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Transform Your Life In 2 Weeks: 14 Simple Things To Do That Will Make You Healthier And Happier

Transform Your Life In 2 Weeks: 14 Simple Things To Do That Will Make You Healthier And Happier

Have you noticed that your quick fixes or diets don’t last very long and you end up going back to your old ways?  That’s because we are creatures of habit and in order to see long lasting positive changes in our lives we need to work on improving our habits one at a time.  Achieving a healthier and happier life doesn’t have to be hard, overwhelming or something you do all at once.  Just take it one day and one habit at a time.

Here is my two week campaign to help you transform your life.  Some of the tasks you may find easy, others you may find challenging and that’s ok.  The next two weeks are about you.  Start with day one and stay on day one as long as you need to; as long as it takes for you to make it something that you do habitually.  I’d love to hear how you go with this and what positive changes it makes in your life.

Day 1:  Drink more water

Would you car for a....

    Our bodies need water to function properly and because we can’t store water we need to drink it every day.  Water is needed for most of our body functions  and the general consensus is that the average adult should be drinking at least two liter of water each day (eight glasses each of 8 oz (= 240 ml) every 24 hours).  However, there is not one size fits all when it comes to the amount needed.  Aim for two liters a day and if you still feel thirsty drink more, if you don’t drink a little less.  You just have to listen to your body and drink accordingly.

    Day 2: Rethink your drink

    rethink your drink

      This one should be a little easier now that you have increased your water intake.  The next time you pick up a drink I want you to ask yourself – is this good for me?  Sugary beverages are high in kilojoules with no other essential nutrients and regular consumption may lead to weight gain, obesity, reduced bone strength and tooth decay. Try drinking water or green tea instead.  Green tea can potentially protect you against heart disease while coffee (no more than four per day) may help protect against type 2 diabetes.

      Day 3:  Eat mindfully

      Close Up Of Woman Eating handful Of Almonds

        It’s time to stop eating on the run, in the car, while watching television and with little attention to what you are actually putting in your mouth.  From now on, I want you to be mindful of what you are eating.  Ask yourself – will this food give my body the nourishment and nutrients it needs? Also, start practicing the following: eat only when you are hungry, stop eating when you are full and slow it down.  Digestion begins in your mouth, so the more chewing you do (approx. 20 times before swallowing) the happier and more grateful your tummy and intestines will be later.

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        Day 4:  Get the right amount of sleep

          “From serotonin production to blood sugar management, immunity, and heart health, sleep impacts every aspect of your health.”  Dr. Frank Lipman

          We all know how important it is to get enough sleep and just how cruddy we feel when we don’t.  Research suggests that the ideal amount of sleep may be seven hours a night although some people may need more.  Again, it’s about listening to your body and making note of the amount of sleep that makes you feel at your best.  Then when you figure out the ideal amount, stick to it and resist the temptation to oversleep.

          Day 5: Stop buying junk food

          stop buying junk food

            It’s pretty hard to resist the temptation of your favorite junk food when it’s staring you right in the face.  “One little bite can’t hurt.” Next thing you know, you’ve downed a whole packet of chips, block of chocolate or half a tub of ice-cream.  I get it; it’s delicious!  But doing this regularly is not helping that healthy diet of yours. So avoid the temptation and just stop buying it.  Get rid of everything that is sugary, fatty, greasy and salty.  Clean out your pantry and fridge and avoid even going down those aisles at the grocery store.

            Day 6: Ditch the low-fat, no fat products

            ditch low fat products

              Shira Lenchewski, RD, summed this one up much better than I can:

              “One of the most pervasive food myths is the idea that consuming dietary fat makes you fat. But truthfully, consuming any macronutrient (meaning carbohydrate, protein or fat) in excess will result in weight gain.  The fact is, fat adds flavor, and when it’s removed, sweeteners and artificial flavors are typically added in its place. And trust me: that is not a good thing!”

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              I would pick fat over sweeteners and artificial flavors any day.

              Day 7:  Practice some self-love

              You made it to day seven!  That calls for some serious appreciation and self-love.  Changing our bad habits is a tough gig and if you have been sticking to the above I’m guessing you’ve been working pretty hard.  So today is about taking some time out for yourself.  Do something that makes you happy and / or practice some of these self-love techniques.  Be proud of yourself and what you have achieved so far!  You’re halfway there :)

              Day 8: Cut down your sugar intake

              cut down on sugar

                We’ve already worked on cutting down the sugary beverages but now it’s time to cut back in other areas. I know this can be a big challenge for some but I’m not asking you to go Sarah Wilson on me, I’m just suggesting you cut back on the amount of sugar you are consuming each day little by little.  There are a ton of studies, research and opinions out there about why too much sugar is bad for your health (you can check a few out here and here).  In my opinion too much of anything is bad for your health.  It’s all about moderation.

                Day 9: Add more fruit and veggies to your diet

                fruit and veges

                  You know that eating more fruit and vegetables will improve your health. So what’s stopping you?  Today I want you to make a list of the different fruit and vegetables you like eating and how you plan to add more of them into your diet. Some tips: keep ready to eat fruit where you can see it, work out ways to make fruit and vegetables a part of every meal or snack, buy in season products, purchase a little bit at a time so it doesn’t go to waste and most importantly, enjoy the benefits you will see and feel when you start incorporating more of these foods into your diet.

                  Day 10: Try some protein in the morning

                  try some protein

                    Contrary to popular belief, current research has shown that weightloss may not necessarily occur by eating breakfast which has sometimes been thought of as “The most important meal of the day.”  I find that eating a healthy protein breakfast helps to control my appetite and gives me a clear mind.

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                     “High-protein breakfasts reduce the amount of ghrelin — a hormone that stimulates a feeling of hunger — in the bloodstream more effectively than do high-carb breakfasts.” Institute of Food Technologists

                    I encourage to just give it a go.  Try eating protein (eggs, greek yoghurt and fruit, oats, meat) and see how you feel afterwards.  Then the next day compare this feeling to your usual breakfast routine.  I think you will be surprised to see the difference.  Just make sure when you make over your breakfast routine, you avoid high sugar and processed cereals, they really aren’t doing your body any favors.

                    Day 11: Change your toothbrush head

                    change your toothbrush head

                      The American Dental Association recommends replacing the head of your electric toothbrush or your regular toothbrush every three to four months.  Your toothbrush is home to microorganisms from your mouth and also the environment where it’s stored.  Changing your toothbrush regularly will decrease the number of bacteria you are exposed to and ensure your teeth are always cleaned well.

                      Day 12:  Sneak exercise into your day

                      sneak in exercise

                        It’s time to get that gorgeous body of yours moving; no excuses.  You know what you need to do, you just have to make the commitment and do it.  Here are a few ideas on how you can sneak exercise into your day:

                        • Always take the stairs.
                        • Do 20 squats when you’re done in the bathroom.
                        • Use your lunchbreak to go for a walk outside.
                        • Park your car a little further away from work and enjoy the walk.
                        • Before sitting on the couch at night do 25 jumping jacks, 25 pushups, 25 crunches and 25 squats.
                        • Dance while your cooking, cleaning, working, whatever. Yes you may look a little weird but who cares, get a bit silly and have fun.
                        • Google the ridiculous amount of at home work outs that are free on Youtube

                        Day 13: Meal prep

                        meal prep

                          “By failing to prepare, you are preparing to fail.” – Benjamin Franklin

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                          Meal prep is one of the best ways I know to keep your healthy diet on track.  When we have delicious healthy snacks and meals in the fridge or freezer ready to go, we are more likely to choose them rather than an easy option like takeaway.  My suggestion is to pick afternoon or a day each week that you dedicate to your meal prepping.  Get your recipes together, get the ingredients together and have a massive cook off.  You could prepare some salads, some vegetables that are ready to be cooked when you need them, fruit salad, boiled eggs, healthy treats, meals that you can eat this week or store in the freezer for when you need them.  Make it a habit to prep and I’m sure you will see the difference in your eating habits.

                          Day 14:  Find one thing to be grateful for every single day

                          gratitude

                            Happy people are not happy because everything is ALWAYS blissful and amazing in their life.  Happy people choose to be happy, they choose to look for the good in any situation, they choose to support themselves and they choose to make their happiness a priority in their lives.  So from now on, every single day I want you to find at least one thing you are grateful for.

                            “We only live once. We all have an expiration date after that we will never come again. I am not saying that to make you sad. I am saying that so you can cherish each moment in your life and be grateful that you are here and you are Special.” Pablo

                            Fourteen day challenge complete! Your next steps are to do a very big happy dance, practice some serious self-love and then work out what area of your life needs a little makeover next.  Keep going, you can do it and you deserve it!

                            Featured photo credit: bean bowl with poached egg-3/jules via flickr.com

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                            Last Updated on May 25, 2019

                            20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                            20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                            Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

                            It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

                            This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

                            Breakfast

                            1. Spiced Coconut Squash Breakfast Porridge

                            1

                              This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

                              2. Egg and Avocado Spaghetti Squash Boats

                              2

                                If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                                3. Spaghetti Squash Frittata for One

                                3

                                  This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                                  4. Ingredient Spaghetti Squash Brunch

                                  4

                                    It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                                    5. Spaghetti Squash Hash Browns

                                    5

                                      A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                                      Lunch

                                      6. Spaghetti Squash Chow Mein

                                      6

                                        Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                                        7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

                                        7

                                          This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                                           8. Spaghetti Squash with Mushrooms Parmesan

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                                          8

                                            Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                                             9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                                            9

                                              A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                                               10. Thai Peanut Spaghetti Squash

                                              10

                                                Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                                Dinner

                                                11. Spaghetti Squash Comfort Bowl

                                                11

                                                  This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                                  12. Spaghetti Squash Crust Pizza

                                                  12

                                                    As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                                    13. Spaghetti Squash Fried Rice

                                                    13

                                                      Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                                       14. Roasted Garlic Spaghetti Squash Lasagna Boats

                                                      14

                                                        If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                                        15. Chicken Enchilada Stuffed Spaghetti Squash

                                                        15

                                                          This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                                          Dessert

                                                          16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                                          16

                                                            If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                                            17. Spaghetti Squash Coconut Custard Pie

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                                                            17

                                                              With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                                               18. Spaghetti Squash Cake With Cream Cheese Glaze

                                                              18

                                                                This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                                 19. Spaghetti Squash Kheer

                                                                19

                                                                  Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                                   20. Cinnamon Spice Spaghetti Squash Cake

                                                                  20

                                                                    By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                                    Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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