Have you started craving “summer foods” yet? Here in Boston, it’s finally (finally!) starting to warm up a little. It’s definitely not summery, and if I’m being honest, it’s really only been springy about half the time, but we have started getting a few lovely sunny days here and there. And those days have me craving all my favorite summer foods.
What are summer foods? Just as we tend to crave hearty, warm, dense foods in the winter, most of us tend to crave meals that are light, sweet, and fresh when it’s hot out. Luckily, it’s pretty easy to satisfy summer food cravings without going off plan! So today, I wanted to talk a little about seasonal cravings and how you can indulge your cravings with healthy, nutritionally balanced foods.
When we think of “seasonal cravings”, sometimes our mind goes straight to wintery comfort foods and holiday treats. We’ve already talked in past blogs about enjoying comfort foods and treats on plan, so I won’t spend a ton of time on that here (it is spring, after all!). If you haven’t heard my two cents on healthy comfort foods, give this article a read and check out my healthy, hearty, go-to stew recipe. It’s delicious in any season!
For today, we’re going to focus on warm weather seasonal cravings. Like I said, “summer food” to me means light, fresh, and clean bites. One of my favorite things to cook in the warmer months is a light fish. I usually pre-cook about three portions of fish at a time—less than that and I’m cooking too often for my taste, more than that and it doesn’t really stay fresh. Depending on your schedule, your preference, and what kind of fish you’re cooking, you may be able to cook up to a week’s worth of fish at once if you really want to. Since fish is so versatile, you can use it in a pretty wide variety of dishes.
My preferred way to enjoy the fish once it’s cooked is over a salad for lunch. I’ll toss in a handful of raspberries, strawberries, kiwi fruit, hot peppers, or whatever other fresh fruits and veggies I have around. I also usually add roasted pumpkin seeds for a little healthy fat and a nice, satisfying crunch. I top it all off with a blend of balsamic and fresh olive oil. Mmmmm.
If you live somewhere with a variety of grocery shopping options, it may be worth a few extra dollars to splurge on a couple really great oils and vinegars during this time of year. You can do a lot with fresh greens, fruit, and infused balsamic vinegar! Try produce combinations like blueberry and lemon, carrots and ginger, or cucumber and melon. Mix up your greens between kale, spinach, lettuce, chard, and whatever else you enjoy. Swap out your fish for a grilled chicken or turkey breast and pumpkin seeds for hemp hearts, chia seeds, walnuts, or some other source of healthy fat. Create healthy variety and you’ll never get bored. If you really want to save yourself some time, you can pre-mix a few salads in tupperware containers. You might want to save the dressing for the last minute to keep your greens from getting soggy, but this is a super easy way to have a fresh, summery meal in under ten minutes.
I’d be remiss to talk about summer foods without mentioning that yes—it’s ice cream season! If you’re already struggling to drive by your favorite ice cream place without stopping, I want to remind you that 1) it’s okay to stop for a regular-sized ice cream once in awhile and 2) you can keep some healthy ice cream-esque treats at home to help satisfy that craving. I love making homemade popsicles (so much so that I bought a super cool popsicle maker that turns them out in just seven minutes!). You can go the traditional route and do popsicles with juice and chunks of fruit, or if you want to make a PFC-friendly treat, chocolate protein powder popsicles are fantastic.
If you find yourself with a car full of kids insisting that they want to go out for ice cream, consider doing frozen yogurt instead. Depending on what kind of yogurt you choose and which toppings you get, it’s actually possible to put together a fairly healthy frozen treat at shops like Sweet Frog, Yogurtland, and Red Mango.
Do you have any of your own favorite healthy summer recipes? If so, leave yours in the comments below! I’d love to try some of them out. :)
Until next time, I hope you live a life you love without being hungry, feeling deprived, or giving up your glass of wine with dinner. Ciao!
Posted - 4/23/19 (Tue) Read more...
Hello from Boston! As of the date this article is being released, the 2019 Boston Marathon just wrapped up yesterday. If you’re not a Boston local or a runner, you might not see why that matters, but if you’re either of those things, then you know what a huugge deal the marathon is to the city of Boston and the running community alike.
Everyone in town has spent the last several weeks gearing up for the big race in one way or another, which has of course had a big influence on my mindset recently. As someone who’s had two hip replacements and a knee replacement, running the marathon is pretty much unfathomable to me, but that doesn’t mean I can’t find inspiration in the marathon activities! And that’s exactly what I wanted to talk to you about today—finding everyday inspiration in your environment.
Let me elaborate. As mentioned, Boston has been marathon crazy for awhile now. Folks who are training usually start doing their long runs in February. As everyone is starting to get sick of their New Year’s Resolutions and relax a little, I see marathon hopefuls out doing 20 mile runs. Now, as I said—that’s not really in the cards for me. However, I still love being surrounded by their energy because it reminds me that I CAN push myself to do just a little more than what I did yesterday, last week, and so on.
So what I’ve decided to do is enroll in a weekly spin class. Why spin class? No reason in particular, except that I’ve been talking about it for years. Why now? Again—no particular reason. It’s just that I’ve realized there’s really nothing stopping me, aside from maybe a little apprehension about whether those aforementioned injuries could make it hard for me to keep up. So far, I’m two classes in and loving it! Trying a new workout is fun for me, and I feel great about pushing myself to work just a little harder than I have in recent weeks.
So where can you find inspiration? Your town doesn’t have to host a national-acclaimed running event in order for you to experience the same buzz I’m experiencing! Look around you and ask yourself, what do you see that makes you want to do more?
Maybe watching your kids play soccer, ice hockey, or baseball reminds you of how much you used to love playing. Could you use that as motivation to do calf raises, high knees, squats, or lunges by the field, or walk laps around the rink while they practice? If you’re really feeling ambitious, you could even look into joining a hobby community team for adults!
I’d love to hear more about whatever is fueling your fire this week and how that’s impacting your workout routine—be sure to leave me a note in the comments section below!
I also want to invite you to download my free guide, Eat, Drink, & Be Healthy. If you’re just getting started in your healthy living journey (or if you could use a refresher!), this guide helps you establish a super solid foundation. I’d also encourage you to check out my tips on Setting SMART fitness and nutrition goals. :)
Until next week, what I hope for you is that you live a life you love without being hungry, feeling deprived, or giving up your glass of wine with dinner. Cheers!
Posted - 4/16/19 (Tue) Read more...
Recently, I was in Florida after having been on the road for the past eight days with my family. We started this little trip in Chicago for some fun, and then some sun in in the Sunshine State. We were vacationing with another family in Chicago and had an awesome time!
As I’m sure you can imagine though, this much travel with this many people has made it difficult to carve out the alone time I value so much in my daily routine. I used to believe making “me time” was selfish, but honestly, I need it to recharge my batteries and be the best version of myself . . . And there’s nothing selfish about that at all.
So how have I stayed sane while traveling with all these folks, you ask? I have a few secrets up my sleeve, and I’m about to share them with you! If you’re wondering how the heck you can recharge when you have no alone time, you’ve come to the right place.
Use your workout time to get away from the buzz.
If you’re like me, you’ll likely want to keep up your workout routine while you’re on the road. That’s great! Duck into the gym and enjoy some time to work on yourself, away from the group.
Grab your headphones and go. This way, even if others want to work out too, you’ll be in the land of your own personal playlist. For this trip, my kiddo came with me to workout a few times and that turned out to be great. It was a very cool bonding time for us to hit the gym together.
Catch some extra Zzz’s.
If you find that you’re feeling cranky with your travel companions, it might be a matter of needing extra rest. Travel takes more out of us than we acknowledge sometimes! If you can afford to sleep in a little extra, that’s great. If you have to be up early, try to find time for a mid-afternoon nap. Even if you don’t have enough to actually fall asleep for an extended period, just laying in a quiet space with your eyes closed for ten minutes is a great way to charge your batteries.
If you’re really in a position where subtly carving out time for yourself isn’t working, try being up front with the people around you. There’s no need to be mean, but be honest. Use lots of “I” statements and simply explain that while you’re having a great time hanging out with everyone, you’re the kind of person who really needs a little alone time to function. Tell your family and friends that you’ll be taking a half hour to read, walk on the beach, have some tea, or whatever leaves you feeling refreshed. If you say it with kindness, they’ll understand—and they might even be happy for the open door to take some recharge time for themselves!
As for me, I love the warm days here in Florida, and I use them to their fullest! I spend lots of time with my family, but I also take some time each morning to hit the gym, stretch, and put in a little time on the elliptical.
I hope these tips have been helpful for you! If you start feeling guilty about taking “me time,” remember: You have to put the mask on yourself first.
I’ll be posting again this time next week, but until then, what I hope for you is that you live a life you love without being hungry, feeling deprived, or giving up your glass of wine with dinner. Have a wonderful week, enjoy the beautiful spring weather wherever you are, and don’t forget to comment and let me know whether you think this tips will work for you! I’m never more than an email away if you have questions. Talk to you soon.
Posted - 4/09/19 (Tue) Read more...
A few weeks back, I woke up in my home and immediately shivered. If you don’t already know, I live in Boston, and while you might think that would make me more resilient to cold weather, that’s simply not so. I hate cold weather—and this particular morning just so happened to be the coldest day of the whole year. Seriously, it couldn’t have been more than 10 degrees. I’m getting cold again just thinking about it.
Now, if you’re anything like me, you know exactly what my body started craving: comfort food and time snuggling under blankets. Of course, this is completely normal; we’ve had emotional connections with food trained into us since early childhood! But that’s a conversation for another time.
Anyway, I started craving my particular favorite comfort food, a nice hearty beef stew. Every winter, I make a big batch to store in the freezer and eat a little at a time, so that’s exactly what I did. And you know what? It was hot, hearty, thick, comforting, and absolutely wonderful in every way.
Know what else? It was totally on-plan! Which got me thinking . . . Why do we operate under the misconception that comfort foods have to be bad for us?
Now, I know spring is springing in most places, and I’m really banking on not getting another ten-degree day this year, but if you happen to live somewhere that leans to the chillier side, we’ve probably still got at least a few cold, wet days ahead of us. So I wanted to chat with you a little bit today about how you can indulge in comfort foods without going off plan. Sound good? Let’s go!
The best example I’ve got for healthy comfort food has to be the aforementioned beef stew. Like I said—this stuff really is wonderful. I’m a lifelong foodie, so you can believe me when I say I would not be wasting my time or my freezer space on this stew if it wasn’t phenomenal. If you’ve ever made stew before, you probably know there a variety of bases, spices, and proteins you can work with that can significantly alter both the flavor and the nutritional content of your meal. I’m certainly aware of this, so I go out of my way to choose the healthiest possible options in each category.
I start with tomatoes and tomato sauce (no extra sugar added) and add tons and tons of hearty, root vegetables. For many, this might mean potatoes, but a) potatoes add lots of extra starch and b) they get pretty mushy in the freezer. So, I use lots of carrots instead, plus olives, beans, and kale. Kale is an especially hearty add-in that really boosts the flavor and color of the dish as a whole. Finally, I usually caramelize some onions and toss those in as well. If you’re not familiar with preparing caramelized onions, it’s really simple, just sautee them in a pan until they turn a tiny bit brown, and it’s a great way to add a really lovely flavor to a wide variety of dishes.
After the veggies, I move on to meats. Obviously, there’s beef involved in a beef stew, but I don’t stop there! After the beef, I‘ll usually add chicken because I love how it shreds down and adds some volume to the stew. Then, I add apple chicken sausage (which is absolutely delicious) and maple sausage. Sometimes I stop there, but oftentimes, I basically just clean out all the meat in my freezer. This stuff is that versatile, which makes it a great cost-effective option. Another great thing about using the stew as a way to use leftovers is that you get additional heartiness and thickness—not by adding extra fat, cream, roux, or flour, but just from using a high density of super-healthy foods and cooking it slowly for a nice, long time.
I don’t really add seasoning to my stew because I prefer to let people season it to their preferences after the fact. My family has a wide variety of spice tolerances—I love some heat, my husband can’t stand it, and my son is somewhere in between—so I tend to make our dishes pretty bland and then spice mine up all by myself. You can handle this part however you like, of course. :)
Sometimes if I really want to do something a little special and create a super-rich flavor, I’ll add a bottle of wine to the stew as well. I pick a nice red wine, something flavorful that I’d be happy to drink. If you’re concerned about alcohol, there’s really no need—this stew cooks for hours and hours, so all the alcohol cooks off.
Have you ever heard me gush about how much I love bread? If left to my own devices, my diet would be soooo carb heavy. Unfortunately, carbs make me feel kind of icky, so I try to keep them to a minimum. Nevertheless, sometimes you just get that pasta craving and nothing else will do.
When I start craving pasta, I almost always turn to non-standard pastas. The best, in my opinion, are quinoa pasta, pea pasta, and black bean pasta. With these alternative pastas, you still get the doughy chewiness, but without all the starchy gluten that can upset our digestive systems and leave us feeling sluggish.
As an accent to my pasta, I love making turkey meatballs with a light tomato sauce, some spices, and lots of veggies. It’s simple and oohhh so yummy.
So what do you think? Is your brain reeling with creative ways to keep your favorite comfort foods on-plan? I hope that sparked your interest and got you thinking about healthy alternatives to all your favorite dishes. I’d love to hear what you plan to cook in the comments!
For now, I’m logging off to enjoy some more stew. :) What I hope for you is that you live a life you love without being hungry, feeling deprived, or giving up your glass of wine with dinner. Bon appetit!
Posted - 4/02/19 (Tue) Read more...
when I was a young woman excited to be out skiing for the very first time. I’ll spare you the gorey details, but long story short, my first time skiing ended with a torn meniscus and ACL. Ouch is an understatement.
Those injuries lead to all sorts of interesting things, and frankly, if it hadn’t been for that experience, I wouldn’t have learned half of what I know about health and nutrition. But surely you can understand why despite being a New Englander, skiing is NOT my favorite cold weather activity.
So every winter, I get to face the same annual challenge you’ve likely faced too: How do you stay active during winter if skiing and snowboarding aren’t your thing? That’s exactly what we’re chatting about today.
Here are a few winter activity ideas to get your wheels turning. By no means is this a comprehensive list, but I hope it’s enough to spark your creativity!
Just to be clear, I DID try skiing again after my knee heeled up. No fear! But despite the fact that later attempts at skiing weren’t quite so tragic, it still wasn’t really my thing. So, I decided to try out a variety of other winter sports.
Turns out, I’m a big fan of snowshoeing! Have you ever tried it? It’s an awesome way to scratch that hiking itch in the middle of winter. I’ve got some woods behind my house, and it’s great to be outside, check out the winter scenery, and get a workout in all in one go sometimes.
“But Dawn,” you might be thinking, “That sounds COLD.” I’m there with you—despite living up north, I actually really dislike cold weather. But honestly, it’s easy to forget how chilly it is once you’ve been moving for a few minutes. You expend a big burst of energy with every single step when you’re snowshoeing, and it’s easy to get lost in the fun!
If downhill skiing terrifies you but you still want to join your friends at the lodge, consider cross country skiing. Popping on some cross country skis and exploring the winter wonderland around you is actually a lot easier than you think. If you have a local bike path that gets covered in snow, that could be a great option for safely cross country skiing in your own neighborhood. Alternatively, some ski resorts offer prepared cross country tracks.
Wondering whether you can still get a workout without all the hills? Don’t let the flat landscape fool you. You’ll get a killer workout with this one, I promise.
If you’re REALLY not interested in being out in the cold, you can always go with the old reliable answer: working out inside. Personally, I’ve figured out how to get a variety of great workouts without heading outdoors. I’ve got a road bike trainer in my basement to get in some cycling—you could also consider a treadmill or elliptical, of course. Check out local classes: pilates, yoga, and aerobics all get you out of the house but still allow you to stay out of the weather. Try out a new gym (bonus points if it offers a heated pool or sauna). Search online for some at-home workout inspiration. Head to the mall before store hours and walk a few laps there with a friend or co-worker. Exercising indoors doesn’t have to mean getting bored!
So those are some of my go-to winter activities . . . I’d love to hear some of yours! Leave me a comment letting me know some of your favorite ways to stay active when it’s chilly out.
If you’re interested in hearing some more of my fitness tips and nutrition tricks, I’d love for you to join my Facebook group! Never Diet Again is free, fun, and an awesome source of accountability and information.
Until next time, I’m your nutrition coach, Dawn McGee, and what I wish for you is that you live a life you love without being hungry, feeling deprived, or giving up your glass of wine with dinner. Cheers!
Posted - 3/26/19 (Tue) Read more...
Is it just me or does this time of year always seems to drag on a little bit longer than the rest of the year? While we get more and more excited for spring and ready for warm weather, Mother Nature seems to take her sweet time deciding when spring will actually arrive.
Especially for those of us who live up north, winter is likely far from over. It can really take a toll on our bodies, minds, and attitudes. We can get depressed and even notice physical symptoms—our shoulders inch closer to our ears, causing stress to our neck and body.
If you need a push to get you through the last of your winter blahs, read on! Today, we’re covering tips on how you can recharge during winter time. Just a note—these same tips can really be used anytime you find yourself in a bit of a slump or feeling overextended. I just think they’re extra important to remember this time of year. :)
1. Take a Reading Break
Sometimes you just need a mental break. One quick and easy way to get this break is by reading.
When I’m traveling, I always make sure to have several books downloaded and ready to go on my Kindle. Sure, I read lots of educational books about health, business, and other useful stuff, but I also like to choose a few that are just purely for fun. Whether you’re into personal development, fiction, or non-fiction, don’t feel bad about budgeting time to read things that just make you happy. When you start to feel overwhelmed or like your brain is turning to mush, take a little reality break and escape into a good book.
Oh, and if you’re looking for a new read to boost your motivation, my book 365 Days of Healthy Living is great for a quick pick-me-up!
2. Prioritize Mental & Physical Self-Care
You’ve heard it before, but I’ll say it again: Self-care matters. Personally, I like to combine a few self-care favorites to get the most bang for my buck, so to speak. When I’m home, I love to put on my favorite face mask and sit upside down (on the floor, on my back, with my legs propped against a wall or my bed). I usually read something on my kindle while the facemask sets and enjoy a solid half hour of “me-time.”
This is a super simple routine that anyone can do in a short period of time, but it has big benefits. It relaxes you mentally, but it also does a lot to recharge you physically.. Lots of women (myself included) retain water in their feet, calves, and ankles—laying this way allows that fluid to drain easily and generally leaves you feeling lighter and more energized.
3. Self-Massage Is a Lifesaver
One of my very favorite things in the world is my knobby self-massage stick. With all the traveling I do, my lower back gets tight, and that often extends into my legs, knees, feet, neck, and shoulders. If I’m not careful, I start to notice that my whole body hurts.
The knobby self-massage stick is a great way to get relief. If you’re interested in hearing more about this technique, I’ll cover this in a lot more detail in my upcoming course, Reclaim Your Life, One Bite at a Time. It’ll be available soon, so be sure to keep an eye out for tha!
However you like to relax, the important thing is to make time for things that leave you feeling recharged. When you feel yourself slipping into that winter funk, just take a little time for yourself and don’t feel bad about it! As moms, it’s easy for us to get caught up in caring about everyone else’s needs, but as the old adage says, “You can’t pour from an empty vessel.” Take care of yourself first!
These are just a few of my personal favorite ways to recharge, but I’d love to hear from you, too! What are some of your favorite ways to relax and recharge? Let me know in the comments! And let me know, too, if you decide to adopt any of these practices this week. :)
If you’re enjoying these tips and would like more hands-on attention from me, I have just a few spots left in my pilot group for my Reclaim Your Life, One Bite at a Time program. Drop me a message at firstname.lastname@example.org if you’d like to know more.
Until next time, what I wish for you is to live a life you love without feeling hungry, deprived, or giving up your glass of wine with dinner. Have a great week!
Posted - 3/19/19 (Tue) Read more...
I don’t know about you, but from where I stand up here in chilly New England, March 20 (the first day of spring!) can’t come soon enough. Who’s ready for sunny days and fresh produce? I sure am.
Of course, along with spring comes spring break, St. Patrick’s Day, Easter, Cinco de Mayo, and a ton of other reasons to celebrate! While this is a fun time of year for many of us, it also offers us many temptations.
The truth is, every single season brings its own challenges and cravings. If your kids are going to be home during spring break, you might want to take them out for ice cream. If you’re lucky enough to be headed on a tropical spring vacation, the umbrella drinks will surely be calling your name. And whether you celebrate Easter or not, you’ve inevitably noticed that those Valentine’s candies have already been replaced by Peeps, Cadbury eggs and chocolate bunnies. Spring is FULL of challenges.
So I thought today would be a good chance to talk about how to handle cravings when the temptations are everywhere and you’re itching for a sweet treat. How do we deal?
Like we talked about last week, sometimes the best answer is: go ahead and have the treat! Then, get right back on track. Remember—don't make it a whole splurge day, and don't beat yourself up about treating yourself. Just enjoy it.
Make sure you have some protein, fat, and carbs when you enjoy your treat so it doesn't spike your blood sugar. In return, this will help prevent a blood sugar crash, which would cause you to crave more and more treats.
That’s it--just drink your water! Drinking water is such a simple thing that we often neglect. It can make a big difference, so hydrate!
You can even make it part of the spring break fun! My family always loves a good game of beach volleyball, but even if that’s not your thing, you can take a walk, ride bikes, or go swimming. Movement keeps your digestion moving, your metabolism high, your bones strong, and all sorts of other good stuff.
That's it for my quick tips today. Whatever your plans are as we head into spring, have a lovely time, keep your nutrition in mind, and be kind to yourself! My hope for you is to live a life you love without being hungry, feeling deprived or giving up your glass of wine with dinner. Cheers,
Posted - 3/12/19 (Tue) Read more...
As we all know, Valentine’s Day just happened. And whether you love the holiday or hate it, one thing is for sure: The holiday of love comes with a whole pile of nutritional challenges. Boxes of chocolates? Check. Fancy dinners? Check. Cocktails with girlfriends? Check. Valentine’s parties at your kid’s school, at the office, and heart-shaped cookies everywhere you turn? Check, check, and check.
But honestly, it’s not just Valentine’s Day! It’s Girl Scout cookie season. It’s almost spring break (hellooo, margaritas). It’s life in general. Sometimes it seems like the world wants us slip off plan, doesn’t it?
Fortunately, I come to you today bearing tidings of great joy (sorry, wrong holiday):
There seems to be a common misconception that good health means no sweet treats, desserts, or indulgences. I’d like to debunk that right now. Maybe that works for some, but for most of us, trying to entirely deprive ourselves of our favorite “junk foods” is a one-way ticket to eventual failure. Even the most dedicated healthy eaters need a break now and then. I know I sure do.
That’s why I’m putting my foot down. I’m taking a stand. It’s perfectly fine, perfectly accepted, and in fact, even EXPECTED and NECESSARY to incorporate treats into your regular healthy routine. You’re welcome.
Now, of course, that probably means something a little different to all of us. One woman’s idea of a splurge might be having that extra cocktail every other weekend; another’s might be enjoying a giant piece of chocolate cake once in a blue moon. For me, it helps to set up some guidelines. These rules might be different for you, but here’s a look at the rules I follow when I’m strategically adding treats to my plan.
Choose high quality treats. I’m not going to have a piece of some random cake and then think, “Gee, that wasn’t really worth it.” If I’m having cake, I’m getting the most primo, moist, delicious cake I can get my hands on. If chocolate is your thing, make sure it’s rich, indulgent, amazing chocolate. A bite of a half-stale Little Debbie cake that happens to still be in your cupboard just won’t do, friends.
Ditch the Guilt. If we’re doing this, then we’re doing this. We’re not half doing it but feeling bad about our decisions tomorrow morning. We’re not doing it but saving it as a tool to beat ourselves up with later. If you’re planning to enjoy a treat, ENJOY it! Then, move on to your next well-planned, balanced meal.
Integrate Treats Between PFC Meals. Picking up where that last rule left off, it’s important to stack your treat in between two PFC meals. Why? Immediately jumping back on track will keep your blood sugar from going crazy and, perhaps more importantly, will keep you from experiencing that special hangry/cranky/tired combo that comes from a sugar crash and leaves you craving even more chocolate. Veering off course for a moment and then steering yourself right back onto your normal nutritional path will keep you stable and energized.
Go buy a box of Samoa cookies. Warm up with some hot cocoa. Whatever floats your boat. Just be smart about it!
As for me, I’m more likely to go for red wine, cheese, and crackers than dessert, but I do love to have really high quality chocolate occasionally. I usually try to steal a bite of my kiddo’s molten lava cake when he’s not looking to keep my portions in check. ;)
Another great idea, if you’re a chocolate lover, is signing up to be a Godiva member. Now I know what you’re thinking--that sounds like nutritional suicide, right? But every single month, Godiva members get one free truffle. Just one. And it’s ridiculously delicious. Sometimes, all you need is that one super-flavorful bite, and membership programs like this one can be a great way to sate your sweet tooth without having to order a whole dessert.
What are some of your favorite treats? Let me know in the comments! Until next time, what I wish for you is to live a life you love without feeling hungry, deprived, or giving up your glass of wine (or slice of cake!) with dinner.
Posted - 3/05/19 (Tue) Read more...
All month long, we have been talking about setting SMART goals. I realize that I may have given you the impression that if you set SMART goals, you are 100% guaranteed to make them. While you have certainly insured your success at a higher percentage, there's no guarantee. Life happens, for sure, to all of us.
What do you do? One of the reasons why it’s important to make our SMART goal measurable is so that we can measure and say, "Hey, did I make my goal?" But what if the answer to the question is a resounding, nope?
As you may or may not know from my social media posts, I recently embarked on a 90 day clean eating challenge. I started January 1 (Happy New Year!) and my first goal was to lose five pounds and lower my body fat percentage by about two percent by the end of January.
As a nutrition coach, it’s sometimes difficult to admit when I fall short of goals, but in all honesty, that’s exactly what happened this time--I didn't hit it. By the end of January, the scale had not budged at all. Now, that was fine by me; I lost a lot of bloat and slimmed down by a couple inches. I lost about one percent body fat, which is great because that means my workouts are effective. But, technically, I didn't hit my goal. Bummer.
So, what do you do if you set a goal and don’t hit it? Do we throw up our hands and say, "That’s it! I'm all done." Or do we reset, start from where we are, and continue from here?
Take a couple of minutes to breathe. Don't worry about it. The reality is, that which is measured can be improved.
When I didn't hit my goal, the first question I asked myself was, how was my eating? Did I choose the right foods? In my case, food wasn’t the issue. I did a good job choosing healthful foods and eating clean. Was I 100% consistent in the midst of all that? No, but 75% for sure.
Next, I asked myself if there were any extenuating circumstances that could have affected my progress. When I reflected on the month, I realized I’d been traveling A LOT during that time. I also caught a stomach bug, which certainly didn’t help.
That led me to examining my movement over the month of January. In the course of all that traveling, I spent one week in California. While there, I sat through a lot of meetings: keyword, sat. And of course I didn’t exercise while I had a stomach bug. My body needed rest, and I did my best to give it that rest.
Given that I was traveling and sick, my intensity definitely could have been higher. However, as nice as it would have been to hit that goal, it was crucial to go a little easier on the workouts during January so I didn’t injure myself or cause myself to stay sick longer. I’ve only just gotten back to exercising at a higher intensity, and the last thing I want is a setback. So yes--my intensity could have been higher. But I made the right choice for me in the moment, and that’s something I can work on going forward.
I said, "Okay, here's where I am. I'm feeling good, I've lost inches, I've lost bloat. The scale didn't move. My body fat percentage moved a little bit. What can I do to make a difference? I'm going to continue eating clean, and I'm going to add a little bit of intensity to my movement."
The next morning, I added in 15 minutes on my elliptical. It's not a lot. It's not like I'm planning to add an extra hour each day--that wouldn’t be achievable. But 15 minutes a day? Totally achievable.
It's simple--I've got an elliptical in my house.
It's measurable--I’ll do this five days a week for 15 minutes a day. If I don't get to do it in the morning for some reason, I can do it in the afternoon or the evening. It's just 15 minutes.
Is it realistic? I think it's realistic. I will be traveling again some this month, but I am staying at hotels with gyms so I don’t expect that to be an issue.
And finally, it's time-based. I'm specifically looking at this next month. I'm not expecting overnight results--that's just not the way life works. There is no easy button, there is no magic pill to take. It takes persistence and consistency.
If you didn't hit them, let's look at where we are today and set our goals for the next month. Don't look at where you wanted to be and set a goal from there. Set a goal from where you are today.
That's it for now--stay tuned for next week’s conversation about something we all love: treats! For today, what I hope for you is to live a life that you love, without being hungry, feeling deprived, or giving up your glass of wine with dinner.
If you’re enjoying this content, I hope you’ll check out my Thrive VIP group where I have a live Q&A every month, we have guest experts, and I’m available to answer questions in our group anytime. The investment goes up in March, so take advantage of 2018 pricing now. You're also welcome to join my free group, Never Diet Again--this is a great community if you're looking for a little extra accountability, health tips, workout and recipe ideas, and nutrition advice. :)
Posted - 2/26/19 (Tue) Read more...
In my work as a nutrition coach, I’ve just about seen it all. Sure, I’ve had some clients who were young, active, had great metabolisms and just needed some guidance. But most of my clients have been people whose metabolisms have slowed over the years, whose careers make it difficult for them to find time to eat every three hours or exercise regularly, and who come to me feeling bound to their unhealthy choices by the ins and outs of their everyday life.
Today, I'd like to share a little story with you about how one client of mine adapted his goals into SMART goals that fit his specific circumstances. His job made eating throughout the day particularly challenging--not only was he busy, but he was a busy sales manager who spent his whole day on the sales floor, where no food was allowed.
Still, he was on a mission to clean up his eating habits and get his metabolism humming again. So we set to work figuring it out. That’s not to say it was easy--at first, transitioning from rarely eating throughout the day to squeezing in six small meals seemed like an insurmountable obstacle. But like I said: he was determined.
And so we tackled his obstacles one at a time, and the first question that had to be answered was, How was he going to fit in his mid-morning and mid-afternoon meals? Rather than just saying, I don’t know but it has to be done, we opted to adjust his routine one tiny step at a time.
First, we decided that instead of aiming to eat two extra meals during every work day, we’d start by trying to incorporate one extra meal on three out of his five work days that first week. For him, that seemed simple enough. It was certainly measurable--one meal, three days. It was achievable--we put a plan in place and decided that if he had a pre-mixed shake ready to go, he could easily pop into the break room (or in an emergency, into the restroom) and have a quick snack. It was realistic--the plan didn’t affect his ability to do his job, didn’t require him to spend a substantial amount of his time at home doing food prep, and didn’t alter his lifestyle in any meaningful way. And finally, it was time-based--we decided to try it for just one week to see how it went. Once that week was over, we would assess the situation and adjust for the week ahead.
Going about meeting his goals in this way really gave my client an opportunity to succeed, to relish his success, and to build on that. And that’s really the key for all of us when we’re putting together goals. Success builds upon success, and who doesn’t want to be successful at meeting their goals in both the short-term and the long-term?
For that reason, I want to encourage you to take everything you’ve learned about SMART goals over the last few weeks and really examine it as it applies to your life. Do you need to include some extra steps in your plan to accommodate for difficult circumstances? Do you need to spend some time creating a realistic strategy? It might not be immediately easy, but succeeding is absolutely possible!
If you're looking for additional support, I invite you to come join me in my free group, Never Diet Again. Once there, you’re more than welcome to ask me any questions you have! I'm always happy to help you set goals and set yourself up for success.
That’s all I’ve got to say for this week, but I'll be back next Tuesday with more tips and tricks you can use to be healthy in your everyday life. Until then, what I hope for you is to live a life that you love without being hungry, feeling deprived, or giving up your glass of wine with dinner.
Posted - 2/19/19 (Tue) Read more...