30 Days to Better Eating Habits

Are you looking for guidance to improve your eating habits? This 30-day guide provides practical, simple solutions to improve your nutrition and your health. A simple, day-by-day guide for better eating habits.

The truth is, 30 days is not a lot of time. But more importantly, it’s enough time. Enough time to drop some bad habits. Enough time to adopt new, healthier eating habits. Habits that with some perseverance and consistency, can result in big transformations in how you feel, how you look and how you live.

This 30 day guide lays out one small, new focus to adopt and adapt to your life lifestyle each day. The goal is to build, layer by layer, a solid foundation of healthy, better eating habits that you can build on forever.

Here’s what to expect, and not expect, from this guide:

• DO expect actionable daily tasks. A guide is great, but action is what makes change happen.
  
• DO NOT expect strict guidelines. How these tasks fit into your life and your daily routine is dependent on, well, you. I will give you tips and advice, and personal experiences as examples but how you adapt each task into your routine into your lifestyle is up to you.
  
• DO expect to feel subtly better, healthier, every single day. Real transformation starts on the inside. If you stick with these daily actions and habits you will certainly see physical changes to your body. But the immediate changes will be the ones you feel: less bloated, more energized, less anxious about food, proud.
  
• DO NOT expect perfection from yourself. If you miss a day, no problem! Simply push the challenge forward (there’s nothing specifically special about 30 days) or if it’s a simple enough action, add it to the next days to-do list.

Health and fitness is not a sprint. It’s not a 30 day challenge. It’s a marathon…a lifetime.

But even a marathon starts with a single step.

Making Habits Stick

Some habits are easier to stick with, or kick, than others. I’ve learned that most of the time, the ease of adopting or letting go of a habit comes down to the why, rather than the what.

Instead of thinking about habits from an outcome perspective, try thinking about it from a personal identity perspective. This simple shift in mindset is often what it takes to make practicing a habit feel easier, and right.

For example, let’s pretend that from an outcome perspective, your goal is to build 5 pounds of muscle so that you look fit and toned. Great goal! But why? From a personal identity perspective, you don’t just want to build muscle and tone, you want to feel healthy, and be strong enough to do all of the things you love without getting winded, and to have a confidence in both your body and your ability.

The second perspective hits deeper. It’s about who you are, and how you can feel rather than a number on the scale or inches around a waist.

When you can match that personal identity and that why to your actions you realize that it’s not so hard to commit to. That in fact if you can visualize your best self and her values, you can start being her today.

30 Days to Better Eating Habits

The goal with these habits is to add on each day. So on Day 1, you will complete your Day 1 task or action. On Day 2, you will complete your Day 2 action AND your Day 1 action. And so on. So that by the 30th day, you’ll have worked 30 new habits into your life. Some will stick forever, some won’t. But remember: you can repeat this 30 day guide over and over again until all of these actions feel more natural.

Settle in. Let’s get started.

Day 1: Start your day with 4 cups of water.

Before breakfast. Before leaving the house. And especially before coffee. Drink 4 cups of water.

The benefits of drinking water are well known, but the benefit of drinking water and delaying that first cup of caffeine are game-changing. After (hopefully) 8 hours of deep sleep without a sip of water, your body is craving H2O. Rehydrating first thing can be the jumpstart that your body really needs in the a.m. and could actually prove to elongate the energizing-benefits of your first cup of coffee or tea after that.

Here’s why:

• Water before coffee slows the influx of the stimulant to your blood stream, allowing your body to go through it’s natural wake up process on it’s own and decreasing the negative side affects (i.e. jitteriness, spikes and crashes of energy) that might come with caffeine.
  
• Most people don’t drink enough water during the day. Getting things started right out of the gates with 4 cups of the good stuff is a massive head start and it sets the hydrated tone for the rest of the day.
  
• Water itself does not significantly increase caloric burn, but overall hydration improves digestion and plays a role in keeping your metabolism healthy and flexible.

Trainer tip: set yourself up the night before so this action takes fewer brain cells or will power. If you have a favorite cup (mine happens to be Big Blue, a blue, quart-size mason jar), make sure it’s clean. Or maybe you prefer lemon water, so make sure you have lemons. If you prefer a hot or warm beverage in the morning (I know I do during the colder months), make sure the tea pot is loaded and your mug is clean.

Day 2: Set a 20 minute timer at dinner time.

When was the last time that you spent 20 minutes enjoying your meal? If you’re like most people, you probably can’t remember. There’s always something to do. Always a reason to rush.

But slowing down can change the way, the how and the what you eat. And all you have to do is set a timer.

It takes 20 minutes for the fullness signal to reach your brain from your belly. Which is why getting seconds after you’ve inhaled your first plate seems like a no-brainer, until your second plate leaves you feeling bloated and overly-stuffed.

If you’re not used to eating slowly, 20 minutes might feel like a really long time. It might even feel impossible today. That’s okay! You’re building awareness. Tomorrow, set the timer again and see if you can last one more minute.

Trainer tip: practice little tricks that make prolonging dinner easier. Put your fork down between bites. Focus more on the conversation than the food. Take a sip of water after each mouthful. Or take one right out of my great-grandmothers book and make sure to chew each bite at least 20 times.

Day 3: Rate your hunger before, during and after meals.

If there is one, single thing that you can start to work on today that will change all of the days ahead of you it’s this: build awareness. Awareness – not calorie counting, not tracking macros, not cutting out food groups – awareness is what will give you the power to change your body and your health. Let me say that again…

…awareness is what will give you the power to change your body and your health.

One way to build awareness is to pay attention to your hunger levels. Start to think about the physical and physiological feeling of hunger (not appetite – which is desire-based), on a scale of 1-10. 1 means you’re not hungry at all/stuffed to the gills. 10 means you’ve not eaten all day, maybe you feel like it’s been years.

Rate your hunger before you eat, while you’re eating and after you eat. The goal of course is to never get to the point where you’re at a 1 or a 10. But for now, just build awareness.

POV: I don’t like the common healthy eating rule that is “eat every 3-4 hours”. Because what if you’re not hungry?! It is far more important to recognize hunger and learn to react to it in a conscious, health-forward way than it is to eat every 3-4 hours because someone said so.

Trainer tip: grab a little notebook and actually keep track of your ratings. Set it up so that it looks something like this:

Day 4: Eat without distractions.

If slowing down enough to allow for a 20 minute eating window, and being able to accurately rate your hunger level feels difficult, today’s focus might help. Most of us eat amidst a cacophony of noises and distractions. We at our desks at work. On the road in our cars. Watching TV or scrolling through out phones.

All of these distractions keep our minds from focusing on the one thing we should be focusing on: eating. Eating without distractions can have amazing benefits. You’ll start to notice the flavors and freshness…or maybe the lack there of. You’ll get more enjoyment out of each bite which results in higher levels of satisfaction which in turn results in fewer cravings and less snacking between meals.

But eating without distractions is easier said than done. We live in a world that praises multi-tasking and we feel like if we’re not doing multiple things at once, we’re not doing enough. Today, flip that mindset on it’s head. Sitting and enjoying your meal is enough.

Trainer tip: Put your phone on silent. Step away from your desk. Pull the car to the side of the road. If possible, head outside and get some fresh air while you’re eating. Eating distraction free might feel odd at first, but give it a chance. It doesn’t mean you have to eat alone, it just means you have to be present.

Day 5: Stop at 80% full.

You’ve had a couple of days to practice rating your hunger levels. Now it’s time to use that data and take action. Starting today, stop when you feel about 80% full. There’s still some room left, but you’re certainly not hungry any more and you’re fully satisfied without feeling bloated or overly-stuffed.

Trainer tip: use what you’ve learned about yourself, the awareness that you’ve started to build up, over the last few days. Everything from slowing down while eating, to rating your hunger level before, during and after meals, to eating distraction free will improve your ability to stop eating before you’re stuffed.

Day 6: Identify the macros in your meals.

Think of identifying macros as a Level 2 Awareness Skill. All foods are made up of some macronutrient. Some are made up of a combination of macronutrients. And though you never have to count macros, gaining an understanding of what they are and how they affect your body is really important to your future fitness results.

While every macronutrient plays an important role in your body, they don’t all play the same role.

Protein is arguably the most important macronutrient in your diet. This is true whether you have fitness-related goals or not. Protein can help reduce or maintain overall body fat, increase muscle mass and strength, repair and recovery from a workout and/or illness, and boost your immune system.

Fat provides energy, it helps your body digest certain vitamins, it helps regulate inflammation, your body uses it to make certain hormones and more.

Carbohydrates are an important source of energy for your body, especially your brain. Plus, they provide key vitamins and minerals that are hard to get elsewhere. Though carbohydrates are the one macro that is not required for survival, most people feel and perform better with some carbs in their diet.

Today, simply identify what food on your plate belongs in which category.

Trainer tip: click on here (or on the graphic below) to access my private Facebook group, The Transformation Club, and download free food lists for each macronutrient category.

Day 7: Practice portion control.

I hope that by now you have come to peace with the fact that better eating habits doesn’t require strict dieting, calorie counting or cutting out all of your favorite foods. In fact, nothing that you’ve practiced so far has had anything to do with the what part of food!

That all said, what you eat does matter. A happy, healthy body is not built on donuts and ice cream sandwiches. It’s build on real food with real nutritional value. Does that mean you can’t ever have donut again? No. You can have a donut. But you can’t live off of donuts.

So here we are, with the first “what” practice of this better eating habits guide: portion control. Portion control is a real-life strategy for keeping your intake on track for your goals and your health. Here’s how it works:

Using just your hand(s), you can ensure that your meals are well balanced and well rounded.

• Protein – 1 serving is roughly the size of the palm of your hand; aim for 1-2 servings per meal
• Veggies – 1 serving is roughly the size of your fist; aim for at least 1 serving per meal
• Carbs – 1 serving fits into your cupped hand; aim for 1 serving per meal
• Fats – 1 serving is roughly the size of your thumb; aim for 1 serving per meal

Use the macro lists you used above to get a really good handle on just what is going into your body each meal.

*Please remember that the goal today is PRACTICE. If you don’t nail portion control every time – and chances are you won’t since it’s new to you – that doesn’t mean you failed. It just means you could use more practice.

Day 8: Eat breakfast.

Getting in the habit of eating (a healthy) breakfast may be the key to the success of the rest of your day. It can be the difference between having energy throughout the day, or not. It can set the tone or a healthy day, or not. And it can potentially make or break your fitness success.

There is more research out there on the importance of eating a healthy breakfast than there is on any other meal. What they’ve found is the eating a healthy, balanced breakfast in the morning can:

• Boost energy and metabolism. Your body requires fuel (in the form of blood sugar) to run. While you sleep (and don’t eat), your blood sugar levels drop. You wake up on empty. Eating breakfast raises your blood sugar levels and therefore your metabolism, and gets your body on the right track energy-wise for the rest of the day.
  
• Improve focus and performance – physically and mentally. Cognitive function increases after consuming energy. You’ll find your more alert, better able to focus and have a better performance whether that’s during your workout or at work.
  
• You’ll experience fewer cravings. If you skip breakfast to “save calories” you may not be doing yourself any favors. Studies show that people who eat breakfast feel more satiated throughout the day and are less likely to have, or give in to cravings. That’s less mindless snacking and fewer opportunities for junk food in your diet.

p.s. The benefits of breakfast increase if you workout in the morning.

Trainer tip: If the #1 reason you don’t eat breakfast in the morning is lack of time, get breakfast ready the night before.

Day 9: Eat protein at each meal.

No doubt you’ve heard that protein has major muscle building benefits. But did you know that it’s just as important for weight loss and overall health?

Protein is made up of amino acids. Your body needs those amino acids to build lean muscle (among other things). The more lean muscle you have, the more energy your body uses – even at rest – to maintain. Which means that the more muscle mass you have, the more calories your body uses throughout the day resulting in a higher metabolism, leaner physique and healthier body.

But your body doesn’t store protein the way it does other nutrients. You have to eat protein-containing foods regularly throughout the day to supply your body with enough material to build, recover and repair. Including protein at every eating opportunity is the best way to do this.

Trainer tip: plan and prepare as many protein options as possible ahead of time. It’s really difficult to reach your protein goals when you’re just “winging it”, especially if you’re just starting to pay attention to macronutrients and nutrition in general. Here are some easy to grab protein options that you can keep in a cooler bag:

• Protein powder
• Jerky
• turkey roll ups
• hard boiled eggs
• Greek yogurt cups
• tuna pouches
• roasted chickpeas

Day 10: Make one meal processed-foods-free.

The key to creating better eating habits that really stick is to make them small enough that you see it and think “I can do that, no problem”. Which is why we’re focusing on one meal at a time today! Keep in mind that perfection is not required for change. Instead, focus on making a few healthier choices each day, moving yourself up the healthy eating spectrum little by manageable little.

Estimates show that over half of the calories in an average American diet comes from overly processed foods. I’m not talking about canned tuna or tomatoes. I’m talking about potato chips, soda, donuts and cookies.

And honestly? That’s way too much. This is a good day to use scare tactics to reinforce the why:

• Ultra processed foods typically contain high levels of added sugar, fat and sodium. These ingredients are added for flavor (and to increase your desire for them), but over consumption of them leads to obesity, diabetes, high blood pressure, heart disease and an elevated risk of cancer.
  
• Processed foods are high in calories and artificial ingredients but low in nutrient density. That means that it’s very easy to overindulge while getting absolutely no nutritional benefit.
  
• Processed foods are addictive – they are specifically designed to be so. These kinds of foods stimulate your brain’s feel-good center which makes you crave more and more.

Trainer tip: shop the perimeter of the grocery store for minimally processed options…and use the grocery store to your advantage here! The produce section contains a lot of my favorite, go-to, minimally processed snack foods like fresh edamame, pre-sliced fruit and vegetables, and raw nuts.

Day 11: Eat a serving of fruits or vegetables in at least 3 colors of the rainbow.

The components that give fruits and vegetables their wide range of colors are the same components that provide you with a wide range of vitamin and minerals. Plus, fruits and vegetables are full of fiber and water – two major factors in a healthy diet!

Trainer tip: by far the easiest way I can think of to nail this habit is to head to the store, walk down the produce aisle and pick up one options in every color. Fruit alone will get you there!

Pinks/reds…think strawberries, raspberries, watermelon, tomatoes and radishes.
Oranges/yellows…you’ve got oranges (duh), bananas, pineapple, and summer squash.
Greens…Granny Smith apples, green grapes and kiwi will keep it sweet, or go savory with lettuces, kales, green beans, Brussels sprouts, and zucchini.
Blues/purples…blueberries, purple grapes, and eggplant all work.
Whites…grab mushrooms, cauliflower or potatoes.

Day 12: Drink at least 8 cups of water.

Water is a powerful fitness tool. It’s calorie-free, costs little to no money, and so easy to include all day long. But most people don’t drink enough of it, especially in the warmer times of the year.

Today, drink at least 8 cups of water throughout the day. Here’s how:

Wake up with 1-2 cups of lemon water.
Drink 2 cups of water before lunch.
Enjoy a seltzer with lunch.
Consume 1-2 cups of water during/after your workout.
Finish another 1-2 cups before dinner.
End the night with a cup of chamomile tea.

Trainer tip: feel free to add an electrolyte packet, super greens, fresh herbs or cucumber for more flavor.

Day 13: Eat only smart carbs.

Carbs are not bad. They aren’t unhealthy and they won’t make you fat. But all carbs aren’t created equally and the problem with carbs comes not from their natural existence, but from their manhandling and overconsumption.

Today’s focus is really about fiber. Complex carbs, or smart carbs as I like to call them, are full of fiber. They’re minimally processed and nutrient dense. They’re satiating and satisfying. Those are the carbs you should be reaching for!

Trainer tip: check out this list of smart carbs and remember to use what you’ve learned about portion control!

Day 14: Prep for one meal tomorrow.

Meal prep is one of those better eating habits that might feel like it’s both not necessary and a lot of work at the same time. But really, meal prep can be whatever you need it to be…and everyone (diet or not diet), can benefit from a little meal prep! The key is to figure out what kind of meal prep is most helpful for you: full week prep, day by day, or circumstantial.

Think of meal prep as a way to create meals that you enjoy while decreasing the stress around meal time and increasing the nutrition quality. For today’s challenge, pick one meal or snack and dial in your focus. What meal is the hardest for you to keep healthy? What time of day do you feel like you’re rushing through to grab a healthy bite? Start there.

Here are some possibilities:

Breakfast

This is perfect for you if you are always rushing out the door in the morning, either forgoing breakfast completely or grabbing a sugar and caffeine heavy option from a drive thru.

Here are a few wonderful overnight oat options if you want something more filling to last you until lunch time. If you’re looking for something a bit lighter in the morning, check out these amazing coffee-based breakfast smoothies! You can gather ingredients tonight and just hit the blender button in the morning.

Trainer tip: use the grocery store to help you out here. One of my favorite, fun breakfasts is also the easiest – I buy the single-serving packets of acai for smoothie bowls (find them in the freezer section or have them delivered to your front door!) and top with whatever berries, nuts and seeds I find in the fridge!

Day 15: Have 1 serving of healthy fats at each meal opportunity.

It’s Day 15. Consider yourself “leveled up”. This is a good opportunity to recap the first half of this challenge. If you feel like you’re nailing it, keep going! If you feel a bit “meh” by your efforts, go back and repeat a few days, or start again. Remember, the goal isn’t to finish. The goal is to finish strong.

Onwards…

Did you know that eating fat does not make you fat. In fact, your body uses fat in many ways that actually boost fat loss! The key to eating fats are 1) don’t over do it and 2) choose fats that are good for you.

First discussion is about how to keep your portions in check for the day. Go back to your portion control chart. At each meal opportunity, aim to have one, thumb-sized serving of heart-healthy fats.

Which leads to the second discussion about which fats too choose. You already have your Healthy Fats PDF, so that’s a great start. But if you’re ready for an extra challenge, try to make sure you’re getting a wide variety of fats too. If 25-30% of your total daily calorie intake is from fats, ideally most of that is from unsaturated fats. But some of it should be from saturated fats too.

Mono and Polyunsaturated Fats:

• avocado
• olives and olive oil
• nuts, nut oil and nut butters
• seeds, (most) seed oils and seed butters
• fish oil

Saturated Fats:

• coconut
• grass-fed animal fats

The fats that you do want to avoid are trans fats that are made through processing. Processing changes the structure of the fat. Leave those on the shelf.

Trainer tip: my favorite way to add healthy fats is as a topping. Avocado on top of toast, nuts on top of oatmeal, seeds on top of salads, coconut over ice cream. They offer nutrients, and crunch!

Day 16: Drink only zero-calorie beverages.

Today, pay attention not just to what you eat, but to what you drink. It’s easy to forget that a lot of beverages – from the fancy coffee in the morning to the glass of wine with dinner – contain sugar and calories. Which means it’s easy to over-do-it.

As much as possible, choose only zero calorie beverages. You’ll be surprised, once you start being mindful of it, how much of a difference this one habit can make.

Trainer tip: this doesn’t mean that the only liquid in your cup will be plain water. You have plenty of options to keep beverages interesting!

• Make your own flavored waters with fruit, cucumber, and herbs like mint.
• Grab a seltzer. Brands like Spindrift and Waterloo have amazing, zero-calorie and zero-sugar sparkling water flavor options.
• Tea and coffee – iced or hot – are great options!

Day 17: Keep your snacks added-sugar-free.

Eating too much added sugar is linked to serious chronic diseases such as obesity, diabetes, and liver and heart disease. Plus, added-sugar increases cravings. And it, is, everywhere.

Snacks – easy to grab, shelf-stable, super crave-able and easy to eat grabs – are typically loaded with added sugar (and sodium, trans fats and preservatives…). They are manufactured to make you want more. So starting today, take back control!

Will you have to start making your own snacks? Yes, probably. Will you have to plan ahead? Almost definitely. But it’s worth it for your health and your waistline.

Trainer tips: here are some of my favorite added-sugar-free snacks:

• roasted chickpeas
• nuts and seeds
• fresh fruit with natural peanut butter
• CHOMPS beef jerky

Day 18: Eat 1 serving of fruits or vegetables in at least 5 colors of the rainbow.

In other words, start “eating the rainbow” every day. You know that you should be eating plenty of fruits and vegetables. And you probably already know that you should be eating a wide variety of them. Today’s focus is here to convince you of the benefits of choosing fruit and vegetables from every color of the rainbow.

The same phytonutrients that give plants their hues also contain health benefits for you. “Almost all studies show benefits from regularly eating colorful fruits and vegetables with virtually no downsides. By getting a variety of color in your diet, you’re giving your body an array of vitamins, minerals, and phytochemicals to benefit your health” (Healthline).

This link will take you to my private FB group, where I posted a PDF of the “whys and hows” of eating the rainbow.

Day 19: Record your intake.

One of the most powerful skills that you can develop is awareness. It sounds so simple, and it can be, but it is a skill and it does have a bit of a learning curve.

Fact is, most of us just make guesses in regard to what we eat/caloric intake. And most of our guesses are wrong. Imagine trying to drive to an unknown destination without knowing where you actually are, right now. You’d get severely lost and likely never end up where you want to be. Same goes for health goals. If you don’t know where your starting point is, you’re just guessing which direction you need to go to reach your goal.

One way to start developing awareness and increasing what you know about you right now, is to start keeping track of what you eat and drink. Use a notebook or free tracking app, like My Fitness Pal, to start recording intake – what you eat, how much you eat, and even how you feel after certain meals or foods. This will give you an accurate look at what you are actually consuming.

Trainer tip: don’t think of this as calorie counting. Think of it as data…a starting point, really. You might be surprised to find out that what you thought was enough protein, is actually far short of what you ought to be consuming. Or that you always assumed you drank enough water but low and behold, you’re really only getting 4 cups a day. You might uncover really important deficits or abundances that you can immediately rectify for results.

Day 20: Avoid all trans fat.

I’m not typically one to recommend a “cut it all out” kind of diet, but this is one ingredient that you definitely don’t need (or want) in your diet. Unlike other dietary fats, trans fats raise bad cholesterol and lower good cholesterol at the same time. Trans fats are linked to heart disease and in fact are so unhealthy, that some several countries around the world have banned it in foods.

Trans fats are made during food manufacturing processes that are meant to make oil solid at room temperature. It’s a nasty by-product of food engineering and big business. You find it in commercial baked goods, fried foods, refrigerated doughs, stick margarine and more.

Starting today: make a conscious effort to avoid trans fats. Even if the ingredient label says “0 trans fats”, the food can legally still have up to 0.5 grams of trans fat in it. Look for the phrase “partially hydrogenated vegetable oil” on food labels and if you see it, pass.

Trainer tip: look for trans-fat-free options at the store such as natural, cold-pressed olive oils and walnut oil, plant-based alternatives, and minimally processed goods in general.

Day 21: Include a probiotic rich food in your diet today.

Fact: probiotics are largely underestimated and underused.

Fact: probiotics can change your health fast.

This is one of those better eating habits that will change your health from the inside out. Probiotic foods and supplements give your body a major boost of good-for-you-bacteria improving gut microbiome and overall health, almost immediately.

Think of your gut microbiome as your health epicenter. When it’s healthy and on point, you’re better able to breakdown food and absorb nutrients, your immune system gets a bump, keeping you healthy and energized, and you might even see a bump in weight loss.

Trainer Tip: here are 5 probiotic-rich food sources, and a link to my favorite probiotic supplement (with free shipping).

Day 22: Eat only minimally-processed foods.

By now, you’ve already started reducing/eliminating some forms of processed foods. You already know the benefits of whole foods and the downfalls of overly-processed packaged foods. Today, take it one step further in establishing better eating habits and try to eat only minimally-processed foods.

Generally speaking, that means you’ll pick a wide range of foods from the following food groups: fruits, vegetables, beans, fish, chicken, meat, eggs and grains…in their most true to nature forms. Items that are made from whole foods and minimally processed – like polenta and homemade granola – work too.

These foods are nutrient dense. They contain an abundance of macronutrients (protein, fats and carbs) and micronutrients (vitamins, minerals, fiber) that your body thrives on. They also tend to be lower in calories, sugar and sodium.

Trainer tip: at first, you might feel like this kind of whole foods diet feels bland. That’s because processed foods are specifically made to keep you wanting more. The more time you spend in the world of whole foods, the less you will crave those highly palatable creations. In the meantime, add tons of flavor with fresh and dried spices, herbs, hot sauces, mustards and cooking techniques.

Day 23: Add 1 serving of nuts.

Eating nuts every day has numerous health benefits such as reducing your risk of getting certain diseases and maintaining good cholesterol levels. They’re also super satiating which means that if you are currently following a weight loss diet, nuts are a great way to increase your satisfaction at and between meals.

Today, add 1 serving of nuts to your diet. If you already eat nuts, great! If you don’t, here are a few ways to include them:

• Top yogurt and oatmeal with roasted almonds or walnuts.
• Add nut butter to your smoothies or toast.
• Top salads with chopped nuts.
• Make lettuce wraps and add crunch with roasted peanuts.
• Make your own trail mix with popcorn, dried unsweetened fruit, dark chocolate and nuts.

Trainer tip: toasting nuts brings out their natural flavor and nuttiness. To toast them at home, spread them out in an even layer on a sheet pan, and pop them in a 350° oven. Watch them closely! Generally speaking, lighter, more tender nuts like pecans, pistachios, and walnuts will take 6-8 minutes to reach toasty perfection. Denser nuts like almonds, hazelnuts, and macadamias will take more like 8-10 minutes.

Day 24: Eat a superfood.

Superfoods are foods that provide a maximum amount of benefits (vitamins, minerals, antioxidants, etc.) for minimal calories. These aren’t magical, cure-all foods. But if we’re talking bang for your buck in the better eating habits world, this is up there! Including them daily, even substituting them in for a less healthy option, can boost immunity, improve brain health, increase metabolism and more.

There’s a wide range of superfoods, and you might be eating some of these regularly, already:

• spirulina
• acai berries
• goji berries
• blueberries
• cherries
• green tea
• leafy greens
• certain mushrooms
• chia
• ginger
• nuts

For a larger list of options, click here.

Trainer tip: the easiest way to incorporate multiple superfoods at once is to throw them in a blender and make a smoothie. Check these recipes out!

Day 25: Take a coffee break.

Caffeine, especially in large quantities and especially as the first liquid to hit your bloodstream in the morning, disrupts your hormone balance. Insulin, cortisol and reproductive hormones are disrupted for hours after drinking caffeine. It can also disrupt sleep and the absorption of vital nutrients. Does that mean you can never have coffee again? No. In fact, caffeine has some major benefits for your fitness regiment. It does mean that today is a good day to start paying attention, and maybe even take a break.

There are a few major pieces to the caffeine puzzle.

First, if you know that you have a pre-existing imbalance or you are trying to get pregnant now, or in the near future, cutting out coffee is a good idea. If you have trouble sleeping, cutting out coffee especially within 8 hours of sleeping could help you. That last part said, only 1 in 10 people actually processes caffeine well. So even that first cup of coffee might be disrupting your sleeping patterns.

Second, if the idea of skipping coffee altogether freaks you out, you should at least try this strategy in the morning. Wake up and rehydrate with 3-4 cups of water first thing (maybe you’re already doing this from Day 1?!). Pour your first cup of coffee only after you’ve been up for an hour, and you’ve got that water in you system. That will slow down the caffeine rush and allow your body to wake up on it’s on.

Trainer tip: caffeine can boost your workout performance and endurance. This is especially true for trained athletes. *But*, it’s most effective form is not caffeine as coffee, but caffeine in a dry form, i.e. a supplement. All that said, I still don’t recommend using coffee as a workout booster if you workout late in the day! It’s not worth risking your sleep quality.

Day 26: Cook all of your meals at home.

In general, people who cook and eat at home consume less fat, less sugar, fewer carbohydrates and fewer calories in general…even if they aren’t looking to lose weight. Plus, it gives you more time to connect with your family which is key for mental health.

As someone who has worked in the hospitality industry for many years I can tell you that there is a reason meals eaten out at a restaurant taste so good, and it’s not just the atmosphere or privilege of having someone else cook and clean for you. It’s that chef’s know what makes foods taste good: fat, salt and sugar. And they use it, because they want you to love what’s on your plate.

Starting today, try to cook all of your meals – breakfast straight through to dinner – at home. You’ll be able to better control what goes into your food and what goes on to your plate. Plus, you could learn a new skill and fin d a new hobby! Cooking is fun, especially when you gain a confidence in what you are doing.

Trainer tip: start simple and follow a recipe. Remember that this is a skill so if it doesn’t turn out right the first time, try, try again! Here are some great “start” recipes to try:

• Roasted Mixed Vegetables
• Slow Cooker Chicken Teriyaki
• Paleo Egg Roll Bowls
• Shrimp and Cauliflower “Grits”

Day 27: Sketch out a dinner plan for the next 3 days.

Creating a meal plan for the next few days will benefit you in a few ways. First, you won’t have to stress about what you’re going to eat (whether it’s healthy, does it contain protein, where are the vegetables). You just know. Second, you can head to the grocery store once and pick up everything you need in a single trip saving you time and probably money (because let’s be real, no one sticks to the list). Finally, you’ll have a visual that will tell you whether you are on point, or missing some pieces.

At this point, you’ve collected a lot of little hints and tips. Hopefully some of them have really stuck. Some have probably already been put on the back burner, and that’s okay. But planning ahead helps you find ways to fit in some of these healthy focuses in ways you didn’t realize you could fit them in before. The more consistently you do that, the faster health becomes habit.

You’re human. Despite the best of intentions, creating new habits is difficult. It’s more difficult if you try to do it on the go and flying by the seat of your pants. Make the plan. Fit it in. Reap the rewards.

The more consistently you do that, the faster health becomes habit.

Day 28: Make a post-workout protein shake.

Did you know that no matter what your goal is – weight loss, sports performance, muscle building – if you workout frequently and you have a desire to change your body in some healthy, fit way…eating about 1 gram of protein per pound of body weight is industry standard?

This blows most peoples’ minds. That’s a lot of protein! Immediately minds start racing.

How many eggs is that?
That can’t be real.

It’s real (and it’s a lot of egg so I don’t recommend going the all-egg route).

But what can help reach that goal is a protein shake. It’s easy, portable and can honestly be a powerhouse move for consuming nutrients at any point of the day.

Trainer tip: not all protein powders are made with the same care or quality ingredients. When buying protein powder (or any supplement), show from reputable brands. Read the ingredient label. Read online reviews. Talk to your doctor. And ask questions! There are third party review sites out there that have no connection to the supplement brand but deep dive into the quality.

I believe in 1st Phorm products and have been an affiliate for years. I trust the brand, the quality of the supplements and the quality of the process, too. Plus, they have a protein powder made specifically for post-workout absorption. Bonus.

Day 29: Create a healthier version of a favorite indulgence.

There is a place in every healthy diet for indulgence. But the trick is moderation. So while mom’s apple pie and drinks out with the girls are necessary for general happiness and life, they aren’t an every day thing. So finding ways to indulge in a healthier way is absolutely key!

Today, make a list of a few of your favorite foods that are generally thought of as indulgences: pizza, mashed potatoes, donuts, ice cream. Now head to the internet and find healthier substitutes!

Trainer tip: Keep in mind when you dive in that no, cauliflower pizza crust won’t taste like Dominos. But it can still taste good.

Day 30: Celebrate the wins.

You’ve reached day 30! Whether you’ve managed to collect the majority of these focuses, and some actually feel really normal and built in now, or you are thinking you might need to go through the challenge again, you’re here. You focused on you for a whole 30 days. That’s a win!

It’s incredibly important for morale and motivation to celebrate the wins along the way, no matter how small! The thing is, big goals can feel really far away. So while they burn hot deep down, they don’t always hold sway at the surface level. Understanding that wins come in all sizes is important to pushing through the days when healthy doesn’t feel so easy.

Some wins will be obvious and “popular” in many ways: measurements on the scale or with a tape measure. But think outside the box. Some wins aren’t so obvious but are far more important! Consistently high quality sleep, hitting the gym the number of times you wanted to go, feeling more energetic than ever.

Celebrate those wins too!

Trainer tip: keep the reward non-food and fitness related. Rather than think “cake, I earned this!” think, “massage, it’ll feel amazing and benefit me health-wise”. A manicure, a 1-night stay at a hotel, a new pair of running shoes, a day completely devoted to you. These gifts keep on giving!

What do you think? Are you ready to take this momentum and level up? If so, I’ve got coaching spots open for motivated women, like you, who are ready to commit to themselves. To feel strong and healthy – full of energy and confidence! If that’s you, click here to apply.

If you’re feeling a little meh, not yet, try re-doing this challenge. And you can always join the Transformation Club to get motivated, learn and stay connected all week long!