Struggle: “I’m so tired of grilled chicken and steamed broccoli.”
Helpful Resources: Check out my Pinterest board, where (in addition to tons of craft and home organization projects – guilty pleasures) I have organized my recipes by category. This means when you visit my pinterest page, you’ll see boards like “Healthy Recipes – Chicken” or “Healthy Recipes – Breakfast.” If you struggle with ideas for meals that are both healthy and delicious, you’ll definitely want to check it out.
Other great resources for healthy recipes include these websites....
And these cookbooks...
- Vegetables Every Day: The Definitive Guide to Buying and Cooking Today's Produce With More Than 350 Recipes by Jack Bishop
- So Easy: Luscious, Healthy Recipes for Every Meal of the Week by Ellie Krieger
- Comfort Food Fix: Feel-Good Favorites Made Healthy by Ellie Krieger
- The America's Test Kitchen Healthy Family Cookbook: A New, Healthier Way to Cook Everything from America's Most Trusted Test Kitchen
- The Mayo Clinic Williams-Sonoma Cookbook: Simple Solutions for Eating Well by John Phillip Carroll
- The Food Matters Cookbook: 500 Revolutionary Recipes for Better Living by Mark Bittman
- American Dietetic Association Cooking Healthy Across America
Struggle: “A few bites here, a few bites there…that’s not a big deal, right?”
Helpful Resources: Food logging can be a great tool for weight loss and athletic success, because it keeps you accountable to your goals and really helps you see that all those “bites” can add up. Below are some sites that are great for logging food intake. Keep in mind though that the calorie recommendations can sometimes be inaccurate on these sites. In this case, you may want to track your normal intake for a few days and then simply start reducing it by 300-500 calories/day while focusing on eating wholesome, natural foods.
Struggle: “I just need someone to give me a diet.”
Helpful Resources: If you’re looking for support, working one on one with a dietitian can be extremely helpful (whether it’s with me or someone else). I typically don’t develop traditional meal plans for my clients – in other words, I don’t write out every meal and portion they should eat for two weeks. This usually surprises people. The reason that I don’t do this is because I often feel that meal plans end up being another “diet” to follow – something temporary that leaves a person going “what now?” after it has finished. Instead, I work with my clients to focus on mindful eating, planning meals on their own with my help (i.e. we’ll sit down together and come up with healthy dinner ideas that fit their lifestyle), and working on other behavioral strategies.
All that being said, I realize that sometimes life gets crazy and having a very specific meal plan can occasionally be helpful. I really like the ones from Clean Eating Magazine, which are both seasonal (so they highlight produce that’s fresh) and provide recipes and accompanying grocery lists.
Struggle: “Everything is going wrong – I just want a donut!”
Helpful Resources: Many of my clients struggle with stress management, which sometimes leads to emotional eating in an effort to relieve that stress. One suggestion that some clients – as well as myself – find helpful is practicing mediation for a few minutes when things get stressful or as part of an everyday routine. I love the “Get Some Head Space” website and app for this. Give it a try – you get 10 free 10-minute meditation sessions. Other stress relief techniques you might try include yoga classes, deep breathing, a craft project, or working out.
Struggle: “I never have any motivation to work out.”
Helpful Resources: I have a lot of favorites for this one:
- Try the app “Gym Pact” where you bet money on the number of workouts you’ll complete each week. If you miss your goal, you’ll have to fork over the cash. Meet your goal, and you’ll earn money (coming from the pool of people who didn’t meet their goal).
- If you’re someone that loves helping others, try the Charity Miles app. For each mile that you walk/run/cycle, you’ll earn money that goes to a charity of your choice, selected from those that they partner with. See if you can set a goal for how much money you want to donate each week/month/year through your workouts.
- And the seemingly simple tips that often work wonders: lay your workout clothes out the night before, write your exercise session in your calendar just like it were an important meeting, and set up sessions with a friend so that you won’t want to bail.
Struggle: “I don’t like the gym, but I’m not sure how to do strength training on my own at home.”
Helpful Resources: Try this workout finder tool on Shape Magazine’s website. You can click on different parts of the body to learn about exercises that are easy to do in your own home. You can also consider hiring an in-home personal trainer to show you how to do a full body strength training routine at home.
Do you have any favorite resources for wellness? Share below!