Get Motivated this Year

Get Motivated
M – Mind Must be in it
This is where it all begins. You have to realize that it is time for a change. Your mind is the willpower and your heart is the drive. You need to play the scenario over in your head that you are taking the first step. This step is up to you and is the only way you will improve your situation…sound mind to build a sound body.

O–Overcome all fears, excuses, and obstacles.

You are not the first person to make a change for the better and you won’t be the last. Set goals that are attainable and then progress from there. When this happens, you are on your way and nothing will stop you.

T–Take the first step.

Buy some workout clothes and tennis shoes, join my online support groups, a gym, recruit an accountability partner or coach. Whatever it takes to get you started on your path. You will find that this is the toughest step, but once you start feeling the benefits, you will realize you did the right thing.

I–Integrate health and fitness into your lifestyle.

Now that you’ve started, make it your routine. Just like eating and sleeping, make fitness part of your life. I’m not telling you to be obsessive about it, but make it a high priority in your life. Schedule it in as a regular activity and give it priority on that to-do list.

V–Value your existence.

What are you worth healthy vs. being sick? Realize what you are worth to your family and career. If you say I am too busy with work and your family to exercise, ask yourself this question, “What if I have a heart attack, become diabetic, get sick or become obese? What do I do then? What does my family do?” Taking care of yourself is money in the bank, and an investment for your later years. When you take care of you, everyone around you will benefit.

A–Appreciate how simple a healthy life can be.

If you are eating whole foods and exercising on a regular basis, I can guarantee that you are feeling better. If you are exercising properly, I guarantee you are moving better, standing taller, looking better, and performing everything in life at a higher level. Appreciate this–you worked for it.

T–Turn away from temptation.

It’s around every corner. Don’t totally deprive your self of treats and cheating once in a while, but don’t make it a habit. Keep it a rarity. I love sweets, so when I want cake or a cookie, I buy one piece or one cookie and eliminate the temptation of going back for seconds. Do not buy these treats in bulk. Don’t keep them in your house.

E–Exist on a different level.

People that do not live a health-conscious lifestyle see people that do as an oddity because we use food and exercise as our path to what I consider a functional existence. You will more than likely no longer need to rely on OTC drugs to alleviate joint pain, asthma, or indigestion. Your behavior associated health risks will decrease dramatically, your waistline will get smaller, you will have more energy, and you will definitely elevate your mood. You will exist on a different level. Contact me to help you make those new lifestyle changes!

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Diet Habits to Drop Now

Start your New Year off right! You might think some of these habits are helping you shed pounds, but could actually be sabotaging your weight loss and hurting your health. If you can drop these harmful habits, you might just become a healthy eater for life.

Skipping breakfast. Breakfast is indeed the most important meal of the day — especially for people who want to lose weight. It helps jump start your metabolism and gets your body started for the day.

Going on a juice cleanse. Long-term juice cleanses are one of the worst things you can do to your body if you want to shed pounds for good. The reason? While long-term cleanses will make you lose weight, it’s mostly water weight that you will gain back once you resume your normal eating habits. And it could trigger other health problems, as well, including an out-of-whack metabolism and irritability.

Filling up on diet soda drinks. If you’re turning to diet soda drinks for your fix, then you could actually be sabotaging your weight loss.
Drinking diet soda and other artificially sweetened beverages could be linked to weight gain, Type 2 diabetes, heart disease, stroke and high blood pressure. The reason? Your body might be confused by artificial sweeteners. Instead of diet drinks, try plain sparkling water for that fizzy full feeling.

Completely cutting out entire food groups. There is no magic bullet to weight loss, but for some people, elimination diets seem like a quick and easy way to feel in control of their bodies. Use the saying, everything in moderation. That way you won’t feel deprived or think you are “missing out” on any foods you want.

Opting for low-fat versions. The fat you eat isn’t really linked to weight gain and disease, instead, it’s the total amount of calories eaten, as well as “bad” fats like trans and saturated fats found in meat and processed foods, that seem to be linked to health problems. Not only is fat good for you in moderation, but labels like “low-fat” and “nonfat” actually trick people into eating more. Instead of assuming that low-fat or nonfat foods are automatically better for you, read the nutritional labels first. You might just find that low-fat or nonfat versions actually have more sugar or calories than the normal-fat foods.

Going hungry. For people who want to lose weight fast, dropping too many calories could actually be hurting you and confusing your body. If you want to lose weight and keep it off forever, you need a modest calorie restriction that you simply continue and never stop. There are many apps that you can put in your goals, weight and height that will calculate how many calories you need.

Thinking about it as a “diet” in the first place. People who prioritize and make lifestyle changes over diet, are the ones who keep it off long term. By making small, realistic and sustainable changes that you can carry on for the rest your life, as opposed to adopting dramatic, short-term diets can ultimately result in an unhealthy cycle of losing and gaining weight.

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How Sleep Affects Weight Loss

It’s not just poor diet and lack of exercise that are making Americans fatter and sicker these days — sleep deprivation also plays a role. Across the country, there are approximately 70 million people struggling to get a good night’s sleep. Some have trouble falling asleep, some can’t stay asleep, and for others it’s a combination of both.

Lack of sleep is a huge stress on the body and is associated with numerous physical and emotional problems, including diabetes, heart disease, stroke, a weakened immune system, and depression. It can also affect your weight. People tend to weigh more when they sleep less.

Studies show that when you don’t get enough sleep, it hinders your body’s ability to metabolize food properly. Lack of sleep interferes with the production of two important hormones, leptin and ghrelin, which help regulate your metabolism and hunger levels. Leptin is produced in your fat cells; it suppresses hunger and lets your brain know when your stomach is full. Ghrelin is produced in your stomach cells; its job is to stimulate your appetite, slow your metabolism, and decrease your body’s ability to burn fat.

With less sleep, your body produces lower levels of appetite-suppressing leptin and higher levels of appetite-boosting ghrelin. This means you’ll not only be tired from lack of sleep, you’ll also be hungry and you won’t feel satisfied even after you eat, which can set the stage for long-term overeating and weight gain. Additionally, if you’re sleep-deprived and feeling exhausted, you’re less likely to have the willpower necessary to stave off cravings for sugary and starchy carbohydrates and other unhealthy foods.

So, how can you break the cycle of sleeplessness? Ideally, you should be getting a minimum of 8 hours of sleep every night. People with certain health conditions may need even more. Unfortunately, the average American adult is getting only 6 hours of sleep a night, and many get even less than that.

Since most sleeping problems are caused by poor bedtime habits, follow these tips to a better night’s rest.

Remove distracting electronic equipment like computers or smart phones from your bedroom.

Refrain from caffeine, alcohol, and spicy foods before bed, and don’t eat a big meal right before going to sleep. If you’re hungry, choose a healthy snack that contains some good carbohydrates and lean protein.

Make sure your bedroom is dark and quiet at night. Consider investing in heavy curtains or a white-noise machine if you think it would help.

Create a comfortable bed by adding a foam, down, or mattress topper, and try to replace your mattress every 7 to 10 years.

Stick to a schedule of going to sleep and waking up at about the same time every day.

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Top tips to consider to help meet your Health and Fitness Goals

1. Watch Out For Hidden Sugars and Drinking Your Calories
READ LABELS. Some drinks look healthy but actually contain a lot of sugar. Vitamin Water has 33 grams of sugar in a 20-ounce bottle! Fruit drinks are loaded with sugar as well. Diet soda is not a healthy alternative. AVOID ALL SODA. PERIOD!

Mixed drinks and fruity cocktails have a ton of extra sugar and calories. Keep it clean with alcohol – go for the “skinny” option, red or white wine or tonic water. Limit to 1-2 drinks and save it for the weekends.
With coffee be careful of added sugar, sweeteners, and whipped cream.  A Starbucks Venti Frappuccino has 400 calories and 60 grams of sugar. Yikes!

2. Replace the Thought, “I Can’t” With, “I CAN!”
Keep your thoughts positive and be aware of negative thoughts. Learn to swiftly switch out the negative thought with a positive thought. Instead of, “I will never get the body I want,” replace the thought to, “I will continue to make healthy lifestyle choices and work towards having a healthier body.”

Being optimistic is a learned behavior that requires training.  Everyone experiences failure. Those that succeed view the failure as a temporary situation and take it as an opportunity for GROWTH.  Change your perspective and view the next failure as a chance to take charge!

3. Move Every Day
Increase your physical activity throughout the day by sneaking in extra moves. Examples include: taking the stairs, using the bathroom on a different floor, parking further away, walking or biking places, taking the dog out, doing body weight squats or lunges on a lunch break, dancing when your favorite song comes on, and basically anything that requires a little muscle activity and gets your heart pumping! Ten minutes of exercise is 100% better than no exercise.
Plan your exercise schedule each week and stick to it! Be realistic and set the amount of time you will need for it. Schedule time for cardio, strength training, and flexibility each week. Lay your workout clothes out the night before or pack your gym bag so you are ready.

4. Try Something NEW
Don’t underestimate your strength! Challenging your body in new ways helps recruit more muscle fibers and improves your fitness. You are stronger and more capable than you think. Believe in your strength and determination. If you have been doing the same exercises, your body will get use to it and it won’t be challenging anymore. Find things that challenge you and even your current exercises can always be taken up a notch!

5. Get to Bed on Time
Sleep is SO important! Sleep deprivation actually causes us to eat more and feel less satisfied. Aim for at least 7 hours of sleep and stick to a regular bedtime.  Control your stress by focusing on your breath at bedtime and take some deep belly breaths to slow everything down. Try relaxing music and a good book to get your mind and body ready for sleep.  If you find your mind racing at bedtime, jot down your thoughts and your to-do list to allow your mind to quiet down.

6. Set SMART Goals
Goal setting is a powerful tool to inspire change and stay motivated. Writing goals down on paper is a key part of goal setting, as it helps commit to the goal.

SMART goals include:
SPECIFIC – write a detailed goal rather than a broad goal. Example: I will reduce soda intake to one a week vs. I will reduce sugar
MEASURABLE – include an accountable element to the goal to keep track of progress. Example: I will eat 5 veggies a day vs. I will eat more veggies.
ATTAINABLE – make goals that are challenging yet in reach of your abilities.  If you accomplish all your goals easily, make them more challenging! Break up long-term goals into short-term goals to facilitate the progression towards reaching the bigger, life-changing goals.
REALISTIC – write a goal that is relevant to you, inspires you, and is practical for your lifestyle.
TIMELY – setting a date to the desired time of completion is essential, otherwise your well-thought out goals might float around for years.  Set a date you wish to achieve the goal and do your best to stick to it.  Example: I will be able to do 5 pull-ups by December 31st, 2013.

Lastly, allow your goals to be adjustable.  Sometimes life gets in the way of our goals. A sprained ankle, a work trip, a sick kid, you get the idea.  Allow for flexibility within your goals, as you may need to extend the date of the goal or get back on track after a lapse.

Remember, health and happiness is a lifestyle. It is your CHOICE to adopt a healthy lifestyle with nutrition, exercise, and a positive attitude. Follow these Top Tips and you will be on the road to a healthier you!

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How Can You Beat Emotional Eating?

Today on Halloween can be an extremely emotional holiday with all the social parties and candies lurking everywhere!

Sometimes, it isn’t hunger that causes us to reach for our favorite foods. Moods and emotions can also impact our relationship with food and they can interfere with our ability to stick with a healthy eating plan. Emotional eating can be triggered by stress, depression, loneliness, overwhelming job and family pressures, or by a traumatic life event. Even happiness can set it off. People who are susceptible to emotional eating may regard food as a distraction, look to it for comfort, or over-enjoy it when they have something to celebrate. If emotional eating is getting in the way of achieving your weight-loss goals, the good news is that you can change this pattern of behavior by putting a healthy plan in place. Here are six ways to get started.

Remove temptations from your kitchen

Out of sight, out of mind — or at least, out of your mouth. One of the easiest ways you can break your habit of reaching for unhealthy foods when your emotional triggers kick in is to simply remove them from your house. If you don’t have a pint of ice cream in the freezer, you’re less likely to indulge in it. To help maintain a healthy lifestyle, plan a monthly cupboard, pantry, fridge, and freezer cleaning to throw away any unhealthy foods that may have crept back in. When you’re at the grocery, be sure to avoid adding chips, cookies, and other baked goods and junk foods to your shopping cart (a good way to achieve this is to strictly follow a healthy shopping list and never go to the store hungry). If your family insists on having certain unhealthy foods around, ask them to store their foods in an out-of-eyesight snack drawer or cabinet.

Keep a journal

The power of tracking what is going in your mouth is mightier than the fork. If you know you’re not actually hungry, but a strong emotion is driving you toward eating, record your feelings along with the type and amount of food you ate. This will help you make connections between your emotions and the foods that currently satisfy them. For example, some people turn to cookies or cake when they’re upset because indulging in sweets makes them “feel” better in the moment. Understanding the connection between your emotions and these unhealthy foods can help you create a strategy for countering such urges. Begin by training yourself to reach for a healthy snack, such as an apple with some no-sugar-added natural peanut butter, instead of junk food the next time your emotions start to get the best of you.

Distract yourself

There’s no better way to channel your emotions than through your hobbies and talents. Instead of focusing on food, tap into other areas that bring balance to your life and make you happy. Do you like to paint? Dance? Take photos? Read?Whenever you feel an emotional food trigger coming on, engross yourself in a fun, relaxing activity to help you take your mind off of your emotions and eating. And remember, even simple activities like listening to music, watching a movie, reading a book, or calling a friend can also help preoccupy your mind and keep you from busting open that bag of chips.

Have healthy snacks at the ready

There are probably times when your emotional triggers kick in and you react by grabbing the nearest bag of chips, an ice cream cone, or more than a few cookies. You can avoid unhealthy urges by stocking up on nutritious, satisfying snacks, such as a handful of nuts or seeds; reduced-fat cheese with whole-wheat crackers; apple or celery with peanut butter; air popped popcorn or some hummus and veggie sticks. Then make sure you have them on hand for those times when emotions get the best of you.

Take stock of your emotions

Before you grab that unhealthy item, take a moment to think, “Is this going to make me feel better?” Sometimes, you just need to step back and have a moment of clarity. Or if this doesn’t work, consider bargaining with yourself: Tell yourself you’ll wait 20 minutes, and if you’re still hankering for that junk food, allow yourself a small piece and toss the rest, or put some in the freezer and treat yourself to a bite another day. When emotions overwhelm us, our first instinct may be to reach for something sweet, salty, or fatty, but these empty-calorie foods are not the ones our bodies need to really feel good. The next time you’re tempted to solve your problems or celebrate with food, be sure to weigh the positive and negative consequences. Yes, you may feel a little better right after a few bites of cheesecake, but within an hour, you’ll likely start regretting it — and worse yet, seek solace in more of the same.

Relieve stress and improve your mood with exercise

When you work out, you release endorphins, also known as “feel good” hormones, which can boost your mood and also help prevent bouts of emotional eating. Schedule a regular time slot to work out during the week (if you do so, you’ll be more likely to keep that “appointment”). Working out alone is a great time to contemplate emotional issues. If a bad mood has kept you indoors all day, head outside for some fresh air. Not only will you feel revitalized but you’ll also curb your hunger and be less tempted to seek food therapy in the kitchen when you get home.

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Commandments for Your Fitness and Health

1. Thou Shalt Not Eat My Neighbor’s Cake
Control your portions and stop eating so much. You don’t need more. You had yours, and you don’t need another serving. Portion control is key to a healthy life. Eat less.

2. Thou Shalt Not Seek Out Shortcuts
Pills, powders, diets? Please. You might be sent to Health and Fitness Hell.

3. Thou Shalt Listen to My Body
Missing work ’cause you’re sick? Just feeling tired and runned down? Your body speaks to you. These are signs, the small jabs to the chin. The next messages are uppercuts like diabetes and heart disease. And they hurt. Listen early, and make changes as soon as possible, or the knockout punch is coming.

4. Thou Shalt Drink Water
Energy drinks, fruit juices, fizzy and sports drinks – don’t drink it. Toughen up by putting water in your body. Water works and the body was meant for it.

5. Thou Shalt Lose Weight
Obesity costs the U.S. billions per year. Lose some weight before diabetes becomes the common cold. Yes, you can do it!

6. Thou Shalt Not Seek Perfection
Be healthy and be happy – aim to look good in your best pair of jeans and a shirt. That’s the goal, and we can all get there.

7. Thou Shalt Control Your Booze
Be classy, not a drunken sailor. Know your limits for these empty calories.

8. Thou Shalt Exercise
Be active any way you can! Our bodies were meant to move. Sweat, swear, laugh, and get moving. You must exercise.

9. Thou Shalt Not Make Excuses
I don’t have time. I don’t have the energy. Nothing works for me. Excuses, excuses! Move your body. Feed your body with healthy food. Find a way to get it done.

10. Thou Shalt Cut the BS
Turn off the television. Put the smart devices down. Video games? Please. Teach your children a healthy lifestyle. Don’t be an obesity statistic. Be better than all that BS that wastes time. You know exactly what you should do.

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Make Healthy a Lifestyle Change

The stress of dieting and restricting certain foods can be exhausting, leading to even more severe health and weight problems. Here are some ways to work toward a healthy body weight and balanced eating habits without dieting.

Step 1: Acceptance
Accept where you are right now. It’s important to be happy at every size and shape. Do not let life pass you by or put your goals on hold until you reach a certain body weight. Stay positive about what your current body can do for you. Turn negative self-talk into positive affirmations every day.

Step 2: Give yourself permission to eat real foods that you enjoy
Buy real whole foods instead of processed items. If something is low-fat or sugar-free, it likely has artificial ingredients, which are not only unhealthy but also unsatisfying, and could lead you to overeat. If you love sweets, don’t buy sugar-free pudding or candy. Instead, enjoy a single serving!

Step 3: Portion control
Eat what you want, but eat modest portions. Instead of counting calories or cutting out certain groups of nutrients, have the discipline to stick to single servings. It’s important to eat throughout the day and not skip meals or snacks. This helps you control portions because you’re never famished.

Step 4: Plan ahead
Stay on track throughout the day with food you enjoy on hand. Try new recipes and snacks and have things ready to go for what may be a busy week of work, school and practice.

Step 5: Focus on self-care
It is so important to find happiness and joy in your daily life. Find time for yourself, exercise, get adequate sleep and pursue the activities you love. If you are not taking care of yourself emotionally or physically, food can be a source of comfort.

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Takeout Traps and Tips

The delivery menu. A full meal (or more) brought to your door in 30 minutes or less. No cooking. No cleaning. It’s like going to a fine restaurant, a dream come true. But it can be a nightmare for your figure if you succumb to some of the common pitfalls of deliverable cuisine. Here are some things to keep in mind so you can order your dinner in.

What to watch out for
1. Good things come in small packages. Unfortunately, most delivery food comes in large packages. It’s rare that you can get someone to bring you one or two slices of pizza. You usually get the whole pie. And Chinese and Thai food come in those top-heavy tapered white boxes, so while it may seem you’ve only eaten half a container, you’ve actually gone through most of it. Before you dig, get a plate from your kitchen, and put a serving on your plate and put the rest in the refrigerator for another time. By removing the extra food, you’ll significantly reduce the chance that you’ll power-eat your way through two or three meals’ worth of calories straight out of the container.

2. Don’t eat the “minimum.” One problem with delivery, especially for single people, is that there’s usually a $10.00 or $12.00 minimum. If the entrée you order doesn’t meet the minimum delivery cost, don’t be lured into loading up your order with fatty appetizers or extra desserts just to ensure free delivery. Instead, order two individual-sized entrées and put one in the fridge for tomorrow’s lunch or dinner. You’ll save money on the delivery fee, plus that’s two nights in a row you don’t have to cook. You win!

3. Watch your sides. Your diet’s already in trouble since you have to order a banquet’s worth of food just to get the delivery guy to show up at your door. Don’t get talked into the add-ons like egg rolls, breadsticks, or chicken wings. Don’t let a craving, a phone order-taker, or just plain habit talk you into indulging in these unnecessary extras. Your pizza’s already going to run you roughly 300 calories a slice (and do you honestly expect to stop at just one?); do you really want to add 300 calories’ worth of wings to that?

4. Read the fine print. Look for words and phrases like “steamed,” “boiled,” “all white meat,” etc. Stay away from words like “fried,” “crispy,” “cheese-filled,” “creamy,” etc. Also, some menus include heart icons next to the healthier items—keep an eye out for those!

5. Spice it up. If you can take the heat, sprinkle some hot peppers on your pizza or order your food extra spicy! While some claims that spicy food will boost your metabolism, there are some other benefits to eating the hot stuff. First off, peppers and curries add a lot of flavor without adding sodium, so pick dishes that emphasize spice over salt. Secondly, if your mouth is on fire, you might be encouraged to drink more water to cool you off. In addition, water will help keep you feeling full, which helps a lot with portion control. Avoid drinking high-calorie sodas, beers, or sweet iced tea to put out the fire.

What to order
Most of the restaurants that deliver are local eateries, not national chains. Here are some tips for good things to order and bad things to avoid for three of the most popular categories of restaurant.

Chinese
• Get steamed. Order steamed rice, not fried, and go with brown rice if they have it—it has extra fiber.
• Veg out. Look for the dishes that are mostly vegetables and are steamed rather than fried. If you order dishes like beef and broccoli, ask them for extra broccoli.
• Soup it up. Egg-drop, wonton, and hot-and-sour soups are good low-cal, low-fat options (although they usually have plenty of sodium). Fill up on some soup and put away half your entrée for later.
• Grease: not the word. Stay away from deep-fried dishes like egg rolls, crispy orange chicken, General Tso’s chicken, sweet-and-sour pork, etc.
• Lay off the sauce. Watch out for sauces made with corn syrup or oil. Request low sauce or no sauce. An order of kung pao chicken seems healthy but it’s sautéed in enough oil that it can have fat with more than an entire day’s worth. If possible, ask how it’s prepared.
• Pass up the salt. Ask for low-salt options. Don’t use the full-sodium soy sauce packets that come with your meal. Instead, invest in your own bottle of low-sodium soy sauce. Also, make sure your restaurant is one of the many that no longer use monosodium glutamate (MSG) in their dishes.
• Switch it up. For dinner combos, see if you can substitute healthier options for the normal items. For example, ask for an extra serving of steamed vegetables instead of the side of starchy chow mein or fried rice.
• A fortune cookie has only 30 calories and no fat, and potentially brings good news or a daily affirmation—treat yourself!

Pizza
• Don’t pick up that phone. It’s hard to find healthy pizza and it’s much better to make your own.
• More veggies. Load up on veggie toppings like peppers, onions, mushrooms, tomatoes, fresh garlic, jalapeños, etc.
• Less fat and/or less cheese. Ask or use low-fat cheese, or ask them to use half the cheese.
• Defeat the meat. Try to stay away from fatty meat toppings like pepperoni, meatballs, and sausage. Instead, try leaner options like Canadian bacon, chicken, or shrimp.
• Bust the crust. Most pizza chains list nutrition info on their Web sites, so make sure you take a look before ordering to ensure the smartest choice. Many places now offer whole wheat crusts and even thin crusts as better options.

Thai
• Lighten up. Many of the same tips for Chinese food apply to Thai food as well. Try to get steamed brown rice and lots of vegetables and stay away from heavy sauces and high-sodium dishes.
• Satay is a good option, but try not to use too much of the peanut dipping sauce, if any; that’s where your calories will start to add up.
• Watch the coconut milk. It’s delicious, but usually extremely fattening. Try to look for dishes flavored with ginger, citrus, curry, or chilies instead. Or ask if they can prepare your dish with low-fat coconut milk.
• Hold the milk. Thai restaurants offer a lot of delicious low-fat soups that you can fill up on. They also have some soups that are high in fat because of coconut milk. Try and order soups that don’t include it. And as with all soups, keep an eye on the sodium.
• Thai cuisine includes many salads that are a meal in themselves, such as Yum Nuah (beef salad) or Pla Goong (grilled shrimp salad). Many of these have simple lime juice dressings that are low in fat. But, as with American salads, and ask the restaurant what’s in the dressing or have it on the side.
• Go fish (or tofu). Check out the fish and tofu options. Thai restaurants have lots of dishes that feature seafood and tofu. And if you don’t care for either, the Thai spices might just help you overcome your aversion.

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Habits to Better Nutrition

1. Drink water. Drink a glass in the morning before eating. Add lemon juice for an extra boost. Keep a water bottle close by as you go about your day. A glass of water before meals can also help keep your family from overeating. Opt for water rather than juice, milk or soda most of time.

2. Have a plan. Having a plan takes out the stress caused by last minute meal decisions. Without a plan you are more likely to reach unhealthy quick options or grab fast food on the way home. A planned meal will almost always be more nutritious, not to mention that it will also save you money. Plan a week, two weeks or even a month ahead. Make a list of your family’s favorite foods for breakfast, lunch, snack time or dinner as a reference and then fill in the calendar. Buy the groceries and do the prep. Don’t worry if you can’t always follow it to a tee. Life happens and things come up, but have a plan and do what you can to stick to it.

3. Keep a well stocked pantry. Another time you will be more likely to crave and eat something less than nutritious is when you find your cupboards bare. Keeping the basic items that you use often readily available will help meal preparations to go more smoothly and successfully. You’ll open the fridge or the pantry and see options and options are good to have.

4. Stock up on a variety of fruits and vegetables. We could all use more fruits and veggies in our diet, but if they’re not in our kitchens and in our fridge, we don’t even have the option. Fresh fruit is easy to have at every breakfast and make great snacks (or even desserts). In order to eat several servings of vegetables each day you need to make sure they are served with lunch, dinner and in between (or you can consider drinking ShakeologyÒ that has over 9 servings of fruits and vegetables in one glass and be done – safe for kids too!). If your kids wander in looking for something to eat before dinner is actually ready, a plate of fresh veggies set out can curb their hunger and assure that they still have an appetite come dinner time.

5. Limit treats. First I have to admit that I have a sweet tooth. But I also recognize that there is way too much sugar in the standard American diet. Perhaps just choose one or two days a week for treats to have something to look forward to, which makes it easier to say “no” at other times during the week. Be adventurous and try sugar substitutes (like honey, truvia or stevia).

6. Cook in bulk. One of the hardest parts of healthier habits is that they take time. When you take the time out of your busy day to prepare a nutritious dinner, really make it count. Make extra to have enough for dinner, for lunch the next day and then two more meals worth in the freezer to eat in another week or two.

7. Choose real food. As easy as it is to grab a freezer meal or pour something out of a box or a can, these options are anything but nutritious. They are usually highly processed and include an abundance of sugars, sodium, bad fats and empty carbs.

8. Enjoy your food. Take time to sit down and enjoy the food you eat. Taste the flavors and thoroughly chew. This will aid your digestion and can be valuable time to visit with your family or reflect on your day.

Don’t let the fact that leading a healthy lifestyle can be challenging. It does make a difference and it is worth the extra effort.

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Worst Snacks for Kids

If you have these lurking in your house, ditch them and do yourself and your family a favor!

1. Potato Chips: Any major brand is fried in canola or vegetable oil with added preservatives. Yuck. You can make sweet potato chips or kale chips at home that are a million times better plus half the fat of regular potato chips but the same great taste!

2. Pretzels: Processed and refined snacks with no nutritional value! There are much better ways to get that crunchy taste satisfied without these packaged, processed foods.

3. Peanut Butter or Cheese Cracker Packs: Again, processed junk with preservatives and strange ingredients you can’t pronounce. They are often filled with fake cheese and cheap peanut butter added with sugar and other ingredients both made with all the junk our bodies don’t recognize as food.

4. Fruit Snacks or Gummies: Most brands of fruit snacks or gummies are high fructose corn syrup and “real fruit” from concentrate mixed with wax, bad oils, and dyes. You can seriously make these at home with high quality gelatin, fruit puree, and a cute little mold to pop them out into fun shapes.

5. Packaged Cakes: These are desserts, not snacks. Even so, they are still filled with preservatives, high fructose corn syrup, and dyes. Basically, nothing our kids need in their bodies.

6. Cookies, Animal Crackers, Rice Krispie Treats: More desserts. More preservatives and sugars. More junk.

7. Fruit flavored Yogurt: Those fruit filled, flavored yogurts are loaded with sugar (if you don’t believe me, check your label)! Plus most of them boast they are “low-fat” which is supposed to equate to healthy, yet that is so far from the truth . Removing the fat means they had to add stuff in to make it taste good plus add back in the nutrients they took out. If you give your kid yogurt, buy plain, organic or pasture-raised. Give them some fruit slices to dip in the creamy goodness. All yogurt is not created equal, and there are definitely good options available for you and them!

8. Juice Boxes: Sugar overload. Simple as that. Just give them water and real, whole fruit. Nothing can replace it as well.

Fill their lunch boxes with veggies, good quality meat/eggs, nuts and seeds, and fruit. They will thrive!

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