It's easier to change your eating environment than it is to change your mind. For 90% of us, the solution to mindless eating is not mindful eating. The solution is to tweak our homes, workplaces, restaurants and grocery shopping. 

Let's start with homes.

The average woman who kept potato chips on her counter weighed 8 pounds more than her neighbor who didn't.

The average woman who kept a box of cereal anywhere visible in the kitchen weighed 21 pounds more than her neighbor who didn't.

First seen, first eaten.
Studies show you're 3 times as likely to eat the first food you see in the cupboard.

So.. just how does your kitchen score in the "how slim is your home" questionnaire? 
Each check counts as 1 point. If your score more than 7 you're doing good!
If you score less than, challenge yourself to bump it up to 7 within 4 weeks.

• Salad and veggies are served first before the entree and starches
• The main dish is pre-plated and served from the stove or counter
• Your dinner plates are 9-10 inches wide
• You eat sitting at the table with the TV off
• There are two or fewer soft drinks in your fridge at any one time
• Your kitchen counters are organized (not messy)
• Precut veggies/fruits are on the middle fridge shelf
• At least 6 single servings of protein are in you fridge
• Your snacks are kept in one inconveniently placed cupboard
• The only food on your kitchen counter is a fruit bowl.

Let us know just how your home adds up and be sure to check back on our blog for Jen's tips on a slimmer home and office!

When we think of eating on the go we think "what's convenient ?" and if we're trying to be healthy some of us will also think "what's a healthier option"?

When we don't know what the healthier option is- the option that screams "delicious!!" is the the next best choice. For some that could be a muffin, for some- a donut or sugar packed oatmeal from a well known chain. Breakfast is out first meal of the day- it's what sets our nutrition for the whole day and gets our metabolism on the right path. Take a few minutes to check out the list I've compiled of the "healthy" options from such places and a list of options you could easily do at home to save not only calories but money.  Take a look and let me know what I missed!

Dunkin or Starbucks Bagel
Calories:220-470 |  Fat:1-3g  |  Carbs:48-70g  |  Protein:9-10g  |  Sugars:  9-20g
​
Starbucks Hearty Blueberry Oatmeal
Calories:220 |  Fat:2.5g  |  Carbs:43g  |  Protein: 5g |  Sugars:  13g

Dunkin Wake up Wrap (with cheese and ham)
Calories:170g |  Fat:8g  |  Carbs:14g  |  Protein:10g  |  Sugars:  1g
** has 23%  of your daily sodium and 15% of your daily cholesterol!

Dunkin Smart Menu- Ham Egg Cheese Croissant 
Calories:470 |  Fat:26g |  Carbs:40g  |  Protein:19g  |  Sugars: 6g
**Contains 60% of your saturated fat and 41% of your daily sodium!

Muffins 
Calories:260-570|  Fat:5-16g  |  Carbs:55-76  |  Protein:3-9  |  Sugars: up to 52g!!!

2 Hard boiled eggs with a handful of almonds
Calories:304 |  Fat:24g  |  Carbs:6g  |  Protein:18g  |  Sugars:  0g
Eggs take 10 minutes to make and can be saved in the fridge for days.

Overnight Oatmeal
Click the link below for two of my favorite overnight oats recipes!

Toast with Peanut Butter & Strawberries( my go to break- Ezekiel bread)
Calories:199 |  Fat:9g  |  Carbs:24g  |  Protein:8g  |  Sugars: 8g

For years oatmeal has been included in the staple "healthy breakfast" choices. I remember my mom and dad eating the white, sludgy oats and thinking to myself "how could anyone ever eat that?" Well.. fast forward 20 years and here I am preaching the nutritional goodness of oatmeal. These oats are an almost daily occurrence in my nutritional. Taking only 10 minutes to make and having an abundance of fiber, protein and good carbs- how could I not preach them to my clients?? 

Some of us don't have 10 minutes in the morning, this is where the popular Overnight Oats come into play.   For a start- here are my two favorite overnight oat recipes.  It takes 5 minutes to prepare each one and you can leave these oats in the fridge for days. So- prepare away!!!   I like making mine in mason jars, but feel free to make them in any tupperware. 

This is a great way to eat healthy on the go, and just as easy as eating a donut on the way to work. :)

Banana & Peanut Butter Overnight Oats
Ingredients:

• 1 large ripe banana, mashed (about ½ cup)
• ¼ cup creamy peanut butter
• 1 cup gluten-free rolled oats
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds (optional)
• ½ teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• 1 teaspoon light agave or honey (You may use more if you like sweeter oatmeal. Duh.)

Add ingredients together, let sit in fridge for at least 3 hours and enjoy

Blueberry, Flax & Vanilla Overnight Oats
Ingredients:

• ½ cup rolled oats OR quick oats
• ⅔ cup water
• ½ cup lowfat vanilla yogurt
• 1 tablespoon flaxmeal
• blueberries, pecans, brown sugar, and other goodies for topping

Add ingredients (except for toppings) together, let sit overnight and enjoy with your choice of toppings in morning