What to do when well-being gets overwhelming

Get at least 8 hours of sleep a night.

Drink 8 glasses of water a day.

Practice mindfulness

Mange your stress.

Eat fruits, vegetables, and whole grains. Eat at home!

Exercise 30 minutes a day.

Commit some time each week to self-care.

AHHHHHHH!!!

Did you get stressed out just reading this list? (Let’s take a few deep breaths before we move on.)

When it comes to wellness, the things I’ve listed above are just a few of the many habits that health-care advocates are promoting. Change is hard and sometimes we make it harder on ourselves by trying take on too much at once. Here are a few suggestions to help you make well-being less overwhelming.

1. Take inventory of what is going well- You may not be giving yourself credit for your habits. Before you start overwhelming yourself with a long “wellness” to-do list, take some time to think about some of things that you may already have some consistency with. For example, maybe you walk to work and you walk with your partner or your companion animal every evening. So physical activity is looking pretty good and you can direct your energy and attention to something else. It’s encouraging to start with what’s working well for you!

2. Let go of the black and white/all or nothing thinking- Some people get caught up in the “if I can’t do it all, why bother doing anything?” mindset. I’m here to tell you that something is always better than nothing. We all have different levels of responsibility and commitments in our lives. There may be periods of time where you have limited time and energy to devote to change. In these instances, give yourself some grace and the permission to address what you are able to, when you are able to.

3. Identify one (maybe two) habits that would make the most difference in your life right now- In step one, you may have already discovered a few healthy habits that you have some consistency with which probably cut down your wellness “to-do” list. Now you can review the things that need your attention and decide for yourself which 1-2 habits would be the most important for you to address immediately.

4. Using the SMART goal technique, set a realistic goal for yourself to get started- For those of you who aren’t familiar with the acronym, SMART stands for Specific, Measurable, Achievable, Realistic, and Timely. This is the difference between saying “I am going to work out more!” and “I am going to go for a 30 minute walk 4 times a week.” In the second example, you have created a specific goal that you can measure your progress against. If you are currently not eating any vegetables, creating a goal of having 2 servings of veggies with every meal every day is probably not realistic. Instead, choose you might choose one meal to add vegetables to every day to build your consistency and confidence.

5. Journal your experiences- Keeping a journal (it can be as simple as a small lined notebook) will help you in organizing your experiences, emotions, and progress. A journal will give you the opportunity to look back and reflect on what went well, your challenges, and how far you’ve come.

I invite you to take another deep breath. Think about where you are on your wellness journey. Allow yourself to be free to do what you can, with what you have, where you are.

What does a wellness coach do? (and what to look for when hiring a coach)

Regarding coaching, there are a lot of different expectations that come up when talking about what a wellness coach does. I thought I’d share some insights about what it is that I actually do as a coach, things that I don’t or won’t do, and some things that you should keep in mind when you are looking to invest in a coach.

What is wellness coaching?

First, I think it would be helpful to define wellness coaching. In his book, Wellness Coaching for Lasting Lifestyle Change, Dr. Michael Arloski writes the following-

…wellness coaching is the application of the principles and processes of professional life coaching to the goals of lifestyle improvement for higher levels of wellness. It is an alliance between a professional coach and a person (or persons) who, through the benefit of that relationship, seeks lasting lifestyle behavioral change.”

When people ask me what I do, I simple say that I support people (and sometimes groups) in making sustainable lifestyle and behavior changes. I take a holistic approach to health and wellness, which means taking into account the whole person. Some of the things I coach for include nutrition, physical activity, stress management, sleep, and smoking cessation.

The benefits of working with a certified coach

There are lots of benefits to working with a certified wellness coach, including the following-

• Support- We all have different levels and avenues of support in our life, including friends, family, co-workers, and partners. Support is critical when making big lifestyle or behavior changes. A coach is someone who you know is going to be on your team and walking side by side with you as you navigate through your challenges and goals.

• Accountability- At the beginning of a coaching relationship, I ask clients how they want to be held accountable. Being held accountable for your goals and commitments can really help people with building consistency. Something else I always encourage is working on self-accountability and what that would look like for a person outside of the coaching relationship.

• Perspective- I think that when we feel stuck or overwhelmed we tend to develop blinders. A coach can be a great “second set of eyes” to help you in exploring opportunities that might be right behind those blinders.

• Clarity- More often than not, most people are aware of what their challenges are and how they don’t want to feel. I often get a long pause when I ask “what are you good at?” or “what do you want for yourself?” Working with a coach can allow you to get clarity on your strengths, identify what is going well, and create a big picture vision for your well-being.

What happens during coaching sessions with me

I call the very first coaching meeting the “Foundation Session.” During this meeting, and with the use of a few coaching tools, we will explore the following important details-

• What it’s like to be you- In co-creating a relationship, it’s helpful to explore what it’s like to be you. This allows you to (hopefully) feel heard and understand, and allows the coach to have an idea of where you are coming from.

• The Coaching Agreement- This outlines my responsibilities to you as your coach, and your responsibilities as a participant in the process. We also review the financial investment and define what the communication process will be outside of coaching.

• Your Present Lifestyle- It’s important for both coach and client to have a good understanding of the way things are in the present with regard to your behaviors in different holistic wellness areas.

• Your Readiness for Change- Knowing what a client is ready for and not ready for is an important step in goal setting and creating a plan. During this first session we will explore what you are ready to tackle and where you may need some support in getting ready.

• Creating a Well-Life Vision- What does “You 2.0” look like? How would your life be different if you could make the changes that you desire? These are the types of things we will dive into in order to build your well-life vision.

• Taking action- Even though we’ve just begun, I will work with you to start on a small goal that we will come back to during the next visit.

During subsequent sessions, I work with clients on goal setting, address any challenges that came up between our meetings, and explore the next steps.

Throughout our time together, you may be surprised to find that it is you who is setting the agenda and deciding what is best for you. This is the coach approach, because a coach understands that you are the expert on your own life. I am always happen to provide tips, suggestions, and resources, but ONLY after receiving your permission to do so. No-one likes unsolicited advice!

Where a coach works and who they work with

A wellness coach can work with individuals 1-1, with groups, in a clinical setting with other providers, and in a corporate wellness setting, supporting employees as part of a wellness benefits package.

And some, like me, do both! I provide 1-1 and group coaching through Living Well and Wild and I also work with a company part-time as an on-site health and wellness coach for their employees.

Things that I can’t do as a coach

At the beginning of this post I mentioned that people sometimes have different expectations when it comes to what they think happens in coaching. Since I’ve covered what I do as a coach, I’d also like to share some of the things that are outside my scope of practice as a coach.

• Meal planning- I am not a Registered Dietitian (RD) so I don’t have the qualifications to create individual meal plans. In coaching for nutrition, we would look at your current nutrition behaviors, identify any habits/behaviors that you’d like to change in that area, and co-create a plan to create sustainable change. If meal planning is what someone is looking for, I would definitely refer out to an RD.

• Workout plans- In the same vein as above, I do not have any personal training certifications so I do not create exercise plans. If a client were interested in a specific workout, or had questions about different types of physical activity, I would refer to a personal trainer, or other clinical provider.

• Therapy/Counseling- Although some coaching tools and resources may also be used in therapy/counseling, they are two different spaces and operate under different models. While therapy and counseling can delve into past trauma, coaching is very forward looking. If I feel that we are venturing into therapy or counseling territory during a session, I would gently guide the client back to the present moment and refer to a qualified therapist or counselor.

I do want to also mention that there are some coaches who wear “two hats.” For example, it’s very common to have Registered Nurses or Registered Dieticians who are also certified wellness coaches. In this instance, it’s important that you let a client know which “hat” you are wearing when you’re speaking with them.

What to look for when hiring a coach

I think qualifications are really important when it comes to coaching, especially since it’s a term that’s not regulated (although I see that changing in the future!). You definitely want a coach that has gone through an International Coaching Federation (ICF) accredited program. My certification comes from Real Balance Global Wellness Services and there are continuing education requirements I have to meet every two years in order to remain certified. You can use this link to find out which training programs are ICF accredited. I think it’s worth mentioning that there is a movement towards standardization through the National Board for Health and Wellness Coaching. You can now apply to sit for an exam to become a National Board Certified Health and Wellness Coach. This will ensure that all coaches who bear that title have minimum training and education standards. (I am excited to be sitting for this board in June!)

Just like it’s any other provider, it’s also important to find someone who is a good fit for you! Usually most coaches will offer a complimentary introduction session so you can have the opportunity to meet them and ask any questions you might have.

Now I’m curious! Have you ever worked with a coach before? Whether that was life, business, wellness, or executive coaching, I’m interested to know what your experience was like!

Taking Responsibility for My Physical Fitness (and 5 self-reflective questions for when you feel stuck)

Ok. So I have a confession to make. My physical fitness has has been sorely neglected the last few months and I’m a little bit embarrassed to admit that. It just goes to show you that even as a wellness coach with so many tools, resources, and knowledge at my disposal, I am still faced with challenges that take some time, effort, and internal work to overcome.

This is an area of my holistic health that I haven’t managed to conquer yet. (By the way, yet is one of the most inspiring words. Next time you are talking or thinking about something that you want to accomplish, but haven’t, add the word YET.) It was confusing to me for a while because * gasp * I actually like working out. Those post-workout feels always give me a boost of energy and I never regret going to the gym. I had to do some serious self-reflection to figure out what was getting in the way of me actually going, especially when I definitely have the time. Motivation and willpower don’t always tell the whole story…but that’s a whole separate blog post.

Ultimately, I decided that I felt guilty about going to the gym, which is weird to type out. My thought process was something like this- “If I take time to go to the gym, that is time taken away from working on something productive. If I’m not being productive my business isn’t growing.” So then I wouldn’t go workout because I was “too busy.” Then I would spend the rest of the day feeling guilty that I didn’t make it to the gym. Wash, rinse, repeat. Does this sound familiar to anyone? Maybe instead of taking time from work, you feel guilty about taking time from family, household responsibilities, or other projects.

It took me a while to really understand that the only thing I was taking time away from was the quality years of my life. I want to embrace the fact that I love myself and my family enough to want to be around for a long time and being physically fit will enable me to do so. Also, my work is centered around the wellness industry- it’s important for me to “walk the walk.”

Now, I am really lucky that I have a high energy dog and I do fence two times a week for at least an hour. (And let me tell you- there is no sweat like the sweat you get when wearing a fencing uniform and mask.) So it wasn’t like I wasn’t getting in ANY physical activity, I just really wanted to make a commitment to strength train at least 3x a week. Weightlifting will help me build up my overall strength and support me in performing better as an athlete when it comes to fencing.

I am posting this after honoring my commitment to myself for a full week and I feel incredible! I can’t wait to see what the next couple of months have in store. I’ll plan on posting updates every so often with wins, challenges, and other personal insights.

If you are struggling with consistency and commitment to something you desire, here are 5 questions to ask yourself

1. What EXACTLY am I willing to commit to? (Use the S.M.A.R.T. goal setting system- (make it something specific, measurable, achievable, realistic, and timely)

2. Why do I want it? (think about what your values are)

3. What is standing in my way right now?

4. On a scale of 1-10 how ready am I to make this change? (and what does that mean for you?)

5. Who can I turn to for support and/or encouragement?

Pictured above: adidas squad IV duffel bag | Women’s Inov-8 Minimalist Cross Training Shoe | Cowin Active Noise Cancelling Wireless Headphones

Holiday Gift Guide 2018- Experiences

Gift-giving can be tricky for several different reasons. Maybe the person you are looking for seems to have it all. Or perhaps your friend has been working on paring down possessions and adopting a more minimalist lifestyle. My parents, for example, are much more interested in doing things together as a family instead of getting a bunch of gifts. If you are in this situation, consider the gift of an experience.

Listed below are five different types of “experience” gifts to help you surprise your loved ones this holiday season.

Concerts

When it comes to concerts, there is really something for everyone! From symphony orchestras, to pop and rock concerts, and local bands. Get two tickets and gift them in a beautiful card or box.

If you know their favorite band or musician (and they still tour) check out the official website for the singer/group to see upcoming tour dates. You can also search by city on Ticket Master or on any local venue websites. (If you live in the Northern Virginia area, I highly recommend Wolf Trap.)

Theater | Movie Night

A pair of tickets to a live show or to a local movie theater can also make a really fun gift. Depending on your budget, you can also include a handmade voucher for dinner, snacks, transportation, and/or a babysitter. If you have an Alamo Drafthouse nearby, it’s a movie night, drinks, and dinner all rolled into one!

Food or Drink Tastings

A food or drink tasting would be a great opportunity for the recipient to try something new. Do you have a friend who loves wine or beer? Check your local area restaurants or breweries to see what types of events are available. For DC/Metro area residents, check out Loudoun County for some amazing wineries, breweries, and distilleries with great atmosphere.

Arts and Crafts

I feel like there has been a resurgence in “paint and sip” studios, at least where I live. These are experiences, let by an artist, where you can paint, drink wine, and sample hors d’oeuvres. Some studios even offer daytime events for the younger set where they offer sparkling grape juice and kid-friendly food like pizza.

In the same artistic vein, you could also get tickets to a pottery painting class. Usually these events will guide you through creating and painting a piece of pottery to bring home.

Massage/Spa

We could all use a little extra TLC and self-care, especially around the holidays. Give someone the gift of massage, a facial, or a manicure/pedicure

What type of experience would you be thrilled to receive?

Holiday Self-Care (+ free printable)

One of the best gifts you can give to yourself during the holidays is time for self-care. There are always things that are competing for our time, energy, and attention and the holiday season is no different.

1. Practice saying no and prioritize your activities

   This time of year brings holiday parties, family gatherings, after school celebrations, and festive outings with friends. Maybe you’ve hosted events in the past, went over budget on gifts, or overcommitted to baked goods. Give yourself permission to say “no” and trust in yourself and your decisions. Identify what you value and what your intentions are for the holidays and let the rest go.

2. Give yourself time to grieve for anyone/anything you’ve lost

   The winter holiday season is not necessarily a joyous time for everyone. If you are going through a difficult situation, it’s important to give yourself the opportunity to acknowledge your feelings. If you are dealing with the loss of a loved one, take time to remember them and acknowledge their impact on your life. It’s normal to feel the full range of human emotions.

3. Identify your support system

   I can’t stress the importance of support enough! Most people who are successful with healthy habits have identified and made use of support systems. We all have different levels of support in our lives- family, friends, colleagues, and professional wellness providers to name a few. Sometimes support systems are virtual or community based (I met some of my best friends online!). If this is a challenging area for you, one suggestion I have is to brainstorm some of the hobbies you are interested in and see if there are any groups that you could join to connect with others.

4. Remember the foundations of self-care

   There are certain practices that are vital to supporting our ability to self-regulate. Quality sleep, good nutrition, and physical activity are some of the things we can always be working on to be on top of our wellness game. The holidays have the potential to leave us with less time to focus on these areas but making a commitment to small actions can lead to a healthier mind and body.

   Some examples would be to park far away when you go shopping so you get extra steps, deciding what calories are “worth it” when it comes to treats, and planning a bedtime routine that includes enough time to sleep so you feel rested.

5. Have a plan

   As with most situations, having a plan is usually better than trying to wing it. I think it’s important to identify those things that are going to recharge your batteries or help you relax.

   To make it a little easier, I’ve created a worksheet with questions to support you in getting clear on your self-care needs. Hang it on your fridge or clip it into your journal or planner as a reminder during the season.

Click here to view and download your free holiday self-care plan worksheet

What is your favorite self-care activity?

A Visit To Poplar Spring Animal Sanctuary

This past weekend I had the privilege of attending the annual open house at Poplar Springs Animal Sanctuary. From their website-

Poplar Spring Animal Sanctuary is a 400 acre non-profit refuge in Poolesville, Maryland for farm animals and wildlife that relies entirely on public donations for support. Our mission is to offer care, rehabilitation, and permanent sanctuary for neglected, abused or abandoned farm animals, as well as providing a protected habitat for wildlife. We promote compassion and the humane treatment of all animals by educating the public on farm animal and wildlife issues.

For the past 21 years they have invited the community to tour the farm, meet the animals, and try delicious vegan food. I had it noted on my calendar as a reminder, but hadn’t firmly committed to going until the morning of the event. Chris, my husband, and I decided it was a beautiful day to be outside and we were not disappointed. When we arrived, we tried a few of the vegan food options and gratefully grabbed a cup of coffee from Brewing Good Coffee Company (delicious!).

Then we made the rounds to visit the animals which was so heartwarming. All of the staff were patient and kind which made for an inviting environment. Here are a few photos of some of the fuzzy and feathery individuals we met-

This is Mason, the rooster. He was found on the Shenandoah Trail by a hiker and brought to Poplar Springs.

Edward the peacock

Everyone loves a good scratch.

Having fun in the sun.

Beautiful Lily getting a nose rub.

Taking an afternoon snooze in the barn.

Gave this sleepy pig some ear scratches.

If you ever get the chance, I recommend visiting an animal sanctuary to really make a connection with these beautiful creatures. If you have been following Living Well and Wild, you know that I advocate a vegan lifestyle. It is because I can’t imagine consciously harming another living being or paying to have it done. If you are interested in finding more about making the transition to a vegan lifestyle, please don’t hesitate to reach out. I would love to support you! You can also sign up to try veganism with Challenge 22.

What is your favorite plant-based meal?

Post-Vacation Healthy Reset

I recently returned from an awesome vacation to Sonoma, CA with some close friends and I still find myself laughing when I recall some of our adventures. We went wine tasting, biked through downtown Sonoma, made it through an escape room, and had our “fancy dinner night.” We had such an amazing time and I am so glad that we have made this an annual event.

Me and my lovely friend Zoe at Domaine Chandon, Yountville, CA.

Beautiful vineyard at Starmont Winery, Napa, CA

The backyard at the AirBnB we rented in Sonoma, CA

The Reset

Now that I am back to reality, the jet-lag, dehydration, and inadequate fuel has has made it a bit of a struggle to get back on track with my healthy habits. I was lucky enough to be able to take a couple of days off after we returned to Virginia, and it has given me some time to think about what I can do to feel at my best again.

Hydrate

Getting re-hydrated is at the top of my list when it comes to my post-vacation healthy reset. I had been working really hard on my water intake recently (especially with my hyperhidrosis) and although I had great intentions of drinking lots of water on this trip, I think I really fell short of my goal. I usually travel with a re-usable water bottle and I’m not quite sure what got in the way of me bringing it with me and refilling it every time we went out.

Now I am starting each morning with a big glass of water (sometimes with sliced lemon), before breakfast and coffee.

Healthy Fuel and a Proper Schedule

While I wouldn’t say I ate totally poorly during the trip, I can definitely say that I probably didn’t eat enough. This all culminated in an almost-melt-down when we arrived at SFO airport to go home. (No stress management tool in the world can save me from turning into a monster when my blood sugar gets too low.) There was always plenty of food but I think my eating schedule got so skewed to the point where I didn’t realize I wasn’t fueling properly.

We had nothing in our pantry and fridge when we got home, so I took this as an opportunity to stock up on lots of fruit, veg…and maybe a bag of vegan chicken tenders from Trader Joe’s. I already feel better after a few home cooked meals eaten at my normal intervals.

Sleep

Coast to coast jet-lag is no joke. It’s all fun and games when you travel east-west and you’re waking up early (with no alarm clock other than the rooster that lived next door) and going to bed early. It’s a whole other story when you make the return trip back to the east coast. We landed at around 1230 AM and didn’t make it home until around 130 AM. When I woke up the next morning (afternoon?) I almost didn’t know what planet I was on. As a night owl, it was challenging not to stay up until the wee hours of the morning and curse myself after inadequate sleep.

Getting back on a regular sleep schedule is really important, especially after being in a different time zone for a longer period of time. Staying up a little later and getting up early was really helpful in making sure that I would be tired when it was time for me to go to bed.

Is there anything you do to get back to your healthy habits after vacation? What makes the most difference for you in getting back on track?

The Book of Extraordinary Things

"We do not need magic to transform the world. We carry all the power we need inside ourselves already. We have power to imagine better." - J.K. Rowling

I so, so excited to share with you a project that I have been working on for the past 6 months. I have actually been sharing a little over on Instagram and the LWW Facebook Community but I also wanted to make an official announcement here on the blog.

I have created a daily journal called “The Book of Extraordinary Things” (BET) with prompts to inspire self-awareness, positivity, and well-being. The BET was made for the introspective adventurer and was designed to evoke a sense of wonder about our daily lives. I was personally inspired by the fantasy tales of ordinary individuals accomplishing extraordinary feats and the books and scripts that hold these tales.

The Book is extraordinary because we, as humans, are extraordinary. The book is alive because we are alive. Each high and low, victory and defeat, and all the spaces in-between are opportunities for the author to decide how their story will be written.

Journaling has always been a habit that I’ve wanted to include in my daily routine, but, even as a creative, I have been overwhelmed with how much time it may take. I personally wanted something that I could use that would have prompts built in and also include some free space. Structure for guidance and flexibility for creativity. It was also important that this project be aesthetically pleasing to my right brain- the result being something that you might find in a rare books collection, on a shelf at Hogwarts, or in the well-worn bag of an explorer. 

The first section of the BET is comprised of a set of exploratory questions which were designed to support the author in creating a detailed picture of where they are beginning their quest. There is also a blank space to bring visons, goals, and dreams to life. Following the self-reflective questions, there is a section for short, medium, and long-term goal setting. These questions ask the author to describe what they might like to be celebrating in three months, six months, and one year.

The daily journal pages are composed of three parts. First, there are a series of 5 prompts that are based around the PERMA model in positive psychology- Positivity, Engagement, Relationships, Meaning, and Achievement. Although there is not a specific prompt for Vitality, there is blank space to create a tracking method for physical metrics such as water intake or daily movement. Below the prompts is a space to track your mood. The daily journal pages are intended to last for three months. On a page facing the prompts there is a blank section entitled “Field Notes.” This space is for authors to use for drawing, writing, collaging, or tracking. Below the “Field Notes” there is a structured “To-Do” list. The “To-Do” list area is made up of the top three most important quests of the day and subsections for AM and PM tasks. The final section of the BET consists of several blank “Field Notes” pages for authors to use for notes, projects, artistic endeavors, to-do lists, or anything else for which they might need room to create.

I firmly believe that there is a kind of everyday magic in both the ordinary and extraordinary. I hope that the BET can be a container for this magic and a creative outlet for the authors who wield it.  

the book of extraordinary things 1.0

The book is currently in a prototype phase as I work on final content edits and layout adjustments. In addition to the journal, I am developing stickers to enhance creativity and Quest Cards- a deck of cards with small, additional quests to build courage, confidence, curiosity, hope, and resilience. The final version will have a black vegan leather or linen cover with gold foil. It will also include a ribbon and pocket in the back cover (perfect for holding your Quest cards, receipts, pictures, etc.) In order to bring the BET experience to life, I will be running a Kickstarter campaign sometime during the fall of this year (September/October). For more information and updates on the Book of Extraordinary Things, you can follow me over on Instagram, Facebook, or sign up for the Living Well and Wild Monthly Newsletter.

3 Meal Planning Tips for Beginners

As a wellness coach, meal planning is something that comes up quite often with my coaching clients. Most people want to make healthier choices and figure out how to set themselves up for success. Planning and its big sister prepping are intended to be strategies to help streamline the decision making process and cut down on time spent on meals during busier days. 

That being said, there is an incredible amount of information on this topic out there and as with anything else, too much information, or strategies that are too complicated can lead to an effect known as "analysis paralysis"- there is so much information that you don't know where to begin...so you don't.

Meal planning has many benefits and for me, the most important one is saving time in the evenings. If I have a busy day, I don't like having to decide what to have for dinner at the last minute. Chris, my husband, is really talented at throwing ingredients together, but I don't have as much practice. (Did I mention how lucky I am to have a partner who cooks amazing vegan food?!) It makes it much easier to have a plan and be prepared with all of the ingredients I'll need. In addition to saving time, I believe that meal planning saves money. Cooking at home is usually much less expensive than eating out. If I have a meal plan and the ingredients, I am much less likely to go out to eat. (And see Tip #2 below if you find yourself running out of time to cook due to a varied schedule)

The three tips I'm sharing with today are extremely basic- and this is the point. To give you a place to start if meal planning is something you're curious about.

Tip #1- Break Up The Week

In my experience, it has always been easier to meal plan for a few days at a time, rather than try to look at the whole entire week all at once. If I'm meal planning on a Sunday, I will usually meal plan through Wednesday evening. Then Wednesday, I will plan through the weekend. Fridays are usually the "takeout" night in our house (with delicious vegan Chinese food as the default) so that helps break up the planning even more. Breaking up the week into 2 sets of "mini-planning" makes the process a lot less overwhelming. It does require a potential second trip to the grocery store, but you aren't buying as many things, so hopefully you're out more quickly.

Tip #2- Have an Easy Backup Plan on Hand

Sometimes I will plan on these awesome dinners where I am trying a new recipe that might take a bit longer than usual to prepare. I also know that there are days where plans go awry, schedules get changed, and suddenly you don't have the hour you had set aside to make dinner. This is why I always have easy meal ingredients like pasta*, veggie burgers**, and salad fixings on hand. As I mentioned above, this will help to prevent an unplanned trip out to eat.

* I like the Organic Black Bean Spaghetti from Explore Cuisine- 25 grams of protein/serving!

** Another household favorite is the Morningstar Roasted Garlic and Quinoa burgers

Tip #3- Leftovers are Your Friends

99% of the time I plan on leftovers for lunch. It's so much easier to make a little extra of dinner the night before and pack it up in a container to grab the next day. Whether you work from home, in an office, or out in the field, it's really helpful to not have to worry about cobbling something together for lunch. Sometimes Chris will also take leftover quinoa, rice, and/or veggies from a previous meal to make a nice stir-fry with tofu. Using what you have in your fridge also reduces food waste and saves money.

Do you have any meal planning tips that have helped you to be successful?