10 Healthy Lifestyle Tips to Surviving Food Challenges

Every once in awhile,  life gets in the way.  Our new routines of a healthy lifestyle get pushed aside during times of stress, grief or celebration.  When we encounter a new situation, like a new restaurant on vacation or a wedding ceremony, it can be a challenge.  When we are faced with new situations it can be difficult to control the food selections available to us.  We look for the easy solution to relieve our stress. It is human nature.

 Instead of reverting back to your old patterns, try these suggestions instead.  You will feel empowered and you will feel better physically, too!

Quinoa Salad
Prep time
Cook time
Total time
a great addition to any meal or as a meal itself. It is adaptable, light and filling. Easy to make and easy to travel with.
Recipe type: salad or side
Cuisine: Middle Eastern
Serves: 4, ½ C servings
  • Juice of 1 Lemon
  • 2 C cooked Quinoa, according to package directions
  • 2 Lg. ripe plum Tomatoes,chopped and cut into ¼ " pieces
  • 2 Med. chopped, seeded and peeled Cucumbers
  • 2 TBPS. Extra-virgin oilive oil
  • ¼ tsp. salt
  • ground black pepper, to taste
  • ¼ C. chopped, fresh Parsley
  • 2 TBSP. chopped, fresh Mint
  1. Add juice of lemon to a cup measure and add water until it equals one cup.
  2. Add to cooked Quinoa and stir to combine.
  3. Add the olive Oil, mint and parsley, pepper and salt, stir to combine.
  4. Add the tomatoes and cucumbers, stir to combine.
  5. Adjust ingredients to your taste.
  6. Serve immediately or refrigerate until ready to serve. Best within 2 days of making.
  1. Drink lots of water, green tea or herbal tea -always carry a few tea bags with you.  You can add them to hot water or iced water. Choose organic when you can.
  2. Select as many fruits and vegetables as you can. – 80% of your plate should be fruits and vegetables.  Some choices include: Rice or Quinoa salad with herbs and vegetables, Tossed salad, Grilled fruits and vegetables, Fruit salad
  3. Eat your hamburger without a bun and add it to your veggies.  If you want the feel of a bun, put it between lettuce leaves. Other great choices for meat lovers are grilled chicken, steak or fish.  Hopefully they are grass-fed, pasture-raised or wild, but we can’t always control that.  If it bothers you, stick to the veggies.
  4. Look for foods without a lot of sauces mixed in.  The plainer the better.  A lot of sauces and dressings can include gluten, chemicals and preservatives.
  5. Add flavor through herbs, spices, fruits and olive oil.  An easy salad “dressing” I use when I don’t have time to mix one up is to add Olive oil, Apple cider vinegar, dill,oregano and black pepper to my salad.  Instant flavor!
  6. Have cheese and fruit for dessert like the French do.  If you feel deprived with that, offer to bring a dessert to the event and make something you can eat.  I often bring gluten-free brownies, cookies or a fruit tart with a nut crust.
  7. If you don’t think there will be safe food for you to eat or you will be on the road or plane for an extended time, pack a cooler.  Include your favorites. My Gluten-free party cooler includes: olives, tea bags, gluten-free crackers, gluten-free cookies or brownies, fruit, quinoa salad, (for cookouts I pack gluten-free beer), nuts and/or almond butter.  It changes depending on the season, where I am going and for how long.  It makes me feel good to know I don’t have to worry about my next meal or how I will feel afterwards.
  8. Get involved with the activities- You’ll be less tempted by the food and burn some extra calories to boot!
  9. Remember you are there to spend time with your family, friends and loved ones.  Enjoy the social aspect of the day.  Your focus should be on relaxing and having a good time.  If you are happy, everyone else will be happier, too!
  10. Remember the 90/10 Rule.  Even if you are surrounded by poor choices, tomorrow is another day.  Do the best you can.  Enjoy the moment and be diligent about getting back on track tomorrow.

I hope my suggestions are a help to you as you find what works for you.  I’d love to hear what your favorite go-to’s are.  What are your struggles?

Please contact me when you need extra guidance and support.  I AM ALWAYS HERE.  Happy Adventures!


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