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4 Quick And Easy Tricks To Healthier Eating

4 Quick And Easy Tricks To Healthier Eating

Healthy eating doesn’t have to be difficult or time consuming. Today, let’s cover 4 quick and easy tricks to healthier eating: whether it’s switching up your usual breakfast meal, cutting something out of your daily diet, or starting your meal a certain way, these tricks will help you on your path to healthier eating.

If you aren’t sure why you should be eating healthier, consider watching some of these movies for motivation and additional information.

Healthier Eating with Smoothies

Drinking smoothies is a simple, easy way to consume more vitamins and minerals with little effort. Smoothies can be snacks or meal replacements, are fun to drink, and easy to take with you when you leave the house.

Start with a basic recipe:

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  • 1-2 cups water
  • 1/2 – 3/4 cup frozen fruit
  • 3 ice cubes

Now add and customize the smoothie to your tastes:

You can adjust the amount of fruit, depending on how sweet you want  your smoothie to be. Consider using some of the fruit superfoods in your smoothie for extra oomph. To replace a meal with a smoothie be sure to add a protein source: yogurt or protein powders are the most common sources.

Few of us consume the minimum 5 servings of vegetables a day: you can add 1-2 handfuls of green leafy vegetables to your smoothie to get a few servings in easily. Spinach, arugula, and kale are just a few of the many great choices out there. Experiment with combining the different fruits and leafy greens in your smoothie.

Add additional health foods to boost your drink, such as wheat germ or chia seeds. If you’d like to add certain vitamins to your diet, you can reference this vitamin cheat sheet to find out which foods have them.

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Find more smoothie recipes here.

Begin Meals With a Salad

Salads are quick and easy foods that really get you on the path to healthier eating. If you are already adding greens to your smoothie, you probably have a large bag of baby spinach in the fridge. Simply add 1-2 cups to a small plate, sprinkle with some slivered almonds and a few apple slices, and you have a great salad—just combine olive oil with a bit of balsamic vinegar for a quick and easy salad dressing to top it off.

If this seems too difficult, start with the prepared salad mixes at the store: there are many different options and flavor combinations available, and going this route is a great way to start eating good salads. Just be sure to go light on the dressing that comes with those mixes though: they tend to be really high in fat. Read this article for more tips on how to transition to salads.

Cut a Food Out of Your Diet for Healthier Eating

There are a number of foods that cause problems for many people. Cutting out just one of these foods might just make a huge change in your health and well-being, so choose just one of these foods and cut it out of your diet completely. Try this for 30 days and see if you feel better.

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  • Gluten
  • Dairy
  • Soy
  • Sugar and artificial sweeteners

Many people are sensitive to these foods because they have found their way into so many of the products available on grocery store shelves. We end up consuming them at every meal and don’t even realize that we’re doing so. Letting your body rest from these foods can give it the time it needs to heal, and to better handle that food in the future.

Soup’s On

Soup is one of the faster meal options around: it’s super-easy to pour some chicken broth in a pan and start adding cut up veggies, meats, and spices. Work from a recipe the first few times and then just start experimenting with your own flavor combinations.

Soup can be easily prepared the night before and then set to cook in the crock pot the next day. As the soup will slow-cook over the course of the day, it will allow the flavors to really come alive (and it’ll be ready for you when you get home with no additional work needed).

What changes will you make today to start eating healthier?

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Featured photo credit:  Organic apples in basket in summer grass. Fresh apples in nature via Shutterstock

 

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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