Nutrition and Neurotransmitters: Week Four

Expectations and New Habits

Starting any new healthy habit takes time, patience and lots of practice.  Just like every other muscle in the body, the brain can create new healthier habit tracks but it takes daily intentional practice.  Finding balance in order to promote the best quality of life takes intention.  Intentions help us to tune into our life experiences and to check in with ourselves to see if we are living within our value system and with authenticity.  Intentions help us to successfully show up for ourselves in our daily lives in a way that is meaningful.  It can be helpful to think about the intentions you set multiple times throughout the day to see if you are on track or need to implement strategies to reset.  When we are able to show up for ourselves in an intentional way, this allows us to create trust in our own word and actions.  Following through on intentions is a cause for celebration even if the success seems small!

5 Steps to Intention Setting

Small Steps for Big Change

  • Pick one health behavior to change and work on it for 30 days
  • Don’t set your intentions to high as this can lead to self-sabotage, keep your intentions small and manageable
  • Do not change your intention or set a new intention until the previous behavior has been successfully completed for 30 days
  • Celebrate following through with your intention.  Take time to notice how it feels to show up for yourself in a healthy way
  • When choosing a new intention rotate between nutrition, sleep hygiene, movement, meditation/journaling in order to establish healthy habits in many areas of your life

Swap These Healthier Habits for a Healthier You


Choose whole over processed foods.

Most of the sodium, sugar, and unhealthy fat in your diet is hiding in processed foods, where you can't even taste it.

Fill up on fresh produce, lean protein, healthy fat, and complex carbs.

Good Choices:

Produce: Whatever is in season

Protein: Chicken, fish, eggs, beans, and tofu

Healthy fat: Olive oil, unsalted nuts, and avocado

Complex carbs: Brown rice, quinoa, and oatmeal

Use herbs and spices to season foods.

You won't even miss the salt. Every 1/4 teaspoon of salt you don't use saves you 575mg of sodium. 

Drink water instead of sweetened beverages.

You can save almost 55,000 calories and lose about 15lbs. in a year just by swapping water for one 12-oz soda every day.

Activity: Journaling

Journal one nutrition intention for health promotion.  Make it a small intention and practice it for the next month.  Journal your thoughts, emotions, follow-through and barriers to practicing this intention daily.

  • Examples:  eat a fruit or vegetable at each meal, no fast food for 30 days, one less soda a day for 30 days, try a new healthy food every day for 30 days etc…

How to Create a New Habit

Download and print this habit worksheet

Page last modified March 11, 2024