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Food allergy guide and meal plans

Break Your Bad Habits and Replace Them With Good Ones

February 5, 2019 //  by Marian Mitchell//  Leave a Comment

We all have habits that become part of our daily life. But when they start to takeover your life and control you, then it really does become an issue. It can lead to addiction and a reliance on something, that isn’t going to get you to where you want to be in life. Whether it is a taboo bad habit like gambling or smoking, to something easier to talk about like food or sugar addiction, there are always steps that you can take to make sure you are free from these habits, so that you can live your life in the best way possible.

Bad habits and addictions can harm you physically and mentally, as well as cost you money and waste your time. Not to mention that you can’t be in control with these kinds of thing. So if you want to take control of your life or your health, dealing with them, like finding a way to quit drinking, eat less, or exercise more, whatever the issue is, is going to be so important for your overall health. So can you quit the band habits and replace them good ones instead? To start off with, it is a good idea to look at how we get into bad habits. When we understand our own triggers and reasons for doing things, it can be easier to find ways to kick the habits that are going to work best for us.

Break Your Bad Habits and Replace Them With Good Ones

What are the causes of bad habits?

Most of the time, the bad habits that we have are caused by one of two things; stress or boredom. If you think about some bad habits, like overspending or drinking to excess every weekend, can be a response to simply being stressed or bored. So if you know that this is definitely a trigger thing for you, and you do immediately go to your bad habit when you’re feeling overwhelmed or just bored, then being able to put things in place instead can really help.

Reacting to your boredom and stress with your bad habits doesn’t have to be the way that it is. You can teach yourself new and healthy ways to deal with things, and you are likely to have more times in your life when you are bored or stressed. Then you can reach for the healthier habits, rather than the negative things. It is important to remember that there are times in your life when the stress or boredom are going to be caused by something a little deeper, rather than what is just going on in your life. So in those instances, there are obviously things that you may find difficult to talk about. But if you are able to deal with any deep down issues, then it allows you to be honest with yourself.

But when you think about your bad habits, are there any beliefs or reasons behind it? Is there anything deeper that is causing you to hold onto these bad habits? We can self-sabotage quite badly sometimes, but what are the reasons behind doing so? Sometimes we do need to ask ourselves. Being able to recognize your bad habits and the cause of them is a really crucial part to overcoming the habits.

Break Your Bad Habits and Replace Them With Good Ones

Don’t Eliminate But Replace

If you think about the habits that you have in your life at the moment, both the good and the bad ones; they are all there for a reason. It could be a good habit like daily exercise or drinking lots of water each day; the reason you are doing them is that they help you to feel good or maintain your weight, for example. There is a reason why you are doing those things. And there will be reasons why are you are doing bad habits too. Despite the mainly negative implications of a bad habit, there could be something good that it is offering you, such as escapism, excitement, or just time out of things. So when it comes to kicking the bad habits, you do have to look at those things, as you’ll still want them replicated in your life. Otherwise, you might find yourself slipping back into your old bad habits to get those things (like escapism or excitement) back into your life.

So because bad habits do have some kind of benefit to your life, even if you don’t really think about it, just saying quit or stop means that it won’t work. As mentioned above, you will then just seek out the thing that it gave you from something else. That is all well and good if it is a positive habit. Otherwise, it could be another bad habit that you get yourself into and then the cycle will begin all over again. So look to replace your bad habits with good habits, rather than just stopping something and not replacing it.

With that in mind, here are some of the ways you can deal with your bad habits and replace them with things that are going to have a much more positive impact on your life. Is there anything else that you would add to the list?

Choose a Substitute

This has kind of been addressed, but the point is that you need to find a good habit that makes you feel like the bad habit did. For example, when you’re really stressed at work you may reach for the cigarettes on your way home, and then have the whole pack that evening. But the thing is, you don’t want the cigarettes necessarily; you just want to deal with the stress. So coming up with a replacement habit that can help you deal with stress is going to help. It could be anything from breathing techniques to boxing; just make a plan. It doesn’t matter what replacement habit that you choose. What matters is that you decide what you are going to do when you’re stressed, for example, and have a plan ahead of time so your decision is already made.

Break Your Bad Habits and Replace Them With Good Ones

Eliminate Triggers

There are likely to be some triggers in your life that are going to make you more likely to want to delve into your bad habit, isn’t there? So where possible, being able to remove those triggers, or remove yourself from them, will be a good place to start. Another example with feeling stressed out could be a particular toxic friendship or family relationship; does it leave you feeling stressed out? If that is the case, and it leaves you feeling like your bad habit is the only way to cope, then one of the initial things that you need to be doing is to eliminate the friendship or relationship from your life, at least for now. There is no need to subject yourself to things like that, that can be triggering for you if you don’t really have to.

Something less dramatic could be the fact that you would eat all of the package of cookies if they were in the house, so simply, don’t buy them. These small steps are really going to be the thing that helps you to replace your bad habits with more positive ones. There is a simple phrase to remember as you go about your journey to kicking your bad habits and that is, change your environment and then it will allow you to change the outcome. Something to bear in mind as you go forward.

Get a Buddy

Doing something like kicking a bad habit and doing it alone can be pretty tough. Which is where a buddy can come in handy. They don’t have to necessarily be on the same journey as you, but it does really help to have someone to talk to and confide in. We all do much better when we are accountable to someone other than ourselves, so that is reason alone to do this journey with someone. You can celebrate the victories together too, and it is just a good general motivator to help you to make changes and make a difference. Plus, when you surround yourself with people that are looking out for you and people that live in a similar way that you want to be living, it really is conducive to change. Like mentioned, if there are toxic relationships that aren’t helping you, move on from them and it will help you to get to where you want to be.

Positive Talk

One thing that can help us to beat our bad habits and find the things that will replace them, is by replacing negative thoughts and negative talk with positivity. We are our own worst enemies and can quickly judge ourselves and then want to ‘punish’ ourselves when we slip up. First of all, slip-ups can happen from time to time. Second of all, when you use the word ‘but’ it can change around what you say to be much more positive.

For instance, you might be saying ‘I am really out of shape and overeat, but in a few months I could be down a dress size and eating healthy portions.’ Putting a positive spin on things makes it easier to get things done and makes it more likely that you’ll stay motivated for change.

Break Your Bad Habits and Replace Them With Good Ones

Category: Mind + SpiritTag: break, habits, health, help, replace

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
We are having some beautiful winter weather this w We are having some beautiful winter weather this weekend and I'm stoked! Not only do we need the rain and snow (up north), I get to snuggle in and have enjoy comforting soup! 

I like to use bone broth as my base since it's pretty much liquid gold when it comes to health, then load up the herbs for flavor and their medicinal properties, then add veggies, chicken, and sometimes gluten free noodles. My family prefers less veggies and more noodles than I do so I often make two batches. Are you willing to do two batches of a similar meal to make everyone happy?
There comes a time when your patient load is full, There comes a time when your patient load is full, your running a practice full time, and just don't have the time to give to high-need patients that you used to.

Even though you have the coaching skills, there just isn't enough time. You don't have to overwork yourself or tell the patients to read the handouts again. Instead, you have a couple of options to improve patient success rate and their satisfaction with your care.

#1: Partner with a Health Coach. A health coach can be an invaluable asset to complement your practice. A good one can ensure your patients are clear on the why behind the treatment plan and guide them in implementing it successfully into their lives. I've talked with a lot of ND's and I know that there are a lot of coaches out there who just can't coach to the level you need for your patients. Everyone has their specialty and finding a coach that is able to follow your treatment plan correctly is a challenge. We are out there!
#2 Offer an Online Coaching Program. You can develop this yourself or you can become an affiliate to programs. Becoming an affiliate is nice because you don't have to put the hours into creating your own course and you make a supplemental income while providing patients with the support they need.

Having partnered with ND's for over 7 years, I have seen firsthand how beneficial a coach and online coaching programs are to their practices. It gives them more time to be the doctor and business owner while knowing their patients are following the treatment plan and getting better quickly, with less frustration. This past year I created an affiliate program for not only my ND partners but all ND's to be able to share with their patients directly from their websites. Everyone is happy, especially the patients. If you haven't yet, head to the link in my bio to learn more about my Coaching Programs available for your patients!
~Marian
Quiche's are an easy way to create a breakfast for Quiche's are an easy way to create a breakfast for the week that is sustaining, delicious, and healthy all at the same time.

I like to use sweet potatoes as my crust, then I add in sauteed veggies like mushrooms, bell peppers, onion, and garlic with precooked bacon or sausage, and if I'm feeling indulgent, some goat cheese along with salt, pepper, and herbs.

The cheese and sausage help keep the texture from getting dry when reheating. However, you can always top with salsa or avocado to help with that as well. This recipe can be found on my YouTube channel, Thrive Gluten Free.
First camping trip of 2021! ❤️ Shooting practi First camping trip of 2021! ❤️ Shooting practice, fire making with flint and steel, beef stew, and great views.
A low-mold diet is only complicated if you make it A low-mold diet is only complicated if you make it complicated. When you are clear on the basics, you can start making it work for you from there.

If you can't wrap your head around it, I have a meal plan and online coaching program that can help give you the jumpstart and tips you need to make it work. I also help you transition off the diet and back into a normal healthy eating lifestyle at the end of the 3 months! Learn more here: https://www.roadtolivingwhole.com/low-mold-diet-guide-meal-plan/

*the link is also in my bio
Working from home have you more sedentary than eve Working from home have you more sedentary than ever? You aren't alone!

I'm hearing this from friends and clients alike. They used to get at least 6000 steps in a day and now they are lucky if they get 2000. They are having more hip and back pain too. At the office the bathroom is a lot further away, we had meetings to walk to, lunches, etc. Now literally everything is often on the computer. How does one build movement into your day when there isn't much room to do so? I have a couple of suggestions:

1. Take a 10 minute break every hour or between tasks. Go for a quick walk around your building, do some stretches, go refill your water, do a quick HIIT workout, just get up out of the chair and give your eyes a break. This micro breaks will not only improve your physical wellness, they actually help you be more productive too!
2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
Spaghetti squash is a great low calorie and nutrie Spaghetti squash is a great low calorie and nutrient dense pasta replacement. It does have a different, sweet flavor that I prefer to pair with a mild spicy sausage or spicy marinara sauce versus pesto or other sweeter sauce.

This quick dinner is just a couple of chicken or pork sausage cooked in the pot with olive oil and garlic, then add in kale and basil leaves plus a couple of cups of cooked and shredded spaghetti squash topped with salt to taste. It's a regular during the fall and winter months. 

You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
Healthy fats don't make you fat. Fat has been dem Healthy fats don't make you fat.

Fat has been demonized for years. The popularity of the ketogenic diet has brought it back into fashion, but there's still an innate pull to avoid it.

Did you know that studies since the 1950's have consistently shown that a diet higher in fat and lower in carbs (not ketogenic levels) reduces your appetite while also keeping you satiated? Also, those who eat this way consume 300-600 calories less per day without feeling hungry? Pretty dang cool.

Healthy animal fats are also one of the few sources of nutrients necessary to support the immune system including vitamins, A, D, E, and K2. 

Healthy fats include:
Butter (from pastured animals)
Egg yolks
Fatty fish
Coconut flesh and oil
Olives and olive oil
Avocado and avocado oil
Nuts, seeds, and their butters
Lard and tallow from pastured animals

I like to enjoy 1-2 servings per meal to keep me satiated all day long.
Mold toxicity while rare is often a root cause iss Mold toxicity while rare is often a root cause issue to many other health conditions including
autoimmune disease
migraines
joint pain and swelling
chronic fatigue
systemic pain and inflammation
chronic sinus issues
stubborn GI issues
and many more that nothing seems to help improve

Mold exposure typically happens in the home or office and the constant exposure slowly takes hold in the body. Once it takes hold, it is stubborn and is an extremely long process to get rid of. Typically you find out you have mold in your system through a blood test.

WHAT TO DO IF YOU TEST POSITIVE FOR MOLD
#1 Test your home
If you test positive, then you'll want to get your home tested. If your home has a mold issue, remediation is the best course of action versus trying to take care of it yourself. They will protect your AC system and the rest of your home so that the mold doesn't spread to new areas and continue making you sick.

#2 See a Knowledgeable Doctor
Secondly, you'll need to see a doctor well versed in mold toxicity (like Dr. Geyer) to get on a supplement plan to slowly add-in binding agents and ones to support your intestinal tract, liver, and kidneys during the detox process.

#3 Limit Mold Intake For 3-6 Months
This is where a low mold diet comes into play. You have to limit the number of mycotoxins entering your body through your food for 3-6 months so that you can starve the mold out instead of constantly replenishing it. This is an essential step in recovering from Mold Toxicity/Mold Illness.
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