Tips for Managing Stress & Anxiety (plus a smoothie recipe!)

Read my latest blog post on You Ate: https://youate.com/tips/september-stress-autumn-anxiety/

And my smoothie recipe! 

3 Tips to be Mindful When Traveling

Read my latest blog article on the You Ate website https://youate.com/tips/3-tips-being-mindful-traveling/

Plant-Based vs. Meat

Read my latest blog article on You Ate: https://youate.com/tips/plant-based-vs.meat/

My Top 4 Snacking Tips

Read my latest post on the You Ate website: https://youate.com/tips/4-healthy-snacking-tips/

Top 6 Healthy Eating Habits

Read my latest blog post on You Ate: https://youate.com/tips/top-6-healthy-eating-habits/

 

Photo credit: @tamasp

Importance of Movement

Read my latest blog post on You Ate: https://youate.com/tips/importance-of-movement-during-COVID19/

Photo by Jonathan Borba on Unsplash

How to Stay "On Path" During Times Like These

I had a couple of clients ask for some advice around handling "off path" eating during this COVID19 pandemic. Almost all of us are off of our regular routines, and many of us are feeling the stress and anxiety of the situation. So, I offered them a couple of suggestions as to how they might better stay on path, and reduce the frequency of eating for any reason other than hunger. I thought this was worth sharing with everyone. I hope it helps.

1. First and foremost, please don’t beat yourself up. It doesn’t help anything. You need to give yourself compassion and some grace during this time. And instead of “writing off” a day or week (you know what I mean) simply begin again the very next meal with something healthier and more in line with your long term goals.

2. Try focusing more on things that make you happy. Is there something you can do or start right now that is totally unrelated to food? What could you possibly “lose” yourself in right now? Organizing? Reading? Mabe a great Netflix series that you would otherwise not have time for? How about trying a new recipe?

3. Get out that gratitude journal! Start tracking things that make you happy and that you are grateful for. Maybe it’s as simple as your morning coffee, not having to commute, extra time for sleeping, or spending time with your family. You could also work on a "Thrive List" or a “Happiness List” (things that make you happy and give you joy that are not food-related).

4. Remember that it all comes down to environment. Stop focusing on the things you cannot control and instead focus on what you CAN. Here are some practical examples from James Clear. You can read more about shaping your environment here: https://jamesclear.com/choice-architecture

• If you want to remember to take your medication each night, put your pill bottle directly next to the faucet on the bathroom counter.
• If you want to practice guitar more frequently, place your guitar stand in the middle of the living room.
• If you want to remember to send more thank-you notes, keep a stack of stationery on your desk.
• If you want to drink more water, fill up a few water bottles each morning and place them in common locations around the house.

5. Don’t invoke Loopholes! Gretchen Rubin talks about the top 10 “Loopholes” we may use to get out of our healthy habits, like "Lack of Control” and “This Doesn’t Count”. Watch this video and see if you are using a couple of these right now: https://gretchenrubin.com/2014/10/video-for-habits-the-strategy-of-loophole-spotting/

6. Get back to basics that don’t have to do with food. I have said it many times before. Ensure that you are getting adequate sleep (fewer cravings), are well hydrated (maybe make a new habit of drinking a ton more water while you are so much closer to the bathroom these days), and move your body!!

7. If you are going to choose less healthy options, make sure that you are enjoying the hell out of them. This means being present, focusing on the food in front of ou and appreciating all the tastes and textures. And, be aware of portion sizes! Try this chocolate meditation: https://www.verywellmind.com/practice-chocolate-meditation-3144784

8. Try some more practical things like waiting 10 minutes before you eat anything more, brushing your teeth or chewing gum!

9. Use a food tracking app like Ate to start to notice new eating patterns that may develop. For example, do you notice patterns of stress eating after spending too much scrolling social media or watching the news for too long?

10. Finally, get some accountability partners! Invoke a "call a friend" option when you're tempted to do some damage in the pantry, get a pal to join you on the Ate app, or even better - enlist the services of an accountability coach (like me) to help get you through this!

Know that this will not last forever and that soon enough, we will all be back to "normal". If your OLD normal consisted of lot of healthy habits, make sure that you are working to maintain as much of those healthy habits as possible. And, if your old normal didn't include many at all, consider this a "clean slate" opportunity (also a reference to Gretchen Rubin) to make those changes NOW!

Stop Demonizing Carbs!

Read my latest blog post on You Ate: https://youate.com/tips/stop-demonizing-carbs/

Photo by Christian Kaindl on Unsplash

Is Your Food Making You Moody?

My latest blog post can be found on the You Ate site:
https://youate.com/tips/food-making-you-moody/

Photo by Hannah Tasker on Unsplash

Including More Veggies In Your Life

We often know what we should be doing, but need a little help actually doing it. My clients KNOW that increasing veg in their life is a good idea, but they don’t always know where to start. Maybe this is you too! Below are 10 ideas for including more nutrient-dense vegetables into your lives!

1. Start With Veggies You Already Like

I’m all about not overcomplicating things! The best place to start is always with what already works! What veggies do you already enjoy? Cucumbers and carrots count! What are some ways to prepare veggie dishes that you already know and love? (Ok, if not love…then at least tolerate!)

2. Roast those Veggies

I think that roasting is one of the most approachable ways to prepare veggies, because you can’t really screw it up! The roasting process brings a “sweet” taste to veggies; so don’t be afraid to roast until they are brown and caramelized! Probably my favorite veggie to roast is cauliflower! But I like also doing a pan of bell peppers, onions, zucchini and mushrooms!

3. Dip it

Treat yourself like a toddler – maybe you need a “dip” to eat raw veg – make one or go get one! Or try out hummus! Keep chopped veggies ready to go in the fridge so that when you’re hungry and temped to snack on less desirable choices, your veggies and “ranch” are ready to go!

4. Buy pre-cut

Well all need short cuts sometimes! If that helps you eat more veg, then go for it! Or, even better - spend a couple of minutes cutting up some veggies for the upcoming few days while watching your favorite show on Netflix.

5. Make your Salads Exciting

Don’t eat boring salads! Have fun incorporating different dark leafy greens into your life. I enjoy buying local mixes and usually always add some arugula (my fave). Add texture and flavor by incorporating things like cheeses, nuts, seeds, dried fruits and good sources of protein to help you stay full for longer. Make your own salad dressing – it’s super easy!

6. "Sneak" Them In

There are so many recipes you can add shredded veggies into without anyone being the wiser ;) Veggies like carrots and zucchini are super easy to add to sauces, burgers, meatballs and the like!

7. Make more soups and stews

When you start with a really yummy sauce, it’s easy to sneak in veggies! You could either puree them or dice them up small. It’s amazing just how many veggies you can pack into a soup or stew! Veggies like celery, carrots, tomatoes, zucchini, and riced cauliflower are a great place to start!

8. “Spinach it up”

Spinach really doesn’t taste like much, so it’s a fantastic veg to add to almost everything as well! It may turn some things green, but the taste isn’t really affected. I like adding spinach into my family’s pita pizzas, frittatas, and in my smoothies!

9. Experiment

Make trying new veggies a fun event! You could try adding a new veg each week or try preparing a veggie you already love a different way!

10. Ask Friends

Ask your friends about what veggies THEY and their family enjoy as well as what way they prefer that veggie prepared! If all else fails, check out Pinterest!

There is no shortage of inspiration for eating healthy, especially at this time of year, so take advantage and expand your “veggie repertoire”! Who knows? You might just find a new veggie that you love!

Every Day is an Opportunity

Read my latest blog post on the You Ate site:
https://youate.com/tips/every-day-opportunity/

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