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Walk the Rock: Building Nutrition Habits

by Kathleen Minihan · May 31, 2017

Wellness isn’t simply about being a certain weight, or fitting is to a specific size, it is about creating lasting habits in the many facets of health. MiniNutrition was created around the philosophy that optimal health is found when there is a balance between fitness, nutrition, and self-wealth. Finding this balance can be challenging in our every changing lives, so set yourself up for a successful transition and consider only making a few small changes at a time.

Now that we have the movement piece covered, consider making a few small changes to your nutrition routine. One huge aid to having a successful nutrition transition is being prepared. Meal planning is a great tool to utilize when your trying to change eating habits. It is so much easier to choose a healthy and balanced option when it is prepared and ready when you’re hungry. If you’re not sure where to start use these three tips to get you started.

Tips to Tackle Week 5

1.  Start with one key item: If you’re new to meal planning the concept can be very overwhelming. Being an advocate for small sustainable changes, I recommend starting with one key ingredient that can be repurposed for many meals. For example, grilled chicken breasts can be cooked at the beginning of the week and then used for curry chicken salad, chicken caesar salad, chicken tacos, and a chicken stir fry. 

2. Pair your macros: Our three sources of energy come from carbohydrates (fruit, grains, dairy, etc), proteins (eggs, meat, legumes, etc) , and fats (oils, butter, nuts etc). These three sources of energy are called macronutrients.  Pairing at least two of the three will help to slow digestion providing a more sustained source of energy, and will allow you to feel full longer. Some foods will provide you with more than one macronutrient, like nuts and dairy, while others you may have to pair with other foods. See below for examples:

  • Cottage cheese with strawberries
  • Whole grain english muffin with avocado and/or cheese
  • Apple with peanut butter
  • Low fat yogurt

3. Prepare snacks: When planning out the weekly menu snacks are often overlooked. I encourage everyone to have a snack in the afternoon to help refuel your day and prevent you from becoming too hungry before dinner. I have seen over and over again that the 4 O’clock hour can be tricky to make healthy decisions, but having a healthy snack on hand will make your life that much easier. When preparing that snack remember to include at least two macronutrients.

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For more guidance on creating a healthy and balanced diet, and incorporating it into your busy schedule, consider registering for the 4-Week Summer Jump Start Nutrition Program beginning June 6th. Program includes 4 weekly educational meetings and guidance as well as one private follow-up appointment. All Walk the Rock participants are eligible to register for the program at a reduced rate of $175. Please contact me with any questions.

Walk The Rock Cumulative Team Ranking

Team Name Total Steps
1 Rock Walkers 2081030
2 Walk this Way 1938759
3 Walkashores 1922362
4 Cisco Disco 1888093
5 Take a Hike 1844398
6 Rantum Scooters 1801629
7 Walk It Like It’s Hot 1710208
8 Fish Out of Water 1652597
9 Book it! 1482099
10 This is Us 1448417
11 No Mo Junk in Da Trunk 1447422
12 Les Promeneurs 1437758
13 FitB*tches 1421518
14 Three Girls and a Guy 1392546
15 GOYA 1329066
16 Heart and Soles 1326945
17 Tread Lightly 1272538
18 The CPS Girls 1220411
19 Team Suh Dude 1155353
20 Happy feet 1103334
21 Ladies of the Rock…LOTR 1061325
22 Slow Motion to the Ocean 1061169
23 We like to move it move it 1058426
24 Wild Women 1049978
25 Rockin’ Rovers 1044717
26 Fit Friends 1010834
27 Step Sisters 971718
28 ACK Steppers 848884
29 Hertz Doughnut 203319

Top 10 Steppers

Name Total Steps
1 Lee Sherry 781211
2 Jeff Fox 744318
3 Shannon Caires 608624
4 Sarah Travaglione 589769
5 Mary Casey 572676
6 Kara Carlson 556367
7 Deanna McCormack 516905
8 Mary Bergman 510799
9 Lois Hutchinson 507091
10 Andrea Maher 482792

Week 4 Team Totals

Team Name Total Steps
1 Walkashores 524473
2 Rock Walkers 519288
3 Take a Hike 490172
4 Walk this Way 481596
5 Rantum Scooters 457495
6 Cisco Disco 454064
7 No Mo Junk in Da Trunk 436329
8 Walk It Like It’s Hot 435120
9 Fish Out of Water 419176
10 This is Us 407369
11 Book it! 386239
12 FitB*tches 379967
13 Heart and Soles 364987
14 Les Promeneurs 355374
15 Three Girls and a Guy 336592
16 Wild Women 335141
17 Tread Lightly 329614
18 The CPS Girls 315599
19 Slow Motion to the Ocean 305202
20 Happy feet 295558
21 Step Sisters 288101
22 Team Suh Dude 279073
23 Rockin’ Rovers 274743
24 Fit Friends 246547
25 ACK Steppers 208335
26 We like to move it move it 190011
27 GOYA 0
28 Hertz Doughnut 0
29 Ladies of the Rock…LOTR 0

Week 4 – Top 10 Steppers

Name Total Steps
1 Lee Sherry 197067
2 Jeff Fox 176523
3 Deanna McCormack 160824
4 Kara Carlson 159037
5 Mary Casey 154580
6 Theresa Williams 148429
7 Shannon Caires 147722
8 Jane Melville 142687
9 Sarah Travaglione 140746
10 Emily Clarkson 134316

Filed Under: Fitness, Food & Recipes

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