• Brad Swanson

Let's Start with Food by Marcelle Crooks

Updated: May 14

SproutStep provider spotlight

- Marcelle Crooks -

Let's talk about how to start making simple changes in your life. Have you ever tried to exercise more? Diet? Meditate? And it just doesn’t seem to stick?

What do you think is getting in your way?

Well you are not alone!! This is something many of us struggle with. I can tell you that not only are you not alone, I am living proof you can make this work.

When we make a lot of big goals and add them onto our already busy lives, it can seem overwhelming and unattainable. We pretty much are setting ourselves up for failure before we even begin. Let's change that!

- Starting with the food we eat -

• Make a list of at least five things that you appreciate about your diet.

• Make a list of at least five things that you want to improve about your diet.


For some, diet might be a negative word because its linked to memories of hunger, counting calories, and self-loathing. I believe there is a diet for everyone, meaning your diet changes as you change. Your personal diet can help nourish your body and mind or it can starve you of energy, sleep, and provide you with uncontrollable cravings. Let's take simple steps for lasting change.

Out of the five items you want to improve about your diet, what is the top priority? Circle that item and ask yourself what one small thing I can do to improve this.

Example: I want to start eating breakfast in the morning. Action step option 1: I will drink a glass of water when I get up every morning. Action step option 2: I will pull out my blender every morning. Action step option 3: I will turn on my burner

All these options are simple actions you can do every day with little effort, but if you end up eating a handful of nuts, making that smoothie, or egg/spinach scramble that is fantastic! Just know you are only responsible for that step and if it leads to greater things wonderful, if not you know you are still accomplishing the task/goal you set for yourself. This is how we develop long lasting habits.


- Anchor - Next is creating an anchor to remind us of our action step, so we can perform the action with little effort.

Examples: Anchor option 1: Sticky note above the sink. Anchor option 2: Picture, song, or a book that reminds you of smoothies/blender placed accordingly in the kitchen. Anchor option 3: Burner alarm on your phone. Once you have accomplished the task, say something positive about the action to yourself. I know it can feel silly at first, but to solidify the action with positive reinforcement can develop a long-lasting habit. It can be as simple as saying "YES" out loud, or a big smile to yourself, do what feels good to you.

- Recap -

To recap, start with these three simple steps: select your food goal, develop an action step, and set an anchor. If you follow the guidelines to developing healthy habits, you will be on your way to better living and a more beneficial diet.

Marcelle is passionate about healing the body and mind with food & working with clients to improve their life by creating simple new habits that create big change. When she was 24 years old, she was diagnosed with Lupus - an autoimmune disease. She was a Chef de Cuisine at a top French Restaurant for many years. And she has completed an amazing farm program this past year to further her education on food and soil health.