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What to Do When Your Healthy Eating Plan Falls Apart

How to get back on track without guilt. 

Every January, about 30 percent of Americans set New Year’s resolutions. They create ambitious meal plans and stock the refrigerator with fruits and vegetables. By February, most of these healthy eating plans fail. 

If you read my previous article, Why Most New Year’s Healthy Eating Plans Fail by February, then you know that this isn’t a lack of motivation or a personal failure. Rather, it is due to unrealistic expectations and rigid rules. 

So, how do you get back on track? What do you do when your healthy eating plans unravel? It’s normal to feel discouraged or frustrated, but don’t give up! 

In this article, we’ll help you get back on track. 

Step 1: Identify Why the Plan Fell Apart

As stated in the article mentioned above, there are multiple reasons why a New Year’s plan might fall apart, such as setting unrealistic goals or focusing on extremes. Identify the reason why your plan fell apart. What aspect of it didn’t match your real life? This will help you identify how to fix it. 

The most common reasons include:

  • There’s a lack of support: You don’t have the support you need. 
  • It’s not something you truly desire: The goal is driven by external pressure from others (or social media). 
  • It’s too much: You are focused on huge, sweeping changes. 
  • Life got in the way: Sometimes it’s simply that you are too stressed or have too much going on right now. 
  • You expected perfection: Your plan didn’t include room for social events, cravings, and other real-life things. 

 

 

Step 2: Rebuild A Flexible Plan 

Many people deal with a setback by making their plan more rigid. They may add more restrictions, cut more foods, or tell themselves that they need to have better discipline so that they stay on track with counting macros, for instance. However, this usually makes things worse. It causes guilt and shame, which do not promote sustainable lifestyle changes. 

What you want todo instead is to rebuild the plan in a way that is flexible and fits your life. 

You don’t have to completely overhaul your entire plan. You just need to make some changes and adjustments. Keep what has been working. Adjust the rest so that it gets you moving in the direction you want to go. It doesn’t have to be perfect. It just has to be doable.

A successful eating plan isn’t perfect; rather, it: 

  • Fits your real life
  • Adjusts as needed 
  • Allows for cravings
  • Supports your energy levels 
  • Isn’t sustained on willpower alone
  • Helps you feel nourished, not restricted

Focus on the small changes. For example, add more balanced snacks to your plan. Choose healthier alternatives to takeout. Add more water to your eating plan. Here are some other tips. 

Create Options That Match Your Energy

When energy is low: Think about what you will want to eat when you are tired. A great example are they ready-to-eat LocalFoodz meal plans. These are custom-made based on your nutritional goals. Want to do Low Carb or Plant Basedbut don’t have the energy to find recipes or shop? These meal plans are perfect. 

When you have more energy: Customize your meals. Create specific meals that meet your goals. 

Both of these options count as success.

Build in “Treats”

When it comes to diets, restriction backfires. It causes binge eating. That is because the brain interprets restriction as deprivation. This causes intrusive thoughts about food. Allowing yourself a treat tells your brain that food is not scarce. There is no need to panic and overeat. 

When treats are planned and intentional, it supports long-term healthy eating. 

You are not sabotaging your healthy meal plan by having a treat here or there. 

Choose treats that have both protein and healthy fat. An example would be a Keto Snack Pack that has raw almonds, mild cheddar, and hard-boiled eggs.

Plan for Social Events 

Many people’s healthy eating plans fall apart after social events. That’s because people often build New Year’s resolutions on the idea that everything will be perfect. They don’t consider real-life things like date nights, birthday dinners, or last-minute social gatherings. 

It can be really easy to steer away from your healthy eating plan at a party. Afterwards, many people feel guilty and as though they have “messed up.” 

That triggers perceived failure and thoughts like “I already blew it.”

So, when re-doing your healthy eating plan, come up with some strategies ahead of time to help you stick with your healthy meal plan, for example: 

  • Bring along a small protein snack. This will help keep your blood sugar steady and reduce cravings. A good example is the Balanced Snack Pack. 
  • Make a plan ahead of time. For instance, “I will have one drink at the event” or “I will load my plate with mostly (75%) veggies and fruits. 

Step 3: Replace Self-Blame With Compassion 

You have rebuilt your healthy plan. However, things are starting to fall apart. You’ve had a stressful week. So, you ignore the healthy meals you prepped and instead order DoorDash for the takeout you were craving. 

When this happens, the instinct is to overcorrect by restructuring meals. However, self-blame only keeps you stuck. Instead, take a moment and shift from self-blame to problem-solving mode. 

Ask yourself: 

  • What led to this decision? 
  • Did I skip meals today? 
  • Was I stressed, overwhelmed, or tired? 
  • Was I craving comfort, rather than food? 

These questions will help you better understand. And understanding is what allows you to move forward with success. 

Step 4: Reframe Your Thoughts 

This is a very important step. It’s based on psychology, and most people don’t do it. But it can make a huge difference. When you have a setback, try reframing your thoughts about it. Try, instead of: 

  • “I blew it,” try “I hit a bump.”
  • “I have no willpower,” try “I was stressed or “I was tired.”
  • “I have to start all over,” try “I’m starting from where I left off.”
  • “I just ruined everything,” try “This is a normal part of the process.”

Step 5: Look at the Bigger Picture 

One month doesn’t define your eating habits. What matters is the pattern over time.

Ask yourself:

  • What choices are the easiest to make? 
  • What does my eating look like over months?
  • What habits am I building over the long term?
  • What direction am I moving overall? 

Focusing on the bigger picture helps you see progress you might otherwise miss. 

Step 6: Strengthen Your Environment 

When they have a setback, most people assume it’s because of a lack of willpower. But that is often not the case at all. One thing that many people overlook is the environment. Your environment should support your goals, not derail them. 

If you keep Doritos right on the counter where you can see them every time you go to the kitchen, you are likely to snack on them. 

Try making these adjustments: 

  • Keep fruits and vegetables visible. 
  • Keep healthy desserts at home.  
  • Keep balanced, ready-to-eat meals on hand. 
  • Stock ready-to-eat proteins like rotisserie chicken or hard-boiled eggs.
  • Cut veggies and fruits up so they are ready to eat, or use pre-chopped versions. 

Step 7: Address the Emotional Side of Eating

Many people turn to food for emotional relief, comfort, and out of routine. Psychological factors shape our eating patterns. Ever hear people talking about eating a whole gallon of ice cream when they are sad? Food is soothing and comforting.

The goal isn’t to eliminate emotional eating. It’s to develop other coping strategies to manage emotions besides food. Instead of reacting immediately when a craving hits, ask yourself what you need right now. Is it comfort or to relieve boredom? 

Try adding one or two of these things: 

  • Get some fresh air 
  • Journal or listen to some calming music 
  • Call a supportive friend or family member 
  • Try a grounding exercise like yoga or meditation 

Practicing these things consistently can help you rely less on food to regulate emotions.

Step 8: Ensure Your Plan Evolves With You

Your needs will not stay the same. They change throughout the year. A plan that feels doable in Febuary might not work in the summer when you are spending more time away from home. 

From time to time, ask yourself:

  • What’s hard about this meal plan? 
  • What needs to change? 
  • What’s working about my meal plan right now?

A plan that evolves is a plan that lasts.

One way to keep your eating plan sustainable and flexible is to build in support that fits your current life demands. For example, using LoCalFoodz Cali customized meals lets you choose your carbohydrates, vegetables, proteins, and sauces in combinations and portions that match your goals and lifestyle at the moment. Their menu lets you build meals tailored to your preferences and portion needs. 

 

FInal Thoughts 

Remember: When your healthy eating plan falls apart, it’s not a failure. It’s a turning point. Plans fall apart when they are not doable. This is a chance to build something even better and more sustainable. 

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Fitness

The Science of VO₂ Max: How to Measure, Improve, and Use It to Boost Fitness

If it seems like VO₂ max is everywhere from your FYP (For You Page) on social media to background chatter at the gym these days, it’s because it is. So, what is VO₂ max? VO₂ max measures how much oxygen your body can use during intense exercise. Why is that important? Your VO₂ is a huge metric of your cardiorespiratory fitness and aerobic endurance. Both are important for fat burn and muscle building—not to mention that VO₂ gives a great benchmark for overall wellness. There’s no need for there to be a mystique around the VO₂ max definition. Come learn how to make this metric your friend for getting in the most empowered shape of your life.

The Science Behind VO₂ Max

VO₂ stands for Volume of Oxygen. Oxygen fuels our muscles, heart, lungs, and endurance—because it’s responsible for energy production. The oxygen in our bodies enables our bodies to generate enough of the ATP (adenosine triphosphate) that essentially serves as the main energy currency exchanged between cells. If we don’t have the oxygen needed for ATP generation, our bodies can’t efficiently use energy. This is where we get slow, sluggish, and exhausted.

When we exercise or do any activity that requires exertion and endurance, the heart and lungs work together to take in more air and pump more blood to deliver more oxygen to our muscles.

With all of this in mind, the VO₂ is the gold standard for cardiovascular fitness because a higher score indicates better physical conditioning and stronger recovery. VO₂ is important even if you don’t aspire to be a gym baddie. The simple truth is that higher VO₂ max is linked to stronger cardiometabolic health and lower mortality risk.

How VO₂ Max Is Measured

Let’s crack the science on how to measure VO₂ max. Traditionally, a VO₂ max test is only done in lab settings with doctors. This usually includes some type of incremental exercise test done on a treadmill or exercise bike while the participant wears a mask for gas analysis. VO₂ max testing is sometimes done in outdoor “field test” environments. In this scenario, the participant is usually running or walking over a set time or distance. Popular options are the 12-minute Cooper test or single-mile Rockport walk test.

More recently, VO₂ max monitoring has become widespread thanks to fitness trackers. Apple, Garmin, and Fitbit all have VO₂ metrics. Smartwatch trackers generally estimate VO₂ each time you record a fast-paced run or brisk walk using a combination of heart-rate monitoring and GPS tracking. While great for getting a general baseline for fitness purposes, smartwatch VO₂ max monitors are not considered as accurate as actual VO₂ testing in a controlled environment with professional equipment.

One study that looked at the validity of wrist-worn activity trackers for estimating VO₂ and energy expenditure found that these devices and apps are most likely not accurate enough to be used for sports or healthcare applications. Researchers behind the study also noted that the potential for performance-specific misjudgments of activity trackers could potentially lead to an increased risk of injury due to overload. Ultimately, these trackers should be viewed as simply “one more tool” for guiding workouts.

What’s a Good VO₂ Max?

It’s hard to throw out a general number. That’s because we look at VO₂ max values by age or athletic status when determining what’s ideal. The number you see for your VO₂ max score represents the maximum volume of oxygen your body uses per minute per kilogram of weight. We can very generically say that a good VO₂ max score is 45 to 55 (mL/kg/min) for men and 38 to 45 (mL/kg/min) for women. Anyone with a score above 50 is generally considered to be in excellent shape. Scores below 30 indicate that your body isn’t efficiently using oxygen during workouts. Here’s a breakdown of average VO₂ max range by age and gender:

Women:

  • 29 and under: 29 (Poor), 24-30.9 (Fair), 31-38.9 (Average), 39-48.9 (Good), 49 (Excellent)
  • 30-39: 19.9 (Poor), 20-27.9 (Fair), 28-36.9 (Average), 37-44.9 (Good), 45 (Excellent)
  • 40-49: 16.9 (Poor), 17-24.9 (Fair), 25-34.9 (Average), 35-41.9 (Good), 42 (Excellent)
  • 50-59: 14.9 (Poor), 15-21.9 (Fair), 22-33.9 (Average), 34-39.9 (Good), 40 (Excellent)
  • 60-69: 12.9 (Poor), 13-2.09 (Fair), 21-32.9 (Average), 33-36.9 (Good), 37 (Excellent)

Men:

  • 29 and under: 24.9 (Poor), 25-33.9 (Fair), 24-43.9 (Average), 44-52.9 (Good), 53 (Excellent)
  • 30-39: 22.9 (Poor), 23-30.9 (Fair), 41-41.9 (Average), 42-49.9 (Good), 50 (Excellent)
  • 40-49: 19.9 (Poor), 20-26.9 (Fair), 27-38.9 (Average), 39-44.9 (Good), 45 (Excellent)
  • 50-59: 17.9 (Poor), 18-24.9 (Fair), 25-37.9 (Average), 36-42.9 (Good), 43 (Excellent)
  • 60-69: 15.9 (Poor), 16-22.9 (Fair), 23-35.9 (Average), 36-40.9 (Good), 41 (Excellent)


Why VO₂ Max Matters

VO₂ is a key health indicator. Focusing on your VO₂ max is important if you’re striving for better metabolic health and longevity. A good VO₂ max can mean improved stamina, better overall fitness levels, and reduced cardiovascular risk. It can also simply help you to enjoy better athletic performance for running, cycling, swimming, and more. At Local Foodz, we offer a variety of customizable meal plans that support fitness and recovery by fueling muscles.

How to Improve VO₂ Max

You’re not stuck if your VO₂ max number is low. There’s plenty the average person can do to increase fitness levels and help their bodies optimize oxygen output.

  • High-intensity interval training (HIIT) is one of the best ways to improve your VO₂ max. A 2023 study shows that VO₂ max was significantly increased after HIIT compared to regular workouts. Additionally, Zone 2 cardio (steady-state endurance) is also great for boosting VO₂ max if you’re looking for a more moderate-intensity path to fitness. Performed at a consistent pace, Zone 2 cardio generally involves keeping a pace that’s 60% to 70% of your max heart rate. It’s ideal for both burning fat and building endurance.
  • Nutrition also matters for VO₂. Curated meal plans full of endurance-building foods that help to support oxygen transport to your muscles can help you eat your way to better performance. Think of iron-rich and high-protein foods, foods with plenty of high B vitamins, and foods with omega-3 fatty acids. Some of the best foods for improving VO₂ max scores include leafy greens, beets, sweet potatoes, fish, nuts, and eggs.
  • Consistency is key. Consider the path to an optimal VO₂ score as a long cross-country race instead of a sprint. Changing your VO₂ max score should be done with a method geared toward progressive overload—meaning you need to gradually increase the demand you place on your muscle. Doing too much too soon can lead to poor recovery or muscle injury. Being consistent with a muscle-building diet plan and exercise routine can get you to your ideal VO₂ max score without pain.

Myths and Misconceptions About VO₂ Max

  • You’re VO₂ max number doesn’t matter unless you’re an athlete. You may hear some people try to tell you this. It’s true that athletes use their VO₂ max scores as part of training. However, that doesn’t mean the average person aspiring for fitness can’t also use this important wellness indicator to shape their goals—and enjoy better, more fulfilling workouts and results.
  • You need the highest score possible. You also shouldn’t necessarily listen to people who are obsessed with getting the highest VO₂ max score possible. This is an individual benchmark. Talk to your doctor about reaching the best score based on your personal wellness goals.
  • Finally, some people will swear that you cannot shift your VO₂ max number with exercise and diet. That simply isn’t true. While your personal metabolic baseline may determine the amount of shifting possible, we can all improve this fluid metric with a little work.

How to Track Progress

The easiest way to start tracking your VO₂ max is with a wearable device or app. Get your full health spectrum in front of your eyes by combining VO₂ max with other metrics like heart rate, lactate threshold, and rate of perceived exertion (RPE).

When to Talk to a Professional About Your VO₂ Max

Consider a formal VO₂ test if you’re struggling with energy and endurance. For example, if you’re gasping for breath during workouts. Some people also get professional testing done before embarking on big fitness goals like running marathons or beginning intensive weight-training plans.

Give yourself grace by remembering that VO₂ max numbers drop naturally with age. However, a steep or very rapid decline can indicate a cardiovascular or respiratory issue. Let your doctor know if your numbers change dramatically without a known cause. Remember that reversible factors like dehydration, poor sleep, and recent illness can all cause VO₂ max to dip.

Key Takeaways

VO₂ max measures how much oxygen your body consumes while exercising. While commonly measured by athletes seeking to maximize endurance and recovery, VO₂ max is an important fitness and wellness metric for everyone. Oxygen-promoting exercises and foods can help you boost VO₂ levels.

Additional Source:

A Good VO2max Charts by: Age, Gender, Sport and Athlete Fitness
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Business

The Local Foodz Difference

At Local Foodz, we’re not here to copy what other meal prep companies are doing. We’re here to solve the real problems customers face — with healthier meals, more flexibility, and service that truly puts you first.

And unlike many national services, our food is always fresh, never frozen — so every bite tastes like it was made just for you.

1. Healthy & Customizable

Struggling to hit your nutrition goals? We’ve got you. Every meal can be tailored to your needs:

  • Choose your proteins, sides, sauces, and toppings.
  • Select the portion size that’s right for you.
  • Enjoy the peace of mind that our portions are measured after cooking — when you order an 8 oz steak, you get 8 oz of cooked meat, not raw weight like at a restaurant.

This level of transparency and control means you never have to compromise on your health or your preferences.

2. Tons of Variety

Tired of boring menus? We keep things exciting with rotating seasonal chef specials while always keeping customer favorites available. Whether you’re craving pasta, tacos, salads, or Asian-inspired dishes, we make sure you’ll never get bored of eating well. And since every meal is made fresh, never frozen, you can count on the quality being just as good as it looks.

3. Flexible, No-Commitment Plans

Life changes — your meal plan should too. With Local Foodz:

  • Order meals individually or select 3, 5, or 7-day plans.
  • Choose one-time orders or set up a weekly subscription.
  • Save even more with 5% off 7-day meal plans.

No contracts, no month-long commitments — just flexibility designed around your lifestyle.

4. Transparent & Affordable

Eating healthy shouldn’t come with surprises. That’s why we provide:

  • Full nutrition facts on every meal (and available online too).
  • No sales tax, since our meals are delivered cold and ready to heat, just like groceries.
  • A flat delivery fee that covers all your meals — or free delivery once you hit the order threshold.
  • 2% cash back on every full-price purchase, putting money right back in your pocket.

5. Next-Day Local Delivery

Frustrated by late or inconsistent deliveries? We built our own logistics platform and use our own drivers to ensure meals arrive on time and in perfect condition. For most of the Greater Bay Area, we deliver five days a week (Sunday–Thursday). And because we’re local, if there’s ever an issue with your order, our team can respond immediately. Every delivery is handled with white-glove care, so your meals arrive fresh, never frozen, and ready to enjoy.

6. Sustainability & Community Commitment

We don’t just deliver meals — we deliver responsibly. Most of our packaging is fully compostable, and we actively take back ice packs and bags to sanitize, reuse, and recycle. By sourcing from local suppliers whenever possible, we keep your food fresh, local, and reduce our footprint at the same time.

7. Problem-Solving Over Imitation

Many meal prep services simply try to copy the competition. Local Foodz is built differently:

  • Struggling to hit your macros? → We give you granular customization and transparent labels.
  • Frustrated by delays? → We designed our own delivery software to keep drivers on track.
  • Bored with repetitive menus? → We rotate chef specials while keeping core favorites.

It’s not about keeping up with others — it’s about listening to our community and fixing the pain points in meal prep and delivery.

Looking Ahead

At the end of the day, our mission isn’t to compete — it’s to lead with innovation and care. With customizable, chef-driven meals that are always fresh, never frozen, and a technology stack built in-house, Local Foodz offers a service that’s truly unmatched.

And the best part? We’re only getting started. The future is filled with exciting updates and new features designed to make eating healthy even easier, more convenient, and more rewarding for you.

👉 Ready to experience the Local Foodz difference? Order your first meals today and taste what sets us apart.

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Business

How Our Menu Works: Healthy Eating, Made Simple

At Local Foodz, we believe eating healthy shouldn’t feel like a chore—or a puzzle you have to solve. That’s why we designed our menu and process to be flexible, transparent, and rooted in the values that matter most: quality, balance, and accessibility.

Our Values: Food You Can Trust

Everything we do starts with a simple promise—real food, prepared with care.

  • Quality Ingredients: We use fresh, locally sourced ingredients whenever possible, because flavor and nutrition start at the source.
  • Consistency: You should know what you’re getting every time you order from us. That means portion sizes, flavors, and freshness you can count on.
  • Flexibility: Everyone’s goals and lifestyles are different, so we make sure our meals can adapt to yours.

We know our customers are busy professionals, athletes, parents, and everything in between. Our goal is to take the stress out of planning, cooking, and portioning, while still keeping food exciting.

Healthy Eating Looks Different for Everyone

For some people, healthy eating means going low-carb. For others, it’s about hitting a high-protein target, or simply getting more vegetables in during the week. We don’t ask our customers to follow one diet over another—we believe there’s no one-size-fits-all approach.

Instead, we focus on the foundation of it all: quality meals and portion control. Because no matter your diet style, balance and consistency are what truly make the difference.

How the Menu Works

At the bottom of it all, our menu starts with the building blocks: customized meals and meal components. You’ll see these in our customizable menu, where you can pick your proteins, sides, sauces, and add-ons by the ounce. Each attribute is also available individually on our sides menu, so you can order just what you need.

These same components are then combined in different ways to create our full lineup of dishes. For example:

  • Proteins like grilled chicken, Korean BBQ beef, or salmon can be enjoyed on their own, in a custom meal, or featured in one of our signature entrees.
  • Sides such as rice, yams, or vegetables can be added à la carte, used as the base of a custom meal, or paired with proteins to create a chef-driven plate.
  • Sauces and Add-ons bring variety and flavor, while also giving you control over how you want your meals to taste and feel.

This modular approach gives us the ability to use the same ingredient across multiple products while still keeping things fresh and exciting. It allows our chefs to be creative with new specials and signature entrees without reinventing the wheel every week—meaning more variety for you, with the same consistency you can count on.

On top of this foundation, we offer two main pathways:

  • Chef Specials, which rotate monthly and bring seasonal, globally inspired flavors.
  • Signature Entrees, which showcase balanced, complete meals built from those same core components.

Every dish is still designed with nutrition and portion control in mind—balanced macros, clear labeling, and flavors that hold up even when reheated. That way, no matter which path you take, you’re always getting food that works for your goals and your lifestyle.

How Components Build Our Menu

Here’s a look at how proteins, sides, sauces, and add-ons combine to create our full menu of meals:

Pre-Made Meal Plans: An Easy Way to Start

If you’re new to Local Foodz, our pre-made meal plans are the easiest way to dive in. These plans are designed to take the guesswork out of eating healthy, giving you a curated selection of meals that fit a variety of lifestyles and goals.

They’re a great starting point—you can simply choose a plan, get meals delivered, and begin building healthy habits right away. From there, it’s easy to fine-tune by swapping in meals you love, removing ones that don’t quite fit, or adding extras from our customizable menu.

Think of pre-made plans as your launchpad—a foundation that you can personalize as you discover what works best for your body, your taste buds, and your routine.

Our Healthy Eating Pyramid

To us, everything starts with the base: customized meals and components. From there, we layer on balanced meal options, dietary flexibility, and chef-curated variety to keep food both functional and fun.

Nutrition Transparency: Every Meal, Fully Labeled

We believe you should always know exactly what’s in your food. That’s why every single meal we prepare comes with a full nutrition label—calories, protein, carbs, fats, and more—so you can track your macros with complete confidence.

Whether you’re following a strict nutrition plan or just aiming to make better choices, our detailed labeling helps you stay on track without the guesswork. Transparency is part of our commitment to making healthy eating simple and accessible for everyone.

Why It Matters

Healthy eating isn’t about short-term diets—it’s about building sustainable habits. By making it easy to tailor your meals, we give you the tools to stay consistent, enjoy your food, and actually look forward to mealtime.

At the end of the day, our mission is simple: to help you feel good, perform better, and enjoy food that works for your life.

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Lifestyle

What Is Your Health Worth to You?


We often underestimate our most valuable asset: our health. In a world where convenience can lead us to settle for quick fixes, many of us treat good health as a luxury rather than a necessity. Taking time for a balanced meal might feel like we’re falling behind, and devoting a day to rest can seem like a missed opportunity. However, our bodies and minds eventually demand the care we have neglected. The real question we must ask is, How much is your health worth to you?If you see it as priceless, then it’s time to give your health the respect, planning, and attention it deserves.

Below, we’ll break down some research-backed steps to help you protect your most valuable resource—your health—and show how accessible solutions like LocalFoodz can fit seamlessly into a busy lifestyle.

Eat Healthy

A healthy diet can significantly reduce the risk factors for many of the leading causes of death. According to the World Health Organization (WHO), maintaining a diet rich in whole grains, fruits, vegetables, legumes, and nuts can lower the risk of heart disease, obesity, and type 2 diabetes, while also playing a role in improving mood and boosting overall vitality.¹ In fact, research published in The Lancet in 2019 highlights how balanced eating patterns are closely linked with lower rates of chronic diseases worldwide.²

What should be on your plate?

  • Lean Proteins: Salmon, egg whites, chicken breast, beans, and nuts deliver essential nutrients and help stabilize mood and blood sugar.
  • Vegetables: Leafy greens (kale, spinach, collard greens) offer iron, fiber, and countless vitamins, while vegetables like eggplant and asparagus pack unique nutrient profiles.
  • Low-Glycemic Fruits: Apples, strawberries, blueberries, and pears help maintain even energy levels and avoid spikes in blood sugar.
  • Complex Carbohydrates: Whole grains like rolled oats and brown rice keep you feeling full longer and support stable blood sugar.

If you’re short on time or overwhelmed by meal prep, consider streamlining the process. Services like LocalFoodz make it easy to access balanced, portioned meals that align with WHO and The Lancet’s dietary guidelines. By having nutrient-dense meals delivered right to your door, you can bypass the chaos of grocery shopping, meal planning, and cooking—ensuring that the choices you make consistently support your long-term health.

Focus on Mental Health

Mental health is a critical public health issue that influences how we handle stress, relate to others, and make decisions. Research from the National Institute of Mental Health (NIMH) shows that prioritizing practices like exercise, proper sleep, and mindfulness can alleviate stress and improve mood.³

Proven self-care tips for mental health include:

  • Regular Movement: Even a 30-minute walk each day can boost mood and energy levels.
  • Healthy, Regular Meals: Nutritious eating patterns support both mental resilience and stable energy. If planning three meals daily is too stressful, consider balanced, ready-to-eat meals from sources like LocalFoodz, which can reduce decision fatigue and support both mental and physical health.
  • Hydration & Moderation: Stay hydrated, be mindful of caffeine and alcohol intake, and notice how certain beverages affect your focus and mood.
  • Quality Sleep: Aim for 7-8 hours of sleep nightly. Good sleep hygiene—such as turning off screens well before bedtime—can make a noticeable difference in energy and mental clarity.
  • Relaxation Techniques: Meditation, breathing exercises, and mindful hobbies help calm the mind and reduce stress hormones.
  • Gratitude & Connection: The Anxiety and Depression Association of America notes that practicing gratitude helps shift your mindset and break free from negative thought patterns. Additionally, investing time in friendships and community activities—like joining a book club or frequenting your local coffee shop—builds supportive, mood-lifting social networks.

Exercise

Regular physical activity is about much more than appearance. According to the U.S. Centers for Disease Control and Prevention (CDC), consistent exercise lowers the risk of high blood pressure, metabolic syndrome, and various forms of cancer. It also reduces symptoms of depression and anxiety, while improving sleep and overall quality of life.⁴

Starting small is key. Choose an activity you enjoy—whether it’s yoga, a neighborhood jog, or at-home workouts. As you get stronger and more confident, you can gradually increase intensity or frequency.

See Your Doctor Regularly

While a strong diet and regular exercise are crucial, professional input matters. Schedule periodic wellness visits to track changes in your blood pressure, cholesterol, or any other markers your doctor deems important. If you’re feeling stressed, anxious, or depressed, your physician can help connect you with mental health resources.

Good Health Takes Planning

We all know to care for our bank accounts, homes, and careers, but none of these hold value if we’re not in good health to enjoy them. Fortunately, safeguarding your health doesn’t require extreme measures—just careful planning and consistent habits that reflect how much you truly value your well-being.

First Steps to Start Today:

  1. Add a Nutrient-Dense Meal: Swap one processed meal this week for a balanced option from LocalFoodz—freeing up time while nourishing your body.
  2. Set a Daily Walk Goal: Commit to 10 minutes a day and gradually work up to 30 minutes.
  3. Practice Gratitude: Each evening, write down one thing you appreciated that day.

These small actions can create a ripple effect that leads to better health six months, one year, and even five years down the line. By integrating well-sourced meals into your routine, staying active, prioritizing mental health, and seeking medical guidance, you’re making an investment that pays dividends in energy, productivity, and joy. Your health is truly priceless—treat it that way.

References:
[¹] World Health Organization – Healthy Diet
[²] The Lancet Diet Study (2019): https://doi.org/10.1016/S0140-6736(19)30041-8
[³] National Institute of Mental Health – Caring for Your Mental Health
[⁴] CDC – Physical Activity Basics

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Fitness

The Benefits of a Low Resting Heart Rate

The Benefits of a Low Resting Heart Rate

What secret does your heart rate reveal about your health? When it comes to heart rates, a low heartbeat score may help you beat some disease risks. A healthy resting heart rate

(RHR) can be beneficial for your health. Take a look at what we know about the connection between a lower resting heart rate and a higher level of health. Knowing the full picture of the heart-health connection can help you get motivated to live a life with healthy meals, appropriate amounts of activity and all of the other factors that go along with getting into the correct heartbeat zone.

How Often Do You Think About Your Resting Heart Rate?

Resting heart rate refers to the number of times your heart beats per minute while you’re at rest. Most people you might poll on the street aren’t likely to know their own stats for resting heart rate. It’s simply not something we talk about enough! Do you know your resting heart rate? It’s easy to figure out. While there are many apps and devices that can help you to track your heart rate, you can also measure it using the following wrist technique:

  • Place your second and third fingers from one hand on the inside of the wrist of the opposite hand just below the base of your thumb.
  • You should be able to feel the movement of your pulse.
  • Next, count the number of beats that occur in a 60-second span.
  • Repeat a few times for accuracy.

A healthy resting heart rate is between 60 and 100 beats per minute. However, many factors can impact heart rate. People who are fit tend to have lower resting heart rates than people who don’t exercise regularly. In addition, factors like health conditions, medications and genetics can all influence your resting heart rate.

Making Sense of Your Resting Heart Rate

Focusing on the range for your resting heart rate can be much more important than obsessing over a specific number. A normal resting heart rate for women and men is between 60 and 100 beats per minute. However, trying to get to the extreme on either end isn’t necessarily something to strive for.

When your heart rate is lower, your heart can pump more blood with each contraction. This leads to a steady heartbeat.

However, bradycardia is a condition where the resting heart rate is considered too slow. Generally, it refers to a resting heart rate under 60 beats per minute. Before feeling alarmed, what is considered too slow is dependent on many factors including age and physical health. Many athletes and physically active adults have RHR under 60 beats per minute. And it’s not uncommon for a person’s heart rate to slow down below 60 BPM during sleep. A sign that a slow RHR is potentially too low is when you’re experiencing dizziness and shortness of breath when resting.

The opposite of a low resting heart rate is a high resting heart rate. When your resting heart rate is consistently above 100 beats per minute, your risk for a cardiovascular event is higher. When your heart rate is high, your heart is working harder to finish every contraction. As a result, your heart could potentially become overstressed.

How Your Resting Heart Rate Impacts Your Health

Resting heart rate is something that researchers studying cardiovascular health have been focused on for years. There are mountains of data pointing to the connection between heart rate and health. In a 2013 study, researchers tracking 3,000 men over a period spanning 16 years discovered that a high resting heart rate was closely linked with the following:

  • Lower levels of physical fitness.
  • Higher blood pressure.
  • Higher body weight.
  • Increased levels of circular blood fat.

The most concerning finding of this study was that a higher resting heart rate increased the risk for premature death. When heart rates reached between 81 and 90 beats per minute, the risk of death doubled. For participants with resting heart rates above 90, the risk for death was tripled.

Getting in the Zone: Are There Ways to Reduce Resting Heart Rate?

A healthy resting heart rate is the result of a complicated amalgam of health-related factors. The good news is that most people can make strides with reducing resting heart rate to reach an optimal zone after struggling with high resting heart rates. If you’re just now discovering that your resting heart rate is slightly higher than what would be considered ideal, it’s essential to know about some outlying factors that can be inflating your heart rate.

Stress and anxiety are two contributors to high resting heart rates that are often overlooked. When we’re feeling stressed and anxious, the adrenal gland releases a “stress hormone” called cortisol as part of the body’s natural “fight or flight” response. While this response is designed to keep us alive by throwing our response into overdrive at the sign of danger, it robs years from your life if you allow stress levels to stay elevated. That’s because cortisol causes both your heart rate and blood pressure to stay elevated. While it may not seem like the most satisfying answer, the reality is that taking steps to become more relaxed is vital for stabilizing your resting heart rate.

It’s also known that keeping cholesterol levels healthy can help with maintaining a low resting heart rate. That’s because cholesterol restricts blood flow through the blood vessels and arteries. As a result, your heart needs to try to operate much faster to keep blood moving. Unfortunately, this can tax your heart to its breaking point. Cholesterol levels are closely linked with diet. In fact, diet is one of the most powerful tools we can use to achieve a lower heart resting heart rate.

Which Foods Can Lower Your Heart Rate?

First, cutting out sodium is a great way to naturally bring down your heart rate without any drastic lifestyle changes. Many people find that switching from processed foods to naturally flavorful foods helps them to reduce salt intake without feeling deprived. It’s also known that foods high in potassium can reduce the impact of sodium on blood pressure. Some potassium-rich foods to add to your heart-healthy diet include:

  • Avocados.
  • Dairy.
  • Bananas.
  • Melons.
  • Leafy green vegetables.
  • Potatoes and sweet potatoes.
  • Tuna.
  • Salmon.
  • Beans.
  • Nuts and seeds.
Try our avocado toast!

Reducing your intake of processed sugars and refined carbohydrates is also vital for achieving a healthy heart rate. It’s also known that eating foods rich in omega-3 fatty acids can help reduce heart rate. One meta-analysis published in 2012 found that consumption of omega-3 fatty acids significantly reduced heart rate. Fish is considered to be the best source of natural omega-3 fatty acids. That means that entrées like Broiled Blue Circle Salmon or Tilapia With Grits and Walnuts are perfect for someone looking to stay satisfied without making a heartbeat blunder. For those who aren’t fans of fish, there are still plenty of ways to get in those omega-3 fatty acids naturally through diet. Avocados are very high in omega-3 fatty acids. That makes options like guacamole and avocado toast very attractive.

Don’t Forget Exercise

Nutrition is primarily considered to be the most important factor in a good resting heart rate. However, peppering in some regular exercise while staying on track with meal prep can only make things better. How much exercise do you need to reduce your heart rate? First, knowing the type of exercise that makes the biggest impact is important. According to one study, the average 55-year-old adult only requires one hour per week of high-intensity aerobic training to significantly lower resting heart rate. We also know that keeping up with exercise is the key to keeping the heart stronger. That’s because the heart becomes stronger with more exercise. Using exercise to “train” your heart to get to a place where it pumps more blood with each beat means that your heart doesn’t need to work harder to catch up! This is where you get a lower resting heart rate.

When you don’t know where to start with an exercise plan, there’s one thing to know—simply following the American Heart Association’s recommendation of getting in at least 150 minutes of moderate-intensity aerobic activity per week should be enough to keep your heart fit. If you’re pressed for time, consider the American Heart Association’s alternate recommendation of fitting in 75 minutes of vigorous activity every week.

Final Thoughts: Achieving A Good Resting Heart Rate Resting Heart Rate Comes Down To Lifestyle

Are you unhappy with your resting heart rate? Change is possible. Remember that giving your heart a rest through diet is the best way to speed up your vitality! Consider doing meal prep to ensure that you have low-sodium, heart-healthy foods waiting for you at every meal to avoid the trap of grabbing for foods that are quick and easy.

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Featured Nutritionists

3 Tips To Get Yourself Back In The Game

Happy New Year! 

Now that we have enjoyed some eggnog, pecan pie and sipped on a few too many cocktails, it’s time to start thinking about how to nourish ourselves for 2019!

This year we are excited to offer a series of helpful nutrition tips featuring local holistic nutritionist, Anna Frumkin. 

Below are (3) tips that Anna recommends to get yourself back into the game for the new year!

#1: Anna, how do I start working out again?

Now you may be new to working out or maybe you decided to take time off during the holiday season. My biggest tip when it comes to getting back in the workout game is to use the power of your mind.

Now, before you think I am getting to “woo-woo”, hear me out for a moment. Our minds think in pictures, and the simple act of you visualizing how you will feel 15 minutes after a workout can really help get you motivated. An example could be “ I want to go to that yoga class”, visualize how much mental clarity and how refreshed you will feel after that workout.

Just doing this one thing can shift you completely. Another tip my nutrition clients love is to schedule in your workouts just as you would your doctor or dentist appointments. Part of creating a new habit is all about repetition and I want you to think of your workouts as brushing your teeth. Do not let your mind take over- just get that body moving!

Your brain + body will thank you, I promise! 🙂

2. Anna, how do I get in my #nourishing3?

At Nourish with Anna I teach my rockstar clients that in order for you to achieve their specific health + wellness goals, it is imperative that we have accountability, treat every individual uniquely since we all have different needs/ health ailments, as well as balance our blood sugar in order to increase our energy + feel satiated throughout the day.

To do this, we want to follow the #nourishing3™️ . This is a formula I came up with after working with clients. Make sure every plate consist of healthy fats, protein + complex carbohydrates.

Below are some examples to put on your plate (ratios are unique to every body type and to an individual’s specific goal).

1.-Protein ( aids in curbing sugar + simple carb cravings) 56 grams per day for the average sedentary man + 46 grams per day for the average sedentary woman. Examples are: Chicken, fish, beef, lamb

2. -Healthy fats (Keep you feeling satiated) anywhere between 44 grams to 77 grams. Examples are: Avocado, Eggs, Fish, Chia Seeds

3. -Complex Carbohydrates (Complex carbs keep you full longer  + keep blood sugar levels steady) 225 and 325 grams of carbohydrates a day. Examples are: Sweet Potato, Oats, Quinoa, your fav vegetables

3. Anna, how do I stop falling off the wagon?

This is a great question!

What I want you all to practice doing mentally is to STOP thinking of nourishing yourself and moving your body as being on or off any wagon.

Eating delicious nourishing foods and moving your body is a gift you give to yourself. It is ultimate self-care as well as the best health insurance you can give to your body.

Watch your self-talk the next couple of weeks. Instead of saying “ I should go to the gym”, replace it with “ I GET to move my body and feel stronger! Also, instead of saying “ healthy food is boring” start saying “ I LOVE nourishing my body with foods that taste delicious + are great for me! 🙂

Now, I know that starting on a path to wellness can be overwhelming.

This is why I have taken 20% off of all of my nutrition programs just for you! Learn how to eat for your unique body since nutrition is not one size fits all and everyone has different needs.

Whether you are looking to lose weight, heal digestive issues, or have a better relationship with food, I am here for you. Sign up for a complimentary call here to feel + look your best in 2019! 😉



Your Nutritionist,

Anna Frumkin N.C.


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Fitness

5 Ways a Meal Delivery Service Can Supercharge Your Weight Loss Goals

Are you struggling to lose weight? If so, you aren’t alone! Trying to figure out what you should be eating and how much can often feel a little overwhelming. And then, it’s even more frustrating when you aren’t seeing results each time you step on the scale.

Instead of getting discouraged, it’s time to take your weight loss to the next level. The best way you can do that is by using a meal delivery service with already prepared meals such as LoCal Foodz. This way, you can eat food that’s healthy, still tastes great, and helps you shed those last few pounds

If you aren’t already convinced this is the way to go, here are five ways a meal delivery service can supercharge your weight loss goals. With these tips in mind, you’ll be dying to get your hands on your first meal!

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Health

What is this Keto diet all about?

Feeling overwhelmed with all the information out there? If so, keep on reading!

What if i told you that you could eat cheese, some bacon, avocado, & lot’s of other tasty goodies? Sounds crazy, right?

Keto friendly options

Keto takes a very specific approach to weight loss. It does this by burning dietary fat instead of glucose for energy. When you eat a low carb diet that is rich in fats, your body is able to use this fat as energy.

But what can you eat? What should you eat? How much of it should you eat? The questions go on & on.

While everyone’s body & caloric intake needs are different, you should aim to get roughly ~60-80% of your calories from Fat, 15-30% of your calories from Protein, & 5-10% of your calories from Carbohydrates.

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