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.
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 |
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