T25--- INSPIRATION!

So today my heart just Melted, as it often does from this challenger’s post…… I have been watching her grow and change and learn and have the BEST attitude and I just have to say how exciting it is to be a part of her life!
She is a busy working lady with a lot of responsibility and had a little ways to go.  Mid life and some dangerous health changes really drove her to want to succeed!  She has a great weight loss and inches success story, she has the before and afters.. but isn’t this what it’s about?  LIFE!
“Funny thing I noticed today. I teach a PreK program at a Catholic Elementary school. I had to go up on the climbing structure to deal with an issue, and then I just stayed up there and played with the children, sliding down the slide, climbing back up. I haven't done that in years! I KNOW it is because I am eating well, exercising well, and sleeping like a baby!”
Yep!  This is Exactly why people Love T25!  
Sounds Great to me!!
Do You want to bust your workout in 25 minutes AND get Great Results—Gain Energy and change your health?
I wasn’t planning on posting this today but she inspired me so much I had to share….
Tim Zakaras has had Such success with it (in fact he’s doing it right now and he’s done before I finished typing this)
 I just have to give you the opportunity!  Watching him show the kids and I his “abs” is a Ton of fun ;)  
TODAY is the last day at the discounted price…. I say that not to “sell you” But to SAVE you-Time, Money & from buying a new, larger size pants or paying for another prescription!!!  People are Losing their muffin tops in THIS Group!
Let’s get started ok??!!  Shoot me a message before 9pm… That’s when I’ll be exercising today… And It’s ON!

Veggie Omelet with Flavor! 21 Day Fix Approved!

Sometimes I am NOT in the mood for a salad!  I love them but go figure right?  So since I try to get a minimum of 4 cups of veggies of all kinds eaten in a day sometimes I like to change it up!  Often the easiest way to do this is throw some veggies in a skillet and make some eggs! Such a nummy healthy breakfast--- fresh garlic and the coriander from the everything seasoning (only seasoning no junk added) makes it pop!!

2 Omega 3 Organic Eggs 
Fresh Garlic 1-2 Cloves chopped
Everything Seasoning (I like trader joe's)
Zucchini
Mushroom
Red Pepper
Spinach (fresh)
Onion (I used Red)
Any other veggies... Cauliflower would be awesome!
1-2 TBSP Unrefined Organic Coconut Oil
Black Pepper 

Chop all your veggies except Spinach
Heat 1-2 Tbsp of Coconut oil Med to Med low in skillet
Throw in two cloves of fresh chopped garlic
Once Veggies are starting to get soft throw in a cup or more of fresh spinach
After Spinach wilts a bit throw in your two eggs and cook it up stirring constantly!
Sprinkle some black pepper on the top when done!

Eat just like this or throw half an avocado and even some salsa if you like.  You may be full but you could also add an ezekial piece of toast or steel cut oats.
21 Day Fix
1 Red Container
2 Green Containers
Any extra's make sure and count :)

Monday Mindset What is Important vs Urgency? Time Management tip for Monday Mindset!

Good Morning!  IT's GORGEOUS out :)  OH My GOODNESS !!  I saw this yesterday and had to read it TWICE!  YES..... This is EXACTLY it, So many times I end up just doing what needs to be done and not having time for anything else... instead of focusing on what is REALLY IMPORTANT!  SO again I had to read that twice because what is urgent IS what is really important right?  Not always!  But this is SO hard for me!  I am the type of person where the SECOND i get a call, or an email or I know about something I take care of it... THAT SECOND!  I can't rest, I need it done... I find it SO hard to save a time frame for things because want to "get it done".  Yet sometimes what happens is I end up spending my day only working on present activities and not working on the future..... anyone with me here?  

Another thing that came to mind is in eating healthy, working out, time with God we always say, I got busy---- and this is EXACTLY the idea.... so is sacrificing your current health that will have a future impact on you and your family worth what you gave it up for that might be temporary and in the moment?  Is everything you have in your schedule absolutely more important than some quiet time to restore your soul, 30 minutes of exercise and making sure you feed your body proper nutrition?  Are you letting everything else pull the strings in your life and run you around like a car buzzing on low fuel?  

SO my focus this week is to yes, still be me and always respond ASAP to any and all things... but yet set aside time to not be interrupted and focus on planning and the future, it can wait 30 minutes!!

Clean Eating Tips

Clean Eating Tips  

One thing seems fairly common in our challenge groups. It seems as though exercising is a fairly easy task to accomplish but eating the correct amount of foods and what exactly to eat are the most difficult things for people to master.   

First and foremost, if you do not own a copy of "Eat Clean Recharged" by Tosca Reno go out and get your copy now.  It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body.  There are so many areas that Tosca touches upon in the book that were like "ah ha" moments for me!

Portion sizes- Tosca's strategy does not count calories or points.  Instead you are guided by simply following correct portion sizes and pairing the correct foods together.  So it is very easy to stick to the correct plan because you don't need any fancy sliders to figure out your calories or scales to measure your food.  A serving of protein is the palm of your hand.  A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful.

If you follow the correct portion sizes you will stay on track and are less likely to over indulge.  I literally measure out my blueberries in the morning for my oatmeal by scooping out 2 handfuls and tossing into the oatmeal.

Drink a large glass of warm lemon water when you first wake up before you eat breakfast.  Lemon water is a natural detox and it also jump starts your metabolism in the am.  I use a lemon squeezer and squeeze an entire lemon into my cup and fill to the top with warm tap water.  Then, I do not allow myself to eat breakfast until the entire glass of water is gone. 

Tip:  Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!

Get a lunch tote- 31 sells these great lunch totes that are perfect for packing healthy snacks and meals.  On Sunday I always sit down and plan out my meals for the week.  I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week.  I measure out hummus, all natural PB and nuts as my proteins to pair with my fruits and veggies.  Then, if I am out doing errands I always pack a snack and even an extra one!  I always throw in my shaker cup and shakeology because you can always find water somewhere!  The result, I am never stranded and starving!  I will never let myself get to the ravenous stage where I eat everything in sight!  This has been my saving grace when there were no healthy alternatives at a function as well.

Carry a refillable bottle with water everywhere you go.  You can add lime, lemon, cucumber and strawberries to your water to give it flavor.  NO SODA OR JUICE!  I'm telling you that it's full of empty calories and you are not going to lose the weight if you drink soda or juice!  Just WATER!

Drink green tea when you are hungry, I noticed that it helps with my cravings especially in the late afternoon or evening!

Are you the type of person that needs something sweet after dinner?  I always grew up needing to have dessert following my meal.  For dinner I will cut up a bowel of fruit and leave it on the table for something sweet after dinner for the rest of the family.  I usually don’t eat it unless I can’t resist.

Buy in bulk, I go to Costco and buy their individual organic chicken  It is better to buy fresh produce than frozen.  Especially in chicken they infuse it with salt water as a preservative.  So Another idea is to buy a 10lb bags when they are on sale and then portion out palm size pieces for your entire family freeze and voila you have no additives chicken for later!

Another thing that I do all the time is cook extra chicken for your lunches on Sunday or whatever day you are going to use as your prep day.  That way you can slice it up and put it in a tupperware and pull out for salads or wraps for the rest of the week.

Also, cook extra for dinner and place in containers for lunches throughout the week.

You can replace any foods so long as you replace a complex carb with another complex carb ect.  So if you don't like banana's replace them with an apple.  If you don't like almonds replace with all natural pb!

BODY BEAUTIFUL/BODY HEALTH FORMULA

80% nutrition + 10% exercise + 10% genetics = body beautiful/body health

EAT CLEAN PRINCIPLES

1.      Eat six small meals a day.  Eat every two-and-a-half to three hours.  I literally set the timer on my watch to remind me when to eat!  Now that I have been doing it for so long my body just tells me that its time to eat!  My husband always jokes that I eat non stop all day long!  And I DO!!! 
2.      Eat breakfast everyday, within an hour of rising.  So give or take when you exercise.  I exercise first thing in the morning and I don't eat before hand.  I workout, drink my results and recovery drink, grab a shower and then make breakfast.  I always have a warm glass of lemon water each morning as my wake up and detox!  I squeeze 1/2 or a whole lemon into a glass of warm water.  I make it a rule that I cannot eat my breakfast until I drink the entire glass of water.  I also sometimes throw in a few green tea bags and some stevia or raw local honey.
3.      Eat a combination of lean protein and complex carbohydrates at each meal.  A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish.  A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomatoes just to name a few. 
4.      Eat sufficient (two or three servings) of healthy fats every day (Unrefined coconut oil, evoo, avocado)
5.      Drink two to three liters of water each day.  I make this a MUST!  If you want to lose weight then you must drink a lot of water each and everyday.  If you do not drink enough water you body actually holds onto water weight.  Drinking water speeds up your metabolism and helps you lose weight.
6.      Carry a cooler packed with clean foods.  I seriously cannot leave the house without my 31 cooler bag.  Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water.  It is super easy to throw in a packet of shakeology and your shaker cup.  Then you are never left scrounging for a meal or a drive through to go to.  you always have a healthy snack or meal to hold you over! 
7.      Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.  Limit your starchy complex carbs to two to four servings each day.  I suggest not relying to heavily on juices.  I would aim to get your servings of fruits and veggies each day from actullaly eating them.  This way you get the added fiber from the skins of the fruits!  Juices more often than not have added sugars and additives that our bodies do not need.
8.      Adhere to proper portion sizes.

PORTION SIZES

Protein:  palm of one hand
Starchy complex carbohydrates:  What can fit into one cupped hand

Complex Carbohydrates from fruits and vegetables:  What can fit into two cupped hands together
Healthy Fats:  One scant handful of nuts, 1 to 2 tbsp of oil.

TOP 10 THINGS TO AVOID
1.       Sugar, white flour and over processed foods.  Bread at the bread table when you are out to eat.  Especially when I was trying to lose the weight I would avoid bread at all costs.  Ezekial bread products are ok.
2.      Artificial sugars-  I recommend Stevia drops from wisdom naturals or raw honey if you need to sweeten something.  Even then I still think you should use it sparingly.  Again, sugar is addictive and the more you have the more your body will crave it!
3.      Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
4.      Super sizing your  meals or portions- If you are at a restaurant always ask for a box and take half of it home!  Restaurants are known for their oversized portions.  Even if it's a healthy meal that does not give you permission to throw your rules out the window!  You can eat the right kinds of foods and have to much and still not see results.
5.      Alcohol, try your best to limit.  My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water! 
Alcohol is full of sugar and empty calories so you need to ask yourself,  is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!
6.      Chemically charged foods- So this mean smart ones, lean cuisines or any other processed meals.  Take a look at the labels on your food.  If there are more than 3 ingredients and you don't understand what they are then you probably shouldn't buy it!
7.      Foods containing preservatives
8.      Artificial foods such as processed cheese slices- I very rarely eat a piece of cheese.  I tend to choose feta cheese if I go that route!  Once again your body holds onto bad fats!  I do once a week have raw organic or goat cheese.
9.      Saturated and trans fats
10.  Anti foods, calorie dense foods with no nutritional value.

TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU
1.       Pack a cooler everyday
2.      Carry a water bottle everywhere

3.      Make a shopping list and stick to it- I grocery shop for 2 weeks at a time.  I sit down with my white board, grocery list and recipes and plan out my meals so that my entire family can follow the same eating schedule.  It works and we are all happy!

4.      Prepare planned leftovers
5.      Keep your pantry stocked with staples.  Staples in my pantry are plain unsalted rice cakes, all natural peanut butter, brown rice pasta, ezekial bread products, brown rice, steel cut oats, quinoa, sweet potatoes, regular potatoes, almonds, cashews, raisins, flaxseed, coconut oil (unrefined organic) and olive oil! TONS of VEGGIES AND FRUITS!  Spinach, Romaine, Mixed Greens, Green Beans, Asparagas, Broccoli, Apples, Bananas, Berries etc.

TOP FIVE EXERCISE TIPS (Your Beachbody workout will usually do this for you;)
1.       Set realistic goals for yourself-weekly, monthly and yearly.
2.      Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.
3.      Challenge yourself-vary your routine every few weeks.
4.      Keep cardio fun-try new activities
5.      Stay focused-put your mind into your muscle.

Tips For Eating Out!

Tips for eating out

Its Friday and I'm sure your weekend is packed with picnics, graduation parties, birthday parties or dinner at a restaurant. As I'm writing this sentence my blood pressure is already starting to rise because I know that all of these things are filled with high fat, sugary, and hard to resist temptations. The last picnic I went to the menu consisted of pigs in a blanket, roast beef, stuffed chicken breasts, mashed potatoes, salad, and fruit salad. Oh, and need I forget the beer, liquor, pop, cookies and cake! So needless to say there was not much for me to choose from. I did my best to keep it clean. People kept giving me weird stares and offering me cake and cookies. I politely declined and drank my water and ate my fruit. When I got home I prepared myself a healthy snack.

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips from Tosca Reno's Stripped book to keep your blood pressure in check!

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more.

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar.

4. Broth is best. When there is no salad option have a broth based soup.

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols.   I always look at the menu before I leave to go.

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out).

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.  If you really would like alcohol Vodka with tonic and a splash of lime or splash of cranberry is best.

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.

If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic.

One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym

Have a game night at home with healthy clean snacks

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity

Meet at the park for a walk or bike ride

Take a zumba or a fun class with friends-Alexa's dance studio has Hip Hop on Wed nights for adults... how fun is that?  AWESOME!  Hiking is always fun!

Eating clean and creating a healthy lifestyle doesn't have to mean that you are becoming a boring person. There is so much more to experience than food and drinks! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!

Sample Clean Eating Snack Ideas

I know that one of the biggest struggles can be just coming up with a few simple snacks to have and bring with you when eating clean on the go!

The easiest way I do this is by having a lunch cooler to throw my snacks in with an ice pack so if I'm taking kids to sports etc I am ARMED and READY to Stave off the hunger that attacks when we get busy!

Clean Eating Snacks Ideas:

Apple Almond Butter or almonds
Celery with Peanut or Almond butter
Handful of raw mixed nuts, almonds or walnuts
Broccoli, cucumbers, carrots or other raw veggies w hummus
Greek Yogurt and Berries (I like mine with Vanilla Stevia and pecans--- NUMMY)
Chop an an orange and 3 dates... such a great treat! Like a Dessert!
Strawberries with a little sprinkle of raw coconut and cocoa powder and a teaspoon of raw honey
Watermelon
brown rice cake with peanut butter and raw honey
Hard Boiled Eggs and Banana
Mary's Gone Crackers and Hummus
Mary's Gone Crackers and an oz of Manchego Cheese (goat cheese---AHHHMazing!)
Healthy Pancakes I will make these and spread fresh fruit jam or maple syrup on top if I'm going to be gone awhile... it's even good cold and you can eat half for a snack or the whole thing!

Cooler Plan 2 for steady weight loss

Cooler Plan #2- Eating for best long-term results

I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance until your goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!

  

Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approach its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below
What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal 
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
  
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.
• use unrefined coconut oil for cooking
• Organic virgin olive oil, vinegar and lemon for dressings.  there are many delicious homemade dressings that do not take much time at all.  Braggs is a brand you can trust if you'd like to purchase in the store.
  

What to Avoid:

·         Avoid all over-processed foods, particularly white flour and sugar.

·         Avoid all chemically charge foods.

·         Avoid foods containing preservatives.

·         Avoid artificial sugars.

·         Avoid artificial foods such as processed cheese slices.

·         Avoid trans fats.  NO canola or vegetable oil

·         Avoid sugar loaded beverages, including colas and juices.

·         Avoid or do your best to limit alcohol intake.

·         Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.

·         Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, banana, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Ezekial Brand or Alvarado is great)

1 handful sized serving of legumes, sweet potato, yam, carrots or squash

Lean Protein

6 portions each day.  A portion is:

• 1 cup or handful of dairy products or alternatives such as almond or coconut milk, occasionally organic cottage cheese, kefir, yogurt, organic cheese or plain fat free sugar free yogurt. For Dairy I STRONGLY recommend organic!  With Non Dairy Milks please look for Caraganeen, it is a common additive and not good for you.  I like Thai Lite Coconut Milk concentrate in the can or Whole Foods 360 Brand organic unsweetened Almond Milk  Silk also has Almond Milk that’s Non GMO Caraganeen free.
  
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 1-2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat). Nut butters should have nuts only-no additives-read ingredients-- 
• 1 palm sized portion of lean meats-I prefer organic beef and chicken and wild caught fish or tuna 
• good quality  

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Stevia from the Stevia plant-preferred brand Pictured
• Raw Honey
  
• 100% pure organic maple syrup

• Coconut Sugar or Coconut Palm Sugar

For more tips on what a typical day of eating looks like for me and how I prepare go to my meal planning page.  I will be adding information and improving each week!


Have a great day!


Jen Zakaras  

jenzakaras@cox.net

602 750 0374

12 Ways To Eat Better

12 Ways to Better Eating-Mental Approach

Lots of people are trying to eat better,... trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations- Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling to find a healthy choice.

So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive - Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key - Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible - Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself -Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!

7. Stick with your plan - It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have fun - Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise - You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.
10. Don’t rush into this - People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination - To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.


12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now go out and make a difference in your life today!!  Did you enjoy this article?  Would you like to receive more support from me on a daily basis?!  Ask me about my next challenge group!  Together we can set goals and achieve them!!