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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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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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A few days ago, I gave you 5 basic nutritional habits designed to help you build a healthy nutritional foundation. In review, they are:

  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)

Today I would like to give you another tip that will help you develop healthy eating habits: Eat Mindfully.

Mindful eating a great way to get in touch with what and why you are eating. With mindful eating, you take the time to focus on not just what you are eating, but why you are eating, and how the experience makes you feel. Mindful eating gets you in touch with your personal hunger cues, improves your ability to taste your food, and makes the eating experience more pleasurable.

For the next several days pick 1or 2 meals each day to sit quietly with no distractions, such as cell phones, television, work projects, or eating in the car (family meal time is acceptable), and focus on the food you are eating. Notice the smells associated with your meal, focus on how each bite tastes, think about what you have chosen to eat and why (are you eating a candy bar because you’re stressed), and asked yourself after every few bites if you are enjoying what you are eating and if you are still hungry. So, how do you practice mindful eating?

Progress at your pace. The key objective here is simply to create awareness of your eating in relation to your goals. Do not obsess over it, make it fun, enjoy eating!

If you need help building your nutritional plan or if you would like help learning to eat mindfully, I am here to help. Email me at achievewellness@ymail.com for a complimentary 15 minute consultation.


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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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How to Choose a Workout Buddy

A few days ago I recommended finding a buddy to workout with (Find a Buddy) to help keep you motivated, accountable, and give you support.

Who you choose as a workout buddy depends upon what type of partner you want.

Do you want someone to serve as a role-model or mentor for your fitness endeavors?      Then you may want to pick someone with a  more experience and expertise then you have.

Are you looking for someone to help push you to the next level in your fitness journey by serving as a spotter and maintaining your form?  If so, you choose a buddy with similar strength and skills as you.  Your workout buddy will expect you to be able to return the favor by spotting them and ensuring they perform exercises safely.

Perhaps you simply need someone to help keep you motivated and offer encouragement as you travel down your path to fitness.  In that case, a close friend, family member, or life coach may be all you need to reach your goals.

If you want a buddy to workout with look for someone who has similar goals and schedule.  If you want to get leaner and stronger and your partner wants to run a marathon, it is unlikely either of you will reach your goal.  It’s also essential that your workout buddy is as committed to the goal as you are.  Also, if you and your partner aren’t available at the same time then your workouts won’t workout.

Regardless of which type of workout buddy you choose make sure your partner has a positive supportive attitude.

Finding a workout buddy can keep you focused on your goals and help ensure your success.


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Welcome to the New Achieve Wellness Blog

It’s HERE!

Welcome to the new Achieve Wellness blog.

My goal in 2018, is to help you achieve all of your health and wellness goals.

Every week, I will post tips designed to keep you on track and articles to keep you informed, as well as support and guidance.

I hope you enjoy it and find it helpful.