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Pumpkin Spice Overnight Oats

As we roll into the autumn season, it is time to start switching gears from light summer foods like cucumbers, zucchini, and berries to foods that create more warmth and comfort like squash and apples.

Because getting a nutritionally balanced breakfast can be a challenge for many of us, overnight oats have become a popular way to pre-prepare a delicious, nutritious and quick meal. All you need is a bowl, mason jar, or mug and a few simple ingredients.

This recipe combines creamy pumpkin, with flaxseeds, oats and protein for a yummy breakfast treat loaded with nutrients.

Pumpkin Spice Overnight Oats

Ingredients:

  • 1/2 cup nonfat milk (or unsweetened nondairy milk)
  • 1/4 cup pumpkin, mashed
  • 1/4 cup carrot, grated (if desired for extra crunch)
  • 1/4 cup steel cut or old fashioned oats*
  • 1 serving vanilla protein powder, pick your favorite
  • 2 tablespoon flaxseeds, ground
  • 1/2 teaspoon pumpkin pie spice (or to taste)

Directions:

  • Combine all of the ingredients in a bowl or mug ( I love using mugs in the fall/winter months. They make me few instantly warmer).
  • Cover and refrigerate overnight or at least 3-4 hours.
  • In the morning, add additional milk or Greek yogurt to thin the mixture if necessary.
  • Enjoy cold or cover and warm in the microwave 30 seconds if desired.

*Be sure to use steel cut or old fashioned whole grain oats to get the best consistency and the most nutrition.

Now, if pumpkin spice isn’t your thing don’t worry. I’ll be back next week with a delectable apple pie overnight oats recipe.

Until then, have a happy, healthy day,


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Start Practicing Good Nutritional Habits Now to Prevent Holiday Weight Gain

It’s the first week of September and while it may seem a bit early to start talking about the holidays (and the dreaded holiday weight gain/nutritional slump), NOW is the perfect time to start practicing good nutritional habits that can help keep you on track with your healthy eating plan through the holidays.

For most of us, the holidays bring a plethora of delicious treats and foods we love. Whether its turkey and stuffing, pumpkin pie, gingerbread man cookies, or a big helping of turducken there is always something to delight our tastebuds. The good news is, it is ok to enjoy your favorite holiday foods, so long as you do so in moderation.

Over the next few weeks, we are going to build up a set of habits that will allow you to enjoy with holidays without feeling deprived but still keeping your healthy eating in check.

The first “habit” I am going to interlude to you is portion size. In a world of super-sized everything it can be tough to know what an appropriate portion size looks like.

This infographic from Precision Nutrition will help you learn what a portion should look like without having to carry around a scale and measuring cups.

Get familiar with it, download it if you need to, and over the next few week practice this method proper portion sizing. Keep your food choices the same as you normally would, you don’t need to worry about limiting or removing food right now. As always if the portions leave you feeling stuffed or uncomfortable adjust them down as necessary.

Learning a new skill can be hard, so go easy on yourself especially if you are new to monitoring your portions. Allow yourself to make a few mistakes and try to improve your habit a little bit each day.

Have fun, play and enjoy the process!

the-best-calorie-control-guide-infographic-tablet.pdf

If you want more information on what good nutritional habits you can develop to help you lose weight, look fabulous, and feel more energetic, I can help.

Contact me for a complimentary 15 minute nutritional review at achievewellness@ymail.com.


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What Can You Do This Week to Move in the Direction of Your Goals?

What do you want to accomplish this week in relation to your goals and what actions can you take to help you get there?

Do you want to lose weight?
If so, commit to engaging in some form of purposeful exercise (running, taking a fitness class, lifting weights, etc) for 2-3 hours this week.

Are you saving to buy a house?
Try saving a few dollars by making coffee at home or packing your lunch once or twice this week.

Are you looking for your soul mate?
Then get out on the town and start meeting people, join a group or charity that interests you, or list out what qualities your soul mate will possess.

Make a commitment right now to take some form of action at least 3-4 times this week that will help propel you toward your goals. Be bold and make your commitment public by leaving it in the comments below.

Here is mine: I am committed to talking to 4-5 people about my lifestyle and nutritional coaching program!

Have a happy, healthy week!


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What Can You Do This Week to Move in the Direction of Your Goals?

What do you want to accomplish this week in relation to your goals and what actions can you take to help you get there?

Do you want to lose weight?
If so, commit to engaging in some form of purposeful exercise (running, taking a fitness class, lifting weights, etc) for 2-3 hours this week.

Are you saving to buy a house?
Try saving a few dollars by making coffee at home or packing your lunch once or twice this week.

Are you looking for your soul mate?
Then get out on the town and start meeting people, join a group or charity that interests you, or list out what qualities your soul mate will possess.

Make a commitment right now to take some form of action at least 3-4 times this week that will help propel you toward your goals. Be bold and make your commitment public by leaving it in the comments below.

Here is mine: I am committed to talking to 4-5 people about my lifestyle and nutritional coaching program!

Have a happy, healthy week!


Leave a comment

What Can You Do This Week to Move in the Direction of Your Goals?

What do you want to accomplish this week in relation to your goals and what actions can you take to help you get there?

Do you want to lose weight?
If so, commit to engaging in some form of purposeful exercise (running, taking a fitness class, lifting weights, etc) for 2-3 hours this week.

Are you saving to buy a house?
Try saving a few dollars by making coffee at home or packing your lunch once or twice this week.

Are you looking for your soul mate?
Then get out on the town and start meeting people, join a group or charity that interests you, or list out what qualities your soul mate will possess.

Make a commitment right now to take some form of action at least 3-4 times this week that will help propel you toward your goals. Be bold and make your commitment public by leaving it in the comments below.

Here is mine: I am committed to talking to 4-5 people about my lifestyle and nutritional coaching program!

Have a happy, healthy week!


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Eating Mindfully Can Help You Reach Your Health Goals

Whether your goal is to lose weight, improve your health markers (cholesterol, blood sugar, etc.), or just to feel more energetic and healthy, good nutrition is the best way to achieve your goal.

While having a solid nutritional plan is the best way to achieve your goal, just being in tune with and aware of your nutrition can make a big difference. That’s why I find mindful eating a great way to get in touch with what and why you are eating.

With mindful eating, you take the time to focus on not just what you are eating, but why you are eating, and how the experience makes you feel. Mindful eating gets you in touch with your personal hunger cues, improves your ability to taste your food, and makes the eating experience more pleasurable.

So, how do you practice mindful eating?

The first step you should take when eating mindfully is to get quiet. This may mean eating alone at first to avoid distractions or getting away from your desk or office. I had a friend that regularly ate lunch in her car so she could have time to herself to eat. Think of meal time as a type of meditation, connect with the experience, eat slowly, and enjoy it.

Once you have gotten quiet and focused, ask yourself:

  1. “Am I hungry?”

If your stomach is growling, you feel weak or shaky, you are irritable, or have a headache then you are probably hungry. If not, then perhaps it is better to wait until you are truly hungry. Now, this does not mean skipping meals or starving yourself. However, as you get in touch with what physiological hunger feels like, you will be better able to take in nutrition when you body needs it.

  • 2. “Do I want to eat?”
  • Sometimes our habits and emotions get the best of us and we eat because we think we are supposed to, “Hey, it’s 4pm it must be snack time”, “I haven’t eaten for 3 hours I’m not hungry but I better eat something anyhow”, or “Damn, that meeting was really stressful, I need a candy bar.” In these cases asking ourselves if we really want to eat or are simply responding to habit and emotions can keep us from making poor nutritional choices.
  • 3. “Does this food choice support my goals?”
  • If your goal is to lose weight, eating a big bowl of popcorn and a box of chocolate covered raisins at the movies is not the best way to achieve your goal. Likewise, having a burger and fries won’t help your reduce your cholesterol. Asking yourself if the food choice supports your goal reminds you of what you are working so hard to achieve and can stop you from making a poor choice. If, after you ask the question, your response is to still eat the food then you must be willing to accept responsibility for the choice. Looking great in those jeans or ice cream, which is more important?
  • Once you have started eating, focus on the experience. What does the food taste like, what’s its texture, how does eating make you feel, are you enjoying it? Eat slowly and consider these questions as you go along.

    Every few bites, stop and ask yourself, “Am I satisfied?” If you are then stop eating. If your answer is, “no”, then take a few more bites and ask again. Remember, it takes 20 minutes for your body to register fullness so take your time.

    Eating mindfully takes work, and it is likely you will not be able to do it with every meal especially in the beginning. Start slowly and shoot for practicing for 2 meals every day.

    If the process seems overwhelming, that’s ok. Start slowly with 1 thing at a time. Perhaps you can find a quiet distraction free place to eat and just do that for a few days. Next you can ask yourself 1 or 2 of the questions. Once it is your habit to check in before eating, then you can move on to another question or step. Progress at your pace. The key objective here is simply to create awareness of your eating in relation to your goals. Do not obsess over it, make it fun, enjoy eating!

    If you need help building your nutritional plan or if you would like help learning to eat mindfully, I am here to help. Email me at achievewellness@ymail.com for a complimentary 15 minute consultation.

    Have fun and as always, Have a happy healthy day.


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    We’re Growing!

    Achieve Wellness is growing and I am looking to add a few new clients to our nutritional guidance program.

    This program teaches participants simple, effective lifestyle changes that can put you on the road to the best body and best health of your life. And thanks to the techniques you learn in the program you’ll learn how to stay there. No fad diets or short term results here. In fact, this is a long term program that progresses you slowly so you have time to absorb and master your new habits. If you are in a rush to lose weight, this is not the program for you.

    If you are interested in finding out how you can finally learn to live a healthy life rather than diet, click the link below and fill out our “New Client Survey”. Space in the program is limited, so don’t wait too long.

    Yes, I am ready to get healthy!

    What do you have to lose (except a few pounds)?

    Thank you and have a happy healthy day.


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    Take 1 Small Step

    When was the last time you actually sat down and thought about your goals, let alone made any progress towards them?

    If you are like many of my clients, you set a goal, you may even write it down, and you work at it for awhile. Then life happens and the next thing you know you have gotten no closer than when you started.

    Today, I am encouraging you to pick 1 of your goals and take an action that moves you in the direction of that goal.

    For example, if your goal is to lose weight, take time today to figure out how much weight you want to lose, when you want to lose the weight by, or try taking a walk at lunch time, or adding more vegetables to you diet. You don’t have to do everything just pick 1 small thing.

    The same is true if your goal is to get a new job. Make some time today to review and update your resume, write down specifically how you want your new job to be, look at job boards. If you need more education for the new job, research schools or training programs. Just do 1 little thing that moves you down the path to your new career.

    The action you take does not need to take a lot of time, require you invest money if your not ready/able, or leap in with both feet. The key is to simply take a small step that moves you forward. Don’t get obsessed or stressed over the process. Make it a fun adventure. Enjoy the journey.

    Once you have taken 1 small step, see if you can make it a habit to take 3-4 steps each week or even every day.

    Remember, even the tiniest step toward you goal is better than no step at all.

    If you need help taking steps toward your goal, either because you don’t know what steps to take or you don’t know how to create your goal, I would love to help.

    Contact me via email at achievewellness@ymail.com for a complimentary 15 minute life coaching session to help get you on track and moving forward.


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    Thank You Thursday 


    What and who are you grateful for in your relationships?  Take some time today to write out your list.

    Don’t forget to “Like” us on Facebook.  Thank You in advance!


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    Tuesday Tip of the Week – 3/13/2018

    Leaving your meals to chance can result in poor nutritional choices.

    To avoid making a food folly, spend a few minutes in the evening planning your meals for the next day.  Take out any items that need to thaw, make sure you have all the ingredients you need, and portion out meals and snacks.

    Even if you have to make some adjustments, with a little preplanning you will be more likely to stay on track with your nutritional goals.

     

    If you need help coordinating your meal plan, I can help.  Contact me at achievewellness@ymail.com for a free email consultation.