818.597.0000 kknox.dc@gmail.com

Avoid the “Diet Mentality” with Healthy Eating

By: Bernadette Lueck, Conejo Valley Nutritionist and Diet Coach, Owner of Scaling Down

Synergy Health Chiropractic Guest Blogger

The holidays are looming, and it’s that time of year again: this is the season when many give in to the overabundance of sweets, comfort foods and alcohol, only to find themselves seriously overweight by the end of the year. But not to worry, January is the time for lofty weight loss resolutions and better health, right? And when spring and summer approach, the motivations are all the greater to “diet” and lose that unwanted weight, right? This approach to dieting can involve radical changes in our eating habits, and is often accompanied by a good deal of anxiety, personal discomfort and lots of frustration.

I, too, used to embrace these ritualistic eating habits. I rode the diet roller coaster for several years. After a good deal of frustration, I made a conscious decision that I no longer wanted to be in the ranks of the overweight, and committed myself to finding a better way to lose my weight and get healthy. I found that weight loss is attainable through good, nutritionally sound eating and healthy living habits. (You can read my story on the “Press” page of my website).

Adapting good eating habits and healthier living takes some time and effort, but brings vastly better quality to our lives. It not only brings weight loss, but greater energy levels, clearer thinking, healthier looks, and the confidence of knowing that you have habits that you can easily maintain your entire life.

At the core of healthy eating and living is abandoning the “diet mentality” that fails us every time. By adapting small, measurable changes to our eating habits, we will create healthier and lighter living. The key is that this transition is truly a lifestyle change. Getting off the dieting roller coaster and living a healthier, more gratifying lifestyle is within everyone’s reach!

Here are five manageable tips to help you get started right now!

1. Get Moving: If you are currently not exercising, start a modest routine that you can maintain every day. Ten minutes of walking is a great first step. Start small and work toward longer periods of exercise over time.

2. Eat Your Vegetables!: Veggies are a critical part of healthy eating. They bring fiber, vitamins and volume to your diet. Fresh and frozen are best.

3. Eat Breakfast: Studies have continually shown that non-breakfast eaters are more at risk for obesity than breakfast eaters. Smoothies are a fast and easy way to get a nutritiously sound breakfast daily.

4. Drink Water: Our bodies are comprised of up to 75% water. Water is required for most of the body’s metabolic processes. Get in the habit of having a large glass as one of the first things you do in the morning. Keep a flat of water bottles in your car or work area.

5. Don’t Make Perfection the Enemy: Forgive your little slip-ups and keep moving forward! Being hard on ourselves leads to sabotage and guilt. Instead, focus on the positive changes that you’ve made, and give yourself a pat on the back for your successes.


Stay tuned for more insights on good eating and healthy living in future posts.



  1. I wanted to thank you yet again for this amazing web-site you have designed here. It’s full of ideas for those who are definitely interested in this subject, especially this very post. You’re really all absolutely sweet and thoughtful of others plus reading your blog posts is a superb delight if you ask me. And what a generous gift! Ben and I are going to have fun making use of your points in what we should instead do next week. Our list is a mile long and tips might be put to good use.
    My website is on Canon EOS 7D Review.

  2. Wonderful beat ! I would like to apprentice whilst you amend your website, how can i subscribe for a blog website? The account helped me a applicable deal. I have been a little bit acquainted of this your broadcast provided brilliant clear concept


  1. Holiday Stress – Prepare and Enjoy The Season - Synergy Health Chiropractic | Synergy Health Chiropractic - [...] nutritional guidance.  If you do not have a nutritionist with basic guidelines for a balanced day, click here.  As…