How to Plan Your Meals For Beginners

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It seems pretty self-explanatory, doesn’t it?

But it’s not that easy when you’re not in the habit yet!

You want to eat healthier but….

  1. You have no idea what that means because there are so many diets out there – keto, paleo, intermittent fasting & you don’t know what to choose
  2. You don’t have the time or energy to plan out your menu for the week and learn to meal plan and make a huge grocery list

Watch this video for a quick solution…or scroll to the bottom if you like to read!

https://youtu.be/fa1Lihh8ib8

Solution:                  

Pick 1 day on the weekend: Saturday or Sunday to look at what you have going on in the week ahead.

If you’ll be home later than usual due to longer work hours from a project or extra shifts to help out a friend or extra-curricular activities you’re in charge of, if you’re a teacher, then you’ll need to have food fully or partially prepared.

If you don’t think this is important, think about what happens when you don’t plan ahead. Don’t worry, I’ve been there, I know what happens. When we don’t plan ahead and plan a good grocery shop for the week (and use it to actually cook those meals we end up resorting to:

1) expensive takeout that is not providing you with nutrient-dense food, or even tasty food

2) frozen dinners that don’t nourish you or make you feel satisfied after a long work day

3) Toast or eggs or cereal for dinner. We’ve all been there, and breakfast for dinner can be fun – but typically nourishing. Every. Single. Night.

So we’re agreed – this takes some planning.

Expect to spend approximately 15-20 minutes planning out meals for the entire week – or at the very least dinner. And then make a plan to spend 1-2 hours preparing at least partially some of those meals.

BONUS: Plan for leftovers that are easy to pack for lunch the next day!

Till next week – take good care of your Self,

Dr. Odette

How to make time for Self-care

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So you want to make Self-care a habit for 2019?

This is a toughy.

Especially for women. Especially when we’re knee deep in busy-ness. Which I know you’re gonna say – is all. The. Time. I hear you.

I get busy-ness. I really do. So I make sure I sneak in Self-care regularly – and it only takes 15 seconds, so I do it multiple times per day…check out the video to see how!

https://youtu.be/PianrrYEaPc

No time for Self-care?

Let’s do something about this. We can’t afford to wait until things settle down to get Self-care in.

Our Problem

We think Self-care has to be some huge ordeal: 1 hour of yoga class, or 1 hour at the gym or a 1-hour mani-pedi.

All Self-care yes, and all amazing and well-deserved.

But since when does Self-care have a time limit? When did it become another thing to put on your never-ending checklist?

My Definition of Self-care

Self-care is anything you do that makes you feel like your Self again.

So find out what that is. And do it. Daily if at all possible.

And if you don’t know where to start. Consider my daily Self-care go-to: abdominal breathing which you can learn right here in this video.

Until next week – take good care of your Self,

Dr. Odette

Ditch the Gym to Get Active!

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Did you get a gym membership you didn’t use last year?

Maybe it’s because you don’t enjoy going to the gym but “you know you should”.

Well, why should you?

If you don’t like the gym, I say don’t go!

Watch this video to see how ditching the gym could be the healthiest thing you do all year!

https://youtu.be/nerbF6SJllc

What to do if you ditch the gym?

Instead of the typical gym you don’t actually go to, use the next month (or 2 of you need it) to find some kind of physical activity you actually like. So you’ll actually look forward to going and it won’t feel like a chore anymore.

Not sure where to start?

The new year is full of deals free classes & discounted trial memberships from various gyms, you may want to explore:

  • Yoga studios
  • Kickboxing classes
  • Cross-fit gyms
  • Boot camps
  • Hip hop or salsa dance class
  • Adult ballet
  • Pilates studios
  • Zumba
  • Indoor rock climbing
  • Martial arts
  • Adult recreational sports leagues

I really believe there is something out there for everyone. You just have to find it.

Start your search and I’d love to hear what you end up trying and loving…leave me a comment on Facebook on Instagram to let me know!

Until next week, take good care of your Self,

Dr. Odette

Why do You want to be healthier in 2019?

For my first video of the year I wanted to keep it short, simple – with a quick video that will help you prioritize what’s important to you. 

 

Resolutions come and go.

 

But what makes you really stick to life-changing health change is the reason you’re doing it. Watch the video for a bit of “homework” this week and you’ll be one step closer to whatever your lifelong health goals are.

 

Let’s make this your healthiest year yet – starting today!

 

https://youtu.be/waZcTHZDSSE

Wishing you & your loved ones the best in health & life in 2019,

Dr. Odette