Category: Tips & Tricks

HOW WE MEAL PLANNED FOR BETTER SLEEP

5/5/2019

Hey friends!

I am sooo excited to be sharing about a new resource with you today as it's from a very dear friend and colleague I've known since my Dietetic Internship days at Vanderbilt University Medical Center. (Let's just say, it was over a decade ago and leave it at that haha.) This May 14th, 2019, EAT TO SLEEP comes out - a book all about what to eat and when to eat it for a good night's sleep! This incredible guide is by Karman Meyer, a fellow Registered Dietitian Nutritionist (RDN) and the creator behind TheNutritionAdventure.com. I was lucky enough to review Karman's first book and am sharing how I incorporated her expert advice into our weekly meal plans. Keep reading to see how I pulled it all together.

In EAT TO SLEEP, Karman literally has everything you could want to know or need to achieve better sleep in her comprehensive book...

an index of 50 foods that promote good sleep!
25 sleep-inducing recipes (plus example daily meal plans)
and entire chapters dedicated to the science behind sleep essentials, the food-sleep relationship, and more!

For my household, we 1,000% know the importance of good sleep (after all, walking around like a zombie is no way to live!), but life happens and sometimes getting a good night's rest doesn't. This got me thinking more about how we craft dinners to be nourishing, balanced, and enjoyable - yes - but also, better for sound sleep! Here's how we approached this week's meal plan using advice from EAT TO SLEEP...

I focused on incorporating the various foods that promote peaceful sleep.
Tried some of the sleep well recipes to keep my meal plan fun & fresh for the week!

Check out how our meal plans turned out for the week!

Any grocery item with a ** was just to indicate a sleep-promoting food and you can see that I was able to include at least one of these incredible ingredients in every meal for this week! (Score!) Fortunately, in all of these master meals we're planning for this week, it was very easy to incorporate sleep-promoting foods.

If you want to learn more about each of these fabulous sleep-promoting foods or the food-sleep connection, I really hope you'll check out EAT TO SLEEP. Be sure to follow us over on IG (@themealplanningmethod) as we'll be having a GIVEAWAY of Karman's book soon, or you can pre-order your own copy at Amazon or Barnes & Noble here.

Here's to getting them zzz's friends!

lindsey

Pst! Like this Weekly Meal Planner? Grab your FREE printable here so you can start planning meals today!

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5 SPRING CLEANING ESSENTIALS FOR YOUR KITCHEN

3/31/2019

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Happy Spring friends!

You may have noticed that everything is finally beginning to bloom and you even be getting that itch to Marie Kondo ALL the things. So to help you with your #kitchengoals, we're sharing some of our very favorite kitchen cleaning products we think everyone should have, no matter if you're in a tiny studio apartment or cozy 3-bedroom home.

Keeping a clean kitchen is not only important because it's the adult thing to do, but because...

Your kitchen is lurking with bacteria that could cause you or someone you love to get sick. EEEK!
And a clean kitchen is a happy kitchen -- one that's an inviting space in your home that you're not going to mind spending time in. This is critical to cooking more at home!

(1) method Dish Soap Refill (36 oz.)

Having a dish soap that is effective at cleaning dirty dishes AND smells amazing is the perfect formula for dishes done lickety-split! method says it best, "if spring cleaning was more like spring break, it would be a whole lot more enjoyable." (P.S. This refill size from Grove Collaborative is 50% off at only $4.99!)

(2) Grove Collaborative Walnut Scrubber Sponge (Set of 2)

While there are many cleaning accessories to choose from, none is more versatile than the sponge. This double-sided sponge from Grove Collaborative can scour the tough stuff or gently wash away leftover food residue. PRO TIP: Put your sponges in the dishwasher along with your other dirty dishes. The UDSA found that this kills over 99% of bacteria, yeasts and molds!

(3) Grove Collaborative Glass Spray Bottle with Silicone Sleeve

This multi-purpose glass spray bottle is perfect for any d.i.y. cleaner and we love the cute silicone sleeve that protects the bottle from breaking. Check out the next product to see how we like to use this spray bottle!

(4) Grove Collaborative All-Purpose Cleaning Concentrate (Set of 2)

Simply add this non-toxic concentrate to 16 ounces of water (like the Glass Spray Bottle listed above) and you have a seriously powerful spray that's perfect for those icky kitchen counters, greasy stove top, and grimy microwave.

(5) Grab Green Garbage Disposal Freshener & Cleaner Pods

We can not WAIT to try these garbage disposal cleaner pods! They're already sold out on Grove.Co, but they're in our cart and we have a really good feeling about them. Because let's be honest... anything that can freshen up that gag-inducing odor that tends to come from the garbage disposal from time to time is a keeper in our book!

Wanna grab all these kitchen cleaning essentials and give Grove Collaborative a go? Use my referral code here for a 5-piece gift set AND $10 after your first purchase! Let us know what you ordered in the comments below.

lindsey

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HOW I MAINTAINED HEALTHY HABITS WHILE ON A DISNEY CRUISE

3/12/2019

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At Port Canaveral, FL with Donald Duck before departure!

Spring break is here anddd I don't get spring break anymore. *womp womp* Vacations are undoubtedly a time to fully enjoy oneself, no matter where you are. But it's kind of ironic to think about how we so often fall into "vacation mode" which we want to be all about "treatin' yo self", yet we default to some practices that are quite the opposite -- i.e. binge drinking (and eating), staying up late, tanning (aka burning your skin), etc.

I had the amazing opportunity to experience the Disney Dream cruise line recently and wanted to share how I maintained my healthy habits while aboard without going insane at sea.

(1) DECIDE TO ENJOY WITHOUT OVERDOING IT

Before you even step foot on the cruise ship, make a promise to yourself that you will allow yourself to enjoy your experience without overdoing it. Squash any negative and irrational thoughts about how you "must do x, y, or z (insert drink all day, get sunburned to tan, eat ice cream for breakfast, etc.) in order to have fun". You don't know what will bring you joy until you quiet those preconceived notions and tune into YOU.

Free Pilates class with surprise guest - Goofy!

(2) TAKE ADVANTAGE OF THE FITNESS CENTER, MAYBE

Now before you roll your eyes, just remember that this is a free resource for you on the cruise. Do you HAVE to visit? Absolutely not! I found that on the Disney Dream they offered quite a few FREE fitness classes I like (all listed in the Disney Cruise Line Navigator app upon embarkation day), including yoga on the beach. (Pst! This is also where they stock delicious fruit-infused water and offer fresh fruit like bananas, apples, and oranges for snacks -- all up for grabs.)

(3) STROLL THE SHIP

On the Disney Dream, Deck 4 was accessible all the way around the ship like a track so you could briskly walk, jog, or run while enjoying gorgeous ocean views. Also, simply exploring the ship on foot is a great way to stretch your legs and take in the magnificence of it all.

(4) GET A GOODNIGHT'S REST

I think one of the best things you can do when you actually have extra time is to spend it on sleep! The truth is, most of us walk around day-to-day in a "sleep deficit" so make sure you wake up feeling well-rested and refreshed each day you're on vacation. This means honoring when you start to feel tired (even if that's your "normal" bedtime) and getting the number of sleep hours YOU need. For me, playing some white noise was really helpful to get sound sleep so be sure to pack a white noise machine or download an app if you typically need this too!

(5) INCREASE YOUR STEPS WITH THE STAIRS

Here's the deal... there are limited number of elevators on the ship, especially when it's prime time (during dinnertime or showtime). Save yourself the hassle of fighting families of 8 and squeezing into the elevator like a sardine by taking the stairs. It's highly likely you'll get to your destination quicker!

Buffet Lunch at Disney Castaway Cay

(6) REMEMBER "BALANCE" AT BUFFETS

Anytime you hit up a buffet (which is inevitable on a cruise ship) -- breakfast, lunch, or dinner -- plate yourself a balanced meal so you leave feeling satisfied. This means making sure 50% of your meal is your favorite fruits and/or vegetables, 25% of your meal is protein, and 25% of your meal is grain-based or a starchy carb.

(7) QUIT THE CLEAN PLATE CLUB

It's easy to slip into the mindset, especially on a cruise, that you need to eat as much as you can or everything you're plated because well "I paid for it!" This is dangerous guys... it's draws you away from tuning into how your body feels when it comes to it's level of hunger or fullness. The best approach is to simply stop eating when you start to feel fullness. And know that a few more bites could put you into "OMG I'm stuffed" territory. Along the same vein, if you're served something that just does NOT taste that good... leave it! It's counterproductive to continue consuming something that you do not enjoy.

Hand-drawing of Stitch

(8) TAKE TIME TO RELAX

It may seem silly that I'm calling this tip out, BUT when was the last time you truly allowed yourself to be present in a moment? There's a lot of hustle and bustle on a cruise, especially Disney cruises, but there's no shame in taking time for yourself to just completely relax and decompress from your normal stressors in life. I enjoyed lounging at Quiet Pool Cove (adults only), sitting on Deck 4 and watching the sun set, participating in a variety of the free adult-only activities while sailing (like drawing), viewing the nightly award-winning shows, or visiting the Senses Spa & Salon. (PRO TIP: Plan to attend the spa Open House on the first day of sailing to see what the spa and fitness center has to offer for FREE.)

So if you're cruising this Spring Break, I hope you enjoy, but also try out a few of these healthier habits while aboard so you can really treat your body good while you take time away. :) Have a healthy cruise tip I missed? Share with us in the comments below!

xx

lindsey

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