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Kitchen Tips for the Woman on the Go

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We live in a time of constant business. We rush from the coffee shop to work to yoga to happy hour to committee meetings on a daily basis, and repeat five to seven days a week. Living such intense lives requires that we fuel ourselves with only the best so that we can balance and maintain our demanding routines. Certain brands who’ve recognized this have developed products aimed to fulfill the needs of our society. These products will fill your tummy but don’t typically nourish your mind and body, and tend to be full of sugars and unhealthy additives. Here are some tips on preparing healthy options in the fastest and most efficient way possible, so that you won’t have to sacrifice when it comes to taking care of yourself along with your busy schedule.

1. Start your day off strong

Because you’ve been fasting for the last 5-8 hours, mornings are a great opportunity to nourish yourself with clean, whole foods. Fruit and nuts for breakfast are an excellent source of protein, fiber, and vitamins, and help to jumpstart your metabolism. Before you go to bed put a couple of peaches, some cherries, chopped pineapple or whatever you enjoy in a Tupperware, with a bag of mixed nuts and cranberries in your work bag. These are also great post-workout snacks and healthy afternoon treats. Being so easily transportable they’re great to keep on you at all times.

2.  Stock your kitchen the right way

Keep whole grains like rice, quinoa and farro in the house that you can easily use as a base to build up with vegetables and lean protein. Keep a bag or two of frozen mixed veggies in the fridge for those nights when you just don’t have any fresh ones on hand. Use condiments that you enjoy. Whether it’s a ginger soy sauce or a great pesto you found at the farmer’s market, the right condiment can totally transform an otherwise dull meal. Know what you like and keep it on hand. Buy pre-cut (not canned) fruits at the grocery store like cantaloupe and mango so that you don’t have to fuss with cutting them yourself, and so they’re always available to snack on.

3. Cook once and eat twice

Make a point to cook at least a couple of meals at home a week, and make extra so that you can pack it up in a Tupperware the next day and take with you for lunch. If you have even more, you can change it a bit the following night and have a quick dinner that’s easy to heat up.

4.  Shop for firm, crunchy vegetables

Buying veggies like peppers, carrots, onions, celery and cucumber is amazing because you can chop them all up right when you get home from the grocery and they’ll keep really nicely. When it’s time to prepare a meal you can just throw them in a pan and sauté them, mix them together in a salad, or have with hummus or any other dip. Find ones you enjoy and keep on hand for snacking or meals.

Being prepared is half the battle when it comes to eating well and nourishing your body. By making it a point to shop mindfully and think ahead when it comes to eating and snacking throughout your week you’ll have more energy, stop eating junk that leads to weight gain and other health issues, and will help you develop healthy and lasting habits.


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Baby Steps: How to Accomplish Anything

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Often times when I tell people I do nutritional consulting they launch into their wonderful plans for healthy living, but how they’ve never actually been able to make any of them happen. This issue is all too common. We all know what we need to do to be healthy – drink water, eat more greens, go to bed at a reasonable hour – but actually doing it can be so difficult! The problem is that so many of us feel that we have to wait until the right moment to get into a healthy routine. Unfortunately, when the time comes around to actually make those healthy changes we overload ourselves with way too many tasks, which sets us up for failure. We’ve got the right intentions, but no structure to support the actual achievement of those goals. The trick is focusing on one goal at a time so that eventually – typically after 30 days of consistency – the ‘healthy action’ stops feeling foreign and becomes routine. Here are some tips to turn those nice ideas into concrete healthy habits.

1. Pick one thing at a time

Choose one thing you want to change and start today. It’s much easier to implement a habit when you’re not trying to juggle multiple new things at once. Choose what you’d like to change, and plan to start today.

2. Remember your motivation

Whether it’s losing weight, sleeping better, having more energy, or improving your relationships, what motivates us is key to change. To keep in touch with your motivation, post reminders in your personal space, make a Pintrest board, or simply write down an affirmation each morning to help you stay focused.

3. Find some accountability

Giving up on something feels so much worse when you have to tell someone about it. Share your goal with a friend, partner or parent, and have them check in with you about it every so often. Knowing that someone else is (gently) keeping tabs on you gives you a much higher likelihood that you will stick to your plan. Hey, you might even inspire them to make changes of their own!

4. Get a buddy

Be the friend who inspires, and extend your good intentions out to others. Getting someone else on board creates a fun challenge for both of you. See who can cut out dairy for the longest. Start going to spin class instead of happy hour. Get up at 7 AM on a Saturday to hike Temescal. Having a partner can make it a lot more fun and can get you to go way beyond your initial expectations of yourself.

5. Do things incrementally

Unless you have the most extreme will power on the planet, trying to cut out sugar, gluten, and dairy all at the same time will be the biggest mishap of your life. Pick one thing you want to address and give yourself limits. If you’re trying to do less meat, try meatless Mondays. Then extend it to Tuesdays and so forth. If you want to cut down on sugar, commit to not eating refined sugar until 2 PM every day. Creating structure will help you know that you still have those indulgences to look forward to, but will prevent you from eating them as much as you would otherwise.

Once you tap into your capacity for healthy change, there’s no stopping you. Commit to one thing today, use these tools, and you’ll see positive shifts in all areas of your life.