Tag: healthy habits

Kitchen 2021: Set Yourself Up To Succeed.

If I desire new outcomes, I require new inputs.

“New” things aren’t necessarily hard or confusing. They are just new and maybe different or uncomfortable. Sometimes, change is hard. And often, well, it isn’t. And here’s the thing – hard or not, sometimes change is necessary.

Perhaps you are not a resolution maker, and that’s OK. Perhaps it’s enough to just get back to normal (and healthier) post-Holiday routines.

I met with a registered dietitian last week. I am excited about making some positive changes. And since these changes are my changes, I am not about to tell you what you need to do differently. BECAUSE, I am not a dietitian.

BUT, I am your certified professional organizer. While I cannot tell you what to stock in your own kitchen, I CAN tell you how set up what you have to make your own changes successful!

So, here are the steps to organizing the changes in your kitchen to make positive change in your life!



Educate yourself, and keep educating yourself! Read up on your new strategies, and plan to keep reading! We learn things as we go, through education but also through experience.

Clear off your counters! A study from Cornell University suggests “When it comes to the food left out in the kitchen, it’s increasingly clear that what you see is what you eat.” Meaning, your current counter landscape of junk food and holiday treats needs to be exchanged for healthier items if you want to succeed! Fewer cookies and chips, more fresh fruit, veggies or nuts. Goodbye hot cocoa station, hello clear counter! And less clutter overall – if you don’t have room to cook a healthy meal or dice veggies for a salad, you will not make those healthier choices.

Review your cabinets, check expiration dates and tidy things up post Holidays! (p.s., I would NOT get rid of food that doesn’t fit into your dietary changes just yet. First, I’m frugal and don’t want to get rid of food that is still good. Second, I live in a house with 4 other people, so there is bound to be someone here who will eat most things. If you need the space, or if you need to remove temptation, tuck away the things that will probably need to go in a grocery bag and out of sight for a few weeks. Then they are ready to donate to a food pantry or hand off to a friend when you’re satisfied with your changes.)

Menu plan around your healthy changes and using inventory you have on hand (if possible).
(click here for more kitchen and menu planning articles)

Plan a grocery trip to fill in the blanks, but only after you have inventoried what you have on hand and made a plan!

Make healthy habits convenient. There are some habits that benefit everyone, like taking your vitamins and drinking more water. Corral your supplements all together into a basket and then set a timer on your phone to remind you to take them consistently. Better yet, use a pill sorter and set your supplements up for a week at a time to save time. Take a few minutes now to fill and chill water bottles to take with you on the go, and dole out serving sizes of your healthy snacks into baggies or reusable bowls.

A few minutes and a little planning can help support your healthy habits, whatever they may be!

Out With The Old, In With The New… In The Kitchen!

Are “get fit”, “eat healthier” or “lose weight” goals of yours for 2017?  And those have been really easy to accomplish, right?

Or…not?

We have good intentions, of course, but perhaps we’ve hit some bumps on the road to getting healthier!  We can succeed when our kitchen works with us towards our goals!

Here’s a tip:  A cluttered kitchen leads us to unhealthy habits.  Conversely, cleaning up your kitchen helps you create and keep healthy habits.  And I have data to back these statements up, click here for more info:

So, out with the old and in with the new!

Out With The Old:

  • Clear your counters.  Give yourself space to prepare healthy food.
  • As you clear the kitchen, pull out the rogue holiday items you find, and put them away with your holiday decor in the attic or basement.
  • Clear the Cabinets:
    • Clear the holiday snacks out of the cabinets. It’s been over a month, let them go!
    • Save money and free up space: Don’t shop!  Use what you have on hand this week!
    • Check Expiration dates.  Toss the really old stuff, and add the close-to-expiring items to your menu.
    • Check open items for staleness (is that a word?), and toss the gross stuff.
  • Clear out the fridge – again, checking expiration dates and investigating all those mysterious plastic containers.  Same for the freezer.  Add found items to your menu this week, to use up what you have on hand!
  • Clean out your utensil drawers – take everything out, wipe out the drawer and let it dry, then put the items back in the drawer, after editing of course! Purge old or broken items, and duplicates.

In With The New:

  • Re-populate the cabinets and fridge with healthy food items.
  • If you must buy snacks and things, for the other people in your house who ARE NOT trying to eat healthier, limit the variety and location to a single bin or shelf, and populate the rest of the kitchen with healthier options.
  • Healthy Habits:
    • Meal Prep is one of the best habits you can create for eating healthier.  Pack healthy lunches for the week, leave them in the fridge, and then grab and go when you head out in the morning!
    • Meal prep success relies on storage containers. Which leads us to …Plastic Containers.  Oh boy.  Pull them out.  Match up the bottoms and tops.  Toss the broken, stained or lonely/ unmatched containers.
    • Drink more water! Corral your reusable water bottles, pare them down to your favorite 3 or 4 (I once found 37 in a kitchen.)  Store those water bottles where they are convenient and likely to be used!  And take one with you every day!
    • Save time, money and calories this year, and take your own coffee with you!  Store those go-mugs and coffee where they are convenient, too!
    • If your healthy habits include smoothies, put all your smoothie equipment in a basket next to  or near your blender.  Do the same with any of your smoothie ingredients, like a fruit basket in the fridge, or a bin in the cabinet above the blender.
    • Bring out the healthy foods, store them front and center.  Make healthy eating convenient!

Spend some time in your kitchen this week,

clear the clutter that is holding you back, and

make your kitchen work for you!

 

To:

Receive more ideas and suggestions like these;
Book time with me in person or virtually;
Arrange a presentation for your upcoming event; or
Discover the benefits of Organizational Coaching;

Please contact me.

Call / text 708.790.1940
Online at  http://peaceofmindpo.com
www.Facebook.com/MColleenKlimczakCPO
Via Twitter, @ColleenCPO

 

Ways to Make Monday Mornings Less Icky

Sometimes, Mondays are rough. I get it.  There are simple things you can do to make them less icky, though.  Here are 6 common complaints, and some ideas to make them better!

“I always feel so frazzled on Monday morning!”

Invest an hour on Sunday to help you hit the ground running Monday.  Put the laundry away (or start a load), run the dishwasher, lay out your clothes for the morning, take out the trash, run the sweeper, pack your lunch for Monday.  60 minutes on Sunday will improve all 24 hours of Monday!

“Monday morning is a fog, and the day slips away before I get anything done.”

Before you leave work on Friday, or sometime over the weekend, take a glance at your schedule for  the week, and jot down some tasks and to-dos to help you be productive first thing Monday morning.  Map your plan for your Monday and for your week, to guide your actions.  Also, since the Monday morning email load can also be overwhelming, spend 5 minutes first thing Monday morning (or Sunday night) immediately and ruthlessly deleting anything  you don’t need to read, and flagging the important emails to find later for a response.

“The weekend is over, and the next one is 5 whole days away!”

Yes, I know.  I can’t help you too much with this one.  Two tips:

  • Let me channel my inner Dread Pirate Roberts and say “get used to disappointment”.  This happens  EVERY week, so the best thing you can do is stop being sad about it.dread pirate robers
  • Spend a few minutes on Monday planning something fun for next weekend, to look forward to throughout the week!

“I’m so tired…  I didn’t sleep very well last night.”

Stick to your usual waking time over the weekend, within an hour or so.  If you usually wake up at 5:30 on a weekday, set your alarm for no later than 6:30 on the weekend.  And as delicious as a weekend nap is, keep it to 30 minutes.  Both of these ideas help keep Sunday Night Insomnia (yes, that’s really a thing) away.  Sunday Night Insomnia happens when we’re stressed about the week to come, plus we have stayed up and slept late for two days, messing up our sleep hygiene (yes, that also really is a thing).

“I’m not feeling very well, maybe I’m coming down with something.”

Um, or, maybe not.  Don’t go crazy with specialty foods or beverages.  Indulge a bit, of course, at family parties or special dinners or out at the bars with friends, but don’t go too crazy or you will start your week feeling sluggish or even a little ill.  I know folks who follow strict diets during the week and save their “cheat” days for the weekend, and then wonder why they feel crummy Monday morning.

“Ugh, Monday.  I just feel blah…”

In addition to good sleep hygiene and a healthy diet, maintain other healthy habits on the weekend, too.  If you exercise all week, exercise on the weekends, too – maybe even changing it up, with a hike or bike ride with friends.  Take your vitamins, meditate, stay hydrated – whatever it is that you do to get through a week, do it on the weekend, too.

Like anything in life, we can take what we have and make a rough situation better, just by making better choices!  How else can you improve your Monday?

My Morning Line-Up, In the Kitchen!

I have been adding new healthy components to my morning routine, and I want to share my process with you!  Then you can see how to re-work your routines when you consider new challenges and solutions.  lemon water

Here are a few truths I have discovered, perhaps you can learn from them:

  1. Stressing out about healthy habits defeats the purpose of healthy habits. I’m adding these habits for wellness.  How about you?  Stressed out about being less stressed?
  2. To feel good all day and defeat temptation, I need to start strong so that I can stay strong.  Do you agree, for yourself?  For example… last weekend, I had a slice of cold deep dish pizza for breakfast.  And it was GOOD!  However…. blowing off my routine made it easier to blow off good habits for the rest of the day.  Maybe it was because it was Saturday and routines are meant to be blown off once in a while, but I think the pizza was a delicious but unwise choice.
  3. Decision making slows me down in the morning. Maybe this is just me.  But now is the time to think things through, put the healthy habits in the right order, and make them routine.  So I can think about other things.

 Here are my challenges, and what I am doing about it:

  • I’m avoiding a few food ingredients that happen to be in most breakfast foods. So I need a healthy, substantial and easy solution that I don’t have to think about.
  • I’ve gotten very consistent about taking my vitamins daily, now I need to be consistent about taking them in the morning.

I work with a “morning line-up” when I get ready in the morning (go to the original blog article here). I line up what I need – face lotion, contacts, toothbrush and paste, etc. – on the bathroom counter, and put each item away after I use it.  The goal is a Ready Me and a clean counter.  Knowing the line-up works, I decided to try the same idea with my morning nutrition – lining up all the items I need to consume in the morning and throughout the day on the counter and putting the items away when I am done.  Here’s how:

  • Attach the new habits to a habit that already works.  I will never forget my coffee.  So, my kitchen line-up starts when I make my first cup of coffee, even if I don’t drink it right away!
  • Choose the location for the routine: The counter with the coffee maker is where the kitchen line-up will live.
  • Choose a few specific steps and put them in a efficient, time-saving order. I can start my first cup of coffee brewing; then standing at the same counter, pour the lemon water, mix up my vitamin shake, start my oatmeal, and fill my reusable water bottle and set it by the door and my briefcase.
  • Have a back-up plan.  I programmed my phone to remind me to take everything before 8:15 when we leave the house for school and work.
  • Some tasks can remain flexible.  I’ve been aiming for a banana-orange smoothie (3 servings of fruit) every day, but it makes a great afternoon snack, and doesn’t need to happen in the morning.
  • The goal is a Ready-and Fortified Me and a clean counter.

So, what’s it going to be?  Do you have health and wellness goals you need to cultivate?  Try the steps above and add healthy habits to your morning routine!

Refresh and Restart For September

Recently, a friend – a fellow mom and business owner – wished me a Happy New Year, and that is really how I feel about September.  The schedule change, the life transitions, the brisk weather – I always feel renewed!  Use this time of renewal to clear mental and real clutter, and get a better handle on your time management, just like our students do!  Here’s how:


Re-Commit to Good Routines.

I love summer, but all facets of my life, personal and professional, benefit from Back-To-School consistency with waking and bed-times, meal times and nutrition, and more structured workdays.  Use this new season as an opportunity to return to routines that work, or tweak your routines and make them work even better!


Go to bed.  No, seriously.  Go to bed.

This is an uphill battle for me most days.  As a parent, I daily try to convince my teenagers to listen to their tired bodies and go to bed, instead of staying up late just because they can.  And personally, I wish I could say I get enough sleep, but sometimes I don’t. Most nights, I’m in bed at a reasonable hour, but some really great books have kept me up lately!  This week, now a little colder and darker outside, I will listen to my own tired body, close the book or IPad, and hit the pillow earlier.

We think better, work better, feel better and act nicer when we are well rested. Go to bed.

Remember the care and consideration you spent on that First Day outfit? 

September is a great time to take a look at your wardrobe, and make a few changes!  Cooler temperatures and Autumn colors have us shuffling through our closets in search of something to wear.  Take time to clean summer clothes, review and purge accordingly, and put them away into seasonal storage on a high shelf or in underbed storage. Shop in your closet for surprises (those great scarves I bought last Spring), and favorites. Refresh your wardrobe without leaving the house or spending a cent.

Re-new friendships and strengthen relationships!

I always loved going back to school because it meant I got to see my school friends more regularly.  We can learn from this as adults, too!  It is always a good time to reach out to a friend.  Whenever you find yourself wondering about someone and how they are, reach out!  And I mean via facebook, email, texting or a greeting card, in addition to the obvious “call them”!  Wouldn’t it be nice to know someone is thinking of you?  Your loved ones feel the same way.  Connect!

Out with the old, in with the new.

Out with the old:  It’s also always a good time to clear clutter!  This week I dropped off a couple of bags of donations, arranged donation of some old cell phones and cords, and sold used items on-line.  I cleaned out, cleaned up and made some space.

In with the new:  I love back-to-school for new gear and gadgets, but I don’t really need anything right now.  I did spend my morning clearing memory, installing updates and cleaning up my tech.  That’s all new!  And it feels great!

Learn something new.

Keeping up with your kids on a new technological gadget?  A language? A musical instrument? A cool new app, or a new way of doing something?   You-tube, google or your local library are all great places to imagine and explore new skills!  In addition, I already have a lot of new information right in front of me – I am working through my professional reading pile:  here’s irony, I have two time management books next on my pile, guess I need to find some time to read those!

With the new season comes meetings and events and an influx of new ideas to process and act upon.  It’s energizing!  Learn something new all the time.

How will you choose to embrace the new season this week?  Let’s Go!