All too often, especially at the beginning of the year or after hearing a guest speaker somewhere, we get super-motivated to start eating healthy. We jump to the fad of the moment, put ourselves 100 percent into it, suffer, get off track, get WAY off track, and finally sabotage the whole thing. While I am certainly an advocate of going 100 percent into what path you choose to take, don't make it so hard that you can't stay on it. There are what are called "gradients."

There are four kinds of people. The kind that go 100 percent after something and succeed for less than a year; those who go 100 percent and just can't do it, and eventually fall away; the group who half-heartedly attempt a change; and the group who don't even start. We're going to talk to the second group: those who want very badly to succeed, but find they just can't do it.

Gradients. Gradients give us latitude. They allow for a slower transition - one more likely to result in long-term, lifelong action. It means you don't have to go from white bread peanut butter and jelly (the bad kinds) to whole grain, dense, heavy bread with something good for you on it. Or worse yet, almond flour, coconut flour or other gluten-free "bread." (In the case of gluten-free, you may have to jump into that 100 percent, and immediately!) With gradients, you don't have to go straight from hating vegetables or eating only canned or a splash of it in a pre-packaged meal, to organic and 50 percent of every meal consisting of vegetables.

So, this is how gradients work. It's been suggested that you eat heavy, whole grain bread. You eat white. Transitioning breads would mean starting with a soft "wheat" bread like Roman Meal or an oatmeal bread. Texture-wise, there is hardly any difference. After you've become accustomed to that, try a heavier bread - just squish them and find an upgrade to density. Keep doing that until you get to the good, solid breads.

You've been asked to stop drinking coffee. You can begin by cutting the number of cups, then when down to one, diluting it. You can then transition to a coffee substitute such as Pero, Teecino, Roasted Dandelion and others. You can transition to black or green tea, but then you would want off those, too. Then switch to herbal teas, hot lemon water or other equally healthy drinks. You can go from coffee to healthy in a week or a couple of months.

Eating vegetables when you hate them. Start with what you like - corn, peas, beans, whatever it is, and eat more. Slowly add another vegetable like broccoli to your corn in tiny pieces. This is easier if you use frozen veggies. Keep adding more veggies that you previously didn't like or only tolerated, and you will eventually find that you like some that you hadn't before.

Next time you're asked to make a tough dietary change, think in gradients, and you will be more successful!

Holly Carling is a Doctor of Oriental Medicine, Licensed Acupuncturist, Doctor of Naturopathy, Clinical Nutritionist and Master Herbologist with more than 32 years of experience. She is currently accepting new patients and offers natural health care services and whole food nutritional supplements in her Coeur d'Alene clinic. Visit Carling's website at www.vitalhealthandfitness.com to learn more about Carling, view a list of upcoming health classes and read other informative articles. She can be reached at (208) 765-1994 and would be happy to answer any questions regarding this topic.