4 Tips on Stocking Your Kitchen with Nutritious Foods

Sure, the idea of easy healthy snacks and having a nutritious pantry sounds good, but where do you begin making daily life changes like this? Improving your eating may not be as hard as you think it is, especially when you learn simple food swaps and consistently practice intuitive eating.

To help with stocking your kitchen with nutritious foods, we’ve provided some inspiration to get you started!

1. Keep Healthy Staples Organized and Stocked

Before you can accurately stock your home with nutrient-rich foods, you need to start by cleaning out what you don’t need. Get rid of the junk that you know adds nothing nutritious to your meals or snacks—out of sight, out of mind! From there, try utilizing containers to group certain food groups, on-the-go snacks, dry-storage sides, nuts and dried fruits, etc., or homemade microwavable meals. Try to have a designated space for certain kinds of foods so you always know where they’re located. Take a cue from retailers: make your healthiest food the easiest to grab, and the most attractively organized. The humble fruit bowl works for a reason: it places apples, oranges, and bananas out in the open to encourage healthy snacking.

Interested in more categorized organization? Try refining your go-to lists into kitchen categories and ensure you always have your staples stocked.

For instance:

  • Pantry
    • Whole grain pasta
    • Old-fashioned oats
    • Organic flours
    • Quinoa
  • Freezer
    • Frozen vegetables and fruits
    • Low-fat or low-sugar ice cream (to satisfy the sweet tooth!)
    • Whole wheat bread, or bagels
    • Fish
  • Refrigerator
    • Coconut or almond milk
    • Eggs
    • Sliced deli meat
    • Unsalted butter
  • Baking Shelf
    • Organic sugar
    • Coconut flour
    • Unsweetened cocoa powder
    • Maple syrup

2. Learn The Basics

Starting is the hardest part of any change or project! That’s why we want to give you a few core initial items to add to your upcoming grocery list, categorized by food type. Once you find what you like, keep a running list of these ingredients so you’ll recognize when you’re running low.

  • Dry Goods
    • Whole wheat pasta
    • Brown rice
    • Rolled oats
  • Nuts, legumes, and seeds
    • Pecans, walnuts, almonds, or your favorite nut
    • Peanut butter
    • Chia, flax, or your seed of choice
  • Fruits and Vegetables
    • Fresh fruits (strawberries, bananas, grapes, raspberries.)
    • Long-lasting vegetables (onions, potatoes, butternut squash, carrots)
    • Green leafy vegetables (kale, spinach)
    • Cruciferous veggies (broccoli, cauliflower)
  • Proteins
    • Eggs
    • Chicken or lean beef
    • Fish
    • Greek yogurt
    • Cottage cheese
  • Canned Goods
    • Your favorite broth
    • Tomatoes
    • Beans, pulses, and legumes
    • Tuna

3. Plan Your Days Ahead

One of the most critical steps to altering your kitchen practices is to plan your days and weeks ahead of time. Start by designing your three main meals: healthy breakfasts, lunches, and dinner. Once you’ve got that down, plan a few go-to healthy snacks that are easy to grab. Another action that will help you is to prepare these meals early, if possible. Pick a day of the week to designate your “food prep” day and lean into it!

To help you get started, here are some ideas:

  • Lunch Ideas
    • Boiled eggs, peanut butter, and apples
    • Chicken salad lettuce wraps
    • Greek salad

4. Keep Your Groceries Colorful

Taste the rainbow—seriously! Adding colorful, healthy foods to your diet offers numerous nutrients that are beneficial to your physical health. In fact, according to a study by the International Journal of Epidemiology, eating habits that include more fruit and veggie intakes reduce the risk of cardiovascular disease, cancer, and all-cause mortality.

According to Harvard Health Publishing, each color has different benefits:

  • Reds—protect against colon cancer and heart and lung disease
  • Yellows and Oranges—can help prevent heart disease
  • Greens—rich in cancer-blocking chemicals
  • Blue and Purples—can block the formation of blood clots
  • Whites and Browns—have anti-tumor effects

If you’re a cancer survivor looking for more nutritional guidance and support, Survivor Fitness is ready to connect you to the right nutritionist to help you regain control of your life.

4 Benefits of the Survivor Fitness Program

Whether you are familiar with us, or this is your first time visiting our site, we’re so glad you’re here! Survivor Fitness helps cancer survivors regain their health and wellness through one-on-one with personal fitness and nutrition professionals. Connecting to a healthy lifestyle after cancer is vital for taking control of your life again. We know firsthand that life after cancer is a challenge. That’s why we’re here to help individuals find and create a better and rewarding future for themselves.

Here are four benefits of the Survivor Fitness program.

Why Participate?

Unfortunately, life doesn’t just go back to normal after cancer. Those who have faced cancer often face additional side effects that can last for months or even years, if not addressed. You might be experiencing fatigue, loss of strength, or a change in weight. So, what can you do to help address these issues and get back to feeling like yourself again?

Exercising after a cancer diagnosis can provide numerous benefits. It’s proven to reduce cancer recurrence and offset some of the post-treatment symptoms, like loss of appetite and sleep, increased anxiety and depression, and fatigue. But still, studies show that the majority of cancer survivors aren’t sufficiently active. It’s time to change this!

If you’re new here, you may not know exactly what to expect. We’ve outlined a few benefits below that may help you take the next step to become part of the Survivor Fitness Family.

1. Improving your Physical Health

Exercise is known to improve numerous everyday elements, including:

  • Cardiovascular health
  • Mental health, moods, and self-confidence
  • Weight loss success
  • Muscle and bone health
  • Sleep
  • Immunity

Survivor Fitness meets you where you are, helps you overcome many of the side effects you’re facing, and puts you on a path to meet your personal goals.

Exercise is beneficial for everyone, but it’s especially beneficial for the short and long-term health of cancer survivors. The Survivor Fitness programs help you address not only the physical advantages but also the mental benefits. Many people feel a loss of control when they’re diagnosed with cancer, but these specialized programs will help you regain your control.

2. Accessing Personal Nutrition Advice

People who have been through cancer may have additional risk for health issues, including heart or blood pressure. Alongside exercise, eating the right foods better alleviate internal risks and strengthen your overall health. The Survivor Fitness Registered Dietitians understand these risks and know precisely what you need to incorporate or avoid in your diet.

3. Gaining Guidance & Support

If you don’t know where to start, that’s completely okay. The specialists who partner with Survivor Fitness are skilled, educated, and specialized in working with those who have faced cancer. When you join the program, you are gaining a complete support system. Your trainers understand that your body has been through a lot and that you will need to go at your own pace. They will keep you motivated to help you stay on track at your speed.

Everyone has their own stories, and everyone needs personalized strategies that best work for them. Your Survivor Fitness support system genuinely cares about your well-being, gives you validation, and aims to be the best partner in your wellness journey.

4. Moving Forward

You’ve been through a lot, and it can be easy to find yourself feeling lost or discouraged. We understand that. Our professionals are devoted to building a specific routine and plan, connecting you to the tools and approaches that you need to recover completely. We’re dedicated to improving your health and wellness, furthering your fitness progress, and creatively changing your outlook on life post-treatment.

Wondering How Survivor Fitness Can Benefit Your Lifestyle?

Are you a cancer survivor looking for a new beginning? Are you wondering how to take your first step into the program? Survivor Fitness is ready to help you through this new chapter in your life by empowering you to reclaim your hope, health, and strength entirely.

Moving at Your Own Pace: 3 Ways to Measure Progress (Without a Scale)

moving-at-your-own-pace

Everyone’s journey after cancer treatment moves at a different pace. It can be easy to compare your progress with others, but it’s important to remember that physically noticeable results are not the only way to track your progression. Although exercising is primarily recognized for improving your physical health, it can positively impact your overall wellness, including your mental health. Below are three ways to measure progress without a scale. 

Measure Your Heart Rate and Blood Pressure

While visible effects may not come automatically, other important internal factors can be measured. Consistently compare your heart rate (before, during, and after exercise) and blood pressure to keep track of accurate advancement—doing this can also help you keep track of your overall health, helping you to identify other lifestyle changes that you may need to focus on. Your resting heart rate could be associated with other health concerns, like cholesterol, stress, and breathing levels.

Logging your blood pressure assists you in tracking your likelihood of heart disease or stroke. Based on your results, you can take preventative measures to help avoid hypertension or hypotension, which will ultimately improve your overall long-term health and well-being. While blood pressure monitors with cuffs usually give the most accurate readings, Healthline suggests apps to help keep you on track if you don’t have the equipment on-hand at home. Though these aren’t externally evident outcomes, improving these numbers can be an incredible and beneficial assessment of success. 

Write and Log in a Wellness Journal

Find a journal you like and record your workouts and thoughts at least once a day. Key categories can include your routines or a mood chart—a type of journaling where you log your emotions, like feeling irritated, motivated, angry, or relaxed. By doing this, you have an organized place for your dedication and consistency, reminding you that every step you take is significant. 

Other categories can include:

  • Time/distance
  • Eating habits
  • Physical measurements (waist, hips, thighs, or biceps)
  • Flexibility advancement 
  • Hours of sleep

Set Personal Goals

Don’t get down on yourself if you’re not losing or gaining weight at the rate of someone else. One method to feel more confident about your progress is to set your own goals and focus primarily on those. If you’re having trouble with results that involve the scale or appearance, create alternate objectives that don’t rely on physical outcomes. 

Ideas for alternate goals driven by a timeline:

  • Create and implement a routine
  • Reach X number of curls 
  • Exercise X number of days during the week
  • Run X number of miles
  • Touch your toes
  • Walk X distance in X time
  • Take a kickboxing class
  • Squat X pounds 
  • Accomplish X reps 

An exercise that has worked for someone else may not have the same effect on you. Don’t feel behind or embarrassed if you need to modify an existing exercise. (You can even work this in as a new goal!)

Remember, your remission is not a competition. Your body has been through tremendous adjustment, and you are here; you are a survivor, and that in itself is amazing.

Looking for more wellness guidance through your post-treatment?

If you need more guidance on staying motivated and reaching your goals, we are here and happy to help. Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

How to Stay Fueled During (and After) Your Workouts

It’s known that both exercise and healthy foods are part of a well-balanced and healthy life, but did you know that certain nutritional elements can actually impact your endurance and results? By intentionally planning your cuisine, you can finish your workouts just as strong as you started them. Here are a few ways that you can stay fueled during your workouts.

Getting Started

Regardless of what time of day you work out, the food you eat before your session can influence how well you perform and even recover afterward. According to Healthline, the right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine. Fueling your body with these key nutrients will not only help you during your workout but will also help with muscle recovery.

Helpful Habits

It’s not always easy, but beginning (or resuming) a physically healthy life doesn’t have to include extreme measures. If working out is on your agenda for the day, start preparing when you get out of bed with a hearty breakfast. This could include a greek yogurt parfait or eggs with a slice of whole-grain toast. If you are working out in the afternoon, make it easier on yourself by prepping some lean protein to eat directly after so you can repair your muscles. 

A common rule of thumb from the Mayo Clinic is to eat one to two hours before your workout. This prevents cramping and gives your body enough time to begin digesting before you start to burn calories. 

Be sure to drink enough water before, during, and after your workouts, too, as it goes beyond just keeping you hydrated. Based on a Cleveland Clinic article, doing so “replenishes electrolytes, sodium, and glucose” when you exercise and “helps ward off muscle cramps, removes toxins from your body and transports nutrients to parts of your body that need it most” after you exercise.

Regain Your Wellness After Cancer Treatment with Survivor Fitness

As we all have different bodies, the most important thing is that you listen to yours. It can be hard to know exactly what the right plan for you is, but with a little help, you can find it.

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

The Importance of a Daily Routine

Your daily routine can be a stabilizing factor in your life that helps you to stay balanced and healthy. Every day, your actions affect your body and mind exponentially, making it vital that those actions are a positive reflection of the life you want to live. The key to a good routine, though, is to make sure that it reflects your priorities, values, and goals. In this article, we’ll cover how to build an aligned daily routine and why routines are important.

How to Build an Aligned Daily Routine 

The beauty of your daily routine is that it’s yours. You can build it however you like, and however you feel your mind and body will benefit the most. 

So, to begin building a daily routine, ask yourself the following questions:

  • What do I value most about my life? 
  • In what ways would I like to improve? 
  • Are there areas of my life that I tend to neglect? 
  • Is there something that I would like to add to or remove from my day?
  • What are my short and long-term goals? 
  • What would I like to make a higher priority? 

Use your answers to these questions to build out a routine that resonates with you. A great exercise to use to visualize your ideal schedule is to imagine your “perfect day.” If everything went as planned, what would you do? What time would you wake up? What would your morning look like? Ask yourself questions about your ideal day to build a routine that you’re excited to follow. Now, why is all of this important? 

Why Daily Routines are Important

1. It Creates Healthy Habits 

Your daily schedule can be used to create healthy habits. Take your morning routine, for example. You may already brush your teeth and wash your face. But maybe after you think about it, you’d like to add a short yoga session. By adding this into your routine, you’ll create a habit, and your body will naturally begin to crave this part of your day.

2. It Helps You Set and Achieve Goals

You can use your daily routine as a tool to set and achieve your goals. Maybe these goals surround exercise, nutrition, or mental health. Whatever you’re focused on at the moment, try adding an element to your daily routine that will push you closer to making that goal a reality. 

3. It Keeps You Balanced

At the end of the day, routines are all about balance. Humans thrive on our routines because it helps to align our bodies and minds. You can use your morning routine to start your day on the right foot. Or maybe your afternoon routine helps you to wind down and relax. The schedule you create for yourself contributes significantly to your overall well-being. Be mindful of that as you build one that works best for you! 

Are You a Cancer Survivor Looking for Wellness Support?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Intuitive Eating: How to Listen to What Your Body Needs

woman-cutting-food-on-plate

Have you heard about the practice of intuitive eating? In discussions of mindfulness, you might have heard the term thrown around. But, what does intuitive eating actually mean? And how can you implement it into your daily routines? In this article, we explore the concept of intuitive eating and discover ways that it could change your perspective on food choices.

What is Intuitive Eating? 

Originating in the 1990s, with much earlier roots, intuitive eating is the concept of tuning in to your body to listen to its needs without overly restricting yourself or shaming yourself for what you eat. Unfortunately, as today’s diet culture can sometimes praise restriction or define foods as “healthy,” “unhealthy,” or even “off-limits,” we tend to believe that we can’t trust our body’s natural cues and that we should instead eat only foods that we deem healthy or that are recommended by a trendy diet. 

Intuitive eating, on the other hand, follows the idea that your body knows what it needs and can help you make choices that, over time, create a balanced diet with a positive mindset surrounding food. By listening to your hunger cues—eating when you’re hungry and stopping when you feel full—you can get back to listening to your body. 

Does It Mean that You Always Indulge Whenever You Want? 

Intuitive eating can be misinterpreted as eating whatever, whenever, just because. However, it’s quite the opposite. Instead of picking up whatever food is nearest, eating out of boredom, or eating to fill an emotional gap, those who eat intuitively take the time to be mindful of how their body feels and what will make them satisfied. Though the concept of eating when you’re hungry feels simple, we often snack mindlessly or even follow a strict diet, feeling restricted by what we can and can’t have. Intuitive eating allows us to tune into our hunger cues and feed our body when it needs fuel. 

How to Implement Intuitive Eating Principles Into Your Daily Routine

1. Tune Into Your Body’s Cues

When you begin to notice the feeling of hunger, take that as your sign to find a nourishing snack or meal. If you wait too long, your body may begin to feel panicked, and, as a response, you may overeat. Listen closely to your hunger cues to help you identify your body’s natural cadence. Likewise, listening to your body’s cues also means that you look for early signs of feeling full. As many of us feel obligated to eat everything on our plates, it can sometimes take practice to stop ourselves and check in to see if we’re beginning to feel satisfied.

2. Change Your Dieting Perspective

Diet culture tends to categorize foods as good/healthy and bad/unhealthy. In turn, this makes us feel guilty when we eat something that falls into the “bad” category. Instead of policing everything you eat, which can often cause us to feel burned out or abandon our diets, it’s helpful to frame the idea of dieting and health differently. Your worth is not based on how healthy you’re eating and how many “unhealthy” foods you reject. Everything comes with a balance. 

Note: A diet plan created by a registered dietician is a wonderful way to improve your health. When we reference challenging diet culture, we are referring to trendy fad diets and the preconceived notion that you should feel guilty for eating certain foods.

3. Reflect on Your Body’s Strength

A significant part of intuitive eating is being grateful for your body and using food to nourish and strengthen it. Your body has carried you through so much over the years. When you find yourself feeling shame or resentment toward your body, try to remember everything you love about it, too.

4. Make Peace with Your Food

As we mentioned, the idea that you are good or bad based on what you eat is not a great way to develop a healthy relationship with your food. In addition, the idea that we can never waste food and must eat everything on our plates, or that we must overindulge when we’re with friends or family, must be challenged. Our relationship with food is learned—through our upbringing and other life experiences—so it’s crucial to check in with your body and get back to the basics. 

Are You a Cancer Survivor?

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

5 Ways to Stay Motivated on Your Health Journey

Have you found it challenging to keep yourself motivated on your journey to improving your health? You aren’t alone. This is something that many struggle with, but today is the day to kick your motivation into high gear. Are you ready? Let’s talk about five ways that you can keep yourself motivated to eat well and exercise. 

1. Listen to an Upbeat Playlist

You know those songs that you can’t help but get excited about when they come on? Start compiling a list and make yourself a workout playlist. Survivor Fitness has two playlists you may enjoy that our participants helped us assemble. Everyone has different music tastes, so what motivates someone else may not motivate you. Ask your friends with similar music taste what they listen to when they need to stay motivated! 

2. Set Specific and Attainable Goals

Setting specific and attainable goals can help you visualize how you will stay on track during your journey to better health. For example, instead of setting a goal to “workout more,” you might instead consider “do yoga three times per week.” This way, you’ve chosen a goal that you can reasonably complete, and you have an expectation for how you can achieve it. 

3. Reward Yourself

Rewarding yourself for reaching a new objective is a great way to give yourself something to look forward to. Consider thinking of small rewards along the way (e.g., a latte from your favorite coffee shop) and a larger reward (e.g., a weekend trip) for when you achieve a big goal. Choose something that you will look forward to every day until you achieve it! 

4. Get an Accountability Buddy

Consider asking a friend or family member to hold you accountable along the way. When you aren’t feeling motivated, you can reach out to your accountability partner for words of encouragement or even to work out together (if it’s safe to do so). Make this relationship work for the both of you, and decide on a plan for consistent check-ins to discuss your progress. Meeting goals can be more fun when you’re doing it together! 

5. Change it Up

Doing the same workouts or eating the same meals every day can make you feel burned out and bored. Try mixing it up every so often to keep things interesting. Look up a new recipe or find a new type of workout you’d like to try. The sky’s the limit. 

6. Go Easy on Yourself

Your motivation will ebb and flow, and that’s okay! Don’t beat yourself up if you find yourself not moving as quickly as you’d hoped. It doesn’t mean that you’ve failed; it just means that you’re human. As long as you’re trying, that’s what matters.

Do Your Workouts Need Some Extra Fuel? 

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

15 Simple Switches to Improve Your Diet

Adding wholesome, healthy foods to your diet doesn’t have to involve changing your eating habits completely. With just a few simple switches, you can improve your nutrition without losing the flavors you love. Here are 15 swaps that we suggest you try! 

1. Swap Sour Cream for Greek Yogurt 

Using Greek yogurt instead of sour cream can not only save you calories but also add protein to your diet. If you aren’t sure at first, try mixing sour cream and Greek yogurt half and half. You can also add spices and lemon or lime juice to create a delicious crema. 

2. Swap Milk Chocolate for Dark

Try switching your milk chocolate for dark to add antioxidants and minerals to your favorite treat without losing the delicious flavor. Some dark chocolates are also lower in sugar and calories. 

3. Swap Flour Tortillas for Corn

To add more whole grains to your tacos, consider using corn tortillas instead of flour. Corn tortillas are also gluten-free for those who are gluten intolerant. 

4. Swap Chips for Popcorn

Instead of reaching for a bag of chips, try a lower-fat popcorn. This snack will be more filling for fewer calories. Try new flavors to find a new favorite! 

5. Swap Bagels for Whole Grain English Muffins

Bagels are a calorie-heavy food without much nutritional value. Try swapping your morning bagel for a whole-grain English muffin instead to add whole grains and fiber.

6. Swap Mayo for Hummus

Instead of fat-heavy mayo, try adding hummus to your next sandwich or wrap. This switch packs a lot of flavor and adds vitamins and minerals that mayo can’t offer.

7. Swap Candy for Dried Fruit

Instead of sugary candy, try indulging a sweet tooth with dried fruit. This gives you antioxidants and fiber that you wouldn’t otherwise receive from processed sweets. 

8. Swap Energy Drinks for Tea 

Energy drinks are loaded with sugar and empty calories. Instead, opt for your favorite tea. Try adding honey, lemon, or fruit to liven up your drink.

9. Swap White Pasta for Whole Wheat

Anywhere that you can trade white starches with whole wheat, go for it! Instead of white pasta, opt for a whole wheat option to increase the nutritional value. 

10. Swap Cheddar for Goat Cheese

Goat cheese is often a lower fat option than many of your hard cheeses, such as cheddar. Keep this in mind for your next cheese board or salad! 

11. Swap Granola for Oatmeal

We tend to think of granola as a healthy snack, but often it’s filled with extra sugars and won’t keep you full for long. Try oatmeal instead. If you’re craving the sweetness, add some stevia or honey. We love this recipe for banana bread overnight oats.

12. Swap Alfredo Sauce for Marinara

Alfredo sauce is heavy in calories and can make your pasta dish high in fat. Instead, try a tomato-based sauce, such as marinara. 

13. Swap Regular Crust for Thin Crust

To cut down on the crust (and keep more of the good stuff, like veggies and protein), try switching to thin crust pizza. This makes your pizza less fat without losing any of the taste. Another great substitute for regular crust is cauliflower crust. You’ll find a cauliflower crust option these days at many pizza restaurants, and if you like to make pizza at home, Trader Joe’s has an excellent cauliflower crust you might want to try.

14. Swap Tuna in Oil for Tuna in Water

Oil in your tuna adds unnecessary fat to an otherwise healthy and protein-packed fish. Try tuna in water instead. 

15. Swap Rice for Cauliflower Rice

Looking for ways to add veggies to your diet? Cauliflower is a versatile vegetable that goes well in place of most starches. Try riced cauliflower in your next rice dish. 

Looking for Ways to Improve Your Nutrition? 

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

How to Incorporate Nutrient-Rich Foods into Your Diet

Have you ever noticed that quick, easy meals are often high in calories and low in nutrients?

When we’re hungry, we might reach for the potato chips. Or, when we’re tired from a long day at work, it might feel easier to order a pizza for dinner. And while we can indulge ourselves once in a while and get our favorite treats, it’s important that we ensure that we’re getting in the daily nutrients that our bodies need to function well. To help, we’re sharing a few ways that you can easily incorporate more nutrient-rich foods into your diet.

Make Simple Switches

Making simple switches is possibly the easiest way to incorporate nutrient-dense foods into your diet. This allows you to eat as you normally would but with changes that you may not even notice, or even better, that you may like your substitution more than what you would typically eat.

Here are a few easy swaps to consider:

  • Greek yogurt in place of sour cream
  • Spinach in place of iceberg lettuce
  • Dark chocolate in place of milk chocolate
  • Whole grain bread in place of white bread
  • Brown rice in place of white rice

With just a few small changes to your diet, you could make a significant difference in the nourishment your body gets in a day.

Have Healthy Food Prepped and Ready

Sometimes, we turn to snacks that are low in nutrients and high in calories because they’re the most convenient option at the time. Instead of reaching for the carrots that you need to chop, you might opt for the snack mix in your cabinet that you can eat immediately. To help curb this habit, prep your fruits and vegetables right when you bring them home from the grocery store. By having healthy options at your fingertips, you’ll be more likely to choose those when you get the craving for a snack.

Of course, fruits and vegetables aren’t your only healthy snack options. You might make some turkey wraps or lentil salads. Get creative with it!

Plan Your Meals Before You’re Hungry

We make some of our worst food choices when we’re hungry. When you’re tired and hungry after a day at work, it may sound more appealing to eat the easy options that you can grab on your way home or have delivered. We don’t blame you! It happens to us too. The best way to prevent this is to plan your meals and even prep them ahead of time. When you know what you’re having for dinner, it’s easier to follow through with that plan. If you’re worried about time, you can cook elements ahead of time to keep in your fridge, such as sautéed veggies, rice, and lentils.

Have you been working nutrient-rich foods into your diet? Great job! With these tips, you can be on a healthier path with just a few small tweaks to your daily routine.

Are you or someone you know a cancer survivor? Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. Contact us today to learn more!