Many people know how to eat well and what to do to take care of themselves but after a vacation, a long weekend or holiday or just a crazy week of work — anything that messes with routine routine — getting back on the straight and narrow feels daunting and impossible. Instead of resorting to continue with eating takeout and skipping the gym, commit to these practical tips to get back on track with healthy eating in no time.

1. 5 Practical Tips for Getting Back on the
Healthy Eating Track
Marissa Vicario, Founder and
Wellness Expert
Marissa’s Well-being and
Health
www.mwahonline.com
www.whereineedtobe.com
© 2013 Marissa’s Well-being and Health

2. 5 Practical Tips for Getting Back on the
Healthy Eating Track
If there’s one phrase I hear over and over
again in my coaching practice, it’s this:
“I just need to get back on track.”

3. 5 Practical Tips for Getting Back on the
Healthy Eating Track
1. Create a Vision: What do
you want to accomplish
over the next few weeks?
What does getting back
on track mean to you?
Think of a simple vision
for your health and
wellness and jot it down.
Research shows that
writing our goals down
makes us more likely to
commit to making them a
reality.
Itcan Be A LOT simpler than you think

4. 5 Practical Tips for Getting Back on the
Healthy Eating Track
2. Start Small and Basic: Don’t
overwhelm yourself by taking on
everything at once. One day, commit
to drinking eight glasses of water, the
next to bringing your lunch to work
and cooking a healthy meal at home,
then on day three, get back into the
gym. Take your first week back step
by step and build on the previous
day’s accomplishments. It’s all about
the small victories.

5. 5 Practical Tips for Getting Back on the
Healthy Eating Track
3. Use the Buddy
System: Have a best
friend or significant
other whose been
complaining about
being off track too?
Commit to turning
over a new leaf
together. Having
someone else to be
accountable to makes
it easier and more
fun!.

6. 5 Practical Tips for Getting Back on the
Healthy Eating Track
4. Create a Meal Plan:
Staying on track is way more
manageable when you’ve
planned ahead for it. Start
with one week of meal plans
and go from there. If you’re
looking for 4 weeks of done-
for-you meal plans, shopping
lists, inspiration and wellness
tips and secrets check out
The Total Reset Plan

7. 5 Practical Tips for Getting Back on the
Healthy Eating Track
5. Stock Up: Get your butt to the store and stock
up on healthy staples. You don’t need to go
overboard, just have a few key items on hand to
make your favorite healthy meals in a pinch. For
me, at a minimum, it looks like this:
• kale and/or salad greens
• quinoa
• a can of beans
• tempeh
• garlic, ginger and onion
• almond milk
• nut butter
• bananas
• frozen strawberries
• Avocado
I can get at least a day, if not two, of good meals
out of this simple list.

8. Connect with Me!
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Twitter: @MarissaVicario
Email: marissa@mwahonline.com