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10 Tips To Make Healthy Eating A Habit

10 Tips To Make Healthy Eating A Habit

The weight-loss landscape is changing. No longer are fad diets as attractive as a healthy lifestyle of balance through eating healthy, moderate exercise and mental wellbeing. Eating healthy contributes to weight loss, bolsters your body’s immunity against disease, and even enhances your mood and overall wellbeing.

While that sounds great, eating healthy works best if it can be worked into our busy schedules and habits. Here are 10 simple ways to weave healthy eating habits into your life.

1. Swap processed food for fresh food

When you’re tired, it’s easy to reach for that can of soup for a quick fix. However, processed foods include unnecessary ingredients like sugars, “unhealthy” fats , high sodium content and preservatives making them high energy, high calorie meals that pack on the pounds. Whole, fresh foods give your body nutrients without the high caloric baggage.

Start with 2-3 cooked meals a week to get in the groove and always keep a few veggies and fresh meats around for healthy alternatives to canned foods.

  • Grocery Tip: Replace processed foods with healthier substitutes when you’re grocery shopping. Shop around the perimeter of the grocery store (where all the fresh foods are) and avoid the aisles (with processed foods) as much as possible.
  • Cooking Tip: Bookmark some quick-and-easy recipes for inspiration so you’re not struggling to figure it out when you’re famished after a long day.

“My two rules of cooking: keep it fresh and keep it simple” – chef Mike Isabella

2. Eat a high-protein breakfast

Starting the day with carbs (like bread, potatoes, pancakes) may give you an instant energy boost but beware of that inevitable sugar crash that makes you want to eat more as the day wears on. A breakfast that’s rich in proteins (like eggs) on the other hand maintains your insulin level so you burn sugar slowly for a stable energy output throughout your day. You’ll feel satiated and won’t be reaching for unhealthy snacks as much.

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eggs for breakfast

    Baked, scrambled, boiled, poached or so many other interesting ways, eggs are a great way to get your protein for the day. If you’re in a rush, you can always consider a quick Greek yogurt parfait or low fat cheeses.

    Quick Parfait Recipe

    • In a to-go container (or cup), mix 1/2 cup Greek yogurt with a couple of drops of vanilla essence
    • Layer with berries (strawberries, blueberries and any other you might have)
    • Add a layer of granola with a couple of nuts or raisins and you have a delicious parfait-to-go

    3. Eat smaller portions more often

    “I believe in eating smaller meals more often throughout the day to keep the metabolism going.”  – chef Todd English

    This one is all about energy management. When you eat a large meal, your digestive system is overburdened leading to bloating. Your body is further conditioned to store energy as fat. Plus you’ll be craving more sugar.

    So eat smaller portions more often.

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    Lunch tip: Break your lunch into two parts. Perhaps eat a piece of the sandwich and finish it 2 hours later.

    Dinner tip: Break it up. Eat a small dinner early and snack on yogurt or fruit with cereal a couple of hours later.

    4. Eat smart – Make healthy substitutions

    Heating healthy should never mean having to give up eating what you like. If that were the case, it would be a difficult habit to cultivate. Make healthy substitutions where you can instead.

    healthy-substitutions

      Healthy substitution tips

      • Swap mayo out for mustard
      • Swap a side of fries out for a side of veggies. Spice them up with a bit of lemon, salt and pepper.
      • Move from frying your food to broiling, grilling or baking
      • Swap white bread out for whole grain bread
      • Swap ground meats out for leaner options , better yet – fish or white meats

      5. Get your vitamin D

      Whether it’s our collective lifestyle or the choice of foods, the number of people with vitamin D deficiency has been growing. Vitamin D balances your hunger hormones (insulin and gherlin) and boosts your happy hormone (seratonin) with the combined effect of reducing those sugar cravings and keeping you from reaching out for unhealthy snacks. So get more vitamin D in your body.

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      Vitamin D sources

      • Even 30 minutes of time in the sun everyday can help boost vitamin D levels
      • Fatty fish (salmon, trout, tuna, mackerel) is high in vitamin D so include fish in your food weekly
      • Vegan? Then make mushrooms a staple at home especially Portobello, or try fortified juices or suppliments

      6. Snack healthy too

      It’s unreasonable to stop snacking entirely. So snack healthy. Instead of reaching out for fried or processed sugary snacks, make yourself a delicious snack treat with tasty fruit and nuts and maybe even a little granola. Make this the night before and pre-pack it so you don’t forget it in your morning rush.

      Healthy snack pack recipe

      • Nuts: 1/4 cup almonds, 1/4 cup chopped walnuts
      • Fruit: 1/4 cup dried raisins, 1/4 cup berries (cranberries, blue berries strawberries)
      • Toss mix and put away. Amp it up with 1/2 a fresh cut banana when you’re snacking

      7. Make healthy taste good!

      We often associate healthy with tasteless and boring. And we couldn’t be more wrong. There are so many ways to flavour healthy foods so they leave you wanting more. Think spices, peppers and garnishes. Keep a few spices around and you can make any healthy meal taste good.

      spice-up-your-food

        Flavor tips

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        • Toss in some cumin, paprika and turmeric when sautéing a couple of veggies to add flavour
        • Consider basting fish with garlic, lemon juice and hot pepper like Habanero
        • Garnish your stews with chopped cilantro
        • Amp up those vegetable soups with a touch of lemon or orange zest
        • Not adventurous enough? Try one of these yummy curries and you will be looking forward to eating healthy every day!

        8. Eat all the colours of the rainbow – Veggies

        Vegetables are good but getting a full palette of veggies of all colours is even better. Aside from vitamins, minerals and fiber veggies also give your body phytonutrients to naturally reduce those cravings for unhealthy foods. If veggies are not part of your regular diet, then make small changes slowly. Start be including a veggies in a side or salad. Or make one meal a veggie meal. Try a different veggie every day or even every other day.

        Cooking tip: Salads are the easiest way to get your veggies and cost very little prep time. Toss your veggies and try healthy salad dressing options to keep the taste without the calories. If salads are not for you, then try these delicious alternatives.

        9. Drink lots of water during your meal

        Drinking water with your meal will help with weight loss because it replaces sugary high-caloric drinks like soda or juice. Secondly, drinking a couple of glasses of water during your meals will help you from over eating. It’s an appetite suppressant. Water fills you up faster and keeps you from reaching for a second or third serving. So drink up and see the difference.

        10. Get some sleep

        Yes, you heard that right. How does sleep help you eat healthy? Actually, sleeping keeps you from eating unhealthy foods. Getting less that 7-8 hours of sleep a day can increase your sugar cravings. You’ll snack more and snack unhealthy. Sleep deprivation also slows down your body’s metabolism and causes you to burn less energy and store more fat. Sleeping is a healthy habit. Never feel guilty and get that much needed sleep for good health!

        sleep-is-good

          Conclusion

          The main takeaway here is that there are many ways in which you can tweak your habits to start eating healthy. Start slow and change one thing at a time. You won’t see changes overnight but keep it up and you will start to notice that these healthy habits lead to a healthier body and a happier you.

          Featured photo credit: pixabay via pixabay.com

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          Published on November 14, 2018

          Why You Suffer from Constant Fatigue and How to Deal with It

          Why You Suffer from Constant Fatigue and How to Deal with It

          With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

          For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

          In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

          Why Am I Feeling Fatigued?

          Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

          It can affect anyone, and most adults will experience fatigue at some point in their life. 

          For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

          Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

          Symptoms of Fatigue

          Fatigue can cause a vast range of physical, mental and emotional symptoms including:

          • chronic tiredness, exhaustion or sleepiness
          • mental blocks
          • lack of motivation
          • headache
          • dizziness
          • muscle weakness
          • slowed reflexes and responses
          • impaired decision-making and judgement
          • moodiness, such as irritability
          • impaired hand-to-eye coordination
          • reduced immune system function
          • blurry vision
          • short-term memory problems
          • poor concentration
          • reduced ability to pay attention to the situation at hand

          Causes of Fatigue

          The wide range of causes that can trigger fatigue include:

          • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
          • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
          • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
          • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

          Fatigue can also be caused by a number of factors working in combination.

          Medical Causes of Fatigue

          If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

          Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

          Anemia

          Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

          Having anemia may make you feel tired and weak.

          There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

          Chronic Fatigue Syndrome (CFS)

          Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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          This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

          Diabetes

          Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

          Sleep Apnea

          Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

          Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

          Thyroid disease

          An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

          Common lifestyle factors that can cause fatigue include:

          • Lack of sleep
          • Too much sleep 
          • Alcohol and drugs 
          • Sleep disturbances 
          • Lack of regular exercise and sedentary behaviour 
          • Poor diet 

          Common workplace issues that can cause fatigue include:

          • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
          • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
          • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
          • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

          Psychological Causes of Fatigue

          Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

          • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
          • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
          • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

          How to Tackle Constant Fatigue

          Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

          1. Tell The Truth

          Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

          To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

          Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

          The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

          One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

          • How you feel
          • What time of day it is
          • What may have contributed to your fatigue
          • How your mind and body reacts

          This analysis may help you identify, understand and then eliminate very specific causes.

          2. Reduce Your Commitments

          When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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          If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

          When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

          Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

          3. Get Clear On Your Priorities

          If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

          Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

          If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

          Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

          Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

          4. Express More Gratitude

          Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

          It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

          Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

          5. Focus On Yourself

          Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

          There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

          But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

          We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

          6. Set Aside Rest and Recovery Time

          Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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          Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

          The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

          Can you free yourself up completely from work and personal obligations to just rest and recover?

          7. Take a Power Nap

          When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

          Napping can improve learning, memory and boost your energy levels quickly.

          This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

          8. Take More Exercise

          The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

          Find something that fits into your life, be that walking, going to the gym, running or swimming. 

          The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

          You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

          9. Get More Quality Sleep

          To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

          Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

          My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

          10. Improve Your Diet

          Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

          Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

          On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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          To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

          Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

          Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

          11. Manage Your Stress Levels

          Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

          When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

          Identifying the causes of stress and then tackling the problems should be a priority. 

          My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

          12. Get Hydrated

          Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

          Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

          If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

          The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

          The Bottom Line

          These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

          If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

          Featured photo credit: Annie Spratt via unsplash.com

          Reference

          [1]Oxford English Dictionary: Definition of fatigue
          [2]NHS Choices: 10 Reasons for feeling tired
          [3]Verywellhealth: What is chronic fatigue syndrome
          [4]Everyday Health: Why does type 2 diabetes make you feel tired
          [5]Mayo Clinic: Sleep apnea
          [6]Harvard Health: The lowdown on thyroid slowdown

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