Make Healthy Eating SIMPLE With These 6 Steps:

#1. Schedule a standing weekly grocery shopping/delivery date

Because if you don’t have access to the food you need for the week, even the best plan won’t work.

#2. Always have pre-made, ready-to-eat options on hand

Greek yogurt, string cheese, steamable rice and veggies, canned tuna/salmon, rotisserie chicken, etc.

Having a healthy alternative that’s just as easy as takeout will save you calories and cash!

3. Don’t sleep on canned and frozen produce

It’s often as nutritious and more cost-effective when compared to fresh fruits and veggies!

#4. Stop wasting time searching for the *perfect* 32-step recipe. Pick a protein and pair it with a vegetable and a favorite carb

#5. Stop overcomplicating food prep

You don’t have to be a chef or love cooking to set yourself up for healthy eating success.

Hard boiling eggs, grilling protein, and/or stocking up on steamable carbs and veggies in advance of the week is food prep. Keep. It. Simple.

#6. Slow down and sit down when eating

Instead of standing over the sink or scarfing food down in the car, make enjoying your food a priority. Sit, chew, taste, and embrace how food makes you feel.

Tune in to episode No. 305 of the Health, Wellth & Wisdom Podcast with Ali Elman to learn more about how to make healthy eating SIMPLE + enjoyable.

5 healthy habits to STICK WITH

Now that the 73 days of January have passed, it’s officially love month and according to most research, 80% of New Years resolutions have been abandoned by February.

And while, in some cases, that could be a good thing (like if your resolution was too restrictive or aggressive), here are five healthy habits you definitely want to stick with this season:

Prioritizing sleep 💤 

Skimping on sleep is a great way to ensure you’re hungry more often and feel like working out less often. 😬 So stay up late when it really matters, but make sure you’re still prioritizing sleep whenever possible. 

Gold ⭐️ goal = 7-9 hours/night

Eating veggies 🥗 

There is nothing quite like a happy digestive system and easeful bathroom trips! 🚽 Enjoy your favorite fun foods and beverages, but don’t forget your fiber too!

Gold ⭐️ goal for women = 25+ grams of fiber/day

Gold ⭐️ goal for men = 35+ grams of fiber/day

Getting steps 👣

Inside or outside, fast, or slow, walking is a healthy habit you can (and should) stick with all yearlong. The risk is low and the benefits - blood sugar stabilization, mood boosting, weight management, bone and heart health - are wiiiild. 

Gold ⭐️ goal = 8-10K steps/day

Prepping protein 🍤 

Carbs and fats are always easy to find and can usually be prepared quickly. But protein requires forethought and preparation. Make balanced meals easy by having 1-2 prepared options in your fridge at all times. 

Gold ⭐️ goal ‎ = -.7-1 gram of protein per lb. of ideal body weight or lean body mass

Planning for your faves 🍪 

You can enjoy ALL foods and still make amazing progress, it’s true. But it’s easy for foods hyper-palatable, low-nutrient value foods to add up quickly. In an effort to more easily balance them with the foods your body NEEDS (like proteins, fiber, complex carbs, and healthy fats), plan for them! 

Know weekend cocktails are your jam? Commit a drink max that will leave you feeling good but not hungover. 

Look forward to Friday pizza night all week long? Plan on eating a high protein, high fiber meal beforehand knowing you’ll get plenty of carbs and fats later. 

Need help establishing these healthy habits and ensuring you can confidently maintain them all year long?

We’re here to help.

Your Online Nutrition Coach,

Nicole Hagen

What does it mean to have a healthy relationship with food?

If you ask 10 people this question, you might get 10 different answers, but here’s what we mean @nutritionwithnicole when we say that we help our clients create healthy, confident relationships with food:

We teach them how to create long-term behavior change 

Anyone can demonstrate compliance without understanding only for old habits to resurface once the diet ends. Building a healthy relationship with food teaches understanding, addresses the root causes of eating patterns, and allows our clients to make mindful and informed choices moving forward. 

We help them address their emotional patterns 

We all eat in response to stress, boredom, and emotions rather than physical hunger sometimes. Learning to understand the emotional triggers behind those choices creates awareness that allows us to build healthier coping mechanisms moving forward.

We teach them how to irradicate food morality 

Labelling foods as "good" or "bad" creates guilt and shame around eating, which leads to a cycle of restriction and overeating. A healthy relationship with food, on the other hand, allows for balance, where all foods can fit in moderation, and reduces the likelihood of overindulging in “forbidden” foods.

We help them improve their quality of life 

Rather than being a source of stress (as is often the case with dieting), food becomes a source of nourishment and pleasure, contributing to a life without food noise, as well as improved mental and physical wellbeing. 

We help them create autonomy 

Creating a healthy relationship with food equips individuals with the tools to make choices that align with their needs and values, fostering habits that are healthier, more enjoyable, and sustainable over the long term.

Having a healthy relationship with food DOES look like eating a balance of nutrient-dense foods most of the time in a quantity that allows you to look, feel, and perform your best, but it’s also so much more than that.

If you want to address the deeper issues contributing to your current eating habits and lack of results, fill out a 1:1 Nutrition Coaching application and let us help you create true, lasting change in your diet, your body, and your relationship with food.