Spring Into A Healthier Version of You

I am excited for spring! It is officially spring now and that means that warmer weather is just around the corner. I wanted to take a moment about take this time to do some spring cleaning when it comes to your diet and taking care of yourself. I have to admit part of this is selfishly motivated, because after having a baby, being home on maternity leave and breast feeding I have been eating ALL the sweets and I need work to clean up my own diet and refocus.

It is about 3-4 months after the New Year and how are those resolutions going? This is often the time when those promises we made ourselves are thrown by the wayside and we have fallen back into old habits. What bad habits have you not shaken yet? What things do you want to focus on this spring?

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Tips to Clean Up Your Diet

  • Load up on veggies! Spring means time to plant a garden and hit up the Farmer’s Market. There will be a variety of cooler weather produce that is going to start to be available. Start working more vegetables into your diet to help give you more vitamins and minerals. This will help your body function better and help you feel better. Aim to work vegetables into lunch and dinner and if you are able even breakfast (this could be spinach in with your eggs, kale in your smoothie, tomatoes on your breakfast sandwich).

  • Plan out your meals. Taking time to write out a plan for meals for the week will help you to be healthier and stick with those healthier choices. Planning out your meals will save you money overall as well. It is also hard to binge eat on unhealthy food items, when you don’t purchase them. That is another benefit to planning your meals ahead of time and only purchasing what you have on your list. You will be forced to eat whatever you have in your pantry and hopefully those are healthier options.

  • Try some new recipes. We can all get stuck in our routine when it comes to cooking at home. The same food items over and over again. Take the time to find some new recipes and mix things up. You can take this opportunity to try new foods, prepare foods in a new way and get you excited to cook again. Of course, find a new recipe that is healthy and is something that adds variety to your diet as well.

  • Hold yourself accountable. When you share with someone your goals, you are more likely to actually stick with/accomplish that goal. If a friend or even people on social media to help keep you on track and help call you out if you are struggling and need some tough love. Having that support system is critical when it comes to cleaning up your dietary habits.

  • Take time for some self-care/love. This idea of self-care/self-love applies to your food you eat as well. Taking the time to put healthy foods into your mouth will make you feel better about yourself in the long run. Yes, there is instant gratification from that chocolate bar, but then you end up with more negative feelings and even a lack of confidence. The goal in the end is to love yourself more and give yourself some grace if things don’t go quite as planned in terms of your eating habits of exercise routine.

  • Load up on the water. It is always humorous to me when I read about “detox” diets, because your body doesn’t actually need any help detoxing, you have a liver that does that for you. But I think focusing on staying hydrated and consuming enough water will help your body to function to the best of its ability. Your body is 60% water and that means your cells and muscles will be able to function better when you are hydrated appropriately. So if you are concerned about “detoxing” your body … just take the time to drink plenty of water.

So if you, like me have been struggling with your healthy eating and exercise habits, then use this spring to jump back into some healthy routines. Take the time to look at what you are struggling with and write down 1-2 ways that you can feel better about yourself and prioritize your health/wellness.


Eating Healthy While Eating Out

Did you know that the average American eats out 4-5 times a week. That equates to about 18 meals per month that are consumed outside the home. Those meals are, on average, $12.75 per person and that totals ~$232 per month on restaurant meals. If you look at fast food meal consumption, about 20% of Americans are eating meals in their cars. The average American spends $1,200 a year at fast food restaurants. So why do we love eating away from home? Well it is convenient and it is normally something we do to socialize. So obviously we all know that we will be eating out at restaurants so let's talk about ways to do that in a healthy way. 

Navigating a Restaurant Menu

  • Avoid portion distortion. 
    • Meals often are large. More often than not you are getting way too much. Ask for a doggie bag and save what is left over for lunch the next day.
    • Try to avoid going to the restaurant hungry. Most of us all over eat when we are already starving. So avoid going to the restaurant when super hungry.
    • Skip the sides or substitute a healthier option. Try to make healthier choices in the sides that you order. Skip the fries and instead order a salad.
  • Be sauce savvy. 
    • Watch out for high calories sauces and dressings and try to get the sauce on the side. When you put these toppings on the side that is an easy way to decrease calories and limit your consumption of these calorie rich toppings.
    • Add flavor to foods. This is easy to do by asking for extra mustard, salsa, peppers, onions or other flavorful toppings. Skimping on the on the dressing doesn't mean you have to eat less flavorful food.
  • Say no to fried.
    • When you pick fried food items you are adding extra calories. Watch out for words on the menu like breaded or crunchy.
    • Food can still taste delicious and can be grilled, broiled or baked. 
  • Sip smart.
    • Soda may sound refreshing, but if it isn't diet, then it can contain extra calories. If you drink too much diet soda it can  make you feel hungry and tend to over eat. 
    • Get water, unsweetened ice tea or low fat milk. Plus water will save you money on your restaurant bill.
  • Be prepared and have a plan.
    • Look at the menu ahead of time and come up with a plan. Figure out what food items are healthier and lower in calories. 
    • All of the menus are available online and you can use a nutrition app to look up nutrition information.

There is a great video that I found on YouTube about navigating fast food in a healthy way. Sometimes trying to find healthy choices at these restaurants may seem impossible, but it can be done! 

Hopefully some of these tips and tricks will be helpful when you head out to a restaurant this week. I know that some times it can feel overwhelming, but focus on 1 meal at a time and all of those good choices will add up! 

Packing A Healthy Lunch

I had the opportunity this past week to give a Lunch and Learn presentation to a local Indianapolis business. It was for National Healthy Lunch Day and it was on behalf of the American Diabetes Association of Indianapolis. I have done a variety of things along side the ADA here in Indy over the past couple of years. They are a great resource in the greater Indianapolis area and I was happy to put together a presentation about Packing a Healthy Lunch. This is a topic that affects everyone, because all of us have to eat and all of us should be eating something for lunch. The goal is to make that food we put in our mouths, a healthy choice. 

Goals for Packing a Healthy Lunch
Include at least 3 food groups …
•Fruit (sliced apple, fruit salad, banana)
•Vegetable (salad, cut raw veggies, steamed veggies)
•Protein (meat, nuts, peanut butter)
•Grain (pasta, bread, pizza, etc)
•Dairy (slice of cheese, yogurt) 

Plan a snack
•Include one of the food groups you didn’t have at lunch.
•Pair protein with a carbohydrate
•Peanut butter and an apple
•Greek yogurt with granola

•Prepare enough at dinner for left-overs and portion out the left-overs for lunches.
•Make a large batch of lunches on Sunday: Cut and bag all of your fresh veggies/fruit for the week. Portion out the chili for the week into individual lunch portions.
•Keep healthy staples on hand. Always have some lunch meat, lettuce and tomato in your refrigerator for a sandwich, if needed.
•Pack what you like - Don’t force yourself to eat something you hate.

Taking the extra time to pack something healthy for lunch can really have a big impact on your health. If you are bringing healthy food to work, you are most likely going to eat it and consume healthier food choices. You will also save money, because eating out for lunch on a regular basis is more expensive. There is a little time in preparing those meals, but it is worth it! 
 

Merry Christmas!

It is that time of year. "The stockings are hung by the chimney with care in hopes that Saint Nicholas soon will be there." It is hard to believe that Christmas is only 3 days away. I don't know about you all, but we have been busy around our house baking Christmas goodies, wrapping presents, shopping for food for holiday meals and trying to fit time in with family and friends. I wanted to make sure that I shared with you what I am planning on making for Christmas day. We are hosting about 9 people total over at our house for Christmas. 

Christmas Menu

Cheese ball and Black bean dip for appetizers

Pork loin prepared with rosemary and garlic 

Mashed potatoes 

Salad 

Green beans 

Fruit salad 

Rolls 

Yule log and Ginger bread treats for dessert

As  you can see, it is totally possible to plan ahead and make a delicious and healthy holiday meal. Make sure to make a list of the items that you will need so you don't end up at the grocery store multiple times. Then don't be afraid to delegate some of the cooking to those who are coming over. Thankfully our friends and family are all bring a couple of dishes so I am responsible for the the pork, the green beans and the cheese ball. Also try to include multiple food groups in our holiday spread - we have a lean meat option, 2 vegetables, 1 fruit, and some starch or carbohydrate in the potatoes and rolls. Enjoy this time of year with family and friends. Take the time to not stress about all the fixings, but make memories with those you care about. Merry Christmas and Happy Holidays!

Enjoy time with your family and friends this Christmas and remember "everything in moderation!" 

Enjoy time with your family and friends this Christmas and remember "everything in moderation!"