May JUMP Challenge

We’re jumpin’ right into summer, so get your jump rope ready! If you don’t have a jump rope, get one, (hello, Amazon!) use one at the gym, or simply jump up and down with an imaginary jump rope. No explanation needed, jump however you like and have fun! Jumping rope gets your heart-rate up, burns major calories, boosts metabolism, and can be done virtually anywhere. Just save, print, or pin the image below and jump right into summer!

May JUMP Challenge

One Healthy Breakdown: jump right into summer vibes feelin’ fine!

March’s Tiny Change: Notice Your Subconscious Thoughts About Food

*This post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one small, super doable change-over a year it really adds up! Read about all changes here and share your progress on Instagram with the hashtag #12tinychanges. (Did I mention that there are lots of theme-related GIVEAWAYS each month?! Read on!)

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For the last six months, we’ve been making teeny, tiny, totally doable changes in the direction of creating and sustaining healthier lives. So far, we’ve talked about how we fuel our bodies (eating breakfast every day, trying plant-based foods, cooking at home, and moving and resting our bodies.) But a perfectly fueled, well-rested body won’t do us any good if it’s home to a negative, pessimistic, self-critical mind.

Have you ever found yourself having unkind thoughts like these?

“I can’t believe I ate all that pasta. Gross. I’m so weak.”

“How do I keep screwing this up? I told myself I wasn’t going to overeat and here I am, stuffed, unhappy, and guilty. I should be better than this.”

“I know that dairy upsets my stomach, but I just ate half a pint of ice cream. I’m so bad.”

I recognize them myself because this is something that I struggled with for ages. If I ate too much, I’d say mean things to myself. If I didn’t eat enough vegetables, ate mindlessly, or if told myself that I wasn’t going to finish the rest of the hummus and then when I did—I’d berate myself.

This food-related stress and anxiety isn’t just emotionally unhealthy: it’s physically unhealthy. Marc David, my mentor and founder of the Institute for the Psychology of Eating, explains that our thoughts quite literally affect how our bodies function. Guilt and other negative, stress-related emotions trigger the release of cortisol, which can cause us to store more calories as body fat.

Thinking negative, stress-inducing thoughts after a meal impacts our digestion and nutrient assimilation and removes any pleasure we might have experienced while eating the food. To put it simply: the thoughts we think about the food we eat instantly become the reality in our bodies via the central nervous system.

By now, we’ve heard “you are what you eat,” but you are also what you think! This month, let’s commit to stopping unkind thoughts before they even start. We can rewire our mind to be more positive. Here are three steps to help you release negative food and body chatter, once and for all:

1. Take note of when and how you say these things to yourself.
For many of us, these unkind thoughts are mental background noise. We’ve heard them so many times, playing on repeat in our heads, that we don’t even notice them anymore. Whether we are aware of them or not, they affect our self-esteem, our choices, and the chemicals in our bodies. Noticing these thoughts is the first step to healing our relationships with food and our bodies.

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2. Speak to yourself the way you’d speak to a young child or a dear friend.
We would never, ever tell a friend that she was “weak” for having a second serving of brownies, but for years I’d say things like this—and worse!—to myself. When I finally realized that my negative self-talk was a problem, I struggled to find positive, supportive things to say to myself. If you’re in the same boat, talk to yourself the way you’d talk to a dear friend or a young child.

“You’re doing your best.”

“You made the most of a tough situation.”

“You’re doing a great job—keep it up!”

“I’m proud of you.”

When we give ourselves the same amount of love and attention that we give other people, our internal dialogue begins to shift. This can feel a little awkward at first, but keep the conversation going! Training a new behavior takes time, and once it’s ingrained, you’ll have swapped a harmful, unhealthy, and counter-productive habit for a positive, uplifting, healthy one. Using kind, supportive language in your conversations with yourself will help ease the food stress—and more!

3. Remember that you are the creator of your thoughts, so you can change them.
When we tune into our inner dialogue, it’s easy to feel out of control. It can seem as though we’re being forced to listen to a radio station where a mean (or even spiteful!) DJ isn’t taking requests.

But it’s important to remember that our thoughts—both good and bad—originate from us. We are the creators of our thoughts, so we are capable of changing them. I can say to myself, “That’s how I was for the last XX years, but I don’t want to be like that any more. This changes now.”

Your mind is a one-person radio station—and you are the only one who gets to choose the playlist. Believe it or not, it’s all up to you! You can even try this trick for re-routing your internal monologue: The next time you start to hear the same unkind chatter that plays on repeat, I want you to actually think (or say!) the words: “Stop. Change the station.”

Imagine reaching out toward the knob on your car radio and turning the dial. Or imagine pulling the headphones out of your iPhone and being greeted with glorious (and peaceful!) silence. Try it. You won’t believe how effective this can be!

Changing the way you think is a journey that requires a lot of focus and effort. Be gentle with yourself during this process and try not to get down on yourself when and if you have those negative thoughts again. They’re bound to resurface occasionally. Awareness is the first step here!

To help you have kinder & more loving thoughts, I’ve teamed up with some incredible partners to give you awesome and supportive tools for this month’s challenge. Simply join the conversation #12tinychanges on instragam and tag @kaleandchocolate and @hamptonskiley.

One Healthy Breakdown: What you think is just as important as what you eat. And the only person who can change your mind is YOU.

February’s Tiny Change: Eat More Plants

*This post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one small, super doable change-over a year it really adds up! Read about all changes here and share your progress on Instagram with the hashtag #12tinychanges!

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You’ve probably heard about the health benefits associated with eating a plant-based diet, like reducing your risk of heart disease, lowering your blood pressure, and adding years to your life. Food experts, nutritionists, and dietitians may disagree about the right diet, but amidst these debates, they have always been able to agree on at least one thing: MORE PLANTS = GOOD.

This month’s tiny change is just that – tiny. No need to cut foods out, restrict, or diet. Simply add more plant-based foods and recipes to your cooking repertoire. If you’re already eating a largely plant-based diet, wonderful! Try something new and interesting like DIY nut milk. If you’ve yet to dip your toe into plant-based cooking, start easy with something like chia seed pudding.

You don’t have to eat less or cut out anything. Just add more vibrant colors, nutrients, and variety to your meals. If a few of those delectable plant-based dishes happen to replace the less-than-healthy ones in your repertoire, that’s just a bonus! So what constitutes “plant-based,” exactly? Great question! Fruits, vegetables, legumes, grains, nuts and seeds, and oils are all fair game – all things that originally stem from plants (pun intended!)

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Here are five ways you can make this tiny change easy and awesome!

1. Incorporate these plant-based foods into the way you already eat

The best thing about plant-based foods? You can fold them into absolutely any eating style – they’re totally inclusive! Eating Paleo? Vegetarian? Gluten-free? Locavore or seasonal eater? Great, simply add more plants to your daily routine!

2. View this as an opportunity to experiment with new recipes + types of food
Consider this a little nudge to explore new recipes or make reservations at a new restaurant. Asian, Indian, and Ethiopian cuisines include lots of plant-based dishes, many featuring interesting spices and flavor combinations. Give them all a try!

Instead of trying to plant-i-fy existing dishes, why not try something totally different? We’re much more likely to enjoy a recipe (and make it again) if we eat it with an open mind…rather than thinking “this was much better when I made it with a whole stick of butter…” This tiny change gives you the perfect excuse to push yourself toward easy experimentation and more adventurous eating.

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3. Know that this isn’t just about smoothies and salads
Gotta love a good green smoothie, but there are tons of luscious, decadent plant-based foods out there. In fact, if you want to try just one new plant-based recipe a week this month, how about some delicious oatmeal, hummuscookies, PB & J, sweet chocolate avocado mousse, and even ice cream?! Plant dishes can be sweet, savory, warm, chilled, and satisfy just about any craving!

4. Swap in one plant-based dish for one meat or dairy dish

Rather than overhauling your entire meal, try just swapping one dish. Munch on a batch of homemade veggie burgers and sweet potato fries for your Friday night Netflix marathon or warm up with butternut squash soup for meatless Monday. Whip up a balanced meal, use DIY nut milk in your smoothie or make guacamole instead of french onion dip. Just one tiny swap at a time; you’ll be amazed how easy it is to eat more plants!

5. Choose plant-based dishes when you’re eating out or grocery shopping

Now, you know I’m a huge advocate of DIY-ing, but most of us are short on time and long on obligations. Who among us hasn’t picked up dinner on the way home from a hectic day?

Remember, there are a surprising number of plant-based options at your local grocery store, and maybe even your favorite restaurant. Grab a tub of guac, baba ganoush, hummus or even black bean dip. Check out the salad bar for freshly prepared veggies, grains, and plant-based proteins to add to a bed of greens.

When you’re eating out, soups, salads, and vegetarian entrees are often plant-based, (and delicious) so give it a try. To help kickoff this tiny change, you could win amazing prizes and tools to fill up your plate with as many colors and nutrients as possible. You’ll be amazed by how simple it is to eat more plants. And the best part? This easy, delicious tiny change can set you on the road to a healthier heart, longer life, and happier body!

One Healthy Breakdown: Crack open you cookbooks and get ready to veg out!

November Thigh Abductor Challenge

Lets burn those thighs before the turkey! This months challenge will burn some serious pre-holiday calories and tone both inner and outer thighs. Plus, it’s another one you can do while catching up on your DVR! To perform the thigh abductor, just lie on one side with your bottom elbow bent and head resting on bottom hand. Leave bottom leg straight on the floor and bend top knee so that knee is pointing up and foot is on flat floor. You’ll be working bottom (straight) leg by lifting it straight up in the air to a 45 degree angle, tapping it lightly on the floor in between. Use your glute and thigh muscles to keep hips and upper body stable while you lift and lower bottom leg. Just save, print, or pin the image below and take on the challenge, you’ll be thankful that you did!November Abductor ChallengeOne Healthy Breakdown: trim the thighs before we trim the turkey!

October Plank-Touch Challenge

Happy October! The month of pumpkins, apple picking, boots, and plank-touches. What’s a plank-touch, you ask? Great question! It’s the perfect exercise to engage your entire core. To perform a plank touch, get in a plank position with hands on ground, shoulder-width apart and legs straight, wider than hip-width apart. While balancing and keeping hips even, (which will fire up your abs) touch one shoulder with opposite hand. Put that hand back down on the ground and repeat on the other side. Alternate sides while keeping core stable. You may keep your knees on the ground if you cannot stay balanced/stable and rest on knees for 10 seconds between sets (beginning on the 19th.) This one move will strengthen your shoulders, arms, abs, back, chest, glutes, and more, so commit to plank-touching ’til Halloween. Just save, print, or pin the image below and take on the challenge!

Oct Plank Touch ChallengeOne Healthy Breakdown: October at OHH is all about the plank-o-lantern!

12 Tiny Changes to Make the Year Amazing

*When Elise Museles of Kale & Chocolate shared her idea for #12tinychanges, I hopped on board without hesitation and I think that you will as well! After all, September is the perfect time to make healthy changes, we might as well make changes that stick! So, join us in making the next 12 months amazing, one tiny change at a time! Elise explains exactly how below:

September always feels like the beginning of a new year, doesn’t it? There’s an energy in the air as the kids head back to school and we adults buckle down at work. Just like the new year, many of us view September as an opportunity to make big changes: more exercise! Fewer refined carbs! More water! No TV! More salad! Home-cooked family dinners every night!

768px-EenbruinigherfstbladAnd we might just try to implement all of those changes at once, going from one to 60 in two days. Not surprisingly, this rarely works. We burn out, pull a muscle, and unhappily binge eat over the sink (we’ve all been there.) Our goals to eat healthy, exercise often, and replace TV with journal writing are strong on day 1…and gone by Friday…oops!

Has this ever happened to you? How many times have you broken promises to yourself? This time, it’s going to stick. This time, it’s going to be different. I know because I’ve been there. The only solution that I’ve found is to make teeny, tiny, sometimes even laughably small changes over the course of a long period of time. Baby steps, indeed.

Instead of “I’m quitting dairy tomorrow” I said, “I’m going to put almond milk in my coffee every morning for the next month.” Instead of “from now on, I’m drinking eight glasses of water every single day,” how about “I’m going to drink a glass of water before each meal for the next month.”

12tinychangesBy the time a month had passed, I was on my way to developing a new healthy (and permanent) habit. By the time an entire year had passed, I had over a dozen new habits! I slept better, ate cleaner, moved more, and was kinder to myself. I made all of these changes in a sane, sustainable way…and those good habits have stuck around. It’s not about the changes we want to make, it’s about the changes we actually commit to and turn into habits.

So I invite you to take advantage of September’s bustling new energy and join me in the 12 Tiny Changes Challenge, by committing to 12 small and doable changes to try—one per month, over the course of the next year. Grab yourself a cup of matcha tea and nestle in. We’ve got a fun year ahead. Are you ready? Let’s go, why wait?!

September: This month, I’ll devote a few hours to meal prep every week.

Your mom wasn’t kidding when she said that if you fail to plan, you’re planning to fail. It’s so much easier to eat healthy all week when your pantry, fridge, and freezer are properly stocked and prepared! This month, spend a few hours every Sunday (or Friday or Monday – you choose) prepping some of your meals & snacks, shopping for fresh, in-season produce, chopping, slicing, and peeling. You don’t need to do it all at once, but with the new fall routine settling in after summer’s carefree days, it’s an opportune time to create a little structure with your meal planning. Learn how to set yourself up for success here. Be sure to follow @kaleandchocolate on Instagram, (and @hamptonskiley) post your meal prep pics, and join in by using #12tinychanges hashtag. Last but not least, there will be prizes!

One Healthy Breakdown: get prepping and posting, change(s) is just around the corner!

June Clamshell Challenge

Happy June! This month, it’s all about the clamshell, the best beachy exercise for the booty and inner thighs. To get clammy, lie down on one side. Bend legs to a 45 degree angle at knees and hips. With heels stacked, open top knee and close like a clamshell, keeping heels together. Save, print, or pin the image below and clamshell your way right into beach season!

June Clam ChallengeOne Healthy Breakdown: it’s clam season, work it ou!

 

November Jumping Jack Challenge

We’re going back to the basics this month with the ever famous jumping jack! Don’t estimate the power of the jumping jack, there’s a reason it’s still around! Jumping jacks get the heart rate up, working the cardiovascular system while warming up the whole body, top to bottom! We’re all familiar with how to execute the jumping jack, just be sure to get some air and land softly, decreasing impact on the knees. Perform your jacks at a speed that is maintainable, but gets you breathing heavily by the end. Work your way up. If you need a break, take one, but keep going if you can, yes all the way to 100! If you do your jacks in the morning, you’ll get them out of the way and get your metabolism going for the day! Print, pin, save the calendar below and get jumping and jacking today!

November Jumping Jack ChallengeOne Healthy Breakdown: commit to 100 jacks by December and you’ll ring in the holidays right!

October Tricep Toner Challenge

October calls for trick-or-treating…and tricep toning! Here’s a little challenge to keep your motivation high. With a healthy attitude, you’ll be able to crush those sugar cravings, indulge moderately throughout the holidays, and keep right on toning!

To do a tricep push-up, get into a four-arm plank with arms extended, hands about six inches apart inside shoulders. Start on your knees until you feel strong. Lower chest towards floor by bending elbows straight back next to your sides, keeping your back straight. Push back up until arms are almost straight and repeat.

Oct Tricep ChallengeOne Healthy Breakdown: Feel the burn, trick-or-treat and toning up!

August Mermaid Challenge

Here she is, the last monthly challenge of the summer! Mermaids are only appropriate. This move strengthens abs, obliques, and legs all at the same time! Save, pin, or print the calendar and complete throughout the month. Here’s how to mermaid: lay on your side, head on one arm. Lift legs slightly off floor and cross ankles. Lift and lower legs, keeping straight and together (using abdominal muscles) for time allotted. Then flip to the other side and repeat, working yourself up to one minute on each side! Stay strong, tight, and focus on the abs. Bring it on, August.

One Healthy Breakdown: get ready to channel your inner mermaid this month!