ways to eat for your goals, THAT WORK.
1. eat foods you enjoy.
if you consume foods that you love, you are more likely to stay on track
2. portion sizes are key.
if you can lock this down, you've won half the battle
3. pack your lunch.
keeping track of your macros & bringing your own food will prevent you from eating off track
4. pick foods with protein & fiber
by doing this you'll feel fuller for longer
5. go mediterranean
a diet packed with veggies, olive oil & fewer processed foods may help your heart & your brain.
6. get your calories from food, not liquids
researchers have shown that swapping out sweetened drinks for water can lead to greater weight loss.
7. be flexible
having more options for what you eat makes it easier to develop a healthier lifestyle, especially one that you can stick to.
8. drink water before each meal
people who drink water 30 minutes before a meal have been known to lose more eight
9. shop when your full
don't shop hungry, you'll be more likely to buy foods not on your list due to hunger
when you don't sleep, your body craves high calorie food
11. breakfast is key
when you eat in the morning, you'll kick start your metabolism for the day
12. stop grazing
you're not a cow, stop grazing on food throughout the day, opt for a healthy snack to keep you fuller between meals
snacks under 200 calories.
mid-day hunger hitting you hard?
scared to walk past the vending machine or take a walk into the employee room?
don't worry, we've got these delicious snacks that you wouldn't believe are under 200 calories to fill your tummy, not your waistline!
have any 200 calories snacks of your own?
share with us below your favorite!
on-the-go portion control.
let's be real, food is everywhere. it brings people together, it brings comfort and it creates memories.
so why should we have to restrict or say no to dates when we are on a plan?
most restaurants have gotten pretty good with listing their nutritional values on their sites, which makes it a lot easier to track your macros.
but what if they don’t?
you can’t bring measuring cups with you everywhere, BUT what you didn’t know is that you already HAVE measuring cups attached to you…
use these tricks to measuring the food on your plate without anyone knowing!
fist = 1 cup
rice, pasta, fruit & veggies
palm = 3oz
meat, fish & poultry
handful = 1oz
nuts & dried fruits
2 handfuls = 1oz
chips, popcorn & pretzels
thumb = 1oz
nut/seed butters & hard cheeses
thumb tip = 1tsp
oils, mayo, butter & sugar
there you have it. go out, indulge & still be able to track!
the sleep ritual.
have you been finding it harder to fall asleep at night?
let's be honest, staring at the ceiling don't make it any easier.
we've come up with THREE, count em' 3, things to do nightly before you sleep.
exercise. supplement. noise.
here's a little something we came up with
we are such suckers for warm liquids before bed. try the "Well Rested" teas.
try using this Calm before you sleep. it helps to alleviate stress and with intestinal issues (ahem, digestionnnn).
you can also try using any kind of "sleepy" tea.
ever find that the quietest noise can wake you or cause you to become distracted? what about not being able to "shut off" your brain because of what lies ahead of you the next day or for that week?
We even struggle with all of this, especially nosies waking us up.
ENTER THE WHITE NOISE
our brains crave sensory input, thats why any noise or movement will wake the brain up!
white noise can help!
tell us some of your nightly rituals that help you sleep!