• Home
  • Start Here!
    • Subscribe
    • Topics
    • Top Tips!
  • About
    • Services
    • Contact Us!
    • Media
    • Disclaimer
  • Blog
    • Popular Posts
    • Recipe Index
  • Books
    • RD Book Coaching Services
  • Podcast
  • Privacy Policy
  • Facebook
  • Twitter
  • Instagram
  • RSS Feed

Maryann Jacobsen

Independent Author & Family Nutrition Expert

  • Home
  • Start Here!
    • Subscribe
    • Topics
    • Top Tips!
  • About
    • Services
    • Contact Us!
    • Media
    • Disclaimer
  • Blog
    • Popular Posts
    • Recipe Index
  • Books
    • RD Book Coaching Services
  • Podcast
  • Privacy Policy

The Wizard of Oz Guide to Making Healthy Habits Stick

March 8, 2011

woman holding an apple and chocolate bar

March is National Nutrition Month — a time when Registered Dietitians (RD) educate the public about healthy eating.  To get the word out, Janet Helm over at Nutrition Unplugged invited RD bloggers to write about what they think it will take to change Americans’ eating habits.  So here’s my shot at it — but don’t miss other RDs’ advice at the end of this post (if links aren’t there yet check back later).

My first job as an RD was as a nutrition counselor in a hospital.  Unfortunately, I dumped tons of healthy eating information in my patients’ laps.  When I coupled this information with the words “forever” and “lifelong” the fear these poor people felt was palpable.

I’ve learned a lot since then and now understand that it’s not more nutrition information people need but help translating the advice into their busy lives.  And what better way to illustrate this then with the famous story The Wizard of Oz.

1. Look inside for solutions, not outside: Each of the characters in The Wizard of Oz believed they needed something they didn’t already have to reach their goals.  The scarecrow needed a brain, the tin man a heart, the lion courage and Dorothy needed transportation to get home.

With a 40-billion diet industry we are constantly sold the idea that we need something special to achieve good health — a diet plan, supplements, specialty products, more time and even willpower.  As long as we believe that we need something outside of us — and our daily lives — we will keep searching (and waiting) instead of tapping into the amazing power we already have.

2. Learn to tap into your power source:  The “aha” moment in The Wizard of Oz was when the characters realized that they each already had the ability to create the life they wanted.

When it comes to leading the healthy lifestyle of our dreams, we have that power too.  When we start with where we are, the foods we love and the daily routine we treasure, we can find solutions that actually work for us.  It’s amazing how much easier things can be when we stop fighting our lives, and ourselves, and actually use what we have to our advantage.

applechocolate1

3. Lose the big goal and take small steps: Each of The Wizard of Oz characters where guilty of focusing on the their big goal instead of the little steps they needed to achieve success.  This is what the journey to the wizard brought them — each step they took moved them closer to their goal.

Small steps to improve eating and exercise do two things.  First, they are attainable which helps build confidence.  Second, they are much more likely to match our lifestyle and personal preferences than big, sweeping changes.  In fact, the process becomes so enjoyable, that we often forget about the big goal and sometimes end up on a totally different (and more fun) adventure than planned.

Below are examples of small changes to try.  The goal is to master each small goal and either add onto it or try a different one.

-Sit down for meals and snacks, being mindful when eating.

-Add a different fruit or veggie to meals or snacks each week.

-Walk for 5 minutes a day (or 1 or 2 minutes).

-Try a new quick and nutritious recipe for dinner every month — keep those that taste great in a folder.

-Make a point to pay attention to hunger and fullness signals.  If you need some help, learn from your toddler.

-Include a sensible portion of one of your favorite fun foods each day.

-Click here for more small steps.

4. Change along with life changes: What we don’t see in The Wizard of Oz is what happens later — something dietitians call maintenance.  Many people tell me how they used to eat well and exercise but something got in the way — a new job, a baby, a move or any life stressor.

This may be the most overlooked contributor to lifelong healthy eating habits and exercise — the ability to adapt with the current of your life.  Maybe morning workouts used to work for your old job but with your new one, walking at lunch makes much more sense.

With toddler at home, cooking elaborate meals goes out the window so easy meals prepped earlier in the day is key.  Sometimes we have to sacrifice our first preference, in order to get through a challenging period. I for one can’t wait to get back into the gym.  But for now, DVD tapes and running work best while chasing after little ones.

5. Be the expert on yourself:  At the end of The Wizard of Oz each of the characters have found their way — their place in the world that feels right for them.

Yes, registered dietitians are the food and nutrition experts but the real expert is you.  We can provide you with evidenced-based advice but only you know how to fit it into your life and personal preferences — and that of your family.

And most importantly, with all this talk about change, the gift you give to your children is to teach them that they already have the power.  Hopefully, by the time they are adults healthy habits and their lifestyle will already be in perfect harmony (no change required).

So what do I think it will take to help Americans eat better?  For every person to realize that they already have what they need to be healthier, they just need to build on it in their own way.  After all, there’s no place like home.

Check out these RD bloggers!

Janet Helm, Nutrition Unplugged:  Helping American Eat Right!
Regan Jones,  The Professional Palate:  National Nutrition Month — Time for Show, Not Tell
Julie Upton, Katherine Brooking, Appetite for Health: Color Your Diet Healthy
Tracy Owens, Triangle Nutrition Therapy:  National Nutrition Month
Karman Meyer, Nutrition Adventures:  Color Your Plate
Rebecca Subbiah, Chow & Chatter:  Add Color to Your Plate!
Sarah-Jane Bedwell, Nashville’s Nutrition Expert: Color Yourself Healthier
Lyn Turton, Caledonia Nutrition: National Nutrition Month – Eat With Color
Janet Helm, Nutrition Unplugged:  It’s National Nutrition Month – Eat Right With Color
Emma Stirling, The Scoop on Nutrition:  Hop on the Hemp Wagon for National Nutrition Month
Chere Bork, Taste Life:  Five Ways to Eat the New USDA Science Guidelines
Bonnie Tandy LeBlang, Bite of the Best: National Nutrition Month – Registered Dietitian Day
Janel Ovrut, Eat Well With Janel:  National Nutrition Month – Top Foods You’re Not Eating
Jessie Claire, Good and Good For You:  Nutrition is all About Food
Rima Kleiner: Celebrating Food
Rachel Begun, The Gluten Free RD:  National Nutrition Month – Eat Right With Color!
Liz Weiss, Janice Bissex, Meal Makeover Moms’ Kitchen: Celebrate National Nutrition Month by Eating a Rainbow
Victoria Shanta Retelny, Living Well Communications:  Celebrate March by Eating Right
Elana Natker, A Sprinkle of Sage: What’s Your Nutrition Resolution?
Carolyn O’Neil, Dish on Dieting: Baby You Can Drive My Car…To the Healthiest Menus
Elizabeth Rahavi, IFIC’s Food Insight:  Eat Right With a Colorful Plate
Jill Castle, Just the Right Byte: What Will It Take to Get America’s Kids to Eat Right?
Sheila Viswanathan, The Lazy Dietitian: Happy Registered Dietitian Day
Brittany Glasset, Nutrition in a Nutshell: National Nutrition Month – Make a Rainbow on Your Plate

Related Posts

  • The Food Lover's Healthy Habits Cookbook Review and Giveaway

    In my last post I discussed ways that parenting can help you overcome stumbling blocks…

  • Introducing The Healthy Family Podcast

    Welcome to the first episode of The Healthy Family Podcast! In this short-10-minute episode, I…

  • Tiny Habits with BJ Fogg [Podcast]

    Does this sound familiar? You try to add a new habit and for a while,…

Tweet
Pin
Share12
Yum
Email
Share
12 Shares

Categories: Midlife Health & Nutrition 10 Comments

« Weekly Meal Plan: Monday March 7th
Do You Believe One of These 5 Myths About Kids Nutrition? »

Comments

  1. Janet Helm says

    March 9, 2011 at 7:34 pm

    Great post! And thanks for the shout out. Really glad to see you post all the great posts from the blog carnival.

    Reply
  2. Alex says

    March 12, 2011 at 6:46 pm

    Love the third tip! I often feel overwhelmed about trying to get my son to eat healthily that sometime I just throw in the towel. Focusing on small steps is much less daunting – for both of us!

    Reply
    • Maryann Tomovich Jacobsen, MS, RD says

      March 14, 2011 at 2:59 pm

      Thanks Alex. Small steps help keep us sane!

      Reply
  3. Kavita says

    April 21, 2011 at 2:18 pm

    Ajika
    is a line of pantry products that was created for Americans. They are simple foods
    from around the world with extraordinary tastes and help America eat right. I used to sell
    to American supermarkets foods that had a high carbon footprint and a high unhealthy foot
    print and opted on leaving a lucrative job to create an end to end line of good for
    you,tasty pantry products with the simplist of ingredients in their pure form.
    They include lentils,
    Freekeh,
    beans,
    spices,
    organic
    seasonings
    and gourmet
    meals

    Reply
  4. شركة نقل اثاث بالدمام says

    July 12, 2015 at 9:10 pm

    Hi I am so grateful I found your website, I really found you
    by error, while I was looking on Askjeeve for
    something else, Anyways I am here now and would just like to say thanks a lot for a
    fantastic post and a all round enjoyable blog (I also love the theme/design), I don’t have time
    to read it all at the minute but I have book-marked it and also added your RSS feeds, so when
    I have time I will be back to read more, Please do keep
    up the great work.

    Reply
    • كورة اليوم says

      March 17, 2016 at 11:11 am

      Love the third tip! I often feel overwhelmed about trying to get my son to eat healthily that sometime I just throw in the towel. Focusing on small steps is much less daunting – for both of us!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Hi, I’m Maryann…

I’m an indie author, dietitian, and mom. My mission is to empower families to create a healthy relationship with food for optimal health and well being. This is the foundation of lifelong health we are missing! Find out more!

Recent Posts

  • Ferritin: The Blood Test Women Should Get at Every Doctor’s Visit
  • Iron Recommendations for Babies and Toddlers
  • 5 Ways to Keep Kids Active and Off Their Screens During the Pandemic
  • Nutrition During Menopause with Elizabeth Ward and Hillary Wright [Podcast]
  • 25 Healthy Meals in 20 Minutes or Less

Random Posts

  • The Best (Two) Homemade Salsa RecipesThe Best (Two) Homemade Salsa Recipes
  • All About Our Disney Cruise VacationAll About Our Disney Cruise Vacation

Categories

Get the books!

The Alliance of Independent Authors - Author Member

Join the Newsletter

Sign up for Maryann’s E-mail Newsletter and get her ebook The Landmines of a Healthy Relationship with Food for FREE. Subscribe now!

Thank you!

You have successfully joined our subscriber list. You're not done. Check your email to confirm your address. After you do that, you'll receive a link for the free e-book.

.

Copyright © 2021 — Maryann Jacobsen • All rights reserved • Powered by Femme Flora. Designed & Developed by BinaryTurf Privacy Policy

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.OK Privacy Policy
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

SAVE & ACCEPT