Build A Better Plate | Get Real Wellness Program

This post is to support members of Anne Arundel Community College's Get Real Wellness Program & Accountability Group. Below you'll find links and resources related to our third in-person meeting, dedicated to building a better plate.


Module Description: When we fuel our bodies in a better way, we’re able to do more of the things we love. Develop a healthier mindset around food and food choices, and build a better plate that tastes great, and nourishes you, too.

Resources & Links | July 31, 2019


Ready-to-Eat Meals


One of the biggest struggles of our group is not having time to prepare healthy meals. One way to counter that is to cook when you can, and then supplement that with healthier, ready-made options in between, whether it's a hectic workday, or a busy weeknight.

  • Freshly | Fresh meals delivered weekly. When ordering 12 meals, the cost is ~$9 per meal, and can be frozen if they aren't finished that week. Shipping is included, and a box of 12 meals is $107.99 per week.

  • Balanced Bites Meals | Made-fresh, shipped-frozen meals, delivered weekly, created by the author of the 21-Day Sugar Detox program. Each box contains 10 meals, and each set-box is $154.99. You can also do a build-a-box option that may cost a little more or a little less, depending on what you pick.

For nights when you DO cook, keep things extra simple. Protein, side of veggies (I keep frozen on-hand because they keep longer, and are quick to cook), side of starch (potato, sweet potato, rice, etc.). Switch up the fats you cook with (olive oil, coconut oil, butter, ghee) and the spices to create new meals from go-to staples.


Creating New, Healthier Habits

  • Better Than Before by Gretchen Rubin | An awesome read for learning new ways to initiate and maintain healthy habits.


Strategies for Reducing Soda Intake


During our discussion, we talked about slowly decreasing the amount of soda gradually over time. So for example, if someone were currently drinking two large glasses of soda per day, try switching to two mini, 8-ounce cans to start, creating a limit. Then moving from two mini cans per day, to one mini can per day. From there, the decision can be made to stick to that one mini can per day, or continuing reducing with the intent to remove completely (every other day, one per week, etc.).


For some folks, switching from soda to something like seltzer water with citrus, or infused with berries or other fruit, can be a healthy alternative.


Another option would be switching from soda to kombucha, a fermented, naturally-carbonated, probiotic tea. A few brands to check out are GT's Kombucha, KeVita, and Live Cola.



The 21-Day Sugar Detox


During our meeting, we talked about either committing to the 21DSD in whole for 21 days, or using the Daily Guide book and available online resources as a template to kickstart healthy eating habits.


While using the book as a template means you aren't technically doing "The 21-Day Sugar Detox", by following the outline in the book and monitoring labels for added sugar, you can still make great stride in improving overall diet and health.


That said, you might find even greater improvement by following it to-the-T, at least for 1 week to see how it feels. If you can make it through the 21 days and learn how to navigate different situations, you'll keep those lessons, and be able to build off of them to create even stronger healthy habits.


Note: I'll be officially starting my 21DSD, by the book, on Friday, 8/2. The next 21-Day Sugar Detox community group (participants are worldwide) begins Monday, 8/5.


Participation is totally up to you, and not at all required - it just seemed like a great opportunity to take advantage of our accountability group, and do the program together!


Interested in hosting a similar program at your gym or workplace?

I'd love to connect with you! Contact me directly to learn more.

Blog post cover image credit: rawpixel.com from Pexels


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Amanda Behrens

Certified Health Coach

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