by Lucy | Aug 17, 2016 | Well Balanced Wisdom
It’s 8pm. My husband is working the late shift. I just put the kids to bed. It was far from the peaceful scene I once pictured in my head before having kids. You know… sweet snuggles, fun bubble baths and sweet hugs and kisses before I leave the room. Don’t get me wrong there was some of that but not without plenty of struggles. Like the sprinting after my child who is running from me the moment I mention bath time, the frantic ‘oh crap where’d the paci go’ search, the argument over which pajamas to put on (the clean ones or the ones she has worn 5x in a row already), the shame from losing my temper, the cries for attention when I only have 2 hands and 1 lap, and the long lasting pleading, screaming, whiny finale I hear when I finally say, “it’s time to go to bed.”
Sigh. I close the door. While I still hear crying I walk down the stairs and look around at my messy house. I see dishes to do, toys to clean, emails to return, projects to work on…. ugh..I just can’t. It’s too much and I feel like I just ran a marathon! So, I open the pantry and I treat myself to some cookies. Just one more. And another. I can’t stop. Oh look… the package is gone. This is embarrassing.
Hello. My name is Kristen and I am a recovering perfectionist. I never thought I would admit to overindulging in a moment of weakness. To start out my blog post telling you about the far from perfect bedtime scene in my house. But I can share this with you now because I’ve learned to have compassion for myself, to realize that I’m only human, to look at my failures as lessons and to not let my failures define me.
Turns out that a requirement for being a human is to be imperfect. Which means FAILING is just part of the whole process. Well-balanced eating (and well-balanced living for that matter) is not fail proof because at the end of the day no matter what plan we decide to follow we are only human and this is real life.
Too often we expect the journey to be picture perfect and we don’t plan 
for the struggles. It doesn’t matter the number of mistakes, slips, failures – no matter what you call them – that you have, it’s how you embrace them and what you do next that matter the most. Lucy and I like to call them LESSONS because there is always something you can learn or a way you can grow from something not going the way you hoped. We can get a lot further if we embrace the struggle, have compassion for ourselves and never let our set-backs define us. Learn, love, grow and keep on, keeping on. What “lessons” have you learned lately?
Here is some food for thought:
What areas in your life did you imagine to be picture perfect?
What mistakes, slips, failures in your life can you embrace a little more? What lessons can you learn?
Do you beat yourself up for making mistakes? What can you do to show yourself more compassion when you mess up? (Journaling and positive affirmations work wonders for me!)
Are you letting your mistakes define you or hold you back? Instead, what can you do to grow?
by Lucy | Aug 15, 2016 | Motivational Mondays
If you are persistent, you will get it. If you are consistent, you will keep it.
I spend my spare time at the YMCA of Durham or Chapel Hill. I like to tell people if I’m not outside playing in the woods, I prefer to be playing at the YMCA.
Given my regular presence at the Y, I have the opportunity to see and get to know other people that workout there too. Some of you might remember Bendy Al, who typically works out between 1 – 3 PM. Then there are the highly motivated morning folks getting their sweat on between 5:30 – 8 AM – y’all are crazy and I love it! Not surprisingly, there’s quite the rush around 5 PM for people coming in after work.
If we’ve learned nothing else about making habits over the last 6 weeks, we know the most important part of establishing a habit is consistency. The people that regularly include exercise are the ones that show up around the same time at least a few days per week.
Steps to workout success
Step 1
Identify your energy peak zone – Do you feel energized in the morning or afternoon? What’s your most productive hours of the day?
Step 2
Pick together or flying solo – Decide if you enjoy exercising with a friend, in a group or prefer to use it as your “me time” to listen to some jams and zone out.
Step 3
Decide inside or outside – Some people are highly unmotivated to go to the gym but really enjoy walking in the park or around their neighborhood. That counts too! There are plenty of hiking trails around these parts in North Carolina to explore.
Step 4
Put it on your calendar – Most appointments we put on the calendar become priory. Take a look at yours and find a time to schedule the workouts.
Step 5
Track your awesomeness! My secret reward at the end of the day is to check my iPhone health apps and see how many steps I got that day. If it’s less than 10,000 I can usually take a walk around the block to get there. Maybe you have a Fitbit to keep you motivated? Or perhaps you’d prefer to track based on how your clothes fit or how much weight you can bench press now versus 3 months ago.
Food for thought:
You can’t wish or hope your way into regular exercise or a fit body.
Using the steps above you can create your ideal workout plan and make it happen!
Recipe of the Week: Mason Jar Greek Chicken Salad
It’s moving week!!! (I’m not going far, just back towards SouthPoint)
That means I’m going to need some easy grab-and-go meals. These mason jar salads can be prepared at the start of the week and will stay fresh 5-7 days in the fridge.
This week’s recipe, How to Make Greek Chicken Mason Jar Salad is brought to you by organizeyourselfskinny.com and youtube.com.
by Lucy | Aug 10, 2016 | Well Balanced Wisdom
My friends and family who knew me most growing up would say that I am not the outdoorsy type. First of all I hate bugs and second of all I just love the comfort of my own home. However, if you get me out there in the woods – I secretly love it. So when I hiked part of the AT with my husband and a great group of friends – it felt amazing. There is just something about the woods that renews your soul and makes you feel so alive!
Hello! I am so excited to be writing here every Wednesday for you all! Most of you know that playing in nature is one of Lucy’s favorite things to do and that it is a very important part of the Well-Balanced Nutrition brand. It’s something we both encourage because we know the benefits firsthand.
For my first contribution to Wellness Wednesday, I bring you the Well-Balanced Nutrition Manifesto. It exemplifies our philosophies and how we tie together nature, food and well-balanced living. As you read this I want you to picture yourself in the most beautiful forest you can imagine. The sun in shining, the trees are tall, the path ahead is inviting and a cool, gentle breeze is at your back. Here we go…
Little By Little We Travel Far
One small step in the right direction is all it takes, and it doesn’t matter how slow you go as long as you do not stop.
Go Out on a Limb
Try something new once in a while, even if it is challenging.
Have Fun (Seriously)
Play with your food, play in nature, just play more.
Watch out for Bears
They are out there but don’t let other people sabotage your hard work and happiness.
Ride the Waves
Healthy eating means sometimes over eating and sometimes under eating. Healthy living means having ups and downs. It’s how well you ride the waves that counts.
Stop and smell the Roses
Savor the beauty, eat mindfully and live in the moment.
Bloom where you are planted
Eat local and connect with your community.
Map it Out but be Flexible
Failing to plan is planning to fail, but being too rigid won’t get you far either.
Life is a Hike but the View is Great
Nothing great comes easily but with effort and perseverance comes great rewards.
Let’s go and be adventurers!
Take our hand and let’s start a wonderful, well-balanced journey together! The more the merrier!
There you have it! That pretty much sums up our mission and our message. This. is. our. manifesto.
Food for Thought: What stood out to you in this manifesto? Grab a pen and paper and write down your favorite part. Perhaps revisit it a few times this week.
Thanks for stopping by! See you next week!
by Lucy | Aug 8, 2016 | Motivational Mondays
“The afternoon knows what the morning never suspected.”
― Robert Frost
Do you ever finish a meal and think “that was good, but I could go for a little more?”
This happens to me regularly. I pack my lunch most days of the week, including the hiking adventures on Saturday. I typically make a salad because I find them versatile, convenient and delicious. The salad includes some sort of green leafy vegetable, tomato, avocado or leftover veggies, a protein such as tuna salad, hard-boiled egg or chicken. Always with fruit on the side or included on top! As well as, some sort of dressing – typically a homemade honey mustard or balsamic vinaigrette.
I typically feel about 80 to 90% full when I’m done with my lunch. The salads are filling and appropriately portioned but sometimes I want that last little nibble at the end of the meal. Almost without fail, I’ll have an appointment or some other activity to go do after lunch and within 20 to 30 minutes I notice that I’m actually 100% full and satisfied.
In Okinawa, Japan they have one of the highest population of centenarians – people over 100 – at about 50 per 100,000 people [1]. The population practices a self-imposed calorie-restriction, which some researchers believe contributes to their longevity. The Okinawan elders ask their bodies to stop them from eating after they become 80% full, which is called hara hachi bun me.
At first, I thought this sounded odd, but upon further observation, it actually makes a lot of sense. It takes, on average, approximately 20 minutes for your stomach to tell the brain that it’s had enough to eat.
This is where the 20% white space rule was born as depicted in the Well-Balanced Plate. In our American food culture, it’s pretty easy to overeat. The portions are oversized and the restaurants aren’t shy with the added fats, sugars, and salt to keep us coming back for more.
Food for thought:
There are many ways to put the 20% white space idea into practice:
- Order an appetizer for your meal
- Choose a salad plate to serve dinner on
- Put the fork or spoon down between each bite
- Share an entree with a friend or family member
- Wait 15-20 minutes after finishing the first plate before getting seconds
Which works best for you?
Recipe of the Week: Banana Pancakes the Easy Way
It’s almost back-to-school time! In honor of this fun and transitional time of year, I’m including my most favorite breakfast from my childhood – banana pancakes!
This week’s recipe, Banana Pancakes the Easy Way* is brought to you by the allrecipes.com.
*Note: I suggest nut butter instead of syrup to add protein and reduce sugar. I use 1/2 whole wheat or oat flour and 1/2 all-purpose.
by Lucy | Aug 1, 2016 | Motivational Mondays
Whatever the mind can conceive and believe, the mind can achieve. -Napoleon Hill
To catch you up, I went on a 21-day elimination diet to figure out my IBS issues, which you can read more about in Lucy’s PB Story.
What story are you telling yourself?
I told myself, “I could never live without peanut butter!” As it turns out, that’s not true. I really enjoy eating peanut butter, but what I really like is the creamy, sweet & salty combo that peanut butter provides.
Maybe you’ve said, “I could never drink black coffee!” Or “I wish I could slow down while I eat, but I always ate fast growing up and this is just how I am.” Perhaps you’re telling people “I want to work out, but I just don’t have time for it.”
We all have stories that are keeping us from achieving our goals. We justify a lot of our actions or inactions by the stories.
A few lessons I’ve learned:
It comes down to mind over matter. The first three weeks were difficult; however, it got progressively easier day by day. Every time I was tempted to eat something that might knock me off course I remembered why I started this elimination in the first place. My mantra became “I am healing myself from the inside out and I feel much better now.”
A bit of creative thinking and self-compassion can go a long way. When/if you decide to make lifestyle changes remember that it’s going to require your time, energy and attention. Give yourself creative freedom to enjoy the journey and lots of self-love and compassion to stay the course.
Over the past few weeks, I’ve been to the pool at least 2-3 times a week and I am not ashamed! I deserved a treat for my efforts and lounging by the pool with Harry Potter is my happiness.
Failing to plan is a plan for failure. This has never been truer for me. One day, in the first week, I did not pack enough food for snacks and on the way to a client appointment my blood sugars crashed. I was driving down Weaver Dairy Rd and I knew if I didn’t go find food hangry Lucy would present herself. Luckily, Food Lion was just a mile away and I went and got myself a Lara bar (energy dense but delicious whole-food option!).
Food for thought:
For any new changes you are considering, don’t be afraid to consult a trusted online resource (one of my favorites!), your best friend, family or your friendly local dietitian – *wink*wink – for some strategies and guidance to set you up for success.
by Lucy | Jul 25, 2016 | Motivational Mondays
Last Friday I was thinking about how I ought to start drafting Motivational Monday, but I just couldn’t get inspired. Sure, I have a few ideas and stories I want to share with y’all – it’s just finding the time, motivation and energy that’s the problem.
According to Darren Hardy, we are up to 30% less productive during the summer months than any other time of year. As far as I can tell, this seems pretty accurate, but I don’t think it’s a bad thing. Of course, the boss lady is still going to expect you to show up for meetings and answer emails, but why not play hooky a few Friday afternoons just because?
Kristen and I were discussing “summer vacation brain” (as I keep calling it) and she made a good point… Isn’t nice to have a season that is all about playing with friends, cooking outside on the grill and getting rest & relaxation?
I’m thankful this concept is starting to sink in for me! Below I thought it would be fun to share a few pics of how your WBN team enjoys R&R in the summer.
Whether it’s a simple Saturday morning trip to the Durham Farmer’s Market, enjoying indoor s’mores (easy to make on a gas stove top!), or taking a northern Michigan road trip adventure, Well-Balanced Nutrition loves summertime!
For those of you not on Snapchat with me, you may not know about my obsession with picnics. I find great joy in eating outside – plus it’s way easier to be mindful! This photo above is from a particularly delightful lunch at Atlantic beach with my old friend Harry Potter.
Food for thought:
•Food adventures at the Farmer’s Market
•Long weekends at the beach
•Field trips to the library
•Stopping by a lemonade stand
•A froyo date (topped w/ fresh berries, of course!)
•Reading a good book with a cool drink by the pool
How are you enjoying summer vacation?
Speaking of summertime food adventures, what’s a summer vacation without delicious corn-on-the-cob?!
This week’s recipe, Perfectly Grilled Corn on the Cob is brought to you by Bobby Flay with FoodNetwork.com.
by Lucy | Jul 18, 2016 | Motivational Mondays
The best way to get something done is to begin.
If you’ve missed the past couple weeks, we are currently in a series about changing habits… You can thank Gretchen Rubin the author of Better Than Before :-).
I have a friend who decided to put off a work project until September and I couldn’t understand why. This project is going to benefit her job and help her clients; however, she decided to wait 4 months to get started. After a few conversations, I finally asked her “why wait?” She explained that this project includes learning a new computer system that she’s unfamiliar with and she didn’t know who to ask for help.
This got me thinking, there are a lot of reasons why we don’t get started on projects – even the ones we know are beneficial to us.
Typically we are putting things off for one of the following reasons.
We need:
More education. Maybe it’s a matter of finding a book or dependable online resources to supply the knowledge and know-how you need to get that seemingly insurmountable task accomplished.
More support. If you want to stop drinking alcohol for a month it’s hard to ask your regular happy hour pals to give you support for that goal. Instead, you need to surround yourself with people that will support you by finding non-drinking entertainment alternatives.
Less to-dos. This is in reference to the “full-plate syndrome.” If your life is already full of responsibilities with a new job, aging parents to care for, doing the prescribed bedtime routine by your doctor and buying a house… This may not be the time to try and add a new healthy habit to your plate.
More fun. In a 1-on-1 with my lovely business partner, Kristen, I was reminded that in order to make a change it helps to make it fun! I don’t see my 21-day challenge as a deprivation experience but instead a fun challenge to get really creative (and a great excuse to eat more sunflower seed butter!).
Food for thought:
Perhaps it’s a creative project or new healthy habit you’ve been putting off?
Now you can identify the reason and get the education, support, time/energy or creativity to make it happen!
Recipe of the Week: Quinoa and Black Bean Salad
Here’s a fresh and delicious summer salad that is great to take on a picnic, to a barbecue or on a camping trip.
This week’s recipe, Quinoa and Black Bean Salad, is brought to you by Epicurious.com.
by Lucy | Jul 11, 2016 | Motivational Mondays
There is nothing peanut butter and a spoon can’t fix.
Funny story, I am a self-proclaimed peanut butter addict. I usually have 2-3 jars in the cupboard (gotta keep a crunchy, creamy and backup jar!). I can literally put peanut butter on anything – peanut butter & banana, peanut butter crackers, peanut butter & carrots. Let’s not forget the peanut butter sauce on my stir-fry veggies and tofu.
Did you know that peanuts are not a nut but actually a legume? That’s right, they’re in the same family as beans, peas, and lentils.
I used to wonder if there would ever be a reason good enough to stop eating peanut butter. Turns out there is… I’ve been battling IBS for a few years now and recently I became so fed up I decided it’s time to find the culprit. In short, I’ve recently started the journey on a 21-day elimination diet that excludes all legumes.
Yep, that’s 21 days without peanut butter.
I never imagined I’d be the kind of person to take on this type of challenge – no dairy, legumes or grains – but here we are.
I credit some of these changes to the book I’m reading called Better Than Before by Gretchen Rubin, which I highly recommend! Below you’ll find a few points of inspiration I wanted to share with you:
1. We manage what we monitor. I like this because it’s true. Anytime we’re keeping track of our habits we tend to make better choices that will serve our goals.
2. When you decide to start a new healthy habit it inspires you to do other healthy things too!
When I took on this 21-day experience I found myself organizing my bedroom, washing the sheets and mopping the bathroom floor. Not to say I wouldn’t do these chores anyway, but I was especially motivated to “start fresh.”
3. It’s true what they say… Starting is half the battle. Once you start it’s as though you are halfway done because getting off the starting line is a huge mental hurdle.
Food for thought:
Sometimes we make changes because we want to and sometimes because we have to.
Either way, isn’t it nice to know you’re not alone?
Your Well-Balanced Nutrition tribe is here to support and empower you every step of the way.
Recipe of the Week: Chocolate Almond Energy Balls
In case you’re wondering how I’m surviving without peanut butter – it’s a good excuse to eat almond butter instead!
It’s also a great reason to try these 5-Ingredient Chocolate Almond Energy Balls, which is brought to you by TheFitchen.com.
by Lucy | Jul 4, 2016 | Motivational Mondays
“What you do every day matters more than what you do once in a while.” -Gretchen Rubin
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(This week’s post is courtesy of our new Chief Creative Officer, Kristen Norton)
Wouldn’t it be nice if healthy decisions didn’t have to be so hard?
Some healthy choices come only after spending lots mental energy. It takes effort to plan, willpower to stay the course, and emotional energy too. But what if you could just make the healthy choice without all that work?
I bet this morning when you brushed your teeth, you didn’t have to think about it. And when you drove to work, you probably let your mind wander or enjoyed your favorite morning radio station.
Most of us brush our teeth and drive to work without much thought or decision-making at all. We’re on autopilot. We’ve done these things so many times that it just happens.
Building a new habit tends to include hard work up front, but done right you can rely on autopilot to sustain the change.
In the beginning, it’s important to be consistent and never miss a beat. You must make up your mind to give it your all. It will require a lot of mental energy. The payoff, though, is that the grit and the effort won’t be required forever.
In other words, your goal is to make healthy habits something you just do automatically. You don’t have to make the decision to eat a healthy breakfast – you just do.
Think about your current routines and habits…
What things do you do automatically?
_________________, _____________________, _____________________, _________________, _____________________.
What healthy habits do you want to put on autopilot?
1. _________________________________________
2. _________________________________________
3. _________________________________________
What hard work would you have to do upfront to make this happen?
_______________________________________________________________
_______________________________________________________________
Food for thought:
Whether it takes 21-days or 6 months, when you put your mind to making a new healthy habit you will succeed.
The secret? Keep doing it! Consistency is key.
Recipe of the Week: Cilantro Lime Shrimp Quinoa Bowl
Cilantro. Yum! Lime. Yum! Shrimp. Yum! Quinoa. Yummy!
This recipe has some of my most favorite flavors of summer. What’s not to love?
This week’s recipe, Cilantro Lime Shrimp Quinoa Bowl is brought to you by Spoonfulofflavor.com.
by Lucy | Jun 27, 2016 | Motivational Mondays
Beach house booked… Check!
Bags packed… Check!
Sunscreen… Check!
Snacks and meals? Uh-oh… not yet?
When we’re getting ready for a summer getaway, food planning often gets left off the list. That’s understandable. Vacation is about fun, spontaneity, and a break from the usual routine. But if you’ve ever returned from a trip feeling bloated, zapped of energy, or like your body is out of sync, you’re not alone.
That’s why we believe food can be part of the adventure, in a way that supports how you want to feel.
Here are a few real-life, Well Balanced strategies to help you feel your best on the road (or at the beach, lake, or cabin):
Plan Ahead (Just a Little)
Look up a few places with nourishing meals at your destination or along your route.
Will you have access to a mini fridge or microwave? That can open up lots of flexible options.
If movement helps you feel grounded, see if there’s a trail, pool, or yoga class nearby, or pack something like resistance bands or bookmark a go-to workout video.
Fueling on the Road
Choose what supports your energy.
Yes, it’s easy to default to fast food or gas station snacks. But there are often better-for-you choices available, especially if you know what to look for.
Here are a few examples:
- Grab a grilled chicken sandwich or wrap (skip the fries if they’re not what you’re craving).
- Pick a protein-rich salad like Chick-fil-A’s Southwest Salad (bonus points for fiber and flavor!).
- Keep a Well Balanced combo in mind: protein + produce + smart carbs = steady energy and less of that sluggish “ugh” feeling.
Sip Smart
Sweet drinks, craft cocktails, and local beers can be part of the experience, but it’s easy to forget how much they add up. A few things we love:
- Sparkling water or club soda with citrus
- Reusable water bottles with fruit infusions (great for the beach!)
- Enjoying a fun drink mindfully, not mindlessly
Grocery Store = Vacation Hack
Even on vacation, local markets and grocery stores can be your best friend:
- Pre-cut fruits and veggies
- Deli turkey, cheese, and whole grain crackers
- Easy breakfasts like Greek yogurt, bananas, or boiled eggs
This can save money and give you a way to stay consistent without a lot of effort.
A Gentle Reminder:
Well Balanced doesn’t mean perfect.
It means being intentional and flexible. It means choosing the foods that make you feel good, while still making space for the ice cream cone or cocktail on the beach.
Recipe of the Week: The Ultimate BBQ Chicken
Staying close to home this 4th of July? Nothing says summer like a backyard barbecue.
We love this one from Food Network: Tyler Florence’s Ultimate Barbecued Chicken
https://www.foodnetwork.com/recipes/tyler-florence/ultimate-barbecued-chicken-recipe-1944518
Food for thought:
Vacations are about memories, not rules. A few small choices can go a long way in helping you feel like your best self, wherever summer takes you.
