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A 30-Second Habit to Elevate Your Health

September 5th, 2019 | no comments

Photo by Slejven Djurakovic on Unsplash




“Move in with me Mel, so you can show me exactly what to eat”


This is a statement I hear quite often. The only problem is, it won’t work. 


First of all, I would probably get on your last nerve and you’d be forced to evict me… so I don’t think that’s a good idea. 😉

Second, you don’t need me to smack that cookie out of your hand (PS: I wouldn’t do that anyway). You need to learn how to trust your body to tell you what it really needs. For the record- it doesn’t need chocolate chip cookies every night at 9:30 while watching Netflix. 

Third, it’s only when you train your taste buds to prefer wholesome foods, that you will be physically equipped to continue on the path to more wholesome food choices. 

Finally, we are not the same. And if I told you what to eat from where your taste buds are currently positioned, you’d eventually rebel. And it’s not because you lack willpower, but rather you aren’t accustomed to that way of eating. It’s actually your taste buds that will rebel. This is a recipe for failure.


A 30-second habit to elevate your health

I am 100% confident in the power and contagiousness of one simple habit. Here’s one you can begin today that will put you on the road to better health. It’s what I’ve been doing every single day for years, and in fact, would be the very first thing I would have you do if I moved in. Here’s the 30-second habit:


Fill a Mason jar (or other container) with two cups of raw veggies and eat it every day. 


You can fill it with a combination of any of the following vegetables:

  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Jicama slices 
  • Mushrooms
  • Parsnips
  • Radishes
  • Snap peas
  • String beans
  • Sweet peppers
  • Tomatoes
  • Yellow squash
  • Zucchini

That’s it. That’s all I’m asking you to do. Don’t change anything else about the way you eat, unless you really feel motivated to do so.

To help you stay on track, fill seven jars on a Sunday so that you’ll have them for the week! Don’t have time for cleaning and chopping? Use the salad bar at your local grocery store (Heinen’s has the BEST!) to fill up several containers full of your favorites. It’s perfectly legal (I think 😝).


To dip or not to dip?

This one’s totally up to you. I am partial to naked veggies myself…but only because I trained my taste buds to appreciate them that way. I used to drown them in ranch dressing back in the day. 

Hummus and guacamole both make beautiful dips for veggies (try this week’s recipe for Guacamole with a Kick!).

I won’t slap the bottle of ranch out of your hand, don’t worry. I’m more interested in you eating the damn veggies…so ranch yourself silly if you must. Here are three upgraded brands of ranch dressing if you’re interested:

Stand in your power

Watch what happens when you stand in your power by repeating this 30-second habit day after day. I promise, after one week, something’s going to shift. It may be:

Your morning bowel movement slides out with more ease and is more “impressive” than ever, or

You have a little more energy (after all, there’s a ton of energy-generating vitamins and minerals packed in those veggies!), or

You notice that your subsequent food choices are a little more wholesome (one single habit can turn viral…in either direction. So why not make it a good one?).


And I’ll just bet you begin to crave raw veggies… dip or no dip! 


Need more help? Check out my brand new 30-Day Whole Body Health group program! In this program, I hand you a map to guide you every step of the way, from sunup till sundown. This includes telling you exactly what to do, which foods to purchase, and offering tools to help you develop your mindset to ensure success and put an end to your personal food war once and for all.


Mel’s weekly food pick: 
Flackers Crackers

I know I’ve mentioned these crackers multiple times in previous posts, but it’s high time they receive their day in the spotlight. They can also be incorporated into your new 30-second habit! 

Flackers were co-founded by Dr. Alison Levitt M.D., a.k.a. The Dr. in the Kitchen. After years of preaching about the powerhouse benefits of flaxseed in a balanced diet, she decided to make a batch of crackers to hand out in her office. Her patients soon became obsessed with the nutrient-rich, crunchy treats—and so did their friends and family.

Flackers crackers are made with just a few simple ingredients: organic flaxseeds, organic apple cider vinegar, and a variety of herbs and spices (depending on the flavor). The flaxseeds are sprouted, making them easier to digest and absorb. And because these crackers are made from seeds versus grains, they are extremely safe for those watching their blood sugar and cholesterol levels. In fact, a serving contains an impressive 8 grams of fiber and a mere 3 grams of net carbohydrates. Compare that to 19 grams of carbs in a serving of Wheat Thins- of which three of the ingredients are soybean oil, sugar, and the preservative BHT. Excuse me, but these aren’t even food!

Flackers are dense, super crunchy and will NOT melt in your mouth like a Ritz… and that’s a good thing because it means you won’t gorge on a dozen of them in one sitting. Think about your last Ritz cracker experience and tell me you stuck to the 5-cracker serving size…yeah, that’s what I thought! BTW, you can thank the sugar, high fructose corn syrup, and trans fat for this insatiable side effect. Ritz crackers aren’t food; they are as close to garbage as it gets. 

My favorite way to enjoy Flackers is alongside an assortment of raw veggies, with hummus or guacamole for dipping. This could seriously be your next lunch. Check out this week’s recipe pick below for Guacamole with a Kick for a whole new take on guac!


Mel’s weekly recipe pick: 
Guacamole with a Kick!











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