Maggie McKay (Host): Sometimes we get so busy with our jobs, kids, parents, social commitments, and more, that our own health gets put on the back burner. Today, we'll get some tips on how to prioritize our health with Meghan Ritz, physician assistant and Assistant Director of the Metabolic and Bariatric Institute at San Juan Regional Medical Center.

Welcome to Celebrate Health, a podcast from San Juan Regional Medical Center. I'm Maggie MacKay. Thank you so much for joining us today, Meghan.

Meghan Ritz: Thanks for having me here. I'm excited to talk about this.

Host: Oh yeah, me too. I can't wait to hear about it. As a busy wife, mother, and professional, how do you personally prioritize your health to fit into your busy schedule?

Meghan Ritz: I put it on my calendar and I make a checkbox. There's nothing more satisfying than checking something off, at least for me personally. So if I put it there, I'm going to do it.

Host: That's really smart. That is a good idea. Because then you're accountable to yourself, right?

Meghan Ritz: Indeed.

Host: As a healthcare professional, what have you seen from patients who have worked hard to put their health first?

Meghan Ritz: I think it's just going back to the drawing board, trying to figure out what they can do at that moment in time, giving it a try, and then coming back two weeks later to talk about how it went. And more often than not, it didn't work. And so being open to just that whole process of having to try again and do it differently until you figure out what's going to work.

Host: What advice do you have for individuals and families trying to eat healthier? Planning for dinner seems to be especially tricky.

Meghan Ritz: I think the best advice I can give is just to keep it simple. We are inundated with so many different messages and do's and don'ts when it comes to nutrition and just health in general, that it can be very confusing. So, I just like to dial it back and say, "Hey, let's just, think how we were raised" maybe, or even think about how our grandparents were raised, and just keep it simple. There is nothing wrong with baked chicken and a baked potato and steamed broccoli with butter on top. I mean, that's simple. It's wholesome. It's nutritious. It tastes good. So, I think that's just one of the biggest pieces of advice I give.

And then, one of my favorite sayings and something that I really live by is plan the work and work the plan. Take the time just to sit down and think about your week ahead. And again, it gets back to that putting on the calendar, checking off a box, making that grocery list for those meals, utilizing crackpot recipes on busy nights. You have to do the work upfront in order to execute and make it come together seamlessly.

Host: I'm always in awe of my friends who plan ahead for the whole week. You know, they cook things Sunday, put some in the freezer, some in the fridge, and they're good to go. So, what about snacks? It seems like kids are always wanting them.

Meghan Ritz: Yes, kids are always wanting snacks, and they are always wanting other people's snacks. I really like to keep snacks simple as well and just think about those quick, easy things that don't have a lot of extra ingredients in it and that are easy to throw into little bags or into backpacks. Cheese sticks with whole grain crackers, that's always easy. Fruit is always It's a great go to snack. Cutting up vegetables and having big bags or Tupperware containers in the refrigerator and, you know, telling your kids if you're hungry, "You can always eat the fruit, you can always eat the vegetables." That encourages good nutrition habits, but it also just keeps them filled with those nutrient-dense items.

Host: You sound like my husband, Meghan. He says that to me though, not to our son. I said, "There's nothing in here to eat." And he's like, "Oh my gosh, there's a drawer full of fruit. There's carrots in the bowl. There's this and that." And I'm like, "Yeah, but that's not the kind of snack I want."

Meghan Ritz: Right. And initially, it might not be, but the more you do it, the more your body appreciates it and the more you realize, "You know, actually, this is pretty good and pretty satisfying." You know, I always like to bring carrots to work with me because there are days when I just want to crunch on something. I'm not hungry, I might be a little stressed from seeing patients, I've got charting to do and I just need that crunch. And so having carrots, that's a great way to satisfy that while also staying in line with my nutrition goals.

Host: Let's talk about the importance of exercise and getting movement into your day. What advice do you have on that?

Meghan Ritz: Again, that's something that really should go in your daily to-do list and put it in the calendar. Figure out what time of day you're going to do it. Are you going to get up first thing in the morning? Are you going to fit it in after work or after the kids go to bed? Just knowing what your exercise plan is really helps you meet that goal. Even that means things like setting out your running shoes and workout gear the night before. Also, do something that is fun, something that you enjoy, something that you don't mind doing. Otherwise, you're not going to do it.

Host: That's Such a good idea. That's what I do so I don't weasel out of working out and if I wanted to sleep in, then I'll be late. So, I put all my stuff out the night before. It's a great idea. And that kind of also applies to a lot of things like food prep and, like you were saying, check mark, just have it on your calendar. But to some people, that can be overwhelming to make so many changes at once. So, how can people set themselves up to be successful, in other words, organized and have good results?

Meghan Ritz: Don't do it all at once. That's best answer. And truly, you can't do it all at once. Because if you do, you won't be successful. You'll feel like a failure. And then, you're going to be less likely to engage in future healthy behaviors. So, choose one approach and choose one thing that you really want to focus on. Maybe it is drinking eight glasses of water or going to bed one hour earlier or maybe trying some meditation and just do that one thing until you feel confident in your ability to do it and make it a consistent habit. And then, add something else on, maybe now you want to try meal prepping and start with breakfast.

Host: That's a great idea. Anything else in closing, Meghan, that you'd like to share with people trying to prioritize their health?

Meghan Ritz: My big takeaway message is keep it simple, make it fun and listen to your gut, follow your own instincts. You know what's best for you. Don't get overwhelmed by all the tips and advice that you can be inundated with and I think that will really help set you up for more success.

Host: Thank you so much for your time. This has been very useful.

Meghan Ritz: You're welcome. Thank you for having me.

Host: Again, that's Meghan Ritz. And to learn more about the Metabolic and Bariatric Institute and how the team might be able to help you achieve your weight loss goals, visit sanjuanregional.Com. And if you found this podcast helpful, please share it on your social channels and check out our entire podcast library for topics of interest to you.

I'm Maggie McKay. Thanks for listening. This is Celebrate Health presented by San Juan Regional Medical Center.