skinny

Shift your focus from getting skinny to getting healthy.

 

who you are

 

Know who you are and what you stand for. Never, ever give someone else the power to define you.

 

edna mode 2

 

Have you already broken your New Year’s resolution? Do NOT beat yourself up! Start fresh today. Instead of making long term goals begin with just today. If you go the next 24 hours and accomplish your New Year’s resolution then you are a completely different person at the end of that 24 hour period. You have become someone who doesn’t smoke or who eats healthy or who doesn’t eat junk food or whatever. The next day make the same decision. Then the next day and then the next.  Pretty soon those 24 hour goals turn into something that will become a permanent change.

 

celery benefits

 

Think celery is devoid of nutrients? Think again! Celery is high in vitamin C,  helps to lower blood pressure and tastes delicious. Hooray for celery!

 

prettiest

 

Want to look better in the New Year? Do whatever it takes to be happier! Happy, smiling people are definitely more attractive. But what if you don’t know what makes you happy? One method to discover this is to think about the activities you enjoyed as a child. Did you love sports? Were you having fun while you were putting on plays for your family? Did you absolutely love art class? Maybe you walked around the house singing all the time. As we get older we sometimes put the activities that are fun on the back burner. Work, family obligations and the never ending to do list all tend to take top priority. Today explore ways you can set aside time to do something that brings you joy. Not only will you feel better but you’ll look better too!

 

happy new year 2015

 

2015 is here! Does the arrival of a new year give you a sense of excitement? Do you feel inspired to lose weight, get organized, get your finances under control or be a better manager of your time? Maybe all of the above? The new year brings with it the opportunity for a new beginning (or at the very least a sense of relief that the holidays are over).

How about this year we all take a different perspective on making changes? My plan is this: Instead of promising to make huge sweeping changes in my life I pledge to focus on today. On doing what I can in the present moment.

I’ve always believed that with goal setting it’s much more reasonable to set a series of smaller goals versus making big resolutions which you may have difficulty keeping over the long haul. You’ll have a much better chance of accomplishing those goals if you don’t try to do too much all at once.

So what can you do today to become an improved version of yourself in 2015? Start by making a list of what you would like to accomplish over the next 365 days.

  • Is losing weight on your list? Buy a journal and write down everything you eat for a week. Leave NOTHING out. This will really help you see what you are putting in your mouth and will assist you in making changes in your diet.
  • Want to improve your cardiovascular health? Looking to feel stronger in 2015? You don’t have to join a gym right now if you don’t have the funds or you’re concerned that you won’t actually use the service. If it’s not practical for you right now then that’s okay. All you really need is a good pair of athletic shoes! Go for a 30 minute walk or run today. Don’t think about how you’re going to find the time to do this every day. Just focus on getting out there and moving your body. Join a gym ONLY if you know you’ll actually use it on a regular basis.
  • How about being more organized this year? Don’t get discouraged thinking about how you’re going to make your house look like the cover of House Beautiful. Start by cleaning out that one drawer or a closet that’s really been bugging you. Toss anything that’s broken and donate or sell the rest of the stuff. Many times if you can simply start with something small that will give you the energy to tackle larger projects.
  • Looking to get your finances under control once and for all? Start by keeping track of every purchase you make this week. Many times doing this one task can help you discover where you’re being wasteful. Nothing gives you a taste of reality more than seeing it all in black and white.

Make 2015 the year you make changes gradually so you’ll really stick with them. Keep in mind that this doesn’t have to be a painful process! Decide to have fun with whatever you choose to do. If you go off track, don’t beat yourself up. Just get back up and start over. 2015 is going to be an incredible year for all of us!!

 

flu shot

 

It’s the height of flu season, y’all! Is it just me or does it seem like everyone is coming down with the flu? It’s interesting that the only recommendation you ever hear from the so called “professionals” in regard to cold and flu prevention consists of “wash your hands”.  No one ever seems to mention the importance of proper nutrition when it comes to wellness. A healthy diet is essential in maintaining a strong immune system. Other lifestyle choices like getting enough sleep, exercising and drinking plenty of water are also important in order to function at an optimal level. If you want to keep those nasty bugs at bay this winter then make sure to incorporate lots of fresh veggies and fruits into your diet. Eliminate or at least cut down on processed foods. Watch the sugar intake as well. Let’s all ring in 2015 feeling strong, healthy and happy!

 

fear
As we get closer to New Year’s our thoughts tend to be ones of change. We all want 2015 to be the best year ever. THIS will be the year we finally get organized, lose weight, start working out, etc. So what stops us from accomplishing our goal? Why do many of us give up before we even start? It’s fear. Fear of change, fear of failure, fear that others won’t approve of what we’re doing, fear that we will be judged, fear that we will actually accomplish our goal and THEN WHAT?

What if, instead of letting fear dictate what we do, we just embrace it? Use fear to motivate you and help you accomplish your goal. Consider the idea that if you are feeling fearful, that means you are moving out of your comfort zone. This is a very good thing. No one ever accomplished anything significant by staying nice and warm and safe and cozy confined to the circle of their own comfort zone. Discomfort will propel you straight toward becoming a better version of yourself. Fear’s here? Welcome it to the party.

 

The holidays are here! It’s such a fun time of year. I absolutely love the feeling in the air during the holidays. Gathering together with friends and family, feeling appreciation for all that we have and a general feeling of goodwill are commonplace this time of year. I also find that people I encounter are simply more cheerful around this time.

This is also a time of holiday parties, festive meals with family and lots of holiday treats everywhere you go. Temptation abounds everywhere now! It’s prime time to get derailed on the healthy eating you do all year. I know from personal experience that it’s challenging to turn down all those yummy looking holiday goodies. It seems like there’s a party or some sort of eating centered activity every other day from Halloween through New Year’s!

So what should you do to keep yourself from putting on those extra pounds during this time of year? Some would have you believe that it’s inevitable and that you should just give in and worry about losing weight in January. Don’t fall for it! You’ve worked hard to get to where you are. You can definitely get through the holidays and NOT gain weight. Here’s how:

  • If you’re going to a party or somewhere where lots of unhealthy food will be served then eat something before you go. Do NOT go to a party hungry. If you have something to eat then you won’t feel as tempted when you come face to face with the buffet table. You’ll also make healthier choices if you’re not starving.

  • Drink LOTS of water. Think you’re drinking enough? You very likely aren’t. Before you go out to that office party have a few glasses of water. It will fill you up, keep you hydrated and make it less likely that you will overeat.

  • Go easy on the alcohol. Look, I know it’s the holiday season. You’re entitled to an adult beverage on occasion. Try to keep it to one or two drinks and keep it to once a week. Alcohol adds a lot of additional calories. In addition, drinking tends to lower your inhibitions and makes it really easy to eat food you otherwise wouldn’t.

  • Begin your New Year’s resolution BEFORE the holidays. Sounds crazy, right? All the temptation to eat and I’m suggesting you start a healthy eating plan NOW? Think about it this way: Wouldn’t you rather get healthy and/or lose weight sooner rather than later? Why would you put it off until January? Beginning a healthy eating program now gives you the extra motivation to decline those cookies and holiday candy (aka Christmas crack). Plus, there are some great deals on meal plans this time of year. (check out the awesome deal on our menu plans by clicking here)

Eating healthy requires being mindful of what you’re eating. You can enjoy this time of year without overindulging and feeling horrible about yourself come January. So have fun, eat healthy and enjoy yourself this holiday season!

 

sore body

December 1st AND a Monday? Sounds like the perfect excuse to begin an exercise program, to start eating clean and to get healthy! Why wait until January to be the best YOU you can be? Why not start now? By January 1st you’ll feel so much better! And it doesn’t mean you have to go out and run 5 miles or throw out every single unhealthy item in your kitchen. Go for a 20 minute walk. Drink an extra glass of water. Swap that unhealthy afternoon snack for something that is actually good for your body. Veggies and hummus, a Larabar protein bar, an apple and peanut butter or a small handful of nuts are a few foods you could begin to incorporate into your diet. Making these small changes in the beginning will soon turn into making bigger changes down the road. So…what change will YOU make today?

 

After Thanksgiving I think we’re all ready for a reset. Here’s how to get back on track:

 

Tips for a healthy weekend

 

 

How to eat clean during the holidays

It’s holiday season once again! Is it just me or does it seem like from Halloween to New Year’s it’s just one eating temptation after another?  It can be super difficult to resist the abundance of holiday goodies that pop up around this time of year. Here are some strategies that always seem to help me stay on track:

  • ALWAYS eat something before going to a holiday party. The plates of appetizers and dessert trays will be far less appealing if you eat a healthy meal at home beforehand. Even if you just have a protein bar in the car on the way there, that’s better than going to the party hungry.
  • Watch the alcohol intake. You can pack on serious calories with alcohol. And it’s not just obvious things like eggnog. Beer, wine and mixed drinks are all loaded with calories. If you really want to have a drink then consider it a cheat and have just ONE light beer or wine spritzer. Try to avoid drinking alcoholic beverages for the rest of the week.
  • When attending a holiday meal with family and friends, offer to bring something. I think people actually appreciate having a healthy alternative to all the junk that’s usually served at Thanksgiving and Christmas. Most people won’t even realize it’s a clean item!
  • Avoid “emotional eating”! It’s stressful this time of year with all the shopping,  expenses, visiting relatives, finding the perfect gift, traveling, etc.  Many times when we’re stressed we overeat and don’t even realize what we’re putting in our mouths. Find some time to relax with a cup of tea, meditate for 10 minutes or call a friend who always makes you laugh.
  • Keep up with your exercise routine! I know it’s tough this time of year to fit in exercise with the gazillion other things there are to do. Even if you just walk a few times a week, that’s better than nothing.
  • Weigh yourself daily. Some people advise against this but I’ve found it’s the best way to keep myself in check. It’s too easy to go into denial mode and simply ignore the scale. Seriously, wouldn’t you rather know NOW if you’re starting to gain weight rather than discovering in January that you’ve packed on 10 pounds?

Remember, it’s okay to indulge a bit every once in awhile. Life isn’t supposed to feel like deprivation – you’re allowed to enjoy yourself.  By practicing awareness while eating, you’ll not only get more pleasure out of eating, you’ll eat less as well!

 

 

how to keep it clean

 

How do YOU “keep it clean”? We have all developed strategies for maintaining our clean eating way of life. I have found that sometimes it ends up being the smallest tricks that keep me on the path of healthy eating. Some tips that have helped me tremendously throughout the years include:

– No eating after 8:00. I simply tell myself the kitchen is closed and I don’t go in there. If I absolutely MUST have something I drink a cup of peppermint tea. I’m not even sure why this works but it seems to help calm my food cravings in the evening.

– Get adequate sleep. This is a biggie. When I’m tired from lack of sleep I tend to eat the wrong things and at the wrong time. I also tend to graze more when I’m tired. Go to bed!

– ALWAYS eat breakfast. think about it this way: You’ve just gone several hours without eating. You need to eat something shortly after waking up. Skipping breakfast is like saying you’re going to drive from Florida to Texas without putting gas in the car. Even if it’s just a piece of toast with a bit of peanut butter, that’s better than nothing. Eating breakfast will also prevent you from overeating at lunchtime. Eat!

– Include protein at all meals and snacks. Protein makes you feel full! Great protein sources (in addition to meat) include nuts, Greek yogurt, cheese and eggs.

– Replace soda and juice with water. This is one of the best things you can do for your body. We all need to consume lots of water to aid digestion, flush out toxins, and stay hydrated throughout the day. Sodas and fruit juice are full of sugar and chemicals that do not belong in the human body. If you already have a serious soda addiction try gradually replacing one can of soda a day with a glass of  water. Then work up to replacing two cans a day with two glasses of water, and so on. You’ll feel so much better after you rid yourself of soda!

What tips help you to stay with your clean eating lifestyle?

 

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