My Top 10 Healthy Eating Tips

Good morning guys! This week has gone by pretty quickly, which is always nice.  We don’t have many plans for the weekend, which is fine by me.  I am looking forward to just being at home with my hubs and the pups.  Oh and 3 other pups we are watching… 

As a health coach, some of the most common questions are, “what is the fastest way to lose weight?” or “how do I even start the weight loss process?”… the list goes on.  My philosophy is a very balanced and holistic approach.  I believe optimum health can be achieved when the physical, emotional, and spiritual aspects of health are all taken care of.  But, if I had to choose the most important, I would rate nutrition at the top.  You can lose weight and gain weight depending on what you put in your body.  Exercise (physical) and mediation (emotional) are very important, but nutrition is what makes our bodies work (or not work) properly.  This brings me to my next point…

Clients often ask for simple healthy eating tips that they can implement into their lives without having to change too much too soon.  I have a few tips I use regularly, but I decided to write down my top 10 and share them with you guys today.  These are just 10 suggestions of ways to improve your health one day at a time.  A lot of small changes can create big changes in your health if you just stick to them.

My Top 10 Healthy Eating Tips 

1. Drink 1-2 glasses of water right when you get up.  Preferably with lemon, which helps get your metabolism going for the day.  This is very cleansing for the digestive system and also curbs hunger so you aren’t ravenous by the time you eat breakfast.  

2. Flavor your water.  I hear from my clients daily that they just don’t like water and therefore they end up drinking one bottle a day at most (and drinking a lot of sugary beverages instead like gatorade or soda).  Flavoring water with fresh berries, cucumber, lemon, or mint can make it a lot more palatable and pleasing to drink throughout the day.  

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3.  Don’t buy the treats! If you know you can’t control your portions of your favorite treats, don’t buy them.  This may seem a little harsh, but if you are trying to lose weight or just eat healthier, it is best to keep healthy snacks in the house for when hunger strikes. 

4. Wash and chop fruits and veggies when you get home from the store.  This is one of my favorite tips.  I hate to waste food so for me, it is important that fruits and veggies are washed and ready for me to eat when I am hungry.  Otherwise, they just end up going bad because I am too lazy to wash them when I need a snack right then.  (Bonus tip: wash fresh berries and lay them on a flat tray to store in the fridge…this will increase their shelf life by a week because they aren’t going to get squished and moldy.)

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5. Pre-portion your snacks.  If you take a bag of chips or trail mix to the couch to munch on while you are watching TV, odds are you will end up eating far more than your fair share of the goodies.  I like to make homemade granola/protein bars (these are my favorite) and store in the freezer individually wrapped so I am far less likely to eat more than one serving.  

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6. Skip the oil/butter.  Did you know you can saute veggies using water or broth (chicken or veggie)?  Well you can and this can save a lot of calories especially because most of us just drizzle the oil without measuring it.  

7. Prep breakfast for the week ahead.  If you are running late in the morning, most likely the first thing to go is breakfast.  Avoid this by preping baked oatmeal, overnight oats or chia seed pudding ahead of time and storing it in the fridge for an easy, quick meal on a busy morning.  I even make my morning green smoothies in batches of 2 or 3 so there is always one ready to go in the fridge on a hectic morning.

8. Always start dinner with a soup or salad or even an apple.  This really helps to keep portion sizes smaller at dinner.  

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9. Use spices and herbs to season your food.  They can completely change a meal without adding fat or calories.  Use these instead of extra butter or oil and in place of salt, which will leave you bloated and thirsty.  

10. Eat often.  Don’t be scared to have 3 snacks a day.  I love to snack in between meals because it helps me keep up my energy and never feel starving.  If you need a snack after dinner, have one!  Just make it a healthy one!  

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I am far from perfect with my eating habits, but these simple tips really help me to stay on track.  It is amazing how good you can feel when you feed your body whole nutritious foods and hydrate properly.  We only have one body so it is important to treat it right.  We all fall off the band wagon every once in a while, but that’s okay.  Give yourself a break and get back on track tomorrow.  Tomorrow is always a new day and you have the power to start it on the right note.  Cheers to healthy eating (with a few treats)! 

Questions: 

  1. What does health mean to you?
  2. Do you follow a specific diet/eating plan or do you just eat in moderation? 
  3. What is one healthy eating tip that helps you to stay on track? 

 

Salads on Repeat After Vacation

Good morning everyone!!  How are you doing today?  I am still trying to get over this stomach issue, but other than that I am feeling pretty good and this week is flying by!  

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It is no secret that I love to travel.  My husband and I love exploring new places together and going back to old familiar places that bring back great memories.  While on vacation I do tend to eat pretty close to my normal eating patterns so that I don’t feel sick or bloated from a lot of new foods.  I do, however, like to indulge in a lot few alcoholic beverages and some desserts.  It is vacation after all.  But I try to be mindful because I am also not usually doing the same types of hard workouts that I do at home.  As fun as indulging on vacation is, I am always SO ready to get back to my normal eating patterns when I get home.  Have I mentioned that I love routine?  I could eat the same thing for breakfast, lunch and dinner everyday for a week and be happy.  I don’t only because my husband would fire me as head chef if I made him eat the same things every single day.  Marriage is all about compromise. 😉 

You all know by now that I LOVE salads!  In order to keep the hubs happy, I try to mix them up a bit to keep them interesting!  It has been so nice to be back in my kitchen making salads bigger than my head. 🙂 Here are some recent eats that I am loving! 

Romaine lettuce, craisins, chopped almonds, strawberries, leftover grilled salmon and  this raspberry walnut dressing!  So good!  

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I love fresh corn on the cob!!  It makes an excellent addition (raw) to a salad!  Romaine, fresh corn, strawberries, grilled tofu and zucchini and raspberry walnut vinaigrette.  

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Terrible picture (sorry!) but a yummy salad with lots of veggies (carrots, cucumber, corn), grilled tofu and zucchini, almonds, and lots of homemade guacamole! (We have managed to keep our cilantro plant alive, which is a miracle if you know me.) 

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I love veggie burgers for an easy dinner with a salad, sliced avocado, and oven-roasted sweet potato fries!

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I just needed to show you guys this picture of my grilled tofu because I LOVE grill marks (I know, I am so strange) and I think I have perfected my tofu grilling technique!  I used to put the tofu in a veggie basket on the grill, but lately I have been putting the tofu straight onto the grill and I am loving the way it turns out.  I hate mushy tofu so the extra texture from the grill marks is amazing!  

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Have a great Wednesday everyone!!

Questions:

  1. What are your favorite salad toppings?
  2. What is your favorite salad dressing?  
  3. What is one meal your are loving right now?