There’s something special about the warmth of springtime, don’t you think? It’s not that the sun has been absent during winter; rather, spring stirs up a renewed zeal for life and propels us into action to revive and reinvigorate our environment, even in the midst of a pandemic.

So, that “spring cleaning spirit” is in the air. It’s not a new concept by any means, but perhaps you’ve not seriously considered spring cleaning your entire life. I’m here to encourage you to use this season as a springboard for reevaluating the old and ushering in the new. Just the thought of it feels so natural and satisfying!

If you’re wondering what to do and where to start in order to spring clean your life, here are some suggestions.

Clean and clear

I know this is the tip you expect the most at this time of year, but decluttering your living space and giving it a good deep clean can change the entire feel of your home. Renewing your sacred space can rejuvenate you in many ways, stirring up a lighter, happier feeling as the sunshine rolls in with spring. So tuck away all those winter clothes, give your living space a refresh and start spring on a clean and clear footing.

Finesse your fitness

Have you been stuck in the same old fitness routine all winter long? It can get monotonous, not just for you but for your muscles because they get too used to repeating the same movements. Shake things up by taking a new class, searching for a new workout video online, or jogging down a new trail. I’m sure you’re eager to spend more time outdoors in the warmer weather, so switching up your exercise regimen will do you good on many levels.

Remove negativity

Whether it’s negative people in your life or bad habits you’ve been meaning to give the boot, use springtime as an opportunity to get rid of anything that has been bogging you down. What comes to mind immediately when you read this sentence? Chances are, that’s precisely what you need to work on releasing. As you do this important work of releasing negativity, make sure to replace the negatives in your life with positives.

Disconnect more

When you aren’t at work, be intentional about taking time off from technology as much as possible. Use the time to connect with people face-to-face. Meet your friends for lunch, read a book, explore a new part of your city, or find other creative outlets that will keep you from being glued to a screen. You’ll feel so much happier when you do. Even if you start by allotting a set amount of screen-free hours per day, you’ll be making a huge difference in your relationships and happiness levels.

Eat better

Spring is an ideal time to give your eating habits a makeover. Take notice of how you feel on a daily basis. Are you feeling energized by what you eat? Sluggish? Exhausted by mid-afternoon? Your food choices are a main component of the answer to any of these questions. If you realize that you’re more sluggish than energized, incorporate more whole foods into your daily routine. Phase out the processed foods one by one, replacing them with healthier options.

A better budget

Living paycheck to paycheck is a reality for many people, and it’s become much more so over the last year. Unfortunately, it isn’t always easy to fix monetary challenges, but use this new season to pinpoint areas where you can make incremental changes with regard to your funds. Review your financial situation and see which expenses can be cut, how you can increase your savings for a rainy day, and how you can give back to those in need.

Something new

I’m sure you have a few hobbies you enjoy, but spring might be the perfect time to welcome new, interesting pursuits. Join a painting or cooking class, learn a new language, or delve into something you’ve always wanted to try. It’s invigorating to fuel our quest for creativity. And above all, treat yourself. Indulge in activities that make you come alive, spark creativity, and engender playfulness.

What’s at the top of your “spring cleaning my life” list of priorities?

There are few things more pleasant than a leisurely weekend morning, during which you’re wrapped up in your favorite cozy robe, cooking your favorite breakfast foods to enjoy with your morning tea or coffee. 

That weekend mellow flow is great, isn’t it? However, the other five days of the week are typically busy mornings during which we aren’t granted that luxury. 

Choosing a healthy breakfast when you’re hustling to get to work can prove to be tricky, which is precisely why I wanted to share with you some quick yet healthy breakfast recipes to make busy mornings less stressful.

Quinoa Fruit Salad

I believe that some of the best breakfasts are the ones that are ready for you when you wake up.  That’s why I absolutely love this quinoa fruit salad.  You can make it the night before, open the fridge in the morning, and dig right in.  No cooking or waiting involved.  Perfect for those busy mornings when you’re tempted to skip breakfast!

Recipe

Pick 4-5 different fruits that you enjoy.  My favorite mixture is raspberry, kiwi, peaches, and pineapple.  Combine chopped fruit into a bowl and stir.  Stir in cooked quinoa at an appropriate ratio; you don’t want too much or too little.  Drizzle with honey and freshly squeezed lime or lemon juice.  Stir together and refrigerate.

Smoothie Bowl

Some mornings, you don’t quite feel like eating breakfast.  When you feel like your only options are skipping breakfast or forcing yourself to eat, there’s a great in-between choice: smoothies.  With a smoothie, you’re able to feed your body the nutrients it needs, while avoiding the heavy feeling you may get after eating.  If you have time to sit down and eat, you can also create a breakfast bowl out of your smoothie.

Recipe

To save time, you can portion all of your smoothies for the week in mason jars and keep them in your refrigerator.  That way, you just empty the contents of one mason jar into your blender, and breakfast will be ready in less than two minutes.  A good ratio when making smoothies is 1 cup leafy greens, 1 cup almond milk, 1.5 cups fruit of choice.  Toss in extras like chia seeds, flax seeds, protein powder, or cacao powder.

Energy balls

You’re going to wonder whether you’re eating breakfast or dessert! These energy balls are truly delicious and very filling.  They are packed with protein and healthy fats, so you only need to eat a few in order to feel satiated.  Plus, they’re easy to grab and go on busy mornings as you run out the door.

Recipe

Ingredients:

• 1 cup finely ground peanuts
• 1 cup pitted dates
• 1/2 cup almond butter
• 1 tablespoon cacao powder
• 1 tablespoon honey
• 1/2 tablespoon chia seeds
• 1/4 teaspoon cinnamon

Directions:

• Grind peanuts first in a blender, then add the pitted dates. 
• Thrown in the other ingredients and blend everything together. 
• Scoop out the mixture, roll it into balls, and refrigerate for 30 minutes.

Breakfast burrito

Breakfast burritos are a fantastic way to pull together something yummy from leftover veggies. Throw in an egg or tofu, fresh herbs, and salsa, and a hearty breakfast is served. 

Recipe

You can use any leftover veggies, but some delicious options include bell peppers, onions, mushrooms, roasted corn, broccoli, spinach, Brussels sprouts, and asparagus.  Mix with scrambled egg or tofu, and sprinkle with fresh cilantro.  Place in a tortilla and top with guacamole and salsa.

English muffin

You can’t get much quicker than this: an English muffin, veggies, and seasonings. Voila: a savory and speedy breakfast sandwich!

Recipe

Toast a whole grain English muffin, slice of Ezekiel bread, or your favorite gluten-free bread.  Spread on guacamole or fresh avocado, add fresh tomato, and sprinkle with freshly ground black pepper.  If you have some extra time in the morning, try sautéing a whole Portobello mushroom cap in olive oil.  Place it inside of your English muffin to create a breakfast sandwich, and add guacamole. Delicious!

What are some of your go-to quick and easy breakfast recipes?

Photo by STIL on Unsplash

If your experience is anything like mine, you probably come to the end of a day wishing that you had another 24 hours in order to get through your to-do list. Why do we stuff our schedules like that? Believe me when I say that I know that feeling of spinning your wheels, not knowing how you’ll get it all done, and functioning in a stress-induced rush mode in order to reach the finish line each day. It’s exhausting, and it’s not good for any aspect of our health–mental, physical, or emotional.

Learning–and implementing–some productivity and prioritization hacks has assisted me tremendously in getting my time and energy under control. I want to share some of those tips with you today in hopes that they will be of help to you, too.

Take your power back from the chaos that wants to rule your day-to-day life by learning to prioritize.

Prioritize your personal space

Clearing away the clutter from your personal spaces is a powerful first step as you prioritize. Start by decluttering specific areas within your home that feel especially overwhelming. You can then carry that decluttering energy to your desk at work, to your car, and to wherever else you see physical chaos that affects you personally. You’ll enjoy the feeling of calm and control that surfaces once you prioritize bringing your surroundings into a more settled and peaceful state.

Make a list that works for you

We all have different ways of making lists work to our benefit. Some people (myself included) love writing out our planned activities on paper; others love making digital lists on their phone or computer. Choose your favorite form of information collection and list everything that comes to your mind that you need to do. Then, organize that list by short-term items, medium-term items, and then long-term items.

Prioritize the urgency and time limits of your listed items

Next, you’ll have to determine what MUST be done urgently. This is the hard
one, for we all know that all the things seem to be essential—but they’re not. Rank them in terms of what absolutely can’t wait, like that report for your boss that needs to be ready for the morning meeting, or returning a call this afternoon on the way home to your best friend who is going through a serious health challenge. Adding urgency and timelines makes it easier for you to prioritize what absolutely needs to get done–and what can truly wait.

Free up your brain from overload

We stress out so very often because we leave it up to our brain to remember every last detail of our lives. Our brains weren’t made to work overtime like that! Give yourself a break and schedule your activities in your planner. For example, instead of making yourself try to remember to order the cake for your daughter’s birthday and send the invites, add those things to your written schedule so that you can free your mind to work on challenges that require problem-solving, not reminding. In situations like this, creating margin is essential.

Prioritize 5-minute items

Some things on our schedules literally take 5 minutes of our time to complete. They are no-brainers and can be cranked out with the quickness. Get them out of your way first; that way, they are eliminated from your schedule and you are freed up to prioritize items that call for more thought and time. Think of the relief you’ll feel when you take those 5 minutes to get the easy-peasy stuff done! Crossing things off of your list psychologically motivates you to keep going, so roll out those small tasks and watch how the rest of your day runs smoother.

Create a routine

The hardest part of getting anything done is actually starting it. Given that it can be a challenge to get the ball rolling, it might come in handy to prioritize your daily routine. There are certain things you must do every day and week, so get them on the schedule so that they are handled at the appropriate time.

For example, you know that you have to respond to messages from clients. Pick a time to do it in the morning, crank out your responses, and then set another time slot for handling additional inquiries. This way, you’ll complete your work without constant interruptions.

As you prioritize more of your life, you’ll feel like a weight has been lifted off your shoulders. You’ll become more productive, your stress level will diminish when it comes to pending activities, and you’ll find that you have more time for the events and people you really want to be involved with.

What needs to be prioritized the most in your life right now? How will you go about doing it?

Photo by kazuend on Unsplash

I honestly feel like the years have wings and literally fly by. The year 2018 was no exception. I mean, wasn’t it just January a while ago? Yet, here we are in January again. We get wrapped up in our work, family life, schedules, and activities, and before we know it, we’re making holiday plans again with our loved ones.

The same goes for New Year’s resolutions.  We proudly proclaim them at the beginning of each year with the best of intentions.  We really mean to accomplish them, but nearly all of them fall flat before Spring even hits.  Heck, I’ve learned to not go to the gym in January because of all the resolutionistas (yep, it’s now a word) working out their new gym membership with fear and trembling. By February? The gym is all mine. No resolutionistas in sight.

There are many reasons why we fail at effectively implementing our resolutions.  Perhaps the most important reason is that we often haven’t given enough serious thought to what we’re planning on committing to. To stick with your resolutions, you’ve got to be realistic about your goals, and to be totally honest, most of us don’t squarely look our resolutions in the face and determine whether they’re really doable.

Here are some tips for creating resolutions you’ll actually keep. This way, when New Year’s Day 2020 rolls around, you can make new resolutions instead rehashing the same ones year after year.

1. Set up a reward

Whatever you’ve decided, be it weight loss or quitting smoking–or both—you’re more likely to make a positive change in your behavior if you have a reward awaiting you. For example, simply stating that you want to lose weight is a resolution without direction. How will you reward yourself for losing a specific amount of weight; say, 20 pounds? A cruise? A special handbag? Decide on a reward, and create checkpoints along the way to the intended goal of the resolution. And, please, make sure that your rewards are not related to food!

2. Pair up with your pals

Getting together with friends to better yourselves is an excellent way to build up your new good habits. Co-opt your BFFs as you work on your plan to implement your health and wellness resolutions. Whether it’s taking a class together at the gym or learning a new craft like painting or pottery, teaming up with your friends will make it much more likely that you won’t flake out or give up on your stated goals.

3. Keep a written record

Speaking of stated goals, writing down your resolutions provides concrete proof (receipts, if you will) of your decision to pursue a specific course of action. Seeing those resolutions in black and white is a stark reminder that you have made a commitment to make them a reality. In fact, I’d encourage you to start keeping a journal in which you write daily about your progress in sticking to (and achieving and maintaining) your resolutions.

4. Divide your resolutions into tangible goals

If you’re serious about achieving your resolutions, break them down into tangible, practical steps that will get you to your ultimate goal. So, if your goal is to lose 50 pounds, write down what you’re going to do daily to release that weight. One incremental step might be to commit to 15 minutes of exercise per day. After that goal is achieved, you can then increase the exercise time to perhaps 30 minutes. Another practical step could be to commit to swapping out two unhealthy food items every week for healthier products.

5. Share your resolutions

If you really want to succeed, tell your friends and family about your resolutions early in the New Year. Who knows? Some of them might be thinking of pursuing the very same goals! Letting others know what you plan to do creates accountability and support for your decisions. It’ll also will encourage you to stay the course when you feel like throwing in the towel.

Don’t let another year of unresolved resolutions fly by! Make 2019 your year in which you turn your resolutions into reality. Those resolutions–and that reality–are entirely within your reach. Go for it! 

What are you excited about achieving in the new year with regard to your health and wellness?  Let me know in the comments! 

P.S.:  In a little over a week, my 5-Day Detox for Beginners gets started. 
We’re done with the holiday eats and treats, and now it’s time to get our body, mind, and spirit back in proper working order. Come January 14-18, 2019, that’s exactly what we’ll be doing. My promise: you’ll feel better AND look better. Welcome to the new and improved you!

Ready to join me? Click here for more info and to register.

More than 50 children have died from the flu virus during the 2017-2018 flu season, which began in October and is considered the worst since the 2009 swine flu epidemic.  Although flu season peaks between December and February, health officials fear that there’s more to come. 

The flu is a contagious respiratory illness caused by the influenza virus, and conventional treatment is antiviral drugs and vaccines, some of which can cause allergies and other severe side effects. Its symptoms are sometimes similar to those of a cold, such as fever, a cough, a runny nose, headaches and muscle aches, and general malaise, but the cold can also manifest as congestion, sore throat, and sneezing,

So, how do we fight flu and colds without resorting to prescriptions? We certainly can carry out nonpharmaceutical interventions (NPIs), such as staying home when sick, covering your mouth and nose when you sneeze, and washing your hands more often. However, I’d like to share a dozen natural remedies to that can help combat colds and flu.

Apple Cider Vinegar

A tablespoon of apple cider vinegar (or lemon juice) in a glass of water several times daily helps to alkalize the body and kill bacteria and viruses.  Some people gargle first with the mixture and then swallow it.  You can add baking soda, ginger juice, cranberry juice, and even some stevia to sweeten the deal.  

Vitamins C and D

Consider taking 1,000 milligrams of Vitamin C (ascorbic acid with bioflavinoids) at least three times daily and 5,000 milligrams of Vitamin D daily to recover from flu or a cold.  Vitamin D tamps down the inflammatory response of the immune system to the flu and helps lower the rate of pneumonia and other deadly complications. Eat more Vitamin C-rich foods, including citrus, berries, and, surprisingly,  dark leafy vegetables; and if you can, get some direct sunlight for Vitamin D.

Elderberry syrup

Elderberries, also known as sambucus, are well known for boosting the immune system,  reducing bronchial inflammation, treating the flu, and relieving sinus pain. They are loaded with the anti-inflammatory anthocyanin and flavonoids, and elderberry extract efficiently combats more than 10 strains of influenza. I’ve tried store-bought elderberry syrup but much prefer my friend Tricia’s recipe for homemade elderberry syrup.  I take two tablespoons in water daily during flu season.

N-Acetyl-L-Cysteine

N-Acetyl-L-Cysteine (NAC) is a powerful antioxidant that protects and supports the immune system against flu and colds. NAC is crucial for replenishing and maintaining the level of glutathione, the master antioxidant that supports the liver and lungs.  It helps decrease the severity of respiratory attacks and helps to thin bronchial mucus.  Aim for between 600 and 1,800 milligrams daily, but you can go up to 2,000 milligrams if necessary.

Zinc

Zinc is great when flu and colds hit, as it strengthens your immune system and acts as an anti-viral.  Don’t take this mineral for more than a week consecutively, but in that time, supplement with between 50 and 100 milligrams daily.  Bone up on zinc-heavy animal protein like chicken, pork, beef, and lamb, as well as plant-based choices like wheat germ, spinach, pumpkin seeds, and nuts.

Essential oils

More people are discovering the efficacy of essential oils in fighting flu and the cold.  Some people rub peppermint and eucalyptus oils–both great for relieving congestion–on the neck and on their foot soles before going to bed.  Frankincense is also an immune system booster, and oregano and clove are excellent anti-bacterial and anti-viral oils.  You can diffuse these oils, use them topically (added to carrier oils), or inhale them directly or with steam. 

Respiratory teas

Olbas Instant Herbal Tea contains almost two dozen herbs, including peppermint, thyme, star anise, and eucalyptus.  Its granular formula dissolves in hot water to bring warm comfort to stuffy nasal and bronchial passages.  Breathe Easy boasts peppermint, eucalyptus, ginger, fennel and licorice among its healing ingredients.  Several cups of these flavorful teas each day are a great, natural way to tamp down flu and cold symptoms

Homeopathic remedies

The principle behind homeopathic remedies–using “like” to heal “like”–may seem strange at first , but it works.  At the first signs of flu or a cold, I grab Oscillococcinum, which cuts the duration and severity of symptoms.  You just shake the pellets in the tiny tube under your tongue and wait for them to melt.  Other products by Boiron that help me fight flu, colds, or sinus/allergy symptoms are Cold Cam, Sinusalia, Mezereum, Sabadil, and Roxalia.

Grapefruit seed extract

Grapefruit Seed Extract (GSE) is perfect for getting rid of nasal pressure, pain, and congestion.  It’s made from the seeds, pulp, and membrane of grapefruit and works as an anti-viral and anti-bacterial remedy.  Vitamin C and other nutrients help to eliminate infection and reduce inflammation.  Use a nasal spray with GSE as the main ingredient several times daily, or add a few drops of GSE to water with sea salt and irrigate your nasal passages.

Neti pot

The neti pot is a device rooted in the rich and vibrant Ayurvedic tradition.  You simply add salt and water to the miniature teapot-like vessel and pour the mixture through the spout into one nostril and let it run out of the other one.   It’s great to get rid of pollen, excess mucus, bacteria and nasal dryness that can worsen congestion and nasal pressure.

Olive leaf extract

Olive leaf extract (OLE) is uniquely equipped to combat itchy, sore throats.  OLE contains a number of powerful antioxidants like oleuropein and hydroxytyrosol, as well as polyphenols and flavonoids, and its antiviral strength makes treating viral infections like the flu, as well as the common cold, an easy job.  I use an OLE throat spray several times  a day as needed, but you can also opt for the olive leaf oil or capsules. 

Honey and lemon

Honey’s antibacteral properties, as well as its vital micronutrients like potassium, calcium, manganese, and copper, help restore health to the respiratory tract, and its sweetness soothes the throat.  Lemon is rich in Vitamin C and is anti-bacterial and anti-viral.  Some of us add a tiny bit of rum to this concoction. The health benefits of the rum?  Not sure.    Cayenne pepper is added sometimes to help thin mucus, reduce fever, and cut back on congestion.  Drink this at least twice daily when a cold/cough is looming.

Echinacea

This anti-inflammatory, immune-boosting herb should be taken at the first signs of a cold.  Taking 1,000 milligrams in capsule form two to three times daily will put your flu/cold on notice, but you also can take 900 milligrams of it in a tincture or as a tea several times daily.

What does your anti-flu/cold arsenal look like? Which of these remedies are your favorites?  Which are new to you?

The best-laid health plans can be derailed by a pantry that isn’t stocked in favor of your health goals.  You know the type of pantry I mean: full of chips, Ramen noodles, cookies, sugary breakfast cereals… yep.

Ruthlessly clean out your pantry

Go shelf by shelf and read labels, noting which foods are full of undecipherable ingredient names or are sky high in salt (chips), sugar (soda, sweetened drinks, candy), and fat (cookies, packaged muffins, cake mixes). 

I know; you’ll have to say a fond farewell to many of your comfort foods, but if your goal truly is to be healthier and happier in 2018, it’s a no-brainer to say bye-bye to your darlings.  Some of the culprits you’ll want to part company with:

• White rice, white flour, and white sugar
• Salty, fried, snack foods like potato chips and corn chips
• Canola and other unhealthy vegetable oils
• Sugary cereals
• Canned soups, especially the creamy/salty ones.

Ditch them without mercy.  You can thank me later.

Choose your new pantry food judiciously

As you face an almost empty pantry, rethink what ought to take up residence there.  Start by stocking up on the following five categories of foods:

Adopt Traffic Light Eating, pantry style

Dr. Bill Sears of the Dr. Sears Wellness Institute created the Traffic Light Eating concept, which uses the analogy of traffic lights to assess the value of a specific food item. The concept can also be applied to the foods we put in our pantry.  So, “green light” foods like fruits and vegetables are low-calorie, nutritious whole foods, and we can fill the pantry with as much of them as we like.  “Yellow light” foods, such as whole grain pasta and rice, nuts and seeds, and olive and coconut oils, are okay in moderation, so they shouldn’t dominate your pantry.  “Red light” foods like cookies, candy, chips, and white bread are a no-no if we’re serious about eating well.  

Stock up on these healthy pantry staples

• dried beans and lentils
• canned no-salt-added beans
• whole grains
• whole grain pasta
• rolled and/or steel-cut oats
• canned no-salt-added diced tomatoes
• low-sodium vegetable broth
• unsweetened almond milk
• tamari
• tahini
• no-salt-added almond butter
• raw almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, and sesame seeds
• dried apricots, dates and raisins
• Dijon mustard
• apple cider vinegar
• nutritional yeast

Where are you at with your pantry rehab?  Which food items will be the hardest for you to part with?

New Year’s resolutions.  Have you started thinking about what yours will be for 2018? Or do you prefer to choose a word that will guide your activity in the new year?  

Whether you’re pro-resolutions or pro-word-for-the-year, most of us begin with the best of intentions, don’t we? We launch into them with the desire to better our lives, and our health in particular. 

And then it happens. Somewhere around February or March, everything peters out, and you realize you’re yet again fumbling and not quite making the mark with your resolutions or words.  I chose a word for the year about five years ago and struggled after a certain point to keep it going, so… been there, done that.     I also recall how eerily empty the gym can get by mid-February when all the people with good intentions at the start of the new year find that their “can do” and “will do” are petering out.

So, before that determination to prioritize your health gets relegated to the back burner, let’s talk about how to keep the fire burning and to be more consistent in exercising in the new year.

You need a ritual

It is said that it takes three weeks to make or break a habit. So for the next three weeks, create a routine around the specific types of exercise you intend to practice. Do them at the same time every single day. For example, take a 10-minute walk around your office building every day after lunch.  I mean, who doesn’t want to get away from their desk for 10 minutes, right?    Or, decide to do a 15-minute strength training workout at home as soon as you wake up.  It might mean laying out your exercise gear the night before to make sure that there’s one less excuse to get your butt into workout mode in the morning.  You can then build upon those rituals, but creating a solid, doable exercise habit will make the ritual stick.

Start simple

If you focus on a less challenging goal, chances are you’ll be more willing to take more significant steps toward your objective. So, say you decide to do 2 minutes of squats at your desk while you’re on hold on the phone. Or you could decide to do a 10-second wall sit when you’ve accomplished some of the harder items on your to-do list.  Guess what?  You’ll be more likely to exceed 2 minutes with those squats, and before you know it, a 30-second wall sit will become easy like Sunday morning for you.  The key is to start simple and build upon that foundation. That way, you’ll be even more likely to keep increasing your reps or time each day.

Keep coming back

Objects at rest tend to stay at rest, and objects in motion tend to stay in motion. This is the law of kinetic energy. By this
logic, if you keep moving and driving yourself to stay active without missing your exercise time, you will continue to keep at it.  Adding repetition to your resolve to get in there daily and build muscle (or increase endurance, get more flexible, energize your body, or increase your heart rate) is a winning combination and a great return on your exercise investment.

Build your exercise habit

As soon as you tell yourself that exercising is as necessary (if not more so!) as your other habits, you’ll find that you can’t afford to miss working out. Your commitment to showing up for your zumba class will pay dividends, not only physically but mentally and emotionally as you grow stronger in your resolve to build the best possible version of you.  As your results begin to manifest as more muscle tone, less flab, more energy, and less apathy, you’ll want to build even more on that exercise habit and incorporate more fitness at a higher level.  Your body will thank you for it!

Developing a lasting exercise habit is so vital for your health and well-being. If you take the time to nurture this ritual each day, you’ll find that you won’t want to miss your exercise, and the stunning results will keep on coming.

What’s your favorite type of exercise? I’m a huge fan of walking, yoga, and rebounding on a mini trampoline.

So, you had the very best intentions/resolutions with regard to your health and wellness goals earlier in the year.  You may have bought DVDs to practice yoga at home; invested in mason jars for your salads and overnight breakfasts; and cleaned out your pantry to make room for new, healthy food.  You became a new member at your local gym and even considered signing up for a food delivery service.

But here we are, almost at the end of the year, and not many of your goals have materialized. Life got in the way, we lament. We got too tired or busy and let a day or two slide. Then, sometimes, we completely fell off the bandwagon.  Believe me, I’m dealing with the same challenges.   

What went wrong?

The missing linchpin for many of us attempting to consistently reach our health and weight loss goals is accountability. We may have the right information, tools, and goodwill, but let’s be honest: the implementation is the hard part.

Accountability means you take responsibility for your actions; you own them, whether personally to yourself or to someone else.  And it’s a crucial key to improving your health and wellness.

Accountability is more about “doing” than just “knowing.” Let’s face it:  we already know what we should be doing, but the “doing” doesn’t always happen. The gap between what you planned to do and what really ended up happening can be bridged by factoring in accountability, knowing that someone (who often may be you) is measuring or checking your actions.

What are some options for accountability?

Rethink your priorities

Perhaps some of the goals you set at the beginning of the year have diminished in importance.  Perhaps you’ve realized that you really don’t have the time or energy to pursue them.  That’s okay; there’s no way that you’ll hold yourself accountable to a practice that is no longer important to you.  Write down your top five health and wellness goals in order of importance and agree to hold yourself accountable for those self-established priorities in the new year.

Start an activity journal

Writing down the amount of exercise you do each day can increase your accountability. You can use a calendar or a blank notebook. For each day, you can record:

• When you exercised and for how long;
• The type of exercise performed;
• The distance covered or the number of sets/repetitions completed;
• The level of intensity (easy/moderate/vigorous);
• Potential improvements to be made; and,
• How you felt after completing your workout (to motivate yourself to capture that feeling again).

You get bonus points for logging what and how much you eat every day.  Apps like My Fitness Pal can help you stay on top of the nutrition/calories/portions aspects online, if you prefer to do these things electronically, but there are plenty of others. 

Use a fitness tracker

A study of fitness habits in postmenopausal women showed that a fitness tracker increased the amount of exercise they did. Two groups of women were advised to walk 10,000 steps each day and get 150 minutes of moderate/vigorous physical activity each week. One group was given a pedometer; the other was given a pedometer plus a fitness tracker. Guess how much more activity the fitness tracker group undertook each week? Thirty eight minutes more!  Using a fitness tracker increased activity, whereas the pedometer-only group saw no change.

The conclusion? The tracker increased their accountability, measurement of their activities, and their motivation to be active.

I like using the Garmin Vivofit, but I know there are now a ton of options out there, such as the very popular Fitbit, so find one that meets your needs and budget. 

Find an accountability buddy

Having someone who can hold you accountable, both with regard to food and exercise, is an excellent strategy.  You can go walking or meet at the gym with a workout buddy, or you can ask someone you trust to follow up with you every few days on your tracked activities.  Similarly, find someone with whom you can check in regularly to share how you’re doing food-wise.  Make sure they know your “why” and can remind you of it when you need to hear it again. Have them spend a few minutes reviewing your journal/tracker and give you some a loving kick in the rear end from time to time.

Hire a health coach (Pick me!)

I love supporting people who are on a path to better health. I help busy women who are looking for simple ways to lose weight, gain energy, eat smartly, and incorporate self-care.  A health coach’s knowledge, expertise, listening ear, tough love and accountability can make the difference between coming to the end of the year without achieving most of your health goals or looking for ways to create even more challenging goals for the upcoming year.  Feel free to contact me at alisonhector@gmail.com and we can talk about where you’re currently at and where you want to be in the new year, wellness-wise.

Where to start

You don’t need to exercise like crazy to improve your health and lose weight. You just need to do it regularly. Here are my recommended steps:

• Talk to your doctor before beginning any exercise program.
• Start simply, acknowledging where you’re at physically, and do a bit more every day.
• Always remember your “why.”
• If you need accountability, decide whether you’d prefer an activity journal or a fitness tracker, and use it daily. Track your exercise, as well as what you eat and drink.
• If you need an accountability buddy, ask a trusted friend or family member; or contact me in the comments here on the blog or via email.  We can have an informal chat on the phone to see how I can support your health goals. 

Do you have accountability in your quest to improve your health and wellness?  If not, which of the steps discussed above do you need to implement first?

We’re now in the midst of the six most frenzied weeks of the year.  Mid-November to the end of December can feel like a tsunami of grocery shopping and food preparation, gift shopping, house decorating, wrapping presents… 

But can I encourage you to place just one more item on your to-do list? 

Self-care.

I know; in “the hap-happiest season of all,” it’s easy to lose yourself in catering to others, but you cannot pour from an empty cup.  Especially during the holidays.  

Making time for self-care during the holidays is a wise investment for which your loved ones will thank you.  Here’s how to incorporate that vital self-care component this holiday season.

Choose your food battles wisely

Specific holiday foods are going to knock on the door of your senses and demand entrance.  Yikes!  What do you do?  Let them all the way in?  Well, what if you choose not to deprive yourself… all the while making healthy choices about what you eat?  Christmas cake?  Yes, in moderation.  Christmas drinks?  Yep, with clear-cut limits. 

If you make allowance for holiday specialties, make sure to also allow for “regular” food.  So yes, (healthy) pumpkin pie and (healthy) collard greens can both be acceptable choices.  If you’re going to someone’s home for dinner, be the one to bring a healthy dish or appetizer, like a veggie tray.  And don’t forget that soups and stews are in at this time of year.  Indulge in them heartily, and  keep processed and sugary foods to a minimum.  

If your digestion takes a hit, try some apple cider vinegar (ACV) in water, or better yet, preempt potential problems by taking a digestive enzyme and probiotics.  Keep your cravings calm with L-glutamine, which also helps cut sugar cravings, stabilize your blood sugar, and heal the lining of your gut.

Set aside adequate time to rest  

Which activities dominate late November and December?  More partying, more spending, more eating, more staying up late, and perhaps more traveling.  The first things to fall to the wayside are probably rest and sleep.  Maintain your normal sleep routine as much as you can, and if you can’t, make time for naps or down time. If your exercise routine is normally intense, you might be better served by a lighter workout, such as walking outside and getting some Vitamin D directly from the sun. And if you’re really pressed for time, a 10-minute meditation, or even one full minute of deep, cleansing breaths, will help relax your body–and your mind!

It’s important to feed your soul as well as your body at this time of year.  Your thoughts, feelings, expectations, and interactions will most likely be heightened.  For those still processing any form of loss, it can be an even tougher time.  It’s okay to bow out early from animated family chat and go listen to some music, sit by the fireside or outside (if it’s warm enough), get some extra sleep, or maybe just get quiet and read a book.

If you feel unduly stressed, you can supplement with ashwagandha, lemon balm, chamomile, or valerian root. And if sleep is elusive, some options are melatonin, magnesium, GABA, and L-theanine.

Front-load to lessen the stress

If you can plan and execute the vast majority of your holiday preparations in advance, it leaves the door open for a more enjoyable season and less frazzled, frenetic activity when the holidays arrive. 

Don’t overextend yourself.  Plan out what you need to get done, and then choose which activities you can delegate to a family member or friend, which ones you can delay, and which you can drop.  Don’t get caught in the hustle and bustle of the season; it’s a trap!

Set specific dates by which you can complete holiday tasks, such as purchasing gifts or going grocery shopping.  I used to start gift shopping in July-August, so I never ended up in the malls on Black Friday because the vast majority of my shopping was already done.  But even if you do want to shop in a brick and mortar store, look for the days and times when these places are less congested, like weekday mornings.  Or, shop online! But please, keep to a budget so that you can have a pleasant January with no “spenders remorse.”

The key here is to bring a sense of calm to a time of year that can potentially be chaotic. Ask for help early, establish realistic expectations of the season, and get much of the grunt work done in advance. 

Apply the “what if?”rule

Here, I’m using “what if?” as a positive prompt to take an action that will foster self-care.  “What if I don’t follow the traditional way of doing Christmas?” “What if I opt out of attending the office party?”  “What if I don’t buy material gifts but gift people with experiences instead?”

What if? 

Consider the possibilities that a well executed “what if” could open up if you’re serious about taking care of yourself during the holidays. It will help you recognize what you want to prioritize and what really may not be that important, and that can do wonders to lessen the sense of overwhelm that can accompany the holidays.  Your “what if” also may help you shed the need to be all things to all people at this time of year.  Let self-care pull the best “what ifs” out of you!

Be around what (and who) makes you smile

What brings you the most joy during the holidays? For some people, it might be shopping for gifts for loved ones.  For others, it might be mingling and partying.  And for many more, it might be food: cooking it AND eating it!

But what if a key plank in a holiday self-care routine is to surround yourself with what makes YOU happy?  That could mean preparing recipes handed down from generation to generation; hanging out with loved ones who make you laugh your head off and stir up wonderful memories of past holidays; truly giving thanks for the blessings of the season; looking at holiday movies that evoke joy and togetherness; going caroling or inviting carolers to your home; or just window shopping and enjoying the festivities.  

Does self-care come easily to you during the holiday season?  What plans are you making to ensure that you’re taken care of at this time of year?

Planning healthy meals and preparing them are foundational tools of the healthy and happy lifestyle.  Alas, many of us haven’t always been able to stay on top of our intention to provide nutritious meals for ourselves and our families.  

Here are some typical concerns I encounter when talking to people about meal prep:

• You want to eat healthier, but you’re super-busy.

• You eat out several times a week because that’s what works for you and your family, time-wise and convenience-wise, but you probably realize that it’s not helping you achieve your health and fitness goals.

• BUT… you don’t want the extra calories, fast food, and junk food as much anymore, and you DO want to save time and money.

I definitely get it, and as a health coach, I’m here to help you! I have a simple strategy that will help you to plan and prepare healthy meals for the week.

Now, you don’t need to completely abandon the regular meals you might enjoy away from home; rather, you can use my strategy to help you eat out one or two times less often each week.

As with any lifestyle change, please start gradually so that you can build consistency. The key here is to make it easy, doable, and rewarding enough to do again and again.

Let me walk you through my simple meal prep system, and you’ll see how this can work for you.

Plan meals for the week

I prefer to do this on the weekend because there’s more time to devote to it.  I normally flip through my recipes and choose which ones I’ll make for the upcoming week. If I’m feeling overly ambitious, I’ll even pick which days to have which meals, but that’s not necessary if you’re new to meal prep. I’ll determine which ingredients I need to buy for my chosen recipes and add them to the grocery list I keep on my fridge. It’s an added benefit to include a crock pot meal–like my favorite crock pot cashew chicken–each week because it’s so easy to pull together.  Think of it:  dinner will be ready and waiting for you when you get home, and the house will be filled with rich, tempting, and healthy aromas!

Pro Tip:  

If you’re not sure that you have enough of an ingredient on hand, consider buying a backup or extra amount just in case. I’ve had times when the parsley/tomato paste/cooking wine I planned to use was a bit less than what I actually needed. Having to run out in the middle of meal prep can be very frustrating. Been there, done that many a time!

Another thing to consider is doubling or tripling the recipe(s) so that you prep and cook once, but eat the meal twice or three times. The extras can be taken to work for lunch or frozen until you’re ready to use them. That way, you just need to warm up the meal when you’re ready.

Pro Tip:

If you’re doubling a recipe, don’t forget to double the amount of the ingredients you buy from the grocery store.

Once your grocery list is ready, hop on over to the store and pick up your essentials. If you don’t have enough food storage containers for your meals, now’s the time to pick up some of those as well.  I’m partial to Ball Mason Jars, Pyrex, and Glasslock.

Pro Tip:

If you’re not a fan of washing and chopping produce, then consider buying it pre-washed and pre-chopped, or even frozen. You can make your meal prep even easier if you don’t mind spending a couple of extra dollars.

Prepare meals for the week

Once you’ve chosen your recipes and bought your groceries, let’s get to prepping some of the ingredients.

I like to set aside two to three hours on a weekend afternoon for this. Get your recipes ready, clear off your counter, and play some good music to make the time speed by.

At this point, depending on time, I’ll either prep the ingredients or pre-cook the entire recipe. Sometimes just washing and chopping produce and putting it in containers is a huge time-saver for weeknights. Or, you can make a whole meal, divide it up into portions, and refrigerate or freeze it. It’s really up to you, because the more you do now, the less you’ll have to do when you’re hungry.

Pro Tip:

There is one meal that is absolutely the easiest to plan and prepare in advance. It’s also the one that’s often the most difficult to eat at home if you’re busy.

You guessed it:  breakfast.

Planning some overnight oatmeal is a great start to any day. Simply place ½ cup of rolled oats, ½ cup of your choice of milk, and 1 tablespoon of chia or flax seeds into a mason jar or other glass container. You can even make 5 servings so that you have breakfast for the whole week. Put the lid on the container and shake it to mix up the ingredients, and leave the container in your fridge overnight. In the morning you can either heat it up quickly or even eat it cold.  The oats will have absorbed the milk. Top it with berries, chopped fruit, nuts or seeds and enjoy!

With a little planning, you’ll be able to eat healthier while you save money and cut down on calories.

This new process may take some getting used to, so if I can be of help, please reach out and let me know!

What’s your meal prep process like?  How do you plan to improve it?