{"id":8981,"date":"2019-01-17T06:31:42","date_gmt":"2019-01-17T06:31:42","guid":{"rendered":"http:\/\/healthylivinglondon.com\/?p=8981"},"modified":"2020-08-20T21:30:41","modified_gmt":"2020-08-20T20:30:41","slug":"book-review-change-bites-by-marissa-costonis","status":"publish","type":"post","link":"https:\/\/healthylivinglondon.com\/nutrition-and-food-for-healthy-living-in-london\/book-review-change-bites-by-marissa-costonis\/","title":{"rendered":"Book Review: Change Bites by Marissa Costonis"},"content":{"rendered":"\n

Change Bites<\/em> is a book written by Marissa Costonis, a Certified Health Coach. Marissa has over a decade of experience, as a consultant, in change management and has combined the two to create this book outlining a successful process to adapting your health.<\/p>\n\n\n\n

\"Change
Change Bites<\/em> by Marissa Costonis<\/figcaption><\/figure><\/div>\n\n\n\n

Looking on Amazon there are a dozen reviews all giving Change Bites <\/em>5 stars noting the book as a health map, insightful, wonderfully written and how to change your eating habits. <\/p>\n\n\n\n

I was keen to read the book myself and find out more myself and I had the chance to ask the author some questions.<\/p>\n\n\n\n

A step-by-step to changing your eating habits<\/h4>\n\n\n\n

Change Bites<\/em> provides readers with a step-by-step guide for how to change eating habits.\u00a0There are many different diets these days and this book covers the process regardless of this and so includes vegan, paleo, gluten-free, and keto diets. When we change our diets there many obstacles to face and the period of adjustment for our bodies can present many challenges. <\/p>\n\n\n\n

Marissa uses best practice in change management, from her own experience, to outline this process.\u00a0 <\/p>\n\n\n\n

First, I love the name!\u00a0Before reading the book, I hadn\u2019t fully grasped what you meant by the title until I got into it and read the line \u2018Change is difficult.\u00a0Change is messy.\u00a0Change Bites!\u2019 and it does!\u00a0 That period of transformation on any change journey can often be the make or break and determine the results.\u00a0One of the things I liked about the book was that is was born from your own personal experience.\u00a0After developing neuropathy, and other health problems I imagine it was stressful to have to change your diet and lifestyle for medical reasons?<\/span><\/h5>\n\n\n\n

Honestly,\nit was awful! I left the Doctor\u2019s office in tears when he told me I had to give\nup 90% of the foods I was eating today (gluten, dairy, grains, sugar, processed\nfoods). What was left to eat?! I waited years for answers to my health problems\nbut this wasn\u2019t exactly the \u2018prescription\u2019 I was hoping for.<\/p>\n\n\n\n

After a period of shock, I quickly realized that the idea of NOT changing was even worse! My digestive and sinus problems were out of control, the tingling and numbness had spread from my legs, to my arms and into my face, mimicking the signs of MS, and my overall immune system was shot. In my mind, no matter how stressful, it was time to change!<\/p>\n\n\n\n

Despite any stresses that you experienced, a huge positive to come out of it was your \u20185 Bites to Health\u2019<\/em> that is covered in the book. Prior to your medical situation had you intended at the start to write a book that covered this information?<\/span><\/h5>\n\n\n\n

In my corporate\ncareer in change management consulting, I often used change models to address\nthe emotional stages employees experienced during a major transformation\ninitiative. As my interest in nutrition and wellness began to grow, I remember wondering\nif there were any synergies between a corporate change and a personal health\nchange. I never explored this idea until the day I was faced with my own food\nand health crisis. <\/p>\n\n\n\n

In consulting,\nthe first stage of any strategic initiative requires some form of long-term visioning,\notherwise it\u2019s easy for businesses to get lost in their daily problems and\nsolutions. One day I was sitting in my car, sick, crying, tired of wellness\ntreatments, fed up with all the food restrictions, and it hit me! I realized\nthat I was acting like a business without a vision. I stopped and asked myself\nwhat life would look like if all these problems were gone. I pictured my life\nwith more time to play tennis, hike, visit local farmers markets and go to the\nbeach with my husband and kids. Something began to shift. I decided to focus on\nmy long-term vision of health. Not only was it going to become a reality but I\nwas going to write a book about my personal journey to achieve it.<\/p>\n\n\n\n

For those that have not yet read Change Bites<\/em> can you elaborate the most important parts in each of the 5 bites to health as follows:<\/span><\/h4>\n\n\n\n
Begin with the end in mind<\/span><\/h5>\n\n\n\n
It is very easy to forget the why when you are embarking on a health journey.\u00a0 We live in a culture that promotes healthier ways of living whether this be through self-care, diet, fitness or in other ways.\u00a0Most companies market using models with the ideal bodies making us as consumers believe that following their plan\/product\/initiative would give similar results.\u00a0 It is all too easy to believe them and fall into the trap of trying many things, including gimmicks, in the hope of that ideal result.\u00a0If only it was that simple!\u00a0 I know myself from looking at the shake that promises weight loss, the simple (though expensive) piece of kit you can use at home that will transform your body amongst many things.\u00a0<\/span><\/h5>\n\n\n\n
If you didn\u2019t have to change for medical reasons what would your why have been?<\/span><\/h5>\n\n\n\n

We have\nbeen conditioned to think of \u201chealth\u201d as the ideal body and weight but the\nreality is that the definition of \u201cperfect health\u201d is completely different from\none person to the next and it likely changes over time. For example, one person\nmight define health as having increased energy, smoother skin, deep and\nuninterrupted sleep, reduced joint pain, and\/or improved digestion. We need to\nshift the conversation from weight and food to \u201cwhy change?\u201d and the benefits\nthat can be gained from a true health transformation.<\/p>\n\n\n\n

Apart\nfrom my medical issues, I was in complete denial about all the little\nimprovements that could be gained from changes in my diet. I didn\u2019t know how\nsick I was until I felt better! Perhaps if my nervous and immune systems hadn\u2019t\nrevolted, I would have made changes to my diet to improve my digestion and\nenergy levels or prevent common illnesses in the future such as cancer which\naffected both my parents and several friends over the past few years. We all\nhave a good reason to change if we simply ask ourselves the question, \u201cwhy?\u201d<\/p>\n\n\n\n

Go slow to go fast <\/h5>\n\n\n\n
I really like this point!\u00a0We are told what we should and shouldn\u2019t eat and yet when you investigate this further often the diet items are the worst choice from a nutritional perspective.\u00a0 I have known people lose weight quickly on fad diets and I mean a lot of weight over a considerably short period. I am talking five plus stones over as little as three or four months.\u00a0Diets where you don\u2019t eat solid food for months on end.\u00a0 This is not for me at all. I like my food \u2013 cooking it, eating it and enjoying it.\u00a0 It is also not a sustainable way to live a healthy life and have a healthy diet.\u00a0Not surprisingly when solid foods are reintroduced a lot more weight than was lost was gained.\u00a0 Morale of the story \u2013 make sensible choices and if it sounds too good to be true then it probably is!<\/h5>\n\n\n\n

Making\ndrastic changes to our diet just isn\u2019t sustainable. A true food and health transformation\noccurs one bite at a time. The more we focus on restricting our food, the more\nwe want it! We have all the best intentions of completely giving up sugar or\ncarbs on day one but after a few weeks or months, we simply run out of\nself-control.<\/p>\n\n\n\n

Too many times we focus on all the foods we need to give up or eliminate from our diet. My approach is to focus on the positive.\u00a0 Instead of concentrating on all the foods we can\u2019t have, I suggest identifying all the delicious, nutritious foods you can eat and enjoy as part of your new food plan.\u00a0 Set small goals and incorporate more of these whole foods into your diet. Make a list of all the foods (vegetables, fruits, grains, nuts, seeds, etc.) you like and brainstorm different ways to prepare and incorporate them into your meals throughout the week. This approach helps make long-lasting, positive changes to your eating habits and health. <\/p>\n\n\n\n

Focus on the foods you can eat <\/h5>\n\n\n\n
I agree that when trying to eat healthy it is all too easy to focus on the foods you shouldn\u2019t be eating rather than all the good foods you can eat.\u00a0I am a self-confessed food snob and I like to know what I am eating often choosing to make some nutrition like energy balls or flapjacks myself rather than purchasing from a store.\u00a0However, I am human, and I have days where I want to have a cheat day \u2013 we all do and that is absolutely normal!\u00a0I don\u2019t think there is any harm in the occasional treat.\u00a0<\/h5>\n\n\n\n
Would you agree with everything in moderation?<\/h5>\n\n\n\n

Absolutely!\nThe only difference is that I don\u2019t like to call it a treat, I simply call it\n\u201cpart of my food plan\u201d. My food plan incorporates dark chocolate once in a\nwhile after dinner or the occasional popcorn at the movies or a gluten-free\npizza every so often. By considering this an intentional part of my food plan,\nit takes the guilt completely out of the equation. These foods are just as\nexpected as the salad I will have for lunch! Most diets don\u2019t recognize these\nfoods as part of their plan (as if we are expected to be perfect) so we\ninevitably feel like we are \u201ccheating\u201d. When I eat these foods, I don\u2019t feel guilty,\nbut rather savour and enjoy them as an expected part of my eating strategy.<\/p>\n\n\n\n

Create food flexibility<\/strong><\/h5>\n\n\n\n
I have tried to follow a food plan previously and found that I get easily bored with the same foods and that is when I am likely to veer of track.\u00a0 I have created flexibility in my diet by subscribing to a company that delivery nutritionally balanced ingredients for meals and cooking them myself.\u00a0 This way I can still enjoy the act of cooking, have the flexibility of different meals and don\u2019t need to think about what I am having for dinner.\u00a0How do you work this?<\/h5>\n\n\n\n

Meal\ndelivery kits are a great way to incorporate lots of different vegetables into\nyour diet. More and more delivery programs are catering to specific eating\nstrategies (i.e., keto, low carb, gluten-free) so there is something for\neveryone! <\/p>\n\n\n\n

Another strategy that I use is to establish a set of ten proven \u201crecipe techniques\u201d. These basic cooking techniques are aligned with your eating strategy and incorporate a variety of vegetables depending on what you like and have on hand.\u00a0 For example, master a basic recipe for frittata, risotto, veggie soup, chili or stir fry and you have the flexibility to prepare a meal with ingredients from your fridge, pantry or freezer in no time!<\/p>\n\n\n\n

Celebrate your successes <\/strong><\/h5>\n\n\n\n
I have found through my own personal fitness journey that rather than have one, often quite large, end goal that it is equally as important to celebrate successes along the way.\u00a0 I find this helps to keep me motivated \u2013 would you agree?<\/h5>\n\n\n\n

There is so much to be gained from making small changes to our food and health but it\u2019s so important to recognise our progress along the way. The simple act of acknowledging how far you\u2019ve come can give you the motivation to continue. Treat yourself to a manicure, new shirt or massage as a way of thanking yourself for taking good care of your body.<\/p>\n\n\n\n

When I\nwas changing my diet to improve my nervous system, I didn\u2019t set a goal of eliminating\nall my symptoms of tingling\/numbness right away. I set smaller goals and was\nthrilled when every few weeks I noticed my nervous system getting stronger. This\ngave me the motivation to stay with my food plan and continue with a variety of\nwellness practices.<\/p>\n\n\n\n

Even if\nyour goal is to lose weight, set small health goals and stay focused on how\nmuch better you feel along the way. For example, perhaps your goal is to have\nincreased energy to take a walk with a friend or reduce the number of headaches\nor heartburn you experience. These health goals are just as measurable as the\nnumber on a scale and may be even more rewarding!<\/p>\n\n\n\n

You\npresent the process in a practical and interesting way promoting a healthier\nlifestyle that encourages a comfortable relationship not just with food but\nalso the body and mind.  What are the\nmain ways in which you think people can do this?<\/strong><\/h5>\n\n\n\n

One of\nthe first steps we can all do right away is to be grateful for whatever health\nour body allows us to enjoy today. Too often we beat ourselves up with crazy\nworkouts, detoxes, diets or lack of sleep and proper nutrition. I like to think\nof my body as a young child.  I would\nnever deprive my child of a nap or forget to feed her or call her fat! The\nkinder I am and the better I take care of my body, the better it responds, just\nlike a child.<\/p>\n\n\n\n

As you\nbegin to sharpen your change skills, try making a few improvements in other\nareas of your life. Experiment with a new deodorant or shampoo without\naluminium or parabens. Try out a few non-toxic cleaning supplies or pesticides\nor make your own. Change is contagious so practice your new skills to improve\nyour health in many ways!<\/p>\n\n\n\n

I\nliked the fact that the book was jargon free and didn\u2019t include all the usual\nfluff you can find in similar books.  I\nfind that by ditching the buzz words it makes it more relatable with sensible\nexamples that are identifiable for the everyday person.  Was this intentional and why do you think it\nwas important to present it in this format?<\/strong><\/h5>\n\n\n\n

You found\nmy pet peeve! Especially in management consulting, the amount of buzz words and\nfluff is simply nauseating. I really wanted this process to reflect the way I\nwork with my clients from children, to executives, up to senior citizens. My\nteenage daughter says, \u201cmom your book isn\u2019t complicated, it sounds like you are\ntalking to me!\u201d<\/p>\n\n\n\n

The\nvisual elements of the book were extremely interesting, and I liked the way it\ninvited the reader to follow the same process to reach their own findings.  According to LinkedIn visuals help improve\nengagement and I found that this was the case for me when reading the book.  I assume that this came from your own journey\nand was something that you found useful also?<\/strong><\/h5>\n\n\n\n

This idea\nof a toolkit stemmed from my work in corporate consulting. The goal is to\ncreate a personalized, repeatable, step-by-step process that promotes action. While\nthere is plenty of information provided including examples from businesses,\nclients and my own personal story, this 5-step process is meant to promote\naction every step of the way!<\/p>\n\n\n\n

Additional\nworksheets are also available on my is website: www.changebites.com<\/a> so you can continue to use the process\nto set and achieve additional food and health goals. <\/p>\n\n\n\n

It\nwas good to read you state to \u2018forget the\nword diet and focus on health\u2019<\/em>.  I\nhave a personal blog, which started as a fitness and weight loss journey and only\nrecently I changed my strapline as I have learned through my journey that it is\nabout becoming a healthier and happier me. \nNot that you entered this for weight loss reasons as it was more medical,\nbut did you find the same happen through your experience?<\/strong><\/h5>\n\n\n\n

The reality is that weight loss alone is not enough of a motivator to create sustainable changes to your diet. Creating a clear vision of what \u201cperfect health\u201d looks and feels like to you provides a far greater incentive to change. For example, after learning to interpret my body\u2019s \u2018language\u2019, I realized that the cysts on my face were from eating gluten and the bloating I often felt was from dairy. It\u2019s easier to replace those foods for the long-term with this knowledge. My body definitely feels stronger and leaner but more importantly, I am more connected to my body than ever before. We speak the same language and take care of each other!<\/p>\n\n\n\n

I\nread with huge interest from a personal perspective as my husband has an\nongoing issue with his leg that has affected his lymphatic drainage so when I\ncame upon the part of the book that highlighted that acupuncture and\nacupressure could help I was intrigued as these are not treatments he has been\noffered in the 7 years he has had the issues. \nThat and that \u201885% of people said\nthey followed some dietary restrictions to improve their symptoms\/condition\u2019<\/em>\nI could completely relate.  He was told\nto cut out meat and in the grand scheme of things said it is the easiest thing he\nhad to do.<\/strong><\/h5>\n\n\n\n

More and\nmore people are using food as medicine to address their health problems with\ngreat success and research is finally coming out to prove this as an effective method\nof treatment. When you see the results, it actually becomes easier to make the\nchange. It\u2019s as if you discover a severe allergy to peanuts and need to give\nthem up. It\u2019s not nearly as difficult as you thought!<\/p>\n\n\n\n

There are so many types of wellness practices available today from lymphatic drainage to salt\/light saunas to reiki, reflexology, energy therapy and many more. I tried them all as I was desperate to do whatever possible to improve my symptoms. Be careful and do your research! Select the treatments that work best for your specific goals. Prioritize treatments and costs so it doesn\u2019t become too overwhelming for your body and your wallet!<\/p>\n\n\n\n

I\ncompletely agree with your statement \u2018surround\nyourself with supportive people who really get it\u2019<\/em>.  I think a good support network is key in many\nareas of our day to day lives.  I have\nfound this massively helpful in my own journey by eradicating the \u2018toxic tribe\u2019<\/em> as you call it – did you\nfind this helped through yours also and led to your progress?<\/strong><\/h5>\n\n\n\n

Yes! During\nmy transformation, all my energy was devoted to healing and taking care of my family.\nI quickly realized that there was no energy left for anyone or anything outside\nof that. With the toxic tribe, I found it was less about the other person and\nmore about reflecting upon myself after spending time with them. If I felt\nemotionally drained, judgemental, or felt an overall lack of energy, I knew\nthat person was toxic for me and it was time to re-focus on a more positive\ninfluence.<\/p>\n\n\n\n

You\nare also involved in individual and group coaching programs, workshops and are\na guest speaker sharing your unique approach and support others in their\njourney to health.  It must be rewarding\nto do so.  Do you enjoy seeing the\nresults that come from people following the process you laid out in the book?<\/strong><\/h5>\n\n\n\n

Because\nthe process is so repeatable, it\u2019s incredibly rewarding to support my clients to\nachieve their food and health goals and then watch them use the process on\ntheir own to continuously make positive changes!  I have many different types of clients that\nfollow a variety of eating styles and the process works for everyone. <\/p>\n\n\n\n

I have one client who was 18 when I met her after she was just diagnosed with celiac disease. She was terrified and came to see me with her mum. Using the 5 Bites process, she mapped out a specific vision and goals for her health. She wanted to gain the skills and confidence to discuss her diagnosis comfortably with friends and restaurant servers to ensure she could dine out or order-in safely without fear of becoming sick. She identified all the whole foods she loved, developed new gluten-free cooking skills, joined discussion groups online and used apps to find restaurants that kept her safe. After a few short months, her smile was bright, her confidence was brimming and she glowed with beauty from the inside-out! All our coaching sessions included her mum so watching their relationship grow stronger from this diagnosis was particularly rewarding for me. <\/p>\n\n\n\n

More Information<\/h4>\n\n\n\n

You can buy Change Bites by Marissa Costonis from Amazon<\/a> and find out more about her on her website changebites.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Change Bites is a book written by Marissa Costonis, a Certified Health Coach. Marissa has over a decade of experience, as a consultant, in change management and has combined the […]<\/p>\n","protected":false},"author":23,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-8981","post","type-post","status-publish","format-standard","category-nutrition-and-food-for-healthy-living-in-london","entry","has-post-thumbnail"],"yoast_head":"\nBook Review: Change Bites by Marissa Costonis - Healthy Living London<\/title>\n<meta name=\"description\" content=\"Learn more about Marissa Costonis's book 'Change Bites' and the best ways to change your diet for greater health and happiness\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthylivinglondon.com\/nutrition-and-food-for-healthy-living-in-london\/book-review-change-bites-by-marissa-costonis\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Book Review: Change Bites by Marissa Costonis - 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