The holidays are over, and we’re entering the New Year with fresh goals, the intent to reach them, and excitement for what’s possible in the coming months! Every year, the #1 most popular New Years Resolution is to lose weight. Most of us have made that same resolution countless times before, and I’m sure that you have as well. Usually the first thing we think of when we hear “lose weight” is that D word, diet, that instantly causes anxiety.
I want to encourage you to ditch the diet mentality this year! They’re almost always unsustainable, leave you feeling deprived and counting the days until the plan is over. Who can live happily like that long-term? Hardly anyone, which is precisely why these resolutions are short-lived and we resolve to try again next year. I have good news — it doesn’t have to be this way!
This year, resolve to find your perfect balance. Try a few of my favorite tips…
Balanced decisions. Resolve to make healthier decisions that make you feel great, not ones that make you miserable. It’s much more simple than following a strict plan and will leave you loving your new lifestyle. Following strict plans can leave you feeling deprived, which can lead to rebellion and that’s absolutely not what we want! Balanced decisions are far more beneficial and enjoyable long-term.
Simple changes over time. Instead of trying to do a complete overhaul of your life, start by making these smart, balanced decisions over time. Changing your habits and doing it slowly leads to creating healthier habits that last without overwhelm and confusion.
Step by Step. Start with one new healthy habit a week. With this method, you’re focusing on one thing that improves your health at a time as it becomes a part of your routine. For example, for your first week, focus on drinking enough water. Most people do not, and this is always a fabulous place to start. You’ll see and feel changes quickly, and you can move onto your second week with another small health goal to implement.
What are some of the most important aspects of your health you’d like to change? Brainstorm some simple, manageable steps to reach these goals and get to work! If you’d like support and accountability, I’d love to chat with you about your health goals and how I may be of help to you in reaching them. Accountability is a tremendous factor in achieving your goals, and I would be delighted to be by your side as you journey through this! Contact me at email@example.com if you’d like to schedule a complimentary, one-on-one, 30-minute Designing YOUR Healthy Lifestyle strategy session!
Stress is an inevitable part of life — we can certainly agree on that, can’t we? There are some things in life that we just can’t dodge, no matter how much we want to, and stress is one of them. There’s always a few too many things on our to-do lists, a big project at work that is due next week, and the list goes on.
Overwhelming stress can wreak havoc on your health and wellbeing — including sleep issues, headaches, muscle tension, fatigue, digestion problems — the list goes on. It’s incredible the amount of influence stress has on how our bodies function.
Even though you cannot avoid stress, equipping yourself with practical tools to combat stress can make a drastic difference in your life.
Here are a few practical ways to cope with stress:
Train your brain. Replacing your negative thoughts with positive or productive ones can crank down your stress levels. When you feel a negative thought creeping in, dig into what’s going on and give yourself some grace. Instead of throwing your hands in the air in a huff saying “Why is this happening to me again?!” as you’re stuck in traffic for the sixth day in a row… replace these thoughts with something more productive. Is there a different route home that you could take that may be less crowded? Could you listen to a book or podcast during your commute to use your time more wisely? The important takeaway here is to use your energy for productive, positive thoughts. You are human, of course, so no-one expects you to be a ray of sunshine every moment of the day — but learning to train your brain in this way can drastically impact your mood a majority of the time!
Breathe in, breathe out. Stress and the busy nature of life have an impact on how we breathe. The majority of people do not naturally breathe deeply, but instead, breathe very shallow breaths. Stop and notice how you are breathing right now. Chances are, you are not breathing deep enough to fill your lungs to the point your stomach extends. It can be quite a hard habit to change since our bodies do the breathing for us without having to think about and initiate each breath. Deep breathing provides the brain with optimal levels of oxygen which have many health benefits. Practicing deep breathing three times a day will help re-train this habit and will help decrease stress levels by relaxing the body.
Avoid unnecessary stress. Evaluate what is stressing you out currently and write a list of anything that comes to mind. Do you have too much on your plate? Have you overcommitted yourself and your time? Take a look at where you can cut some things out and where you can delegate some tasks out to others. Get creative with how you can turn these stressors into something less impactful on your health.
Stress is a major factor in the development of disease, in the prevention of disease, in the maintenance of health, and the restoration of health. If you need assistance in addressing the stress in your life, contact me for a complimentary Designing YOUR Healthy Lifestyle strategy session.
I am a Holistic Health and Transformation Coach. I help men and women who struggle with low energy, excess weight, stress or anxiety, and empower them to make easy, sustainable diet and lifestyle changes so they can embrace a life of wellness, without feeling deprived or overwhelmed. Do you know anyone who could use a little motivation, support and accountability to create this lasting change in their life? Please send them my way, I’d love to help them. firstname.lastname@example.org
Do you feel confused by all of the contradictory health information you’re constantly being berated with? You certainly are not alone. Fads are always on the rise (and then the inevitable fall), but luckily, there are some sound, sure-fire ways to live a healthier life — no trends needed. In fact, ditch the fad and diet mindset once and for all. You don’t need them. Instead, focus on long-term lifestyle changes and implementing small changes over time to build up to your long-term goals. You will be much more likely to succeed this way, and it is much more enjoyable of a process.
Let’s dig into some things that you can start doing today…
1. Map out your goals. When we live life without a plan, the days turn into years… and before we know it, we’ve been saying for the past five years that we wanted to start “blank.” What are the health goals you have for yourself? What is your reason for wanting to reach these goals? Focus on how you want to feel, and map out your goals from there. For example: if you want to feel happier — what changes do you need to make to achieve that? And what steps will you take to begin that process today?
2. Appreciate where you are right now. Learning to reverse any negative self-talk you engage in can be a long process, but daily practice will leave you with bountiful results. Appreciate where you are in your journey, even if you aren’t quite where you’d like to be. When you feel yourself beginning to engage in negative self-talk, stop it in its tracks. Treat yourself with kindness and respect, and start practicing turning the negative self-talk into something positive. Look into the mirror and say “I love you!”. Making changes is much easier if you’re coming from a place of self appreciation!
3. Do it for the right reasons. As you work towards your health goals, remember that you’re working towards a greater level of health, happiness and longevity. I have caught myself many times thinking “I need to start working out more, I have that beach trip next month.” While it’s not a bad thing that you want that fantastic beach body, remembering that the hard work you put into your health is so that you can live a longer, happier and healthier life. The little changes in diet and lifestyle that you make on a daily basis, day after day, are what will sustain lifelong transformation in your health and well being. From The Slight Edge – Consistently repeated daily actions + time = inconquerable results.
Implementing these three tips are a great way to start your back to health journey. Accountability is a major factor in achieving your goals, so having someone help guide you through this journey is incredibly beneficial. Contact me today for a complimentary consultation if you’d like to discuss your health goals and how health coaching can help you reach them! www.juleneandrews.com/contact
Do you ever feel like cooking meals at home is a part-time job? (If we’re honest, it can feel like a full-time job!) Planning meals, shopping, cutting, chopping, clean up… just the thought of it can be so daunting.
Being overwhelmed with cooking at home is also the main reason we zip through a drive-thru or order take-out, which is undoubtedly the less healthy option.
Lucky for you, I’m here to let you in on a few of my favorite time saving tricks to use in the kitchen so you can enjoy your healthy meals at home.
A few kitchen hacks to save you time and sanity…
- Chopping veggies can be a major time-sucker. Save a slew of time by purchasing your veggies pre-chopped in the produce section at your grocery store — and another trick, load up on your pre-chopped veggies at the salad bar. Many grocery stores have a salad bar that is priced per pound, and loading up a box of pre-cut veggies from the salad bar can cut down on waste and time. You can also purchase frozen produce which has already been washed and prepped.
- Plan your meals for the week ahead of time. Each weekend, take a look at what you have in your kitchen and create a plan of your meals for the week. You can then make your shopping list based on what you’ll need for the week, which will cut down on waste and mindless browsing at the store. (We’ve all been there, right?) Take time one day each weekend to plan your meals and shop, another day to prep and cook and you can have a week’s worth of meals ready to go. “If you fail to plan, you are planning to fail!” Benjamin Franklin
- Cook in bulk. This is beneficial for several reasons. For example, roasting a big pan of veggies to use with meals during the week saves loads of time, and also allows you to use the ingredients in different ways. A large pan of roasted veggies could be your side item for one meal, the veggies could be thrown atop a plate of zucchini noodles for pasta the next meal, veggie soup another day, etc. Cook once, use many times. It’s a huge time-saver! You can batch cook beans, grains, dressings, etc.
- Another trick is to clean up your workspace as you go. After you’ve sat down and enjoyed a meal, the last thing you want to do is spend time working in the kitchen again. As much as you can, clean up as you’re cooking, which will leave minimal clean up after you eat. You’ll be glad you did!
Implementing these tips will ultimately save you TIME, MONEY, CALORIES and STRESS! Success doesn’t just happen, it’s planned for!
Let’s get cooking! What new tip will you try in the kitchen this week?
Are you ready to nourish yourself naturally with good food, a positive mindset and health conscious lifestyle decisions? Schedule a complimentary 30 minute “Designing YOUR Healthy Lifestyle” strategy session! https://designinghealthylifestyles.acuityscheduling.com
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Throwing a salad together seems simple enough…but does simple have to mean boring?!
Salad generally isn’t something we search around to find new recipes for — it’s usually the same old routine, which can indeed become drab. But guess what? It doesn’t have to be that drab!
It’s time to mix things up and make salads exciting, delicious and something you crave…and once you get creative and find your flow, this will undoubtedly be the case!
I certainly don’t have to convince you that salads are good for you. Salads generously provide you a healthy helping of nutrient-packed greens, nourishing raw veggies and an extra pep in your step afterwards. Dr. Joel Fuhrman’s number one eating guideline for a Nutritarian Diet Lifestyle is to eat a large salad every day as your main dish. He recommends the salad should include a variety of lettuces, tomatoes, onion, and at least one raw cruciferous vegetable (kale, cabbage, arugula, watercress, bok choy). He suggests that starting a meal with a large salad eaten first is the simplest and most effective way to prevent overeating and to make sure you never have a weight problem.
With so many perks all in one bowl, it’s time to re-kindle your relationship with salads and get them back on your plate!
Here are 3 tips for making killer salads that you will long for:
- Use ingredients that are fresh and in season. Take a trip to the Farmers Market or your local health food store to pick up some local, fresh and in season produce…your taste buds will thank you for it!
- Mix it up. Get creative with your ingredients and play with mixing textures. Combining raw veggies with cooked veggies can really take it up a notch. For example, roasting some broccoli, mushrooms or onions to add to your salad will add an interesting and delicious element. Don’t forget the fruit! Adding fresh fruit and berries to a summer salad is refreshing and quenches that taste for something sweet. Adding nuts and seeds and whole grains, like quinoa or brown rice, adds texture and taste as well. Avocado adds a creamy texture and is a healthy fat and filling.
- Spin your greens. After you wash your greens, spinning them dry will help them not become soggy or too wet to absorb your ingredients and dressing. So break out that salad spinner and spin away!
Are your ideas brewing already? What are you inspired to throw into your next salad? Leave a comment below and tell me what you’re ‘cookin’ up!
I know you’ll want something special to put atop that delectable salad in your near future, so I’ve included one of my favorite easy, healthy, homemade salad dressing recipes for you below. Enjoy!
Homemade Balsamic Vinaigrette
- Olive oil — 1/2 cup
- Balsamic Vinegar — 1/3 cup
- Dijon Mustard — 1⁄2 teaspoon
- 1 clove garlic, minced
- Basil — 1⁄2 teaspoon
- Salt and Pepper, to taste
Combine in jar with lid, shake and store.
For more salad inspiration, check out the Salad in a Jar Program: https://juleneandrews.com/salad-in-a-jar-program which includes step-by-step instructions for creating your own salads in a jar + EASY recipes for 15 different salads and 4 homemade dressings. Pick 5 to prepare on a Sunday evening and you’ve got a healthy lunch on the go ready for the entire week! Goodbye, junk food… hello healthy!