Easy Ways for a Healthier Lifestyle


 
As a healthcare provider I find myself trying to help my patients achieve a healthier lifestyle every single day.  It’s amazing what a little education to can do on the matter for a patient.  How I approach it is to encourage my patients to make small steps towards bigger success.  It’s something I have to apply to myself as well.  As a busy working mom of two my own health can often can pushed to the wayside as I spend my day taking care of others.  When I need to re-focus on my own healthier lifestyle I take it one step at a time.  It can be overwhelming to tackle everything in a “right this very second or else” manner.  So I thought I would share some simple changes you can make to live a healthier lifestyle.

 

Get Adequate Sleep

Pinkie Pie Sleep Mask

 

The average adult needs 7-8 quality hours of sleep a night.  Your brain needs sleep to function properly.  In fact, while you are sleeping your brain is processing information, forming new pathways, and helps you remember things.  Sleep also helps maintain the balance of your hunger hormones.  The less sleep you have the hungrier you often feel (which I can attest to personally haha).  

 

Exercise Regularly

Workout

 

Exercise is a fabulous way to stay healthy.  Making time for it can be the challenge.  Aiming for 30 minutes a day most days of the week is a pretty solid recommendation.  Even if it’s just walking the dog or doing a workout video finding time to move is important.  Exercise helps to improve mood (hello endorphins), decrease stress, and sleep better.

 

Drink More Water

Water Bottles

 

I can’t tell you how many times I ask how much water someone is drinking and I get “I drink a lot!  I drink at least 4 glasses a day!”  Water intake is something that most people can improve upon.  Our body is composed of about 60% water.  Take that in for a second.  Water helps you function better and flushes toxins out of your body.  Aiming for half your body weight in water a day is a great goal!

 

Take a Multivitamin

New-Chapter_Blog-Photo-18

 

One of my friend’s introduced me to New Chapter vitamins awhile back and I am so glad she did!  When I had the chance to partner with them for this post I jumped.  They ferment the individual vitamins and minerals with beneficial probiotics and whole foods to transform the multivitamins into whole-food fermented nutrients.  Even better?  They are sustainable, vegetarian, and non-GMO.  I’ve been loving the New Chapter Woman’s One Daily Multivitamin for a number of reasons.  First, it contains nutrients for stress, energy, and immune and bone support*.  Goodness knows I need help in ALL those areas!  One thing I appreciate too is that the vitamins are gentle enough to take on an empty stomach.

 

Eat a Balanced Diet

Fresh Fruits and Veggies

 

I think eating a well-rounded diet kind is kind of a  no-brainer but it is still challenging for a lot of people.  I spend a lot of time educating my patients on proper nutrition and won’t hesitate to refer them to our dietitians if they need further help.  This is advice I could stand to take myself a little bit more often than I have been.

 

There you go!  Those are my 5 easiest tips for living a healthier lifestyle.  I’d love to hear yours in the comments!

 

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**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, care, or prevent any disease.

 

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Keeping Our Family Healthy


Compensation was provided by Nestle Pure Life via Mode Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Nestle Pure Life.

                                                                                           

When life gets really crazy, it can be really hard to make healthy choices for my family. Between long hours at clinic now and Chris’s schedule, the girls are out of the house more often than they are in it. By the time we get home, getting a healthy dinner on the table can be challenging! In the spirit of sharing I want to share with you some of the ways that we maintain a mostly healthy lifestyle despite the chaos.

 

Meal Planning

I have said it before and I will say it again: meal planning is my saving grace. Without it we would be picking up pizzas every night. Now I am not only planning meals for Chris and myself, but I am planning separate meals for the girls. Why? Because when they walk in the door around 5:30 they are STARVING and I am not home yet so the main meal hasn’t been cooked. So for the girls we often do leftovers from the night before or a “variety plate” of healthy options like lean proteins, fruits, cheese/yogurt, and veggies.   Then after bedtime, Chris and I sit down for our meals.

Screen Shot 2015-04-06 at 5.15.02 PM

 

Getting Outside

With the weather suddenly becoming beautiful here in Coastal Georgia, we are getting outside nearly every night! We are fortunate in that our best friends live across the street and our 4 girls play well together! They chase the dogs in the yard, bounce in our friends’ bounce-house, or ride bikes. Often times we do a family walk in our neighborhood. Anything to stay ACTIVE!

 

Bike-

 

Set an Example

We often let Emmalyne (or Bryn too) hang out in the garage when we are doing our workouts. She sees us breaking a sweat and asks us all the time, “Are you going to workout? I want to workout too!” I let her play with a 5lb kettlebell or the 3lb weights. She hangs on our rings. She pretends to squat. We make working out fun and tell her we do it so we are healthy and strong. Hopefully she grows up loving it as much as we do!

 

Stay Hydrated

Georgia gets wicked hot in the summer and both my girls are pretty heat sensitive. Making sure we are appropriately hydrated is super important! I love these Nestle Pure Life Water bottles because they are Emmie and Bryn’s size! Emmie’s reaction was, “A little water bottle? FOR ME?” Melt my heart, why don’t you?

 

Nestle Pure Life

 

12 Steps to Quality. It’s not just our process, it’s our promise.

 

Off to work a post-call day!  I spent 14.5 hours away from home yesterday … fingers crossed today is a bit better :)

 

How do you keep your family healthy?

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5 Simple Ways to Live Healthy

Fact: we are all incredibly busy and it can be SO difficult to make healthy living a priority.  Right now I am balancing my volunteer position in the emergency room and heading up the family readiness group (FRG) for Chris’ company, applying to grad school, as well as full-time mom and wife.  Fitting in a work out isn’t always easy and eating right on the go is down right hard some days.  And I don’t even have it as hard as my friends that work full time!  Taking a few simple proactive steps though can make it a little easier to accomplish your goals.

 

Health Made Simple

 

 

1.  Schedule Your Workouts

Every weekend I take a few minutes and schedule my workouts in my planner.  It’s easy when I am training for a half marathon, I plug in my mileage.  I also schedule in any yoga or boot camp classes I plan on taking.  On days where there is no running or classes, I simply block off a chunk of time.  Writing it down makes it feel more like an appointment I have to keep rather than an option.  I love this planner because it has the week on the left and an area for notes to write out workouts on the right!

Moleskin Planner

2.  Make it Fun

Try something new!  I loved going to a Pure Barre class or D1 Sports Training as a way to switch up my normal week.  Or, I bring a friend!  I did D1 and a yoga workshop with Victoria and having her company made it that much more enjoyable.

 

3.  Drink More Water

When you’re busy, drinking enough water can be hard.  I always carry a water bottle with me.  I love my Camelback Eddy and recently got a glass water bottle.  Aim to drink half your body weight in water and factor in other environmental factors (hot, cold, etc) or breastfeeding.  Bonus?  It comes in kid size too so Em has her own 😉

Camelback Eddy

 

4.  Meal Plan

Failure to plan, plan to fail.  Lindsay posted a great post HERE about how she preps for the week.  I do something really similar.  I take stock of what I have in the freezer and pantry, plan my meals for the week, grocery shop, and prep.  I make frozen breakfast burritos, baked oatmeal, shredded chicken, quinoa, chopped fruits/veggies, etc. on the weekend.  We always have healthy snacks ready to grab and the components for healthy meals ready to go.

 

5.  Choose Your Supplements Wisely

I love eating clean(ish) and getting my nutrients from a nutrient dense diet.  However, there are times where I know I am not getting optimal nutrition by some of my choices.  That’s where my multivitamin comes into play.  I wrote about my love for my Nature Made vitamins before.  Nature Made has made taking your daily vitamin that much easier by introducing VitaMelts.  VitaMelts taste great, dissolve in your mouth without water, and come in an easily portable container.  Can’t get much simpler than that!

 

Nature Made VitaMelts

 

Nature Made® VitaMelts™ are a new “one of a kind”, enjoyable way to take your vitamins because they melt in your mouth and taste great. Discover how new Nature Made® VitaMelts™ can transform your vitamin taking experience by making it enjoyable.  Visit us at NatureMade.com/VitaMelts to learn more.

 

What’s your #1 tip for people trying to live a healthy life?  

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Disclosure: Compensation was provided by Nature Made via Glam Media.  The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Nature Made.

Healthy Living Survey

I love surveys.  Why?  Because I love knowing random facts about people.  It opens up a whole different dimension when you’re a blogger or a blog reader.  When I saw this fun one on Nicole’s blog I was hooked.

 

1.  What did you eat for breakfast?

I made my go-to apple cinnamon baked oatmeal on Tuesday night knowing that yesterday and today Em and I would be up early so I could get to the hospital for volunteering.  So, I had some with fresh fruit.  Topped off with some iced coffee to gear up for the day!

 

Baked apple cinnamon oatmeal

 

2.  How much water do you drink each day?

I still use the water bottle from the hospital when I had Emma occasionally because it’s a liter.  I always have a water bottle with me.  I shoot for 100+ ounces a day.

 

3.  What is your current favorite workout?

Favorite workout?  EEK.  My favorite workout is a good mix of CrossFit, yoga, and running.

 

4.  How many calories do you eat each day?

No clue.  I only counted calories when I wasn’t losing weight while breastfeeding to determine my needs since I wasn’t eating enough.  I aim to eat healthy, whole foods with some fun thrown into the mix.  I probably eat around 2000ish calories a day and am maintaining a weight of 134lbs at 5’9.  I am in my happy place.

 

5.  What are your favorite healthy snacks?

I have been eating a lot of my homemade trail mix lately.  I also love Larabars for on the go, Chobani for a pick-me-up, and fresh juices like my pretty in pink juice.

 

Homemade Trail Mix

6.  What do you usually eat for lunch?

I used to eat turkey sandwiches every single day for lunch.  I haven’t had one in a few weeks!  I like salad beasts, EVOL burritos, and chicken salad sandwiches too!

 

7.  What is your favorite body part to train?

I really like training my legs and abs.  I feel like my legs are naturally pretty strong from years of sports and dance and I love the feeling of burning abs.

 

8.  What is your least favorite body part to train?

I hate training my shoulders because they are my weakest area.  So I focus on those more.

 

Fitness Friday - Thursday Workout

9. What are your “bad” food cravings?

Chips, chips, and more chips.  I really love chips.  Haha.  I am a salty girl so anything with a crunch and some salt and I am sold.

 

10.  Do you take vitamins or supplements?

 I take a multivitamin daily.  I also take fish oil, a vitamin-B complex, apple cider vinegar, and calcium.  At night I sometimes take a melatonin to help calm my mind and ease me to sleep.

 

Nature Made Vitamins

 

11.  How often do you eat out?

We go out to dinner a couple of times every two weeks depending on our schedules.  If we have night meetings on post for Army stuff Chris and I will often grab food there.  I am also notorious for not wanting to cook on pay day so we find ourselves out a lot on the 15th and the last day of the month haha.  I also meet my girlfriends for lunch one day a week at a local deli.

 

12.   Do you eat fast food?

Every so often.  I lived for McDonalds french fries when I was pregnant.  I still love them when I am not feeling good.  There’s that salty kick 😉  Chik-Fil-A is also a one-way ticket to my heart.

 

13.  Who is your biggest supporter?

Chris is an amazing supporter.  He helped me reach my goal of running a half-marathon 6 months after giving birth.  He has pushed me on long runs, kicked my booty in the gym, and been a shoulder to cry on when negative self-talk got the best of me.

 

Post ATM

 

14.  Do you have a gym membership?

Sure do.  A gym with child care is an absolute must for me.  That hour I work out is much needed “me time” and a gym membership is a small price to pay for my sanity.

 

15.  How many hours of sleep do you get each night?

I generally get 7-8 hours of sleep each night.  The last couple of hours of it though are interupted when Chris wakes up etc.  I feel like I really need 9-10 hours a night but hell would freeze over before any mom gets 10 hours of sleep consecutively haha.  I will say I sleep better though since getting my Technogel pillow last year.

 

16.  Do you have a “cheat” day?

Nope.  If I want a treat I have one.  I don’t designate things as cheats in my mind.  I shoot for the 80/20 rule and have no problem having some of my favorite unhealthy things.

 

Wing Wings Cafe - Savannah

 

17.  Do you drink alcohol?

I do love me a nice craft beer, however, I maybe have 1-2 drinks some weeks.

 

18.  Do you have a workout buddy?

The Emster is the best workout buddy!  I also have some great girlfriends to run with on the weekends.

 

Emmie and Mommy

 

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

I never mad e a commitment to living a healthy lifestyle.  In all honesty, I have been active and a decent eater for most of my life.  I don’t know much different.   I feel good about myself and happy to know though that I am setting a good example for my daughter.

 

20.  What was the last healthy thing you did?

I ate brussel sprouts even though I don’t like them haha.  I’ve had them cold and hated them so last night I tried to roast them.  Still didn’t like them.  Still ate them.  Waste not want not.  I also have healthy snacks packed for a busy morning today at the hospital!

 

I am excited to head to the hospital for day two of volunteering!  I plan on writing more about this soon because some people were interested.  Today is also our Friday because Chris has a 4-day weekend for the Super Bowl.  Heck yes.  Have a great day!

 

Your turn!  Pick one (or more) of the above and leave an answer :)

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