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Is pizza a balanced meal?

If you are worried about diabetes and have trouble keeping your blood sugar stable, your doctor most likely told you that you should eat balanced meals. Yet, it is so hard sometimes! No time, no energy for cooking, not the right ingredients in the fridge, no motivation sometimes, or even a lack of knowledge. 

Yeah, right, what is a balanced meal in the first place? 

Slice of pizza for dinner

Let's take a look at this and I will show you that anyone (and especially YOU, because your are determined!) can eat balanced meals most of the time, even when it seems out of reach, without spending hours in the kitchen and pulling your hair out. 

What is a balanced meal?

A balanced meal is a meal that provides you with all the necessary groups of macro-nutrients (carbs, protein, fat) in the right proportion. It is also a meal that provides fiber, vitamins, and all the micro-nutrients needed for your body to thrive.

Not everyone needs the exact same amount of carbs, protein, or fat. It depends on your body's needs, possible preexisting conditions, your level of physical activity, your wellness goals, etc. But for the majority of us, a balanced meal would always include plenty of fiber, a good amount of protein, some carbs, and a little bit of fat. 

Let's not talk about the "perfectly healthy meal" here. I will write another article to talk about that later.

In this article, we are talking about the minimum you can do if you want your meals to be somewhat balanced even when it seems impossible.

healthy snack: yogurt and berries

Balanced meals are too much work!

Maybe you are like some of my dear clients, who eat pizza or fast food 3 times a week for dinner, and most often than not, grab a cookie or a donut at snack time. If that’s the case, eating balanced meals every day might seem out of reach for you. Just like it used to seem out of reach for my clients.

Well, not so fast! Let me show you how easy it can actually be. Eating healthy for the long term is not about dismissing everything you have been doing so far. It’s about tweaking and making small improvements to your current habits.

We will just take 2 examples and then you will know how to adjust to your own needs.

Make your pizza night nutritionally balanced

Unhealthy pizza turned into healthy dinner (lettuce, pizza, orange)

 

Make your snack more balanced

Unhealthy snack (cookie and soda) turned into healthier snack (pear, milk, and cookie)

You get the idea, right? Always keep those principles in mind:

  • add fiber (greens/fruit) to whatever you are having for dinner or for snack;
  • add protein if there is none in your food already;
  • only eat 1 or 2 servings of the “unhealthy” food.

It’s important that you don’t always focus on eliminating what you like or what is convenient. Because you will be miserable and you will end up quitting. Instead, think about proportions: make sure that unhealthy food is only a small part of what you are eating. See how you feel after making that change!

If you want more ideas or if you need help establishing a healthier lifestyle, let me know. I am here to support you! Contact me or request a FREE HEALTHY LIFESTYLE KICK-OFF SESSION so that we can chat and see where you could start. The first step is often a very hard one to take. Go for it!

Disclaimer

None of my services are intended to diagnose, treat, prevent, or cure any illness or disease. The information provided in my services, programs, and classes is not intended to take the place of advice from your medical professional, licensed dietitian, or nutritionist. You are solely responsible for your health care and activity choices.

3 Tricks To Be 13 lbs Lighter

Today I want to share 3 super easy action steps you can take RIGHT NOW to make a big difference in your health and weight loss for the long term. Those simple steps don't require discipline, self-control, nor motivation. You don’t even need time on your hands!

This list of 3 tricks comes from a study* that was done in 2015 by researchers at Cornell University. Researchers looked at 200 kitchen in Syracuse, NY, and established a clear link between what was present in a kitchen and the weight of the women who lived there..

kitchne counter with bowl of fruit and water from tap for healthy living

You know I am not a “quick-fix” type of Nutrition Coach. When you work with me, you are in for a profound change in your lifestyle. And yet, it doesn’t mean that it has to be hard or complicated. I want things to be simple and easily achievable, so that you can pile up successes, day after day, whether you want to lose weight, reverse prediabetes, or do both at once, like most of my clients.

Here is what I want you to do as soon a​s you get home today.

1/ Move soft drinks out of sight

If there is anything to drink on your counter that is not helping you reach your wellness goals, put it away. It might be soda, sweetened iced tea, but also wine, beer... Pretty much anything that contains calories and is drinkable. I am not saying you should throw it away and not drink it ever again. I am just saying: “Don’t leave it on your counter!”. 

In the Cornell study, researchers found out that women who kept soft drinks on their counter were on average 24 to 26 pounds heavier than their neighbors who didn’t.

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Why wouldn’t you want to stack all the odds in your favor, right? So, go ahead, and put that soda away!

2/ Store boxes of cereals in a cupboard

The 2015 study made it clear that women who had a box of cereals on their counter were heavier that women who didn’t. They were actually 20 pounds heavier on average! Cereals are sneaky. Because we often think of them as “healthy”, especially if the package claims that they are rich in fibers, made with whole grain, etc. By the way, anything that has less than 5 g of fiber in a portion, is really not that rich in fibers. Keep that in mind!

So, if there are cereals on your counter, put them away! And while you are at it, do the same with snack food in general. If it’s not helping you, you don’t need to see it every time you step into your kitchen. It's that simple.

3/ Set a bowl of fruit on your counter

Now that you have removed cereals, snacks, and beverages, you have more room on your counter top, right? So grab a bowl and fill it up with fruits. All colors, all sizes, all shapes… Whatever you can find and afford. Cornell’s researchers established that women who had a fruit bowl on their counter were on average 13 pounds lighter than their neighbors who didn’t.

Variety of fruits on a kitchen counter top to promote healthy eating

We have all heard about the “see-food diet” right? We eat what we see. So make sure you are not seeing foods that are not helping you reach your goals, and you will do yourself (and your family!) and big favor.

What else can you change in your kitchen?

If you want more ideas of things you can change in your kitchen so that you promote healthy eating behaviors and weight loss, you’re in luck! I have put together a list of 25 steps you can take to make your kitchen an ally in your health and wellness journey rather than a silent enemy.

Grab my checklist and discover 25 Tips to rearrange your kitchen so that it supports your health and weight loss efforts.

Maybe you are thinking “Oh, I am fine, my kitchen is already the way it should be”. That might be right, and if it's the case, congratulations! But if you are open to getting confirmation of your intuition, you can take a super quick quiz that will tell you how “healthy” your kitchen actually is.

Take the HEALTHY KITCHEN QUIZ now! I have seen many people be extremely surprised by their kitchen's results! And to be honest, even though I have been working on making my environment as healthy as possible for about 25 years, I still found a few things that I could improve in my kitchen and I have included them in the quiz and in the checklist

Now, DO what you have to do. No step is too small to push you forward... but if you don't take that tiny step, nothing will ever happen.

Not sure how to ​be healthier?

Do you feel overwhelmed by all there is to do to live a healthy life? Why don't we hop on a call to try and sort things out together? I am adding 5 extra slots for a complimentary HEALTHY LIFESTYLE KICK-OFF SESSION this month. They'll be gone fast, so make sure you grab your opportunity now! Sometimes, a phone call and some "outsider" insight is all it takes to get on the right track.

*If you want to learn how “What’s on your countertop might predict your weight”, read the article on the Cornell University website.

Disclaimer

None of my services are intended to diagnose, treat, prevent, or cure any illness or disease. The information provided in my services, programs, and classes is not intended to take the place of advice from your medical professional, licensed dietitian, or nutritionist. You are solely responsible for your health care and activity choices.

Your first step to healthy eating

If you are struggling with weight loss or prediabetes, chances are your Doctor told you to "eat healthy" and "be more active". So you might wonder: "What is my first step to healthy eating?".

We are just going to focus on the "eat healthy" part in this article and we will assume that you are clear on what "eating healthy" means to you. Which honestly is not necessarily the case, but we will come back to this topic in another article. Hint: eating healthy doesn't mean the same thing to you, your neighbor, your doctor, or me.

Couple cooking and eating healthy in a kitchen they enjoy

Now let's say you know what eating healthy looks like for you. If you want to stick to your healthy eating plan, the most important thing you have to do is to make sure that your environment is promoting the healthy habits you want to implement.

Otherwise, I can promise you, you will fail. 

This is where most of us go wrong when trying to adopt healthy eating habits: we focus on ourselves and we try to change what we do and who we are, instead of focusing on what is around us and changing our environment.

Are you relying on Self-Control to be healthy?

One of the worst mistakes you can make, when trying to lose weight or adopt a healthier lifestyle, is to think that you can rely on your self-control. Don’t get me wrong. I know you are strong, and I know you are dedicated. That’s not the question. I know that once you set up your mind to do something, you follow through, until… well... until it’s just unbearable and you can’t do it anymore! I know… I am the same. Most of us are!

Self-control is like a muscle.

Self-control can be trained and strengthened, but it also gets tired.

You might have noticed how usually in the morning, we don’t eat crap, we drink our water, we are patient with the kids... And as the day goes by, we start snacking, we get more easily frustrated, and we find excuses for all the things we don't want to do. We become tired, and so does our willpower. As the day goes by, it gets harder and harder to resist temptation. And in case you are wondering, no, that’s not being weak! That’s not giving up! It’s just being human, that’s how it works.

 If we hike for 5 hours, do we expect to be full of energy at the end of the day? No, we don’t! At least, most of us don’t… So if we consciously make good choices all day long, why would our self-control remain strong and intact? It gets tired, just like our body does.

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That’s why we have to rely as little as possible on self-control when trying to lose weight. We have to tweak our environment so that bad choices are not even an option.

Make sure your environment forces you to be healthy

What does that mean? Well, it means that if you are trying to eat healthier, you really have to look at all the opportunities lying around for poor eating. Are there places in your life that promote unhealthy snacking for instance? Thing about your car, your desk, the break-room at work, your game room, your pantry, even the night stand by your bed. What's in your workout bag? What's in your purse?  Look around and question everything. And of course, don't forget your kitchen!

Your kitchen is full of traps

Our kitchen is often the most “dangerous” place when we embark on a weight loss journey. This is where food is stored, this is where food is prepared (or at least reheated). And for many of us, this is where food is eaten.

Find out in seconds what is your kitchen score on the "healthy scale"!

if you have decided to eat healthier, either because you want to prevent diabetes, to lose weight, or just because you realize that aging won't be as smooth if you keep eating the way you eat now, start by reorganizing you kitchen to make sure it's not constantly tempting you into eating the stuff you know you shouldn't eat too much of. 

Not sure where to start?

You can start by reading my Step-by-Step Guide To Optimizing Your Kitchen for Health and Weight Loss. It's all backed by research and experience!

Of course, don't forget to DOWNLOAD my FREE Kitchen Makeover Checklist. It will give you 25 steps you can take if you want to end up with a kitchen that will truly support your wellness efforts. 

If you feel that you need some help to get started, apply for a FREE Healthy Lifestyle Kick-Off Session.  If I feel that I can help you, I’ll be happy to chat with you for 30 minutes and see how you can stack all the odds in your favor. Allons-y! Let’s Go!

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Disclaimer

None of my content is intended to diagnose, treat, prevent, or cure any illness or disease. The information provided on this website is not intended to take the place of advice from your medical professional, licensed dietitian, or nutritionist. You are solely responsible for your health care and activity choices.

Optimize your kitchen for weight loss and health

Did you know that you can easily (and for FREE!) rearrange your kitchen in order to support your weight loss and your prediabetes reversal process? I am going to walk you through 10 steps to reorganize your kitchen so that it will help you be healthier rather than play against you.

Those tips are easy to implement and don’t require a kitchen redesign! 

Stella's kitchen with lots of room for cooking and no snacks

They are just tricks that make all the difference for your weight loss and your health in the long run. Your kids/roommate/spouse won’t notice a thing. And you? Not only will you be in your kitchen without running the risk of binge eating on chips, ice cream, or even nuts, but you will also move toward a healthier and leaner you, without dieting of course!

If you need some extra help to implement those tips, you can download my KITCHEN MAKEOVER CHECKLIST. It will make the whole process even easier with 25 tips to make your kitchen an ally in your weight loss and health journey

Are you ready to learn all about those weight loss secrets?

Read all the tips to see exactly how you can make sure your kitchen is not a self-control sucker and then decide on where you want to start.

By the way, do you know how your kitchen scores on the "Healthy Eating Scale"? Find out in seconds by taking a FREE Healthy Kitchen Quiz!

Tip #1 - Declutter your counter

Take a look around and tell me what you see on your kitchen counter. Cookies? Bread and crackers? Breakfast cereal? Books? Coupons? Pictures? Unpaid bills? Dirty Dishes? Pots and pans that don’t fit in the cabinets? Whatever you find on your counter, the first step to a healthier kitchen is to remove as much as "stuff" you can. Keep the space free and clean for peeling, dicing, chopping… In a nutshell, for cooking! Most of your countertop surface should be used to prepare meals so, go ahead and clean up the mess, even if you don’t cook much (yet!). Not only will it make food preparation possible, it will also force you to remove all the tempting foods from your sight.

Messy kitchen with cluttered counter top

The only items that should have a dedicated spot on your countertop are:

  • Appliances that serve your weight loss and cooking goals, that you use regularly, or would like to use more;
  • Fruits and vegetables;
  • Non perishable foods that are healthy but can’t be snacked on: you know, foods that need preparation, such as rice, flour, dried beans, spices... Except for fruits and veggies, no snacks should ever stay on the countertop… not even healthy snacks like nuts;
  • Items that make you happy without making you gain weight: flowers, a radio, your coffee maker…

Tip #2 – Get the fruits out

Weight Loss Tips: Fruit BasketThe only “Grab & Go” foods that should be promoted on your kitchen counter are fruits and vegetables. You should ALWAYS have a big bowl of fresh fruits on your counter, with at least 3 different types of fruits in it, depending on the season.

The idea is simple: we want what we see. This is not rocket science; this is the very basis for advertising. We are bombarded by images that make us desire stuff we did not even know existed, and we become convinced that not only they are appealing, but we even need them. Do the same in your kitchen!

Expose yourself nonstop to a colorful bowl of fruits and when you want to snack on something, fruits will become more and more often your first choice. Because you see them, and because you don’t see anything else. Try it, you’ll see! At first, you will still want that muffin top, that you know is somewhere in a cupboard, but after a while, it won’t come to mind as often anymore, and that beautiful mango or kiwi will seem irresistible.

Tip #3 – Hide your stash

Weight Loss Tips: squirrel eating nutsJust like we want what we see, we also have a tendency to forget what we don’t see.  So, make it easy on yourself and have everything disappear from your sight that is not serving your weight loss goals. Some “health perfectionists” suggest that you get rid of anything processed, sugary, or with saturated fat. I don’t recommend such drastic moves. First, because you might not be the only one using your kitchen and you don’t want to become the “enemy” or the “party pooper”. Second, because saying a permanent good-bye to everything you love or are used to is the best way to feel deprived and miserable, and to eventually fall of the wagon. Don’t make that mistake! Snack food, ready-to-eat meals, deli meat, pops… keep them, but hide them.

Make sure processed food is stored in opaque containers or covered with aluminum foil, and stored in places that are hard to reach. This way, there will be no visual trigger for you to think of it. Your brain will have to do all the work, and when it does and you really want those chips, you will have to dig deep to reach them from behind piles of veggies, boxes of whole grains, and jars of preserved fruits.

If you can store some of your “tempting” food outside your kitchen, that’s also a good move. This way, it will require a little extra effort to go get snacks, cups of chicken noodle soup, baking supplies, etc. Your house does not allow for that? Think twice! I have made room in my kitchen cabinets for school supplies, and store chocolate chips, nuts, spreads and other “risky” food in the hallway closet where glue sticks and construction paper used to be. Who says food has to be in the kitchen?

Think about it and do it! It’s an easy step that makes a big difference! And if you are ready to throw away some really bad stuff, then ditch anything in your kitchen that contains trans fat (known as partially hydrogenated oil).

Tip #4 – Shrink the dish

Weight loss tips: photo of salad in small plateNo beating around the bush here. The bigger the plate, the bowl, the spoon; the more we eat. I usually don’t recommend throwing things away or going shopping. But in this case, if your plates are bigger than 10 inches, or if your individual bowls contain more than 12 oz., then, yes. Get rid of them! Replace them with eating plates that are no bigger than 9 inches and with bowls 12 oz or smaller. If you drink alcohol regularly (wine included) or juice, it’s worth shopping for glasses that are narrow rather than wide, as this will help you pour smaller quantities. Try also to find smaller serving and eating spoons.

Living in a smaller world helps us focus more on quality rather than quantity. And once we start shrinking our food portions without having to think about it, we start shrinking too. Yes, it works!

Tip #5 – Make food prep easy

Ok, so you are thinking… now that all my “Grab & Go” food is hidden, am I just going to survive on this bowl of fruits? Well, not quite! Remember tip #1, when we talked about getting rid of the clutter on your countertop? Did you think we would keep it all empty and useless? Not exactly! Of course, we will always try to keep as much free space on the counter as possible, but we will also make sure that all the tools necessary for cooking are right there, always available.

Weight loss tips: photo of person chopping herbs for cookingThere are very easy ways to make food. Using super quick recipes, precut ingredients, frozen vegetables, etc. But if every time you want to make a meal, you have to dig in your cabinets to find a cutting board or the salt, it turns sour pretty fast.

So make sure that the following items have a permanent spot on your counter:

  • Cutting board. If possible, by the sink so that you can wash it easily after every use and always have it ready.
  • Spices, garlic, salt, pepper… the basics to make anything tasty without adding calories.
  • A blender or a food processor is a great addition if you want to cook fast and easy. An electric kettle, a steamer, a rice cooker, and a stand mixer are quite handy as well. If you can afford them, it’s a good idea.

By the same token, make sure the basics are not only available but also easy to access in your cabinets: pots and pans, stirring spoons, oven mitts, but also cooking oil, vinegar… and good recipes!

Tip #6 – Portion, proportion

As I wrote earlier, you don’t have to throw away all your treats. But if you want to make progress toward a healthy life and a leaner self, most of the food in your kitchen and pantry should be healthy and whole. Fruits, vegetables, lean meats, plain yogurt, real cheese, whole grains, beans… You know, the type of food that you cannot just grab and snack on (fruits are the exception). You can keep your favorite chips and the kids’ cookies, but aim for at least ¾ healthy foods, in your fridge, in your freezer, in your pantry… Make junk food the exception, not the norm.

Once you hide everything that’s not serving your weight loss, you will notice that you start forgetting about certain foods. When that’s the case, get rid of those! Replace them with cans of beans or vegetables, boxes of whole grains, nuts… And of course, fill up your freezer and fridge with vegetables, fruits, more vegetables, and more fruits! I know, you already have that bowl of fresh fruits on the counter, but you never want to run out of fruits. So make sure you always have a back up in the freezer. Same with vegetables. It’s hard to always have them fresh, but that’s no excuse. If you have a freezer, use it! Don’t stock up on ice cream and pizza. Stock up on veggie mixes, cut up carrots, broccoli florets, and all the good stuff. If it’s available to you, you will eat it, and you will end up liking it!

Tip #7 – Healthy foods take the stage

You have stocked up on the good stuff already? Good for you! Now, make sure you see it. You don’t want to rely on your brain to remind you that you have some celery sticks somewhere in a paper bag at the bottom for your veggie drawer. Every time you are in your kitchen you want to see the good stuff. So, just like you hid snacks and junk food in Tip #4, now work on making healthy foods visible everywhere. Store them in clear containers. Cover them with plastic wrap rather than aluminum foil. Put them in the front of your fridge/freezer and at eye level.  Don’t hide them in the back of your cupboards!

While unhealthy foods should be removed from tempting packaging, you should always try to make healthy foods more appealing with nice dishes, a nice display, etc. Again, think advertising and how well it works. Use this to your advantage. It’s an easy trick and it will not only work for you, but for all the other people who might be using your kitchen. Give it a try today!

Tip #8 – Measure!

When you want to indulge on your favorite snack, go for it. But make sure that you have established quantity rules ahead of time (NOT when you are starving!). And follow those rules :-). Again, don’t rely on self-control or on intuitive portions. If you have decided that ¼ cup of almonds is a good snack for you, next time you want almonds, measure ¼ cup. End of story! You’ll see, it’s actually easier than it seems if you have taken the time to decide on the amount of almonds you want to eat, and if you have taken the time to put a measuring cup right by the almonds.

OK, I hear you… I am talking about almonds, but your favorite snack is actually not quite as healthy. No surprise here! I love Peanut M&M’s! You might have noticed, I love nuts! I even wrote a blog post about nuts 🙂 Anyway, you get my point. You know your triggers. You know your “dangerous foods”. Just prepare for them. Think about what amount you are comfortable having in one go, make sure the measuring tool is right there, and don’t think twice. Take that amount, and go away. If you come back for a second serving, that’s fine, no big deal… But keep measuring. Make that amount of pleasure become the norm, rather than indulging without being aware of how much you eat. Measure, measure, measure… Slowly, you will eat less of what is not good for you and for your weight loss goals. Believe me!

Tip #9 – Make your kitchen enjoyable

Weight loss tips: photos of kid cooking with grandmaWhether you take your meals in your kitchen or elsewhere in your house, if you want to lose weight and keep it off, you need to eat more whole food and less processed food. Whole food, often, is food that needs to be prepared. When you move toward a healthier lifestyle, you might need to spend a bit more time in your kitchen so make this experience as pleasant and easy as possible.

Turn your kitchen into a room you like. Make it comfortable, bring chairs in, make sure you can listen to the radio… Also, try to draw people to your kitchen (unless you want a break from them all!). Make room so the kids can do their homework, have the family laptop in a corner, get a puzzle going… Having loved ones in the kitchen while you are cooking will make you feel less lonely and will slowly change the dynamic around food and meals. Others might start cooking with you (or cooking for you!). Give it a try. It might be a more subtle change, but it has a big impact.

Now, be careful! This step is the last one to implement. Because if you get yourself and your entire family to spend more time in the kitchen before you have made temptations disappear from your sight, you might all end up eating more junk food and putting on weight. So do everything else first, and once your kitchen has become your ally for weight loss, lure people in.

Tip #10 – What about TV?

TV can be your best ally if watching it helps you stay happily in the kitchen and prepare healthy gourmet meals for yourself and your family. But it can also be your worst enemy if it takes your attention away from food while you are eating, and leads you to gobble up large amounts without noticing what you’re putting in your mouth. In a nutshell, turning on TV while preparing food is a nice way to make cooking more fun. But please, turn if off when dinner-time comes. Focus on what you are eating, take your time, and enjoy every bite. If it’s not enjoyable, well, you might want to browse for some new recipes 🙂 Stay tuned, I’ll publish my favorite super fast recipes very soon. Your taste buds are going to dance!

That's it!

OK, now if you haven't done so yet, go to your kitchen, and start making a few small changes using the KITCHEN MAKEOVER CHECKLIST.  Among the 25 TIPS listed to help you turn your kitchen into an ally of your health, pick the health and weight loss tips that make the most sense to you or start with the ones that seem easiest.

Take your time, but DO IT! One step after another. Once you are done, you will see that many struggles will go away. And chances are that the weight will start coming off more naturally! Of course it does not happen overnight, but it happens, little by little, and with very little effort once you have done the work of "fixing" your kitchen. See how it goes and keep me posted by commenting below! Don't forget to share your own tips or remarks in the comments section, because, together, we are healthier!

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If you feel that you need a little more help to get started, I have a great gift for you! Because you have been reading this article all the way to the end, I am assuming that you are quite dedicated to your health. So I suggest that you apply for a FREE Healthy Lifestyle Kick-Off Consultation. If I think a free coaching session might be beneficial to you, I’ll be happy to give you one for free. Allons-y! Let’s Go!

Disclaimer

None of my content is intended to diagnose, treat, prevent, or cure any illness or disease. The information provided on this website is not intended to take the place of advice from your medical professional, licensed dietitian, or nutritionist. You are solely responsible for your health care and activity choices.

3 mistakes to avoid when working out

If you are trying to lose weight, control your blood sugar, or both, chances are that part of your plan is to be more active. Good for you! Unfortunately, many of us make some basic mistakes when we first start working out. As a result, we end up giving up a few weeks or months later, due to injury, lack of results, discouragement, or pure exhaustion.

Community workout at Project 968

Project 968 offers fun and challenging workouts to the West Seattle community

To make sure YOU are not among those who can’t stick to their exercise goals, 4 fitness experts - 3 of them located in West Seattle - have kindly accepted to share with me what are the most common mistakes their clients make when they start a new workout program and how to avoid those ,mistakes.

Read on to find out what to do and NOT do, if you are starting a new exercise plan.

I have heard so many of my own health coaching clients explain to me that their Doctor recommended that they start working out. But with no further help, they don’t necessarily know where to begin! If you have no clue what type of exercise you should pick, check out my article What’s the best workout for you.

Now, if you know what to do and are ready to get started, let’s make sure you won't make the mistakes most “beginners” make when they start being active or when they give more importance to physical activity in their daily lives.

Mistake #1: too fast, too soon

According to Tim McConnell, Owner of West Seattle Runner in West Seattle, many people go too fast, too soon, and end up with injuries that force them to quit. Tim McConnell explains how many of us increase our running mileage or speed too quickly. We end up with shin splints or other injuries that force us to take breaks in our running program, until we give up all together, convinced that “we are not cut out for running”.

West Seattle Runner Group on Alki Beach, West Seattle

West Seattle Runner brings the community together, no matter the age and abilities

What to do instead:

If you are starting a new sport or activity, talk to a specialist, do some research and find out what a reasonable progression is. West Seattle Runner, for instance, offers free Couch to Half-Marathon programs that guide you along for about 5 months! Tim, Lori and their dedicated staff also provide a lot of tips and advice as to what you can expect when you start running. You can also go online, look into the 10-percent rule for running. Don’t push it too fast, and follow expert advice while paying attention to what feels comfortable to YOUR body.

Mistake #2: go all out right away

Michael Browder, Owner of Project 968 in West Seattle, witnesses a very similar mistake in his gym. Clients who don’t have a workout routine yet, want to go “all in” right away and commit to be at the gym 5 days per week. Consequences can be dramatic. Unfortunately, they expand way beyond our life outside the gym or studio. When we are exhausted physically and stretched thin because we have to fit so much more in our schedule all of a sudden, we become lethargic at work, stressed out with our family or depressed and withdrawn from our social life. In the end, even if we don’t injure ourselves physically - which, unfortunately, is quite frequent – we still end up giving up our workout, because it adds way too much stress into our busy life.

What to do instead:

If you don’t workout currently, start adding ONE workout-day to your schedule. Only one! When that feels right and you can fit it easily in your schedule, add another day. And keep building up like this until you reach your goal.

If you already have a workout routine but want to increase your level of physical activity, maybe you'll want to add another workout-day. Or maybe you'll want to make one of your sessions a bit harder or longer. If you are a runner, maybe you want to add some strength training. If you lift weights, maybe you want to add a little bit of cardio. But do it all one day at a time, one workout at a time. Don’t overload your schedule nor overwork your body!

Photo to download Guide to Reverse Diabetes

Mistake #3: not focused on what matters most

This is a mistake that Bryan Guzman, Personal Trainer and Calisthenics Coach, has to deal with regularly. Because clients want to progress fast in a specific discipline - whether it’s building muscles or increasing cardio fitness – they focus all their energy on the part of their workout that they believe will give them the fastest results. They skip warm-up and cool down. They don’t spend time doing functional training, they don’t work on their balance, and they rush through an exercise session without focusing on their form at all. All those shortcuts often lead to dramatic injuries. I mean, guys, weight lifting without paying attention to your form? Really? We KNOW it’s not right… but we want to squeeze in more and more in our day and end up literally breaking our body!

What to do instead:

We all know that we should warm up, cool down, stretch, eat properly before and after a workout. We all know that form is critical. So let’s make all those things ENTIRELY part of our workout! Every single time.

It is very helpful, at least at the beginning, to work with an expert who will make sure that you focus on what YOUR body needs to get best results. Different people will reach success differently. So when you establish a new exercise program, it can make a huge difference if you can spend a few sessions with someone who will tell you what muscles you need to stretch, what joint you need to be extra careful with, what exercises are going to give you the best results. Find out if your gym offers an “orientation consult” and go for it! Again, ask for expert advice. So many trainers will be happy to help you without seeing you in private regularly. 1 or 2 sessions can make all the difference. You can also find great resources online, but watch out for those who just want to power through everything in life, because that can cause a lot of damage.

Outdoor Calisthenics Workout with Bryan Guzman, Apeside7, NJ

Outdoor Calisthenics Workout with Bryan Guzman, Apeside7, NJ

What’s wrong with us?

If you look at it, those 3 common mistakes could be encapsulated into a single one. We put too much pressure on ourselves and try to do what we think we “should” do, instead of trying to work our way up to where we want to be.

Meghan Tavelli, Owner of FIT4MOM in West Seattle, sums it up beautifully. She explains that the biggest “mistake” so many of us make is not giving ourselves grace for our work and not acknowledging the fact that establishing a healthy lifestyle is hard when you have to incorporate work, kids, family, friends, hobbies, etc.

We actually do exactly the same when we jump onto a gluten-free, paleo, whole30 or any other restrictive diet. We see something that works for others (at least temporarily!), and we decide to dismiss everything we like, everything we are used to do, and everything we are, to try and follow that one-size-fits all program that seems straight-forward enough. Of course, we fail! It’s not sustainable! We end up exhausted, resentful, and feeling like failures because we see other people succeeding (at least apparently!).

Body Back Workout at FIT4MOM West Seattle

Body Back Workout at FIT4MOM West Seattle

How can YOU succeed for the long-term?

Whatever you do, make sure you take one step at a time as to not overwhelm yourself physically and emotionally. No baby went from laying down in their crib to running down the hallway. They roll over, they crawl, they stand, they walk, and they finally run (all over the place!).

Let’s keep applying that kind of common sense when we grow up. Let’s not rush through everything as fast as we can without enjoying the process. If we want to succeed in the long term, we need to pace ourselves and work toward our goals, SLOWLY but surely.

If you are not sure what “slowly but surely” looks like for you and for the new program you are trying to get on board with, let’s talk! We can spend 30 minutes on the phone and see what strategy you could put in place. If you are really motivated to change your lifestyle, I will be happy to offer you a FREE Healthy Lifestyle Kick-off Session. You can apply here or by clicking on the button below.

Now if you need help in a specific fitness area, you can reach out directly to the dedicated experts who are featured in this article. I trust them and I know they can provide amazing advice and services to you and to your loved ones. And before I let you go mull over all this, I just want to thank again Meghan Tavelli (Owner and Instructor, FIT4MOM West Seattle). Bryan Guzman (Calisthenics Coach, Apeside7, NJ). Michael Browder (Owner and Personal Trainer, Project 968 West Seattle). And Tim McConnell (Owner and Running Expert at West Seattle Runner) for sharing their insight and expertise with me, and allowing me to share with you all.

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Bryan Guzman Apside7
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Homemade Almond Milk: quick, easy, no sugar, no crap

Almond milk is delicious, but if you look at the ingredients in store-bought almond milk, it can be quite scary. I mean, chances are that if you are drinking almond milk in the first place, it's partly because you want to be healthier. And your want to feel good in your body, right? Well, as you can imagine, cane sugar, syrup, artificial flavors, processed gums,  extra salt, and preservatives, to name a few, are not really part of a healthy plan!

Bowl of homemade almond milk with almonds around it

Now I get it! Store-bought almond milk is convenient! Who has time to make their own, right? I understand the time crush! I mean, guys, really, I DO understand the time crush! I am in the same boat.

But when you have a super quick recipe and an easy process, I can tell you that making your own almond milk is definitely worth it. And it doesn't keep you from having store-bought almond milk in the pantry, for days when you run out of your own homemade almond milk or when you really run out of time. It's fine! If you only drink half as much store-bought almond milk as you used to, you will notice a difference.

Try it, an let me know how you like it, OK?

Ingredients

  • 1 cup sliced almonds (cheaper than whole almonds!)
  • 2 cups hot water + 3 cups cold water
  • 4 to 8 dried apricots (you can also use 2 to 4 dates, or a handful of raisins)
  • 1/2 tablespoon chia seeds (optional)
  • 1/2 vanilla bean (optional)
  • Maybe a pinch of salt (optional)

Preparation

1) In a bowl, add 2 cups of hot water to your sliced almonds. Add the dried fruits too and, if you wish, half a vanilla bean. If you don't have vanilla beans, you can also add 1/2 teaspoon vanilla extract later in the process. I personally like my almond milk plain.

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2) Let the content of your bowl sit for about 30 minutes. If you are good at planning, you can also just add 2 cups of tap water to your almond slices as well as dried apricots, and let it all sit overnight in the fridge.

If you are a very "last-minute" person, you can skip the soaking step altogether. It's fine as long as you have a good blender. You might just have to blend a little bit longer.

3) Once your almonds have soaked, pour the content of your bowl (sliced almonds + 2 cups water + apricots or other dried fruits) in a blender. If you had vanilla bean in the bowl, remove it, don't put it in the blender. Don't throw it away though: you can still use it for another recipe! If you are using vanilla extract, now is a good time to add it to the blender content.

4) Blend on low and then high speed for about 2 minutes. When the milk is perfectly smooth (you don't see chunks anymore), add 3 extra cups of water and blend a little longer. Note: all together, you have 1 cup of sliced almonds and 5 cups of water.

If you want, you can stop everything at this point and just drink your almond milk like that. That is, with the almond "flour" in it. It will have a nice texture and will be delicious. 

Make your almond milk less calorie-dense

5) If you are like me, trying to keep an eye on your weight, then you want to keep going a little further with this recipe. You are going to pour your almond milk through a lycra sock (clean and reserved for that purpose!) or through a cheese cloth, so that the almond "flour" is filtered out and you end up with almond milk that is much lighter.

Now if you do that, your almond milk won't be as thick and creamy. That's why manufacturers often add gum and all kinds of stuff in their almond milk. You can totally drink it as is, though! But if like me, you like it on the thicker side, keep going. Because WE are going to do thicken it naturally and healthily!

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6) Pour your filtered almond milk back into the blender, and add half a tablespoon chia seeds. Blend again at high speed for about a minute, and that's it! Let your milk sit for a few hours or overnight and when you are ready, enjoy it. Thanks to the chia seeds, it will be deliciously thick and creamy. 

PLUS, you will get an extra dose of protein when you drink it! How is that for a healthy milk?

It's even easier in video!

If you want to see how I make this delicious almond milk myself, watch the video I just did on Facebook. And please, share it if you think some of your friends would enjoy making their own, deliciously healthy almond milk.

Do you have prediabetes?

If you do have prediabetes, or if you are worried about your blood sugar levels, you might wonder whether eating nuts is actually good for you. I mean, it's so hard to know what to do! Some doctors recommend a low-fat diet, other recommend a high-fat diet! If you are confused, find your answer in my last article: "I am prediabetic: should I eat nut?"

And if you find everything about prediabetes to be confusing and complicated, I recommend that you download my Beginner's Guide To Reversing Prediabetes Naturally, with 5 hassle-free proven steps.

And as always, if you need a little extra help to get started on reversing your PreDiabetes, apply for a FREE Healthy Lifestyle Kick-Off Session.  If you are really determined and I feel that I can help you, I’ll be happy to chat with you for 30 minutes and see how you can stack all the odds in your favor. Allons-y! Let’s Go!

Disclaimer

My recipes are personal suggestions put together for your convenience and tasting pleasure. Please don't assume that every recipe works for everybody, and make sure you won't be subject to adverse reactions. Bon appétit !

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What to do with nuts when trying to reverse prediabetes

If you are prediabetic or at risk for Type 2 diabetes, there is a good chance that your doctor recommended that you lose some weight or make sure you don't gain any extra pounds. On the other end, your doctor probably told you to eat more healthy fat from nuts, in order to help manage your blood sugar.

Yet, we all know that nuts are super rich in calories, so how the heck are we going to eat more nuts and lose weight at the same time?

Squirrel eating nuts on a tree

Let me tell you what you can do to avoid the extra calories and extra pounds, in the following 7 tips (and a BONUS!). These tips are easy to apply and straight-forward (as opposed to most information about prediabetes reversal!). They will help you navigate the nut aisle like a pro and keep your nuts in check! And by the way, if you are not sure yet whether you should eat nuts at all to help prevent diabetes, check out my article "I am prediabetic, should I eat nuts?"

Tip #1: Replace saturated fats with nuts

Do NOT eat nuts on top of saturated fat! Look at what you eat every day and see where fat is coming from. When you see saturated fat (mostly animal fat), think about replacing that food item or part of it with nuts.  If you need help identifying saturated fats in your life, contact me, I'll be happy to point you in the right direction.

Tip #2: Trade unhealthy food for nuts

Do not eat nuts to replace a cup of fruits! Nuts have fiber, good fat, and many other nutritional benefits. So you will want to eat them instead of unhealthy food. But don't start eating them instead of other super healthy foods. If you are used to eating fruits for snack, you can add a few nuts to that piece of fruit. Don't replace the piece of fruit with nuts! Adding nuts to a carb-rich snack will also help monitor your blood glucose, so that's a double win. Nuts can be a great way to make your snacks and meals more balanced.

Tip #3: Don’t have nuts in sight

Unless they are not very appealing to you, you don’t want to be tempted nonstop by a jar full of cashews or pine nuts. Store them away in your pantry. If you love them, you will remember to eat them anyway. But make sure you cannot just grab a handful every time you enter your kitchen, it would be a weight loss killer.

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Tip #4: Measure and stick to it

Decide on a serving size (about 15 almonds) and ALWAYS stick to that serving size. Measure and put your stash away before you start eating your nuts. If you want more, that’s fine, come back and get a second serving (and don't feel bad about it!). But don’t just dig your hand in a bag full of nuts. Measure, one serving, EVERY SINGLE TIME. Better yet, before each serving, drink a cup of water. This way you will also get the full benefit of all the fibers in your nuts and your stomach will end up being full much faster.

Tip #5: Choose whole, plain, not blanched nuts

They can be roasted or not, whatever you prefer, but unless that's all you like, avoid nuts that are covered in chocolate or in a sweet mix. Ideally, pick them in their shell, so that you eat them more slowly. This way you will eat one nut at a time rather than a handful at once. Remember, the more work it is to eat them, the less you will eat at once. It’s a simple trick but it works every time and it can make a huge difference calorie wise.

Tip #6: Nuts are not a "free add-on"!

If you don’t eat much fat or have no saturated fat you can eliminate from your diet (because don’t forget, we all some good fat!), then make sure that when you eat nuts, you are eating a bit less of all the other high-calorie foods in your life. For instance, eat less dairy, less meat, less bread, or maybe drink a less alcohol (beer, wine, liquor). You don’t need to substitute. Just eat or drink smaller portions so that the nuts don't come on top of everything else. Remember: the add-on item is not a free item :-).

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Tip #7: Nut butter counts... big time! 

If you eat peanut butter or almond butter, don’t forget to include that as part of your nut intake. It usually takes less than 2 TBSP of nut butter to get the same nutrients as with 1 oz of nuts. So don't just dismiss the butter, because that adds up as well.

Bonus Tips: don't skip this one!

Pick the nuts you really enjoy. Don't eat anything and everything. Only eat your favorite nuts. Try them all and eat the ones that give you the most pleasure. Nuts are high calorie and high fat, so they should also be high reward for you, otherwise, it's not worth it!

When it comes to food, prediabetes reversal is often a combination of eating healthy, losing weight, and controlling blood sugar. With nuts like with pretty much anything else, just being mindful of what you eat and when you eat it will help you keep things under control. And also being aware of the traps you might fall into. So prepare and follow the tips above and you will set yourself up for success. I know you can do it, but it you feel that you need a extra support establishing a healthy lifestyle, apply for a FREE Healthy Lifestyle Kick-Off Session. We could chat on the phone for 30 minutes and see how you can stack all the odds in your favor. Allons-y! Let’s Go!


PLEASE REMEMBER, THIS INFORMATION CANNOT BE USED AS A SUBSTITUTE TO MEDICAL ADVICE, DIAGNOSIS OR TREATMENT.

©2019 Allons-y Coaching, LLC - Seattle, WA – All rights in all media reserved.

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I am prediabetic, should I eat nuts?

Your Doctor told you your are Prediabetic and now you have no clue what to eat and not to eat. You have heard that nuts are healthy, and your health care provider wants you to eat healthy. So, nuts might be a good thing, right? Well, except your Doctor also told you to eat less fat and nuts are full of fat! So what should you do? 

Chubby Squirrel eating nuts in a snowfield

No worries. It's not as complicated as it might seem. Eating healthy doesn't have to drive you nuts (ha, ha, ha!). It will all make sense if you keep reading.

Everywhere you read, nuts are treated like the solution to all your health problems. They definitely come up quite often in articles about controlling blood sugar and avoiding type 2 diabetes. It’s true. Nuts are really good for most people's health, plus, they are delicious. Full disclosure, I LOVE nuts!!!

Yet...

Nuts are viscous little treats

You wonder Why? There are many reasons, but here are the main ones.

  • Nuts are fat. Mostly good fat, but still, a lot of fat! When it comes to fat, you have to know that on average, 1 oz of nuts covers about 20% of the average person's daily needs. So if you are planning on grabbing nuts for snack from now on, keep in mind that with only about 5 handfuls, you would get your daily dose of fat. I am not saying "don't eat nuts for snacks". We all agree on that, right? But you have to be careful: if you introduce nuts into your daily routine, you have to cut back on fat in other places. Otherwise you will gain weight. It's that easy. You probably know by now that weight loss is one of the first steps to help you reverse prediabetes.
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  • Nuts add a lot of calories to your diet. Let's say you need about 2,000 calories per day, which is the average for women who are not trying to lose weight (men usually need a bit more, around 2,400). It only take about 3 cups of nuts every day to cover your caloric needs! OK, I know, you are not planning on eating 3 cups of nuts every day. Yet, if you are not paying attention, you might end up swallowing 1 cup of nuts without second thoughts. I can totally eat 2 cups of pecans or almonds while watching a movie! If you don’t get rid of other sources of calories at the same time, you will gain weight. Again!
  • Nuts are way too easy to snack on… and on, and on, and on! If you had to peel, cut, and cook nuts, the 2 previous points wouldn't be an issue. But nuts are so easy to nibble on that we often gobble up a huge lot of them without being aware of it. Yes, true, nuts are much healthier than chips or candies so they are a better option for snacking. No question, that's 100% true! The problem is that since nuts are so healthy, we don't have second thoughts or the slightest guilt about devouring them. So we have a tendency to track them less and indulge more. Danger!
Walnuts in their shell in  a bowl and on a table, to help reverse prediabetes

Now please, don't get me wrong! I am not telling you to stay away from nuts if you are trying to lower your blood sugar. Far from it! I eat lots of nuts myself, my favorite ones being almonds, pecans, and pistachios. I am with everybody else in saying that nuts are good for us, unless of course allergies are an issue. But nuts are so good for us that they can be tricky to manage. So be really mindful, to make sure you get all the benefits of nuts without the dangers.

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Not sure where to start?

If you find it really hard to eat nuts in moderation, check out my article "7 Tips to use nuts when trying to reverse prediabetes". And as always, if you need a little extra help to get started on your PreDiabetes Reversal journey, apply for a FREE Healthy Lifestyle Kick-Off Session.  If you are really determined and I feel that I can help you, I’ll be happy to chat with you for 30 minutes and see how you can stack all the odds in your favor. Allons-y! Let’s Go!

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PLEASE REMEMBER, THIS INFORMATION CANNOT BE USED AS A SUBSTITUTE TO MEDICAL ADVICE, DIAGNOSIS OR TREATMENT.

©2019 Allons-y Coaching, LLC - Seattle, WA – All rights in all media reserved.

Should I eat when I am hungry?

No! Don’t trust your stomach! Yes, you read that right: don’t trust your appetite, it’s not reliable!

We all know that the feelings of “hunger” we have are not always due to our body needing food. Sometimes, we feel hungry because we are bored, stressed, emotional, happy, pissed, or lost… You name it! Sometimes we could devour the entire planet just because it is that time of the month (hey ladies, I am talking to you here!). Not to mention all the occasions when we feel hungry just because there is something to be “hungry for”. You know, you had lunch an hour ago, you are walking down the mall, and all of a sudden, this delicious cinnamon roll smells attacks you; you start feeling your stomach growling, but is that really hunger?

Confused woman: not knowing if she should eat or not

It is hard to know whether we are hungry or just feeling like eating something tasty.

And that’s the tricky part. It is very hard to differentiate between being really hungry and just “wanting to eat”. So my advice to you for the holidays is: don’t even try to tell those two apart. You will end up exhausted because, during the holidays, we get so many more opportunities to wonder “Am I really hungry?”.

Rely on your tested eating habits

The point here is to keep up the wellness efforts that we have all been making for a while already. We are not trying to set up new goals, bump up our ambitions, or even start working on implementing a new lifestyle. We are talking about maintaining our current efforts and not falling off the wagon during the holidays.

If you want to STAY healthy and happy during the holiday season and avoid some stress and extra pounds, don’t let your stomach rule the game. Instead, rely on the eating routines that you depend on the rest of the year. When you think about the busy days to come, look at where your meals usually fit into your schedule and make sure you organize your day with those meal times in mind. Plan to bring healthy snacks with you, or even full meals such as a thermos of soup, a good homemade sandwich, whatever makes you happy and satisfied.

Don’t try to skip meals thinking that it’s going to save you some calories for later. This strategy always ends up backfiring. Just stick to what you have been doing so far when it comes to your meals. If you are used to having 2 or 3 meals a day, keep doing just that. If you are used to having 2 snacks per day, keep your 2 snacks. Maybe they will be more festive and rich: a cupcake instead of an apple, or a Christmas feast instead of a Caesar salad. Yet by sticking to your routines, you will greatly limit the amount of unwanted food you ingest. Plus, you will reduce all the debating, the “should I/shouldn’t I” that not only is draining emotionally, but also keeps you from fully enjoying the food you are eating.

Are you an intuitive eater?

Oh, wait, someone tells me “I trust my stomach all year long, that’s my routine, that’s what keeps me healthy”. Maybe you are super good at it. Then you probably don’t even have an issue with indulgences and cravings over the holidays. Lucky you! But maybe you have been working hard on intuitive eating and are worried that you won’t keep it up over the holidays. If that’s the case, take a few days before the holidays to record your food intake and look at the pattern that comes from this. It will give you a good idea of when you are really hungry. Once the holiday season kicks in and temptations are coming at you like bullets, you will have something to refer to when differentiating between real hunger and temptation.

Prepare now for healthy holidays!

Sit back for a minute, and try to get a good picture of what your eating routines are right now. Write it down on a piece of paper and put it in your purse. Keep those routines in mind. And if you think you are hungry 15 times a day visiting booths at the Christmas Market, remember: most of us cannot trust our appetite, especially at a time of high stress and temptations like the holiday season.

If you want more tips like this before the holidays, you should like my Facebook Page. You can also follow me on Instagram. And if you think this article can be helpful to someone you know, share with them! Because together, we are healthier 🙂

As always, if you feel that you need a bit of extra help figuring out what to do and how to do it, contact me or make an appointment for a FREE 20-minute consultation. I’ll be honored to chat with you and see how you can stack all the odds in your favor. Allons-y! Let’s Go!

 


PLEASE REMEMBER, I AM NOT A DOCTOR AND I DON’T KNOW YOUR PERSONAL CIRCUMSTANCES. THIS INFORMATION CANNOT BE USED AS A SUBSTITUTE TO MEDICAL ADVICE, DIAGNOSIS OR TREATMENT.

©2017 Allons-y Coaching, LLC – Seattle, WA – All rights in all media reserved.

Start your day healthy

Staying healthy over the holidays, keeping up good eating habits, not falling off the wagon when it comes to exercise… To be able to stay on track, we have to BELIEVE we can do it. Let’s be honest, if we are not even sure it’s possible, what are the odds we will try, right?

Do you know what’s the best way to remind ourselves every single day that YES, we can stay healthy, and YES, we are that healthy person? It is to take one small action every single morning and use it as a proof. Yes! Healthy morning routines are the key to a healthy day and healthy holidays.

Cat stretching outdoor as example of a healthy morning routine

Stretching, walking, drinking water… Morning routines put you in a healthy mindset. Choose yours!

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Morning routines make the difference!

Start your day doing something (anything!) that will put you in the shoes of a healthy person for the rest of your day.

It can be as simple as drinking a large glass of water as soon as you set foot on the ground. It might be hard at first, but you will soon get to appreciate the feeling of awakening and purity that comes from drinking water first thing in the morning. And you will be less likely to eat unhealthy, greasy, or sweet processed food for breakfast, because you will want to prolong the beautiful feeling of clean insides.

You can take a 20-minute walk (before breakfast if possible!), or stretch for 15 minutes, or do a solo workout in your bedroom for 10 minutes, or go up and down your condo stairs for 5 minutes. All those actions won’t take much time and will put you in the mindset of a healthy person. If not for the rest of the day, at least for the next hour or so, which will help you make more healthy decisions, one thing leading to another. Yes, there is a snowball effect to this!

If time is a real struggle for you, skip the extra physical activity, but make sure your breakfast is as healthy as can be. Not only will it give you energy for hours, but it will also remind you very early on that you ARE a healthy person, and can be the entire day.

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Keep your morning routine simple

Your “healthy morning action” should be easy and enjoyable enough that you don’t dread it. You might not look forward to it (at least not at first!), but it should not require much willpower. Because you want to do this EVERY SINGLE DAY. So make it short, easy, and sustainable.

Yet, not too easy!

It should still be some kind of effort though! Not a tough battle like showing up at boot camp class or spending an hour cooking a 5-star vegan breakfast. But you want to make sure that the achievement feels just good enough that you don’t want to ruin it within the next hour. That’s the secret to success! If you have to push yourself a bit to do some yoga for 15 minutes, will you want to gobble up 4 waffles covered in syrup right after? Most likely not. Otherwise, you would have done yoga pretty much for nothing.

What’s your healthy morning plan?

You have to find the right activity and the right level of difficulty. Why not start today and experiment with different things? I suggest that you think about what you are going to do tomorrow morning! Write it down and start experimenting. Try it until the end of the week and see how it works. Check off on your calendar every day you successfully complete your activity. If you are not happy with an action or can’t do it every day, find something else. Keep experimenting until you find the short activity that will make you FEEL healthy.

This little tweak in your day will make a big difference in your holidays, and it won’t stop there, believe me!

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That’s it!

If you want more tips like this before the holidays, you should like my Facebook Page. You can also follow me on Instagram. And if you think this article can be helpful to someone you know, please share! Together, we are healthier 🙂

As always, if you feel that you need a bit of extra help figuring out what to do and how to do it, contact me or make an appointment for a FREE 20-minute consultation. I’ll be happy to chat with you and see how you can stack all the odds in your favor. Allons-y! Let’s Go!

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PLEASE REMEMBER, I AM NOT A DOCTOR AND I DON’T KNOW YOUR PERSONAL CIRCUMSTANCES. THIS INFORMATION CANNOT BE USED AS A SUBSTITUTE TO MEDICAL ADVICE, DIAGNOSIS OR TREATMENT.

©2017 Allons-y Coaching, LLC – Seattle, WA – All rights in all media reserved.

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