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The secret to sustainable health and growth isn’t about eliminating things you enjoy—it’s about adding more of the good stuff. Instead of focusing on restrictive diets and saying no to foods you love, start by adding healthier alternatives. By crowding out the bad with the good, cravings for less healthy options naturally fade. Think about adding fruits, vegetables, or a simple walk to your day rather than depriving yourself of what you love. Small, positive additions are the key to transforming your habits, building momentum, and embracing health with joy. Start today and create a vibrant, balanced life!

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Add to Thrive, Don’t Just Eliminate – Life Stories 148

It’s great to have you here again, showing up and investing in your own growth. The beauty of these sessions lies in the accumulation of small lessons and strategies that slowly shape a more comprehensive understanding of yourself, your goals, and how to achieve them.

Why Restriction Alone Doesn’t Work

It’s a common story—we suddenly feel the need to get healthier because our clothes are tighter, our energy is low, or we’re just not feeling as vibrant as we used to. It’s easy to start with an aggressive elimination strategy: cutting out the so-called bad stuff, blacklisting favorite foods, and vowing to “never touch sugar again.” But guess what? Most people abandon these changes within weeks. Why? Because eliminating things we love without giving ourselves positive alternatives is a recipe for frustration and burnout.

The mistake is in thinking that creating a healthier life means stripping it of everything that brings joy and satisfaction. When we only focus on taking away, our brains react by building resistance and cravings, making the journey harder than it needs to be. What we’re missing is the key to sustainable change—shifting the narrative from eliminating to adding.

Shifting from Subtracting to Adding

The most powerful changes don’t come from depriving yourself—they come from adding more of the good stuff in a way that makes the less healthy options naturally fade into the background. It’s about crowding out the bad with the good, not turning your back on pleasure or satisfaction.

For example, instead of telling yourself you can never have a cookie again, start by focusing on adding a serving of fresh fruit to your daily routine. Over time, your body will begin to crave the nutrients and satisfaction it gets from the healthier options, and the temptation to dive into the cookie jar will lessen without you ever feeling deprived.

Think of it this way: if you were working to reduce your spending, would you suddenly stop buying every single thing you enjoy? Or would you focus on adding more savings to your account, building a cushion that naturally curbs unnecessary expenses? The latter is the more effective and psychologically balanced approach—and it’s the same with building healthier eating habits.

It’s All About Perspective

When you focus on adding more variety to your diet instead of creating a list of forbidden foods, you’re rewiring your brain to think of health as something joyful, diverse, and abundant. This approach removes the guilt associated with “slipping up,” because you’re not eliminating foods from your life—you’re just making more room for the nourishing options.

Foods aren’t inherently good or bad—they’re just food. Sure, some are packed with nutrients and some aren’t, but viewing certain foods as “off-limits” or “evil” puts your mind in a rigid, all-or-nothing mindset. That’s where shame and guilt take root. The moment you “break” your self-imposed rules, it’s all too easy to spiral into negative thinking: I’m weak. I’ve failed. I’ll never get this right. And then, the self-sabotage starts.

The Power of Small Additions

Instead of setting yourself up for an internal battle, start thinking about what healthy foods and activities you want to add to your day. What are some vegetables or fruits that you actually enjoy? What’s a physical activity that makes you feel good? Maybe you love roasted sweet potatoes, or perhaps you’re a fan of a fresh, crisp salad with your lunch. If it feels like a burden, it’s not sustainable.

Here’s a simple example: let’s say you’re a big fan of steak dinners. Instead of cutting out red meat entirely, simply add a colorful salad or some steamed veggies to your plate. Have a bite of your vegetables first, allowing them to set the tone for your meal. You’re not eliminating your favorite steak—you’re enhancing it by adding more balance to your plate.

Or maybe you want to start working out more. Instead of committing to a grueling hour-long routine, start by adding a 10-minute stretch or a short walk after lunch. Over time, you’ll naturally want to build on these small steps.

Mental Tricks for Success

Mental tricks are incredibly powerful in creating sustainable change. For example, if portion control is something you struggle with, try using smaller plates and bowls. When you fill up a smaller dish, your brain perceives it as a complete meal, making you feel satisfied even if you’re consuming less. Similarly, make the healthier foods in your pantry and fridge more visible and accessible—put them at eye level, so they’re the first thing you see.

And here’s one more powerful shift: put your goals in writing. Yes, actually write them down. Having your goals clearly laid out where you can see them every day turns a vague idea into a concrete reminder. It’s easy to ignore an intention that only exists in your head. But when your goal is on a sticky note by your bathroom mirror or a note in your planner, it becomes a daily motivator.

Your Challenge for This Week

This week, instead of eliminating something, add one extra serving of fruit or vegetables each day. It’s a simple change that builds momentum. Next week, build on it—add a serving of whole grains, or incorporate a new physical activity. Small, consistent changes are what lead to big results over time.

When you approach health and wellness from a place of adding, not subtracting, you’re creating a mindset of abundance and positivity. You’re nurturing a healthier version of yourself without sacrificing the joy and flavor in your life.

Focus on adding value, energy, and nutrition, and you’ll see your mindset and habits transform. You’ve got this!

Until next time—keep building a better, more vibrant you!

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