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Focusing On These 3 Things To Create Healthy Eating Habits With Ease

Do you ever feel that you’re not able to create and stick with healthy eating habits in your daily life without it being overwhelming, challenging or time-consuming? Maybe you’ve jumped from diet to diet or try all the new eating trends, or struggle to stay consistent in healthy eating habits you think you should have. Or maybe you find it challenging to both nourish yourself properly and allow yourself to have the foods you enjoy...

Well if you can relate to anything I just mentioned (because Lord knows I have in the past), keep reading because I’m going to be sharing with how to create healthy eating habits with ease by focusing on these 3 things.

If we’re meeting for the first time, Hi, my name is Tessa Spencer, I’m a licensed pharmacist, certified nutrition coach and personal trainer and creator of Rituals to Results, my 12-month membership course & coaching platform that helps hard-working women break free from obsessively thinking about food & fitness and instead build life-long healthful habits around nutrition & exercise to improve overall health, feel stronger, and have more confidence and self-acceptance.

One of the biggest components I teach in my membership is how to make healthy eating habits easy, enjoyable and sustainable based on their unique lives and wellness goals. So I’m going to share with you those 3 things that I focus on with my members.

#1: Understand what to eat in order to nourish ourselves properly both physically & mentally.

With all the diet misinformation and conflicting opinions on the internet and social media, it can be confusing and frankly overwhelming to truly understand how to eat from a nourishment and enjoyment stand point.

While I have an in-depth, science-backed handout on the specific foods that you should be eating to ensure that you're getting the right mix of macronutrients and micronutrients in your daily diet to optimize health and weight loss in my membership, but what it boils down to is eating an abundance of different plant-based, whole foods.

Plant-based, Whole Foods are the types of foods in which in most cases, don’t need an ingredient list. Vegetables, fruits, beans, legumes, lentils, etc. And contrary to popular belief, frozen plant-based whole-foods are just as nutrient dense as fresh ones, just be aware of the added salt that can be present in frozen packages.

Eating a diet primarily of plant-based whole-foods provides us with the vitamins, minerals, antioxidants and nutrients we need for optimal health and has shown in research to improve digestion, increase energy, better sleep, and significant improvement in physical functioning, general health, vitality, and mental health.

Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning. All of this on top of helping to prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure.

Eating daily plant-based, whole foods will also give you the ability to eat other food in your life for the pure enjoyment of those foods. These foods are typically labeled as “bad” or “off-limits.” But nourishing yourself properly also includes honoring all the different physical, social and emotional roles food plays in our lives. I mean, God gave us taste buds for a reason right?

And that leads me into the next thing I focus on with my members, clients and myself and that is to...

#2 Connect your reason, you’re WHY behind wanting to create healthy eating habits to the healthy eating habits themselves.

And I help my clients in Rituals to Results do this through the second pillar of my philosophy which is really about creating motivation and consistency in your eating habits.

Now, have you ever felt like you know what you should be doing when it comes to living a healthy lifestyle, but you just can’t seem to get yourself to follow through on it consistently or easily. Whenever you are feeling that way, it’s likely that whatever you’re trying to do isn’t fully aligned with what you want and need in your life on a core, honest level.

Ask yourself, how would your life change for the better if you could be consistent in the healthy eating habits you want to create for yourself? What would it feel like to create balance, to have the freedom to enjoy all foods in a mindful way, to make the best food choices based on what you need and enjoy?

The number one reason most of my members want to create healthy eating habits is so they can feel healthier, stronger and more confident in themselves. Those are deep, core motivators and when you have a strong sense of the WHY behind your decisions, it’s easier to make intentional choices and build healthy eating habits so you can achieve your wellness goals with ease.

And the final thing to focus on when creating and build healthy eating habits is...

#3 Create eating habits that are sustainable.

There are no quick-fixes, extreme eating patterns or fad diets here my friends. I want to see you build healthy eating habits you can realistically sustain for the rest of your life.

A common problem amongst my members when they first join Rituals to Results is overeating or binge-eating on certain foods. Often times they’ve vowed to never eat those foods again or avoid social experiences or environments where those foods are.

If you’re trying to create an eating habit that you’re never going to eat certain foods again, do you really think that is something you can consistently keep up? Maybe a more consistent eating habit would be to have those foods on special occasions or having the freedom to eat those foods whenever you want them in moderation.

It’s important to create and build sustainable and consistent healthy eating habits so they are are long lasting because you're not restricting yourself and you're not creating that lack mentality, but instead you're learning how to implement healthy eating habits to navigate situations that we all experience in our daily lives and these habits can grow and adapt with you as you grow and adapt to different life stages.

If you wanna take a deeper look into my #1 strategy for creating sustainable and successful healthy habits around nutrition and exercise then click to watch my FREE masterclass on how to improve your health and body compositions based on science, not guesswork where I dive into my recommendations.

Now if you can focus on these three things, eating an abundance of plant-based, whole foods, connecting with your WHY behind creating healthy eating habits and focusing on the longevity and sustainability of your eating habits, you can create healthy eating habits that allow you to achieve your nutrition and health goals and a really easy and enjoyable way. All without needing to eliminate any food groups from your diet or following the trends or the fads or the crazy diet strategies.

So if this sounds like something that's manageable for you and something you want to do right now, let me know by share your biggest takeaway with me in the comments. I love connecting with you and our community so let me know what you thought of this blog post below.

If want to learn more about how to eat, train and create healthy habits to improve your health, make sure to subscribe to this channel by hitting the button below, and follow me on instagram @tessamariespencer or @ritualstoresults.

Thanks again for reading this post, I hope you found it helpful, let me know if you have any questions in the comment section below, and subscribe to my monthly newsletter where you'll get free recipes, educational content and actionable steps to help you create healthy, science-backed habits around nutrition and fitness to improve your body composition and overall health.


Tessa Spencer


Work With Me:

🌿 Rituals to Results: my 12-month coaching membership the helps hard-working, overwhelmed women improve their health by teaching you how create life-long healthy habits around nutrition and fitness:

🌿 Book a FREE wellness consultation:

🌿 12 Week Nutrition Course & Coaching Program:

🌿 Supplement Consulting Service:

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