Your Weekly Motivation Starts on Sundays
By Debra Nessel, RD, CDE, Torrance Memorial Medical Center
For many of us, weekends represent a block of time to rest and recharge
our batteries so that we can face the upcoming week ahead. This R&R
may mean bigger restaurant meals, too much alcohol and very little physical
activity. Clearly, too much of a “good thing” can actually
leave us playing catch up during the week. Sundays are the perfect time
to get a jump start on the days ahead by preparing for a healthy week.
Try to set aside a few extra hours on Sunday to assure that the rest of
the week will be stress free and healthy.
Well Fed and Well Watered
Sundays should be similar to week days in that they should include three
balanced meals, filled with lean proteins and lots of high fiber fruits
and vegetables. Additionally, when you are well-fed, meaning you have
not skipped meals, and well-watered, meaning that you have included lots
of water, it will help you to meet your health and fitness goals.
Be sure that your Sunday night ritual does not include an excess intake
of alcohol. A dinner heavy with fat and calories may not be a good idea
either, as they leave you lethargic and may cause you to fall short of
your health goals. Use Sundays to plan and prepare meals in advance as
this can have a dramatic effect on the way we eat during the week and
in turn the way we feel. Here are other tips that might help:
Pre-Plan Meals and Snacks: Be prepared by having meals and snacks preplanned. Failing to plan means
planning to fail. That’s why Sundays can afford you time to shop
and prep meals and snacks for the upcoming week. Consider chopping vegetables,
boiling eggs or preparing a sauce in advance so they’re ready to
go when you need them.
Think about Exercise: Spend a little time on Sunday thinking about everything you have going
on in the coming week, and what days or nights will be the best for exercising.
Make a written commitment of how many days you plan to exercise.
Sleep: Finally, make sure your plan allows you to get to bed each night at a
decent hour. Sleep is essential for both our physical and emotional well-being.
If you plan well, there can still be time to get in a solid eight hours.