The BOLD Nutrition Method - Weekly Newsletter

If you are trying to improve your nutrition, a diet, a "reset," a meal plan, etc., might be what you think you need, but food is only a piece of the nutrition puzzle. The psychological aspects of nutrition, health behaviors, and overall mindset play a significant role in successfully adopting long-term, health-promoting habits. Diets and strict plans often lead you further from your eating goals for better health.

The Self-Determination Theory (SDT) describes how human psychological needs (competence, autonomy, and relatedness) support human motivation and behaviors. A 2021 meta-analysis showed how SDT-based interventions can help individuals improve health outcomes and increase motivation for positive health practices like nutrition and fitness (source).

Here are four tips to meet your psychological needs while supporting your nutrition and health:

1. Maintain a sense of personal autonomy when practicing healthy habits. If you constantly feel like you need to follow diet "rules," you'll probably find yourself rebelling against or feeling controlled by those rules. You understand your needs better than you probably give yourself credit for; allow yourself autonomy. Intuitive eating is a great way to become more confident in your health autonomy.
2. Practice having more internal motivation than motivation derived from external guilt, shame, and social pressure. It's important to form enjoyable and interesting habits for long-term sustainability. Do things you love, and keep your mind open to learning to love new things!
3. Create realistic goals within your reach to set yourself up for success so you feel empowered and competent. Goals shouldn't feel like a distant dream but rather something you know you can achieve; Ditch the need for perfection!
4. Finally, maintaining strong social connections allow you to feel connected and relatable. People who experience support from friends and family are more likely to remain motivated and achieve long-term, positive health outcomes.

I'm all about having plenty of easy and convenient food options, and sometimes getting enough protein can be challenging. I've been loving Fairlife Milk for an easy, delicious source of protein! Fairlife is ultrafiltered milk, so it is higher in protein, lower in sugar, and has less lactose than regular milk; Plus, it's creamy and delicious if you like regular milk.

• I usually have these single-serving chocolate milks on hand for a whopping 30g of protein for a post-workout protein source. They have no fillers or funny-tasting sweeteners that many protein drinks have. (I get them at Costco!)
• You can also find regular Fairlife Milk (whole, 2%, skim, etc.) to use in coffee, cereal, etc. (Most grocery stores carry it!)

**This is not sponsored!**

• Welcome to my email newsletter! Expect some nutrition knowledge nuggets in your inbox every Wednesday!
• I launched a new concept, The Bold Nutrition Method, which is the method of nutrition coaching I've developed over the last 5+ years of education, mentorship, and coaching experience focused on nutrition plus mindset for optimal health. I'm excited to share and grow this new passion baby!
• I launched my blog (again! lol). I have a lot of (FREE) nutrition goodness coming your way on the blog, so make sure you check it out! My most recent post is a full introduction to The Bold Nutrition Method, so check it out to learn more! You can find it at Kellifoerster.com/blog​

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