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7 Ways to Eat Healthier Without Changing Your Habits

7 Ways to Eat Healthier Without Changing Your Habits

Unless you spent the last few years outside of our solar system, you must have realized how our Western diet is causing an epidemic of obesity, along with other negative impacts on our health.

We all know we should exercise and eat healthy foods, but with today’s busy schedules, many people find it incredibly hard to take proper care of their diet. Too often, we end up with take-away fast food or random snacks from the vending machine.

Even if you can’t change your eating habits completely, you can make a few smart choices to get you started in moving towards eating better and more nutritious food.
We have listed seven easy decisions that you can make without committing to changing your eating habits; seven decisions that have a positive impact on your health, and overall well-being:

1. Replace juice from concentrate by fresh juice

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fresh juice

    If you buy juice from the grocery store, look in the fridges for the juice that is not made from concentrate. You will give yourself more vitamins and nutrients, and thus more energy by making this choice. Keep in mind that fresh juice lasts between 3 days (when containing berries) to a maximum 1 week (fresh orange juice) in your fridge.

    2. Ditch the sugary breakfast

    sugary breakfast

      When buying your breakfast cereal, turn the package around and quickly check the ingredients. If sugar, high-fructose corn syrup or a similar sweetener are among the first ingredients, don’t buy it. Try a cereal with more grains and less sugar instead.
      If you usually buy pre-packaged oatmeal, note that these contain lots of sugar and artificial flavoring as well. Buy regular oats, and add your own honey, cinnamon, raisins, nuts, etc. to it.

      3. Bring your own snacks to the office

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      nuts and dates

        Make sure you have something to snack on in your office, so that you can avoid expensive and unhealthy snacks from the vending machine. When shopping at the grocery store, simply get yourself some healthy items, and then store them in your office for whenever you need it. Fruits, nuts, dried fruits and baby carrots make great and energizing snacks to take to work.

        4. Bring your own lunch

        make own sandwitches

          Cook a little bit extra at dinner and take the leftovers to work for lunch. If you can’t heat food at your workplace, try to bring your own salad instead. Preparing a salad for the next day at home does not take more than 5 minutes: just toss some lettuce, raw veggies and a few toppings such as eggs, cheese, meat, or fish into a container. Don’t chop your tomato as it will make the lettuce soggy, and if you want to use dressing, take it in a separate little container.

          5. Make a batch of soup

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          a batch of soup

            A cup of soup before your meals tastes great, especially in the cold winter months. It also helps to fill you up before you reach out for the more caloric-rich foods on your dinner plate, and gives you an extra serving of vegetables.

            Soup lasts about a week when stored in a cool place (basement or fridge), and you can also freeze a few servings of your favorite soup.

            6. Check the labels of products

            200464106-001

              At the grocery store, make it a habit to turn your favourite products around so you can quickly look at the labels to check the ingredients. Use your common sense – if it contains ingredients that your great-grandmother wouldn’t recognize as food, then don’t put it in your mouth. Try to find a different option to replace your Frankenstein-food of preference.

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              7. Leave out the meat

              cut out meat

                A few times a week, skip the meat portion from your dinner plate and get an extra serving of vegetables instead. You will learn to appreciate different types of vegetables and ease your palate into recipes that contain more veggies and less meat. This tip will not only make your body happy, but also our planet, as the carbon footprint associated with eating meat is very large.

                Which easy and healthy choices do you make in your daily life? Have these helped you with easing into a better and healthier diet?

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                Last Updated on June 13, 2019

                5 Fixes For Common Sleep Issues All Couples Deal With

                5 Fixes For Common Sleep Issues All Couples Deal With

                Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

                You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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                1. Use a bigger mattress to sleep through movement

                It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

                Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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                2. Communicate about scheduling conflicts

                If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

                3. Don’t bring your technology to bed

                If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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                4. White noise and changing positions can silence snoring

                A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

                5. Use two blankets if one’s a blanket hog

                If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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                Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

                Featured photo credit: Becca Tapert via unsplash.com

                Reference

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