Tag: nutrition

Self-care daily habits that are doable, energizing, and uplifting

I believe many family caregivers think of self-care as a weekend retreat, a night out with the girls or a relaxing day at the spa. Those activities do sound and are amazing! However, self-care can be a collection of tiny little daily habits that allow you to nurture and energize yourself.

In this post, I want to focus in on those daily self-care habits. The little things that you do or could do to take better care of you.

Does anything come to mind?

If you got a decent night’s sleep last night, that’s a good start. If you ate an energizing healthy breakfast this morning, you are starting to seize your day.

Wouldn’t be great to have some little self-care breadcrumbs sprinkled throughout your day for you to savor?

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Healthy Meal Planning Basics

I like the benefits meal planning and preparation affords me all week long more than I dislike the two hours it takes to plan the meals, go to the store, and prepare everything up for the week.

Have you tried weekly meal planning and preparation yet?

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10 healthy snacks for busy caregivers

10 healthy snacks for busy caregivers

When I get way too hungry, or ‘hangry’, I tend to make bad food choices.  You know what I’m talking about..the ice-cream, popcorn, sour patch kids, potato chips or french fries.  Having a few healthy snacks with me at all times helps keep me on track for my nutrition goals.  I also take a bottle of water with me wherever I go.

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The five Whole 30 results and benefits that I gained

My Whole30Results

In the last post, I shared that this was my third time following the Whole 30 program – in a raw nutshell it’s a nutrition program that you follow for 30 days to ‘reset’ your body and let it heal and recover from the effects certain foods may be causing.  The only way to really know how certain foods impact you is to eliminate the groups that can have a negative impact on health and fitness.  Essentially, this meant for 30 days earlier this year, I had no sugar of any kind, no grains, no legumes, no dairy, and no alcohol. (more…)

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Six tips to stay on track during the holidays

Weighing the options

I don’t have the kind of metabolism that I can say ‘what the heck’ and eat and drink whatever I want over the holiday season.  After all, it’s a season…not a day, not a week or even a month – it’s a whole season.  I can do a lot of damage in a season..  If I let all my healthy routines and habits go, I’d literally be erasing all the progress I’ve made and be faced with starting over.  But, going face first into every delicious temptation I see will only move me further away from my 18-20% total body fat goal.

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I’m also not the kind of person that is going to be able to have the willpower to not indulge a bit over the next month.  In other words, I don’t want to crawl up and hibernate under a rock…alone.  I have holiday parties, pot luck lunches, bowl game get togethers, and festive new year celebrations to attend. (more…)

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Five healthy grab and go breakfast options

5 healthy grab and go bfast

My healthy me time takes place first thing in the morning usually before 5:30 am…I often sneak out of the house when all (except Shadow) are still fast asleep.  I find it’s easier to just get up and go before the day really begins for others.  I love the saying ‘seize the day before the day seizes you’.

Shadow is trained to be an early riser. Too bad he doesn’t understand the concept of weekends!

Because I’m up and out early to head to the gym, I need portable breakfast options that I can either prep on Sundays for the entire work week or gather together the night before.  Here are a few of my tried and true breakfast options. (more…)

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Get nuts about your nutrition

badam_cashew_nuts_hires

Plan and prep tips for healthier eating

So of all my post categories…this category, nutrition, is my struggle.  I really have to work at being consistent with my systems and routines.  I seriously LOVE the way my weeks flow when I have a healthy eating plan. However, it just takes a hiccup like leaving town or having a long tournament weekend to get thrown off.  But that lovely feeling of control over my nutrition keeps me keeping on.

Prepare to Succeed

Exercise is important for my mental and physical health and I have no problem getting in my workouts but as my trainer often says ‘great abs are made in the kitchen’ meaning that it’s what we feed our bodies that really gets us closer to our physical health goals.  One of my main health goals right now is to get to 18-20% body fat and I know that this will not happen with exercise alone.  But, whether you are trying to lose body fat or maintain, good nutrition overall just feels better. (more…)

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