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Holidays are the Perfect Time to Remember the 90/10 Rule

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Holidays are the Perfect Time to Remember the 90/10 Rule

Holidays are the Perfect Time to Remember the 90/10 Rule

There are so many dietary theories – from Paleo to Raw to Veganism to Atkins to South Beach to The Zone and more. All with some valid points; all that seemingly contradict one another. Though I am a firm believer that there is no one size fits all dietary approach to health and wellness, as what makes one person thrive may make another person ill, I do believe in one rule that applies across theories. That is the 90/10 approach. Are you familiar with this? I learned about the 90/10 approach while studying at The Institute for Integrative Nutrition, which also happened to be one theory that I had been intuitively applying for a good majority of my life.


Simply put, the 90/10 theory believes that if you eat healthy 90% of the time, the 10% of the time that you don’t eat well does not really matter. This flexible approach allows for freedom and better success for staying healthy in the long run as deprivation leads to failure (why so many diets fail). Having a flexible approach is a psychological benefit that does not effect physical results. Likewise, if you eat poorly 90% of the time and eat well 10%, that 10% will not outweigh the 90%.


Seems simple enough, right?


Especially at Thanksgiving where there is so much focus on food and tradition, it can cause some people anxiety.


Instead of placing too much emphasis on the food, try to incorporate some healthy habits during the holidays and beyond. Remember, it is not what you eat on Thanksgiving day that will make or break your health, it is your habits in betweenModeration and balance is the key.


 5 Habits of Healthy People

  1. Get Some Movement. You don’t have to run a marathon or do Cross-Fit 5 days a week. Simply getting up and moving around daily will do wonders for your health. If you work at a desk job get up at least once an hour and walk around for 10 minutes. Visit co-workers at their desks regarding business rather than sending an email. Go for a brisk walk even for just 20 minutes. It will get both your metabolism and digestion going.
  2. Eat Breakfast. Why do people say, ‘eating breakfast is the most important meal of the day.’? Is it to give your metabolism a kick-start? Perhaps but I tend to lean more in the camp of eating a healthy breakfast complete with good carbs and proteins will stabilize  your blood sugar which will keep you feeling full and satisfied. You are less likely to binge when your blood sugar is stable.
  3. Practice the Art of Mindful Eating. Be present in the moment. Enjoy your food. Enjoy each bite. By being in tune with your body, you may find that you become full quicker simply by being present.
  4. Make Time for Self-Care. Self-care is not selfishness. It is a necessity, it is self-love. Practice the art of making time for yourself. Whether that be a warm bath, a monthly massage, or simply a walk on the beach, do something for you to regenerate your soul.
  5. Supplement to Address Nutritional Deficiencies. As much as we should strive to get as many nutrients as we can from whole foods, the reality is our soils are seriously void of minerals from generations past. By addressing nutrient deficiencies, we can help optimize our overall health.


Enjoy your holiday with Family and Friends! Have a Wonderful Thanksgiving!


Be well,








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