New Year’s Resolutions are quickly forgotten. This year I have some ideas on what I am going to do for my wellness and weight loss goals. Here they are:
Weekly meal plan
Factor in the weather (is it too hot for oven baking?)
Events for that week
Add two new meals for every month
Create a master list for dinners
Make a list for “When I want ________, eat ____(this)___ instead (example: chocolate: fudge bar or chocolate pudding cup)
Create a limit on calorie high drinks. Find new drinks and rotate them so it’s not water ALL the time.
Create a backup list to substitute for fast food. (example: soup in the freezer or homemade tv dinners)
Attend weekly wt watchers meetings and incorporate 1-3 ideas each week. Schedule in the ideas to that week’s schedule.
Create a monthly exercise schedule. Change based on the seasons or availability.
Create a backup exercise plan for tired, pain, and just can’t today!
Determine rewards program. (5%, 10%, etc) Save money for new clothes!
Vision board or reminders of where you envision yourself in 6 months/ 1 year.
Find a goal (10 pullups, walk a 5k in __minutes, swim for 20 minutes). Create a board to monitor progress (think fundraising goal poster).
What are your plans? How can you finish off the year well and begin new habits for 2019?
HOW DOES YOUR VACATION AFFECT YOUR WELLNESS?
With summer upon us, what are your travel plans? Overseas? Or a local staycation? Research shows that we should take advantage of our vacation time for a happier life. Particularly overseas travel. And travel in sunny places. Although I don’t believe they didn’t account for the beauty of the snow covered mountains and people who love winter sports. I believe taking our wellness seriously, both mind and body is important. So with that in mind, here are my tips:
I can’t afford it. This is an excuse we give ourselves about almost everything that is good for us. You don’t have to travel far for a wonderful vacation, just the desire. Find what you love and do it. Do you love music? Find your favorite group or artist and visit a concert away from your home. Maybe just a 3 or 4 hour drive from your home. Rent a room on airbnb and meet some new people.
Find a location that you can drive to
Stay in a room in an airbnb instead of an entire home
Go during off seasons when things are cheaper
Treat yourself to one or two meals out in the new city, instead of every meal.
Explore your surroundings! Go to historical places, the library, free outdoor concerts or rodeos. Parks and the beach are FREE!
Use some of the time to mediate or read a book. Quiet time away from the hustle and bustle.
I am going to continue to speak on travel and wellness for the next couple of weeks. What are are your tips? How does travel improve your wellness?
I hope this encourages you to begin your adventures now. Be good to yourself!
How do you set the reset button when you don’t feel as motivated to stay on track? Life can hand you lemons sometimes. Your schedule can change or you go on a vacation. Any little thing can set us off in the wrong direction. It’s ok. Every day is an opportunity to hop right back on that train.
So, where do you start?
SCHEDULE! Sit down and schedule your meals, workouts and other wellness activities (walks on the beach or in the forest, meditation, or prayer). Pick one day a week to set yourself up for success by planning.
Always have a backup plan. I keep a homemade frozen dinner and soup handy for a quick meal.
If you can’t find time for the gym, watch a youtube video. There are several videos that are only 5 - 10 minutes. Add steps to your daily routine. Park farther from your destination, set your timer to get up from your desk every 60 minutes, or take the stairs.
Keep healthy snacks available. In your bag. In your car. In your desk.
Get your coworkers and family on board. I told my coworkers not to let me drink soda or eat junk while at work. My favorite snacking time is at work. All I had to do is tell one person and I didn’t want to get “caught” so no need to tell the entire staff.
Use a tracker to track food, water and exercise. Like this one (https://www.bodyajenda.com/shop/tracker).
Please forgive yourself. No negative talk or thoughts.
Figure out a reward. I like to give myself something off my amazon wish list or new CUTE workout gear.
Take a hike. Literally. Get out in nature and take some deep breathes.
Journal. Write down your feelings, whatever they may be. Don’t forget to write down at least one thing you are EXTREMELY grateful for.
We all fall off the wagon. But it is our choice if we get back on or not. Be good to yourself and restart right now.
When eating out in restaurants, it can seem overwhelming. Nobody wants to eat a boring salad or plain fish when everyone else is eating clams and pasta in a butter sauce. I have a few tips on how to maintain your clean eating habits while dining.
Farm to table is really popular right now. That is great news for you. That means more natural foods. This is your best option when it comes to dining. The portions are usually more in line with the way we should be eating. This the BEST place for you to eat. Taste food from these places, and you will never eat at McDonalds again!
You can eat anywhere you want! Yes, that’s right. Anywhere. I can even eat at Red Robin or Olive Garden. How to I do it? Eat smaller portions. Don’t be scared to leave some food on your plate (or take it home for the next day).
Drink a whole glass of water before digging into bread, salad, or soup.
Eat slowly, enjoy every bite like it was your last. I usually stop and drink in between bites.
Load up on soups, salads or healthier appetizers, not fried appetizers. Thank goodness there are usually many appetizers to choose from.
Eat vegetarian. I love getting vegetarian pizza.
One of my favorite tricks is to eat at happy hour. The portions are smaller. I like to hit up restaurants that make the food from scratch so every bite is a party in my mouth.
Limit the amount of times you eat out. Go once a month and eat great quality ingredients instead of many times to eat cheaper and lower quality food.
I hope these tips help you enjoy the social aspects of dining out. With all the great restaurants these days, why not enjoy them and be happy! Taking care of your body and health doesn’t mean you can’t have this and you can’t have that. It means better choices. Bon appetite!