health tips

How Busy Moms Can Be More Consistent with Healthy Eating

One of my biggest struggles and the reason most of my clients come to me is lack of consistency.  We all know that we should be drinking more water, exercising daily, and eating our fruits and veggies, but we just don’t do it. At least, not consistently.

A lot of us are used to the diet-binge cycle where we are constantly going on a restrictive diet only to fall off the wagon and dive back into the potato chips. We continue to repeat this cycle and we just don’t understand why we can’t be consistent with it!

And it’s absolutely NOT because you’re lazy, uncommitted or lack willpower.

It has taken me YEARS to learn how to be consistent with healthy eating. And let me tell you, once you can eat well consistently it makes everything else easier and reaching your goal becomes inevitable.

Ok, here we go…

How to Eat Healthy When You Have No Support

How to Eat Healthy When You Have No Support

It can be very difficult to transform the way we eat when everyone around us seems to be eating junk-food and not caring about the quality of the food they are putting into their bodies.

I’ve struggled for years letting other people’s opinions and actions dictate the way I ate. If my friends were going out for happy hour, then drinks & fried food it was! If my boyfriend and I were too tired to cook, then pizza it was! If I went to someone’s house and they were serving something unhealthy or that I didn’t like I ate it anyway.

I never wanted to draw attention to myself or be seen as “difficult” or “picky”. I also wanted to be easy going and able to have fun with friends without restricting what I ate or drank. No matter how crappy I felt or how badly I wanted to just eat a salad, I followed the crowd and was a people pleaser at best.

It finally came to a point where my health and energy levels HAD to be more important than what anyone else thought of me. I had to make a stand for myself and my health because no one else was going to do it for me. It definitely wasn’t easy at first and there were many moments of self-doubt, but I learned a lot along the way.

If you’ve been struggling to make the commitment to a healthier way of eating then I hope these tips can serve you well.

How to Simplify Healthy Eating for The Whole Family

How to Simplify Healthy Eating for The Whole Family

Do you ever feel like feeding your family healthy foods is overwhelming and complicated?

I get it, because I used to think this way too.

Trying to meal plan and make healthy meals that everyone in the family would like felt like a challenge I was never going to be able to conquer. On top of that was all the conflicting nutrition information which lead me to spend hours researching “What to eat” instead of actually trying to eat healthier. I’d often just give up before I even really started.

It’s taken me years and a lot of practice, but overtime I’ve found ways to make healthy eating a lot more simple.

One of my personal and business core values is simplicity. I am always asking myself, “How can I simplify this?” So when I was really trying to get over the hurdle of getting my family to eat healthier more consistently, I asked myself this exact question, “How can I simplify healthy eating”.

If you are ready to stop feeling overwhelmed, stressed out, or defeated when it comes to feeding your family healthy foods, then you are in the right place!

What To Do When You Just Don't Like Healthy Foods

Confession: I haven’t always loved healthy food.

Shocking, right? I actually used to love, and live off of white bread, Kraft mac and cheese, hot dogs, pizza, and chocolate milk.

 If you asked my family, I was the “healthy” one because I did love salad growing up and I ate a lot more variety than my younger sisters. But, I wasn’t really all that healthy and I was still extremely picky with what I would eat. My salad usually consisted of iceberg lettuce (little nutritional value), cucumbers, and Italian dressing (processed & full of chemicals). That’s it - because I didn’t really like many other vegetables.

Since I was also a naturally thin kid, I think it was easy to assume I was very healthy. I do remember a time when I was a child and I really struggled with constipation. The doctor believed it was caused by dairy and had me eliminate it for a couple weeks to see if it helped. I believe it did help, but I didn’t make it too long before I was craving pizza and milk and ignoring that dairy may be causing issues for me.

Today, I have come a long way from the way I used to eat. I have learned and accepted that dairy really doesn’t make me feel good. I have tried and learned to like so many new healthy foods that I wouldn’t have ever considered eating. Kale, beans, broccoli, lentils, chickpeas, quinoa - just to name a few.

The thing is so many people tell me “I just don’t like healthy foods.” or “Ew, I could never eat that.” And I’m calling BS.

I used to think like that, but really, is that way of thinking truly SERVING you?

Do you want to live your life feeling tired, sick, or overweight? Nevermind the fact that what you eat is directly related to cancer and disease.

I think YOU and your body deserve better! And honestly, if you are reading this, i think you already know deep down that you can do this!

 

So if you’re ready to take responsibility of what you choose to eat & your health, Here Are 5 Tips to Start Liking Healthy Food:

 1. Change Your Mindset | As I’ve already mentioned, it truly is a mindset issue. Yeah, you may think it’s a tastebud issue, but it’s not. Our tastebuds can adapt and change. Mine have and yours can to. But first, you must acknowledge that it is possible to start liking foods you never thought you could. You must change you mindset from “I can’t” or “I won’t” to “perhaps, I can”. Try to look at this as an experiment of possibility and transformation.

2. Find Your Why | Changing your mindset will be a whole lot easier if you have a big WHY. Why do you want to start liking healthy foods? Do you want more energy? Do you want to lose weight? Do you want to live longer? Once you know your why, dig a little deeper. What do you think having “fill in the blank (more energy, weight loss, etc.)” will do for you? Will you be happier? Will you be able to spend more time playing with your kids? Once you truly understand WHY you want to eat healthier foods it will make the process so much more enjoyable.

3. You Can Acquire Taste | This may come to you as a shock or you may not believe me quite yet. I assure you, you can acquire taste. Have you ever heard that it can take time and repeated exposure before your child decides if they actually like or want to eat a particular food? Well, it’s the same for adults. It can take time and a bit of trial and error, but I assure you I did not like black beans for the first 20 times I tried them and now I eat them regularly.  When you want to try something new and immediately think “Gross! I can’t!” remind yourself that it is possible to acquire taste.

4. Try New Foods & Take Your Time | I recommend focusing on 1-2 new foods that you want to start adding into your diet. I suggest picking a vegetable that doesn’t completely gross you out, but is something you would like to start eating on a regular basis. Give yourself plenty of time and repeated attempts before deciding you truly don’t like it. Sometimes it can take a few weeks and other times it may take months. Just keep trying and once you can stand a food or decide you actually like it, move on to a new food you want to try.

 5. Experiment | Now it’s time for the fun part. Whatever food you are trying to acquire taste for begin experimenting with different ways to eat it. You can experiment with flavors by using different sauces or seasoning. You can experiment with how you cook it by sautéing, baking, grilling, or steaming. Look up new recipes with the ingredient and find ways to eat it without really tasting it. I started liking beans by combining it with an overwhelmingly spicy salsa to mask the flavor. I started to like broccoli more by roasting it in the oven with avocado oil and garlic sea salt.


Did You Know HOW You Eat is Just As Important As What You Eat?

Sign Up Below For My FREE 5-Day Mindful Eating Course to Learn How to Eat for Increased Energy & Better Health!


Tell Me - What food would you like to start experimenting with? I’d love to hear in the comments below!

What to Eat? Eliminate Nutrition Confusion Once & For All

After reading one of my favorite health related books, The Slow Down Diet by Marc David, it completely transformed the way I looked at nutrition and the way I thought about “what to eat?”.

In the book, Marc David emphasizes the power of elevating the quality of your food. He defines quality as,

“...any or all of the following: real; fresh; organic; gourmet; lovingly crafted; homemade; locally produced; heirloom varieties; nutrient dense; low in human-made toxins; grown and marketed with honesty and integrity; tasteful; filled with true flavor, not virtual ones that mask the absence of nutrients and vitality. Quality means that care and consciousness permeate a food, and that the food itself has a good story to tell.”

I don’t know about you, but thinking about quality food in this way sounds like a normal heart-centered approach to choosing the food we eat.

Prior to reading this book, I had read many other health and nutrition books such as the China Study, Skinny Bitch and The Beauty Detox. All of these books emphasized the importance of a whole foods, plant-based diet which did not include meat, dairy, oils, gluten, or any processed foods.

I strongly believe in the benefits of a whole foods, plant-based diet and completely respect all of the nutrition research findings that support this diet. These books really opened my eyes to the potential toxins in our foods and the negative effects of consuming a high meat and dairy based diet.

Although I believe in this information and think a lot of people can really thrive on this way of living, it just wasn’t working for me and I wasn’t sure why. I tend to take a very “All or Nothing” approach to dieting which usually looked like ALL in for a few days and all OUT for way more days. I could never 100% commit to this diet for more than 4 or 5 days (and really sometimes you just want to eat a pizza with real cheese, ya know?).

33 Food Rules to Live By for a Healthier Life

I really dislike rules, especially food rules.

I like to do and eat what I like and what I want.

I also think that having specific food rules and restrictions will only lead to obsession over those foods you can’t have or the eventual binge eating of those foods.

I mean, have you ever been told that you shouldn’t eat something because it will make you fat, whether it was by a family member, doctor or the media, only to then start obsessing over that exact food or just eating it any way to prove you can eat it without getting fat?

At the same time, I know a lot of people that actually thrive off living by a set of rules or standards.

And of course, there are people that simply don’t know what to eat because of all the conflicting health information out there.

Everyone is different and I think it’s important to know yourself and learn what works best for you.

The Secret Morning Activity that will Boost Your Energy in Just 3-Minutes

morning-energy

I'm super excited to share this simple technique that can help boost your energy first thing in the morning - WITHOUT even having to get out of bed! 

It's my favorite 3-minute body stretch that will have a powerful affect on your mood and body which may positively impact your whole day!

So, Why am I talking about a body stretch first thing in the morning?

We all know that waking up on the wrong side of the bed and getting a rushed start to the day where you’re racing out of the house with un-brushed teeth AND glugging down your coffee in the car is a bad sign.

Everyone wants to start their day on a good note, which means waking up in a good mood, calm and centered and energized for the day, which isn’t always the case, right?

So why not give your body that stretch it deserves first thing in the morning instead of waiting ALL day long to go and do the exact same stretch at the gym after work?

Here are the steps to this 3-minute energy boosting body stretch:

STEP 1: Set a happy alarm 5 minutes earlier than usual

Your body responds to messages you give it, so give it a happy ring to wake up to! Download your favorite song or nature sound and use that as your happy alarm sound. Set it for 5 minutes earlier than usual. Your body will thank you.

STEP 2: Start your body stretch as soon as you open your eyes

Often when we over-plan to stretch our bodies and take too long to pick out just the right exercise leggings or the right room to stretch in, by the time we are ready to start stretching we are demotivated or distracted or derailed....

So, carpe diem, seize the day by starting your stretch even before you get out of bed! (I mean, does it get any easier than that!?)


Laying down, simply stretch your legs out and reach your arms overhead and really stretch your body or sit up in bed and do the same, this time stretching your arms up to the ceiling.

STEP 3: Finish your body stretch right next to your bed
The KEY here is to honor these 3 minutes you have set aside to stretch your body.

So the trick is to FOCUS your attention inward, breathe DEEP inhales and exhales and stretch up to reach for the sky. You can clasp your fingers overhead to keep your hands together to deepen the stretch.

How will this 3-minute body stretch boost my energy?

You know how sometimes on a chilly morning you need to crank up your car a little more than usual to get the gas circulating faster?

The same is true for our bodies. All they really need to get going is a little kickstart for the day and a simple stretch as soon as you wake up will do it.

I bet you will feel different immediately and that energy boost will GIVE you the energy to make time to boost MORE energy. It’s a happy energy-boosting cycle!

If you are tired of waking up groggy and achy, then click here now to schedule a time to talk with me about more fast and easy ways to stretch your body back to health first thing in the morning.

I am here to help support you with more super easy energy-boosting activities!

What do you do to boost your energy in the morning? Do you think you'll give this body stretch a try? Please share in the comments below!!

10 Simple Diet Changes to Uplevel Your Health

10 Simple Diet Changes to Uplevel Your Health

Do you feel like you are living a pretty healthy lifestyle, but you’d like to take it to the next level?

My clients are always looking for new simple habits that they can easily start implementing that will have a huge impact on their health.

It’s easy to get stuck in eating a certain way and sticking to our routines, but it’s also a good idea to change things up once and awhile.

This is especially important when you notice that you are lacking energy or having digestive issues.

I’ve compiled a list of some of the easiest ways to change up your diet for increased energy, better digestion, and increased metabolism.

The Benefits of ACTUALLY Chewing Your Food

The Benefits of ACTUALLY Chewing Your Food

If I were to ask you how many times the average person chews a bite of food, what do you think the answer would be? 

If you guessed 3, than you would be absolutely correct. The average person only chews about 3 times before swallowing a bite of food. 

Now, really think about that. Your body has to work extra hard to break down that food that you are basically swallowing whole. 

You may not have realized, but chewing plays a vital role in digestion. 

When you chew your food, the saliva has important enzymes that also help break down food, making it easier to digest and assimilate which allows for more of the food to be used by the body instead of being stored as fat.

10 Foods to Help Ease Anxiety & Stress

10 Foods to Help Ease Anxiety & Stress

Overcoming anxiety and managing stress can be accomplished by simple lifestyle changes. 

One of the most important, and often most overlooked, ways to reduce anxiety and stress is by maintaining a healthy diet. 

The food that you put inside of your body can not only worsen your anxiety and stress levels, but it can also dramatically improve your mood and overall health when choosing the right foods.

If you are looking for a natural way to reduce your stress and anxiety levels then I highly recommend adding some of the following foods to your diet immediately. 

Oatmeal - A delicious warm bowl of oatmeal is a great way to start your day off right. Oats increase the production of the calm inducing serotonin in the brain. Oatmeal is also comforting, filling, and will not spike your blood sugar the way refined carbohydrates and sugars do. Make sure to choose organic steel-cut or rolled oats when possible.

Are You Tired of Being Tired? The Importance of Sleep & Tips to Improve Quality of Sleep

Are You Tired of Being Tired?  The Importance of Sleep & Tips to Improve Quality of Sleep

It is no longer cool to be functioning on little to no sleep. 

Studies have shown the importance of sleep and it is well accepted by most health professionals.

Yes, this is one area of wellness that most professionals can all agree is vital to sustaining your health (I say most, because there are always going to be people that will disagree for whatever reason).

So I'm sure you've heard this a million times, but let me ask you --- Do you honestly think you are getting enough sleep every night?

The reality is that most Americans KNOW the importance of sleep and that they should be getting more of it, but they just aren't doing it. 

Well, it's time to break the sleepless cycle. 

And if you're a new mom or breastfeeding and you're thinking "IF ONLY..." - Well, I get it. It can be a real struggle and I'm not here to provide any magical tips to get your baby to sleep through the night, but hopefully, I can offer you some perspective. 

How To Eliminate Stress From Your Crazy Busy Day

How To Eliminate Stress From Your Crazy Busy Day

There were days when it felt like the entire world was simply spinning 100 miles per hour. It seemed that no matter how fast I moved or worked, I still only tackled half of what needed to be done. It was actually insane.

That, my friend, was the past. Since then I have found ways to not only tackle my daily tasks but also how to get ahead and stay stress free.

Heads up! Some of these tasks are going to take commitment and effort. It’s not just a magical word or quick-fix deal. I have both immediate and long-term tips, but even the immediate ones aren’t simply a snap-of-the-finger fix. That’s why I’m telling you that in order to become stress free, it’s going to take commitment and effort.

Are you ready? Then let’s go!

The Magical Plate: A Guide to Balanced Meals

The Magical Plate: A Guide to Balanced Meals

“What’s for dinner tonight?” can become a question you dread to answer each night when you first start trying to eat healthy and you’re not quite sure what to put on your plate.

I created this simple guide to eating a balanced meal that will make you excited to create your “Magical Plate” for each meal.

The Magical Plate consists of ⅓ green vegetables, ⅓ high quality protein, ⅓ nutrient dense starchy vegetable or grain, and 1-3 tbsp of high quality fat. This gives you an easy frame work to develop healthy, balanced meals each day that will give you energy and help stabilize your blood sugar. 

 

Important tips to remember when creating your magical plate:

Be Flexible: Allow the template to shift and change according to your body wisdom.

Animal Protein: If you choose animal protein, measure it with the palm of your hand.

Eat Until Satisfied: Take your time while eating and only eat until you are 80% full.

How to Water Guide

How to Water Guide

It’s true, water is a gift that most people take for granted. There are so many benefits of water and not enough people taking advantage of them.

I get it. I used to think water was boring and had no flavor. Now, water is my beverage of choice. There are so many ways to make water more pleasurable and the benefits emphasize why drinking water is essential.

 

Benefits of Drinking Water

Digestion Water plays an important role in digestion. Water helps with reducing headaches, fatigue, and sugar cravings. All of these can lead to stress and digestive problems. Water helps to keep things moving along in your body which can reduce the likelihood of constipation. It can also aid in reducing toxins in the body through sweat, urine, feces, ect.

5 Tips for Eating Healthy On The Go

5 Tips for Eating Healthy On The Go

As a mom, we have busy lives and schedules. Between work, school, kid’s soccer practice, and all of the other wonderful responsibilities we have, it can sometimes feel like there is no time to eat healthy food. We are also more likely to reach for something quick and highly processed due to being overwhelmed, stressed and exhausted.

But, eating healthy on the go doesn’t have to be a struggle. The best way to avoid any obstacles is to always be prepared.

Here are my best tips for eating healthy on the go:

5 Tips to Stop Overeating

5 Tips to Stop Overeating

Do you ever feel like when you finally start to eat healthy you tend to overeat?

You justify in your head that since you are eating so healthy you can eat however much you want.

Then even though you are eating so healthy you still are left feeling droggy and not as energetic as you’d like.

I know the feeling. Every time I would try to stick to a plant-based diet, I would load up on the rice and pasta and wonder why I was never losing weight and didn’t have the energy I’d expected.

The truth is, just because you are eating healthy doesn’t mean you should be binge eating or eating until you are so full.

So how do you put it end to overeating especially when you feel like you have no control once you start eating and you just can’t stop when it tastes so good?

Ditch the Diets Once and For All

Ditch the Diets Once and For All

I have tried a lot of diets in my life and none of them ever seemed to work. Now don’t get me wrong, I’ve never been really overweight, but I always felt like I had at least 10 - 15 pounds I could lose. I used to obsess over the number on the scale and research every new diet I heard about. I also struggled with acne and knew proper nutrition could help solve the problem. I read so many diet books and had a subscription to every health and fitness magazine. Although, I gained a lot of knowledge and some of the diets seemed to work for a little while, they were never going to be life sustainable. I mean, who really wants to spend their whole lives obsessing over how many calories or points they used in a day?

    Did you know that 98% of people that lose weight from a diet gain it back within 6 months? This is because the diet mentality is based on deprivation. You are able to get a quick-fix result because you were able to deprive yourself for a period of time. Eventually, this method falls apart which can lead to a binge and despite all your hard work, you gain the weight back. How frustrating is that? These types of diets will slow down your metabolism which will only make it harder for you to lose weight.