Lets start first with FOCUsing ON HEALTHY AND WHOLE
Healthy eating habits doesn't have to be complicated or time consuming. It’s simple and so easy once you start incorporating these easy tips.. You may be surprised how fast you can whip up a healthy snack or meal especially if you have what you need in your fridge or pantry.
Lets go!
First off, lets clear out the “not so friendly” foods that may have crept in our kitchen.
Even if you are following a “healthy” diet there are those packages of chips, crackers, cookies, fake foods, and extras that seem to find their way back in the pantry or fridge. A few are ok now and then but let’s keep that as clean as possible. Your health depends on it. It’s not always about how we are looking on the outside but truly what our INSIDE is looking ( and feeling) like. Heart health, cholesterol , liver, thyroid, and blood sugar levels . It all matters and it is a delicate balance we all live by.
Stock up on your dry pantry foods with Oats, beans ( chick pea, black, cannellini) lentils, quinoa,, rice, broths, wild caught salmon, tuna, sardines, brown rice or lentil pasta, diced tomatoes, canned coconut milk, herbal teas, and coffee .
Buy some fresh fruit and produce a few times/ week to keep the healthy fresh food moving. Prep ahead what you can for the week.This is a life saver. Just take the time, it’s worth it!
Cook like you have a large family (like mine: 6 of us) Using healthy leftovers is key to recreating future snacks and meals. Think ahead when planning your meals so when making dinner you are already prepared for that great lunch you will have for the next day!
HOME COOKED MEALS
We all like to have a night off in the kitchen and go out. But honestly Im finding the best and healthiest meals are at home. You know exactly what you want, how much, what ingredients, wholesome and it’s made with love. A number of people I work with that travel for business and eat out a lot, struggle with weight, hypertension, acid reflux, etc. Usually it is because it gets challenging for them to limit what is served, what they are tempted to eat ( and drink)and control any ingredients. Home cooking is the way to go!
GLORIOUS GREENS
My all time favorite energized lunch ( or dinner) is a mix of chopped (or already pre- packaged chopped) leafy greens, kale, chard, arugula, cabbage, any veggies, a cup of pre made quinoa, black rice, or sweet potato slices. If I have some lentils or chickpeas around, i’ll throw that in the mix too. This completes your salad and keeps you full and satisfied. Instead of dressing, which can be high in fat and calories, I love adding some fresh avocado and lemon to the mix, dash of salt and pepper . Sauted, steamed, raw, or how ever you enjoy your greens is fine. Get at least 2 cups a day of dark leafy greens a day!
CUT DOWN ON SUGAR
Sugar is not your friend, even though it’s really good at making you believe that It is .
It’s one of the most addictive substances out there and it’s in everything. Most people consume at least 17 Tbsp a day! It is one of the causes of obesity and a number of health problems. If you are use to having sugar daily , it’s not something you can probably stop cold turkey. You can start to replace it with some more natural options like honey, dates, agave and then cut down slowly. Try a piece of fruit, frozen or fresh( 2 cups/ day). Once you get off the sugar train you will be surprised how sweet mother natures sugar can be and how healthy you will start to feel and look ( inside and out).
HYDRATION
Yes, I know you have heard this a million times but to doesn’t get old or out of date. Property hydrating gives you more energy, improves your brain performance ( just a 2% loss can affect memory, mood and concentration), creates digestive happiness ( good bye irregular bowels, gas, bloat, heart burn ), weight loss, decreased joint pain, detoxifies , heart healthy, and regulates your internal temperature. Drink up at least 8 glasses a day or 1/3 rd of your body weight in ounces! ie: 150 lbs would mean 50 Oz of water/ day.
CHEW YOUR FOOD
Chewing your food slowly and mindfully allows you to enjoy your food and helps prevent one from eating more than necessary. It allows you to break down food so the nutrients and enzymes can be utilized right away (digestion actually starts in the mouth while chewing). And when this process works the way it should that means better digestion, absorption, and a happier tummy!
Health and happiness,
Lisa