Archive Monthly Archives: January 2019

Intentional Meal Planning for Intentional Living

The essence of intentional living is to lead your life the way you intended it be. Often our intentions get pushed aside by our hurried lives and we end up acting on autopilot, which leaves us feeling unsatisfied and disappointed. Our previous post gives simple tips for living more out of intention and less out of habit. Intentional meal planning is another tool to help live more intentionally. After all, if we’re “hangry” it’s less likely we’ll be able to follow through on our intentions. intentional meal planning

Meal planning can be difficult with the demands of life. However, intentional meal planning can make meal the process so much simpler along with making your life run more smoothly. Making meals at home not only saves your pocket book, but also helps to be intentional about what you’re eating. There is nothing like a home cooked meal!

Planning meals according to the season is one way to plan with intention. Another key to intentional meal planning is to look on your calendar for the upcoming month. This will allow for you to plan around upcoming events, work meetings, etc. Once you have an idea of what your week will look like you can then decide whether you want to make a crockpot meal, a quick meal, or possibly leftovers. Typically, if you plan to cook three night out of the week, that will allow for at least two nights of leftovers. intentional meal planning

Winter time is perfect for warm crock pot meals, like soups and stews. There’s nothing more comforting than coming home to the aromas of a warm meal on a winter night. The best thing about crock pots is that you can leave them on for 8-10 hours while you’re away from home. Taking a little time for preparation over the weekend can make the work week so much easier.

Here are some ways to be more intentional with meal planning: intentional meal planning

  • Review your calendar – Take note of the upcoming events for the month. Will it be a day of running errands? Will you be in a meeting or attending another event? (Keeping a calendar in the kitchen helps keep the whole family in sync with one another)
  • Write out your meal plan – Make a meal plan based on the season, picking seasonal produce, and make meals accordingly.
  • Take inventory – Create a shopping list based on what you already have, and what meals you’re planning for the week.
  • Write a shopping list – Write out a “cook this/buy that” shopping list to ensure you have all ingredients for the planned meals.
  • Prepare over the weekend – Plan out meals and begin meal prep on the weekend, before the weeks activities unfold. This will bring peace of mind, helping you be more intentional.

Meal planning with fresh foods helps make the work week run more smoothly, creating less stress, and providing more energy to your day! If you’re looking to make lifestyle and diet changes, contact us today if you’re interesting in nutritional counseling, help meal planning, stress management, and support for overall wellness! We’re happy to help you on your wellness journey!

Laura Stewart, BA, CHN Makin Wellness

Laura Stewart, BA, CHN Makin Wellness

Intentional Living ~ Fresh Ideas in 2019

The term “New Year, New You” is heard quite often at the start of a new year. We may get geared up with the intent of making changes to be our best selves, yet find ourselves falling short. Of course no one is perfect, but what can we do to be more intentional? Intentional living. Intentional eating…..what does it actually mean to be intentional? intentional living

Intentional living is the art of making our own choices before others’ choices make us.” – Richie Norton

Living with intention begins with first deciding on what you want. Next, it is necessary to make changes in behavior. And lastly, take action to support your intentions. Soon, you will be creating new habits that become second nature.

Instead of making big changes, start out with setting intentions for each month, week, and day. Write out what it is that you want, listing your priorities, values, and goals. Include short-term and long-term goals, along with weekly and daily. This helps us be more realistic, allowing for steady progress. Consider further ways to be more intentional.

Tips for Being Intentional: intentional living

  • Wake Up Early – “Early to bed, early to rise, makes a man healthy, wealthy and wise.” Whether it’s with a cup of coffee or during morning exercise, take time out at the start of your day to reflect and set daily intentions – write out what it is you want to do for the day.
  • Be Mindful – Staying present and in the moment helps us to make better choices, so that we’re living less out of habit and more out of intention.
  • Think Positively – Remember, our thoughts often create our reality. A positive mindset will help you handle situations more effectively, likely giving a better outcome.
  • Respond vs. React – Responding, instead of reacting, enables you to resolve things with a clear, calm mind, helping to reduce overreaction.
  • Take a 20-minute break – Go for a walk outside or somewhere quiet, away from electronics, where you can reset and refocus your intentions. This gives more of an opportunity to be mindful, to avoid acting on autopilot
  • Breathe – Deep breathing helps release tension, allowing thoughts to flow more freely, and helping the body to be in a less reactive state.

Daily noise from the television, internet, and radio can be overwhelming to the mind. Give yourself time to unplug. Write out your intentions, helping to reflect on where you are and where you want to be.

Here at Makin Wellness we are happy to help you in being more intentional so you can be your best self! Through holistic therapies, we can aid in lifestyle and diet changes, giving you tools to guide you toward a more positive mindset so you can have a more positive life! Contact us today for your free consultation! intentional living

About Makin Wellness

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling. 

Laura Stewart, BA, CHN Makin Wellness

Laura Stewart, BA, CHN Makin Wellness