“Take care of your body. It’s the only place you have to live.” – Jim Rohn
Starting a new healthy habit can seem daunting. Where do you start? What should you focus your efforts on? Start with these ten tips for healthy habits:
Read food labels. Don’t get bogged down trying to understand every single ingredient. Instead, focus on avoiding high fructose corn syrup, hydrogenated oils and artificial colors. If any of these are on the label, look for a healthier option.
Learn to recognize (and avoid) MSG. Monosodium glutamate, or MSG, is a flavor enhancer used in packaged foods. MSG is listed on food labels under a variety of names including “modified food starch” and “barley malt.” You can download this guide for a list of alternative names for MSG.
Quality is more important than quantity. Rather than counting calories, fat, etc. and worrying about how much you’re eating, focus on eating quality foods that are grown, not manufactured. These foods are naturally high in fiber and protein and are low in sugar and hydrogenated oils. Think Traffic Light Eating!
Eat mindfully. Don’t turn on the TV when you sit down to eat, and try to avoid eating in the car. Use meal time as a way to connect with your family and focus on the food rather than eating with other distractions like TV, computers and phones.
Go fish! Include more wild caught fish into your diet, especially wild caught salmon. Fish has high levels of omega-3 fat, which is essential for brain health. You can also enjoy tuna, halibut, catfish, rainbow trout, cod, anchovies and sardines.
Stay hydrated. Begin your day with a tall drink of water. Try to avoid sweetened or artificially colored drinks and opt for water instead.
Become a grazer. Eating smaller meals or snacks more frequently throughout the day will help with digestion and weight control. Think nuts, smoothies and fruits and veggies.
Get a buddy. Starting healthy habits (and keeping them!) is easier when you have a partner to share the journey with you. Enlist the support of a friend or family member for added accountability. Or, you can work with me!
Pamper yourself. Self-care is more than eating the right food. It’s also about scheduling “me time” and can include things like getting a massage, going for a leisurely walk or schedule a spa day. Take time to do things that you enjoy!
Be realistic. As the saying goes, “Rome wasn’t built in a day!” Start with a few changes at first and gradually incorporate more healthy habits over time.
If you’re ready to start making healthier choices, contact me to schedule a consultation – the first step to a healthier you. In the mean time, try out this delicious peanut butter chicken rice bowl recipe below!
Peanut Butter Chicken Rice Bowls
Makes: 4-6 servings Active Time: 10 minutes Total Time: 30 minutes
4 tablespoons creamy, organic peanut (or any nut) butter
3 tablespoons soy sauce or Bragg Liquid Aminos
½ cup 100% apple juice
2 tablespoons lemon juice
hot sauce, to taste
1 tablespoon coconut oil
3 organic, free-range chicken breasts cut into bite-size pieces
3 cups of veggies, chopped into bite-size pieces (red/yellow bell peppers, broccoli, onions, zucchini, mushrooms, etc.)
1 cup rice (brown or wild) or quinoa, cooked
1. Mix together the peanut butter, soy sauce, and apple juice in a small saucepan. Add the lemon juice and hot sauce.
2. Heat oil in a large skillet or wok and sauté the chicken until just cooked. Remove the chicken and add the vegetables plus the soy sauce. Sauté until the vegetables are cooked, but still firm.
3. Mix the chicken back in. Serve the chicken and vegetable mixture over rice in bowls.
4. Heat the peanut sauce briefly. Spoon the sauce over each bowl or let each person add their own sauce.