Tired, bloated, and overwhelmed? This approach could change that.

October is here, and if you're like me and many of the moms I work with, life has officially gone into overdrive. Kids' sports are in full swing, nights are a blur of practices and games, weekends are spent at fields, and you're probably running on fumes.

Maybe you're grabbing whatever's convenient between carpool runs - living on coffee, protein bars, and whatever takeout you can pick up on the way home from practice. Sound familiar?

If you're feeling like you're not taking care of yourself or fueling yourself in a way that feels good, you might be thinking about making some changes to feel better. Maybe you want to feel more energized, less bloated, stronger and/or more confident in your body.

Before you start making a list of everything you need to cut out, eliminate, or avoid, here’s an approach that can be a total game-changer.

Instead of taking foods away, focus on adding more nourishing foods first.

I know, I know. It sounds almost too simple. But hear me out.

Why "Addition Before Subtraction" Actually Works

Most of us have been conditioned to think that improving our nutrition means restriction. Cut the carbs. Eliminate sugar. No more wine. Stop snacking. The list goes on.

The problem? This approach sets us up for the restrict-binge cycle that leaves us feeling frustrated and defeated. When we focus on what we can't have, we end up thinking about those foods constantly.

But when we focus on adding nutrient-dense foods first, something magical happens: we naturally start feeling more satisfied, and those cravings for less “nutritious” foods often diminish on their own.

Here's the science behind why this approach can be so effective:

Protein tames cravings and helps you feel fuller longer. When you prioritize protein at meals and snacks, it stabilizes your blood sugar and reduces those energy crashes that send you straight to the pantry looking for a quick fix. Translation: you're not living in the pantry between meals!

Fiber fills you up and so much more. Adding more vegetables, fruits, and whole grains means you're getting more volume and fiber, which helps you feel fuller, stabilizes blood sugar, and supports gut health (hello, less bloating!).

Nutrients crowd out cravings. When your body is getting what it actually needs - regular meals, vitamins, minerals, quality protein - it's less likely to send you desperate hunger signals.

You avoid the deprivation mindset. Instead of feeling restricted, you feel nourished. This mental shift is huge for long-term success.

Your "Add First" Action Plan

First things first, you don't need to overhaul everything at once.

A few ideas to choose from:

Eat regularly throughout the day

• Stop skipping meals and living on coffee and snacks!

• If you’re currently skipping meals and not eating regularly, aim for three solid meals a day.

Add protein to each meal and snack

• Include protein at every meal and snack

• Aim for about 20-30 grams per meal

• Examples: Greek yogurt with your fruit; chicken on your salad; eggs with your toast

Fiber Up Your Day

• Include fiber-rich foods at each meal (think veggies, fruits, and whole grains)

• Examples: berries in your oatmeal; high fiber veggies in your lettuce salads (e.g., beets, shredded cabbage, canned artichoke hearts, or roasted broccoli); choose whole grain bread; throw some beans into your soup; roast extra vegetables for easy additions to your lunch the next day

• Gradually increase volume over time

• Remember to increase water intake as you add more fiber

As you slowly implement these changes, notice how these additions are working together and pay attention to your energy levels and hunger patterns.

Consider…

• How do you feel energy-wise?

• Are you naturally eating less of certain foods?

• What changes have you noticed in your hunger and cravings?

This is when you can start making small adjustments to less nutrient-dense foods if needed - but you might be surprised to find that many of these changes happened naturally.

Real Talk: Why This Isn't About Quick Fixes

Reality check: this approach isn't going to give you dramatic results in two weeks.

But stick with it and reap the rewards:

• Sustained energy throughout the day

• Better digestion and less bloating

• Reduced cravings and snack attacks

• A healthier relationship with food

• Changes that actually stick long-term

If your goal includes weight/body fat loss, this foundation of eating more nutrient-dense foods will support that goal in a sustainable way. But it's a process, not a quick fix.

Ready to stop stressing over what to cut and start focusing on what to add?

If you're ready for personalized support, book a Nutrition Reset Session with me this month {HERE}. I’ll help you create a simple, sustainable plan that works for your real life (not someone else's idea of perfect). Have questions? Email me at Tracey@TraceySmithLifeCoach.com.