Greenville Restaurant Week 2019 Dietitian Picks

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Photo Credit: Jianna

It’s Restaurant Week again in South Carolina! Here in the upstate there are tons of local restaurants offering special 3-4 course menus from January 10th – 20th 2019.

I love this time of year to get out of the house (because these 20 degree nights are no fun) and try something new! However it does come at an interesting time, just ten days into the New Year. If you are focused on healthy eating habits but want to support Restaurant Week, this post is for you!

I’ve taken some time to look over the menus, and below are my top 10 healthy picks for this year. I chose these options using the portion plate concept. I was searching for options prepared using a healthful cooking method, featuring lean meat or fish, lots of vegetables, and whole grains. (Note: I was not given nutrition facts for any of these dishes, and these recommendations are based on the menus descriptions from each restaurant. This blog post is not sponsored by Greenville Restaurant Week nor any specific restaurant. All opinions are my own.)

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Photo Credit: Tupelo Honey Cafe

But before we get started, I wanted to share my tips for Restaurant Week:

1. Choose if it’s an 80% or 20% meal. These are my personal healthy restaurant week menu picks, however I am totally down for some She Crab Soup and Mac and Cheese every now and again. It’s important to think about your week, and your goals, and decide if you want this particular meal to be an “80% meal” or a “20% meal.” What does that mean? I work with all of my clients to find a balance between functional and fun foods – without cutting anything compeltely out – you can read more here. So, these picks below would be considered an “80% meal” or a healthy option, but of course there is a time and place for fun foods as well!

2. Use the fullness scale to pace your eating. Three to four courses is a LOT of food! I would recommend checking in with yourself regularly, and being sure to eat until you are a 6-7 on the fullness scale (with 10 being overly stuffed and 1 being ravenous). This will make sure you are not uncomfortable when leaving the restaurant, and keep you feeling great!

3. Get a box for dessert or split it. You will see my picks below focus on the appetizers/main course, without a mention of dessert. Chances are you will fill up on the first two courses, and I would recommend splitting the dessert with a friend/family member, or bringing dessert home to eat or share later!

So without further ado….

10 Greenville Restaurant Week 2019 Dietitian Picks

  1. Basil Thai: Fresh Basil Rolls + Basil with chicken/shrimp/tofu
  2. Generations Bistro and Bar: Seared Tuna Poke + Fresh Pasta Pesto Primavera
  3. Ji-Roz: Greek Salad + Rabbit Stifado
  4. Jianna: Grilled Pear Salad + Sea Scallops with Farro, Kale, Carrot and Citrus
  5. Larkins on the River: Larkin’s House Salad + Mahi Mahi with stone-ground yellow grits, and roasted cauliflower
  6. Lazy Goat: Beet & Goat Cheese Salad + Marinated Pork Tenderloin with Polenta, and Roasted Root Vegetables
  7. Nose Dive: Tuna Poke Bibb Wraps + Cedar Grilled Salmon with Jasmine Rice, and  Braised Bok Choy
  8. Rick’s Deli & Market: Gourmet Greens + Herb Crusted Salmon with Vegetable Medley
  9. The Farehouse: Kale Salad + Trout dip with veggies + Seared scallops with pomegranate sauce over roasted root vegetables, and parsnip puree
  10. Tupelo Honey Cafe: Slow Roasted Beet Salad + Spiced Blistered Vegetables + Charred Broccoli with Kale (V)

Have questions about healthy dining out options, or want to learn more about my concierge nutrition packages? Send me a message here!

 

10 Healthy Afternoon Snack Ideas

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The 3pm hunger strike is real! t’s been a long day, you ate lunch 3-4 hours ago and it’s not time for dinner yet. Your afternoon “snack attack” can make or break the rest of your afternoon, either giving you a major sugar high and energy crash OR giving you sustainable energy through the rest of your work day!

But exactly how do you get this “sustainable snack energy?”

By combing healthy carbohydrates, protein and healthy fat.

The healthy carbs will spike your blood sugar up giving you that energy boost you need, and the protein and healthy fat will sustain your energy until dinner time.

10 Healthy Afternoon Snacks

  1. 1 small apple + ¼ cup unsalted nuts
  2. ½ banana + 2 Tablespoons of natural peanut butter
  3. 1 small orange + 1 string cheese stick
  4. 1 cup raw vegetables + 2 Tablespoons hummus
  5. 6oz of Greek yogurt + ½ cup fresh berries
  6. 3 cups air popped popcorn + 1oz cheese
  7. 1 hard-boiled egg + ½ medium orange
  8. 3 celery stalks + 2 Tablespoons natural peanut butter + 1 Tablespoon dried cranberries
  9. 1 cup diced watermelon + 1oz feta cheese
  10. 1 piece of Ezekiel toast + ¼ avocado

As always, be sure to plan your meals and snacks with the Blush Nutrition Meal Planner ahead of time to stay on track! Happy afternoon snacking!

(This blog was originally published by Brittany L. Chin Jones, MS, RD, LD for Pure Barre Corp LLC)

The 2018 Healthy Holiday Gift Guide is Here!

Healthy Holiday Gift Guide 2018

The holiday gift giving season is here 🎄

This year instead of buying your loved one another sweater or scarf, give the gift of health! Check out my Healthy Holiday Gift Guide with options for everyone on your list.

For your busy friend or family member

One week of Freshly meal delivery!  There a lot of meal delivery services to choose from, but for your ulta busy friend/family member there is nothing like healthy prepared meals delivered to your doorstep. Freshly offers healthy pre-made meals that you pop into the microwave for an easy lunch or dinner! Perfect for the busy parent, professional (CPAs love this during busy season!), or new college grad living on their own.

For the office

This holiday season don’t be the third person to send chocolates or popcorn to the office, check out these unique and healthy KIND Holiday Cubes! I have been a member of the KIND nutrition collective for a couple of years now, and I love their products. Not only are they a delicious snack, but they are also filled with healthy fats and protein to fight the afternoon slump.

For the pizza lover

Pizza doesn’t always have to be a treat meal, and these pre-made cauliflower pizza crusts by Cali’flour foods are gluten free and low carb! Top each pizza with your favorite cheese, veggies, and lean protein for an easy Friday night dinner.

For the cook

Some of my favorite healthy kitchen gadgets include: an air popper to make your own healthy snack at home, a sous vide for percise cooking, and of course an Instant Pot for quick cooking grains and one pot meals! Not sure if they have these already? Check out our Meal Planning Bundle featuring healthy recipes and a weekly meal planner.

For the one who is stressed out

Stress has been scientifically proven to promote disease and weight gain. Research has shown that meditation for even a couple minutes per day can decrease stress. The Calm App has been named Apple’s App of the Year and Editors’ Choice by Google Play. Get them a 1 year membership here, or turn it into a gift basket by adding on the Calm Sleep Mist , and Calm Work Book as well!

For the fitness lover

We all know how important stretching and foam rolling is, but few of us take the time to actually do it. Help your friend or family member feel better, prevent injury, and improve performance with this TriggerPoint Grid Foam Roller! The design is modeled to feel just like a massage therapists hands, and comes with an online video library as well.

For the subscription  box addict

Subscription boxes are great, but you tend to end up with a lot of mini-samples – not with FabFitFun! They offer 8-10 FULL SIZE samples of high end products with each box valued over $200. BONUS they also get access to FABFITFUNTV with free workouts. Give a gift subscription here.

For the person who has everything

Sometimes gifts of experiences that we would never give to ourselves are the best gifts. I love the Spa Finder Gift Card  because it allows your friend or family member to find a spa near them and treat themselves to some self care, whether it is a massage, mani/pedi, or a facial.

For a healthy 2019

Gift the gift of health this holiday season with a Blush Nutrition Gift Card. Blush Nutrition gift cards are available for any amount and can be redeemed for a la carte appointments or any nutrition coaching and meal planning package.

Wishing you a healthy and happy holiday season!

 

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

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You asked for a healthy potato dish for the holdiays, and I delivered!

Recently on Instagram, I asked what was the dish that you looked forward to the most during the holidays, and mashed potatoes got one of the top votes. However, this dish that is traditionally made with lots of butter and heavy cream doesn’t have to be completly tasteless when you make it healthier. Here I came up with a time efficient to roast a whole clove of garlic to add in with all of the other ingredients which not only has a great flavor, it also makes your house smell incredible.

I also cut the carb count on this recipe by using half gold potatoes, and half caulfilower. The texture and falvor is amazing, and your guests/kids won’t be able to tell that they are also getting in some non-starchy vegetables! I left the skins on the potatoes for added fiber and texture, but if you want to peel them instead that definitely is an option too.

Check it out below:

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

Serves: 10

Ingredients:

  • 1 head garlic, cloves separated, left in skin
  • 1/3 Cup + 1 Tablespoon extra-virgin olive oil, divided
  • 2 teaspoons ground black pepper
  • 2 pounds golden potatoes, skins on, cut into 1″ chunks
  • 2 pounds cauliflower florets (about 2 heads)
  • 2/3 Cup 1% milk
  • 3 Tablespoons organic unsalted butter
  • 1 teaspoon salt
  • 1 Cup chives, sliced

Directions:

  1. Preheat oven to 400F.
  2. Place the separated garlic cloves in the middle of a sheet of foil. Drizzle with 1 Tablespoon of the olive oil.
  3. Wrap the foil around the cloves creating a little pouch.
  4. Place the pouch in the oven until cloves soften and you smell the aroma of garlic, about 30-40 minutes. Remove and let cool.
  5. While garlic roasts, in 7- to 8-quart saucepot, place the potatoes with enough water to cover it by 2 inches. Partially cover, and bring to a boil. Reduce heat, and for simmer 10 minutes.
  6. Add the cauliflower florets, and bring to a boil again. Reduce heat, partially cover, and simmer for 20 minutes or until the cauliflower is very tender and can be cut with a wooden spoon.
  7. Drain the potatoes and cauliflower and return to the pot.
  8. Meanwhile, in small microwave-safe bowl, microwave the 1% milk and butter on medium high for 1 1/2 – 2 minutes or until the butter has melted. Add the remaining 1/3 cup olive oil.
  9. Squeeze the roasted garlic cloves from skins into the potatoes and cauliflower mixture. Add the butter mixture to the potatoes and cauliflower along with 1 teaspoon salt and 2 teaspoons black pepper.
  10. Mash the potatoes and cauliflower with a potato masher or hand mixer until very smooth. Mix in chives with a wooden spoon.
  11. Serve immediately, or hold until service at 135 degrees.

Nutrition Facts (1 serving): 232 Calories, 15.9g Total Fat, 5.8g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 268mg Sodium, 21.7g Total Carbohyrate, 5g Fiber, 4.4g Sugar, 4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

 

Easy Honey Roasted Rainbow Carrots

Want to know my #1 tip for your upcoming Thanksgiving, Friendsgiving, or office Holiday potluck?

BYOV: Bring your own veggies!

Making 50% of your plate non-starchy vegetables helps keep the nutrition and fullness up, while controlling the portion size of the fun foods that we only see during this time of year.

If you are still looking for an easy and healthy dish, check out my Honey Roasted Rainbow Carrot recipe. With only 5 ingredients, you can easily throw it together to get some color on the table!
I used the pre-peeled Les Petites Carrots of Many Colors from Trader Joe’s for this recipe, but any rainbow carrots will do. This recipe is written for 4 servings, but can easily be doubled to serve 8 for a larger party.

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Honey Roasted Rainbow Carrots

Serves: 4

Ingredients:

  • 1 pound of fresh rainbow carrots, washed and peeled
  • 2 teaspoons olive oil
  • 1 teaspoon honey
  • 1/2 Tablespoon fresh thyme (or 1 1/2 teaspoon dried thyme)
  • Black pepper to taste

Directions:

  1. Preheat the oven to 375 degrees F. Coat the bottom of a rectangular or oval baking dish with olive oil cooking spray.
  2. Place the carrots in the baking dish, followed by the olive oil and honey. Toss the carrots to coat with the honey mixture, and spread in a single layer. Sprinkle with thyme and black pepper to taste.
  3. Bake for 30-35 minutes, until the carrots are cooked and browned around the edges.
  4. Serve the carrots whole, and enjoy!

Nutrition Facts (1 serving): 74 Calories, 2.4g Total Fat, 0.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 88mg Sodium, 12.5g Total Carb, 2.8g Fiber, 8.2g Sugar, 1.4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

Sage Brown Butter Cauliflower Gnocci with Mushrooms, Spinach, and Chicken Apple Sausage

Trader Joe’s new Cauliflower Gnocci is ALL the rage this year! So many of my clients have tried it and logged their meal in their Healthie food logs, that I just had to give it a try.

I love the flavors of fall, and also healthy one pot meals dish that takes less than 20 minutes to make. With only 6 ingredients, you can’t go wrong. Check out the full recipe below!

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Sage Brown Butter Cauliflower Gnocci with Mushrooms, Spinach and Chicken Sausage

Serves: 4

Ingredients:

  • 1 1/2 Tablespoons organic unsalted butter
  • 10 Chopped sage leaves, washed and patted dry
  • 2 Packages Frozen Trader Joe’s Cauliflower Gnocci
  • 8oz Sliced baby bella mushrooms
  • 4 Pre-cooked chicken apple sauasges, cut into half moons
  • 2 Cups Baby spinach (1/2 5oz bag)
  • Black pepper, to taste
  • Garlic powder, to taste

Directions:

  1. Heat a large cast iron skillet to medium heat. Add the butter and let it melt, about 1 minute. Add the sage leaves and fry the sage in the butter for 2-3 minutes until fragrant.
  2. Add the bags of the frozen caulfilower gnocci and the sliced mushrooms to the skillet. Toss to coat in the sage butter. Cover and cook 5-7 minutes.
  3. Add the spinach, chicken apple sausage, black pepper, and garlic. Cover and cook another 5 minutes until the spinach is wilted and the gnocci is fully cooked through.
  4. Place in 4 bowls and serve!

Nutrition Facts (1 serving): 392 Calories, 15g Total Fat, 5g Saturated Fat, 915mg Sodium, 38.2g Total Carb, 10g Fiber, 1g Sugar, 20.4g Protein

Have you tried the caulfilower gnocci yet? Let me know your thoughts in the comment below!

Healthy After School Snacks

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Thanks everyone who came out to my Atheta G!rl Greenville healthy after school snacking workshop! We made these adorable and healthy butterfly snack bags (click here for the recipe) and reviewed healthy snack tips. Check them out below!

5 Tips for Healthy After School Snacking

  1. Snacking won’t ruin dinner! After school, you might feel like don’t want your child to eat so much that they are not hungry for dinner – however feeding your child a small, healthful snack after school can help to boost their metabolism, keep blood sugar from getting to low before dinner, and ensure that they are consuming adequate nutrients for their growing bodies!
  2. Focus on Protein + Produce. Whether it is carrots and hummus, yogurt and berries, or an apple and peanut butter – combining a protein with produce will help your child to build strong muscles and also ensure that your child is consuming key vitamins, minerals, and fiber.
  3. Go for Whole Grains! Choosing a whole grain snack such as whole wheat crackers, brown rice cakes, or whole air popped popcorn will ensure that your child is receiving adequate fiber, carbohydrates, protein, and a wide range of vitamins and minerals. These snacks will help slow digestion to stay fuller for longer, control blood sugar levels, and help with regular bowel movements.
  4. Low-Fat Dairy: The one and done. Consuming an after school snack containing low-fat dairy such as low fat yogurt, a low fat cheese stick or a glass or skim milk will ensure that your child is receiving the necessary calcium to help build strong bones and teeth, as well as carbohydrates + protein. Our bones can be seen as a “Bank of Calcium.” If calcium is not deposited over time, it will be withdrawn and used in different areas of the body. Consuming a low-fat dairy snack can ensure that your child is receiving adequate Calcium and Vitamin D for building strong bones!
  5. Get The Family Involved! Having your child involved in picking their snacks can help them build confidence and ownership in what they are eating. Bonus – they will take these healthy habits into adulthood with them too!

Questions? Contact Brittany to set up your FREE 15 minute appointment today!

Meet the Fall Blush Nutrition Intern: Taylor!

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This is my 7th year as a dietetic internship preceptor for Winthrop University, and I am SO excited for this year because it’s my first time taking interns in private practice! In the past I have taken interns while working in outpatient clinical and food service, but I am very excited to show my interns what being a dietetics intrepreneur looks like.

I’d like to introduce you to Taylor, who is interning with me this August/September. Keep reading to learn more about his background, interests, and being an #RD2Be. Be sure to tune in on Thursday September 6th for his Instagram story takeover!

Meet Taylor

Q: You are a dietetic intern at Winthrop University. Tell us a little bit about this internship and the requirements to become a Registered Dietitian.

 

A: Getting accepted into a dietetic internship is a required process that you have to go through in order to become a Registered Dietitian. You must first complete a bachelor’s degree and receive a verification statement from a school accredited by the Accreditation Council for Education in Nutrition and Dietetics. You then have to get accepted into a dietetic internship and complete a minimum of 1200 supervised hours through an accredited program. Once you complete your 1200 supervised hours, you are then eligible to sit for the Commission on Dietetic Registration national exam to become a Registered Dietitian. Registered Dietitians must gain licensure in their state of practice, and commit to a minimum of 75 hours of continuing education every 5 years.

Q: Where did you complete your Undergraduate studies?

A: I received my Bachelors of Science and was a double major in nutrition science and dietetics at the University of Georgia. Go Dawgs!

 
Q: What is your dream job?

A: My dream job is to work as a sports dietitian for a major professional sports team.

 
Q: Why did you choose to go into the dietetics field?

A: As a former competitive high school wrestler, I was able to first-hand experience the alleviating properties of nutrition. From struggling with disordered eating, to simply athletic performance, changing my eating habits completely changed my life as an athlete and a person.

I chose dietetics because I want to help people understand that nutrition doesn’t have to be as complex as we might think. I want to help people implement basic lifestyle and nutrition practices that they can carry with them for the rest of their lives to sustain long term success.

 
Q: You live a healthy lifestyle everyday and also love fitness. Tell us about your experience being a group fitness trainer.

A: Being a group fitness trainer has been one of the most rewarding experiences I have ever had. I have had the opportunity to train a variety of people from ages 5-85. Through this, I have had the privilege to watch and assist people of all ages and fitness levels in overcoming boundaries and achieving goals that they never thought they could. From someone getting their first push up to someone squatting 400 lbs, I love watching people push their limits, motivate each other, and understand that physical activity is for everyone regardless of your size, shape, gender, or age.

 
Q: What’s your favorite food?

A: If I had to pick a favorite dish or food, I would say definitely sushi. If there’s a restaurant that serves sushi, I’ve probably been there.

 
Q: What are you must excited about working as the Blush Nutrition fall intern?

A: I am super pumped about getting to help people make small lifestyle changes that they can carry with them for the rest of their lives. Following Brittany’s expertise and methods, she sets up her clients for long-term success, and I am super excited to learn from her and her methods.

 

Welcome Taylor and thank you for all of your hard work this fall to continue to build the Blush Nutrition brand!

Want to know more about a Registered Dietitian vs. a Nutritionist? Read this.

A Review of Freshly by a Registered Dietitian

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Meal delivery services are all the rage right now! I mean who doesn’t like having food for the week delivered to their door?

By this point I have tried them all, and while a meal delivery service is a “nice to have” I have not found that it is a forever fix for many of my clients. That being said, it is great for a busy week, the first week back from vacation, or even if you are traveling for work and have a kitchenette where you are staying!

The latest meal delivery service I have tried is Freshly, and I have to say I really liked it! The main reason Freshly appealed to me is for my really busy professional clients who sometimes just don’t have time to make dinner. Their meals are gluten free, focus on using whole foods, and their nutritionals check out with what I recommend for my clients. The best part? You don’t have to cook! The biggest thing I always said about other meal delivery services is that the nutritionals were almost just as unhealthy as dining out, yet I also had to make it. I don’t know about you, but if I’m going to eat my day’s worth of carbs in one meal, I want someone else to make it for me 😂 Freshly is a balance between a delivery service with the ingredients to make a meal, and meals from the frozen aisle of the grocery store. They are made with fresh ingredients, and you can just pop them in the microwave or toaster oven. They are obviously better tasting and quality than frozen meals, and their calories are more optimal  too. Is anyone really ever satisfied from a 250 calorie frozen meal? I think not.

As I mentioned above, the nutritionals really check out, and many are carbohydrate controlled, and the saturated fat is pretty low. They are also very moderate in sodium (which is rare for prepared meals) and I love this about Freshly – they give you seasoning options right on the package!

Keep reading for a glimpse into my first week of the Freshly meal delivery service!

NOTE: Just like any other meal delivery service it auto renews and until you manually cancel they will keep delivering and keep charging you. You can skip several weeks at a time, but it’s something to be conscious of! 

IMG_4245MOROCCAN CHICKEN with Cauliflower Couscous

I think this was our favorite meal of the week! The cauliflower couscous was very rustic, and had a lot of texture. The sauce had amazing flavor and the chicken was very moist.

 

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CHICKEN & RICE PILAF with Green Beans & Carrots

The chicken was also very moist, and the veggies were very tasty all mixed in with the sauce.

 

IMG_4251GRILLED CHICKEN RISOTTO with Spring Peas

This was the meal that was probably the highest and saturated fat and carbs, however that was to be expected with risotto! The rice was very creamy, and the chicken was moist. Being a dietitian I really wanted a non-starchy vegetable with this one!

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SAUSAGE & PEPPERS with Tomato Rice

My husband had this one, and I didn’t get to try it, but it wasn’t as good as the Moroccan chicken he had the day before. The vegetables seemed overly cooked and he didn’t love the tomato sauce.

 

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BUFFALO CHICKEN BREAST with Loaded Cauliflower

I LOVE the idea of loaded cauliflower than potatoes here, and it keeps the carbs down and keeps the nutrients high (though the saturated fat is higher from the bacon and cheese here). The chicken left some to be desired though, as it just tasted like hot sauce on chicken – but maybe that’s because it’s not fried (which is a good thing).

 

 

 

IMG_4265ROASTED TURKEY with Quinoa Stuffing

WhileI had this meal in May and not around the holiday’s, it was very enjoyable! I loved the quinoa stuffing and the green beans were very crisp. The turkey was also moist and had a great texture and quality to it, and the gravy was good but not too much (I don’t typically like gravy).

 

 

 

Overall? I would recommend this to someone who is struggling to cook for one person and is trying to avoid eating out, or for someone who is looking to get through a tough week of work /travel stress. They were very good and the nutritionals really check out on this one!!

Have questions? Let me know!

 

Establishing Healthy Habits for Life

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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.