Do you struggle with eating healthy as much as I do? With numerous food choices and our fast paced lifestyle, it’s easy to see why. It’s not only a time thing but it’s a mental thing. Some of our favorite foods provide comfort when we’ve had a bad day, energy to get through the afternoon slump and add fun to our favorite celebrations. Food is go-to therapy for many of us.
How do we change? We know to do better, but why don’t we? Well because there’s Oreo’s, that’s why! Okay, maybe it’s not fair to blame Oreo’s for everyone’s unhealthy eating habits but you get the idea.
Healthy eating is a lifestyle we create. It’s not easy but it’s doable.
1) Start by creating awareness.
2) Make small changes.
3) Put it into action.
4) Seek advice or help when you need it.
We don’t have to give up foods we enjoy entirely, but we do have to make smarter choices. We do have to makes changes to keep our body healthy and functioning at an optimal level. Eating healthier allows you to look and feel your best and it’s also one of the best prevention methods for numerous health concerns and disease.
Seven Day Food Diary
Begin by keeping a food journal for seven days. This will create awareness as to what were putting in and it also makes you stop and think…do I really want to have to write that down? It’s a great tool. Try it. No excuses, we have phones with note pads and it will only take a few seconds. Record the time of day, the food and how it makes you feel. It can be as simple as 4:50pm, almonds, great. It will help keep you on track or get you back on track. To create change we must first be aware of what needs changing.
Start off your week by goal setting
Try picking 3 choices at the beginning of every week for the next three weeks. Making small changes adds up to lasting results. The choices below are some examples you can use, but I encourage you to come up with your own list and make it specific to your needs.
- Drink more water.
- Choose wheat instead of white.
- Add two vegetables to your dinner every night.
- Limit take-out to 2x a week, if any.
- Cut out sodas and yes, including diet.
- Cut out adding sugar to anything you consume.
- Cut back on salt.
- Cut out as many processed items from your diet as possible. Ex. Cookies, snacks, etc.
- Switch to fat free or low 1% milk
- Eat some seafood
- Add protein to every meal
Quick & Easy Recipes for Healthy Eating
Breakfast: Pineapple Smoothie
1 cup spinach
½ cup kale
½ cup almond milk
½ cup plain greek yogurt
½ cup frozen pineapple
Blend ingredients together and you have a healthy breakfast or lunch to go.
5 egg whites
½ cup of spinach, chopped
¼ cup of red onion, diced
¼ cup red peppers, diced
¼ cup green peppers, diced
1/4 cup green chilies, diced
1/2 cup tomatoes, diced
1/2 cup of feta cheese
1/8 tsp of Mrs. Dash extra spicy seasoning
Mix it all together, bake in a pie dish or 8×8 pan at 350 for 45 minutes.
4-5 thinly sliced boneless chicken breast
1 cup strawberries, diced
1 cup pineapple, diced
3-4 tablespoons chopped mint leaves
3-4 tablespoons chopped cilantro leaves
1 teaspoon of sugar
1/8 teaspoon of Mrs. Dash spicy extra seasoning
1 medium lemon
Prepare chicken by salting, peppering and sprinkling some of Ms. Dash spicy extra seasoning. While chicken is baking prepare salsa, combine and stir all ingredients together. Cut lemon in half and squeeze lemon juice into salsa. Bake chicken at 450 for 20-25 minutes until done. Scoop salsa onto chicken after it’s baked. Drizzle broccoli with olive oil and bake at 325 for 25-30 minutes.
Dessert: Fruit Kebabs
Strawberries, Pineapple, Bananas & Dark Chocolate
Place the fruit on a kebab. Heat chocolate and drizzle over fruit. Place them in the freezer for 5 minutes to harden the chocolate. Enjoy! Place the leftovers in zip lock bag and put them in the fridge. They will last for 2-3 days.
Healthy Snack Options:
Detoxing is about eating healthy whole foods and eating less processed foods. It’s about creating a healthy lifestyle that you can maintain but yet still indulge in your favorite treats every now and again. Start where you are remember this is not easy. Don’t beat yourself up when you feel like you have failed. Just simply choose better at the next meal. It’s a process and it will take time. Be patient and keep moving forward. Ask for help or support when you need it. Check out the resources below if you would like additional recipes and advice. If you have questions or need encouragement reach out. 🙂 Next Thursday, Part 2: Yoga for Detoxing.
Find out more from this adventurous yogi at https://www.facebook.com/pages/Be-PresentYoga/336705043142303 and on twitter:@bepresent100