Want to Live Longer? Eat This:

It seems our culture is on a quest to live longer than ever (even though Abraham lived to be 175).

And there is an organization that studies just that: Blue Zones

They have studied the nine places around the globe where people live the longest. They’ve found some common denominators among these groups of people.

One thing these people eat more of than anything else is:

Veggies. Veggies. And more veggies.

They do also eat meat, but only a handful of times a month.

So, let’s discuss a few ways to get more veggies into your day. Here’s some ideas:

  • Put greens in your morning smoothie
  • Saute veggies for your omelet or with an over easy egg
  • Veggie up a frittata
  • Take carrot and celery sticks or broccoli and raw squash for snacks
  • If you eat sandwiches add spinach, kale, or chard
  • Make sure to include a vegetable or two in each meal
  • Get the veggie plate at restaurants
  • Eat dried seaweed snacks
  • Use veggie protein powder in smoothies, energy balls, milkshakes…
  • Keep fresh and frozen vegetables stocked so you always have them available

How do you get veggies in your day? Share your ideas!

This Just Isn’t My Day

You ever had one of those days?!?! You know what I’m talking about. Nothing is going right and everything is going wrong.

You woke up late, spilled coffee on your shirt, had a flat tire, got a ticket, late for work, the boss is grouchy, and…..

We’ve all experienced days like this at some point (maybe even lots of them).

There was one particular sentence I heard on the radio that changed my perspective on these types of days.

I was listening to an interview on Sirius The Message with Jamie Grace. She was telling about a time when she was growing up. She was having one of these particular days and explaining all the wrong things to her dad. She said, “It just isn’t my day.” Her Dad responded with a life changing thought. He said,

“Of course it’s not your day! This is the Lord’s day. Be thankful and rejoice in it!”

At first my heart felt victimized. But don’t you hear all these bad things?!?! And then I realized I was focusing on me and my problems. So, I took a moment to let this truth sink in.

Um, yeah…. today is not my day. This day belongs to God. And for that reason, when I’m having a terrible, horrible, no good, very bad day I can rejoice anyways. Because I have the one who holds the world in his hands living in my heart. And for that I am beyond thankful.

Philippians 4:4

“Rejoice in the Lord always. I will say it again, rejoice!”

What can you be thankful for in the middle of the mess?

The Hunger Game

Let’s talk about the hunger game!  And I’m not talking about the great books and movies with Katniss Everdeen.  I’m talking about what happens inside your body when you get hungry.

So, what happens inside your body when you get hungry?  What are the signs your body gives you that let you know you’re starting to get hungry?

(And if you already know the answer to those questions you are ahead in the game!  Soooo many clients I work with struggle to have answers with this topic.)

For me, I get a little rumbly in my tummy, perhaps a slight headache, a little jittery, and if I let it go too long I get hangry.  “Get out of my way!  I’m getting to that food, hangry!”  That ever happen to you?

So, let’s talk about a few ways to avoid the hangry.

  1. When you feel yourself just begin to get hungry it’s time to start planning for food.  That doesn’t mean you have to eat right now, but start planning for it.
  2. Eat when you are a little bit hungrier than when you first noticed you were hungry.  This will keep you from binging or overeating or scarfing down whatever you can get your hands on.
  3. If you wait until you’re hangry you have set yourself up for not being able to control what you put in your mouth.  Your desire for food will be so strong that it will override your desire to eat healthy.

 

The next part of the hunger game is knowing when to stop eating.  Most of us eat beyond fullness, stuffing too many calories in for what our bodies need.  (Ever needed to unbutton your pants after eating? I know, I know!  That ‘whatever food’ was soooo good.  You needed just one more bite.  And one more bite.  And one more bite.  Then you needed to unbutton your pants.)

Here’s a few tips to help you from overeating and needing to wear old lady elastic pants to dinner every night.

  1. Eat slowly and chew your food around 30 times a bite (no matter what it is).  This chewing and eating slowly helps your body assimilate nutrients better so you get more vitamins, minerals, and nutrients and energy! from the food you’re eating.  You will eat less this way!
  2. Take around 20 minutes to eat your meal. This allows your brain to catch up with your stomach.  It actually takes 20 minutes for your brain to receive a signal from the belly saying it’s full.  And if you eat your entire huge meal in 10 minutes then your brain doesn’t know you’re full until 10 minutes later.  Then you’re unbuttoning your pants!  Doh!
  3. Eat to around 75-80% fullness.  This may be something you have to play with a little to see what is right for you.  The goal here is to eat for energy.  Eat until satiated, but not stuffed.  And this is where eating slowly and taking around 20 minutes really comes in handy.

 

Play this game every single meal! Here’s what you might notice if you do:

  • You’re consuming less food.
  • You’ll be losing weight (without counting calories).
  • You’re digestive system is performing better.
  • You have less constipation/diarrhea.
  • You are able to deal with stress better (I know!  Just from paying attention to your hunger!)
  • Your meal times will be more pleasant.

 

What’s your hunger game status?

What’s the What on Meal Planning?

So, I’ve had at least three conversations in the past week or so with clients about meal prepping.  Since this is a hot topic I thought I’d write about it!

Here’s the problems:

  • Time
  • Knowledge of what to do and how to do it
  • Actually pulling it off
  • Schedule changes
  • Picky eaters
  • Food spoiling before it gets eaten
  • Not liking to cook

People have told me about all these struggles and more during sessions.  And yes, meal planning does take time, energy, and follow through to be successful.  But, it will pay off in the end more than you might realize.

Here’s a few ideas to help you get started:

1. Understand why you want to meal prep

Why has this crossed your mind in the first place?  Are you trying to save money, eat healthier, or lose weight? What’s your purpose in putting forth the effort?

This might seem like an unrelated piece to the puzzle.  However, research has shown that if you don’t have a strong purpose behind your goal then you’re a whole lot less likely to follow through.  So, why are you wanting to meal prep?

 

2. Talk to your family (if applicable) about what meals they like

Getting the others in your household involved will help them to feel a sense of ownership on the choices (great for kids and husbands)!  This conversation also allows you to discuss the schedule for the upcoming week to see if there will be any conflicts around meal times.  Everyone is involved and everyone has a say.   This helps picky eaters too!

 

3. Make a plan

I do encourage you to plan on Thursday or Friday so that you will be able to have Saturday or Sunday to do the shopping and prepping.  Adjust this to meet your needs.  Perhaps, you’re off work on Mondays so that’s the day you want to do your shopping and prepping.  Whatever works! The important thing is to have a plan.

You might have heard the quote, “If you fail to plan then you plan to fail” (source unknown).  So make a plan and work your plan.

If you need help with ideas you can try a meal planning service like one of the following:

Forks Meal Planner – a plant based meal plan

emeals – a variety of meal plans available

Or visit my Pinterest recipe page for recipes I use in my planning

 

4. Shop and Prep

Do your grocery shopping!  And if there’s anything you need to prep – meaning chop, cook, put together… – before the busy week then do that before the craziness begins.  Be prepared.

This is also a time when you could possibly even double some recipes to put in the freezer for the future.

If you’re concerned about prepping or cooking food and then it going bad before you eat it read this article about the shelf life of food.

 

5. Follow through with the plan

So, you’ve done all this work.  Now, make the plan work for you.  Follow through.  Don’t give in to the, “I’m too tired to cook,” or the kids (or husbands for that matter) begging for drive-thru food.  Just do it!

 

Eating at home is so much more healthy than eating out.  Even at expensive restaurants.  You never know exactly what ingredients they use and what they use to cook with.  If you are mindful of eating organic and non-GMO then good luck with finding a restaurant that is also mindful of that.  Eating at home on a regular basis sets you up for better health.  Your future self will thank you!

What tips do you have for meal planning?  How have you made it work for you? Comment below so we can share ideas!

 

How can I up-level my healthy?

Being as healthy as you can be takes time, perseverance, and knowledge.  But it doesn’t have to be hard.

Here are 10 ideas for up-leveling your healthy:

  1. Poop every single day

    I know. I know.  Poop is so terrible to talk about.  But, it’s actually one of the most important things to help you stay healthy.  If you’re not pooping every day then it’s fermenting and rotting in your gut.  Then that ickiness gets absorbed into your blood stream.  Even ickier.

  2. Manage your stress

    Stress is the number one cause of ALL dis-ease.  Stress felt consistently can even alter how your genes are expressed causing sickness, disease, pain, weight gain, and sleeplessness.

  3. Eat organic

    Pesticides, antibiotics, and other chemicals put on our food sources cause our bodies to have a build up of toxins which cause tons of health issues.  Choose organic whenever possible or use the Dirty Dozen Clean Fifteen list.

  4. Pray and meditate

    Praying and meditating reduces stress.  Plus, the connection to God and learning to love and trust Him during life struggles will increase your faith.

  5. Get good sleep

    Your body detoxes while you sleep.  If you’re not sleeping enough you will likely wake up feeling foggy brained, irritable, and of course exhausted.  The left over toxins build up over time and cause more dis-ease in the body.

  6. Move your body

    Exercise does so much for not only your physical body but your emotional well being too!  Movement releases feel good endorphins that keep us happy and obviously help our muscles too!

  7. Play 

    As we age we play less and less.  We get more serious.  Play allows us to feel lighthearted and enjoy life more.

  8. Invest in your relationships

    Multiple researchers have found that happy, healthy people have around 3 to 5 strong relationships that are nourished often, or daily.  Cultivate relationships with people most important to you.

  9. Drink spring water

    Tap water contains a number of toxic chemicals that most filters can’t remove completely.  Spring water contains essential minerals and is what I recommend to my clients for safe drinking.

  10. Detox your body and home

    Getting rid of toxic chemicals and cleaning products in your home will do wonders for your health.  In addition, your body stores toxins and needs detoxing every so often.  Make sure you detox safely and with guidance if you’ve never done anything like that before.

 

These are a few ideas to up-level your healthy.  Know that creating new healthy habits takes time.  It doesn’t happen overnight and requires one step at a time.  What questions do you have about this list?  What would you add to this list?

Need ideas for implementing any or all of these tips?  Email me for suggestions.