ultimately you want eating to be a dedicated activity so that you can be more aware of your body cues all right and then question five um what should motivate your food purchases.
And and food choices um and and really you you should just be making food choices to optimize your nutrition and well-being um it's what food's for is to nourish and sustain us so that you shouldn't have any motivations about purchasing food or eating outside of optimizing your.
Nutritional Health all right and then the last question um how should you feel about food and your health um I think this is an easy answer you should it should make you want to dance you should feel healthy enough to do so um food gives us life and health and wellness and it should be a source of.
Joy and celebration not something daunting and negative so that's where we want to get to um so now that we've done what you're currently doing and what you should be doing um part three we're gonna rewrite our story we're g to take what we should be doing and put it up against what we are doing and write actionable goals for.
Ourselves for what we we will do and or we won't do so um go ahead and get out your questions again and we're going to go through these together this time I'm going to provide examples so that you can work on creating these goals for yourself to to change your habits for long-term success okay so now let's rewrite our.
Food story um what we're going to do is reframe or should responses to I do or I will or I don't statements um you want to take into account um what you're currently doing that doesn't align with what you should be doing and then reframe that into an action able goal where you are taking ownership of your choice so the best example of this I can.
Think of is when I was going through the question on what I typically eat in a week um or a month I I used to love Taco Bell um many of us do and I really wanted to cut out all fast food and processed foods so but that was a tough one it's like so easy get at lunch or grab on the way home when we've had a really long busy day um but it's not.
Really food so it was really important to me that I cut this out so instead of denying myself and framing the statement in like I can't have Taco Bell um because I'm rebellious by nature and immediately be like I can have Taco Bell if I want to have Taco Bell uh I I changed it into something that was my identity like.
I don't eat Taco Bell and did it at the early on in the year and and um this was a year ago and was really tempted that first month cuz we would go like three or four times a month to grab like a quick snack or something and I just when we have the discussion or if I was on my own and I would be tempted to turn into that.
Parking lot I would just say I don't eat Taco Bell and I would keep driving and it would be tough sometimes because you just were like oh it's so dumb it's just like one taco or something but nope I owned it and in that whole year well what was really cool is the more that you say it and I encourage you like when you're in a situation where you're faced.
With one of your actable goals um and you're saying I do this or I don't do this say it out loud like it's so empowering to hear you say it and you own that identification of that choice that you've made um and other people hear you like when I'd be in the car and for a while Justin would joke about about.
It and and he'd laugh and say you don't eat Taco Bell and I was like you're right I don't eat Taco Bell but it helped like him reinforce that choice that I've made um and in the whole year we broke down and got it once and that was it I've had table once in a whole year and the funny part about it is that I didn't even enjoy it it's like.
It had been so long that you don't realize how kind of kind of gross something is um until you don't have it for a long time and then you eat it and you're like oh this isn't as good as I remembered because you're kind of just in this addictive cycle of the fats and the sugars and and it's the expectation of a taste that you're that's familiar.
But then when you cut it out completely and you're eating more healthy flavorful Foods all the time and then you go back to that it it's gross it was gross so um I haven't had it since then either so and I have no motivation to go back like I I literally like will joke about it and I'll say I don't eat Taco Bell but I mean it like I just don't even have the.
Desire to go to Taco Bell any longer so yay um but that's what we want to do with these goals like that's I hope that's a good example but for each of these questions where you went through and and wrote down what you should be doing compare it to what you're currently doing um if you didn't write it down if you go to food dance.org and.
Go to the healthy habit section look at the the uh 5 W's and how um page and all of those answers are there examples like the tggo Bell examples on there for you guys um there's a walkthrough of just what we did today so you can use that if you didn't write them down as as I I was talking um and and write these goals for yourself um if you're struggling with.
Any feel free to email email me you can put messages down in the chat below um if you want to share any great like people like can identify with you we're all humans and we all have similar flaws and foibles or whatever um so that support is there I mean that's the whole point of food dance is we want to not only promote nutrition and making.
Healthy changes but support you in that Journey so if you have questions concerns um need a strategy I'm going to again we're going to talk about strategies on um day three but I'm happy to answer questions in the meantime um I kind of broke this up along a few days just so it's not as overwhelming because making big changes.
Like this that are going to be long-term changes it's a lot so I'm you know trying to do it in small chunks even if you watch these videos this week um you don't even have to I mean they're available to you so you could work on this for a whole week if you need to and then next week watch the second video um or if you want to watch them all and.
Then go back and actually do the activities I I encourage you to do them while you're watching the video because it'll kind of keep you on task and hold you accountable but um everybody's busy and we get that so um I'm glad that you're taking the steps to improve your health so tomorrow we're going to move move into what I titled foodie finder um.
Where we're going to identify your um nutrition motivations and and the things that block you from making more nutritional decisions um based on those behaviors So and I've got a ton of my own that I can uh give examples for and many of you might share those or you you'll have your own struggles and then um but first we're going to identify.
Them much like we did today in rewriting our story first you got to kind of find where you're at um and then once those are identified then on the third day we're going to talk about strategies to overcome those blocks that you might have so they aren't blocks anymore and your new methods will become habitual and second.
Nature and eventually you won't need these extra tools um or they'll just be in place all the time and support you for the rest of your life so all right um happy day one you guys did it and hopefully you learned something things about yourself today and thought about your relationship with food which many of us have never really done before and.
We'll keep on the journey all right I'll see you tomorrow