I don’t know about you but I am definitely way more of a snacker than I am a meal eater. I suffer from chronic nausea and no appetite so I really have to listen to my body on a day to day basis in order to feel my best. During the work week I usually never have enough time to sit down and eat an actual meal so here are some of my favorite healthy snacks. Most of them are also nutrient dense but there is the occasional “healthy junk food” thrown into the mix.
Favorite Healthy Snacks:
Corn tortilla chips + homemade guacamole
Bell pepper, cheese, mustard & lunch meat roll up (any vinaigrette dressing works great for this too if you aren’t a mustard person)
Yogurt w/ ground flaxseed (tastes great with key lime yogurt, makes it taste like the graham cracker crust from a key lime pie)
5 ingredient peanut butter protein balls (2/3 c peanut butter, ½ c chocolate chips, 1 c oats, ½ c flax seed, & 2 tbsp honey- mix all ingredients together, form 1 inch balls, and chill in the fridge * I posted the recipe as is but I prefer to use less than ½ c chocolate chips)
Fiesta Chicken Bowl (as seen on my Instagram- avocado, seasoned chicken, brown rice, black beans, avocado, & fresh lime)
Please comment below if you would like me to type up all the poses I flowed through. Notice that I added a vinyasa between some poses to get my heart rate back up and to keep my body warm. My hamstrings and hips were extremely tight so I like to get sweating so they loosen up. I incorporated a lot of hip openers and hamstring stretches due to being sore from leg day + it helps contradict working a desk job and sitting for long periods of time.
Studies say that once you have made it to 21 days you have formed a habit; now how do you get there?
If you are considering starting a new healthy habit…good news, you are halfway there! Psychologists believe that when trying to make a change in your life you go through a cycle called the “The stages of change,” also known as the Transtheoretical model. Within the Transtheoretical model there are five different stages: precontemplation, contemplation, preparation, action, and maintenance- each stage is self explanatory but click here to learn more.
Quick Rundown of Stages of Change:
If you are already thinking about changing a habit then you are most likely in either the contemplation stage or the preparation stage, which are malleable stages, meaning you are motivated to change.
If you were to be in the precontemplation stage, you would not be considering a change nor would you think there is anything wrong with said behavior.
As for action, this means steps have already been taken to change the behavior and you are currently working on your end goal.
Maintenance phase is where you have achieved your goals but are actively working everyday to maintain your progress and achievements.
Now that you have an idea of the Transtheoretical model you can determine which phase you are in and tailor your goals to match that stage of change. For instance, if you are in the contemplation stage you might need a little bit more convincing and motivation in order for you to achieve your goals.
8 Tips for starting a healthy habit (or stopping a bad habit):
“Humans have five sense organs and can therefore perceive the world in five distinct ways” -The Ancient Indian Healing Art-Scott Gerson MD
Today’s topic is about a form of medicine that I mentioned in my previous post called Ayurvedic medicine. One of the main concepts is that you base your health care off of what “dosha” you are. The information I am sharing with you below is based off of when I studied alternative medicine in college and the book Ayurveda – The Ancient Indian Healing Art by Scott Gerson MD.
Any of the information below in quotes is cited from the book linked above.
A Dosha is basically an energy inside the body that is believed to circulate all through the body. Doshas are like personality types for your body that are linked to the five basic elements within the Earth. These elements include space, air, fire, water, and earth.
Ayurvedic medicine is an all natural approach to preventive care and health care that focuses on the”whole” person rather than just treating a symptom or chief complaint. It was formed over 5,000 years ago and focuses on the mind, body, and spirit connection. This form of medicine focuses on many outside factors that could also potentially be affecting your health and uses all natural remedies to treat the problem. This includes but is not limited to environment, stress levels, spirituality, and mental health.