Monday Motivational Meal

Monday, January 28, 2019

This week's Monday Motivational Meal is one of the meals we're featuring on our Facebook Live and is served up on Vivente! Soup's On!

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2019 Word Of The Year—Mindset and Measurement

Friday, January 25, 2019

Have you noticed that choosing a “Word Of The Year” has become more and more popular? A good pulse of this is checking on Twitter or Pinterest. Colleagues like Shelby Kinnaird (aka: the DiabeticFoodie) on the DiabetesSisters blog have also shared their #WOTY.

The idea of a World of the Year captured my interest. It even compelled me to look back at previous year’s blogs on New Year’s Resolutions, Goals and Intentions. Interestingly, I noticed a pattern thanks to this new insight about the power of one word. I’ve been using #WOTY all the way along!

When I was researching the origin and use of the Word of the Year there is actually a lot of information out there. One article talks about the power of choosing a word and how it is much more meaningful and doable than a New Year’s Resolution. Another resource explains the process for picking your own word to use for the year.

For me, the Word of the Year has always been about what the overarching theme is for me in the New Year. It helps me create a laser-like focus to help guide my purpose and goals. My #WOTY doesn’t replace goals, it enhances them.

Ideally the #WOTY should not only be an overarching theme but also:

  • Doable. This means you have to be able to manifest it in goals and actions.
  • Shareable. We all know that if we want to achieve something it has more strength and is more possible if we share it. It holds us accountable.
  • Explainable. We have to explain why we chose our word and how it is going to help us succeed.
  • Refinable. The wonderful thing about picking a word that reflects our focus for the year is that it allows us to refine and retool our goals so that we can better reflect our Word of the Year (Purpose) and support our success throughout the months ahead.
This year I have two words—Mindset and Measurement. It is true; I couldn’t just choose one word! It does have a nice alliterative quality to it, though, right?

Mindset has so much to do with whether we succeed or not. If we don’t think we will, we won’t. It is all about attitude. To set ourselves up for success we have to believe we can do it!

Measurement is key to living a healthy lifestyle. The reality is we live in a supersized world and NOTHING is provided to us in right-sized portions. There is no way around it but to measure out perfect portions for ourselves.

So what is your Word of the Year? Please share!

Happy Healthy New Year! Here’s to our success in 2019!

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Monday Motivational Meal

Monday, January 21, 2019

Need some food inspiration? Try this Quick and Easy Low carb and Diabetes-friendly lunch served up on Halsa!

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Top 10 Right-Sized New Year Health Tips

Friday, January 18, 2019
Did you know we eat with our eyes, not our stomachs? It is true! Just think of the old adage “Your eyes are bigger than your stomach!” Now, in the oversized world we live in we have become all too familiar with the reality of this truism. But how do we help ourselves right size our world, eat healthy, and live as our healthiest selves in the new year? We have to consciously and mindfully right size our food environment so we can make it easier on ourselves to right size our portions, eliminate mindless grazing, and feel better and healthier long term.

10 Tips to Help You Right Size Your Food Environment in the New Year:

1. Right size your healthy lifestyle tableware.

  • Make sure your dinner plates are no bigger than 10.5 inches in diameter
  • All plates should have a wide rim
  • Bowls should hold no more than 16 ounces
  • Mugs should hold no more than 10 ounces

2. Learn what the standard serving sizes are, according to the USDA/MyPlate, for the different food groups so you can serve up right sized portions at every meal.

  • Most of us don’t know that each food group has its own serving size
  • Our healthiest foods, fruits and vegetables, have the largest standard serving size: 1 cup
  • Even our salad dressings, gravies and condiments have a standard measurement: ⅛ cup (2 tablespoons)

3. Invest in serving spoons with measurement so you can mindfully serve up right-sized portions at every meal.

  • There are serving sizes for a reason, they help us fuel our bodies but not consume more than our bodies need
  • Make it effortlessly mindful to serve up appropriate portion sizes at every meal and for every one dining at your table

4. Keep the TV off during meals.

  • TV is a distraction and if we watch it during meals we will not be fully aware of what we are eating and how much we are eating. Better to listen to some relaxing music
  • TV serves as a trigger for super-sizing our meals and eating highly caloric foods with the commercials we view and what we see depicted in the shows we watch. Avoid these triggers as much as possible, especially at meal time

5. Sit to eat.

  • In order to give our eyes, mind, and stomach the time to acknowledge that we have eaten and feel full we need to make the time to take the time to eat
  • Research shows us that we actually metabolize our food more effectively if we are present when we eat
  • Sitting and mindfully eating will help us feel more satisfied at the end of a meal

6. Include everyone in the healthy, right-sized world you are creating.

  • The greatest gift we can give ourselves and the ones we love is the gift of health and it starts with what we eat and how much we eat
  • Healthy eating is necessary and relevant to everyone regardless of health, age or size

7. Be aware of the colors that surround you, they make a difference.

  • McDonalds and Kentucky Fried Chicken, along with all other fast food restaurant, use hot, stimulating colors (like yellow, red and orange) for a reason—they cause you to eat faster and eat more
  • To help you enjoy your meal and make sure you are eating at a just right pace, surround yourself with calming, non-trigger colors…this includes your dinnerware
  • Blue has been proven to be an appetite suppressing color so you can feel fuller faster with perfectly portioned meals

8. Get rid of the highly calorie, highly processed foods in your kitchen…those you can’t get rid of should be hidden from view and hard to reach.

  • Highly processed, highly refined foods tend to be highly caloric and addictive. If we want to succeed these foods should not be lurking in our homes tempting us
  • Our visual landscape including our kitchen, dining areas, our pantry, and our refrigerator should be supportive of our healthy lifestyle

9. Spend time each week to get organized, plan meals and snacks, and go to the grocery store.

  • We are more in control of what we eat if we pre-plan our menus and snacks
  • Going to the grocery store once a week with your list allows you to spend less time and money overall on the meals and snacks you’ll eat and allows you to have what you need already on hand when you are tired and hungry

10. Cook more at home.

Learn More About the Psychology That Makes Livliga Plates so Effective


Monday Motivational Meal

Monday, January 14, 2019

Looking for a lighter meal using seasonal foods? What about a Wilted Kale Salad with pancetta served up on Celebrate? It is oh so good!

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Some of Our Favorite Healthy Lifestyle Quotes to Help Inspire You This New Year

Friday, January 11, 2019
When we think of leading a healthy lifestyle it can sound easy, right? Well it can be but there are often obstacles in the way attempting to divert our attention from making healthy choices.

Fortunately we know how beneficial living a healthier life can be and how fulfilling it can be to make the right choices. Here are our top healthy lifestyle quotes to help give you some inspiration when you need it!

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Monday Motivational Meal

Monday, January 7, 2019

Happy New Year! This week's Monday Motivational Meal is one from our Get Started Guide and is served up on Vivente!

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