Healthy Eating Tips & Tricks

We are five months into the year (can you believe that??) and if you had a New Year's resolution to eat healthier in 2021 you may be thinking, "oh yeah, I forgot about that!". The truth is life is busy, we become unmotivated and the excitement of starting a diet plan quickly wears off when you are met with deadlines, emails, family obligations, and that freshly baked chocolate chip cookie. If you fall under that,"oh yeah, I forgot about that" category you are in good company, as 99% of diets fail. So just how do we implement healthy eating into our lives for good and get rid of those common excuses that like to jump out when life gets in the way?

"I'm too busy to make the healthy decision"

In all honesty, you might be. Perhaps you feel like there's not a single free moment in your day to plan and prepare healthy options. And while that might be true, you have to make the conscious decision to make time. It's absolutely easier to order the takeout, eat the frozen meal, drink the soda, but if your health is truly a priority you'll have to set some keys in motion to make the easiest option the healthiest option. Planning is your friend here. I'm not talking meal prepping every meal, but having an idea of what your options are for breakfast, lunch, dinner, and snacks will reduce the need to grab that fast food breakfast sandwich on the way to work. Know you'll be time crunched on Wednesday mornings? Take 5 minutes to make overnight oats the night before for a grab and go choice. Know you'll be craving something sweet around 3? Pack a protein bar or fruit and almonds. Take 10-15 minutes on a Sunday to plan your schedule for the upcoming week. Note any days you'll need to pack a lunch, or a day where you'll need to throw something in the crockpot for a busy evening. Making two meals in one can also be a timesaver here. I'm personally not a fan of leftovers at all, but I do like to repurpose components of meals. For example, make a large batch of chili one night, and use the leftovers as filling for tacos or taco salad the next. Or steam extra veggies from Monday's side dish to be used for Tuesdays stir fry. This is where a little planning on Sunday can help reduce those last minute decisions that so often derail us.

"Eating Healthy is Too Expensive"

Yes and no to this one. Buying packaged "health" foods can certainly be more expensive than packaged "junk" food, but whole foods tend to be cheaper than any packaged food. If you want to start eating healthier but don't really wanna break the bank stick to the perimeter of the grocery store where the whole foods tend to be located. Another tip here is to make a list before going to the store, avoiding any impulse decisions like those cookies or chips on display (this is where the 10-15 minute Sunday planning session comes into play). Whole foods tend to last longer as well. I can fly through a bag of chips in 2 days (yeah it's a problem:) but I'm most likely not going to eat an entire bag of apples in that timeframe. Purchasing greater volume foods like oatmeal, sweet potatoes, beans, and quinoa can really go a long way throughout the week while a single frozen pizza usually lasts one meal. Also, don't be afraid of frozen fruits and veggies. Frozen produce is packaged at peak freshness so still packs quite a healthy punch. Use frozen mixed veggies and quinoa for a quick stir fry or frozen butternut squash noodles and pasta sauce for Italian night.

"I Don't Know What to Cook"

Start with the basics! You don't need to be spending 2 hours in the kitchen with an ingredient list a mile long to make a healthy and tasty dinner. You also don't need test a new recipe every night. I have around 3-4 meals that I have on rotation throughout the week and will maybe throw in a new idea once a week. Sheet pan meals and power bowls are a huge staple at our house. Throw some veggies and a protein on a sheet pan, drizzle with olive oil, salt & pepper, pair with greens, a grain and voila! Pinterest is also a great resource for ideas. Don't feel like you have to follow a recipes ingredient list exactly. If you don't like something on the list you can always substitute it with something similar. If a recipe calls for meat I replace it with a plant based version like beans or tofu; perhaps arugula is recommended but you prefer spinach; or you substitute chickpea pasta for regular. Look for recipes as inspiration and a guideline but make it your own. Soon enough you'll be whipping up your own creations in no time!

Making the healthier decision can be the harder decision at first but with a few simple tricks and mindset tweaks you'll find a process that makes the healthier choice the easier, cheaper, and tastier choice! You don't have to wait till January 1 on Monday to make the conscious decision to make your health a priority, simply start with your next meal!

Carrot Ginger Soup

• 4 Cups Chopped Carrots

• 2 Cups Chopped Celery

• 1 Chopped Russet Potato

• 32 oz. Vegetable Broth

• 1 Can Coconut Milk

• 2 Tbsp Curry Powder

• 2 Tbsp Turmeric Powder

• 2 Tbsp Ginger Powder

• 3/4 Cup Fresh Corn

• 1 Orange

• 2 Limes

• 1 Avocado

• Cilantro

• Salt

• 2 Teaspoons Chili Paste

• 3 Tbsp Olive Oil

Place carrots, celery, & potato in a pan with olive oil. Cook until tender. Add broth and simmer for 10 minutes. Transfer to a blender and blend until smooth. Transfer back to pot and add coconut milk, curry, turmeric, ginger, salt, chili paste, juice of 2 limes and 1 orange. While that simmers for another 20 minutes, place corn on a sheet pan brushed with olive oil & salt and roast for 10 minutes or until lightly browned. Place soup in bowl and top with avocado, cilantro, lime, and roasted corn.

Ultra Runner Starter Kit

When I was first introduced to the world of ultra running, I was convinced the sport must be designed only for those genetically gifted individuals- after all, running for 30, 50, 60, 100, even 200 miles sounded, well frankly, a bit delusional. What must it take to run, let a lone train for such a distance? This will be my 4th year attempting to complete these ultra distances, and while I still have a LOT to learn there are a few principles that ring true each year. Do you have to be a crazy athletic phenom to run an ultra? Nope! Well partly...you must have the "crazy" part dialed in. So how do you know if you should run an ultra? Here are a few signs that you may just have that ultra gene.

Step 1

You can appreciate a good sunrise or sunset

Let's be honest, you'll be seeing a lot of these in your future; because unless you're a professional runner, which I'm gonna assume you're not, you might just be crunched on time to get your training in. So if you thrive off of seeing odd hours on your alarm, you're in the right place.

Step 2

YOU don't even like to drive that far

You can guarantee you'll hear the comment, "I don't even like to drive that far", between 10 to 5 gazillion times from your friends & family. But, you can relate to them, because whenever you see a sign telling you the mileage to your destination you think, "I'd rather run that".

Step 3

You like eating your body weight in pretzels

Ultra running takes a lot of energy and well, that energy has to come from somewhere! You may just find yourself purchasing, consuming, and finishing a family size bag of pretzels after that long run. Don't be ashamed, it's part of the game!

Step 4

You prefer to walk like your 80

We run to feel alive! Then why do we feel like we're about to die after that 50 miler? Just make sure that cross walk is fully loaded on time before trying to cross the street! Don't worry, you'll only look 20 years older than your actual age for a week or so.

Step 5

You enjoy spending large amounts of money to suffer

Just remember, at mile 90, you paid good money for this.

Step 6

You give directions by tree shapes

"Turn left at the twisty tree and right at the aspen".

Step 7

You plan your vacation around races

Because why would you ever want to experience rest and relaxation on a trip away. It's much better to leave a little part of your soul wherever you go.

Step 8

You tend to find friends who compliment your crazy

You know you've found your kindred spirit when they'd also prefer driving to the trailhead instead of from the club at 3am, pack an extra headlamp just in case, and confidently says they know where they're going when lost.

Step 9

You're adventurous with your food choices

You may just find yourself in the midst of a race with with some odd food cravings. "Can I get pickle juice with that bowl of ramen/potato sludge"?

Step 10

You wouldn't trade it for the world

Yes, it's true, there are some pretty crazy things that come with running an ultra, but when you look back over the miles you really wouldn't trade a thing. When it's all said and done, nothing quite compares to the experience of pushing your limits, exploring the world, and accomplishing something you thought impossible. Ultra running will allow you to experience life in such unique and beautiful ways...so whatcha waiting for!

Mood Follows Action

We've all been there- unmotivated, uninspired, simply un-enthusiastic, about our health and even sometimes, life in general. Perhaps we feel a heaviness in our legs, our heart, even our brain. And while the most appealing thing in the moment is to sit on the couch and watch another episode of Suits that may only hurt us in the long run. This has been a challenging past 12 months for many and perhaps you feel in a rut in your health or life in general. Sometimes our brains and body are truly tired, and sometimes they just need a mood shift.

You don't need to feel good to start

Those first few steps of a run are ALWAYS the hardest, physically and mentally. Maybe I'm tired that day or I just have no motivation-honestly even if I'm feeling good those first few steps are always a little challenging. But you now the funny thing? I cannot..and I mean truly cannot...remember a run where I didn't feel better at the end. If I waited to start until I felt good, I truly may never start. Sometimes you have to get going to give yourself a chance to feel good. Maybe we don't feel better right away. Maybe it takes some time. Maybe it takes a few miles, a few days, a few weeks, but if we consistently keep showing up for ourselves what once seemed hard will start to feel easier, and perhaps we may find that spark and enjoyment again.

Learn to Rest, Not Quit

I have this little routine I do as I make my way through my workday...5 rounds of 20 squats, 20 sit-ups, 20 bicep curls, and 40 pushups for a total of 200 pushups and 100 total body moves by the end of the day. My former boss and I created a little work out plan for our team, when work from home started, to encourage people to stay active and move around throughout the day, and it kind of just stuck. Some days I knock out the reps no problem and some days I would rather do anything than another pushup. There have certainly been a few days that I've decided to skip the reps, but if I'm being honest at the end of the day I feel like my body missed that little bit of movement and I began to think, perhaps it's not the movement that our body is fighting but the level of intensity. Instead of doing 5 sets of 40 pushups maybe I'll do 5 sets of 20. The key is throwing out the idea of all or nothing. If that 5 mile run seems unattainable that day, maybe just go 3. If cleaning the entire house feels daunting just mop the floor. If crossing off 10 things on a to do list sends you into a frenzy just focus on the first two. The idea is to keep some form of momentum. It's far easier to pick up from 80 to 100% than 0 to 100%. Give some grace to your pace but keep that forward progress.

Maybe You Need A Change of Scenery

Consistency is key, but sometimes we need to mix in some variety. I'm a huge fan of routine, but it can be beneficial to take a step back to observe if our routine is serving us anymore. Perhaps you are feeling uninspired because you are a bit burnt out-and instead of taking it easy maybe you actually need to push the gas a bit. I've been feeling in a little rut with running lately so this weekend I made it a point to run on two new or semi new trails and let me tell you, that was good for the soul. Sometimes you need to shock the system a little for the best physical and mental results. Just like cooking green beans...stay with me here. If you want to bring out the most vibrant green color boil fresh green beans till soft then dump them in ice cold water. The shock of temperatures stops the cooking yet turns them from that dull green to a vibrant spring green. So just like the green beans, maybe you need a little shock to your system and switch things up with your routine:)

We've become programmed to seek out the easy, the comfortable, the convenient, but maybe that's not what our mind and body really craves. Don't be afraid to take that step. You weren't made for easy. You can do hard things. All you have to do is start.