Your Best Morning Yet

"I'm not a morning person. I can't do anything until I've had my coffee."

Does this sound familiar? You may believe that you'll never get out of bed without hitting the snooze button three times, but I promise that you, too, can look forward to mornings! Why? Starting each day with a meaningful routine -- rather than a 15-minute rush to go from asleep to awake and productive -- gives you the physical, mental, and emotional energy to accomplish your goals.  Managing a career, raising a family, studying for a degree -- simply living your life -- keeps you busy, so take a little bit of extra time in the morning for self-care. Successful women and men know that to stay at the top of their game, they must prioritize their own wellbeing. 

Here's what a typical morning in my house looks like:

  • During the week, I set my alarm between 5:30 and 6:30am depending on how much preparation I need to do for my day. I try to complete as much as I can the night before! Upon waking, I review my schedule but do not check my e-mails, texts, or social media. This is "me" time I use for reflection, meditation, or journaling/affirmations
  • I kickstart my metabolism with a cup of green tea or hot water with lemon. 
  • I always eat breakfast within a half hour of waking -- 30 grams of protein within 30 minutes! I love egg whites with half an avocado or oatmeal. 
  • While my breakfast is cooking, I get ready for my workout. If I plan to train first thing in the morning, I'll eat something small, like an OM POWER bar and a handful of almonds and bring my breakfast to eat within an hour of completing my workout. 
    • CHIYOGAFLOW is one of my favorite at-home morning workouts to boost energy, get grounded, and improve mobility. 
  • Once I am dressed and ready, whether for the gym or morning meetings, I pack my meals in a cooler and set them by the door so I don't forget them on my way out. Nothing derails a good day like being hungry and not having healthy meals and snacks ready to go!

Find a routine that works for you. Consistency is key! Start by setting your alarm for the same time each morning. I like to have at least two hours to myself before my first meeting or work commitment -- enough time to avoid feeling rushed. Ideally, this will include a few minutes of quiet without interruptions from spouses, kids, and pets. If mornings are your only time to exercise, consider starting a workout routine, whether it's a sunrise yoga class or a walk around the neighborhood. Plan ahead, fuel well, and rock every single day! 

Your biggest fans in health and wellness, 

Angela and Team TRANSFORM

 

Healthy, Fit, & Active Over 65

Did you know that as we age, our immune systems tend to weaken, we might not track our nutrition as carefully as we once did, and we might move our bodies more slowly and less often? Letting our health and wellness fall to the wayside can have a negative impact on our quality of life, but people of any age can feel great, have sustained energy to stay active, and be happy and fulfilled with some basic self-care.

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I chatted with the KUTV Fresh Living crew about the best ways to stay healthy, fit, and active after 65, but know that these tips apply at any age! Here are a few of my favorites: 

  • Eat your greens! Two cups per day is a good goal, and it's perfectly OK to drink your veggies (and all those beneficial vitamins, minerals, and enzymes) in the form of fresh-pressed juice
  • Drink antioxidant-rich green tea. 
  • Soak up vitamin D by spending 5-15 minutes per day outside. 
  • Hydrate
  • Reduce inflammation with omega 3s. 
  • Get moving! CHIYOGAFLOW is a gentle yet powerful way to be active. 

Check out the segment for more! What are your favorite wellness practices? 

Your biggest fans in health and wellness, 

Angela and Team TRANSFORM

#wellnessgoal: HYDRATE

Did you know that March is National Nutrition Month? Team TRANSFORM believes that every day of every month is a good time to celebrate health and wellness, and we’ll take any opportunity to bring awareness to the importance of taking care of your mind and body.

We’re also excited that spring is just around the corner – so close, we can almost taste it! As the days get longer and temperatures begin to rise, we are more likely to be outside and active. Eating and drinking well is critical for fueling these pursuits. One of our favorite wellness tips for this season is to hydrate, hydrate, HYDRATE!

Water is so important for keeping each and every cell in your body healthy and fully functional. Dehydration can cause exhaustion, muscle fatigue, cramps, loss of coordination, and even a stroke. When you are dehydrated, you become more susceptible to those pesky colds. Not drinking enough water can also make it harder to keep extra pounds off if you are exercising less and eating more. When hydrated, your body is better able to break down fat for energy and your appetite is better controlled -- we often think we are hungry when we are really just thirsty! If your body doesn’t get enough water, it holds onto the water it already has, so hydration is key to avoiding fluid retention.

Plain old water is all you need, but we know that drinking 6-8 glasses a day can seem boring or unappealing or downright unattainable. Here are a few ways to build a hydration habit:

Start small. If you go entire days without drinking any water at all, fill up one bottle and sip on it throughout the day. Aim to finish one bottle each day for a week. The next week, try two bottles per day. Then three. By taking small, consistent steps, you’ll build a long-term habit.

Use what you know. If you already drink Crystal Light or another type of flavored water, don’t stop. Any way you can include hydration (diet or regular soda doesn’t count!) helps. Try this: instead of using one packet of flavoring per bottle, drink half and then dilute the rest by refilling with plain water. You’ll slowly train your taste buds to accept more mild flavors. You might also substitute one cup of coffee, soda, or flavored beverage per day with water. Again, small steps!

Branch out. We love green and herbal teas. Try it hot or over ice with lime or lemon.  

Go for seasonal flavors. Use delicious spring produce as natural flavoring. Fruits, vegetables, and herbs add incredible health benefits and great taste! We love these Spa Water combos:

  • Citrus Fruit + Mint – oranges, lemons, limes, and grapefruit are packed with immune-boosting vitamin C and tumor-inhibiting limonoids. Mint is refreshing and aids digestion.
  • Berries + Mint – Sweet summer berries derive their deep purples and red hues from polyphenols, which are powerful antioxidants thought to ward off heart disease, certain cancers, and age-related cognitive decline.
  • Peach + Cucumber – Juicy peaches add intense sweet flavor and a burst of beta-carotene to water. Beta-carotene keeps the immune system strong and skin healthy. Cucumbers are a good source of heart-healthy potassium and bone-boosting vitamin K.
  • Watermelon – This summer fruit is brimming with vitamin C, beta-carotene, and heart-healthy lycopene.

Cheers to you and your new hydration habit!

Your biggest fans in health and wellness,

Angela and Team TRANSFORM

Happy Self-Love Day!

We're all about love at MEALS THAT TRANSFORM. We love wellness. We love healthy, nourishing food. We love our clients and supporters and doing everything we can to help them (you!) be their best selves. We're able to give this love to others because we love ourselves. 

Self-love often gets lost amid professional and family obligations and all the day-to-day responsibilities we have to keep our lives running smoothly and to take care of those around us. But self-love is critical to our wellbeing and, in turn, allows us to show up bigger for our families, friends, and loved ones. Consider the oxygen mask demonstration on an airplane -- you put yours on before helping others.  Practice self love first, often, always!

That all sounds good, right? But how? Start simple. Get up ten minutes earlier, make yourself a cup of tea, and spend a few moments meditating, quietly reflecting, or journaling. Write down a few I AM affirmations. If that's not your thing, make a list of activities or practices that make you happy but that you may currently consider indulgences. A weekly pedicure? A Sunday night bath? An extra yoga class or run or group training session? A monthly date with a close friend? A little help getting dinner on the table? Whatever it is, make the time, commit the resources, and ask for support from your family, friends, and community. 

Another form of self-love is being body-positive. Just like scheduling self-care, how we view ourselves is a choice. Choose to see the good in yourself. Choose to see the value you bring to the world. Choose to take care of your body, mind, and being. You are amazing -- your body is amazing, your brain is amazing, and you deserve all the love and care you can give yourself. 

Happy Self-Love Day -- today and every day!

Your biggest fans in health and wellness, 

Angela and Team TRANSFORM

 

The Year of Getting It Done

Can you believe we’re already three weeks into 2017? Nope, neither can we. It feels like the holiday season and the excitement of the New Year faded ages ago, and day-to-day life is back to normal. Even our so-called New Year’s resolutions have started to feel burdensome, discouraging, or even forgotten.

One thing we struggle with each New Year is the pressure to make major life changes just because we transitioned from December 31 of one year to January 1 of the next, and we define success by how much, and how quickly, we are able to overhaul our habits. But what if we threw out the idea of resolutions and instead committed to simply using little moments every day, all year long, to make the small changes that lead to big growth?

Team TRANSFORM’s motto for 2017 is GET IT DONE. Did you know that, in numerology, 2017 is the year of the 1? Each single-digit number has a unique personality, and 1 is a doer, a “powerful force that produces results and does not allow anything or anyone to limit its potential.” Its energy is used to create, to lead, to turn big dreams into tangible reality. The 1 is strong and determined and always working toward a goal.

What if every single day of 2017 was an opportunity to do the things that resonate with who you are and what you strive to be? What simple action can you take today, next week, every year, to reach your highest potential in your professional life, with your friends and family, or in your health and wellness?

I recently spoke to The Active Times about translating resolutions into REVELATIONS. With realistic goals, the right fuel (check out Team TRANSFORM’S five favorite heart-healthy, gluten free recipes over at {un}covered), and a little bit of positive self-talk, anyone can make the small changes that have a lasting impact. To keep even your most realistic goals from becoming overwhelming, take baby steps. This breeds positivity and optimism because of the success you'll feel after conquering one thing at a time.

Transformation is a lifestyle. We’re here for you, every step of the way.

What will you GET DONE in 2017?

 

Your biggest fans in health and wellness,

Angela and Team TRANSFORM