10 Ways to a Healthier YOU!


Health-Map-471x282By: Nikki Nies

Being honest with ourselves’ goals and future lifestyle changes is the best thing to do moving forward.  While one might have the best intentions of losing weight, as we all know, learning how to walk is essential and part of the foundation of learning how to run.  With that said, with the New Year upon us, there’s no better time to jumpstart healthier changes.  BUT, while there are ten suggestions to a healthier lifestyle, you know, deep down, what changes will stick and what changes are not realistic to implement.

You don’t have to implement all ten changes, as that may be too overwhelming and backfire in the long run, but incorporating one or two ideas that best fit into your daily routine can provide insurmountable intrinsic and extrinsic benefits.

1. Drink more water! Aim for 16 oz. of water with each meal and snack

2. Plan at least one more meal per week in advance.  Meal ideas :

Breakfast:

  • 1 cup egg whites, 1/2 cup old fashioned rolled oats, 1 cup blueberries, 1 tablespoon raw honey
  • Flatbread sandwich with 3/4 cup egg whites, lean meat, cheddar cheese, spinach, onions and black olives
  • 2 scrambled eggs, 1/4 cup cheddar cheese and Canadian bacon on an English muffin

Lunch/Dinner: 1047445.large

  • Chicken and flank steak, 1/2 cup white rice and 2 cups steamed vegetables
  • 4 oz. extra lean ground turkey, 1/2 cup sweet potatoes, 4 cups spinach with olive oil and vinegar dressing
  • 4 oz. salmon, 2 cups broccoli with 2 tablespoons of organic unsalted butter
  • 2 oz. turkey breast, 1 oz. raw, unsalted nuts, sliced cucumber
  • 6 oz. oven roasted chicken breast 1, 1 cup vegetables and 2/3 cup brown rice
  • 1/2 cup brown rice, 4 oz. tilapia and 1 cup steamed green beans
  • 1/2 cup chickpeas, 1/4 cup fat free cheddar cheese and 2 tablespoons olive oil

Snack:

  • Banana and peanut butter smoothie
  • 1/2 cup cottage cheese with 1 tablespoon natural nut butter or 1 cup of blueberries
  • 1 cup oatmeal and protein shake
  • Fresh pineapple and yogurt
  • Handful of almonds and an apple
  • Carrots and hummus
  • Peanut butter and jelly sandwich
  • Brown rice cake with almond butter and string cheese

3. Make meat proteins a side dish, not main entree of meals

4. Follow the 80/20 rule-with healthy options 80% o the time, but still having the occasional indulgence

5. Instead of concentrating on the number of calories consumed, focus more on the variety of colors and foods you’re eating from the increased intake of fruits and vegetables

6. Gradually cut down on calories where you are willing to make lifestyle changes you can live with

7. Be patient and realistic–remember that small changes do make a difference and that it’s more important to FEEL better!

8. Sharing is caring! Share your latest achievements via social media! Post on Facebook the latest meal you made, take a picture and upload to Instagram of the view at the top of a mountain you’ve hiked and/or follow motivational and inspirational quotes on Twitter

9. Use the outdoors as your gym will decrease excuses of working out.  While it’s winter, indoor swimming, hiking, rock climbing and biking are great year round exercises!

10. Find a partner, a support system and/or accountability buddy to encourage, confide and motivate you to make healthier choices.

If you need more information, please search and contact a Registered Dietitian near you! Keep us posted on your lifestyle changes! What healthier lifestyle additions are you adding to your day to day life? Good luck!

Photo Credit: Care2 and Green Bean Delivery 

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