Cottage Cheese Bowl with Blueberries, Walnuts & Pumpkin Seeds
The number one reason people tell me when I ask why they don't eat healthy is laziness. This always strikes me for a big reason.
We're so hard on ourselves! It's not necessarily that we're lazy, it's that we juggle so many things each day, we're flat out exhausted. The thought of whipping up a meal with a bunch of ingredients and steps or cooking tools you'll have to clean afterwards is often too much, especially if you find that you have to make multiple things for your family's needs. Takeout and foods of convenience seem a lot more attractive, even if they don't help you reach your health and weight loss goals.
Instead of acknowledging all that we do, we go ahead and label ourselves as lazy because of one thing out of twenty that we're dropping the ball on. But in this busy lifestyle, something has to give (which is often healthier habits and self care, two very important building blocks of health).
So much of health and wellness is positive thinking (it actually improves the chance of success), and calling yourself lazy is not that. It usually sounds so nonchalant when we do it too, we don't even notice the self insult. Studies actually show that when you speak negatively to yourself, you increase stress and inflammation, which is counterproductive for losing weight and improving health!
I support self improvement, but think we often try to do too much too soon and strive for perfection. When we can't do it all, we feel like we failed and give up. This is the dieting cycle.
Something that developed over time in my own health journey, was being easier on myself. When you hold yourself to unrealistic standards, it's a setup for failure. Then, if you beat yourself up about it, you'll lose motivation, not be consistent and feel defeated and unworthy.
I find there's two ways to approach healthy lifestyle changes.
1. Follow someone else's plan. (short term, not sustainable)
2. Create your own (using guidance from others); which gives you results naturally, that are more sustainable.
If you follow someone else's plan, it may help you get results but they rarely last long term. They're often difficult to follow even in the short term. When you create your own plan based on information and guidance from others, it gives you the power to make it work in your own life.
This was the key for me personally, being easier on myself and regaining the power. I've acknowledged my limitations and found ways to make it work based on that, which also allows for flexibility and adaptability.
Long story short, it's all about setting yourself up to succeed.
This all relates to this 'recipe' because I often feel lazy during the work week and don't want to have a long list of things to do at night...like make my lunch for the next day. I also don't want it to take much time in the morning if I put it off. This is a limitation of mine, so instead of forcing something more complicated anyways and never doing it, I simply make something easy that fits my goals.
This is one of the easiest lunches you can bring to work. It's balanced, so it will hold you over for hours. It has a good mix of textures, crunchy nuts, creamy cottage cheese and sweet fruit, so it's satisfying. It's also lower in calories and nutrient dense too.
1. Choose your base, Greek yogurt or cottage cheese (I'm loving Good Culture cottage cheese right now). Follow the serving size amounts on the individual container.
2. Choose your fruit. To make it easy on myself, I top it with frozen blueberries right out of the freezer, they thaw before lunch time! Have about a 1/2 cup of fruit.
3. Choose your crunchy topping. I do roasted pumpkin seeds (pepitas), they're lower in fat and calories and higher in proteins than other nuts. I also do a couple walnuts and sliced almonds. You can do toasted coconut or any other nut you prefer. Have about 1/3 cup of nuts total.
And that's it! It takes about a minute to put together and you'll have a tasty, satisfying and filling lunch (or any meal really).