Three Ways to Beat the Sunday Blues

I’m in my mid-twenties and finally out of school for a while, yet I still feel like Sundays are a “school” night. My friends and husband think I’m the lamest of the lame, but I start to get nervous around 5pm and have to go “get ready.” I know, you just can’t handle how cool I am.

I’ve been this way for years, though, and even more so during my weight loss journey. I took time each Sunday to set intentions for the week ahead. It was just the right amount of pep-talk and motivation I needed to keep on keepin’ on. Taking that time just for yourself once a week can do wonders for your Monday morning. Ask yourself:

What will the week look like? 

Will I be out and about?

When would be good days to get some exercise?

That’s the key with setting goals. They have to be attainable yet adaptable too. You could have the cleanest, coolest meal plan, but what happens if you work late or you forgot to set the crock pot timer? Do you have healthy, plan B options waiting for you in the fridge? Do you know how to order in a balanced way off of a take-out menu? It’s the same with exercise. Realistically, you may not make it to the gym every day, but maybe you can use a DVD or YouTube video at home in your living room or walk your dog for an hour instead of 30 minutes. Learn to adapt to the challenges, otherwise, you’ll feel defeated before you even get started.

In terms of food, there are a few things you can do on a Sunday night to get prepared for a new week of eats. No stress required.

Sunday Blues

+Wash and chop your veggies for the week. Place in clear containers in your fridge and label to see what you have on hand. You’ll save money and eliminate food waste too!

+Hardboil some eggs. Eggs are the perfect source of portable protein (say that five times fast!), and they can be the perfect addition to a salad, sandwich, quick breakfast, or as an afternoon snack. Try my easy method!

+Pack your lunch. Get the week started with a healthy, filling meal that gives you energy but won’t slow you down. You’ll also save time in the morning to do other things, like find your keys, or wrangle your children. My current favorite lunch is a big, ol’ salad, but not just any ol’ salad. A salad with Staying Power.

In a large container, layer chopped raw and/or cooked veggies; two big handfuls of salad greens; a hardboiled egg; extra protein from lean meat like chicken, turkey, or tuna and/or beans; optional small handful of nuts; a pinch of red pepper flakes; small container of vinaigrette dressing or Bolthouse Farms Creamy Garlic (OMG) tucked inside.

1 slice of sprouted grain bread (Food for Life brand is my fave!)

1 piece of fruit

*don’t forget a snack for the afternoon!

After you’re done prepping for the week, go take some time for YOU and then go to bed early so you get at least 7 hours of sleep. Simply count backward from the time you like to wake up…



October is Non-GMO Month! Wait, What?

I’ll start off this post with a disclaimer of sorts. Although I went to school and spent a lot of time and money becoming a Registered Dietitian, I definitely don’t consider myself an expert on absolutely everything. I do love research though and appreciate topics on the “fringe.” By “fringe,” I mean up and coming research that doesn’t quite have the traction to make large, sweeping claims. There are definitely people out there who take a more demanding approach (*cough* FoodBabe), but I’m not one of them.

Non GMO Project

Earlier this month, I was asked to do a segment on National Non-GMO Month and Qrunch Foods as part of a local, radio show here in Phoenix called Valley Focus. I jumped at the chance because it meant the show would air on one of my favorite radio stations, 93.3 ALT-AZ. My destination on the radio for goodies like Radiohead, Coldplay, and The Black Keys…among others.

So, Non-GMO Month! This celebration was created by the National Non-GMO Project as a way to educate consumers about what GMO stands for and showcase the brands committed to being free of genetically altered ingredients. This is a touchy and confusing subject for many people! There’s good and bad, and personally, I’m still trying to figure out where I stand. A few years back, the state of California tried but failed at passing mandatory labels for all GMO-containing foods. The rest of the country was like, umm, GMO? We’re just trying to keep our costs down and get to work each day!

My segment originally aired Sunday, October 18th, but I have the recording (above) just for you. Give it a listen, and let me know your thoughts! If you’d like to learn more about the Non-GMO Project, check out You can also find many products with the Non-GMO label (above) on many brands like Whole Foods 365, Annie’s Naturals (bunnies!), Amy’s Kitchen, and Qrunch Foods (quinoa burgers!)