Establishing Healthy Habits for Life

brooke-lark-158017-unsplash

Have you ever found yourself saying “I know what to do, it’s just making myself do it”?

Here are 5 easy tips to establish healthy meal planning and a consistent exercise habits now, to give you the results you have always been looking for. After reading this blog post, write down one thing that you would like to implement right away!

1 – Lifeong Habits Take More Work Than a Fad Diet

Congratulations on saying “no” to the yo-yo dietiting and “yes” to developing healthy habits that will last a lifetime! The secret to wellness is not only making changes you know you can hold on to, it’s starting slow, and building up. It’s going to be harder than following someone else’s rules for 21 days or 30 days – but the results will last longer too.

2 – Make Time for Wellness

It’s true – there are just not enough hours in the day and wellness doesn’t often just “happen.” There is no perfect time for weight loss, so make a commitment NOW to invest in yourself – whether it is through meal planning, exercising, or just taking time to do something for you. Establishing new habits, and avoiding going back to what’s easy takes time and dedication. Schedule an appointment with yourself in your phone, in your planner or on your family calendar to carve out this time and start to create a new healthy habit.

3 – Meal Plan the Easy Way

Meal planning does NOT mean that you have to plan for 21 meals including 7 dinners. Dinner is typically where we tend to end up in the drive thru line, or on the phone with the pizza place. Try planning for just 3-4 dinners and include leftovers into the plan. Many of my clients love meal delivery services, and this utilizes that same concept, but you will save even more money, and cook healthier! Start by putting your “events” in your calendar, and then build healthy meals and snacks around them!

4 – Schedule Your Workouts On Sunday

Take a look at your week ahead and schedule your workouts in your planner ahead of
time. Write it down in your planner and reschedule if you have to – just like you would a
doctor’s appointment.

5 – Be Realistic

It’s about progress – not perfection. This is a time to accept a broader form of excellence
rather than a narrowly defined one. We are not aiming for A+ on a test here, in all reality we are aiming for a really solid B. Did you set a goal to workout 5 times per week but have only gotten in 3? Congratulations you got in 3! Celebrate that win, and consider re-adjusting your goal to build up to 5 times per week – you might need to change up your schedule or ask for some help with your to-do list. Think about what needs to be done to get there, start slow, and build. Remember – you have the rest of your life to build these healthy habits and nothing ends in 21 or 30 days – it’s forever. Focus what works for YOU!

Want to know more? Your first 15 minute phone appointment is FREE! Contact
me here.

Nutrition Tips for Your Healthiest Summer Yet

jez-timms-634288-unsplash

Summer is almost here! That means lots of BBQs, weddings, vacations and more. Wondering how your healthy lifestyle fits into your busy and very fun summer schedule? Check out my top nutrition tips for summer – including healthy grilling, managing parties, staying on track on vacation, and more.

1. Use the Portion Plate at BBQs & Buffets

Make half your plate non-starchy vegetable at lunch and dinner – it’s easier than counting calories! This will keep the carbs and lean meat to the other side of your plate, keeping calories low and nutrients high. Keep in mind if you don’t use your carbohydrates for energy, they will get stored as fat.

2. Meal Plan for Success

Summer schedules are BUSY! With vacations, work events, and kids being out of school it seems like the summer just flies by. Choose a day on the weekend to take 10 minutes to look at your week ahead. See what days you have an event going on and work backwards to see which days you will want to plan healthy meals for.

3. Use the 80/20 Rule

Focus on functional foods 80% of the time, and give yourself 20% of the time to enjoy the fun foods of summer! The most important part is that after the party/BBQ is over, that you just jump right back in where you left off. There is no falling off the wagon when you are focusing on building healthy lifestyle habits.

4. Fire Up the Grill

Focus on lean meats (chicken, fish, bison burgers) to focus on getting as much protein as possible, and also prevent grill flare ups. Grill vegetables whole or use a grilling basket for a healthy side!

5. Maintain Don’t Gain on Vacation

Let’s be honest – no one expects to lose weight on vacation (what fun is that?). Enjoy yourself while keeping your healthy habits in mind by utilizing the portion plate when dining out and finding a way to incrorporate movement into your day (walk, local gym, swimming, and more).

6. Alternate Alcoholic Drinks with Water

Keep hydrated and keep the calories low with this trick. Even better, choose a low calorie drink like a spiked seltzer over a beer.

7. Cut Out Sugary Drinks

This includes sodas, sweet teas and juice. Cutting out two sugary drinks per day could result in losing over half a pound per week. Remember, these count in the carb portion of your plate. Try regular, or infused or sparkling water for best results!

8. Schedule your workouts on Sunday

Take a look at your week ahead and schedule your workouts ahead of time. Write it down in your planner and reschedule if you have to – just like you would a doctor’s appointment.

9. Let your hunger and fullness drive your choices

Recognizing your hunger and fullness cues is the key to dining out on vacation and eating at BBQs/weddings. On a scale of 1-10 try to eat when you are at a 3-4 and eat until you are a 6-7. Avoid being ravenous going into a meal, this will put you at risk for overeating.
Want to know more? Your first 15 minute phone appointment is FREE! Set up your appointment here.

Blush Nutrition One Day Meal Plan

I shared some of my healthy eating tips for the New Year with Scene on 7 on Monday. Learn how to spot a fad diet, how to have a healthier 2018 and my cauliflower rice burrito bowl recipe (featured at the end of this blog post)!

I am a firm believer in meal planning to help you reach your health and wellness goals! Through Blush Nutrition, I offer custom meal planning for my clients complete with recipe books and grocery lists. Check out my sample One Day Meal Plan below!

D I R E C T I O N (2).png

Blush Nutrition One Day Sample 1550 Calorie Meal Plan

Breakfast 7:00AM 6oz Vanilla Greek yogurt with ½ cup blueberries and 1oz almonds (286 calories)
Snack 9:30AM 1 medium apple and 2 Tablespoons natural peanut butter (216 calories)
Lunch 12:30PM Pomegranate Grilled Chicken Salad: 2 cups baby spinach, ½ cup pomegranate seeds, 1oz fat free feta cheese, 3oz grilled chicken breast (no skin) and 2 Tablespoons light balsamic vinaigrette dressing (486 calories)
Snack 3:30PM Balanced Breaks® Gouda Natural Cheese with Honey Roasted Peanuts and Dried Cranberries (170 calories)
Dinner 6:30PM Cauliflower Rice Burrito Bowl (386 calories)
  1544 Calories Total*

* To find out your individualized calorie recommendations please consult a physician or Registered Dietitian

Cauliflower Rice Burrito Bowl

Serves: 1

Ingredients:

  • 1 Tablespoon olive oil
  • ½ Cup bell pepper slices
  • ½ cup onion slices
  • ½ teaspoon black pepper
  • 5oz (½ Package) Steamfresh Cauliflower Rice, cooked
  • ¾ Cup (half 15.5oz can) low sodium black beans, rinsed
  • ½ Cup grape tomatoes
  • 1 100 calorie guacamole package
  • 1oz reduced fat Mexican cheese (optional)

Directions:

  1. In a sauté pan over medium heat, add the olive oil, bell pepper slices, onion slices and black pepper. Sautee until vegetables are cooked, about 3-5 minutes. Remove from heat.
  2. In a large bowl add the riced cauliflower. Add the black beans in the upper left corner, the grape tomatoes in the upper right corner, the sautéed peppers and onions in the bottom left corner and the guacamole in the bottom right corner.
  3. Option to top with reduced fat Mexican cheese, mix, and serve!

Nutrition Facts (1 serving, without cheese): 386 Calories, 24.8g Total Fat, 3.3g Saturated Fat, 0g Trans Fat, 0g Cholesterol, 524mg Sodium, 36.5g Total Carbohydrate, 10.8g Fiber, 10.1g Sugar, 9.7g Protein

Want to know more about my custom meal planning services? Contact me to set up your FREE 15 minute appointment!