Friday, February 19, 2016

What A Weekly Food Prep Session Can Do For You



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Hello friends!  

We're over half way through February - how's your 2016 going so far?  Are you keeping up with the goals you set for yourself at the beginning of the year, or have they fallen by the wayside?   My overarching goal for 2016 is to be more intentional, do the things I say I'm going to do, and think carefully about the things I commit to. It's going well, but it's also one of those things where I have to continually remind myself.  So easy to get into the day-to-day of living and just coast through, right?  

One thing that impacts a lot of our goals is eating healthfully. A well balanced diet is important whether you're trying to lose weight, prevent disease, or just live your life feeling good with lots of energy. And that means focusing on whole foods (fruits, vegetables, lean protein, whole grains, healthy fats), limiting processed foods and those with added sugars, and drinking plenty of water.   Pretty straightforward, right?  

But...easier said that done!  With everything else going on, how do you make time to fit in eating healthfully? 

It can be overwhelming, but making healthy meals that you enjoy is a form self care!  If you put healthy food in your body, you'll feel better and be more prepared to continue making good choices.  So with all the crazy things going on in your life, how can you make time for making healthy meals?  It's so much easier to hit the drive thru, or order pizza, right?

Here's the deal.  With a little planning ahead, and making use of the time you do have, meal planning and food prep can be really helpful!  And it can help you deal with stress, too.  Knowing ahead of time what you're going to have for dinner, and even having some of it prepped already, goes a long way in helping you be less stressed!
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Sundays are a great day to do a little prep for your week.  Whether you go all out and plan your meals for the week, or if you just prep some things that you can have on hand to grab and go, it will go a long way to making your week go more smoothly.

Some ideas of what you can do ahead on Sunday to get your week set up on the right foot:
  • Clean and chop veggies to grab for snacks or add quickly to meals
  • Cook a batch of chicken breasts for salads or sandwiches 
  • Make some hard boiled eggs - perfect for snacks, or pair with fruit for an on the go breakfast
  • Make a batch of quinoa or brown rice to have on hand for protein bowls or as a side dish for dinners
  • Bake a healthy muffins or egg muffins for quick breakfasts
  • Roast veggies - sweet potatoes, butternut squash, broccoli, Brussels Sprouts, etc.  Always great to have on hand - add to eggs for breakfast, salads for lunch, or as an easy side for dinners
  • Soup!!  When there's a chill in the air, it's always nice to having soup on hand for lunch or even a small bowl for a snack!
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Other ideas to help you get ahead with your meals:
  • Use a Crockpot!  Just throw in a few ingredients in the morning (or the night before), and dinner is ready when you get home.  Can't get easier than that! (Pinterest or Google have a ton of ideas)
  • Make extra at dinner for another dinner or to take leftovers for lunch
  • When you come home from the grocery store, do your wash and prep then for easy access to fruits and veggies  
  • Lindsay at the Lean Green Bean has a regular blog series about food prep Sundays - check it out for inspiration (click here)
For me, I know I need to have things on hand to grab, especially for breakfast and lunch.  It prevents that annoying phenomenon of standing in front of the refrigerator with the door open, clueless about what to eat. I hope this helps you, too!

Can you find time to do some food prep this weekend?  What are some things you can prep ahead to make your week easier?  Please share in the comments (you might help someone else too!).


Take care! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at Becky@MacDonaldWellness.com and we'll set up some time to talk.  I can't wait to hear from you!  




“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.


Friday, February 12, 2016

Do You Ever Eat When You're Not Hungry?



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My topic for this week is one I'm very familiar with personally. It's frustrating, it's embarrassing, it's exhausting, it feels good in the moment and yet after, all you feel is gross or guilty.  Do you ever find yourself eating when you're not hungry?  

Emotional Eating

Food is fuel right?  We've all heard this at one time or another, but it's really so much more.  Food reminds us of our granny who made the best sugar cookies.  It's comfort when you're feeling down or sad or lonely. It's a reward, when you behave well or achieve something (I hear that kids today get to go out for ice cream or pizza after every game! yikes!).  It's a stress reliever when we've had a bad day.  These habits or feelings are ingrained in us from the time we're little.
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How often do you turn to food or beverages when you're not hungry or thirsty?  Unfortunately, I have had a lot of experience with this in the past, and it got to the point where it was really a bad habit.  The good news is, there is hope for un-learning this behavior and moving past it!

Some common times for emotional eating is when we're:
  • Stressed: Just got out of a tough meeting and I really need some chocolate! Or a glass of wine!
  • Bored: Hmm, nothing fun going on, so what's going on in the refrigerator?
  • Tired: if I hit the candy jar or drink that Venti Pumpkin Spice Latte I'll perk up and be able to get my work done!
  • Procrastin-Eating (my favorite): you feel like you "should" be doing something but you really don't want to (you know that project at work that just drags on, right?).  Hey, maybe I need a snack!
  • Lonely:  You're by yourself and to fill the void you make a box of mac and cheese and eat it all
  • Sad or Disappointed:  After a bad breakup, you find yourself eating a pint of Ben and Jerry's
Do any of these things sound familiar? 

There might even be times that you eat when others aren't around so they won't judge you, or even binge on food to the point of feeling sick (and yes, I've been there, too, so no judging from me!).    

Typically after we give into the Emotional Eating Monster the guilt sets in. Why did I do that? I didn't need that cupcake(s), bag of chips, pizza, pint of ice cream, etc...  Now I feel gross and actually feel more tired, sad, lonely, etc  It's a vicious cycle!

As I said earlier, there is hope for getting past this cycle!  How?  The short answer is that you have to figure out what need you're trying to fill with food. Why do we eat when we're not necessarily hungry?  This usually happens because we're not listening to what we really need or dealing with the actual feelings we have. That action of eating helps us to push those things away, and are a distraction.   

Next time you realize that you're eating when you're not really hungry, ask yourself, what do I really need in this moment? First of all, don't give into the guilt (life is too short!) and just being aware that you're doing it is the first step.  Instead be mindful, listen to your needs, actually let yourself feel your feelings, and really take care of YOU! 


Are you frustrated and tired of feeling guilty for giving into the Emotional Eating Monster? Send me a note and we can work together to beat your emotional eating habits. 


Take care! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at Becky@MacDonaldWellness.com and we'll set up some time to talk.  I can't wait to hear from you!  




“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.

Friday, February 5, 2016

Every Little Bit Helps


Sunrise at the beach

Hello there, Friends!

We just got home from a fantastic vacation in Florida.  We were celebrating some milestone birthdays and got to spend quality time just me & P, as well as with some of our good friends.  Sunshine, laughter, cocktails, relaxing, good food, and a few adventures, can't beat it. 
Snorkeling/kayak sailboat cruise
And now, it's back to the real world. Ugh.  

While we didn't go TOO crazy with food and drinks, and we did walk a lot while on vacation, it's definitely time to refocus and get back into a more healthful routine.  That can sometimes feels a bit overwhelming - it's hard to get back into that routine after being out of it for a while!

These are the times I have to remind myself:

Every little bit helps!
Is easy to get caught up in the all or nothing mentality, right?  Does this sound like you?
  • You can't get a full hour at the gym, so you decide not to go at all
  • You eat cake at the office birthday party, so you go crazy the rest of the day eating junk (you'll start again with healthy eating tomorrow)
  • You don't have time to clean out your whole closet, so you might as well just veg on the couch and leave it for another day
Here's the deal.  Something is better than nothing, and really, every little bit helps.  Little things add up, and when it comes to living a healthier and more fulfilling life, little things are easy and can make a big difference in the long run!

Just a few examples:
  • Keep a bottle of water with you all the time to remind you to drink more
  • Do some food prep on Sunday or when you have time.  Having clean/cut up veggies in the fridge for a snack will make you more likely to actually eat them
  • Use the restroom on another floor to get some extra activity - as a bonus, do a lap around your office or some jumping jacks afterwards
  • Enjoy that cake at the office party if you want it, then eat an extra serving of veggies for dinner
  • If you can get 20 minutes at the gym, do it!  It may not be that hour workout that you normally shoot for, but it's certainly better than not going at all!
  • If you can't/don't want to meditate for 20 minutes, set a timer and spend 2 minutes just focusing on your breathing
  • Set a reminder on your computer to stand up every 30 minutes, take a deep breath, and stretch your arms over your head
  • Take a 10 minute walk around the block. As a bonus, make it a walking meeting or with a friend
  • When making a healthy dinner, make extra for lunches or another meal
  • Instead of spending your whole Saturday cleaning your house, spend 15 minutes a day knocking it out (ie: dust one day, floors the next).  Then you'll have more time on the weekend to do something fun!
You get the picture.

Instead of letting yourself get overwhelmed and then not doing anything, just do a little something and then pat yourself on the back. Good job!  (That's what I'm doing this week!)   

What are you going to do today toward living a little healthier life?   Please share your ideas in the comments. 

Have a great week! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at becky@macdonaldwellness.com and we'll set up some time to talk.  I can't wait to hear from you!  




“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.