“Fall”ing into Healthy Habits – Back to School, Back on Schedule
Saturday, August 28th, 2010As the first week of school begins this Fall for most people, whether you are in school or are responsible for someone who is, a new routine, a new schedule and a new set of habits quickly form. It’s important at this time to take a minute to set some new goals at this time too. If you’ll take five minutes to write down five healthy goals, you’ll find that you will be more likely to achieve your healthy goals even in the midst of a new chaotic schedule.
When setting goals to help you “Fall” into healthy habits, keep these tips in mind:
1. Set SMARTeR goals – Specific, Measurable, Attainable, Realistic, Timely, & Rewarded
2. When evaluating whether a goal is realistic or not, be sure to challenge yourself but at the same time set yourself up for success.
For example, on the first week or two of school, you may not feel like you can commit to your usual 30-60 minutes of exercise, so instead try writing a goal such as, “During the first two weeks of school, I will exercise five days a week for a minimum of 15 minutes per day. I will exercise in the morning at 6am. At the end of the first two weeks of school, when I’ve achieved my exercise goal, I will reward myself by buying a new cookbook that will help me prepare healthy meals on the go!”
3. Prepare for the next day the night before or even the weekend before. Preparation does take time and effort but can be quick also. If done properly it can TRULY help you succeed during the week. Try tips such as:
-Go to the grocery store before the weekend is over and when you get home, package veggies and fruits into “snack size” bags. Keep your healthy snacks in a plastic box or shoe box that is visible when you open the refrigerator. Think through what you want to pack in a lunch and make sure to have a cooler or lunch bag ready to go.
-Cook enough meat for the week. Using a slow cooker or in the oven, try baking a handful of chicken breasts that you can then use for various meals. The options are endless, however some examples include:
——-Rice Bowl: Brown rice (or quinoa) + Chicken + Teriyaki + Frozen Veggies;
——-Salad: Chicken + Mixed Greens + Cut up Tomato or Cut up Berries;
——-Fajitas: Chicken + High Fiber, Low Cal Tortilla + Sliced Peppers & Avocado;
——-Fried Rice: Chicken + Brown Rice + Mixed Veggies + Scrambled Egg (stir fry in pan on stove top)
-Pack your exercise clothes and walking shoes for the week. On Sunday night, pack a gym bag with enough clothes for the week. Include also some recycled grocery bags to put your used clothes in to bring home for the wash. This way there is never an excuse that you “forgot your workout clothes!”
As schedules change and new habits begin to form, be sure to make “fall”ing into healthy habits as a priority too!


I hate to say or even think it, but the truth is that summer is coming to an end. But, there is one more fun, summer event to look forward to and that is the classic, all-American Labor Day picnic. This last summer hurrah is the rite of passage from carefree summer days to time to “get back to _____” days. So, enjoy a long, leisurely picnic day but in true Vtrim fashion, picnic responsibly. One day of picnic eating is not an excuse to plead ignorant on your calorie intake. There are ways to have your cake and eat it too, so to speak. Keep these picnic tips in mind for a successful day.
Okay, true confessions…I’m a cereal eater. I love cereal. My pantry is stocked with cereal and I keep plenty of boxes on hand. And I’ve mastered cereal sales so I never pay too much for cold cereal. My family can all wake up in the morning and slowly take their time getting around to breakfast. But not me. I eat breakfast the MINUTE I wake up…because I’m HUNGRY when I wake up! So by the time the rest of the group gets out of bed and starts discussing what extravagant things they want for breakfast, I’ve long polished off my morning bowl of cereal.
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