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How to Build Healthy Eating Habits and Make Them Stick

How to Build Healthy Eating Habits and Make Them Stick


    As a lifelong fitness enthusiast, I know the great importance of proper nutrition. Still being able to maintain a 30 inch waistline in my middle age, I think that I should have enough proven credibility to give you a few tips on how to build healthy eating habits and make them stick.

    Physical activity is only 50% of the overall health equation. The other 50% is nutrition. And without healthy eating habits, one will not be able to achieve good health and fitness.

    So it does depend on what you eat, and in this modern age of convenience and rushed daytime schedules, it’s easy to eat unhealthy. So here are some areas to consider that will help keep you on the right health track.

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    Educate Yourself On Food And Healthy Eating Habits

    In order to eat healthy, you have to understand which foods are actually healthy and which ones are not. Learn from reading nutrition books and websites. Maybe even consult a dietician to get you started.

    Quite often, convenient foods are laced with too much salt, sugar and other ingredients, which are not considered healthy. These ingredients can often be hidden, so it is important as part of your education to learn to read food labels while at the grocer.

    Learn what ingredients to avoid, as major components are usually listed first in the food labels. Also verify and compare fat contents since many food items — which are promoted as ‘low fat’ or ‘low calorie’ — might very well still be quite high in fat. Being educated on what is contained within various types of food will help you weed out much of the unhealthy food you otherwise might end up eating.

    Learn To Substitute Foods And Ingredients

    In the old days, healthy eating meant a diet of bland-tasting food. I still remember that veggie burger that tasted like cardboard.

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    Those days are thankfully gone as food technology has improved significantly. Many of the lower fat versions of food items (like cheese and frozen yogurt) taste just as good as their standard “full-fat” versions.

    One can also still cook great tasting food at home by simply substituting some of the ingredients. For example, use olive oil instead of butter for frying. Reduce salt by adding spices instead. Choose leaner cuts of meat and trim off visible fat before cooking. Something that I’ve done over the years is to drastically cut down on red meats at home and increase my intake of fish and poultry. By learning some great recipes with fish and poultry, I really don’t miss red meat all that much.

    One of the big areas to substitute is in snacking. Instead of candy bars or potato chips (or other junk food), try nuts or fruit. During the hot summers, I keep a supply of frozen grapes and if I feel the urge to nibble on something, I just grab one or two frozen grapes. Not only are these healthy, they are also refreshing during hot temperatures.

    Keep Related Goals In Mind

    In order to help you stick to healthy eating habits once you plan them, I find that it helps to keep related goals in mind. For example, each time I look in the mirror I make a point of looking at the condition of my abs. I want to maintain a half decent physical shape so what I see in the mirror is a constant reminder that I have to keep eating well.

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    When I see other people around my age group or even younger than me who are out of shape, I always observe that they are not eating healthy. They usually eat foods that are high in fat. Keeping observant with this helps me even more to keep away from bad eating habits since I don’t want to end up like those poor folks who have let themselves go in that department.

    Another goal that is more specific is that I want to be able to perform well on the ski slope during the winter and maintain my martial arts all year round. I can generally tie in my overall performance levels in these sports back to my diet as one of the elements required. See if there are any related activities that you want to do well that you can somehow relate back to nutrition. Then keeping this top of mind will help you steer clear of bad foods.

    After all, you don’t want to blame poor performance in your favorite activities partly on bad diet.

    Be Around Others Who Eat Healthy

    This last point is related to having others help you in your goals. Sometimes it’s hard to eat right when all of your friends, family members and co-workers eat unhealthy. So make sure that you spend time with other people who already eat well. This will help inspire you to eat healthy as well. You’re basically using teamwork to help you achieve the goal of eating healthy.

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    There’s really no magic in how to build healthy eating habits and make them stick. Good health is long term and the only way to achieve it is through all the little successes that add up when you have another healthy meal and finish another workout.

    Follow the above tips — as I do each and every day — during your meals and snack periods to ensure optimum health.

    (Photo credit: Woman Feeding Fresh Vegetables to Kids via Shutterstock)

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    Last Updated on June 24, 2019

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

    1. Cheesy Tortellini With Ground Beef

    Cheesy tortellini with ground beef

      This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

      2. Cranberry Pork Roast

      Cranberry pork roast

        Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

        3. Greens and Beans

        Greens and beans

          Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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          As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

          4. Chicken Curry

          Chicken curry

            That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

            5. Honey Sesame Chicken

            Honey sesame chicken

              Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

              6. Mushroom Spinach Stroganoff

              Mushroom spinach stroganoff

                In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                7. Stuffed Peppers

                Stuffed peppers

                  If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                  8. Cilantro and Lime Chicken

                  Cilantro and lime chicken

                    Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                    9. Beef Fajitas

                    Beef fajitas

                      This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                      The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                      10. Asian Chicken Lettuce Wraps

                      Asian chicken lettuce wraps

                        Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                        11. Hawaiian Chicken

                        Hawaiian chicken

                          This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                          12. Beef and Barley Stew

                          Beef and barley stewd

                            Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                            13. Meatball Soup

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                            Meatball soup

                              This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                              14. Turkey Black Bean Chili

                              Turkey black bean chili

                                Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                15. Ham and Pinto Bean Soup

                                Ham and pinto bean soup

                                  What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                  Conclusion

                                  With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                  This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                  Featured photo credit: Google via bettycrocker.com

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