My 15 Healthy Habits and How I Stay Lean Without Dieting

Publishing this post with a whole lot of disclaimers included…

Because of all of the questions I receive on instagram, I decided to put together a more comprehensive blog post about my healthy habits. And I also wanted to share how I stay lean without dieting. People ask me frequently about how to get started, so I listed out my tips. But let me say this: I am not here to convince you all to try and be skinnier. Healthy feels good. Striving to be skinny can be hard and depressing. I am a promoter of eating whole foods to keep your body happy, and it just may thank you by slimming down a bit. But I am not a promoter of all women striving only to be thin. I used to be a size 0 and I now weigh 10-15 pounds more than I did before I had my boys. I promise I understand how hard it is to feel the pressure of being skinny in today’s overly photoshopped and filtered world, but I just know that the skinniest me is not where I am happiest! I believe in finding a sustainable lifestyle that focuses on overall wellness. I like to be lean and feel good about myself in my clothes, but also have muscle and feel strong.

I think we have to balance getting healthy with feeling confident in our own skin. I have had two kids, I nursed those babies, I have had miscarriages, I took fertility drugs, my hormones have been all over the place, and I am in my mid-thirties. I also believe in enjoying life’s moments without too many restrictions. There is no way I am going to look like I did in my carefree early 20s. My metabolism has slowed down, I was too skinny at times, and I simply cannot hold myself to that same standard and number on the scale. I am working on being okay with myself (and my cellulite). I’m not perfect by any means, but I do feel healthy, and a good size, and I do work for that. I try to do this in a healthy, happy way, and I wanted to share the tips and methods that work for me! Here are my biggest health tips and how I stay lean. These are some tried and true habits I have formed over the years. I’m also “preaching to the choir” a bit here, because I have gotten a little slack the past few weeks! 

I am more of a big picture type of weight loss person. Developing habits with how we eat can set us up for long-term success, rather than dealing with the consequences of yo-yo dieting. I believe in a balance of food and exercise, and know from experience that only doing one right will not lead to your healthiest self. I believe that eating healthy helps us feel better, gives us more mental clarity, less anxiety and mood swings, and those benefits alone are worth it. I also believe in balance, and know that I can’t go too extreme or it can have a negative effect.

Here are my personal health tips and how I stay lean:

1. Consistency.

Change will not, and should not, happen overnight. This has become a lifestyle for me. I do not participate in programs or plans that can cause yo-yo dieting. I am not against any of those, because I know some people appreciate a detailed program. But I do think it’s important to find something that will last.

I make these decisions every single day, and I have learned to love myself more because of them. I truly FEEL GOOD because I treat my body well. I eat real food, I move my body, and I try not to beat myself up if I gain weight. I also read, research, follow people on instagram who post real-food recipes and positive health information, and I talk to friends about it. I have a scale, but I choose not to use it very often. To be transparent, though, I may try to slim down just a little before bikini season because I gained a little weight during the winter. I don’t really care about the number, just that I feel good in my clothes. And right now my jeans are a little tight. But I am going to preach to myself to NOT stress about it! If I don’t have perfect abs, it’s FINE.

source

2. Eat greens.

Years ago I developed the habit of trying to eat something green with almost every meal. I haven’t always been consistent with this habit, but I have for most of this past year, and it has made a huge difference. My go-to greens include any type of dark leafy green like kale, spinach or arugula, broccoli, asparagus, and brussel sprouts. I add spinach to my smoothies, I put roasted veggies and chicken over arugula for lunch, and we always try to have a veggie with dinner. If the boys eat tacos, I typically either add spinach or have mine in the form of a taco salad. If they have rice as a side, I sometimes do a little bit of rice and an extra serving of broccoli. When I don’t eat greens, I crave them. You can train yourself to fall in love with healthy foods!

bowl from this post

3. Fill up on vegetables.

Make vegetables a large part of your diet. Think about filling your plate with mostly veggies, then protein about the size of your palm. Vegetables are full of nutrients, fiber, and have innumerable benefits. I plan my meals around them. We aren’t a plant-based family, but I always make sure that at least one vegetable is a part of almost every meal. If we get a gluten free pizza, or if I make one, I top mine with lots of veggies. I buy organic when I can, but I also go by the “Dirty Dozen” list.

how to roast (almost) any vegetable

4. Don’t skip protein.

Protein helps keep us full, and it helps us build muscle, especially after exercise. After you’ve mostly filled your plate with veggies, add a healthy protein that is about the size of the palm of your hand. I try to get a variety of proteins, including collagen in smoothies; cage-free eggs (nature’s vitamin); organic chicken; grass-fed beef or bison (occasionally); fish (usually wild-caught cod or wild-caught Alaskan salmon). Sometimes I will cook pork, turkey or lamb, but those are much more rare. We eat eggs often, and they’re an easy avenue for veggies. Just add some spinach to scrambled eggs, or make a frittata with any leftover veggies you can find in your fridge. I use the Bulletproof brand of collagen protein powder in my smoothies. Vital Proteins is also a great brand. You can find grass-fed and organic protein options at Costco and Trader Joe’s that don’t cost a fortune.

I used to do “What I’ve Been Eating Lately” posts like this one.

5. Eat healthy fats. 

“Fat” is not a bad word. It used to be, when the low-fat craze caused us all to eat overly processed foods, but science has proved that wrong. Eating healthy fats is good for us in so many ways. It promotes brain health, keeps us balanced, fills us up, and helps our skin. My go-to healthy fats are avocado (daily), coconut oil (how I cook my eggs), olive oil, avocado oil, raw almond butter, and salmon.

How to Build a Healthy Lunch Bowl 

Salmon Asian Salad from a “Recipes I’ve Tried Lately” post

6. Eat carbs, just do not base your whole meal around them.

Yes, I eat carbs. No, I do not count macros. Yes, I eat all kinds. Yes, I try to eat healthier carbs 90% of the time. Yes, I eat too many plantain chips. I do eat carbs, but I just do not eat carb-heavy meals. I watch my portion size, I choose grains like brown rice and quinoa, and I will have gluten free toast occasionally. A lot of times if the boys are having regular gluten free pasta, I choose to have spaghetti squash (still a carb) or zucchini noodles. I also really love sweet potatoes.

7. Drink water.

I need to get back to my gallon-a-day self challenge. I always feel better, less bloated, more energy, and my skin is better when I do this. I use a 32 oz hydroflask with a straw lid, and aim to drink 4 a day. Plus this helps hydrate me on days when I have an extra cup of coffee. I did buy a special cupholder for my car. To me, this is definitely worth the money, because I use it constantly and it encourages me to drink more water. Plus it is a bottle that I can take to the gym.

8. Start your day with a smoothie. Or at least a meal with greens, protein, and fat.

If I start my day on a healthier note, I tend to make better food choices throughout the day. Smoothies have been such a game-changer for me over the past year. They are such a great vehicle for health boosters such as chia seeds, spirulina, collagen, and maca powder. For more information about why I drink the type of smoothies I drink, check out Body Love by Kelly Leveque. She explains the science behind this type of smoothie, and why you want to add fewer fruits to yours. Her philosophy is that every meal should have fat, fiber, protein, and greens to help keep you full and avoid blood sugar spikes and crashes.

Green Smoothie recipe: Vanilla Mango Spirulina

Home Sweet Hunter Pink Lemonade Smoothie with Purely Elizabeth Granola

Clean Eating Meal Ideas – What a Typical Day Looks Like 

Breakfast Salad

9. If you make a salad, make it colorful and filling. 

Boring salads that you dread eating are of no help. I like to mix it up, Some weeks I eat a lot of arugula, some weeks it’s cruciferous crunch mix or shredded brussel sprouts from Trader Joe’s, and some weeks it’s spinach or baby kale. I add anything from the fridge that looks good, and my salads typically have a lot of ingredients. I like to add a little crunch, such as some raw almonds or pistachios or hemp seeds. I like to add something creamy, like avocado or goat cheese, and I always have a good dressing on hand. I either make my own or use a store-bought one such as Tessemae’s creamy ranch, TJ’s vegan turmeric dressing, or the TJ’s fig balsamic vinaigrette. Just don’t use too much dressing. Add some berries or apple for a little sweetness, and use leftover roasted veggies if you’d rather not have all raw vegetables.

Brussel Sprouts Salad with Apples, Raisins, and Carrots

10. Don’t deprive yourself.

I don’t eat gluten (because of an intolerance), and I eat very very little dairy, but otherwise I do not have any hard and fast rules. I have gotten to a place where I feel a thousand times better when I’m eating things like vegetables instead of chips. So I often choose to eat healthy because it makes me feel better. But if I am at a Mexican restaurant, I’m going to eat some chips and salsa. And if I am craving something sweet, I will eat some dark chocolate at night. I don’t count things, and I no longer say “you can’t have this or this.” Doing that tends to mess with my mind too much, and I’d much rather have a balance and enjoy life.

11. Move.

Get outside, do an at-home workout if you have to. Run around your house as you clean, rather than walking slowly. Just start somewhere. The endorphins that come from getting our heart rate up makes a giant difference in our mood – and how our jeans fit. EVERYONE can make time for 20 minutes of exercise. Even if that is simply a walk around the neighborhood or dancing in the kitchen with your kids! Last year I started doing at-home workouts, and once I felt more in a rhythm, I joined Burn. The at-home workouts helped me in so many ways.

At-Home Workout Tips and Ideas

12. Work out. Build muscle. Don’t just focus on cardio.

Yes, cardio burns calories. But with only doing cardio, you wear yourself out, and you easily hit a plateau. Gaining muscle is good for our bone health, it is a steady help to our metabolism, it burns fat, and it builds confidence. I have been doing Burn Boot Camp for over 6 months, and I have lost body fat, gained muscle, and my endurance is so much better! We do cardio and strength, and the balance is so much more satisfying than just running on a treadmill. Ladies, don’t be afraid of weights! As they say – strong is better than skinny. 🙂

I do not look like this right now. Like I said earlier, I gained a few pounds over the winter, and worked out less, but I’m craving more of a routine again. This picture was from October. 

(One more tip: a spray tan always helps ;))

13. Limit sugar. NO fake sugar. And watch what you drink. 

Diet coke? Heck no! Sugar-free, fat-free, fake ingredients? No way! Those things do more harm than good in the long run! And they still leave us craving something sweet. If I want something sweet, I choose high percentage dark chocolate. If I make a sweet treat or muffins for our family, I sweeten them with things like maple syrup, bananas, and coconut sugar. If I make a true birthday cake or real-deal chocolate chip cookies, I use real cane sugar. We just don’t eat desserts every day. And guys, there is a ton of sugar in all of the packaged snacks, especially ones we feed our kids. But that is a subject for another day.

Definitely stay away from sugary drinks. They can have a ton of sugar that just is not necessary. Skip the added sugar in your coffee, drink tea unsweetened, flavor your water with fresh fruit, cucumber, or mint if you’re craving something extra. Do not order Starbucks drinks as they normally come. Typically 1 pump of a flavor (or nothing added) is plenty, in my opinion. In the summer their iced, shaken green tea is delicious unsweetened. During the winter I either get a cappuccino with coconut or almond milk, a coconut milk flat white, or a misto with steamed almond milk. But honestly I rarely go there. I would rather have an espresso from my machine at home! And when I drink coffee in the morning, I do add some Califia Farms vanilla almond milk creamer.

I do not drink sodas, and when I drink alcohol, I don’t stress about it a ton, but I prefer less sugary options. I will order wine, a skinny margarita, or another cocktail that the bartender promises is not too sweet. I do like beer, but because the gluten free options are very limited, that is rarely an option.

Gluten Free Blueberry Crisp Tart

14. Meal prep and plan. 

To make healthy choices, you have to plan ahead. This will also help you build those healthy habits. If you buy vegetables, you’re more likely to eat them. If you fix a salad for the week, you’re more likely to have that for lunch. If you take the time to sit down and plan out meals for the week, then shop for the ingredients all at once, you’re more likely to cook that food for your family. If you prep some things on the weekend, you will have healthy choices you can reach for when you open the fridge. If you wake up just a few minutes earlier, you can fix a smoothie, rather than eating a bar on the the go. It takes a little extra time, but it is absolutely worth it.

13 Tips for Meal Planning and Prep

15. Rest. 

This is something I am currently working on, and learning myself. If we put too much pressure on ourselves, it can backfire. We can diet, then crave something, then binge, and it is a vicious cycle. Try not to quit altogether, but do pay attention to your body and your mind. When you feel overwhelmed, give yourself a break. Take a yoga class or go for a walk instead of doing a HIIT workout. If we don’t have balance, our cortisol levels can rise too high, which can cause weight gain.

This one is the hardest for me. Working on it! 

 

I hope these tips on how I stay healthy and lean are helpful! I am going to be working on these myself in the next few weeks. 🙂