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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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          Last Updated on May 22, 2019

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

          One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

          In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

          Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

          1. Cat Camel Stretch

          Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

          Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

          Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

          Here’s a video to guide you through:

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          2. Go for a Walk or a Run

          This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

          Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

          The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

          Also, you are helping your heart to stay healthy and keeping your blood pressure low.

          Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

          3. Jumping Jacks

          Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

          Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

          4. Abductor Side Lifts

          Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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          Do about 10 to 15 raises for each side like this:

          5. Balancing Table Pose

          This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

          Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

          ablab

            6. Leg Squats

            Not just legs are involved but also hips and knees.

            Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

            The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

            7. Push Ups

            You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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            An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

            Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

            This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

            8. Bicycle Crunches

            There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

            Watch the video to see how this is done correctly:

            9. Lunges

            Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

            Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

            This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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            10. Bicep Curls

            You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

            Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

            Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

            Here’re some important notes before you start doing this exercise:

            Try to do one or two sets of about ten repetitions for each arm and then switch arms.

            These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

            You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

            Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

            More Articles About Exercises for Beginners

            Featured photo credit: Unsplash via unsplash.com

            Reference

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