Struggling With Sticking to Your Goals?

As moms, it's really easy to put everyone else's needs above yours, or you just simply can't find the mental space for new habits, no matter how simple they seem.

Are you stuck in the mindset that you’ll start tomorrow or next week? 

Do you start with big changes and get overwhelmed and stop? 

Do you struggle to make lasting changes when it comes to your wellness goals? 

How many times have you set a New Year's resolution to go to the gym every day? Or start a new diet like Whole 30 only to fall off 4 days in? This is not your fault, these approaches are NOT SUSTAINABLE. Life is already tiring, challenging, and chaotic enough, don't make this harder on yourself.

Ready to try something better? I bet no matter how busy you are, you have 2 minutes.

This approach helps you take small steps toward a bigger goal and work toward lasting change. How does it work?

• The 2-Minute Rule, popularized by James Clear in his book "Atomic Habits," emphasizes starting small and breaking down habits into manageable two-minute tasks.

• By focusing on tiny actions that take just a few minutes to complete, we can overcome the inertia of starting and build momentum toward our goals.

What would this look like, for real?

• Want to practice mindful eating? Take ONE deep breath when you sit down, before you start eating

• Trying to eat more fruits and veggies? Buy pre-cut options

• Ready to start exercising more? Try throwing on your shoes and walking around the block once a day

• Need more flexibility? Do some stretches when standing at the stove or in a meeting

• Want to drink more water? Keep a class next to your bed

Don't roll your eyes, I can hear it through the computer. These small changes might not seem like they aren't going to get you anywhere, but they will, and here's why.

• This approach is flexible, you can decide what will help you get towards your goals and change it as needed. Have 5 minutes today? Walk a bit farther, do some yoga poses, and gradually work your way up.

• It removes a barrier - you have 2 minutes each day and you know it. It stops you from continuously thinking that you'll try again or start tomorrow. Start now, start small, and keep going.

• It creates a sense of achievement - we all like crossing things off our list. These things add up and the more you do them, the more you'll believe you can do them and keep going.

Behavior change precedes identity change because our actions shape our sense of self. When we consistently engage in new behaviors, whether they're related to wellness, productivity, or any other aspect of our lives, we start to see ourselves differently. Over time, these actions become habits, and as they become ingrained in our daily routines, they reinforce a new identity aligned with those behaviors and it gets easier every day to do these things.

If your goal is to eat more healthy food, consistently choosing healthier foods transforms your view of yourself from someone who "tries to eat healthy" to someone who simply "is a healthy eater."

What habits are you working towards this year? Do you want even more accountability? Set up a free call today to chat about how I can help you set realistic goals and stick to them.

Stop Sabotaging Your Wellness: 5 Habits to Avoid

Finding balance and wellness can seem hard, but sometimes its about making small swaps that add up over time. If prioritizing your wellness is on your to-do list this year (and it should be!) you might be sabotaging yourself with some of these things without knowing it. Here are the top 5 things I see clients doing and what to do instead.

1. Skimping on Sleep: The Silent Saboteur

I know there are baskets of laundry to fold, emails to send, or toys to pick up, but skimping on sleep consistently is like robbing your body of its restoration time. Poor sleep not only affects your mood and cognitive function but also wreaks havoc on your metabolism and immune system. So, if you're aiming to mess up your wellness, make sure to consistently get fewer hours of sleep than your body deserves.

1. Go Too Long Between Meals

It might seem like a good idea at the moment, but skipping meals just sets you up for failure. Your body needs a consistent flow of nutrients to function optimally, and depriving it of this can lead to energy crashes, nutrient deficiencies, and an uncontrollable urge to binge on unhealthy foods. If you struggle with snacking or craving sweets, I challenge you to proactively eat a balanced snack or meal every 3-4 hours and see how quickly that changes.

1. Focus on Only Cardio: Ignoring the Balance

Cardiovascular exercise is fantastic for heart health and burning calories, but girl, you need to be strong too. You have kiddos to carry, and the crushing weight of being a mother in 2024 and trying to do it all! But seriously, focusing on logging tons of hours on the treadmill will just end up leaving you feeling hungry and can actually slow your metabolism. Strength training on the other hand preserves and builds lean muscle AND increases bone density, it might not sound sexy, but getting out of a chair by yourself with you're 80 years old is :)

1. Miss Out on Protein

Protein is the building block for muscle repair and immune function not to mention helps with blood sugar balance, energy and metabolism. Skim on protein, and you'll find yourself constantly fatigued, struggling with muscle soreness, and compromising your body's ability to recover after workouts. Aim for at least 30 grams at breakfast, and 15-20 grams for each snack. Remember sugar cravings and that afternoon slump - make protein your boo and you can kiss them both goodbye.

1. Only Drink Coffee-

But first, Coffee. I know, I know, but drinking it on an empty stomach and all day without water is a non-starter. Coffee is a diuretic, meaning it can contribute to dehydration when consumed in excess. Plus, neglecting water and other hydrating beverages robs your body of essential fluids needed for optimal organ function and overall well-being. Drink up buttercup!

Are you guilty of any of these? Let me know, I'd love to hear if you swap any of these habits out and feel better, feel free to DM me on instagram or shoot me an email at info@thenourishedway.com.

Veggie Victory: Fun and Creative Ways to Win Over Picky Eaters

We all want our kids to love vegetables, but the reality is, not everyone loves everything. There are some easy ways you can expose your kids to more plants and encourage their acceptance. It's also worth mentioning that it's easy to get stressed out by this but try to remember that if you are mostly eating meals at home, whole foods most of the time, and doing your best - you're doing a great job.

Here are my top favorite ways to increase plant acceptance for yourself or your kiddos.

1. REMOVE the pressure: Research shows that kids who are pressured to eat foods, ANY foods, not just fruits or veggies, are more likely to become pickier eaters. Just channel your inner Elsa and Let IT Go.

2. Lead by Example: Kids are more likely to eat vegetables if they see their parents and caregivers enjoying them regularly.

3. Make it Fun: Create visually appealing, colorful dishes with a variety of veggies. Use cookie cutters like these to make fun shapes or arrange vegetables into smiley faces.

4. Get Them Involved: Let your kids help with meal preparation. They're more likely to eat veggies they've had a hand in preparing or snack on the raw veggies in the process. Our littles like to help 'chop' so I let them use these kiddos safe knives to cut soft stuff like watermelon and bananas.

5. Bring them to the store: If you can, and want to, lots of stores give kids free fruit while shopping or let them pick out something new they want to try.

6. Pretend its a snack: I don't know what it is, but if you call something a snack, kids are scientifically proven to be 1035% more likely to eat it. We love to do snack trays with these super fun liners. I fill up a muffin tin with things like cucumbers, crackers, cheese, fruit, and honestly anything you have on hand and they gobble it up!

7. Dip It: Serve vegetables with tasty dips like hummus, yogurt-based dressings, or peanut butter. Veggies are not any less nutritious just because they have dressing on them.

8. Blend Into Smoothies: Sneak leafy greens like spinach or kale into fruit smoothies. The sweetness of the fruits can mask the vegetable flavor. Want more smoothie inspiration? Check out my smoothie e-recipe book here!

9. Try Veggie-Based Snacks: Opt for veggie chips or puffs made from vegetables like sweet potatoes or peas as an alternative to traditional snacks.

10. Experiment with Cooking Methods: Roasting, grilling, or sautéing vegetables can enhance their flavor and texture. Encourage kids to try veggies cooked in different ways to find their favorites.

11. Incorporate Veggies into Familiar Dishes: Add finely chopped or pureed vegetables into pasta sauces, soups, or casseroles. This can be a subtle way to increase veggie intake.

12. Garden Together: If you have access, plant a small vegetable garden and involve your kids in growing their veggies. My kids love to snack on tomatoes right off the vine and will eat fistfuls of blackberries we pick in the neighborhood.

13. Be Patient: It may take several attempts for kids to develop a taste for certain vegetables. Keep offering a variety of options without pressure, and be patient as their preferences evolve.

Remember, the goal is to create a positive and enjoyable experience around all foods and not praise any one food group over another. All foods are nourishing, provide nutrients and can be part of a balanced diet. Relax, get creative, have fun, and watch your little ones or yourself embrace the colorful world of vegetables one bite at a time.