STEP 3. FOLLOW THE PLAN

·         So now you have the knowledge. This is it. You have all the information you need for a healthy life. No one will be able to steer you in the wrong direction again and trick you to follow weird unhealthy diets. So let's keep on going. Let's create a plan that will keep you on the right path.

Weekly planning and grocery shopping

Tracking your progress

Wellness challenges

Habits & Rewards

Mindful Eating

Eating out guide

Healthy eating for the family

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Surprise - download menus!

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·         Finding “your” style

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Photo by Juanmonino/iStock / Getty Images
Photo by Juanmonino/iStock / Getty Images

Plan, plan and plan

Meal planning made easy

Meal planning can seem like a daunting and time-consuming task, but it doesn’t have to be. With good planning and the right tools, you can enjoy a varied and nutritional menu ongoing.

Create a kitchen planning center

Find a spot in your kitchen where you can house all of your planning tools and resources. This is where you can keep all your favorite recipes, coupons, and previous menus. Take a couple of minutes every week to find new recipes, collect coupons and make copies of a menu template for efficient planning.

 

Another thing that is worth investing time in is creating a list of all the spices you have at home. This will save you time later when you are searching through your pantry trying to find a specific spice, or when you start cooking and discover you are missing a spice and need to run to the grocery story last minute.

 

Prepare a shopping list

Keep a running list of items you need to purchase on your fridge. As soon as you run out of an item, or decide what you want to eat next week, jot it down on the shopping list. This includes everything from produce to kitchen supplies like paper towels and storage bags. Write the items down in categories; diary, vegetables etc. This will make shopping a breeze since you don’t have to run back and forth in the grocery store between the different sections.

 

When you arrive at the grocery store, stick to the list and resist the temptation to buy sales or products you don’t need. This is not an easy thing since grocery stores try their best to get you to buy everything in sight. Make it your mission to stick with to the list, and you will save a ton of money.

 

As soon as you get home, unpack the groceries and organize them in the refrigerator and pantry. Assign each shelf to a different category; diary, condiments etc. It’s also helps to assign a shelf to leftovers and takeout. This way you won’t forget about it and waste it. Clean and chop vegetables ahead of time, prep and marinate chicken and meat, and then keep the prepared foods on one shelf. These are all great ways to speed up cooking and not to waste foods.

 

Plan your menu

When you start planning your upcoming menu go back and look at previous weeks to ensure you don’t end up eating the same meals again. Also, when planning your menu it is good to look out a week or two. Ask everyone in the family to contribute ideas of their favorite meals to ensure everyone is happy with the menu. A fun activity can also be to take turn to choose a new recipe you haven’t tried in the past.

 

Things to consider when picking your recipes for the menu:

 

·         Protein – look at your calendar and make sure you get a mix of poultry, seafood, beef, pork etc.

·         Vegetables – incorporate as many colors as you can into your menu, and plan for vegetables that are in season. Using vegetables that are in season will save you money and ensure the vegetables are always available.

·         Carbohydrate – choose a variety of brown rice, whole wheat pastas etc.

·         Plan for a quick meal on days you know you are extra busy, or use a slow cooker.

·         Choose one meal a week that will last for two dinners  (stews, lasagna etc).

·         Weekends are great for trying new recipes.

·         Use coupons for good deals and plan meals that incorporate those products.

·         Check your calendar to take plans into consideration. Do you have friends coming to visit? Are you going away and not need to plan meals for those days?

This way of planning might take a week or two to get used to, but it’s going to save you hours and money so it’s worth giving it a try. It’s also going to ensure you and your family enjoys varied nutritious meals ongoing. No more excuses for not eating healthy and spending extra money on last minute grocery store runs!
 

  • Lunch bags
  • Planning dinner
  • Recipes
  • Kids

We are all given the same amount of time every day. We have a full 24 hours to do with as we please. How are you spending that time? Are you getting to the end of your days wondering where all of the time went? Wondering what you did that day that will propel you further in your life?

People that are successful in life often have a ritual that they follow. A list of things that they do each and every day. I personally know a few very successful people, and recently asked them what those things are. Here are 5 tips that almost every person gave me.

1. Organize Your Day

This is something that needs to be done daily. Whether you plan your days every morning, or you plan your days the night before, the number one thing you need to do each and every day is to plan your day with a to-do list and schedule. Pay special attention to the morning hours. This is when most successful people knock a bunch of important to-dos off their list.

2. Eat That Frog

One of my favourite time management books is titled Eat That Frog by Brian Tracy. It’s in this book that I first learned of the phrase “eat that frog”, which basically means to tackle your hardest, most dreaded task first thing in the morning – before you do anything else.

Once you can cross this task off your to-do list, everything else on it seems like a piece of cake! Are you eating your frog first thing in the morning?

3. Exercise

Exercise is important. It should be a part of your every day life, no matter what. No excuses. Exercise gives you energy, which allows you to get more done with your time. Exercise also helps to improve your memory, boost your confidence in work and life, sleep better and makes you happier. It’s one of the best things you can do for yourself each day.

4. Eat a Healthy Breakfast

Of course, eating a healthy breakfast goes hand in hand with exercising daily. Don’t bog yourself down with a heavy meal first thing in the morning. Start your day off right with something that is going to increase your energy and keep you alert.

Some good, healthy breakfast ideas: oatmeal, fresh fruit, healthy muffins, fresh juice, yogurt, or whole grain toast with nut butter.

5. Create Good Habits

To be truly successful, you need to set yourself up for success, and this means creating good habits. For example, drink 8 glasses of water daily, clear out your inbox at the same time each day, or get up 30 minutes earlier than normal every day – decide what habits you need to create in order to be successful.

Take note of what is setting you back in your life right now, and start changing those bad habits and switching them with new, healthier ones.

How you start your day is crucial. If you set yourself off in the right direction, doing the right things, first thing in the morning, you will be setting yourself up for success.

There’s absolutely no doubt in my mind that having a good, solid, morning routine is what makes successful people so… well, successful.

So – how do you start your days?

 


 

My Promise

When changing your lifestyle it's important that you do it for yourself, and nobody else. So think about why you are changing your lifestyle and make a promise to yourself why you are going to stick to the

  • Eat after 8
  •  Be positive
  • Be kind to myself

 

The Stellibell Way

I created Stellibell because I wanted to help people get to a healthy life (find out more at www.stellibell.com). Stellibell is all about living a quality life and understanding that there is more than just eating healthy. It means taking care of yourself in every way. Here are some Stellibell guidelines to follow:

·         Be present in the moment

·         Choose to be happy and see the positive in all situations

·         Focus on the good stuff in life

·         Love yourself

·         Respect and nurture your body

 

In other words: let's live!

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  • Stellibell Principles
  • Be thankful

Test - am i ready? If not, go back

Now you have all the information and you have prepared your home for your new lifestyle.

Kids - it's not about looks, it's about health and living a good long life

  • See it long-term, a cookie now or more years with the grandkids

test! go back

Beware of Food Pushers

You’re trying to lose weight but everywhere you go, there’s people pushing food in your face. “Try this cake I made.” “Don’t you like my cooking?” “What are you, on a diet again?” “Just this one time.” “It’s a special night, go for it.” What do you do when you finally decide to break your old habits, but those around you try to sabotage it? Here’s a list of top sabotagers and how to combat the threats.

Co-workers

If you have one of those offices where someone is always bringing in brownies or potato chips: Have a plan. Don’t let people tempt you. Think about the reason you’re at the celebration, don’t focus on the food. Make sure you eat a big and healthy enough breakfast so you’ll be less tempted. Don’t starve yourself because then you’ll definitely grab something off the table. Brush your teeth after breakfast and then you’ll be less likely to eat. If your co-workers force you, waste time getting yourself a glass of water, HOLD a plate of food, take a small nibble, fake it. Or, my favorite thing to do is tell it like it is. If you’re serious about changing your lifestyle, tell them the truth. Tell them how serious you are. Tell them you have a plan and how excited you are to stick with it. Ask them for help achieving your goals. Instead of feeling deprived, congratulate yourself on your willpower!

SuperMarket

Make a list and stick with it, is always the best advice. If you don’t have a list you’ll be tempted to go down every aisle so that you wont “forget anything.” Also, if you plan out your meals for the week in advance, it’ll force you to make a list so that you’ll pick up all the ingredients you need. And for God’s sake, EAT before you go, otherwise you’ll buy-up the entire store. If possible, don’t bring the kids! If you must, make lists for them and let them choose one or two things, only. This is a great opportunity to teach them about healthy foods, how to read a food label, and what junk food is. Buy them snacks that YOU don’t like. Stick to the perimeter of the store: Fruits & veggies, (linger in the produce aisle as much as possible – look for new items), meats, dairy, whole grains. Avoid the center aisles as much as possible, especially the cookie/crackers aisle, the ‘warm’ juice aisle (all sugar, not real juice) and the frozen food aisle with the prepackaged, processed, salty, fattening meals.

In-Laws and Bosses

You don’t want to insult your in-laws or your boss, but what do you do when you know there’s going to be a firestorm of bad-eats? Offer to bring a healthy appetizer or dish that you know you can safely eat. Fill your plate with all the healthy food. Eat small portions of the fatty, sugary foods. Grab a small plate and fill with nutritious foods so that there will be no room left for their diet-destroying ones. If they are focusing on you, take a few bites and then put your fork down. If they question you, tell them it’s a health issue, ‘doctors’ (or dietitians) orders, or tell them you’ll be happy to take any leftovers home.

Dining Out

#1 rule of dining out: you NEVER know what you are really getting. As healthy as the meal sounds, it may be loaded with salt and oils. First, tell your partner your plan, (you have one, right?) and ask them to help you with your goal. Try not to order appetizers or dessert. Or you can share one. Or order one or the other, and then share that. When you’re at home do you usually have an appetizer or a large dessert? No. So don’t order one now. Your meal will be close to 1,000 calories anyway (if you’re lucky). Order a healthy meal but tell the server how you want it prepared. They ask you how you want your meat cooked so don’t panic about telling them how you want the rest of the food prepared. Stress: no added butter or oils. Salad dressings on the side. No bread/rolls. No salty chips. No alcohol. (Are you trying to lose weight or not, people?!!) If you only dine out once or twice a month, then splurge, but eat a healthy, filling, low-calorie, high protein, high fiber breakfast and lunch. Plan ahead, don’t just go out there and pig out!

 

Dates

Eat healthy and impress your date. Don’t fake it and eat a lame salad to look cool, and then go home and eat a 1/2 dozen donuts. Impress them with your knowledge. Inspire them with your goals. Motivate them to eat healthy too. Pick a healthy meal and modify it if needed. Don’t be afraid, but be a leader, and teach them what you’ve learned and they may follow. (Don’t be a know-it-all nag, though.)

Drinks, Alcohol, Beverage Pushers

For a more detailed post on this, click on THIS LINK

Bottom Line

You’re in control of your body and decisions. (Don’t we tell our kids this?) Don’t cave into peer pressure. Write out your plans, have a goal and stick to it!

 

 

The Stellibell Way

I created Stellibell because I wanted to help people get to a healthy life (find out more at www.stellibell.com). Stellibell is all about living a quality life and understanding that there is more than just eating healthy. It means taking care of yourself in every way. Here are some Stellibell guidelines to follow:

·         Be present in the moment

·         Choose to be happy and see the positive in all situations

·         Focus on the good stuff in life

·         Love yourself

·         Respect and nurture your body

 

In other words: let's live!

For some of us it’s extremely difficult to put ourselves first. This is still a challenge for me that I work on daily. It's difficult for me to take time for myself without feeling guilty. One way I look at it is the way they give instructions on an airplane: you put the oxygen mask on yourself first and then you put it on your kids and people around you. The reason for this is that if you faint you are unable to help them, and all of you could die. By helping yourself, you are also helping everyone around you.

 

Be happy

The Stellibell Way is quality of life the easy way. I believe the purpose of life is joy and happiness. I also believe that there is an easy way to get there. Focus on what makes you happy. Ask yourself, “Does this make me happy or sad?” If the answer is happy, you know that you are on the right track. You are following your gut instinct. Take exercise, for example: I can force myself to use the treadmill, which I hate, or I can lift weights, which I love. Which exercise is going to make me happy and which exercise do you think I will stick with and obtain my weight loss goal? The weights, of course, because it makes me happy. There is always a choice and a path that is going to be more enjoyable. Pick it, because you are supposed to be happy. This rule is true for everything in life; education, job, etc.

Only you stand in the way of a happy healthy life. You can blame time and others, but you are in control. Choose happiness.

 

Smart time management

Smart time management can save you hours and hours of time ¾ time that you can now spend on yourself or on other things that make you happy. The first step in time management is having a good to-do list so that you spend minimal time keeping track of the hours in your day. I update my to-do list at the end of the day when everything is fresh in my mind so that I can start the next day right away and I don't have to spend half an hour trying to remember what I need to do.

As we all know cleaning is very time consuming. I don't clean my house (and I don't have a maid!); I maintain my house. I pick up everything before I go to bed so that the house is always clean in the morning. I clean the bathroom before I shower. I clean the fridge before I put in new groceries on Sundays. Always maintaining. Cleaning 10 minutes here and there saves me hours later.

It's all about figuring out what you enjoy doing and prioritizing the must-dos. Do you really have to watch all the TV shows you follow, or can you take one of those hours to organize your bills, so that you can go to the gym the next day or spend it reading books to your kids?

Once you find yourself with all this extra time you might have to find yourself a new hobby. I was surprised to find out how much time I saved not thinking about food and not eating in front of the TV.

 

The Stellibell Way

I created Stellibell because I wanted to help people get to a healthy life (find out more at www.stellibell.com). Stellibell is all about living a quality life and understanding that there is more than just eating healthy. It means taking care of yourself in every way. Here are some Stellibell guidelines to follow:

·         Be present in the moment

·         Choose to be happy and see the positive in all situations

·         Focus on the good stuff in life

·         Love yourself

·         Respect and nurture your body

 

In other words: let's live!

For some of us it’s extremely difficult to put ourselves first. This is still a challenge for me that I work on daily. It's difficult for me to take time for myself without feeling guilty. One way I look at it is the way they give instructions on an airplane: you put the oxygen mask on yourself first and then you put it on your kids and people around you. The reason for this is that if you faint you are unable to help them, and all of you could die. By helping yourself, you are also helping everyone around you.

 

Be happy

The Stellibell Way is quality of life the easy way. I believe the purpose of life is joy and happiness. I also believe that there is an easy way to get there. Focus on what makes you happy. Ask yourself, “Does this make me happy or sad?” If the answer is happy, you know that you are on the right track. You are following your gut instinct. Take exercise, for example: I can force myself to use the treadmill, which I hate, or I can lift weights, which I love. Which exercise is going to make me happy and which exercise do you think I will stick with and obtain my weight loss goal? The weights, of course, because it makes me happy. There is always a choice and a path that is going to be more enjoyable. Pick it, because you are supposed to be happy. This rule is true for everything in life; education, job, etc.

Only you stand in the way of a happy healthy life. You can blame time and others, but you are in control. Choose happiness.