It's Week 4 of 4 - 3 - 2 - 1 - GO! 4 Weeks - 3 habits - 2 - 1 New You!

Incredibly, we're at Week 4! Keep up your healthy habits! Hopefully you're feeling like they are indeed more of a habit and are becoming something you don't have to think much about each day. As we've done each week, take some time to think about your goals and how you're feeling about them now. Do they still feel like they fit? If not, how you can adjust them a bit?

Don't forget to drop me a line or schedule your check-in with me!

Your last workout is up in the workout studio! We're practicing yoga together this week with a beginner and advanced 10 minute yoga sequence! If you need a little calm and something that's been shown to boost our immunity and lower inflammation, give it a shot! 

Alright, let's get moving! Since avoiding holiday weight gain is on everyone's radar at this time of the year, we're focusing on one last healthy habit to keep you healthy and your weight in check through the holidays. Don't forget to email me with your progress and any questions!

Happy Sunday!




Maintain Don't Gain! Practice 50:25:25.

No one wants to count calories at the holidays! Here's a simple way to keep portions sound and choices easy this season to help you avoid any holiday weight gain. Simply follow the 50:25:25 rule at each meal. It's a great way to start practicing moderation each day and helps us maintain and not gain through the holiday season!.

Here's how to do it!

Build your plate with the 50:25:25 design.

  • 50% of your plate is Fruits and/or Veggies. 

This is super important! Whether you're at home, at a restaurant, at a party or on the road, fill up 50 % of your plate with veggies or fruits at each meal. If you're ordering at a restaurant, always start with a salad. Or, have an apple before you head out to dinner if you're starving.

  • 25% of your plate is Lean Protein.

Fish, eggs, chicken, pork, turkey, beans, and lentils are all examples of lean protein. 

  • 25 % of your plate is Whole Grains. 

Whole grains are unrefined and unprocessed grains. Whole wheat bread, oatmeal, farro, buckwheat, bran, popcorn, whole wheat spaghetti and quinoa are all examples of a whole grain. Whole grains contain fiber, B vitamins, magnesium and a recent study even found that they help to increase our metabolisms. 

A few other tips to build that healthy plate

  • Be mindful of the bites

 Remember, if you have passed little bites, other appetizers or bread with dinner this all counts towards your meal.

  • If you see any of these words, consider them like red and yellow lights on the road. In other words, stop or proceed slowly.

    • Fried, Crunchy, Rich, Creamy, Cheesy, Deep Fried, Battered, Tempura, breaded, crusted, golden, buttery and sizzling

    • Bbq, glazed, teriyaki, and honey-dipped typically indicate added sugar

  • When you see these words, consider them a green light that indicates a healthy option:

    • Roasted, Grilled, Steamed, baked, braised, rubbed, seared, sauteed, spiced, fresh and seasoned

Whether you're eating at home or eating out, the 50:25:25 rule will keep you on your game! 



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