Monday Mindset Time Management What is urgency vs importance?
Clean Eating Tips
Tips for Eating Out
Clean Eating Snack Ideas
Cooler Plan 2 For Steady Weight Loss
12 Ways to Better Eating-Mental Approach
Meal Plan Example the 21 Day Fix and tips
12 Ways to Better Eating-Mental Approach
Clean Eating Tips
Tips for Eating Out
Clean Eating Snack Ideas
Cooler Plan 2 For Steady Weight Loss
12 Ways to Better Eating-Mental Approach
Meal Plan Example the 21 Day Fix and tips
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.
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.
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.
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.
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.
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!!
I was up Sunday Morning after my night out completely not in the mood to do this but guess what? It has to get done, otherwise I don't have a start date! It's always nice to know Monday is a day to begin anew.. rekindle the fire and go for it! I know after a night out it would be tempting to let it go.... return to the old me and just relax, but I told myself... this only takes 20 minutes! I am on the 21 day fix round 2 and am loving the progress so the results are truly motivating!
I'm a fly by the seat of my pants person myself so I get that meal planning is not a favorite. What I have found though is if I take the time to at least make a plan and have the food... even if I have to switch it around when life gets crazy, which it will--- I still succeed! I try to have the food shopped for but even if I don't have time for all that on a particular weekend, I always make sure I have the next 2-3 days and nights covered so I am not forced to eat out. Then I think in my head of my schedule and think at least there is such and such day or time I can stop by the store again. I also tend to be a creature of habit during the day to make it a little easier for me. I vary the meals each night so my family doesn't go bonkers... and typically we end up with a leftover night in there somewhere.
I namely shop Trader Joe's and Sprouts, a farmers market here in Arizona weekly , Costco biweekly. I occasionally go to Whole Foods for a few things I pick up there. I'm not sure what type of grocery stores you have available in your area but this is the type of information we discuss in our challenge groups. This is the menu I shared for my group this week. We all interact and share information and what works for us, help you find the right products, and help it work in your busy schedule! We are all busy and last time I checked modern society wasn't going to slow down any time soon!
I want to challenge you to take this 20 minutes to at least make a plan, if that's all you get done initially fine. I guarantee even that small step will make changes in your week, help you consciously have to THINK about a what you are doing and not be forced to grab takeout, eat out or eat something unhealthy because of the time factor. This is a passion of mine because I have been eating clean for a long time but "time" always derailed my progress. The unexpected and unprepared event that we know happens, so plan for it ahead of time! I'm not a planner but these are the small steps I have made to make those big differences over time. We no longer eat out unless planned, we eat healthy and I am constantly changing up my plan, but it's there and it works!
I LOVE my mid morning snack, so NUMMY, 2 omega 3 eggs and steel cut oats w a dab of raw honey and cinnamon, all prepared on my prep day and ready to roll....
This is SOOO me! If I don't eat throughout the day, and take care of myself..I am VERY affected by it! I get grouchy, disoriented, I can't think. Not everyone is like this, my hubby can go for hours, but regardless of your "hungry disposition" remember it's good to feed your body healthy nutrients throughout the day and keep your blood sugars level! The biggest mistake people make is not take the time to have a plan--- so eating throughout the day even healthy things becomes grazing and snacking on too much of a good thing! I am loving the 21 day fix helping hold me accountable on this!
As a busy mom this happens to me all the time! I usually keep almonds in my purse as an emergency, and still do.... BUT I am feeling amazing doing it this way! I am filled with energy and so alert!
I am also thankful my hubby is taking the time to eat several meals throughout the day----even though he doesn't feel it as much as I do his health has improved because of it and he does notice a difference! When I met him he did not eat breakfast and had larger portions for dinner.... just by eating a healthy breakfast and watching his portions more at dinner he has never been the same size and that was 12 years ago he started those changes! (the little body for lifer in me couldn't watch him do that to himself) Yes he's fluctuated a bit with holidays etc but overall just that was a 25 pound permanent change! Do NOT starve yourself!
My meal plan is done, YAYYY!
I am focusing on healthy fats this week and I can't wait! I realized that I hadn't been eating as many healthy fats as I normally do. So this week I am experimenting! I will give an update on Friday and let you know how it goes! Also I live in Arizona and my skin is DRY so I thought this would help for this as well. My calories still fall within range, but I notice my body does better this way How about you? What are some of your Favorite Healthy fats? Mine are unrefined organic coconut oil, avocado and Barleans organic flax oil.
Here is a quick list of healthy fats to add in your day:
1-2 Tablespoon Unrefined Organic Coconut oil
2 servings of Omega 3 oil
Half to a whole avocado plus one other fat
Nuts Seeds 1 portion
I usually have a portion of nuts/seeds once a day and then also use almond butter in my shake as my extra fat.
One thing to watch out for is TOO many nuts and seeds, you can still eat too many! However we can have more than we think we can and the difference is amazing!
Your weight begins to fall off, your skin becomes clear and your eyes are bright!
Try it for a week and see what happens!
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