What is the secret to a healthy lifestyle? Unfortunately, the answer is not black and white. It means many different things to different people and takes into account many different factors, including body type, eating habits and preferences, exercise likes and dislikes, work schedules, family life … the list goes on. That said, each and every one of us has the power to live our life to the fullest, the way we know best. So how does a professional wellness expert, wife and mother of two stay healthy and happy? Our resident expert, Ashvini Mashru, is a Registered Dietitian Nutritionist and owner of Wellness Nutrition Concepts in Malvern. She let us in on her secrets.
5 a.m. I wake up, drink water—lukewarm water with lemon or lime. I like to wake up an hour or so before my two daughters get up for school. It’s “me” time. I make myself green tea, which makes me more alert and speeds up my metabolism. I eat a combination of protein and fiber, such as a half a banana and a few almonds, maybe a slice of whole grain bread. It holds me over until the kids head to school. Every day I do my at-home workouts using my treadmill and resistance bands.
7 a.m. After my daughters leave, I eat a complete breakfast to refuel post-workout. I usually have a combination of protein and fiber, such as oatmeal with blueberries and low-fat milk, low-fat yogurt with fruit and toast with almond butter or a hardboiled egg and whole grain bread. When rushed for time, I grab cereal with at least five grams of fiber.
7:30 a.m. Two times a week I go to the gym and do strength training.
8 a.m. I get ready for work, pack my lunch and fill my reusable water bottle. I drink water throughout the day, which keeps me hydrated and prevents hunger pangs. I probably drink about 10 or so glasses per day.
10 a.m. I typically don’t eat a mid-morning snack because I don’t feel hungry. I tell my clients to listen to their bodies, and if they’re not hungry then there’s no need to force it.
Noon I almost always pack my own lunch using leftovers from the night before. I make a salad with salmon or grilled chicken and lots of vegetables. Some people think it’s unusual, but I don’t add dressing to my salads. Or, I’ll make a sandwich with whole grain bread and lunchmeat or leftover meat, tomatoes and lettuce.
2 p.m. I like to eat an afternoon snack with protein and fiber, like fruit with low-fat cheese, apples with a tablespoon of almond butter, hummus and fresh veggies or Greek yogurt. I recently discovered dehydrated snap pea crisps, which I eat with hummus. I advise my clients to keep the afternoon snack to around 150 calories.
3 p.m. I go home to start dinner preparations. I already have a plan at the beginning of each day, but early afternoon I start chopping, prepping and assembling. Dinner typically includes vegetables, whole grains and protein. I like to make extra and stretch a meal out over several days. For example, if I make a whole chicken, that night we’ll have it with vegetables. The next night I might make it into a casserole or soup. I can also incorporate the chicken into a healthy quesadilla, which gives it variety.
6 p.m. We sit down to a family dinner once the kids are finished with their afterschool activities and are washed up.
7 p.m. After cleaning up from dinner and the kids finish up homework, brush their teeth and get ready for bed, I spend a few hours getting work done and answering emails. It’s during this time that most people go wrong and grab a late snack. It’s best just to drink a glass of water to stop the feeling of hunger.
10 p.m. Lights out. Although I’m a busy mom and a business owner, I need a minimum of six hours to sleep, if not more. Adequate sleep has many health benefits, including weight management. The more consistent you are with your sleep, the better off you’ll be in your eating habits.
Off the regular menu: Fridays are a special treat for the whole family. Some Fridays are pizza night, and everyone has a job to create the specialty pies. I buy pre-made whole grain pizza crust, and the kids help me chop the veggie toppings and add the low-fat cheese on top. Sometimes, the whole family will go out for dinner, but I try my best to stick to the healthy selections. I’ll look at the menu online ahead of time and do my homework to help me choose healthier options, such as a chicken or fish dish with a lot of vegetables. This way, I’m still able to enjoy my favorite restaurants on the weekends.
If you find yourself struggling with diets and are ready to take control of your health and life, please contact Ashvini Mashru, MA, RD, LDN, a Registered Dietitian Nutritionist, owner of Wellness Nutrition Concepts, LLC in Malvern, Pennsylvania, at (610) 648-6260 or [email protected]. To learn more about how Ashvini works to help busy women and families nutritionally and to schedule a 30-minute complimentary consultation with her, visit the Wellness Nutrition Concepts website. Also available online are her latest e-books: 7 Easy Steps to Ignite Change to a New Healthy You, 101 Weight Loss Tips and Tips and Tricks to a New Thinner You.
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Photo credits: Wellness Nutrition Concepts
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