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Kick Start Your Wellness: A Guided Meditation

Coach Atara’s Top 5 Healthy Eating ‘Shares’

1. Cook simple foods in bulk then dress ‘em up later. On Sundays, prep a grain (rice, quinoa, millet, etc.), a protein (salmon, tuna, chicken breast, etc.), and basic veggies that store well (carrots, parsnip, zucchini, beets, etc.) Use them as the basis for meals during the week.

2. Keep no or low prep power foods in stock:

  • Leafy greens – faves are arugula, watercress, kale
  • Bananas
  • Sweet and regular potatoes
  • The Incredible Egg
  • Hummus (see recipe!)
  • Nuts and nut butters and seeds (pumpkin, sunflower, etc.)
  • Canned salmon (salmon patties!)
  • Sprouted grain or whole grain gluten free bread
  • Yogurt
  • Beans and Peas
  • Veg and Chicken Broth (Imagine broth is a fave)
  • Spirulized veggies (from local grocer)
  • Frozen veggies (broc, caul, carrots, brussel sprouts, pearl onions, etc.)
  • Shredded cheese
  • Whole grain rice cakes (Lundberg Farms is a fave)

3. Take out happens! Know your best choices for your favorite take out spots and restaurants. When in doubt, ask the caterer or chef about ingredients and additives.

4. Double cook for Shabbat. This is a trick that saves me. I design my menu on Shabbos so that leftovers are foods we want to eat during the week! Then I make more! Once I’m in the kitchen….

5. Previously home-cooked foods (aka Leftovers) love new outfits! Grilled chicken breast can become fajitas or stir fry, brown rice can become healthy fried rice, salmon can become a wrap with avocado and greens, etc.


Understand the power of habit

Rambam in Cheshbon haNefesh: “The sheer strength of ‘willpower’ is inconsequential when compared to an inner desire [Willpower is desire governed by the intellect.] As a result, if there is a sudden confrontation between these two forces, willpower will be overcome easily.” Small, consistent changes will create the new neural pathways needed to create new habits and replace old ones!





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