The Number One Thing I Recommend To Change If You Are Trying To Eat Healthier

I did a post about a month ago about 20 easy small changes you could make to your diet if you are wanting to eat healthier. (Read it here.) So what do I think the number one thing is to change if you are trying to eat healthier?

Is it adding items like extra virgin coconut oil, avocado, and more vegetables to your diet?


Hmmmm… What could it be?

Or could it be cutting out things like sugar, industrial seed oils, or highly processed “foods” from your diet?


These are all definitely amazing positive changes you could make towards eating (and living) healthier. However, the number one thing I recommend to change if you are trying to eat healthier, actually has nothing to do with your diet at all. Yes, healthy fats are important to good nutrition and yes, cutting out sugar can have a profound impact on your overall health. However, it is not always about what you put into your mouth. If left unaddressed this can break down even the strongest of wills.

Your mindset.

That’s right, your mindset. You have probably heard it before and just brushed off this idea as foolish. I know I did.


When someone first told me that my thoughts created my reality, I could not believe it. I mean, if this is true then why are so many people stuck in an unpleasant reality? I wondered if you can change your reality just with your thoughts, then why was everyone not doing so? So, as I said, I wrote this advice off as crazy talk and moved on with my life. I heard it a few more times, but I still was not willing to open my mind to this idea.

Then, someone I loved made it possible for me to open up my mind.

She had gained some weight and couldn’t seem to lose it. The problem though, was that this beautiful women I know, continued day after day, moment after moment to refer to herself in very negative ways. It broke my heart everytime I would hear her say how fat she was. I wanted her to see herself for the beautiful person that I saw. One day during a phone conversation with her, I decided I had something to say. So I said it.

“I want you to make me a promise. Promise me that you will not refer to yourself in a negative way anymore, especially when it comes to your weight. Even if you are joking. Don’t do it. Not even in your head. If you believe you are fat then you will be. But if you think that you are a beautiful person who has a few pounds she could lose, then you will be.”


This made her cry, which of course made me sad, but she agreed to try. The changes I saw in her were incredible! She started Paleo a few weeks after this and has since lost 33 pounds, lowered her blood pressure, and her (bad) cholesterol. The best part is that I can tell by the change in her attitude and comments, that she has a much better attitude about herself and her body. Even before she started losing tons of weight. I could not be more proud of or happy for her! She is truly an inspiration to me.   

So, are you struggling with trying to eating healthier? Change your thoughts and try again.

I mean, think about it, thoughts are free. I am sure there are people trying to think of a way to charge for them too, but so far, no one has cornered that market. This doesn’t just apply to weight loss. Sugar addictions are another example of something that can be very hard to overcome (even when weight is not an issue), but with the right mindset it is possible.

Here is a great blog you can check out titled Mindset 101:Why the Biggest Change is Also the Easiest.

How have your thoughts impacted your life? Have you been able to change a part of your life by changing your mindset?  I love to hear other people’s success stories, so please share below!

5 Items That Are Helpful to Have Around During a Whole30 Challenge

Since my business, Back 2 Basics Cooking, will be hosting a Whole30 challenge here in Columbia, Missouri, I thought it would be appropriate to write something related to the Whole30. So here are 5 items that I believe are helpful to have around in your kitchen during a Whole30 challenge.

1)Extra Virgin Coconut Oil

-Extra Virgin Coconut Oil has been more than just a staple in our home. Not only do we use it for our hair, skin, and teeth, but we also use a lot of it for cooking. It is a great choice for a cooking fat because unlike olive oil it does ok with high heat. It also adds a nice sweetness to your dish. If you are on a low budget you should either buy your coconut oil in bulk or use animals fats for cooking (that you render yourself), which are much cheaper.

2)Fire Roasted Tomatoes

-I always try to keep a few cans of organic fire roasted diced tomatoes in our cabinets. The deep, rich flavor is all I need to turn an okay meal into an extraordinary meal! Yum.


-Yes, avocados are a high fat food; but, as this blog post by Hemi Weingarten states, “fear not the fat in avocados”. You can use them as a replacement for mayo, salad dressing, dip, or just as added flavor to things like your scrambled eggs.

4)Sweet Potatoes

-I never use to mess with sweet potatoes unless it was a holiday; however, switching to a Paleo diet has changed that. Now, I always try to keep some for around as a good source of carbs. Sweet Potatoes are a great addition to your diet, especially if you are a high energy athlete or are nursing or pregnant. You can make fries, chips, and baked potatoes with some ghee (clarified butter) and cinnamon just for starters. Stick some sweet potato chunks, cinnamon and ghee in a crockpot before work to have a super yummy side dish ready when you get home. (Which brings me to my next helpful item…)


-Where would I be without my crockpot? Probably hungry. Having a day job, running a business, and raising a two year old who does not go to daycare and is still in (cloth) diapers, does not leave a lot of extra time for cooking every meal from scratch and washing all of those dishes.

If I did not have two crockpots, I wouldn’t have the time to write this blog. Sometimes I only use it once a week, other times I use it for several days in a row. If you do not have at least one I suggest you invest in one. It is helpful to have a small one and a large one so you have the option to cook meals or just side dishes. Trying to cook a family potion size of a side dish in a large crockpot takes a lot longer.

There are plenty of other items that can be helpful during the upcoming Whole30, so I will be doing at least one more post similar to this one in the future. Until then, I hope this post helps you to prepare for October’s upcoming challenge! If you want to learn more about the challenge, please check out my webpage:

Happy Cooking!

Have you completed a Whole30 program before? What item would you add to this list?