Simplify Your Life: A Beginner’s Guide to Meal Planning and Prepping

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The Benefits of Meal Planning and Prepping: A Simple Guide
Meal planning and prepping may seem like a daunting task, but with a bit of preparation, you can create a healthy, enjoyable routine that aligns with your wellness goals. Here are some tips to help you get started on the right foot.

1. Start with a Weekly Menu
✅ Begin by creating a weekly menu with just a couple of meals. This approach keeps things manageable and prevents you from feeling overwhelmed. As you become more comfortable, you can gradually add more meals to your plan.

2. Make a Shopping List
✅ Take inventory of what you already have in your fridge and pantry before making a shopping list. This step helps you save money and avoid unnecessary waste. Knowing what you have on hand makes the planning process smoother and more efficient.

3. Prep Ingredients in Advance
✅ Preparing ingredients in advance can be a game-changer. Items like boiled eggs, chopped vegetables, and snack bags can be safely stored for a few days, making it easier to assemble meals quickly throughout the week.

4. Repurpose Leftovers
✅ Think of your leftovers as a “Health Savings Account.” Get creative by repurposing them into new meals. For example, last night’s roasted vegetables can be added to a salad or mixed into a grain bowl, giving you a fresh and nutritious meal with minimal effort.

Building a Balanced Meal
Creating balanced meals is essential for maintaining your health and energy levels. Here’s a simple guide to building a plate that supports your overall wellness:

🥗 Half your plate should be vegetables and fruits: These foods are rich in essential vitamins, minerals, and fiber, which are crucial for maintaining good health.

💪 One-quarter of your plate should be lean proteins: Choose options like chicken, fish, beans, or tofu. These proteins are vital for muscle repair and overall body function.

🫕 One-quarter of your plate should be whole grains: Whole grains like brown rice or quinoa provide energy-sustaining complex carbohydrates that keep you fueled throughout the day.

🥑 Include a small portion of healthy fats: Healthy fats like avocado, nuts, or olive oil dressing not only add flavor but also support heart health and help your body absorb essential nutrients.

The Key to Success: Finding Your Groove
Meal prepping is about creating a system that works for you. It might take some trial and error to find your rhythm, but once you do, you’ll discover how much easier it is to stick to your health goals, save money, and reduce daily stress.

Happy prepping!

The Power of Gratitude: Transforming Your Life One Thought at a Time

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Gratitude is a powerful tool that can significantly enhance your life by fostering a positive outlook, grounding you in the present moment, and elevating your overall mood. Embracing gratitude allows you to unlock a wellspring of positivity, transforming how you perceive and react to daily experiences. By focusing on the good in your life, you cultivate an optimistic mindset that can help you navigate challenges with resilience and grace.

The Benefits of Practicing Gratitude
Unlocking Positivity
Embracing gratitude allows you to unlock a wellspring of positivity. When you actively seek out and acknowledge the good in your life, you transform how you perceive and react to daily experiences. This shift in focus cultivates an optimistic mindset, helping you navigate challenges with resilience and grace.

Encouraging Mindfulness
Practicing gratitude encourages mindfulness by drawing your attention to the present moment. This heightened awareness helps you fully appreciate the here and now, reducing stress and deepening your connection to the world around you. By being mindful, you become more attuned to the small joys and blessings that often go unnoticed.

Boosting Your Mood
Regularly expressing gratitude has been shown to boost your mood by promoting feelings of joy, satisfaction, and contentment. When you make a habit of recognizing and appreciating the positive aspects of your life, you create a cycle of positivity that enhances your overall well-being.

 

Practical ways to practice gratitude

Here are some practical tips to make your gratitude practice meaningful and consistent:

Identify Your Why
Reflect on your reasons for focusing on gratitude. Are you looking to strengthen your relationships, increase uplifting thoughts in your life, or find more peace and happiness? Understanding your motivation can help you stay committed to your gratitude practice.

Use Visual Reminders
Incorporate visual reminders into your daily life to keep gratitude at the forefront of your mind. Consider using a picture, a gratitude jar, or a journal. These tangible items can serve as prompts to pause and reflect on what you are grateful for.

Dedicate Time Each Day
Set aside a dedicated time each day to practice gratitude. This could be in the morning to set a positive tone for the day or in the evening to reflect on the good things that happened. Journaling your thoughts can create a pattern of gratitude that bookends your days with positivity and reflection.

Be Specific
When expressing gratitude, be specific about what you are thankful for. Instead of saying, “I’m grateful for my friends,” try “I’m grateful for my friend Sarah, who always knows how to make me laugh when I’m feeling down.” Specificity adds depth to your gratitude practice and makes it more meaningful.

Share Your Gratitude
Share your gratitude with others. Whether it’s writing a thank-you note, telling a loved one how much you appreciate them, or simply expressing your gratitude in conversation, sharing your feelings can strengthen your relationships and spread positivity.

Practice Self-Gratitude
Don’t forget to show gratitude to yourself. Acknowledge your achievements, big and small, and appreciate the effort you put into your personal growth. Self-gratitude can boost your self-esteem and foster a positive relationship with yourself.

Gratitude is more than just a fleeting feeling; it’s a powerful practice that can transform your life. By unlocking positivity, encouraging mindfulness, and boosting your mood, gratitude can help you lead a happier, more fulfilling life. Start today by incorporating these practical tips into your daily routine and watch as your outlook on life begins to shift towards the positive. Embrace gratitude, and let it elevate your journey through life.

Here are a couple of fun quotes about gratitude:

“Gratitude is the memory of the heart.”
– Jean Baptiste Massieu

“A grateful mind is a great mind which eventually attracts to itself great things.”
– Plato

Self Care Key – Hydration

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Hydration is central to our health and it the heat of the summer we need to be extra aware of our water intake.

But why is water so essential?

How much do we need daily?

And, does it matter when we drink water?

💦Let’s dive in and find out!

A 2011 study conducted at Cambridge reveals that proper hydration enhances brain function, including working memory. Staying hydrated also alleviates headaches, prevents constipation, and aids in temperature regulation, contributing to maintaining a healthy weight. Even mild dehydration of 1% to 3% can cause fatigue and anxiety.

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF

The recommendation for an average adult is 2 Liters, or 64 ounces of water per day. But does it matter when the water is consumed? A 2013 study on overweight women found that drinking 16.9 ounces of water 30 minutes before each meal led to significant reduction in body weight and body fat.

One of the main challenges with drinking water is following through with good intentions. It can be helpful to use a container with a known volume and determine how many times you need to fill it to reach your goal. Accountability charts or apps can help maintain consistency, especially if you’re building a new habit. What benefits could you gain by ensuring optimal water intake?

Some quotes about water to enjoy…

“Pure water is the world’s first and foremost medicine.” ~ Slovakian Proverb

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” ~ Unknown

“Water is the driving force in nature.” ~ Leonardo da Vinci

The Einenhower Principle – Guide for setting priorities and managing your time

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🎯Have you ever heard of the Eisenhower Principle? It is the way that the former US president was said to organize and prioritize his time. The original quote that inspired this was from Dr. Roscoe Mille, president of Northwestern University and states; “I have two kinds of problems: the urgent and the important. The urgent are not important, and the important are never urgent.” Sometimes I find that if I’m too focused on the urgencies that inevitably pop up in my life, the important things can get crowded out.

🌞This month our theme is time management and prioritizing our schedules, a key strategy for enhancing both productivity and well-being. As a health coach, I recommend starting your day by identifying and prioritizing tasks that are crucial and time-sensitive. By focusing on these high-impact activities first, you can leverage your peak energy levels and mental clarity, leading to more effective outcomes.

⏰Time blocking is a concept that uses color coding and prioritization of tasks to leverage your energy each day and can be done digitally, or on a planner. Integrating this approach helps prevent the stress of last-minute pressures, promotes a sense of accomplishment, and frees up time for self-care activities!

💡Here is a genius time blocking instructional video by Kalyn Brooke

https://youtu.be/m3M9G4K41h8?si=csI-xpFtZjwpk26j

Let’s get back to balancing our lives and making sure that the important meaningful things get their due attention. It sounds like Mozart had it right way back when…

“The shorter way to do many things is to only do one thing at a time.” – Mozart

🌟How do you manage to prioritize your important tasks in with the urgent?

Embrace the Rainbow: Celebrating Nutrition Month with Plant Diversity

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Hello fellow health nuts and foodies! As we step into the vibrant month of nutrition, it’s time to turn our focus to the wonderful world of plant diversity. The key to a healthy and balanced life lies in the variety of foods we consume. So, let’s embark on a journey of positivity and celebrate Nutrition Month by embracing the rainbow of plant-based nutrition.

 

💡The Power of Plants:

Plants are not just a source of sustenance; they are a powerhouse of nutrients that contribute to our overall well-being. From crunchy greens to juicy berries, each plant brings its unique set of vitamins, minerals, and antioxidants. Incorporating a diverse range of plant-based foods into our diet is like giving our bodies a symphony of nutrients to dance to.

 

🌈Color Your Plate:

Imagine your plate as a canvas waiting to be painted with a spectrum of colors. The more vibrant your plate, the more diverse the nutrients you’ll consume. Aim to include a variety of fruits and vegetables in different hues – red tomatoes, orange carrots, green spinach, blueberries, and more. Each color signifies a different set of phytonutrients, which play a crucial role in promoting health and preventing diseases. I talked more about the importance of diversity here: https://shinehealthcollective.com/2023/02/08/diversity-isnt-just-for-people/

 

🧠Positive Eating Habits:

Nutrition is not just about what you eat; it’s also about how you approach food. Cultivate positive eating habits by savoring each bite, appreciating the flavors, and being mindful of your body’s hunger and fullness cues. When you focus on the positive aspects of your meals, you create a healthy relationship with food that goes beyond just the nutritional content.

 

Here are a couple of Plant-Based recipes to try…

 

🌈Rainbow Salad Bowl:

Ingredients: Mixed greens, cherry tomatoes, cucumber, shredded carrots, bell peppers, avocado, and a drizzle of balsamic vinaigrette.

Instructions: Toss all the ingredients together and enjoy a burst of colors and nutrients in every bite.

 

🫐Berry Bliss Smoothie:

Ingredients: Mixed berries (strawberries, blueberries, raspberries), banana, spinach, almond milk, and a tablespoon of chia seeds.

Instructions: Blend all the ingredients until smooth and relish the fruity goodness of this nutrient-packed smoothie.

 

✅For extra plant nutrients and protein add a scoop of Juice Plus+ Complete powder! https://suzylewis.juiceplus.com/us/en

 

As we celebrate Nutrition Month, let’s cultivate a 🧠positive mindset towards food and embrace the 🌈 diverse array of plant-based delights. Remember, a colorful and varied diet not only nourishes your body but also brings joy to your taste buds. So, let’s make every meal a celebration of health and vitality by incorporating the rich tapestry of plant diversity into our lives.

 

🥑Cheers to a month filled with positivity and nutritional abundance!

Cultivating Positivity

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The power of positivity is an extraordinary force that can transform not only our outlook on
life but also the very fabric of our experiences. Embracing a positive mindset acts as a
catalyst for resilience, helping us navigate challenges with grace and determination. It
becomes a guiding light in the darkest moments, illuminating possibilities and fostering a
sense of hope.

Positivity is contagious, creating a ripple effect that extends to those around
us, uplifting spirits and building connections. It shapes our perceptions, allowing us to see
opportunities where others may see obstacles. The power of positivity lies in its ability to
fuel creativity, enhance well-being, and attract abundance. It’s a mindset that propels us
forward, enabling us to embrace each day with gratitude, joy, and an unwavering belief in
the beauty of life’s journey.

Here are some simple daily ways to incorporate positivity into
your life and cultivate an uplifting culture.

And, how about some fun quotes of incredibly positive people to keep your thoughts swinging upwards…

“When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’” – Fred Rogers

“We need joy as we need air. We need love as we need water. We need each other as we need the earth we share.” – Dr. Maya Angelou

“Food, in essence, gives you hope that maybe tomorrow will be better. That’s why a plate of food is so important in those moments.” – Chef Jose Andres

“Happiness is anyone and anything that’s loved by you.” – Charles Schulz

“Think of all the beauty still left around you and be happy.”— Anne Frank

“I can’t change the world but I can change the world in me.” – Bono

“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it’s the only thing that ever has.” — Margaret Mead

“You know you can always help to make each day a special day by just your being yourself. You grow in your own way; everyone does. That’s one reason each one of us is different and special and people can like us exactly as we are.” – Fred Rogers

Savoring the Season: A Guide to Mindful Holiday Foods

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I love the sound of that! Mindful holiday indulgences can be a perfect blend of enjoyment and self-care. What comes to mind when you think of incorporating mindfulness into your holiday treats or activities?

The holiday season is upon us, and with it comes a banquet of festive delights that can sometimes lead to overindulgence. This year, why not approach your holiday feasting with a mindful twist? Embracing the principles of mindfulness can not only enhance your enjoyment of the season but also foster a deeper connection to the food you consume.

Conscious Choices:
Mindful eating starts with conscious choices. As you peruse the holiday buffet, consider opting for dishes that are not only delicious but also nourishing. Seek out fresh, whole ingredients that contribute to your overall well-being.

Mindful Mingling:
The holidays are not just about the food; they’re also about connection. Practice mindful socializing by engaging in meaningful conversations, truly listening to others, and appreciating the joy of shared moments. This can create a more fulfilling experience than focusing solely on the culinary aspect.

Gracious Endings:
As the holiday meal concludes, take a moment to reflect on the experience. Notice how your body feels and appreciate the nourishment it received. Consider incorporating a gentle post-meal activity, like a leisurely stroll, to aid digestion and promote a sense of well-being.

Here are a couple of simple, healthy options to try out at your holiday gathering, or for a snack to have on hand.
Dark Chocolate-Dipped Clementines
This simple treat not only satisfies your sweet cravings but also provides a dose of vitamin C from the clementines and the antioxidant benefits of dark chocolate. It’s a win-win for your taste buds and your health!

Ingredients:
Clementines (as many as you’d like)
Dark chocolate (70% cocoa or higher)
Optional toppings: chopped nuts, shredded coconut, or a sprinkle of sea salt

Instructions:
1. Peel the Clementines: Gently peel the clementines and separate them into individual segments. Make sure to remove any seeds or excess pith.

2. Melt the Dark Chocolate: Break the dark chocolate into small pieces and melt it using a double boiler or in the microwave. If using the microwave, heat in 20-second intervals, stirring in between until fully melted.

3. Dip the Clementines: Dip each clementine segment halfway into the melted dark chocolate, allowing any excess chocolate to drip off. You can use a fork or toothpick for this.

4. Optional Toppings: While the chocolate is still wet, sprinkle your chosen toppings over the dipped end. This adds a delightful crunch and extra flavor. Get creative with combinations!

5. Set on Parchment Paper: Place the chocolate-dipped clementines on a parchment paper-lined tray or plate. This prevents them from sticking and makes cleanup easier.

6. Chill in the Fridge:Pop the tray into the fridge for about 15-20 minutes or until the chocolate hardens. This step adds a refreshing touch, especially if you enjoy your treats slightly chilled.

7. Serve and Enjoy:Once the chocolate has set, your Dark Chocolate-Dipped Clementines are ready to be enjoyed! They make a delicious and visually appealing addition to any holiday spread.

Chocolate Zucchini Brownies
Everyone loves a healthier option at a party for sweets and this is the perfect one! The zucchini adds fiber that helps to level out your blood sugar and the dark chocolate adds a boost of antioxidants. Add chopped pecans for added texture and fiber.

Ingredients
1 stick butter – unsalted
3/4 C dark chocolate chips
½ C cocoa powder
1/2 C sugar or monk fruit sweetener
½ tsp salt
1 C shredded zucchini
2 tsp vanilla extract
2 eggs
1 C flour
2/3 C pecans or walnuts, chopped

Instructions
1. Heat oven to 400.
2. Prepare 8-inch baking pan with parchment paper.
3. Melt butter in a saucepan over med/low heat, stir in half of chocolate chips and cocoa and stir until combined, remove from heat.
4. Add sugar, salt, zucchini, and vanilla.
5. At eggs, one at a time, mixing well after each.
6. Fold in flour.
7. Fold in remaining chocolate chips and nuts until combined.
8. Spread into pan and bake about 30 minutes.
9. Let cool and cut into 12 squares. Enjoy!

Global Wellness Day 2023

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“One day can change the rest of your life!”

This is the inspiring mission behind Global Wellness Day that was initiated in 2012 in Turkey, a day dedicated to living well. Now, Global Wellness Day is celebrated globally on the second Saturday of June, it falls on the 10th this year.

Do you believe that one day could really change the rest of your life?

Let’s start by looking at the LEAN pillars of wellness, Lifestyle Exercise Attitude and Nutrition:

Lifestyle –How we live, this means healthy living without smoking, excessive alcohol, or other unhealthy substances. It also relates to prioritizing what is important to us, and reducing the things that take away from the life we would like to create.

Exercise – How we move, it is recommended that we get 150 minutes of moderate activity per week, or 75 minutes of intense activity. For most people, that can look like 30-minute brisk walk 5 days, or two 20-minute HIIT workouts in the week along with 3 days of brisk walking or hiking. Of course, the options are endless, and you might want to try something new to activate new muscles like swimming, pickleball, yoga, boxing, and the list goes on. Exercise stimulates brain derived neurotrophic factor (BDNF) which associated with cognitive improvement and the alleviation of depression and anxiety.

Attitude – How we think, focusing on the positive. Techniques that can help with emotional wellbeing include mindfulness, stress management, and strategically subtracting stressors that are not enhancing our life. Practicing mindfulness and meditation can reduce stress and anxiety and improve our mental health.

Nutrition – How we eat, a plant strong, right fat diet. Like Michael Pollan says in his book, Food Rules; Eat food, not too much, mostly plants. Eating a balanced diet can improve our mood, boost our energy levels, and help us maintain a healthy weight. Consider preparing your own food since cooking at home also stimulates the creative centers in our brain and boost confidence. Check out some simple recipes here

Recipes

The idea behind Global Wellness Day is to raise awareness about the importance of living a healthy and balanced lifestyle. After all, the day encourages people to take a break from their busy lives and focus on their physical, mental, and emotional wellbeing. It is a reminder that we all need to take care of ourselves if we want to live a happy and fulfilling life.

 

What might be the first step in your personal wellbeing that would make an impact for you?

Want to connect and plan together, reach out for a complimentary consultation at:

Home

Springtime Health Tips

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As the days get longer and the temperatures start to warm up, it‘s time to start thinking about how to get the most out of spring. Here are some health tips to help you make the most of the season:

 

1. Get Moving: With the warmer weather, now is the perfect time to get outdoors and get your body moving. Take a walk, go for a bike ride, or just get outside and enjoy nature. Exercise not only helps improve your physical health, but it also has mental health benefits.

 

2. Eat Seasonally: Eating seasonal produce is a great way to get the most out of the season. Spring is a great time to enjoy fresh fruits and vegetables that are in season. Eating seasonally can also help reduce your environmental impact.

 

3. Get Enough Sleep: With the changing temperature and the longer days, it can be tempting to stay up late and get less sleep. Getting enough sleep is essential to good health. Aim for at least 7-8 hours every night.

 

4. Stay Hydrated: As the temperatures rise, it’s important to stay hydrated. Drinking plenty of water throughout the day will help keep your body and mind functioning at their best.

 

5. Take Time to clear the decks and do some spring cleaning for your mind. If you are feeling overwhelmed and bogged down by clutter in your mind, it can be difficult to focus and make decisions. Clutter can cause stress and anxiety and make it hard to enjoy life.

 

Fortunately there are some simple steps you can take to clear your mind and declutter your thoughts.

 

First – practice mindfulness. Mindfulness is the practice of being present and aware of your thoughts and feelings without judgment. When you become aware of your thoughts, you can observe them without getting caught up in them. Spend some time each day in quiet reflection and focus on your breath. This will help you to become more mindful and present in the moment.

 

Second –  write down your thoughts. When your mind is cluttered, it’s easy to get overwhelmed by all the different thoughts running through your head. Writing down your thoughts can help to organize them and make them easier to process. This will also help you to identify which thoughts are important, and which can be dismissed.

 

Third –  practice self-care. Taking care of yourself is essential for mental health. Make sure to take time for activities that you enjoy and that relax you. Take regular breaks throughout the day to release stress and clear your mind. Finally, practice gratitude. Beginning or ending your day with gratitude is a wonderful way to keep the positivity flowing as well. What are you grateful for right now?

 

For more information, or to design a mindful self-care plan for yourself, reach out in the contact form and let’s chat!