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For Busy People: 20 Must-Have Healthy Foods In Your Fridge

For Busy People: 20 Must-Have Healthy Foods In Your Fridge

Does your fridge need a makeover? When you’re tired, short on time, or just plain hungry, having healthy food in your fridge can make junk food cravings vanish instantly. Keeping these 20 must-have healthy foods in your fridge can ensure your body gets the needed nutrients without the gratuitous calories.

1. Eggs

eggs-healthy-breakfast

    Eggs are an excellent breakfast choice and are a go-to source of high-quality protein, nutrients and vitamins. If you’re in a hurry or relaxing at home, eggs are a great way to enjoy your breakfast without feeling bloated or unhealthy. (Sorry waffles!!)

    Plus, they’re inexpensive and filling. If you like a sweeter version, I like to add a dash of cinnamon and vanilla extract to my scrambled eggs! (Like French toast without the bread and sugar!)

    2. Chicken and Lean Meat

    chicken-healthy-dinner

      What is considered “lean meat”? Lean meats are relatively low in fat and are usually skinless. Chicken and other lean meats are essential healthy foods to keep around as they can make a main course pop with just the right ingredients. In a pinch, mix chicken, stir-fried veggies, and soy sauce for a healthier version of take-out.

      3. Apples

      healthiest-foods-for-your-fridge

        What better breakfast, snack, or dessert than a succulent, crisp apple? Not only are apples fiber-laden, but they’re great for helping people lose weight. Try slicing an apple up and tossing it in your morning oatmeal with a dash of cinnamon. You can find a ton of creative recipes, or enjoy them straight out of the fridge!

        4. Yogurt

        greek yogurt-healthy-foods

          Now, before you grab that 200-calorie topping-heavy yogurt with loaded sugars (artificial or not), stop! The best type of yogurt to eat is plain Greek yogurt with added toppings like fruit, nuts, seeds, or a drizzle of honey. (Greek yogurt also makes a great substitution for mayo in chicken salad!) Greek yogurt makes for a satisfying dessert, breakfast, snack — or even dinner!

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          5. Cheese

          cheese-healthy-food

            Cheese lovers, rejoice! Yes, cheese can be a healthy food! You just have to watch your proportions. Low-fat, part-skim string cheese and shredded cheeses are a delicious addition that can add a huge flavor punch to many recipes or on their own (String cheese is my go-to lunch snack; I’m still a child at heart!). Just be sure to eat sparingly — (I know, it’s hard) as cheese can add a lot of fat and sodium to your diet before you can even think to drop the cracker. Treat yourself to a better-quality cheese so you’ll not feel the urge to overindulge.

            heathy-foods

               6. Organic Lunch Meat

              Lunch meat is the traditional work lunch staple, right? But it’s just a grab-and-go food, right? Well, yes, but that doesn’t mean it can’t be one of the healthy foods kept in your fridge. It all comes down to which lunch meat you’re purchasing.

              By purchasing good-quality meats that are grass-fed and/or certified organic, and avoiding harmful ingredients such as aspartame, corn syrup, and sodium nitrate, you’re able to brown-bag your lunch without having to worry that your meal is unhealthy. Add a handful of greens, mozzarella, and tomatoes on whole grain bread for a filling and healthy afternoon choice.

              7. Staple Vegetables (Pre-Cut)

              health-benefits-veggies

                Vegetables are delicious — yes, I said it. I love pairing baby carrots with peanut butter, hummus, or even shredded in my oatmeal. Oatmeal + raisins + carrots = The carrot cake of oatmeal! You can have a whole lot of fun with vegetables; try pairing pre-cut veggies including cucumbers, peppers, and broccoli with your favorite healthy spread. Just avoid the cream-heavy ranch dressings and other sugar-laden dressings.

                8. Hummus

                health-benefits-hummus

                  Hummus, a combination of chickpeas, olive oil, garlic, lemon juice and tahini, provides your body with protein and a number of vitamin and minerals. Perfect as a sandwich spread, vegetable dip, or even on pita by itself, hummus is healthy, packed with vitamins, and tasty.

                  9. Nut Butters

                  health-benefits-almonds

                    Often nut butters can get a bad reputation for being nothing but a dessert addition or a sugar-filled snack — but what’s the difference between nut butters and plain old mixed nuts? The added sugar/salt many brands contain. Try buying nut butters without added sugar, salt, oils, or nonsensical chemicals. If you want a little sweetness, try pairing your nut butter with a little drizzle of honey, bananas, or any other sweet fruit. (Peanut butter and strawberry sandwich, anyone?)

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                    10. Mixed Greens

                    mixed greens health benefits

                      Mixed greens, including spinach, romaine lettuce, and kale are perfectly paired with any course of the day and we don’t need to remind you of the whole array of health benefits in your greens. In fact, spinach, a versatile green, is low in fat, high in niacin, zinc, protein, fiber, and a whole variety of vitamins.

                      For lunch or dinner, try adding grilled chicken strips, cut-up veggies and a sprinkle of olive oil and vinegar to salad greens for a heart-healthy, filling meal. For breakfast, try making a frittata with eggs, spinach, and your favorite other veggies/toppings. (Yes, you can even add some cheese!) If you like smoothies, add a handful of spinach or kale to your favorite smoothie, and you won’t even notice the taste of greens.

                      11. Onions

                      oniond

                        Don’t cry, onions are good for you! Onions are a very good source of vitamin C, B6, calcium and fiber. Plus, they contain good amounts of folic acid, vitamin B1 and K.

                        High in beneficial polyphenols, which play an important role in preventing and also reducing the progression of diabetes, cancer, and cardiovascular diseases, onions are a necessity for every fridge.

                        For a quick and tasty meal, sauté onions with Brussels sprouts, mushrooms, and ground chicken, and you’ll have a dinner with lots of leftovers.

                        12. Lemons and Limes

                        healthy-foods-lemons

                          But, what can I really do with lemons/limes, you may ask? A whole lot! Lemons and limes are actually great ways to add flavor to your otherwise bland water.They are both excellent sources of vitamin C, B6, potassium, and folate. Plus, if you’re a seafood/poultry lover, add a sprinkle of lime/lemon juice over your food before cooking. Voila!

                          13. Plant-Based Milk

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                          healthy-foods-almond-milks

                            Plant-based milks, whether almond, soy, rice, cashew, hemp, or rice milk, are a kitchen staples that add a huge burst of flavor to any meal. (Did you know an ounce of almonds provides 3.5 grams of fiber and 6 grams of protein?)

                            Plant-based milks can be used in a variety of simple or complex recipes and also as a go-to for breakfast cereals, oatmeal, and smoothies. If you want a healthier version of ice cream, try pureeing frozen bananas, honey, and almond milk. You’ll forget all about the heavy milk and cream of normal ice cream.

                            14. Fresh Herbs

                            herbs

                              Put that salt down! Fresh herbs add flavor and freshness to nearly every recipe and most herbs and spices also contain more disease-fighting antioxidants than many fruits and vegetables.

                              Try adding parsley, thyme, sage, dill, and rosemary to your favorite dishes, such as chicken, eggs, and pasta dishes.

                              15. Salsa

                              healthy-food-tomatoes

                                Tomatoes are an excellent source of vitamin C and can also help combat free radicals known to cause cancer. Good-quality salsa can be an excellent addition to handmade tortilla chips, burritos, tacos, and quesadillas.

                                16. Avocados

                                healthy-foods-avocado

                                  Avocados are not only packed with dietary fiber, potassium, vitamin C, and healthy fats (yes, the good kind), but they’re exceptional as a sandwich spread, partner in your guacamole, or on their own with a little salt and pepper.

                                  17. Whole Grains

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                                  healthy-foods-oatmeal

                                    By whole grains, we’re not talking multi-grain; we’re talking whole grains, as in, in contains the entire part of the grain, like oatmeal, quinoa, or brown rice. If you think grains are bland on their own, you can add so much to them to spice them up! Take oatmeal for example: A little bit of plant-based milk, some mixed nuts, dried fruit, and a dash of cinnamon and vanilla extract will make your morning a breeze!

                                    18. Hot Sauce

                                    healthy-foods-hot-sauce

                                      Hot sauce adds a powerful kick to many dishes and offers a boost of vitamin C and capsaicin, found in hot peppers. Aside from the spicy flavor in hot sauce, vitamin C and capsaicin have both been known to assist in boosting your metabolism. For the healthiest option, find an oil-free brand with minimal ingredients, such as chili peppers and vinegar and add it to your shrimp and tomato dish for a healthier version of shrimp creole.

                                      19. Fish

                                      salmon

                                        Many types of fish are high in protein, low in fat, and chock-full of health benefits, including salmon and cod.

                                        Broil it and eat it as your main dish with a little bit salsa on top, or grill on your stovetop with a blend of mixed veggies.

                                        20. Leftovers

                                        chicken skewers

                                          This one may not be classified as a certain “food item,” but leftovers are great for keeping prepared healthy foods around throughout the week.

                                          On Sunday nights, try and prepare a huge meal which can double as weekday dinners and even as tupperware-friendly lunch dishes for work.

                                          Featured photo credit: Zlatko Unger via albumarium.com

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                                          Last Updated on May 28, 2020

                                          How to Overcome Boredom

                                          How to Overcome Boredom

                                          Have you ever been bored? Restless? Fidgety? In need of some inspiration?

                                          I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

                                          If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

                                          What is Boredom?

                                          We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

                                          You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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                                          It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

                                          If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

                                          When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

                                          Sometimes It’s Good to Be Bored

                                          If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

                                          Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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                                          Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

                                          In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

                                          It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

                                          Who knows, maybe ‘boredom’ is actually good for us?

                                          Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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                                          In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

                                          3-Step Strategy to Overcome Boredom

                                          1. Get Focused

                                          Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

                                          You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

                                          Here are a few ideas:

                                          • Spend some time in quiet contemplation considering what’s important to you.
                                          • Start that creative project you’ve been talking about for the last few weeks.
                                          • Brainstorm: think of some ideas for new innovative products or businesses.

                                          2. Kill Procrastination

                                          Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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                                          So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

                                          Here are some ideas:

                                          • Do some exercise.
                                          • Read a book.
                                          • Learn something new.
                                          • Call a friend.
                                          • Get creative (draw, paint, sculpt, create music, write).
                                          • Do a spring cleaning.
                                          • Wash the car.
                                          • Renovate the house.
                                          • Re-arrange the furniture.
                                          • Write your shopping list.
                                          • Water the plants.
                                          • Walk the dog.
                                          • Sort out your mail & email.
                                          • De-clutter (clear out that wardrobe).

                                          3. Enjoy Boredom

                                          If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

                                          Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

                                          So, take some time to relax. You never know, you might even like it.

                                          Final Thoughts

                                          Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

                                          More Tips on Overcoming Boredom

                                          Featured photo credit: Johnny Cohen via unsplash.com

                                          Reference

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