One Healthy Choice

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One of my favorite healthy living quotes is from Heather of Then Heather Said.  It’s so simple, powerful… and it’s a great way to live day-by-day.


All I have to do is make one healthy choice? I can do that!  I like how this quote phrases healthy living in terms of a series of choices, not an overall lifestyle shift or one, huge commitment.  Anyone can decide to make a healthy choice.


Yesterday, my healthy choice was doing 40 lunges (20 on each side) after I came home from my run.  I also did 40 push-ups in front of the television.  I know I need to do more strength work, and since I don’t belong to a gym, things like push-ups, crunches, and lunges will have to suffice.  I really have to rally myself to do these things, to be honest.  I love cardio but hate stuff like lunges. 


The back of my legs were so sore this morning!  It was such a nice feeling.  :)  Like proof that my two healthy choices paid off.




Pumpkin dip on top of banana oatmeal? Yes, please.


In the mix:


  • 1/2 cup oatmeal
  • 1/2 cup water
  • 1/2 cup almond milk
  • 1 banana
  • Toppings: Pumpkin dip and chopped almonds


What healthy choice have you made lately?



  • VeggieGirl December 16, 2010, 9:15 am

    The healthy choice I made lately = to listen to my body and NOT overwork it in dance practice.

    • Heather December 16, 2010, 4:47 pm

      THAT is SUCH an important healthy choice! I commend you! So often we think that the healthy choice is to keep going, going, going and our bodies are really saying, or SCREAMING to us “SLOW IT DOWN, girlfriend!”

      Way to go, lady!

    • Julie @SavvyEats December 16, 2010, 5:19 pm

      Hooray! Way to listen to your body–and not push yourself to injury!

  • Tina @ Faith Fitness Fun December 16, 2010, 9:15 am

    Love her little mantra too. It’s fabulous.

    My healthy choice lately is lots of rest. It’s hard to do, but I know its what my body needs right now. When I try to do too much contractions start up and its still a bit too early for this baby to come out.

  • Angela @ Eat Spin Run Repeat December 16, 2010, 9:16 am

    Hmm… I’d say my favourite one is taking time to relax on the weekend. Like actually making time for it. Last Sunday, my roomies and I had a Christmas movie marathon and I felt amazing at work on Monday – super de-stressed and ready to take on the day. 😀

    • Julie @SavvyEats December 16, 2010, 5:20 pm

      I have been so bad about taking some time to actually RELAX on the weekends in the past. This month, that’s what my husband and I have really been focusing on, and it has made SUCH a difference!

  • Anna @ Newlywed, Newly Veg December 16, 2010, 9:19 am

    Woooo, lunges kill me!! Good for you!

  • Holly @ couchpotatoathlete December 16, 2010, 9:21 am

    My healthy choice has been getting to bed before 10pm each night. I get more sleep and better sleep which has been great!

  • Sarah @ See Sarah Graduate December 16, 2010, 9:21 am

    I’ve been stuck in doors for a few days because of snow (ugh!) and frigidly cold weather so yesterday when I finally got the opportunity to go to the gym, I went on a 4.5 mile run on the dreadmill. It wasn’t quite as fun as running outdoors and was a bit torturous at times (hate the treadmill!) but I stuck with it and did it. 🙂 I then went to a boot camp style workout class afterward and loved it. So rewarding after being stuck indoors for 3 days!

  • Kjirsten- Balanced Healthy Life December 16, 2010, 9:22 am

    Making a green monster every morning for the past 3 days for my am snack has been my healthy choices. I’m trying to get more spinach into my diet and this is the perfect way!

  • Tracey @ I'm Not Superhuman December 16, 2010, 9:23 am

    I love that quote. I also love Heather. So, yeah. My one healthy thing is to stop eating sweets. Of course, that’s becoming exceedingly difficult with all of the cookie love going on in the blog world. I’m doing it though!

  • Samantha Angela @ Bikini Birthday December 16, 2010, 9:24 am

    Push-ups and lunges are great exercises to do at home because the are compound and focus on more than one muscle group.

    Squats are another great one.

  • Averie (LoveVeggiesandYoga) December 16, 2010, 9:27 am

    “I love cardio but hate stuff like lunges. ” That used to be me, too! After a lifetime of only running, then 10 years of pretty much only yoga, in the past year I’ve gotten into lifting and now, I love it. That’s my healthy change…after a lifetime of writing off lifting as only for beefcakes or that it would make me bulky, I figured out…it wont, and that I love it!

  • Laine December 16, 2010, 9:27 am

    Joined weight watchers. Cut back on my rice servings. Walking every morning even in 23* weather. Planks & weights while I watched the Biggest Loser last night. Now if I can make the healthy choice to unfriend the exbf on Facebook.

    • Caitlin December 16, 2010, 9:28 am

      Ohmigod, unfriend. Your life will be so much better for it.

      Congrats on walking so much!!

    • Heather December 16, 2010, 4:49 pm

      I second that! My healthiest decision of 2010 was removing my ex from my life. No facebook, no responding to emails and texts, no caving and calling him when i am homesick. SEPERATION = GROWTH – on levels you don’t even THINK you can reach. TRUST ME. HOORAY for you!

      • Laine December 16, 2010, 7:36 pm

        Ha, thanks both of you!

        There are no emails or texts it’s more the “oh, what’s he up to” browsing and of course the “see how happy I am” things that I post.

        Jeez, how pathetic! Ok, by January 1,2011 I will have unfriended. That is my commitment!

        • Heather January 24, 2011, 9:48 pm

          Hi – it is now January 24th.
          This is me checking on you, to make sure that you did, indeed unfriend him.
          Oh, you thought I was going to forget about this, didn’t you….well, you were wrong 😉

          Also – feel free to email me – any time you want to text/email/call/facebook stalk him – tell me instead. It will get the guilty pleasure out of you, I am sure of it. (thenheathersaid at gmail)


  • Michele @ Healthy Cultivations December 16, 2010, 9:27 am

    Recent Healthy Choices: commitment to getting 8 hours of sleep, having at least one hour of silent time for myself each day, and learning and implementing newer food choices that include choosing foods based on how they make me feel physically and emotionally over the long-term rather than the short-term

  • Bee Goes Bananas December 16, 2010, 9:28 am

    I really like that quote! People think a healthy transformation has to start with a complete life overhaul, when really it just takes one small change to spark another and then another…

    Thank you for such a motivating thought!

  • Lew ( December 16, 2010, 9:29 am

    I have been drinking lots and lots of water. i think that this is one healthy choice that can help me along my journey towards living a healthy life. Thank you for your picture and quote. I healthy choice at a time. I recently ran a marathon and I was passed by a girl who on the back of her leg had “one mile at a time!” That is an important fact for everyone. Here is my Marathon post if you want to check it out. I was really slow but I finished!!!

  • Meg December 16, 2010, 9:34 am

    you can do lunges after running? i tried that once and pulled both hamstrings, it was awful!

    • Caitlin December 16, 2010, 9:35 am

      omg you poor thing!

  • Jackie (ananda prana) December 16, 2010, 9:36 am

    I love that quote, too 🙂 Healthy living does not equal making every single “healthy” choice at once. Small increments add up!

  • Ella December 16, 2010, 9:47 am

    I read somewhere that strength moves people tend to hate the most (pushups, lunges, pullups, squats) actually are the ones the most effective!
    I guess the healthy choice I’ve made was just taking care of myself this week. I’m a college junior, and its finals, and so many of my classmates took adderall and pulled all nighter after all nighter..I tried to get atleast 7 hours of sleep, eat some veggies, and get in a short workout every day. It really helped, while I’m so eager to be done with I don’t feel so burnt out..

  • Michelle @ Chasing Ambulances December 16, 2010, 9:49 am

    Love that quote. I really didn’t want to go to the gym yesterday but I did and I’m so glad I went (and I feel that way 95% of the time afterwards!).

  • Ashley December 16, 2010, 9:49 am

    What a great quote! It really puts things into perspective – it shouldn’t be an uphill battle to be healthy! You do it 1 healthy choice at a time! : )

  • Allie December 16, 2010, 9:52 am

    Wowie great job with the lunges + push ups! I love strength training and being a little sore the next day 🙂 My healthy choice? Going to bed early last night!!

  • Dee December 16, 2010, 10:02 am

    I chose to have a salad for dinner last night! It felt so empowering to do that. 🙂

  • Sarena (The Non Dairy Queen) December 16, 2010, 10:03 am

    We have started eating more whole foods here and making most things from scratch…even cereal. I love muscle toning and it is so much more enjoyable when your brain is occupied with something else! Have you tried kickboxing? I know you talked about finding some different cardio to do and that is a great mix of cardio and strength!

  • Gracie December 16, 2010, 10:03 am

    Love this!! Leave it to Heather to come up with such a perfect quote 🙂 I didn’t realize it until reading this post, but I’ve sort of been living out this quote for the past few days. I’ve been majorly lacking in the vegetable department over the past few months, and a couple of days ago I decided to change that. I’ve noticed that each *small* decision to add more vegetables to my diet has made such a huge difference in how I feel, which encourages me to make another small decision, and another, and another!

    • Heather December 16, 2010, 4:54 pm

      girl, you are too much 🙂 xo

  • Abbie December 16, 2010, 10:06 am

    My healthy decision was to walk to the opticians today instead of getting the bus (it was also slightly influenced by having no change in my purse!)

  • Ali @ Ali on the Run December 16, 2010, 10:08 am

    I hate lunges, too, but I like your method. It’s easy, and free! Thanks for the tip.

  • Marina December 16, 2010, 10:10 am

    My healthy choice is to eat more fat, and gain some weight. Also, I’ve cut the cardio, almost completely. It’s really hard, but I think it’s the healthies thing to do for me now.

  • rebecca lustig December 16, 2010, 10:14 am

    I ALWAYS underestimate the impoartance of strength. I hate doing it, probably bc I”m not good at it… nor do i find it healthy choices involve BALANCE. energy out= energy in 🙂

  • Gabriela @ Une Vie Saine December 16, 2010, 10:16 am

    I’m trying to stress less. Whether is means not thinking about my email inbox, or making myself doing something to stop procrastinating, being less stressed out always makes me feel better about everything in my life!

  • Reenie December 16, 2010, 10:24 am

    I found out I was hypoglycemic. I also have fibromyalgia, and take synthroid for my thyroid (all 3 have similar symptoms). A fibro book I was reading had a chapter in it about hypoglycemic, fibro, and carbohydrate intolerance. So, I put myself on the strict hypoglycemic diet….that means NO sugar, NO carbs. Do you know how many foods have sugar added to them? (read food labels…I was shocked) I had no idea. I’ve been doing good ~ I started October 11. I have lost weight (not sure how much ~ I don’t have scales), and have lost lots of inches (I wish I would have measured). I feel so much better…and I don’t ache with my fibro like I used to. I have pretty much stuck to it….I have only cheated a few times ~ and very minimal. Like on Thanksgiving I ate 2 pecans with all the goo from a pecan pie. That’s my healthy choice that I have made and am so glad that I did =)

  • Reenie December 16, 2010, 10:25 am

    Forgot to add….that I’m wearing a pair of jeans that I haven’t been able to get into for over a year!! WOOT!!

    • Heather December 16, 2010, 4:54 pm


  • ashleigh December 16, 2010, 10:26 am

    I love that saying. Ever since i saw it on THS I repeat it to myself almost every day!

    Last night as I was overdoing it on chocolate chips, I stopped myself and repeated that saying in my head, and put the chocolate chips away! A healthy choice I made today was to get myself to the gym this morning because I have plans after work.

  • Heather December 16, 2010, 10:31 am

    I made a big bowl of steel cut oats in the crock pot for breakfast today and tomorrow. Can’t go wrong with starting your day with oatmeal!

  • Lauren December 16, 2010, 10:33 am

    Great, motivating quote! I’ve tried to fit in small exercise sessions this week when I have time in between finals studying. I love the little breaks!

  • Ashley @ Nourishing the Soul December 16, 2010, 10:37 am

    When working with people who struggle with addiction to alcohol or bulimia or other issues, we often focus on just getting through the next moment. For example, if I were to say to someone, you shouldn’t have a drink for the rest of your life, that would be incredibly overwhelming and potentially demoralizing. Same for never using eating disorder behaviors. But if we can say, you just need to make the choice to not use the behavior today or even just in the next hour or moment, it allows for small successes. This quote reminded me of that.

  • Paige (Running Around Normal) December 16, 2010, 10:41 am

    I’ve made the choice not to run and cross train instead in order to let my hip flexor heal. It’s tough – I just want to run!! But I really need to get better.

  • Tonyne @ Unlikely Success Story December 16, 2010, 10:42 am

    Last night after work, about 6:30pm, I wasn’t hungry and I had a ton of energy. Instead of eating anyway and sitting on the couch, I went to the gym. I ended up getting in 30 minutes on the elliptical and 20 minutes on the bike while watching some TV. That lead to a healthy dinner and me feeling MUCH better today than if I had sat on the couch. 🙂

  • Amalfi Girl (EatRunHaveFun.blogspot) December 16, 2010, 10:48 am


    Office yoga!!

    HEAB’s Butterscotch Oaties!!!

  • Becky December 16, 2010, 10:50 am

    I went to power yoga 4 days last week. It put me in the best mood!

  • Kelly December 16, 2010, 10:53 am

    I started lifting weights again!

  • Caitlyn (A Spoonful of Life) December 16, 2010, 10:58 am

    My healthy change includes slowing down and simplifying my life. Lately, I have found myself rushing through whatever I do, be it shopping, meals, cooking… From now on, I’m making a conscious effort to slow down and appreciate everything!

  • Sarah for Real December 16, 2010, 11:00 am

    1. I picked the guts out of my bagel so it was closer to a normal serving of bread.
    2. I’m going to skip an office holiday brunch this morning that is only about food. People show up, grab ridiculous amounts of pastries, and go back to their office. No chit chat, no lingering, just free food. No thanks!

  • Heather December 16, 2010, 11:11 am

    I’ve started incorporating oatmeal more into my breakfast rotation. I’m not the biggest fan of oatmeal, but I found when I put some raising, dried cranberries and bananas in it, it’s yummy!

  • Angela (Oh She Glows) December 16, 2010, 11:25 am

    I love this quote! And I adore Heather too. 🙂
    My healthy living choice today is going to be taking care of my mental health with some meditation and yoga.

  • Helen December 16, 2010, 11:26 am

    OK this might seem like a small choice but I usually eat everything that is on plate because I was taught never to waste food. This morning I had peanut butter on a whole wheat pita bread and when I got full, I stopped eating and threw the remaining food out. I made the choice to acknowledge my hungry cues and to stop once I was full.

  • Karen December 16, 2010, 11:33 am

    I walked past all the Christmas cookies and pies this morning to wash and eat my juicy pear. Such a better choice.

  • Christie @ Honoring Health December 16, 2010, 11:33 am

    This morning, I unfollowed about 100 people that were cluttering my twitter feed. Seems silly but now, when I log in, I actually see the stuff I want to see from people I want to see it from.

  • PacePal December 16, 2010, 12:03 pm

    Why is it so hard for most of us cardio junkies to rally to do the non-cardio work? I can swim, run and walk for hours, but trying to do lunges, sit ups and PT excercises is so difficult!

  • Ellen@FirednFabulous December 16, 2010, 12:04 pm

    I’m the same way! I love cardio, but finding the motivation to do crunches, lunges, etc is a lot harder. I do pushups almost daily though. For some reason, I hate being out of shape when it comes to pushups…they make me feel strong! I did butt exercises in front to the TV last night 🙂

  • Ciely December 16, 2010, 12:10 pm

    Don’t mean go off subject……..but YOU were mentioned as one of the most inspirational people of 2010 on the Huffington Post. Congratulations!

    • Reenie December 16, 2010, 12:15 pm

      WOW!!! Way to go Caitlin =)

    • Amber K December 16, 2010, 12:39 pm

      That is awesome!!

      • Caitlin December 16, 2010, 1:03 pm

        Thank you guys 🙂

  • Stacy @ Every Little Thing December 16, 2010, 12:14 pm

    I like that quote because it all starts as one choice. Then, the choices get easier!

  • Chelsea @ One Healthy Munchkin December 16, 2010, 12:19 pm

    I did lunges and squats yesterday too and now my legs are killing me!

  • Amber K December 16, 2010, 12:37 pm

    Eating breakfast! (woke up late today and that’s all I’ve done so far!)

  • Bonnie December 16, 2010, 12:55 pm

    Great job on the lunges and push ups (and the Huffington Post mention – wow!). 🙂 My healthy choice was last night: I knew I was meeting a friend for pizza at her place, so I brought along a green monster smoothie to get some greens in and not fill up on just pizza (which would have been easy). It worked!

  • Hillary [Nutrition Nut on the Run] December 16, 2010, 1:01 pm

    Wonderful quote!

    Love the blue spoon – too cute.

  • Alexa @ The Girl In Chucks December 16, 2010, 1:05 pm

    I made the choice to start nutrition tracking on SparkPeople again. I’m not doing it to restrict myself…hell..I’m still eating a lot of junk, but I made the choice to start being mindful of food again. I’ve really fallen into an unhealthy overeating slump, and the only way to combat it is to be aware of the problem. For me, that means food journaling.

  • Jess@atasteofconfidence December 16, 2010, 1:06 pm

    I’ve exercised everyday even though it’s finals week!

  • Kristina @ spabettie December 16, 2010, 1:20 pm

    this has always been one of my favorite quotes also… Heather is awesome <3

    • Heather December 16, 2010, 4:56 pm

      xo YOU are awesome.

  • Sheryl December 16, 2010, 1:30 pm

    Reading your blog! I have made so many good healthy choices in the past two weeks after finding this site – thank you!

  • michelle December 16, 2010, 1:40 pm

    Love the quote! There is another one that I’ve been relating to lately in regards to healthy living both physically and mentally.

    “Between the stimulus and the response there is a space and in that space lies your power and freedom.” Victor Franco.

  • Sarah J December 16, 2010, 1:57 pm

    I love that quote! A healthy choice that I made recently was to lay off the alcohol unless I REALLY want it. Not that I’m an alcoholic by any means, but it’s fairly common to have a beer/glass of wine or two when I’m at dinner with my friends and I often leave feeling that it wasn’t worth it or regretting the calories. So I’ve been making a conscious effort to ask myself if I REALLY want that drink before ordering it. Plus it makes the times I order a drink a special treat!

  • chelsey @ clean eating chelsey December 16, 2010, 2:02 pm

    My healthy choice today has to be the rest day I take on Thursdays. It’s good for me mentally and physically to recover and rest.

  • Igor @ Fight Fat Easy December 16, 2010, 2:38 pm

    Just finished my daily (almost) 1 hour workout, now drinking green tea without sugar and writing this comment. I’ve started a totally new life some time ago, lost 20 kg in first two months and feel myself much better now… 🙂

  • Charlie December 16, 2010, 2:39 pm

    Love this quote!
    I’m adding more veggies to my diet, which hasn’t been automatic since winter arrived!

  • Kiran December 16, 2010, 3:13 pm

    I had the same breakfast this morning! Except, mine was pumpkin in the oatmeal 🙂

    Love the quote. I learned how to listen to my body and not feel guilty that I’m unable to work outdoors in this weather 😀

  • Lorin December 16, 2010, 4:41 pm

    I feel you on the lunges thing. I never want to do them because they don’t seem to be effective, but I think you’ve proven that it does help.

  • Heather December 16, 2010, 4:59 pm

    Thank you, my friend! I am so glad that I started living with a “one decision at a time” mentality when I decided my life needed to change.

    Healthy decision for the day – instead of reaching for sugar when I started to get cranky/tired, I drank a tall glass of water, did a few stretches, and MOVED ON. No need to sit and wallow, and give myself a sugar buzz only to crash an hour later, right?


  • Julie @SavvyEats December 16, 2010, 5:23 pm

    My healthy decision lately? Getting enough SLEEP. For some reason, probably because of my thyroid and Vitamin D deficiency, I have been needing 9-10 hours of sleep a night since winter started. I keep feeling like I should get up earlier in order to be productive, but letting myself get the sleep I need has made SUCH a big difference!

  • Melissa @ Be Not Simply Good December 16, 2010, 5:34 pm

    That is a great quote! It really seems that one good choice leads to another, too. For example, when I’m getting a good amount of exercise, I honestly feel like my body craves better foods. On the other hand, if I’ve been less active, it seems much easier to eat junk. I’m not sure if it’s some psychological thing, or if there is some physiological component, but I’ve definitely observed that in myself.

    My healthy choice recently has been taking it easy while trying to recover from a nasty cough, and easing back into exercise.

  • Nath December 16, 2010, 6:12 pm

    Really love the quote! About my healthy choice: I had to run some errands in a city nearby. I was already sitting in my car but somehow started to “crave” a stroll in the snow. So that stroll turned into a 10k walk 🙂 I did, however, take care of everything that was on my to-do list just took me a little longer than I expected.

  • Leanne December 16, 2010, 7:47 pm

    My healthy choice: To finally start my own healthy food blog. It keeps me on my toes, and will inspire me to try eating new things. Thank you Caitlin for being such an inspiration. I have been following your blog for a while now, and you are one of the reason I decided to start my own!

  • Danielle December 16, 2010, 9:20 pm

    I’m not contributing to the rumors, but…you should know, for when the time comes, that Cheese, pickle and mustard sandwiches on toast are a divine lunch for pregnancy. Just saying.

  • Wei-Wei December 16, 2010, 10:13 pm

    Healthy choice I’m making right now: waiting until I’m hungry. It’s 11am…

  • Lacey @ Lake Life December 18, 2010, 8:10 pm

    Where have I seen that spoon before? Diana’s blog maybe?

    • Caitlin December 19, 2010, 12:09 pm

      They are from crate and barrell!

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