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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 February 17, 2020

          5 Reasons Why You Should Always Be Who You Are

          5 Reasons Why You Should Always Be Who You Are

          When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

          When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

          So how to be who you are and always be yourself?

          “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

          You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

          Why should you always be yourself? Because you will:

          1. Live in Alignment With Your Values and Beliefs

          Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

          When you know your values and why you do what you do, you will live according to your own values and beliefs.

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          2. Establish Your Own Identity

          When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

          There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

          3. Build Courage

          It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

          It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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          4. Establish Boundaries

          When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

          But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

          Create and establish your boundaries.

          5. Find Focus and Direction

          When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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          When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

          No matter what you experience in life, the only person that will always remain constant is you.

          More Tips about Staying True to Yourself

          Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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