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Healthy Habits Lead to Success in 2020

Happy New Year and welcome to 2020!

If you resolved to lose weight or improve your heath this year, congratulations!

So, what is your plan? Do you have one?

In 10+ years of working with clients on health and nutrition, I have often found that when January 1st rolls around people decide to make dramatic changes to their eating habits: cutting out all sugar, eliminating all carbohydrates, avoiding alcohol, or eating only chicken and steamed vegetables.

While this may seem like the best way to lose weight and clean up your eating, there are a few flaws with this type of plan.

First of all, if you have spent the past 2 months indulging in cookies, mashed potatoes, wine, and pumpkin spice lattes it will be difficult for your body to give them up cold turkey. You have conditioned your mind, as well as your body, to expect these delicious, comforting treats.

When you say, “Sorry, no more fat, sugary goodness for you!”

Your body replies, “Oh yeah, I’ll just see about that!”

The next thing you know, you are in the midst of some serious carbohydrate and/or alcohol cravings. And we all know that eventually you will cave in and go off the rails vowing to start again tomorrow or next Monday. Even worse, you may quit trying altogether.

Secondly, our bodies need all of the food groups to heal, grow, stay healthy, and function on a daily basis. Eliminating an entire group of foods, such as carbohydrates or fats, restricts the amount of vital nutrients our bodies receive. We may not need processed carbohydrates and saturated fats to fuel our body but we do need to include fruits, vegetables, whole grains and healthy fats from nuts, seeds, or avocados to insure our body functions at its best.

Rather than adopting a drastic “all or nothing” approach, I encourage my clients to make small, manageable changes over a period of time. A kind of “ back to basics” approach that introduces easy to apply lifestyle habits as opposed to diets and deprivation.

For example:

  • Eat slowly and mindfully – Rather than scarfing down dinner in front of the tv, sit at the kitchen table and make an effort to experience and enjoy the food you are eating. If you normally finish dinner in 15 minutes, set a timer for 20-25 minutes and allow the act of eating to fill the time.
  • Eat less by reducing your normal meal size by 20% – Rather than cutting out, start by cutting back. If you normally get a medium latte, try a small. If you grab a bag of potato chips from the vending machine each day, start cutting back by only eating 1/2 the bag (save the other half for the next day or throw it away if you simply can’t put it down). At lunch, eat your normal foods but order a smaller portion, put some in a to-go box, or share with a friend.
  • If you managed to maintain a fairly healthy diet through the holidays, perhaps you focus on adding 15-20 minutes of physical activity to your day 4-5 times per week.

Pick 1 new lifestyle habit and focus on doing it everyday for 2-3 weeks. Strive to do a little bit better each day. Once you have gotten a firm grasp on the habit you can choose to expand on it, such as increasing your physical activity to 30 minutes 4-5 days per week, OR you can add a new habit to your healthy habits repertoire.

Yes, it will take longer to lose weight or improve your eating pattern, however in the long run this slow steady approach will lead to greater success and better long-term results.

Give it a try, be patient, and keep an open mind. If you do, you will see yourself making the progress you want while still enjoying your life.

If you are unsure of where or how to start, my nutritional coaching program will help you get on track and stay on track. Learn more now!

Remember:


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Don’t Get Derailed Over the Holidays

With the New Year just a few weeks away, you may be tempted to say, “Hang the healthy eating! I’m gonna have some fun!!! I’ll get back to my diet/healthy eating plan after the first of the year. After all, that’s what New Year’s Resolutions are for!”

I am here to remind you, that taking that attitude is a mistake! Not only can it lead to end of the year weight gain, but it can also help reinforce or instill bad eating habits. Let’s face it, if you get in the habit of having a glass of eggnog and a few cookies before bed every night for the next 2 weeks what makes you think you will magically be able to stop when the calendar turns to 2020?

And why set yourself up for even more work next year by adding 3-5 pounds (or more) of holiday weight that you need to “resolve” to lose?

We have all heard the statistics: only 25% of people that set New Year’s resolutions stick with them past 30 days and only 8% actually achieve their resolution!

I am not saying don’t enjoy the remainder of the holiday season. I am simply encouraging you to make smart nutritional decisions.:

Limit the amount of sweets, processed foods, and alcohol you eat and drink. Notice I said LIMIT, not eliminate! An easy trick is to keep your intake of holiday treats and beverages at less than 15% of your normal daily intake (you can measure this by counting calories or by “eyeballing” it on your plate; 85%+ fruits, veggies, lean protein, complex carbs and <15% processed food/alcohol).

Using a little common sense and some self control can ensure you enjoy your holidays and still start the New Year off on the right nutritional footing!


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If you are like most of my clients you have tried a whole host of different diets, “super foods”, and nutrition gimmicks to lose weight and get healthier.  And like many people you probably overloaded yourself with rules and restrictions, and eventually gave up and went back to your old ways of eating and drinking.  

Luckily, there is a better way.  With my nutritional coaching plan you focus on making small changes over time the lead to big results for a lifetime.  In under 1 year you will be in better shape than you ever imagined was possible.

The program guides you through daily lessons designed to help you build easy and effective nutritional and lifestyle habits.  You can choose to read or listen to the lesson, which ever fits your schedule.  You practice each new habit for 2 weeks to give you the opportunity to learn and apply it until it becomes natural.  And the program holds you accountable through daily check offs and regular progress updates.   The program tracks everything from your measurements to your habits, so you can see how much progress you are making throughout the year.

With this self guided program you get all of the lessons and workshops you need to create and practice a lifetime of healthy nutritional habits that can help you not simply lose weight, but sleep better, manage stress, become more mindful, and feel more confident no matter what life sends your way.  

If you are ready to have the body you deserve and be in control of your health and fitness, this program is for you. You will learn doable daily actions designed to make nutrition and fitness a part of your life, without taking it over.

Normally, I only offer this nutritional coaching program with one-on-one personal coaching, but my final nutritional coaching program for 2019 is closed.  Because I am passionate about helping as many people as possible have the health and fitness they deserve I am offering this self guided option, so you can start building a lifetime of healthy habits NOW!  Don’t worry it won’t interfere with your holiday plans either.

For the remainder of 2019, I am offering this self-guided plan for only $69/month!  That is $100 less than the regular personal nutritional coaching program and you get all of the same habits and supporting lessons.

Don’t wait until the new year to get started!   Make today the day you commit to taking control of your health and fitness.  Sign up NOW!

Want to include exercise to your daily health routine?  Add on our personalized workout plan for $39/month.  You will get month workouts created with your goals in mind along with options to modify exercises or even workout at home.  And at a mere $39/month it is much easier and more economical than hiring a personal trainer.

Yes, I want to add on workouts!


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Declutter to Achieve Your Nutritional Goals – Clear Your Cabinets

So far this month we have cleaned out your refrigerator, pantry, and kitchen drawers. This week, we tackle the kitchen cabinets.

Now in case you have forgotten, we have devoted this month to improving our nutritional habits by decluttering our kitchen. The faster, easier, and more efficient it is to locate healthy food and cooking implements the more likely you are to prepare nutritious meals and snacks.

Depending on the size of your kitchen, clearing the cabinets can be a long and arduous task, so I recommend setting aside 20-30 minutes each day over the next week or 2 to clearing out 1 cabinet per day.

  • Sell or donate any small appliances you no longer use: toaster, coffee maker, ice cream maker, waffle iron, etc.
  • Sort and stack your plates, bowls, cups, and glassware. Give away anything that you have not used in the last year.
  • Get rid of plastic food storage containers that are warped, discolored, or missing a lid (or vice versa).
  • Look through your pots and pans and get rid of any that have a scratched nonstick surface, permanent scorch marks, or broken handles. Stack the pans neatly and organize the lids in an extra baking pan or large plastic storage container.
  • Inventory, sort, and stack serving platters/bowls, mixing bowls, cutting boards, strainers, etc. Throw away anything that is cracked, scratched, bent, or broken. Donate or sell anything you haven’t used in 2 years.
  • If it is broken or otherwise does not work, throw it away!
  • Purchase cabinet organizers for things like cookware lids, baking sheets, paper products, small appliance accessories, etc.

Here is an example of a few of my cabinets:

While it may seem like a boring pointless task, decluttering and organizing your cabinets is a great way to motivate yourself to eat healthier by making it quick and easy to prep and cook healthy meals and snacks. You will be amazed at how much more pleasant it is to use your kitchen when things are tidy and in their place.

We are almost done with our kitchen decluttering project, just a few more things to clean up. Next week we move on to the freezer. Until then, have a happy healthy week!

Decluttering your kitchen is just 1 habit that can help you reach your health and nutrition goals. Eating slowly, drinking plenty of water, adding more fruits and vegetables, and even getting plenty of rest are a few more ways you can achieve your nutrition goals. To find out how to build these and many other lifelong habits that will keep you on track, visit my website: https://procoach.app/wellnessphx


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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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Declutter to Achieve Your Nutritional Goals – Purge Your Pantry

Last week we discussed how decluttering your environment can have a powerful positive affect on your life. From reducing stress and increasing productivity, to helping you feel happier, more optimistic and even improving the nutritional choices you make. If you want to review last week’s post or get caught up, click here.

Decluttering your kitchen makes preparing healthy meals faster and easier. When there is plenty of room in your fridge for healthy foods like vegetables, lean protein, nuts, and fruit you are more likely to choose those rather than eat processed junk food. The easier it is to navigate your pantry and cabinets the better the chance you will prepare nutritious meals as opposed to stopping for take out or ordering pizza.

Your task for last week was to clean out your refrigerator. I showed you what mine looked like before I cleaned it out and I promised to show you the after. So, here they are:

I make a habit of decluttering and cleaning my fridge every few months, so there wasn’t a big difference, however it is definitely easier to find what I am looking for post-cleaning.

Now, if you took the time last week to declutter your freezer as well as the fridge, bonus points to you. But if you didn’t, don’t worry, we will get to that in a few weeks.

Now, on to this week’s task. Much like the refrigerator, your pantry can become a collection of stale crackers, half-eaten bags of chips, expired cans of food, nutritional supplements you haven’t used in years, and cookbooks and magazines with recipes you will never actually cook. Over the next week, take 10-15 minutes each day to declutter 1 shelf in your pantry. Throw away anything that is expired or stale. If you have canned goods you won’t eat yourself, donate them to a local food bank. Use baskets and tiered organizers to make it easier to see what is in the pantry. Store nuts, grains, cereals, etc. in clear glass/plastic containers to keep them fresh and easy to find quickly. Don’t forget to label them so you remember what they are. Go through your cookbooks and magazines and tear out the recipes you use regularly and create a binder or computer file to store them neatly away. Wipe down the shelves and line them with shelf paper if you choose. I’m pretty OCD, so I alphabetize everything based on category: spices, canned goods, baking supplies, oils, etc. It makes finding things quick and easy, but it is a bit extreme.

Once you have your pantry decluttered, cleaned, and organized, take stock of what nutritious foods you still need to prepare healthy meals such as: grains, spices, nuts/seeds. Add these items to your shopping list.

Having a pantry that is organized and easy to navigate will make preparing nutritious and delicious meals faster, easier, and more enjoyable as well as keep you on track with your nutritional goals.

Until next week, happy decluttering!

Decluttering your kitchen is just one easy habit that will help you stay on track with your health and wellness goals. Building a series of healthy habits is the best way to maintain your goals for life. My nutritional coaching program is designed to teach you how to build a healthy nutrition routine that you can maintain for life. Learn more about how I can help you achieve a balanced and healthy lifestyle by visiting my website today!


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Declutter to Achieve Your Nutritional Goals – The Refrigerator

Back in elementary school, I had a teacher that frequently “reminded” us, “A messy desk means a messy mind”.

It turns out she was right, scientific research proves that clutter can have a negative effect on many aspects of our life, from our career, to our relationships, finances, and yes, even our health and wellness.

A cluttered home or workspace can lead to increased feelings of stress, depression, and unhappiness. Remember that time when you were facing a deadline at work and you had files, reports, and binders all over your desk? How much did you enjoy working on that project?

Clutter also has a negative effect on nutrition. Studies show that individuals with a messy kitchen are more likely to choose highly processed, fat and sugar laden foods. Also, if your cabinets and drawers are full of pots, pans, plastic takeout containers, broken measuring cups, and melted spatulas, it can be difficult to find the tools you need to cook a healthy meal. Additionally, if your fridge is loaded with jars of pickle juice, multiple containers of ketchup, expired milk, and a moldy mystery container, there is no place to put healthy fruits and veggies. And those 5 bags of potato chips in the pantry, well let’s just say they are not giving you a good return on your pantry shelf investment.

The point is, if preparing healthy meals in your kitchen is difficult or impossible, you are more likely to stop for take out, or binge on those chips in the pantry, neither of which supports healthy nutritional goals.

This month we are going to be working on decluttering our kitchens. Don’t worry. We will take it slowly. Over the next 4 weeks I will share a short project designed to help get your nutrition and your kitchen into tip-top shape.

This week’s task is to clear out and clean your refrigerator. You will need about 15-20 minutes, a large trash bag, and a recycling bin if that’s your thing.

    Go through your fridge and toss out anything that is expired, moldy, or otherwise unappetizing in appearance.
    Combine all of those partially empty ketchup bottles (you know you have at least 2). Repeat with the other condiments.
    If you haven’t used a sauce, salad dressing, or condiment in months, put it in your trash bin.
    Consider donating any unopened cans, jars, or packages of food to your local food bank.
    Look at each item left and decide if it helps support your nutritional goals, if it does not then into the trash it goes. It is ok to have a few small treats, I keep some chocolate in my refrigerator at all times, just make sure the majority of the items favor your goals.
    Once you have cleared out all of the old food, condiments, etc. give your fridge a good cleaning. Wipe down all of the shelves, drawers, and walls.

Now that your refrigerator is free from clutter, restock it with fresh fruits, vegetables, grains, and protein. Invest in containers that can neatly store precut vegetables, precooked grains, nuts, seeds, etc. The more organized and easier it is to find things in the fridge the more likely you are to use them to prepare yourself a healthy meal or snack.

I declutter my refrigerator every 2-3 months and it’s due for a good cleaning. Here’s what it looks like right now:

Check back next week to see what it looks like after I declutter.

Decluttering does not have to be hard work, it just takes a little time and the willingness to let go of things that are not serving your health and happiness.

Until next week: Happy Decluttering!

If you want additional help reaching your nutrition and fitness goals, my coaching program can help. Learn more today!


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Eat a Rainbow – Here Comes the Sun

This is week 4 in our series, Improve Your Health,Eat a Rainbow. So far we have looked at the GREEN and RED groups. This week we are exploring the YELLOW and ORANGE foods.

Foods in the orange/yellow group contain Vitamin C, alpha-carotene, and the phytonutrient, hesperidin.

Vitamin C is important for tissue regeneration, decreasing cholesterol and triglycerides, and strengthening the immune system. Vitamin C is a powerful antioxidant and can help prevent cancer. Vitamin C also helps the body absorb iron.

Alpha-carotene is a member of the carotenoid family, that also includes beta-carotene. Carotenoids are antioxidants that reduce free radical damage to tissues that can lead to cancer and heart disease. In addition, the body converts alpha and beta carotene to Vitamin A. Vitamin A supports healthy skin, eyes, and immune system.

Hesperidin, found in citrus fruits, is a flavonoid with anti inflammatory properties and can improve circulation.

Orange and yellow foods can boost your immune system, protect against cancer and heart disease, and keep your skin and eyes healthy and beautiful. Adding 1 or 2 orange/yellow fruits or vegetables to your daily diet can help you reach your goal of 5-7 servings per day.

Try these recipes to add more orange and yellow foods to your diet:

Butternut Squash Lasagna

Pineapple Papaya Salsa

Are you ready to learn more healthy nutritional habits? Join my nutritional coaching program and learn how you can get in the best health of your life. Join now! Invest in your health and your life!


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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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Eat a Rainbow – Go Green

Last week I introduced you to the idea of “Eating a Rainbow“. As a brief review, eating the rainbow means consuming a variety of fruits and vegetables from 5 different color groups to ensure you get all of the vitamins, minerals, and phytonutrients you need to keep you healthy.

This week we are exploring the GREEN group of fruits and vegetables.

Green fruits and veggies are loaded with health enhancing compounds including:

  • Lutein-an antioxidant that helps reduce inflammation, fight cancer, and protect the eye from damage from the sun, blue light, cataracts, and macular degeneration
  • Folate-also known as vitamin B-9, an important factor in red blood cell formation, health cell development, treating depression, and preventing birth defects
  • Vitamin K-a vitamin necessary in the clotting of blood
  • Isothiocyanate-a group of phytonutrients that help fight the effects of carcinogens, cancer causing agents
  • Chlorophyll-a powerful antioxidant
  • Insoluble Fiber-helps support a healthy digestive system

It is important to remember that some vitamins, minerals, and other compounds found in these fruits and vegetables can interfere with certain medical conditions and medications, so it is best to talk to your medical professional about which green fruits and veggies are safe for you to include in your diet.

Fruits and vegetables in the green color group can help prevent cancer, reduce inflammation in the body, support healthy digestion, promote eye health, and boost the immune system. They are a delicious addition to your daily diet and add 1-2 servings per day can help ensure you meet the minimum daily requirement for 5-7 servings of fruits and vegetables per day.

Check out these recipes designed to help you add more green to your diet:

Bok Choy and Radish Coleslaw

Brussels Sprout, Kale, and Mango Salad