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Meal Planning made easy!


Planning meals for the week can save time & money. It can also save calories, seeing as most last-minute dinners usually involve take-out, delivery, or fast food. Meal planning can sound intimidating, but taking it one step at a time – and one meal at a time – can make it easier to fit into your normal routine.

How to start meal planning:

  • Spend 15-30 minutes on Sunday making a list.  Go through your cabinets and see what you have on hand already.
  • Start with the nights you already know your plans. Dinner with friends on Tuesday? Cross it off. Late meeting on Thursday? Crock pot meal.
  • Fill in the gaps. Start with favorite healthy recipes you know will be easy to throw together. Mix it up with a variety of chicken, vegetarian, or fish dishes.
  • Stay flexible and keep it simple. Plans may change, but a few eggs and vegetables (even frozen) can be whipped up into a quick dinner omelet.

Why should I have a healthy diet?

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of well being.

Studies have linked eating a typical Western diet—filled with red and processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders.

Eating more fruits and vegetables, cooking meals at home, and reducing your fat and sugar intake, on the other hand, may help to improve mood and lower your risk for mental health problems. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your Life.

While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. That means switching to a
healthy diet doesn’t have to be an all or nothing proposition.

You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel.

What’s the secret to weight loss?

6-weight-loss-secrets21

There is NO big secret to losing weight!  It won’t happen overnight.  There are no magic pills.  There are no detoxes that will make you lose weight.

The secret is eating healthy foods, exercising at least 30 minutes a day,  drinking at least 8 glasses of water a day, journaling your foods and being consistent!  That’s it!

Seems like all you hear in the media is how to lose weight fast!  So many different options to chose from, so many different quick schemes.  The truth is while you  may see a few pounds lost within the first couple of days, it is mainly water weight.  And once you stop consuming your “quick weight loss product” you are more likely to gain the weight you lost plus some!

  • Shoot to eat every 2 1/2 – 3 hours
  • Shoot to eat less processed foods & more natural foods
  • Shoot to have complex carbs, lean proteins & healthy fats at each meal.
  • Exercise for at least 30 minutes every day ~ shooting for cardio & strength training exercises
  • Drink at least 8 glasses of water a day
  • Write down every bite of food and every drink EACH and EVERY day!

Bye Bye…..Negativity

How many times have you questioned yourself in the middle of workout ~ “Why am I doing this?  I’m not seeing any progress?”?  How many times do you have the conversation ~ I can’t keep up, I’m not doing the exercise correctly, holy cow my legs are on fire?

Internally we have a fire burning ~ burning to make us better, stronger, faster, healthier!  Whatever that fire is, keep sparking it to make your fire burn before, during & after your exercise!

Every day, every workout, YOU have the choice to get those negative thoughts from your head.  You have to make the choice!  You have to keep your eyes on the goal!   You have to stay focused!  Yes it will be HARD.  Yes you will find a challenge along the way.  But it will all be worth it!  JUST. KEEP. PUSHING. FORWARD!

Transitioning into healthier eating lifestyle

 

There are more & more fad diets on the market these days & so many people desperate to find the right “one” that works for them.  But in reality what they are doing is actually harming themselves.  Here is a great 8 week transition into a healthier eating lifestyle, rather than viewing it as a diet!  

Source: Beachbody Continue reading

Manageable Goals Key to Successful Changes in New Year

So you have good intentions of sticking to your New Years resolutions and then by day 3 or 2 weeks in or even 3 months, you start getting bored with it and you want to stop eating healthy and stop exercising!  Here are some ways to help make those resolutions stick:

  • Set Realistic Short Term Goals
  • Plan Ahead
  • Stick to the Plan
  • Schedule in Exercise
  • Get Adequate Sleep
  • Stay Hydrated
  • One Change at a Time

Change is never easy. But by making some small changes today, and building to larger ones down the road, you can realize your goals. Remember — no matter HOW you start, don’t be afraid TO start!

 

Consistency wearing off?

We all have experienced it – we make the resolutions for the New Year, stick with them for a week, a month, maybe even 3 months.  But then it just happens, we slowly back off from them until we are not making any progress towards achieving them.  Try these tips for making resolutions stick:

  • Keep it simple. Big resolutions can become discouraging. Try making them more manageable by breaking them into
    small daily or weekly goals.
  • Keep your mood in check. If you only focus on the negative it will get you
    down. Spin your goals in a positive way by stating the good habits
    you want to start.
  • Make it actionable. Vague resolutions are hard to accomplish ~ put some power behind your intention by designing it to be doable.
  • Journal it. Writing down your progress will keep you accountable.

12 Healthy Habits

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Received this email recently & found it very fitting — it is from Marc & Angel (www.marcandangel.com/)!!!

You should never be too busy to smile!!!!

1.  Smile at perfect strangers.

Don’t wait for people to smile ~ smile at them first.  Talk to someone you don’t know: straight from
your heart; give them a compliment.

2.  Pretend today is going to be a great.

Do so, and it will be.  A great attitude always leads to great experiences.

3.  Reflect on what’s good.

Appreciate all the good things in your life, no matter how small.
You already have some amazing things in your life, whether you realize
it or not. Take time every day, throughout the day, to thank life for all that it has given you, to
thank others for what they give you, to be grateful.

4.  Use personal strengths to get things done.

Everyone possesses unique personal strengths.  We all have different
talents and skill sets.  The state of completion always creates a sense of achievement.  If this achievement is based exclusively on your personal ability to get the job done, the psychological rewards are priceless.

5.  Use your imagination.

How is it that we are born knowing how to enjoy life, and yet after learning all of the wonderful things we adults learn, we somehow forget how to have fun?  It’s almost like we get dumber in this regard as we get older. The solution?  Counteract the aging process with the full power of
your imagination.  You don’t have to pretend bananas are rocket ships – although that would be fun – but try to imagine something that makes you smile at least once a day.

6.  Create something.

Creation is a process like none other.  Putting to use your innovative faculties and constructing something with your own two hands will leave you with an indescribable sense of wholeness.   There really is no substitute for it.  The only caveat is that it must be related to something you actually care about.  If you are creating financial plans for clients all day and you hate it, then that’s not going to work.  But if you can find something you love, and create something related to it, it will make all the difference in your life.

If you haven’t created something in a while just for the sake of creating, try it.  You will not be disappointed.

7.  Help someone else for a couple minutes.

In life, you get what you put in.  When you make a positive impact in someone else’s life, you also make a positive impact in your own life.  The more you help others, the more they will want to help you.

8.  Share your lunch break with a close friend.

Get out of the office, away from your work and spend 30 to 40 minutes eating and socializing with someone you care about.

9.  Get rid of one thing a day.

We have so much clutter surrounding us at any given moment and we’ve become so accustomed to it that we no longer notice how it affects us.  If you start cleaning up some of that external clutter, a lot of internal clutter will disappear as well.

Choose one needless item each and every day and get rid of it.  It’s that simple.  It might be difficult at first, so expect some resistance.  But after some time you will begin to learn to let go of your clutter tendencies.

10.  Meditate.

Meditation is the art of focusing 100% of your attention in one area.  The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.

On a general level, meditation helps you slow down, accept the moment you are in and achieve a higher sense of presence.  If you use meditation as a form of relaxation, it really doesn’t take long for you to start feeling the positive effects.

11.  Avoid negativity and negative people.

Don’t belittle yourself and don’t put up with people who try to belittle you.  You are as capable as you believe you are.  There will always be obstacles, but if you think positive thoughts and seek solutions, you can accomplish what others say is impossible.

12.  Enjoy the moment.

This moment is your life.  Enjoy it.

Whatever you’re doing, regardless of the circumstances, pay attention and appreciate it.  Reading, writing, talking with a co-worker, taking a shower, walking up stairs, eating, washing dishes, sweeping, etc.  These small moments make up a huge portion of your life.  They can be
enjoyed if you open your eyes and ears, and pay attention to what you’re doing.  Happiness is found with steady awareness.

 

How to maintain a weight loss

weight loss, personal trainer, nutrition

10 ways to help you maintain weight loss

  1. Do at least 30 minutes of high intensity interval training or 45 minutes of steady cardio
  2. Consistently eat a low calories diet
  3. Eat breakfast
  4. Weigh yourself once a week, same time, same day, same situation
  5. Maintain a consistent diet during the week & on the weekends
  6. Keep social ~ make sure you are taking some time for you, to rest, recharge & refresh!
  7. Restrict the number of times involving uncontrolled eating
  8. Prevent small regains from becoming larger gains
  9. Develop a strategy for emotional eating & overeating
  10. Make sure you are drinking water daily!

The big secret to weight loss

6-weight-loss-secrets21-300x153

There is NO big secret to losing weight!  It won’t happen overnight.  There are no magic pills.  There are no detoxes that will make you lose weight.

The secret is eating healthy foods, exercising at least 30 minutes a day,  drinking at least 8 glasses of water a day, journaling your foods and being consistent!  That’s it!

Seems like all you hear in the media is how to lose weight fast!  So many different options to chose from, so many different quick schemes.  The truth is while you  may see a few pounds lost within the first couple of days, it is mainly water weight.  And once you stop consuming your “quick weight loss product” you are more likely to gain the weight you lost plus some!

  • Shoot to eat every 2 1/2 – 3 hours
  • Shoot to eat less processed foods & more natural foods
  • Shoot to have complex carbs, lean proteins & healthy fats at each meal.
  • Exercise for at least 30 minutes every day ~ shooting for cardio & strength training exercises
  • Drink at least 8 glasses of water a day
  • Write down every bite of food and every drink EACH and EVERY day!