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6 Tips to Get Back On Track with Healthy Eating

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Let’s face it. Sometimes we just get off track with healthy eating.

Maybe it was summertime. Or the holidays. Or vacation.

It may have been on purpose (gotta eat on a cruise to get your money’s worth!) or maybe life just got in the way.

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Whatever the case may be, you clicked on this post because you’re off track with healthy eating and you need to steer the ship back on course.

It happens to the best of us. It’s no big deal.

And the faster you course correct after the event, the less damage there will be.

But no matter how long you’ve been eating “off track”, you can get back to healthy eating with these 6 tips.

woman in kitchen chopping vegetables on wooden table

6 Tips to Get Back On Track with Healthy Eating

1. Set a goal

Goal setting is huge. You should be mindful of what you are trying to accomplish when you focus back on healthy eating.

Here are a few ideas:

  • Lose weight
  • Eat less fast food
  • Eat less processed food
  • Quit snacking between meals
  • Eat more different kinds of fruits and vegetables daily

Whatever your goal is, you should write it down and put it somewhere that you can see every day. This may be your bathroom mirror, your refrigerator or on the door of your pantry.

That may seem silly, but it works. It will help you quit mindlessly eating and help you focus on your end goal.

2. Set a reward for mini goals

Now that you have your main goal decided upon, let’s make some mini goals to get excited about.

If your big goal is weight loss, divide that big goal into small parts. Maybe 5 or 10 pounds, depending on the size of the big goal.

Then give yourself a small, non-food related reward when you accomplish that goal.

Here are some ideas:

  • a pedicure
  • a new dress
  • a new pair of shoes
  • a new swimsuit
  • date night with your significant other

If your goal isn’t tied to weight, that’s ok. Maybe you can make a chart and reward yourself if you:

  • Don’t eat fast food for a week
  • Go all week without snacking in between meals
  • Eat 5 different kinds of fruits/vegetables everyday for a week
  • Be mindful of processed foods for a week and keep them out of your meals as much as possible

Small rewards help so much when you are trying to meet a big goal. Don’t make yourself wait months to do the happy dance! Do it this week!

woman eating salad outside in the grass

3. Try something new

Every time I try something new, I get excited and motivated to do it, atleast for a little while.

That may be a new diet, learning how to use a new appliance or even just a new recipe.

The newness helps you move forward and explore.

Of course the newness wears off after awhile, but that’s ok. Then you can add something else new to move you further ahead.

So try a new diet. Try using an air fryer or Instant Pot if you haven’t used them before.

Try a new exercise class or piece of exercise equipment.

Try a new recipe or a new way of meal planning.

It doesn’t really matter what it is, as long as it leads you to your main goal.

4. Make a plan

I am a planner. I love to plan things. Meal planning. Vacation planning. It doesn’t matter.

Planning helps you focus on your goals and how you’re going to get there.

So take what you’ve learned above and make a plan that will help you complete your healthy eating goal.

Write it down and try to stick to it for one full week. After the week is over, you can evaluate the plan and see what tweaks it needs to make it better.

Keep refining until you find the plan that you can stick with for the long haul. After all, healthy goals aren’t going to be reached overnight.

couple eating salad together

5. Get a partner

Goals are always easier to reach if you have someone reaching them with you.

Whether that is a spouse, sibling, parent or friend, getting a partner to help you and to be accountable to is key.

I always do better on a diet or exercise plan if my husband does it with me. Of course, he usually does it way better than me, but that’s ok. It just motivates me to do my best and get better.

6. Use a tracking tool

When you are trying to reach a goal, it is always good to track your progress.

If you are trying to lose weight, there are lots of apps you can put on your phone to keep track of your progress. One I love is Happy Scale.

Happy Scale is a free app that takes your big goal and breaks it up into mini goals (as suggested above), and lets you know when you meet each goal.

For other habits, I suggest the free app Strides. You can use it to track just about any habit or goal you want.

Strides has templates for most tracking goals and will send you reminders to keep you on track throughout the day.

Eating healthy is important. We all know that.

But sometimes life gets busy or big things happen to throw us off course.

I hope these 6 tips will help you get back on track with healthy eating right now.

Don’t wait! The sooner you get back on track the shorter time it will take to reach your goal.

You got this!

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What is your healthy eating goal? Let us know in the comments below. And if you found this post helpful, please share. Thanks!

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4 Tips to Eat Real Food While Traveling Away From Home

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I love to travel. Whether it is by plane or car, I always look forward to a fun trip.

I love seeing new places, taking tons of pictures, learning about new cultures and eating at new places.

But I don’t want travel to end my real food diet. I don’t want to feel sick or bloated on my vacation, just because I’m not eating right.

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If you feel the same, I have some tips for you that will hopefully help you stay on track, even while traveling.

couple eating lunch on vacation

4 Tips to Eat Real Food While Traveling

1. Do your research for real food restaurants

There are almost always real food options to choose from at any restaurant. But if you try to stay away from fast food chains and choose actual restaurants instead you will have better luck.

Most “mom and pop” restaurants serve real food. It may not be “organic”, but it will be healthier than most fast food options.

Most traditional food in other cultures is real food. So try to eat like the locals do (in everywhere but the U.S.) and you’ll do fine. You may even find some recipes you want to repeat when you get home.

So do your research before the trip, read yelp and trip advisor reviews, and find some real food restaurants to try on your trip. It will make all the difference in your overall experience and health.

2. Take snacks

If you are in an airport or other location where only fast food is available, it’s always better to take snacks that you know are healthy to munch on.

Some snacks that are easy to pack and carry are nuts, granola bars, beef jerky, protein shakes and fruit.

If you have a cooler, you can pack even more snacks such as cheese, boiled eggs and meats.

Having these things with you will keep you satisfied until you can get to a better restaurant option. Then you can eat whatever real food they have available.

woman shopping for produce in market

3. 80/20 rule

I don’t think you have to have only real food all of the time. There is a time and place to make “unhealthy” choices in the name of vacation or trying something new.

That is where the 80/20 rule comes in. If you eat real, healthy food 80% of the time, you can make less healthy choices the other 20% of the time and still be ok.

So if your kids want to hit that ice cream shoppe on the boardwalk, don’t feel bad. Join in for a single cone.

If you want to have dessert at dinner, just pay attention to the rest of the meal and make it as healthy as possible.

This isn’t an all or nothing lifestyle. It’s a “most of the time” lifestyle that will keep you healthy, even if you choose unhealthy options every once in a while.

4. Avoid overeating

One of the biggest problems with traveling is overeating.

Whether it is eating too many snacks on a long road trip or eating after your stomach is screaming that it’s full, overeating can ruin your vacation. It can make you feel sick and bloated and make you lose the energy you need to see the sights and experience the fun of traveling.

So my suggestion is to eat 5-6 small meals throughout the day so that you keep your energy up and don’t get weighed down by food.

The main thing I want you to take away from this post is that you should enjoy your vacation/travel as much as possible. Try local foods and relax alot.

Look for local markets and take tips from local cooks. These things will help you enjoy your trip without overeating or making yourself sick.

Vacation can include food, but it isn’t all about the food. Enjoy other experiences as well that you will probably remember more than the food for years to come.

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Where are your favorite places to travel? Let us know in the comments below. And if you found this post helpful, please share. Thanks!

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12 Types of Real Food Pantry Staples for a Well Stocked Kitchen

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If you are used to eating the Standard American Diet (SAD), your kitchen is probably filled with boxes of this and cans of that. Premade frozen dinners and unhealthy snack foods.

This is how I grew up and I didn’t think anything of it.

But as I transitioned to being a mom and wanting to feed my kids a healthier diet, I had to reevaluate what I had in my kitchen.

To me, a well stocked kitchen contains real food pantry staples that are a mix of fresh and frozen foods, whole ingredients and knowledge of how to put them together to make a healthy meal.

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And while we aren’t going to talk about the “putting them together” part in this post, I would like to go over what you should have stocked in your real food kitchen.

12 Types of Real Food Pantry Staples

1. Baking

Baking staples are items you would use to make homemade baked goods and breads. Some examples are: sugar/brown sugar, baking soda/powder, vanilla and other extracts, all purpose flour, active-dry yeast, cocoa, chocolate chips, sweetened condensed milk and other baking items.

2. Dry Goods

Dry goods are usually thought of as non liquid foods you can buy in bulk. Some examples are: pastas, rice, wheat, beans, oats, cereal, pancake mix and dry soup mix.

3. Canned Goods

Canned goods could be food bought at the store in cans or things you have canned at home. Some examples are: soup, vegetables, pasta sauce, meats, fruit, chicken or beef stock, green chilies and other home canned foods.

4. Herbs

Herbs are usually (but not always) dried herbs from the store. You could also grow herbs at home and dry them to store. Some examples are: basil, oregano, ginger, paprika, bay leaves, dill or fennel, thyme and rosemary.

5. Produce

Produce is usually referring to fresh produce from the store or your garden. There are ways to keep some produce fresh longer (you can read more about that here). Some examples are: potatoes, squash, onions, carrots, apples, leafy greens and peppers.

6. Drinks

Drinks is a pretty self explanatory category. Some examples include: tea, coffee, fruit juice, bottled water, alcohol, hot cocoa mix, protein shakes and vegetable juice.

pantry staples on white background

7. Snacks

Snacks are things you can have around for between meals. Some examples include: nut butters, nuts & seeds, crackers, dried fruits, popcorn, applesauce and beef jerky.

8. Dairy & Eggs

Dairy & eggs are great to get protein in your diet. Some examples include: milk & powdered milk, eggs & powdered eggs, cheese, cottage cheese, butter, yogurt, cream cheese and sour cream.

9. Bottled Goods

Bottled goods are usually things you use to cook your meals with that come in a bottle. Some examples include: vinegar, syrup, oils, lemon juice, honey, lime juice and salsa.

10. Frozen Foods

Frozen foods can be purchased at the store or fresh from the garden foods that will last longer in the freezer. Some examples include: frozen fruits & vegetables, meats, breads/buns/tortillas, fish, homemade freezer meals and ice cream.

11. Condiments

Condiments are usually things you put on top or to the side of your meals to add flavor. Some examples include: mustard, soy sauce, salad dressings, barbeque sauce, hot sauce, worchestire sauce, ketchup and mayonaise.

12. Spices

Spices help give your food more flavor. Some examples include: cinnamon, taco seasoning, salt & pepper, cumin, chili powder, italian seasoning, all spice, garlic and onion powder.

If you can keep these 12 types of real food pantry staples handy in your kitchen (pantry, refrigerator, freezer, etc.), you will more likely have the ingredients needed to make healthy and delicious foods for your family.

If you look at this list and it seems a little overwhelming, that’s ok. I have a challenge for you that will help you stock your pantry with these staples and other foods to feed your family for a week.

To sign up for the FREE challenge, click here —> Stock My Pantry FREE 7 Day Challenge.

And just remember, you don’t have to do this all in a day. You can add these things to your kitchen over time.

If grocery shopping hasn’t been your jam in the past, I have a 10 Grocery Shopping Tips to Keep You on Budget post that can help you buy healthy and save money at the same time.

I hope this list gives you a better idea of things you should have in your well stocked, real food kitchen.

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Do you have anything to add to this list? Let us know in the comments below. And if you found this post helpful, please share. Thanks!

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4 Elements of Serving Well Balanced Meals to Your Family

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One of the biggest benefits to eating a real food diet is all of the nutrients you get from fresh, whole foods.

If you choose your food well, it will provide you with all of the vitamins and minerals your body needs to be healthy and strong.

But in our modern society, the trend is to leave out whole food groups because they are “bad” for you. This is simply not true and can lead to nutrient deficiencies in your body.

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It used to be that low fat was all the rage, so people tried to eat as little fat as possible. But we now know that healthy fats are good for you and are needed for the body to function properly.

These days, many people are going on low carb diets. I’ll admit, I’ve been on several low carb diets. I lost weight and I like the food. I mean, bacon everyday. What’s not to like?

But when you decrease all carbs, you are decreasing healthy carbs like fruits and vegetables. These are high in nutrients and anti-aging chemicals that our bodies need.

So today, I want to talk about how to build balanced meals for your family so that they get all of the benefits possible from a real food lifestyle.

The 4 Elements of A Balanced Meal Explained

Protein-

Protein helps your body repair cells and make new ones. It is also important for growth and development in kids and teens. Proteins may include meat, eggs, tofu, etc.

Carbohydrates-

Carbohydrates are the body’s main source of energy. Without this nutrient, you may feel sluggish or depleted of energy. Carbs may include breads, cereals, rice, crackers, etc.

Fruits/Vegetables-

Although fruits and veggies contain carbs, they also contain key vitamins and minerals our bodies need daily. Fruits and vegetables can be fresh or frozen and come in many varieties.

Healthy Fats-

Fats help your body absorb some vitamins and minerals. They’re also needed to build cell membranes and protect the nerves. Healthy fats may include olive oil, butter, full fat dairy, etc.

So in each meal, you should try to include each of these 4 elements.

What does that look like in practice?

4 Elements of Serving Well Balanced Meals to Your Family

Let me give you a few examples of balanced meals:

Breakfast

Eggs (protein), toast (carb), with butter (fat) and grapes (fruit)

Cereal (carb), with whole milk (protein & fat), with blueberries (fruit)

Lunch

Ham sandwich (protein, fat and carb) with side salad (vegetables)

Grilled chicken salad (protein, vegetables) with dressing (fat) and croutons (carb)

Dinner

Steak (protein & fat) with a baked potato (carb) and side salad (vegetable)

Chicken fajitas (protein & vegetables) cooked with olive oil (fat) and in a tortilla (carb)

4 Elements of Serving Well Balanced Meals to Your Family

These are just a few ideas. You can mix and match to your hearts content.

To get more healthy meal ideas for your family, check out this blog post —> 10 Last Minute Healthy Meals for Your Real Food Lifestyle.

And it doesn’t have to be perfect. You may have more carbs or more protein in lunch and then the opposite at dinner.

Just know that the more you mix and match these macro nutrients, the better off your overall health will be. Don’t overindulge in one for multiple meals at a time. Try to be as balanced as possible.

If you want ideas of what to put in your kids’ lunches for better nutrition, check out this blog post —> 10 Resources for Healthy School Lunch Ideas for Your Real Food Lifestyle.

You may find yourself eating more of one element when you’re stressed or emotional (most likely carbs or fat). If you see that you are doing that, try to mix in other elements with your next meal to make it more balanced.

After all, we shouldn’t expect ourselves to be perfect all the time. We just want to try our best not to leave whole food groups out or only eat one or two groups for the bulk of our meals.

Balance is key to a healthy, real food lifestyle.

What is the hardest element to get into your family meals? Let us know in the comments below. And if you found this post helpful, please share. Thanks!

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6 Tips to Stock A Healthy Pantry on a Budget

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Most people think that eating healthy is too expensive. Shopping at Whole Foods or in the organic section of the grocery store seems out of reach. But healthy, real food eating doesn’t have to be expensive. It just takes some preparation and planning to pull it off.

So today, I want to talk about how to stock a healthy pantry, with real food, on a budget. What budget? That’s up to you. But saving money and making smart choices is the name of the game here.

6 Tips to Stock A Healthy Pantry On A Budget

1. Shop the weekly specials

Everyone gets the weekly special flyers in the mail from their local grocery store, right?

Maybe you just ignore them or throw them away because you think they are a waste of time or only have processed food on sale. But next time they come in the mail, you might want to take another look.

Most of the time you can find some good deals in your local grocery store’s weekly specials. Many times seasonal produce is on sale because they are trying to get rid of it. You may also find good deals on meat and frozen foods.

So read the flyer, make a list and then make your meal plan around what’s on sale (especially the fresh food), so you don’t waste anything.

You don’t have to be an extreme couponer to use the weekly specials to your advantage. So check them out!

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2. Buy in bulk when available

Buying in bulk, especially for staples such as baking ingredients, rice, spices and other real food necessities makes sense and will save you money in the long run.

You can go to a membership store like Sams or Costco for bulk items. But you can also buy them in your regular grocery store or through online retailers like Amazon.

Just make sure that when you buy in bulk you are storing your items properly so bugs or rodents don’t get inside. You will also want to store them in a cooler part of your house to increase longevity.

3. Pick the store brand

When shopping at your local grocery store, don’t get caught up in the name brand hype.

I would say 98% of the time, the store name brand is just as good as the name brand. And it’s almost always cheaper.

So save money by buying the store brand and get more bang for your buck.

4. Don’t buy single use items

When you get into the real food world, sometimes you find people that are overzealous with their recipes. They put things in their food that you’ve never heard of before.

While that might be fun and exciting for them as chefs and recipe creators, it can make it more difficult for the normal mom to make.

I would stay away from recipes that use ingredients you will only use once. Exotic spices or hard to find grains can be costly and you probably won’t use them all before they expire.

In this case, I would look for a simpler recipe or replace the single use item with something you’re more likely to use often. Wasting food (especially expensive exotic ingredients) can take money out of your food budget for no reason.

5. Don’t buy everything organic

Organic food is better for us, no question. If all food was organic in the world, the overall health of everyone would be better.

But when it comes to buying organic at the grocery store, you don’t need to spend the extra money on every item.

The best way to know which fruits/vegetables you should buy organic and which ones aren’t necessary, consult The Dirty Dozen list. It’s updated every year, so make sure you find the newest one.

If you have a garden, you can supplement your organic needs by growing you own organic food. It is very satisfying and if done right can save you money.

6. Keep things simple

I saved the best tip for last.

When trying to eat healthy, real food, sometimes you can go overboard in your excitement to start.

The best thing to do is to keep it simple. Simple meals. Simple meal plans. Repeat daily meals such as breakfast and lunch so that you don’t have to come up with new things everyday.

This will help your budget because you will know what those things cost and when you find a deal you can stock up.

Make simple recipes that use real food basics. Grow food at home if you can.

Switching from the Standard American Diet to a real food, healthy diet can be overwhelming.

Hopefully these tips will help you save money while you increase your health. The best of both worlds!

Do you have any other tips to stock your pantry on a budget? Let us know in the comments below. And if you feel this post was helpful, please share. Thanks!

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9 Tips to Thrive On Your Homestead During Quarantine

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Life is a little different right now. How different depends on how busy and social your life was before the quarantine and how much you are staying home during the quarantine.

For us, our family life is very different now. Instead of baseball games, track meets, school plays and getting ready for graduation, we are staying home and doing school online.

My husband is a healthcare worker, so instead of taking off for Spring Break, all of his leave got cancelled.

As for me, I prefer to be home so I don’t mind too much.

But we don’t want to just survive this quarantine, we want to thrive.

I wrote a couple of weeks ago about the coronavirus scare and what I had learned so far. You can read that post here —> 7 Things I Learned from the Coronavirus Scare.

Even then, I didn’t know how much the world would change in just a couple of weeks. How businesses and schools would shut down so that people could stay home and minimize the spread.

But we don’t just want to hide in our homes and be scared all of the time.

We want to realize our blessings during this time and make the most of it.

After all, this is a unique time in history. One of those times people will look back on and say “I remember when. . .” or “Grandpa, tell us about when the whole world was under quarantine. . .”

Hopefully this will only happen once every hundred years and we just happen to be here, experiencing it now.

Today, I want to share with you the things our family is doing to thrive during this hard time. That way we can look back and say we did our best to make it thru the best we could.

9 Tips to Thrive On Your Homestead During Quarantine

1. Staying home

Here in Colorado, we are under a Stay At Home Order from the governor. That means unless you are a essential worker, you don’t go to work. You can go to the grocery store, take your dog for a walk and that’s about it.

I am actually glad that he made the order, because it has made it easier for my teenagers to take the quarantine seriously. They were not happy about being away from their friends for weeks at a time. That has been rough.

But I am enjoying the time at home, since we moved a couple of weeks ago. I’ve had time to get things arranged and out of boxes to make this place feel more like home.

If you are in the US, please stay home as much as possible. I know it’s a pain and can sometimes feel like our freedom has been taken away. I know it can be a hardship on family finances and social relationships.

But let’s nip this thing in the bud before it gets worse so that we can enjoy our summer (hopefully) and get on with our lives sooner.

2. Spending more time together as a family

One good thing about this quarantine is that our lives have slowed down.

Having 3 kids in high school, I hardly ever saw them, especially during the week. My two older kids drive and have activities before and after school and jobs on the weekends.

And while I’m really sad they are missing out on these activities (especially my senior), it’s nice to spend more time with them.

They are still working (as of now), but they are home most of the time. We can watch movies, eat meals together and have scripture study at night. It has been a blessing (even if they don’t see it as one right now).

vegetables at grocery store

3. Eating fresh food

When the coronavirus scare started here, people went crazy and bought everything at the store.

Shelves were empty of toilet paper, eggs, bread, baking supplies and so much more. It was very strange.

But now that we are on a stay at home order, people aren’t at the store that much.

I went for my weekly shopping trip on Monday morning and the shelves were almost back to normal. It felt good.

So we are eating as much fresh food as we can. And as long as we are able (we aren’t sick and the grocery stores are open) we will continue to shop as usual and eat from the grocery store.

4. Not eating our food storage

Like I said above, we are shopping and eating regularly, so far. This is a blessing.

We have not started eating out of our food storage. In fact, it has been in boxes (we moved 2 weeks ago) for over a month and we haven’t unpacked it yet.

I am saving this food storage for when fresh food is not available, either because we get sick or the grocery stores close. While our food storage does contain some real food, it also contains processed food our bodies aren’t used to eating on a regular basis.

So we are holding off on eating it until we need it. Hopefully, that day will never come.

2 people walking dog

5. Going on walks each evening

I have been doing CrossFit for over a year and a half now and I really enjoy it. It’s a hard workout that I always appreciate (when it’s over!).

But with the gyms closed down and our move to town, my husband and I decided to start taking nightly walks with the dog.

30 minute walks around our neighborhood and nearby park have been great times to unwind and reconnect with each other.

As a health care worker, my husband’s job has him under high stress right now. We both enjoy this time together and as the weather starts to get warmer, it is going to be even more enjoyable.

So if you can, take some time to go on walks or runs for exercise during this quarantine. Your body and mind will appreciate it. And so will your dog!

two people watching tv

6. Limiting media influence

It seems like everywhere you turn today, people are giving recommendations and suggestions about how to act or what to do during the coronavirus quarantine.

There are scary stories on the news about deaths rising in the US and not enough medical professionals or equipment to go around.

Whether it is Facebook, Instagram, the evening news or the newspaper, the media is everywhere. And it can get a little overwhelming if you leave it on constantly.

In our house, we are limiting our media to one 30 program of news in the evening. This world news gives us a good idea of what’s going on without being on constantly, all day.

Besides that, we are watching more uplifting (or distracting) programs on tv and finding other ways to spend our time.

If you are feeling anxious or fearful about what’s going on in the world, my first suggestion would be to reduce your media intake. It can be toxic for sure.

7. Taking vitamins

I take vitamins all year long, so for me this isn’t really a change.

But since the coronavirus scare hit, I’ve been encouraging the rest of the family to take a multivitamin as well. Hopefully that will help boost their immune system to fight whatever comes.

I wrote a blog post about taking multivitamins a couple of years ago —> Healthy Living Series #11: Take A Multivitamin Everyday.

basket of veggies

8. Joining a CSA

CSA stands for Community Supported Agriculture and is a way for consumers to buy produce, meats, milk, etc directly from farmers.

Since we don’t know if or how farmers markets will work this year, I want to make sure our family can get food directly from our local farmers.

The CSA we have joined delivers vegetables straight to our door for 22 weeks out of the year. It averages about $30 a week, including delivery.

Joining a CSA helps me support our local farmers, get fresh produce delivered to my door and allows me to supplement my own garden harvest, which won’t be as large as gardens in the past. It’s a win, win for everyone!

9. Planning the garden

As I stated above, planning our garden is going to be a little different than it has been in the past.

We started gardening on a large city lot, about 13 years ago. We had several garden beds and learned and grew as we went.

Then we moved out to our 4 acre homestead 8 years ago and expanded our garden by quite a bit. We had raised beds and traditional garden rows. Some years were better than others, but we produced alot of food for our family.

This year, we have moved back into town and have a very small backyard. We are planning to use our water trough gardening method again, learning from last year’s mistakes.

It will be small, but that doesn’t matter. I love digging in the dirt and watching things grow. It is therapeutic, no matter what size.

Overall, we are trying to make the best out of this frustrating time in our lives. Hopefully this will pass by the end of the school year and we can enjoy our summer.

So while one week feels like a month right now, I hope you can use these tips to make the best of your time in quarantine.

I pray for your health and safety in this trying time. Good luck to you and your family. We will get thru this!

How are you trying to make the most of this quarantine? Let us know in the comments below. And if you found this post helpful, please share. Thanks!


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