WebMD lists over 100 diets.  This is fabulous, right?  Because there are over 100 diets, where do you even begin?  And if one doesn’t work, do you simply move on to the next one?  Keep reading how you can begin the process of making sustainable lifestyle changes.

The truth about diets

Most people treat dieting as a short-term excursion from typical eating patterns.  So the truth about diets as that none of them truly work.  Anything temporary about the way we move or eat only creates temporary results.   A recent study followed people for two years after dieting (for weight loss) and found that 83% of them gained back more weight than they initially lost.

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Weight cycling or yoyo dieting is not only ineffective but harmful to your health.

  • Traci Mann, a psychologist at the University of California, Los Angeles (UCLA), analyzed 31 long-term studies that followed individuals on a variety of diets between 2-5 years. According to the results she published in the journal “American Psychologist,” she concluded that “most people would have been better off not dieting at all.” Stating, “Their weight would be pretty much the same, and their bodies would not suffer the wear and tear from losing weight and gaining it all back.”
  • Repeatedly losing and re-gaining weight is extremely hard on your system. Studies have shown this pattern to contribute to cardiovascular disease, high blood pressure, stroke, diabetes, compromised immune function, and even cancer. This pattern can literally kill you.

Ironically dieting is also likely to produce increased cortisol levels in the body.  When cortisol increases, we tend to pack on weight.

So what do we do??

First, you want to take a good hard look at what lifestyle changes would create the you YOU want to be.  Once you have the big picture established, you can begin the process of making sustainable lifestyle changes:

  1. Start by making small permanent changes. 

Cut out sugar, stop smoking, do a 30-day challenge, eat only anti-inflammatory foods, eliminate processed foods, something to level up from where you currently “reside” in your relation to your healthiest self.

  1. Seek the right guidance. 

If you are very obese, you may not want to start with a personal trainer or even a health coach.  You might need a personal coach or counselor to walk you through the emotional barriers to getting healthy.  If you are overwhelmed and not sure where to start in choosing a lifestyle that fits your needs, talk with a coach to get yourself moving in the right direction.  If your workouts are not producing results or you are not able to move well due to mobility issues, a mobility or movement coach may be your best start.

  1. Discover what brings you lasting joy in what you eat and how you move. Be willing to change your preferences and your surroundings. 

Learn how to make healthy food taste naughty.  Learn to move with freedom and ease.  Take cooking lessons, look up fun recipes on Pinterest, do food trades with friends, join an Anti-Inflammatory recipe exchange group on Facebook, explore new healthy restaurants or take away items.  Find an exercise you like to start and make it even more enjoyable.  Spend time walking with a friend, listen to a great audiobook, or learn something new through a podcast.  Use Spotify to create a playlist you love and dance your heart out.  Whatever you do, create joy in your experience.

  1. Picture yourself at the end of your book before you start.

No matter how motivated you are, no matter how committed, you will have moments where the old habit “seems like a good idea at the time.”  You must have a solid picture of how the benefit of where you are going is a better payoff than staying where you are now or going backward.  When tempting moments arise, you will be able to ask yourself with different confidence, “is it worth it? And, what do I want more, this candy bar or a vibrant life with my loved ones?”

  1. When you stumble, stand right up, brush off, and forgive.

Picture yourself teaching a young child how to ride a bike for the first time; you see them fall, what would you tell them?  Give yourself the same grace.  You WILL stumble away from being perfectly in line with a healthy lifestyle no matter where you are on that journey to health.  Allow that to be a moment, not days, weeks, or years.  Then forgive yourself, dust off and hop right back on. Like riding that bike, in time, it will be easy and even fun!


Let us get you started on the right foot with some simple anti-inflammatory recipes.

Sriracha Omelet                                                                                                    

Servings:  1


  • Sriracha Omelet - Lifestyle Changes
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    2 eggs, whisked
  • 1 Roma tomato, chopped
  • ¼ cup baby spinach, chopped
  • 2 Tbsp mushrooms, chopped
  • Salt and pepper to taste
  • Olive oil cooking spray
  • Sriracha sauce to taste


  1. Spray 10-12″ non-stick skillet with olive oil cooking spray.
  2. Over medium heat, pour eggs into skillet with salt and pepper. Add chopped tomato, mushrooms and spinach evenly over liquid eggs.
  3. Allow eggs to cook until completely set, about 5 minutes.
  4. Gently fold the sides of the egg in toward the middle or fold in half. Drizzle with Sriracha sauce for a little kick.

Pro Tip

  • Mix it up with your favorite vegetables or breakfast meats such as bacon, sausage or ham. Stuff the omelet differently every time to give yourself a fresh taste every morning.


Apple-Walnut Chicken Salad

Servings: 2

Apple Walnut Chicken Salad
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  • 8 oz cooked chicken breast, chopped or shredded
  • 3/4 cup celery, chopped
  • 3/4 cup apple, chopped
  • 3 oz walnuts, chopped
  • 2 Tbsp raisins, craisins or chopped grapes
  • Bibb or Romaine lettuce, chopped
  • 1/2 cup Italian Citrus Dressing (see recipe below)


  1. In a medium bowl gently mix chicken, celery apple, walnuts and grapes until well combined.
  2. Pour the dressing or mayonnaise over the mixture and toss gently to coat.
  3. Serve over a bed of your favorite lettuce.

Pro Tip


Italian Citrus Dressing


  • Italian Dressing - Diet
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    ½ cup olive oil
  • Juice from 1 lemon
  • 2 cloves garlic, finely chopped or minced
  • ½ tsp paprika
  • 1 Tbsp dried thyme
  • 1 tsp salt
  • 1 packet Stevia
  • 1 Tbsp dried tarragon
  • 1 large tomato, chopped


  1. Place all ingredients in blender or food processor and blend for about 30 seconds or until well combined.
  2. Store in a covered container in the refrigerator for up to 1 week.


Skillet Steak and Onions

Servings: 4


  • Steak and Onions
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    1 1/2 Tbsp olive oil
  • 3 Tbsp balsamic vinegar
  • 1 1/2 Tbsp Worcestershire sauce, no added sugar
  • 1 1/2 Tbsp Dijon mustard
  • 3 cloves garlic, minced
  • Olive oil cooking spray
  • 1 1/2 lbs flank or skirt steak
  • 1 1/2 Tbsp cracked pepper or to taste
  • Salt to taste
  • 1 cup beef broth
  • 1 onion, cut into 1/4″ rings


  1. In a glass baking dish, mix the oil, vinegar, Worcestershire sauce, mustard and garlic until well combined.
  2. Add the steak to the baking dish. Turn to coat both sides. Cover and refrigerate 30 minutes or overnight, turning at least once.
  3. Spray a non-stick skillet with cooking spray and place over medium-high heat.
  4. Sprinkle steak with salt and pepper and place into heated skillet, browning for 2 minutes on each side
  5. Add 1/2 cup of broth to the pan and continue cooking, turning once, 5-6 minutes per side or until cooked to your liking.
  6. Remove steak from skillet and cover loosely to keep warm.
  7. Reduce heat to medium, adding the onions to the skillet and cook until golden brown, about 3-5 minutes per side. Add remaining broth as needed to keep onions from sticking to the pan.
  8. Serve hot with steak sliced thinly across the grain.


If you’re interested in an anti-inflammatory lifestyle and more tips like this one, check out The Official Anti-Inflammatory Diet Masterclass.  Or email us at info@vitalityconsultantsllc.com for more details.


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