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  • Fitness, Get Healthy!, Healthy Living, Wellness

    Common Exercise Obstacles

    Like any new change, increasing your exercise routine can be hard to stick with it. Determine what your obstacles are, think about small steps you can take and develop a strategy to overcome them. In time, this will become your new normal.

    Not Enough Time

    Schedule time in your calendar to work-out just like you would a meeting or appointment.  You can also add short ten-minute walks or other activity three times during the day if you don’t have time for a full workout.

    Exercise is Boring

    Choose activities you enjoy! You don’t have to just run on a treadmill to get a good workout. Go on walks with friends, enroll in a swim class, or go to group workout classes.

    Self-Conscious of Appearance

    Don’t get negative with yourself! Focus on your strength after your workout and all the benefits you’re gaining. You can also avoid the crowd by running in the mornings or doing an exercise video at home versus going to a gym.

    Too Tired

    Regular exercise will give you energy! Try working out first thing in the morning or pack your gym bag and head straight to the gym after work so you don’t have a chance to go home and get comfortable on the couch.

  • Fitness, Get Healthy!, Healthy Living, Wellness

    Mindful Eating

    Mindful eating is all about being aware of the foods you are consuming. It involves tuning into your thoughts and emotions towards foods and allowing your body to tell when you are hungry not your feelings.

    • Some tips on mindful eating:Put the fork down between each biteDrink water before and during your meal

      Turn off the TV and focus on what you are eating

      Eat at the table and from a plate (not a bag)

      Taste your food and enjoy all the flavors and textures

      Eat your favorite food last

      Plan for tomorrow

  • Bariatrics, Basics, Blog, Cancer, Diabetes, Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Meal Plan – Batch Cooking

    Batch cooking ideas!
    Designate a day ~ make it a family event

    Prepare large quantities of individual foods for the purpose of using them in different ways throughout the week. This saves time spent cooking during the week.

    Examples of batch cooking:
    Prepare large batches quinoa or rice, roast a large tray of vegetables, tofu, or meat at the start of the week to use for salads, stir-fries, scrambles, or grain bowls.

    Use your freezer. Cooking certain foods or meals in large batches and freezing them for later is a great way to save time, reduce waste, and stretch your food budget.

    You can freeze simple staples like broth, fresh bread, and tomato sauce, or for entire meals, such as lasagna, soup, enchiladas, and breakfast burritos.

    Pre-portion your meals into individual containers is an excellent meal prep strategy, especially if you’re trying to watch portions.

    Pre-portion made easy:
    Prepare a large meal that contains at least 4–6 servings. Portion each serving into an individual container and store them in the refrigerator or freezer. When you’re ready, simply reheat and eat.