Growing up, most of us are taught by our parents, teachers, mentors, media, books and even through past experiences what is “right” and what is “wrong” or what is “good” and what is “bad”. We can even go as far as judging a situation based off of bias information and go on believing that it is true……and over time, these beliefs mold our lives.
I have contemplated sharing the past few months of my pregnancy because they have been pretty rough - I have been to some deep dark places - and then thought that maybe there were other women/others that have similar struggles too. It can be so easy to judge or compare your life to others, especially when things can appear so “perfect” on the outside. When things are going well, it can be so easy to take life for granted…
I have an amazing life. I am grateful each day to wake up, do what I love and strive to make a difference in the world…..
I also have days, weeks and months that are hard where my life is far from perfect….
About 4 years ago, Andrew and I decided we were going to start “trying” to gave kids. We did not do anything special, like track or time anything. We did not want to put pressure on it, our attitude was, it will happen when it happens.
Well, that went on for a couple years. Sometimes taking little “breaks”, in a sense, “let’s not worry about getting pregnant right now”. Hoping that would take some of the pressure off. A few months would go by and we would “try” again. I started tracking my ovulation through an app and we would do our best to cheer on the little guys to get the job done. Sometimes with a little help of a handstand to give the swimmers an advantage. And, nothing. What the heck!? I thought the handstand technique was a sure “in”?!
A couple years passed, frustration start to set in and I felt like us getting pregnant was now becoming a taboo subject. We both got checked to make sure everything was working properly, and gratefully everything came back normal. I decided to finally talk to my OBGYN about some other options, but the ones offered did not feel right in my heart. So we continued to try other natural ways.
Why you should slow down, listen to your body and prep for success!
Being someone that travels around the City of Atlanta for work, and a schedule that can often vary, I wanted to share some tips that will help you keep your day job and your happiness!
Mistake #1: Wait to eat until you are hungry
Have you heard of the term HANGRY? Yeah, it’s a real thing. When we wait until the last minute to eat, we can often find that we get irritable, lose self control and make poor choices. This is usually because our insulin levels have dropped because we have waited too long to eat. When we don’t plan ahead, over time, this will not only lead us to being HANGRY all the time but also, unhealthy and unhappy. And then we will have no friends and that would be sad. (okay maybe that is a bit extreme, but you get my point)
Solution: Pick a day each week to meal prep and plan out your meals for the week! Mark it in your calendar and commit. If lunch is what you struggle with the most, then start there until it becomes habit.
Mistake #2: Skipping meals entirely.
Just as your body needs regular sleep, it needs to eat on a regular basis. If you skip meals and eat irregularly, your body starts to go to “fight or flight” mode, therefore creating more stress, which in turn, adds on more pounds or makes it harder for the body to find it’s natural weight. When you skip meals, it starts to pay a huge role in your metabolism and it usually results in binge eating or eating bigger meals at night. Your metabolism works best when it is steady.
Solution: Pick times throughout the day you can eat. And just like you schedule a meeting, schedule your meals each week. Keep healthy snack with you in your bag, car or at your office when you are running a little behind or off.
Mistake #3: Trying a new “diet” plan every week.
You know, the old, “I’ll start again on Monday” saying. There is a theme going on here. It’s called consistency. If you are consistent with your meal prep, and consistent with the times you eat then your body will adapt and you will start to notice that you are not having strange cravings all the time. When you change your diet around too much, especially when you are trying something new, your body is going to stay in the “fight or flight” mode and continue to stay unhealthy.
Solution: Stick to a meal “plan” you can commit too. Start small and add as you go. Maybe it is eating more fruits and veggies in between meals, maybe it is cutting out processed foods, maybe it is eating out less and cooking more. There is no perfect diet for everyone, but there is a sustainable healthy lifestyle for each person. You just have to figure out what works for you!
Mistake #4: Mindless Eating
Digestion starts with your mind. Yes, your thoughts. If you are in a stressed state while eating the most beautiful organic salad, it will do you no good. Your body will not properly digest the food as well as if you are in a calm state of mind. There are studies that show that people who eat while doing something else are more likely to overeat later because when you eat with your mind somewhere else, the meal doesn’t register the same way.
Solution: Notice where you eat. In front of the TV, at your computer, in the car? Eat lunch outside on a park bench, in a cafe or break room. This helps your brain connect with the food you’re eating, helps with proper digestion and will aid in preventing overeating later. Eating more slowly than you think you should has also been shown to help you be mindful of how full you actually are.
Mistake #5: Eating foods we don’t like
Do you ever eat foods because they are “suppose to be healthy for us” and then gag trying to get it down? I mean, I know that healthy food isn't always as delicious as a chocolate chip cookie, but it doesn't have to taste like a bag of you know what. When we do this, it is easy to become discouraged and give up! Don’t do that, silly!
Solution: Eat foods you like! If adding some mango's to your green smoothie is going to help you drink it, then do it! If you like peanut butter and jelly sandwiches, find a healthy alternative. Not ready to give up your sweet tooth just yet, allow yourself to indulge with intention. There are so many ways to achieve your health goals, and learning to be a bit creative can go a LONG way!
Healthy Life Success Secrets: How To Prioritize Your Day So You Can Reduce Your Stress, Find Solutions Quickly & Reach Your Health Goals!
Do you ever have “one of those days”?
You know the ones: where you wake up late and you have a super busy day ahead. You are not prepared for what you are going to eat let alone prepared for your first appointment. Where you go through your day not eating your first meal until the afternoon and staying fueled by caffeine? Where those things suck you into a vicious cycle of negative energy and fuel frustration? You know . . . those days.
I had one of those days last week. I woke and went straight to my computer at 6am with my head spinning around all the things that I am behind on and need to get done. The next thing I know, I have a headache because it is 3pm and I have only had 1 cup of lemon water. Then add traveling to the mix and it’s down hill from there. What it comes down to is that I am not making my well being a priority.
For example, I’m prioritizing my work over my health.
Everyone has experienced something like this, right? And you wouldn’t think a few days of doing this would make an impact..… But it does. And days turn into weeks, weeks turn into months and months turn into years. Then we wake up one day wondering why we feel so bad….
This can happen very easily if we do not stay focused. I was worrying about getting everything done as fast as I could ….
In other words, I am not prioritizing + planning my day to serve my health and wellbeing….
Not preparing doesn't manifest solely as food. It can also manifest as relationships or situations or emotions. So what happens when our energy becomes bogged down by this…..
We don’t have the bandwidth to follow through on things that are important to us. We get tired. It is difficult to gather the momentum we need as we create something bigger than ourselves, as we create a healthy lifestyle we love and are excited about…
But it doesn’t have to be this way.
I want to walk you through a powerful exercise for identifying situations your own life …., and then working through solutions to clear it. You’re going to need a pen and a piece of paper. Go ahead, grab those, and I’ll be right here when you get back.
Let’ brainstorm. What are your prioritizing in your life right now that is bogging down your energy and weighing you down?
These may include:
A certain relationship
Chores around the house
A particular co worker / spouse / kiddos
The fact that you don’t have enough money in your bank account
You travel too much
Spending time on social media
Piles of laundry
Talking on the phone
Finding Time To Eat or Cook
Set a timer for 60 seconds. Start writing. Write down everything that’s frustrating you about managing time in your day, everything you’re thinking about, all those things that catch your eye or your thoughts during the day—the paperwork on your desk. The dirty laundry pile. Your spouse not cleaning the dishes after you cook. A friend not calling you back or being late. Write it all down. Every single thing you can think of.
How did that feel? It feels good to vent sometimes, even on paper, right?
I want you to recognize that there’s nothing to “fix” with you. These are items that genuinely upset you, that suck your vitality, that make it difficult for you to reach your goals and where you want to be in other areas of your life.
Which brings me to the next step in this exercise: The Check List.
It’s time to clean out and create space for something new!
What would your life look like if you prioritized up those items that are bothering you?
Looking at my own example—going straight to work. Creating space to schedule my meals each day/week as though they were an important meeting, because, THEY ARE. Then I would write out a to do list each day, putting the most important items on top to do and the things that I need to get done by the end of the week towards the bottom, and checking off each item as I go down the list.
Now, can you replace some of your “complaints” with a new solution of what you need to get done that day, and how you can make that happen?
For example: You are struggling to get your laundry done each week and it is cutting into making dinner. Can you schedule 1-2 days per week that you do laundry? Write it in your planner and schedule it in as though it was a meeting.
Yes, life happens. The point is to not let the little hiccups completely throw you off. And once you develop a new way of being, finding a quick solution to each situation that comes up becomes easier because you have the mindset to figure it out!
The other day I got off work and it took me longer than it normally does to get home because of traffic. I usually schedule time to cook dinner for that particular night so I leave some of the prep work for when I get home. I had most things ready to go but I thought I would have more time to cook the potatoes, but since I was running late dinner would not be ready on time, I knew I was going to be hungry and I did not want to make bad choices when I got home. Instead of giving up or getting frustrated, I called asked my husband if he would stick them in the oven so that dinner would be ready on time when I got home. He was happy to do it! My point is that as you start to implement finding solutions into your life, you are ready to find one a lot quicker and move on!
So, for every item you wrote down during your brainstorming session, I’d like you to write down a possible solution. Once you know how to prioritize, it’s time to implement! Use this exercise as much and often as you need! Leave a comment below on how you prepare + prioritize your day and what you are going to do about it now!
5 Travel Tips: How To Eat Healthy On The Go
If you’re like so many of the clients I speak to, you started your diet because you want to live a healthier life!
Your dream of feeling good from the inside out, as you live your FULL life and still create freedom and flexibility to sustain a healthy, whole foods diet!
But . . .
You’re frustrated, and your motivation is beginning to loose momentum.
You’re bummed out, and you feel like you hit walls no matter which direction you go.
Your weight has hit an all time high.
You’ve probably asked yourself, “What am I doing wrong?”
In so many cases, the answer is simple: you’re running your "diet" backwards.
You’ve focused on the wrong things, in the wrong order. Therefore, it’s taken you a long time to get where you are, and you’ve given in to that feeling of defeat.
That wrong path began as soon as you asked, “How am I going eat healthy on the go?”
You created your life around others before you make yourself a priority!
You built your diet by focusing on your friends, family and coworkers want rather than on yourself when, in fact, your diet—your WELLNESS—starts with YOU.
It’s time to focus on how to prepare.
When you do, you’ll transform your health and your life.
If you don’t, you risk never achieving that freedom and happiness you dream of—no matter how great your intention is or how organic your food is. If you don’t know how to prioritize your days/trips based on your needs, you just won’t get the results you want. You see, there is a specific formula for creating a weekly schedule and diet lifestyle that works!
Meanwhile, your health radiates, while keeping the freedom and flexibility you crave. Instead of feeling burnt-out and frustrated, you feel fueled and excited!
Which brings me to my 5 Travel Tips!
#1 Make A List:
Before you go to bed OR after breakfast, make a list of everything you need to get done for your trip/day. This helps put your thoughts of “OMG” I have so much to do into action! Decided if you are going to be able to eat at home, bring your meals or have to eat out. Then create a plan and put it to action.
#2 Bring Food:
Depending on where & how you are traveling, make sure to have on the go snacks readily available. This will ensure that you always have something to eat that is a better option than what might be offered…Here are some of my favs:
Justins Pre Packaged Nut Butters
Pre-made breakfast / lunch / dinner
#3 Invest in a Small Cooler/ Lunch Box. No. They are not only for kiddos. This is life changing. When you take action into your own hands on what you are able to eat, it creates a sense of empowerment! I know there are times where it might not be “cool” to eat out of a lunch box or not go out to lunch with a friend because you are sticking to your goals, but I promise you this will make your life SO MUCH EASIER when it comes to eating on the go and the long term results are priceless.
#4 Look Up Restaurant Menus. Depending on your day, you may or may not have the opportunity to choose where you are eating. If you do here is what I recommend looking up in advance when choosing a restaurant. I will type in any of these key words.
“Farm To Table”
Then I will look at the menu and pre select what I will order before I get there. This will keep peace of mind of knowing what to eat and not indulging on things that are not so good for you.
If you do not have that much flexibility on where to eat, I still will do my best to find out where I will be eating and preselect something before I get there. Do not be afraid to call ahead as well and tell them your needs. You will be surprised with how accommodating restaurants and convention/ meeting centers can be.
#5 Bring Herbal Tea. Traveling can often upset my digestive system. Something I have learned is that drinking herbal tea thought the day helps to keep things moving. I will pack chamomile tea or even a lemon or two and have tea in the morning and at night. Especially if you have indulged in some tasty treats, this can help settle your stomach!