1. Plan your meals: The first thing I coach my clients on and one of the most difficult for them to master is preparing their meals for the week. Having a plan for the week makes eating healthy so much easier and attainable. I set a few hours aside every Sunday to plan my meals and my grocery list.
2. Prepare all of your meals ahead of time: After you have planned your meals, begin cooking! I often double up on recipes so I have leftovers for the week or food to freeze. Sometimes I even make a couple different dishes on Sundays when I am home so that I have plenty of food to last me through my busy week with clients. If I know I’m going to be home late every evening I will prepare the ingredients for a soup to cook in my crockpot mid-week so that I have meals to carry me through Friday.
3. Pack your lunch: You want two reasons? You save money and you'll whittle your waist! Like any habit packing your lunch can seem like another chore or task but after the first month, like any change, it will become a habit. To make it even easier, pack your lunch the night before. That goes for breakfast as well...get it all prepped!
4. Purchase a crockpot: Do you know how much easier a crockpot can make your life? There are tons of recipes out there for healthy soups, stews, meat entrees. For starters, I make beans in my crockpot every week. Healthy, inexpensive and delicious!
5. Blend your breakfast: Making a green smoothie takes just a few minutes to prepare and blend. One of the quickest breakfasts you can take on the go. I love to blend almond milk, raw spinach, a banana, raw cacao nibs, almonds and protein powder!
6. Make a date with your treadmill or your favorite class: The hardest part is just showing up...yet after you complete your exercise you will feel so good on so many levels. The first step is making the decision. Second, look at your schedule and find a few days a week you could fit in a yoga class, a run, anything that interests you. If you're so busy and all you have is 20 minutes then start with a 20 minutes. Whatever time works best for you SCHEDULE it in your calendar.
7. Always be packing snacks. The worst feeling is being stuck at work and starving. That usually leads to reaching for something completely unhealthy or starving yourself until dinner and binge eating. Prevent this by having healthy snacks on hand. I always have available to me apples, packets of almond butter, raw nuts, dates, homemade energy bars, carrots and hummus and Lara bars. Staying nourished throughout the day is key to maintaining a healthy metabolism.
8. Hydrate with water. I know you're aware how important staying hydrated is to your health. Make it easy by always having a water bottle with you. This goes back to being prepared. If you have access to water all of the time, you will drink throughout the day.
9. Honor your Zzz's: Another thing I often hear is that "I don't have time to sleep." Did you know that sleep is essential to all of the above? It is important to support a healthy mind and body (think nervous system, etc). Try to get 7-8 hours each night. If this sounds like a big leap for you add 15 minutes of sleep to what you're getting now and work from there. This may mean you start an evening ritual to get you on track. Turning off your electronics 15 minutes earlier, reading in bed, drinking chamomile tea, meditating. Try what works best for you.
10. Hire a wellness coach: Have you ever wondered the benefit of a having a Wellness Coach? Someone who can hold you accountable to your lifestyle goals, teach you how to cook with ease, plan menus, deal with cravings and binges, and guide you to a more balanced life. Speaking to someone for one to two hours a month might be exactly what you need to assist you in cultivating healthy habits as noted above. I am a phone call away if you would like to learn more. Namaste.