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Declutter to Achieve Your Nutritional Goals – Clear Out Your Drawers

This month we have been cleaning the clutter from our kitchens in order to improve our nutritional habits.

Studies show that having an organized and clutter free kitchen makes us more likely to prepare healthy meals.

So far, we have cleaned out our refrigerator and our pantry. This week we are moving on to our kitchen drawers.

Having quick access to spatulas, measuring cups, measuring spoons, tongs, and potholders makes preparing a meal much easier than having to search through drawers full of broken utensils and bric-a-brac.

Over the next week, go through your kitchen drawers:

  • Throw away any broken utensils, melted spatulas, split wooden spoons, etc.
  • Stack measuring cups and measuring spoons. Try hooking them together with a pipe cleaner or carabiner clip.
  • Buy drawer organizers to sort silverware, serving ware, and utensils.
  • Toss out stained or worn towels and dishrags.
  • Next, be brave and tackle the “junk” drawer (it’s ok, we all have one). Get rid of pens that don’t work, separate paperclips, rubber bands, and batteries into plastic cups/baggies, throw away old business cards, coupons, and flyers. Sort and organize take away menus.
  • If you don’t use it or it doesn’t work get it out of your kitchen.

You will be amazed by how getting your kitchen drawers in order will make meal prepping time faster, easier, and more enjoyable.

That’s it for this week. Next week we will clean out your cupboards. Until then,

Happy Decluttering!

Review Previous Posts:

The Refrigerator

The Pantry


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Start Your Week with a Healthy Plan

Will you:

  • Take a walk after dinner every night this week?
  • Eat more vegetables?
  • Quit smoking?
  • Devote 10-15 minutes to your meditation practice each day?
  • Cut back on your alcohol intake?
  • Take a yoga class?
  • Eat slowly and mindfully?
  • Get 6-8 hours of rest each night?

Feel free to share your answers in the comment section below or on our Facebook page.


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Road Trippin’ Nutrition

Summer is here and that means, vacation time! If your summer vacation involves a road trip, you may be tempted to leave your good nutrition habits at home. But, with a little bit of preplanning you can have room in the car for your luggage and your nutritional goals.

Here are a few tips to help you stay on track on the road.

  1. Pack a cooler – Between luggage, golf clubs, beach umbrellas, and the floaty unicorn, space in the car can be limited, but leaving space in the front seat for a small cooler let’s you pack quick and healthy snacks that are easy to eat in the car. Pack snack size bags of bell pepper slices, carrot sticks, broccoli, blueberries, apple slices, raw nuts, or any other healthy finger foods. Protein bars or shakes, beef/chicken jerky, or freeze dried soy beans are great ways to add protein. Don’t forget to include a few bottles of water as well. Packing a cooler not only keeps your nutrition on point, but you will save time and money by not stopping to eat at less than healthy roadside establishments. For some inspiration, check out my Road Trippin’ Trail Mix recipe.
  2. Make smart convenience store choices – Eventually you are going to have to stop for gas. Fuel station convenience stores are full of snack options, unfortunately most of them are loaded with fat, sugar, and preservatives, but with a small amount of effort you can find healthy and tasty options. Most stores have refrigerated sections where you can find protein shakes, yogurt, fruit bowls, and my favorite, string cheese! If you simply MUST have some “junk food” opt for baked chips/cheese puffs, pretzels, or plain popcorn. Avoid the pitfalls of sugary drinks by choosing bottled water (I like sparkling water for variety) or unsweetened tea/coffee.
  3. Eat out smart – Healthy snacks are only going to get you so far down the road. You are going to have to stop somewhere to eat a real meal. Whether it’s a fast food joint or a roadside cafe, look for the best possible option when it comes to your nutritional goals. Most places have a few different salad options, even if a “salad” consists of lettuce, 2 tomato wedges, a slice of cucumber, and shredded cheese, add some protein and your good to go. If possible pass up the greasy burger and go for a grilled chicken sandwich instead. While you’re at it, only eat 1/2 of the bun or skip it altogether. It’s best to live without the fries, but it is vacation so if you must, order a small size and share it with your car-mate.
  4. Make a list of healthy options – Before you leave for your trip, make a list of potential snacks and meals. Having a list of healthy options handy when you go into the convenience store makes it easier to avoid the temptation of hot dogs and Twinkies. Also, do some research to find out what restaurants are on your route and what their menus offer. Make an effort to schedule your meal breaks at the restaurants with the healthiest options.

Your nutritional goals don’t have to stay at home when you go on vacation. With a little planning, you can make sure you have room for healthy habits and the unicorn floaty.

Wherever you roam, have fun, be safe, and have a happy, healthy trip!


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3 Tips for Preventing Vacation Weight Gain

Summer is here. For many of us that means weeks (or months) of dieting and extra trips to the gym to “get in shape” for our summer vacation. We cut the carbs, suffer through bowls of dressing free lettuce, trade our lattes for black coffee, and schlog through hours of treadmill interval workouts just so we can look good in our swimsuit, only to ruin our hard won efforts as soon as we reach our destination.

Summer vacation does not have to mean weight gain. Implementing 3 simple techniques can help you maintain your pre-vaca physique. All without giving up the food and fun of your trip.

Technique #1 – Eat slowly

Taking time to eat slowly and savor your meals can help prevent overeating. Research shows that people who eat slowly and mindfully, aka focusing on what you’re eating, consume fewer calories than individuals who scarf down a meal. Take time to enjoy every meal. You are on vacation after all, why not make the most of each moment including meal time.

Technique 1A – Take a bite of food then put your fork down. Savor the bite. How does it taste? What flavors do you notice? Do you even like it? If not, stop eating it. Chew slowly, swallow, take a breath, repeat.

Technique #2 – Eat until 80% full

Vacation often offers the opportunity to partake of foods we normally would not eat at home. Unfortunately, we often over do it by justifying it’s ok because we are “on vacation”. This is a sure way to regain pre-vacation weight losses. Eating until your a 80% full allows you to enjoy your favorite vacation foods while reducing the amount of calories you would ordinarily ingest. This applies to alcohol and sugary beverages as well. For example, if you would normally drink 3-4 alcohol drinks per day on vacation cut it back to 2-3 (or less).

Technique 2A – Ordering a variety of appetizers rather than an entree is a terrific way to sample all the culinary delights your destination has to offer while allowing you to eat smaller portions.

Technique #3 – Keep Moving

Vacation time can be a terrific excuse to skip your workouts, but it is those workouts that got you into summer shape to begin with, so don’t ditch them entirely. You don’t have to hit the gym. Walking can be a great way to burn calories while on vacation. Try walking to dinner rather than taking a cab, take a walking tour of the city, bike ride through the countryside, kayak around the lake, splash and play in the hotel pool, or create a 10-15 min HIIT routine you can do in your hotel room. Being active for 15-20 minutes or more each day while you are on vacation can go a long way in preventing vacation weight gain.

Staying healthy and keeping your weight in check while on vacation does not have to mean giving up trying and enjoying new foods or spending time locked inside the gym. Adding these 3 techniques to your vacation itinerary can insure you look as good (or better) after your trip as you did before.

Are you ready to learn more nutritional habits that can have you looking and feeling your best? Then our Nutritional Coaching program is for you! Visit our website to learn more and get signed up: I’m ready to feel great!

Have a happy, healthy vacation!!


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Meal Prep to Reach Your Goals

What ever your nutritional goals: weight loss, weight gain, eating more vegetables, or reducing your fat intake, taking time to preplan your meals or prep ingredients ahead of time is a great way to ensure you stay on track.

One of the biggest excuses I hear from clients about why the cannot follow their nutrition plan is, they don’t have the time or energy to cook. It is much easier to run through a drive through or pop a frozen pizza in the oven.

While a lack of time can be an issue for some of us, most of us waste at least 30-60 minutes each day on Facebook, Instagram, Snapchat, or watching reality TV. I am here to tell you that if you devote just 1-2 hours of your social media/tv time each week to prepping your meals for the week you will have more time and energy to achieve your nutritional goals (or any other goals).

Fuel your body with nutritious foods and you will be able to conquer the world!

Ok, maybe not the world but definitely your own personal goals, dreams, and desires.

So, how do I go about “meal prepping”, you ask.

Meal prepping can be as easy as simply doubling batch of something you are already making and then portioning it out into individual containers. You can easily pull the containers out of the fridge for quick meals during the week or put some in the freezer to eat later. I like this method for things like soup, grains like quinoa, rice, and oatmeal, roasted vegetables, and meat.

Another method is to take 15-20 minutes after dinner to put together breakfast and lunch for the next day. For example, if you cook an extra chicken breast for dinner, you can slice it and put it on top of some leafy greens and quinoa for a lunchtime salad. Also, you can prep some overnight oats for a fast delicious breakfast.

My favorite way to meal prep, is to take a few hours one day (I like Sunday) to prep my ingredients for the week. I wash and slice raw vegetables so they are easy to grab for snacks or salads. I grill 4-5 chicken breasts and 2-3lbs of ground turkey or other meat and portion them into individual containers so that I plenty of quick easy sources for protein. You can do this with beans and grains as well if you prefer a more vegetable protein based diet. I will steam or roast vegetables to use for breakfast egg bites, soups, or as a side dish. For me, this technique significantly reduces the time I spend cooking during the week. I simply mix and match a few containers from of the refrigerator, reheat and I’m done.

Once you get into the habit of prepping your meals, you will discover what methods work best for you. Then you can start to experiment with ways to make your favorite nutritious dishes ahead of time so you can have them on hand when you want them.

Meal prepping does take time, but it is an investment in your health, happiness, and success and it will improve your lifestyle waaaaay more than those crazy cat videos you’ve been watching.

If you need help learning how to get into the habit of meal prepping or how to create any other nutritional habit, our nutritional coaching plan can help! Check out our website at: https://procoach.app/wellnessphx.

Until next time, have a happy healthy day!


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Exercise to Achieve Your Health Goals

If you truly want to lose body fat and get healthier then you MUST, MUST, MUST engage in some form of purposeful exercise 5-7 hours every week!

What is purposeful exercise?

Purposeful exercise is any form of exercise/activity that elevates your heart rate and makes you sweat (at least a little).

Examples of purposeful exercise include:

  • Jogging or running
  • Brisk walking
  • Lifting weights
  • Swimming
  • Rowing
  • Taking a dance class
  • Cycling, indoors or out

Find an activity (or 3) that you enjoy that gets your heart pumping and commit to spend 45 minutes to an hour every day to purposeful exercises. Keep in mind, you don’t need to do all your exercise at once, you may lift some weights in the morning and then swim laps after work or take a morning spin class and go dancing with your partner at night.

We all work hard and taking a break during your day to have fun and exercise is a great way to control stress and recharge.

So, lace up your sneakers and get moving!

Until next time, have a happy healthy day!


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Apple-Cinnamon Porridge

Growing up I loved apple-cinnamon oatmeal, it was a warm and delicious start to a cold winter morning. Even living in the desert I still get an occasional craving for the apple, cinnamon flavor on a winter morning, but those yummy oats of old are basically sugars in a pouch.

I recent found this recipe for apple-cinnamon porridge that is an easy, delicious, and healthy substitute for over-processed quick coating oats. This recipe is loaded with whole grain oats and fresh Granny Smith apples and yummy cinnamon. Mix it up in the slow cooker before bed and by breakfast time you will have a tasty morning treat that will remind you of your childhood.

Apple-Cinnamon Porridge

Ingredients:

  • 1 cup steel-cut oats
  • 2 1/2 cups water
  • 1 1/2 cups unsweetened almond milk or nonfat milk
  • 1 1/2 cups Granny Smith apples, chopped
  • 2 T flaxseeds, ground
  • 1 T maple syrup
  • 1 t vanilla
  • 1 1/2 t cinnamon, ground
  • 1/4 t salt

Instructions:

  1. Coat the slow cooker with cooking spray or butter.
  2. Add all ingredients to slow cooker and mix well.
  3. Cook porridge on “low” for 7-8 hours until oats and apples are tender.
  4. Divide porridge into 1/2 cup portions. Top with additional milk, if desired.

Enjoy!

Additional portions can be stored in the refrigerator for 3-4 days or frozen for 2-3 months. To reheat, add 1/3 c milk and reheat in a pan or the microwave for 1 minute.


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Good Nutrition Can Get You to All of Your Goals

No matter what your goals are this year: financial, career, relationships, or physical, good nutrition is a key step in achieving your goals. After all, how can you take action toward your goals if you are feeling sick, tired, and stressed out?

Good nutrition provides the nutrients you need fuel your brain, give you energy, and keep you alert and focused on the the steps you need to take to reach your goal.

Nutritional coaching can teach you how to eat to perform at your best mentally and physically. The better you perform, the faster and easier you will reach your goal.

In nutritional coaching, you meet with your coach to assess your current nutritional and dietary situation and determine the next step in becoming a little bit better by introducing small achievable changes that, over time yield measurable results. With nutritional coaching you can stop dieting, learn to eat better, and be more focused and energetic.

At Achieve Wellness, our clients meet with their coach via video conference or messenger once a month to discuss progress, identify challenges, and collaborate on what steps to take next. In addition, clients receive daily lessons and tips to help them stay on track. Coaches monitor progress and provide feedback as necessary throughout the process.

Because I want you to achieve all of your goals this year, I am offering a special new year rate for the month of January!

I am offering our 1-on-1 nutritional coaching program for $150/month (reg. $175/month) AND I am throwing in the initial consultation free of charge, that’s a $50 savings!

Space in the program is limited to 10 people and at this price spaces will fill quickly, so don’t wait!

Take a few minutes right now to fill out our new client survey and get on the path to reaching your goals in 2019!


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5 Habits to Help You Get Back on Track After the Holidays

Welcome to 2019!

I hope you had a happy and prosperous holiday season!

If you fell off the nutritional wagon over the holidays, it is time to get back on track. This week take a few moments to review the 5 Basic Nutritional Habits:

  1. Eat Slowly and to 80% Full
  2. Eat 1 Serving of Lean Protein with each meal (animal of vegetable based protein)
  3. Eat 2-3 Servings of Vegetables per Meal. Include some Fruit (1 serving = 1/2 cup/ 1 fist size)
  4. Consume Starchy Carbs only After Exercise if You Want to Lose Fat (potatoes, rice, bread, pasta)
  5. Focus on Healthy Fats (nuts, seeds, eggs, avocado, fatty fish, olives)

Next pick 1 and only 1 of the habits to focus on this week. Trying to do too many new things at once can lead to feeling overwhelmed, deprived, and frustrated all of which can lead to noncompliance. Keep it simple and do your best each day. Don’t beat yourself up if you mess up a little. It’s ok. Just get a little better each day. Stick with this habit for 1-2 weeks then add a new habit. Keep rebuilding your habits 1 at a time until you are reacquainted with each one.

If you stuck to your nutritional plan over the holidays. Great Job!!! You’ve truly built up some great nutritional habits.

Keep up the good work and check back on Friday for a new tip that will help keep you moving in the right direction.

If you want help building your own good nutritional habits this year, sign up for our next session starting 1/7/19. Space is limited! Click here to find out more or visit: https://procoach.app/wellnessphx


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Eat Your Veggies

Happy December!

Now that we are officially in the holiday season, Jake wanted me to remind you of the importance of eating 5-7 servings of vegetables (and some fruit) every day. A serving equals 1/2 cup or the size of your fist.

Fruits and vegetables are loaded with nutrients that can help fuel you through the hectic and often stressful holiday season.

In addition, vegetables fill you up and can help you eat fewer high calorie foods like cookies, mashed potatoes, and egg nog. Make sure you fill your holiday plate with loads of different colorful veggies.

Vegetables are best raw, steamed, lightly sautéed in avocado oil, or roasted. Avoid veggie dishes swimming in butter (a little is ok) or heavy sauces like cheese or hollandaise.

If you are looking for a delicious dish for your holiday potluck or dinner check out our recipe for Roasted Vegetables.