3 Benefits of Smart Snacking

If you Google “how to lose weight,” one of the most common pieces of advice that you’ll come across is to avoid snacking at all costs. But let’s take a step back: what they’re really saying is that MINDLESS eating will lead to packing on pounds.

At the end of the day, mindless eating and snacking are two very different things. Mindless eating often stems from boredom, stress, depression, and even habit or ritual. Snacking, when done smartly and mindfully, can actually come with a whole slew of health benefits.

So what exactly is smart snacking? Smart snacking is eating a small nutritious “meal” with the specific purpose of contributing to an aspect of your health.

Not convinced? Check out these 3 reasons why we’re huge fans of smart snacking!

  • Smart snacking can prevent overeating during mealtime. Having a healthy snack, like granola or apples with almond butter, in between meals can help you maintain your blood sugar and cravings, along with keeping your hunger at a manageable level so when lunchtime or dinnertime rolls around, you aren’t so famished that you completely overeat.
  • It gives you the chance to incorporate healthier foods into your diet. If you’re like me, you don’t always love stuffing your mouth with vegetables during every single meal. One of the easiest ways to make sure you’re getting your daily recommended serving of fruits and veggies is to plan a few snack during the day that help you totally crush that pesky food pyramid.
  • Snacking in a healthy way also improves your energy levels and mental clarity. Smart snacking on a regular basis can assist in maintaining your blood sugar levels throughout the day, helping to avoid the infamous nap-inducing in-between-meal slumps.

Ready to join the snack pack? Check out our locally made, all natural snacks like our Chocolate Peanut Butter Protein Pucks and our brand new granolas!

Create Your Very Own DIY Wellness Plan For 2018

I have a confession: I absolutely hate when people say “new year, new me!” — mostly because it makes me think that you need to be a totally new person in order to have a better year than the last.

Although, I have another confession: I love resolutions. I think the idea of seizing the moment to better yourself and your life is incredibly brave and courageous. Whether it’s when the new year kicks off or whenever just “feels right,” taking that step to make a positive, healthy change is definitely something to be celebrated.

This year, my own personal resolution is to be more intentional with my overall well being. From what I eat to my activity levels to mental self-care, I’m striving to find more balance in my overall wellness to help create a happier, healthier me. And while the goal itself is exciting and I couldn’t be more pumped about it, it can be a little daunting to figure out how to actually get there… So, I’m making a plan to make sure I stick to my resolution and make this my best year yet.

Want to join? Check out my step-by-step wellness plan below and let me know in the comments what kind of goals you hope to crush this year!

P.S. Want to win a $50 Eat Well gift card? Share your wellness goals on Instagram or Facebook and tag us for a chance to win!

 



2018 DIY WELLNESS PLAN


Step One: Set Your Goals
If you’re even considering creating your own wellness plan, you probably already have a goal in mind; but this is where it gets a little more focused.

Use the exercise below to set up 1 month, 3 month, and 6 month goals in each main area of wellness. Setting goals in shorter time frames like this helps you keep your progress manageable.

Don’t forget to increase your goal a little bit every 3 months!

  • Activity
    • In 1 month, I will have successfully: (Example: In one month, I will have successfully run on the treadmill for 20 minutes 3 days per week.)
      In 3 months, I will have successfully:
      In 6 months, I will have successfully:
  • Nutrition
    • In 1 month, I will have successfully: (Example: In one month, I will have successfully eaten 3 full servings of vegetables 5 days per week.)
      In 3 months, I will have successfully:
      In 6 months, I will have successfully:
  • Self-Care
    • In 1 month, I will have successfully: (Example: In 1 month, I will have successfully gotten at least 7 hours of sleep a night for at least 3 nights per week.)
      In 3 months, I will have successfully:
      In 6 months, I will have successfully:


Step Two: Identify The Essentials
Now that you’ve set manageable goals for yourself (and hopefully you’re starting to get excited!), it’s time to figure out what you’ll need to reach those goals. Use the exercise below to identify your goal-crushing essentials.

  • Activity
    • To reach my goal of ___________, I will need:
      Example: To reach my goal of running a 10k in 6 months, I will need an awesome pair of running shoes from Fleet Feet Nashville and fellow runners to help challenge me, like the East Nasty Running Club.
  • Nutrition
    • To reach my goal of ___________, I will need:
      Example: To reach my goal of eating 3 full servings of vegetables 5 days per week, I will order customizable meals from Eat Well Nashville and pick up extra produce from Turnip Truck every Sunday.
  • Self-Care
    • To reach my goal of ___________, I will need:
      Example: To reach my goal of getting at least 7 hours of sleep a night for at least 3 nights per week, I will set calendar reminders on my phone and track my sleep using my iPhone’s Bedtime app.


Step Three: Create An Accountability System
Let’s be honest: all of the planning in the world still doesn’t mean you’re 100% going to crush your goals. That’s where your accountability system comes in. For this step, pick a person or a particular method to help you check-in with yourself and your progress to keep you on track to reaching your goals.

No exercise here; this one has to be whatever works best for you. Here are a few ideas, to help you get started:

  • Post your goals on Instagram and commit to sharing regular daily or weekly updates about your progress
  • Share your goals with your best friend and ask them to check in with you every 3-5 days about how you’re doing
  • Use a goal tracking app on your phone
  • Create your own DIY written check-in system for yourself; write a sentence (or a few!) every day about what you did to actively progress in your journey to reach your goals and how it made you feel


Step Four: Reward Yourself!
While accomplishing your goal is a reward in itself, giving yourself a little extra incentive never hurts! Use the exercise below to determine a reward for reaching your goals at every benchmark, with the biggest reward set for the 6 month mark.

  • When I reach my 1-month nutrition, activity, and self-care goals, I will reward myself with ____________________.
    (Example: When I reach my 1 month nutrition, activity, and self-care goals, I will reward myself with a pair of concert tickets!)
  • When I reach my 3-month nutrition, activity, and self-care goals, I will reward myself with ____________________.
  • When I reach my 6-month nutrition, activity, and self-care goals, I will reward myself with ____________________.

 



Well, folks – there you have it! You are all set and ready to totally crush your wellness goals making this your happiest, healthier year yet.

BONUS: I’d love to hear about your goals and your progress! Share your wellness goals on Instagram or Facebook and tag us in your post (make sure the post is set to ‘public’ so we can see it!) for a chance to win a $50.00 Eat Well gift card.

3 Last-Minute Healthy New Year Resolutions

2018 has been in full swing for a few days now, and undoubtedly, a lot of resolutions have already failed. Whether it was New Years Day brunch or the large iced vanilla latte and pastry you grabbed rolling back into work the day after, you are not alone if your resolution to be a healthier you failed as soon as it began.

Nevertheless, my favorite thing about a new year rolling around is that the whole month of January basically feels like a fresh start – and it’s never too late to commit to making a few more manageable healthier choices that are not only easy to stick to for longer than a week, but can lead to a whole year of a healthier, happier you.

Ready for a change? These are 3 of my favorite healthy choices that you can easily make in the new year to help you kickstart your commitment to being healthier and happier in 2018. Give them a try and let us know what you think!

  1. Reset your digestive system + fall in love with natural food.
    My belief that diets don’t work comes from personal experience. I’ve tried every diet under the sun and let me tell you something… They don’t work, and it’s because they’re diets – not lifestyle changes. What actually works? Changing your habits. Processed, sugary food is extremely addicting, making dieting and changing your habits harder than it should be. One of the quickest ways to break that addiction and force yourself to develop healthier habits is by resetting your digestive system. Rid your body of toxins, reintroduce fresh, natural food, and let your body tell you what it really wants and doesn’t want.

    My personal recommendation: give Whole30 a try! It broke my soda and sugar addiction, taught me more about healthy food than I could have imagined, and helped me develop a healthy lifestyle leading to losing 65 lbs in less than a year. Learn more about Whole30 here and check out our Whole30 menu here!

    Whole30 not your thing? Ramp up your reset with a supplement designed to help your body detox, like this all natural 15-day cleanse.

  2. Break up with processed food.
    Don’t get me wrong; I love a salty, greasy, crunchy bag of potato chips as much as the next person. Unfortunately, my body feels differently – and your body probably feels the same way too. Eating processed food leads to a whole slew of dangerous health problems like obesity, chronic fatigue, diabetes, high blood pressure, and more. Scared yet? You should be.

    If you eat processed food regularly, I won’t lie: breaking up with it will be tough. While Whole30 is one of the best ways to detox and kick the habit, you can also start by cutting out one processed item a day and replacing it with natural, whole foods. My favorite healthy food hack: avoid eating anything that has ingredients you can’t pronounce or easily find at Whole Foods or Turnip Truck.

    P.S. That’s also why we always include nutritional information and an ingredients list for all of our all natural, freshly cooked meals that you can find on our menu :)

  3. Cut out sugary drinks.
    One of the biggest lessons I’ve learned throughout my health journey is how sugary drinks can totally destroy your body, even if you eat healthy food and exercise regularly. While it’s a tough habit to kick (sugar addiction is real, y’all) because of how addicting sugar is, there are tons of healthier options to replace your favorite sugar drink. My favorites: Everly and La Croix.

    Replacing my afternoon soda with Everly has helped me maintain my blood sugar levels and avoid the inevitable post-soda sugar crash. Plus, it’s created with all natural ingredients AND it’s local company. You can even add one to your next Eat Well order here! And if you need a daily fizz fix like I do, La Croix is the way to go. Also made with all natural ingredients (and Whole30 approved!), it comes in TONS of flavors and you can even add some fresh fruit or coconut water to it to add some natural sweetness.

Moral of the story: Even if you just make one tiny habit change a week, that’ll lead to a year of healthier choices. It’s not too late to make 2018 your healthiest, happiest year yet.

Got your own tip to make 2018 happier + healthier? Share it with us in the comments!