Win with the Basics

The past year(!!), the holidays, and other life stressors have caused many people to fall out of their healthy routines.

January is a great time to check your routine and make a few changes.

But….where to start?

UNJURY®’s advice? Focus on the basics.

Here is a checklist of easy healthy practices that you can start right away.  Just start with one!:

• Chew food slowly and thoroughly
• Take at least 20 minutes to eat a meal
• Avoid eating when you are tense and distracted
• Use a small plate for each meal
• Separate eating and drinking
• Keep a water bottle with you all day
• Keep trigger foods or slider foods out of the house
• Avoid liquid calories
• Set a regular eating schedule
• Have protein with each meal
• Eat veggies every day
• Use a food log or tracker app
• Eat meals in one place in your home
• Keep an eating window of 10-12 hours
• Grocery shop with a plan and a list
• Eat protein first, then move on to veggies or complex carbohydrates.
• Set an alarm to stand up and move around for a few minutes every hour or so
• Try to wake up and go to bed around the same time each day
• Lay out gym clothes or walking shoes before you go to bed
• Pause when you experience a craving. Is it stress or boredom?  Try water first.
• Attend support group meetings
• Follow up with someone on your team: surgeon, dietitian, health coach, personal trainer or mental health provider.

If you want even more help and guidance getting back on track, UNJURY offers two programs that can help.

• Back on Track
• Rein in Regain

These two popular programs offer professional coaching, supportive guidance, a team approach and done for you meal plans.