Does the idea of eating healthier make you panic?
Is your first thought that you need to buy special food and completely change your lifestyle?
Well, here are seven tips you can incorporate today without ever setting foot in the grocery store or cracking open a cookbook.
Eating better is something EVERYONE can do to improve their health. And it doesn’t have to be time consuming, difficult, or stressful.
Try these seven easy steps to improving your diet, right now:
I don’t care if you are in a hurry, EAT BREAKFAST. Skipping meals is one of those dietary pitfalls most folks indulge in. We don’t have time. We’re hoarding calories for dinner. We have a meeting. Stop making excuses for not taking care of yourself.
Spreading your intake out over the course of the day will keep you properly fueled, prevent you from overindulging, and keep your metabolism working at peak form. Don’t make your body guess when you will feed it again....
Eating right starts with a successful trip to the grocery store. If you don’t have the right ingredients for a healthy meal, or buy too much junk food, eating healthy can be tough. With a few easy strategies, however, you can change your grocery shopping for the better.
Before you even set foot in the grocery store, plan out the meals you want to make for the week and base your shopping list on this meal plan. Search for coupons and sale items that match up with your list to save some money.
When planning your meals and shopping list, make sure that you have a good mix of the food groups. In general, focus on buying mainly fruits, vegetables, dairy, whole grains, lean meat and fish, nuts, and beans. Make sure you mix up the groceries you buy every week to give yourself some variety. An easy way to do this is to try one new fruit or vegetable every week.
Once you get to...
As you go through your clean eating journey, you will begin adding more meals and snacks to the mix, but don’t make it difficult in the beginning. If you want to be successful and live a cleaner lifestyle, then it should start simple. Here are some meal ideas when you are just starting out with clean eating.
Before getting into the meal ideas, it helps to know what to include in each of your meals and snacks. This includes breakfast, lunch, dinner, snacks between meals, and any desserts you want to enjoy. For clean eating and to stay full, you want to be sure you have carbohydrates and protein with every meal. These together provide enough energy for your day and ensure you are getting the nutrients you need. You should also add some healthy fats to as many meals as you can.
If you are new to meal planning, here is a simple formula:
1 protein + 1 carbohydrate + 1 fruit or vegetable + 1 healthy fat
In an effort to find out what healthy eating is all about, you’ve no doubt searched for which foods are good for your health and which ones you should avoid. However, even with all of this knowledge and your willingness to change, you’re still struggling to develop and maintain healthy eating habits. The reason for this is that any healthy eating knowledge is worthless without the right mindset. This post will discuss how you can get into the right frame of mind and start easily integrating healthy foods into your diet with five simple but effective mental habits.
Wake up each morning with one thought in mind – a healthy eating habit that you want to achieve by the end of the day. This can be anything from drinking eight glasses of water to replacing an unhealthy meal with a healthy one. When you practice doing this daily, you’ll find that your healthy eating habits become very easy to maintain. This then allows you to...
Smoothies are a wonderful addition to meals and snacks when you are eating clean. You can have smoothie during any time of the day, from breakfast to a post-workout snack, and there is an endless amount of combinations. Take a look at some of these easy smoothie tips and some ideas for putting it all together.
Before starting, here is an easy formula for putting your smoothie together:
Frozen banana or ice + fruit + greens (optional) + yogurt + liquid + optional flavorings
This is a really simple formula that will help you when creating your own smoothies. Of course, there are many variations on this as not all smoothies need yogurt and you may have just fruit and juice in your smoothie. However, this works great when you really aren’t sure what kind of smoothie you want to make.
A green smoothie is ideal for clean eating if the smoothie is replacing a meal because it helps to give you more fiber, increases the...
There is nothing as frustrating as trying everything you know to do to keep your immune system boosted. You try superfoods, supplements, new exercise routines, and more only to end up getting sick. This may have you wondering what it is that is affecting your immune system from functioning properly. Here are a few of the options you should consider.
One of the first things that could be affecting your immune system is stress. You may think that you don't have that much stress in your life and that you have it all covered. What you may be overlooking are the daily stresses that can build into one major stress-filled reaction causing your immune system to be less effective. This stress can come from working through a chaotic daily schedule that has you going non-stop, trying to maintain a large to-do list, or from dealing with the issues of other people in your home and family. Try journaling to help flesh out the stressors that could be in your life, that...
Many of us struggle to get an adequate amount of sleep every night. Did you know that the average adult needs between 7-9 hours of sleep every night? If you’re barely getting 7 hours of undisturbed sleep daily, a slight adjustment to your schedule might be necessary.
Without enough sleep, your body and brain are in overdrive. You’re not performing at your best, and this can lead to mistakes in your personal and professional life. If you are unable to get between 7 and 9 hours of sleep daily, try to take a midday nap. Ideally, your best sleep is continuous and for over 7 hours.
Depriving your body of sleep can lead to severe health problems in the short and long term such as obesity, high blood pressure, and diabetes. When you sleep, your body is in “healing mode." Not getting enough sleep shortens the time your body is actively working to repair the blood vessels and replenish its energy.
If you're like a lot of people, then you might not really have a nightly routine. However, changing your habits at bedtime can have a major positive impact on your life. These are a few changes that you may want to make for better overall health.
First of all, it's important to get into the habit of going to bed at the same time every night. Even though you might want to stay up late when you're binge-watching something on Netflix or when you don't have to go to work the next day, this can make it difficult for you to go to sleep at a normal time the rest of the week. Choosing a bedtime that will allow you to get at least seven hours of sleep each night is ideal and sticking to this bedtime every night can help you get adjusted to a good sleeping schedule.
If you're like a lot of people, you might like to play with your phone or surf the Web on your computer until you go to bed. However, the light that is emitted from...
The importance of good healthy eating habits can't be stressed enough. It’s through eating quality foods that you get to enjoy numerous health benefits including mental sharpness, a strong and healthy heart, overall wellness, and increased energy levels. However, to successfully develop good healthy eating habits, you need to gradually change your existing eating habits and not impose strict dietary limitations that deprive you of the foods you love. In this post, I'll provide you with a detailed action plan that explains how you can do just that in four simple steps.
In order to start eating healthier, you don’t have to instantly drop all of your current eating habits. Instead, use your current diet as the platform for making future healthy changes. Simply conduct a diet assessment to identify which healthy eating habits you should maintain and which poor eating habits need to be dropped. Write the healthy eating habits you...
Are you thinking about starting a ketogenic diet but don’t have enough information about it? This guide will help give you a rundown of the basics of a ketogenic diet so you can decide if this is your next step toward overall health.
A ketogenic diet is essentially a low-carb, high-fat diet that has myriad health benefits, from weight loss and appetite control to better maintenance of blood sugar levels. It may reverse the development of type 2 diabetes and helps control the onset of epileptic seizures.
The ketogenic diet, commonly known as “the keto,” is a very low-carb, high-fat diet. It involves a drastic reduction of carbohydrates, replacing them with high-fat foods. This reduction in carbs makes the body go into the metabolic state known as ketosis, hence the name. In ketosis, our body becomes more efficient at burning fat to release energy by turning fat cells into ketones in the liver, which are helpful for supplying energy to the brain. Ketogenic diets...