Win with the Basics

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.

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