Daily Food Log

Click on the image below to see an example of a day of healthy eating. 

I don't claim to be a perfectly healthy eater, but I strive to make the healthiest decision I can for most meals. Here is what I had to eat today and the macro-nutritional breakdown. If you ever have questions about specific products/recipes email sara@wealthformyhealth.com

Being prepared.

Growing up I was a girl scout (and a teacher and a banker and a architect - I liked to play make-believe). However, during my time spent as a girl scout I acquired some leadership qualities and learned the importance of planning ahead. This complimented the type-A personality I had already by age 8. I spent the next decade and a half planning my days, my weeks, my months, my years. I knew what was going to happen - and when. If I could plan it, control it and manipulate it to my liking, I was happy. 

Then I got married. Then I had kids. Then I started my own business. That's when control flew out the window. I realized that if I wanted to be happy, I had to give up some control. However, I didn't lose ALL control, I just got choosy about what I was going to control, because I couldn't control it all anymore. 

So, at this point you're wondering where I am going with all of this... 

The point I am trying to make is, is that we can't control everything in life. As we get older life gets fuller and more complicated. Spouses, children, pets, jobs, bills, etc. gets in the way of our best laid plans. 

So, you have to carefully choose what you're going to control. NUTRITION needs to be at the top of this short list. Because, if you don't control what goes in your mouth... the unhealthy "convenience" foods will quickly begin to control you. 

Here are a couple tips:

• Eat the same breakfast every day. It's vital to eat your breakfast, so don't skip it. Make it easy on yourself and eat virtually the same thing every day. I personally eat eggs and toast. 1 whole egg, an egg yolk scrambled. I mix it up every now and then by adding spinach, salsa, onions/peppers, etc - whatever is in the fridge. However, I ALWAYS have eggs and a carton of egg yolks on hand. Same with toast - I always have bread (my favorite is Orowheat Double Fiber) and lightly toast one slice and put a tablespoon of peanut butter (Trader Joe's Creamy Peanut Butter (only peanuts and salt)) and then a teaspoon of some local honey on it. It's satisfying and full of nutrition. And it's just breakfast...  it doesn't need to be fancy.

• Plan your dinners ahead of time - a week ahead of time - and make sure the groceries are in the house to prepare those dishes. Compile 10 or 15 easy to make recipes that either you or your spouse can make. Rotate between those favorites each week. Maybe on Wednesdays both you and your spouse are at home to help prepare dinner - so Wednesday can be the designated "New Dish Night" and you can throw in new recipes you have wanted to try each week. 

Quick point: make sure those recipes are healthy. Just because you're eating food you prepared, doesn't make the cream any less fattening or add fiber to those enriched noodles. There are millions of healthy cooking substitutions out there... let Google be your friend on this one. 

• Have HOMEMADE healthy dinners in the freezer - to reheat in a pinch. There are lots of dishes that can be frozen (casseroles, soups, pastas, etc.) and reheated and still maintain quality and taste. Next time you're going to cook up a batch of chili, make twice as much and freeze the leftovers in single serving quantities. That way, when you got home late and you're tempted to run through the drive through, run to your freezer instead. Save gas, calories... and most importantly, your health!

• When leaving town, whether on vacation or otherwise, eat the same as you do at home. Bring your breakfast foods with you or hit up the grocery store. Prepare and eat as many meals as you can yourself. You can still try that new restaurant or enjoy the family reunion BBQ but just keep portions under control and continue to get your daily exercise. 

Ultimately it comes down to goals, motivation and priorities. At this point in my life I have two young children and it's more important to me that they grow up eating healthy and nutritious meals and understanding the importance of maintaining a healthy lifestyle... more so than maintaining a clean floor. 

Health and happiness - 

Sara

Ten To-Do's

I was thinking how there are quite a few things I want to accomplish this summer and unless I write them down and have them stare me in my face... I won't get it done. So, here are the top 10 things I want to accomplish this summer (and in no particular order)

Complete a Women's TRYathlon
Go wall climbing (at the campus rec?)
Read 3 business books
Sumbit 3 business proposals
Plan a trip to CO for early fall
Go tubing down the Niobrara
Take the girls to Henry Doorly Zoo
Lose 20 more pounds by August 31
Spend 5-10 minutes before bedtime in prayer/affirmation (at least 3X/week)
Go on a day road trip to hike in a state park


What does your to-do list look like this summer? Don't let the summer slip away from you - plan for it!

In health and happiness -
Sara

Upcoming Events...

There are some upcoming events I wanted to let everyone know about.

The Cornhusker State Games is taking place from July 15th through July 24th.  There are over 60 sports/activities you can compete in such as The Haymarket Dog Chase 5K , The Volkswalk and The Adventure Race. Seriously, there is something for everyone! It's for amateurs so don't feel intimidated, the important part is that you just get out there, move and MAKE IT FUN! I am happy to put together a WFMH Team for any of these activities... let me know if you want to sign up and we can spread the word! The best part of doing these types of activities is participating in them with your friends and teammates.

For the ladies... there is the 2nd Annual Women's TRYathlon taking place at Holmes Lake on Sunday, August 14th. This is a mini triathlon for women of all ages, physical abilities, etc! This even consists of a 150 yard swim, a 3 or 6 mile bike ride (you choose that day how far you want to go) and a 1 or 2 mile walk/run. Early bird registration is $40 but it must be received by July 18th - after that date, registration is $55. The best part? All net proceeds go to benefit The American Heart Association - one of my favorite non-profit organizations! If you would like a handout with  more information shoot sara@wealthformyhealth.com an email and I will get it sent over.

There are quite a few more events coming up... but I wanted to let everyone know about these right away.
Get signed up for something.. make living a healthy lifestyle FUN! Don't be afraid to try something new - step outside your comfort zone on a regular basis... that's how we as humans grow and flourish. :)