Well hello there…Happy Tuesday! I know you’re not used to hearing from me on a Tuesday, but it’s the last day of National Nutrition Month (my favorite month!), so I wanted to drop in! I’m crazy excited to be entering such a limitless, evolving, and important field and I really tried to share my enthusiasm with you over the last 31 days. So far, we’ve had lots of great nutrition discussions this month…
…and there have been so many more great blogs, opinions, and recipes shared by fellow professionals in this field so we can all “Bite Into A Healthy Lifestyle.”
For the last day of National Nutrition Month I want to help you get healthy by sharing some of my tried and true tips to help simplify a healthy lifestyle. I totally planned on sharing this the first of the month, but time escaped me, so here I am now (better late than never!). I’ve been working on this list all month long as I’ve been reading Slim by Design (by Brian Wansink) for school and have expanded the list to include *50* realistic, but scientifically-proven, tips covering diet, food, wellness, stress reduction, exercise, and health…
I love Dr. Wansink’s simple, effective, and scientifically-proven strategies in Slim by Design (how thin people stay slim), so I definitely recommend the book! I’ll be sure to write a more comprehensive review when I finish it.
For now, here are 50 scientifically-proven ways to Bite into a Healthy Lifestyle…
1. Replace refined, white carbs for complex carbohydrates aka whole grains.
2. Drink more water…plain water. Not vitamin water, not maple water, not artichoke water, not water mixed with juice…just water.
3. Replace 1 snack daily with fruit or vegetables.
4. Cut your portions down by one-quarter.
5. Eat something (dare I say anything) before lunch.
6. Choose avocado instead of mayonnaise.
7. Choose tomato sauce and ketchup without added sugar.
8. Eat whole foods instead of liquids. An orange provides more nutrients than orange juice.
9. Try spiralizing one night per week.
10. Or just try cooking one more night each week.
11. Pack your lunch when you prepare dinner.
12. Keep a water bottle on your desk as a reminder to sip. And within arms reach, always.
13. Enjoy your cup of coffee if you drink it.
14. Try reducing or even eliminating the amount of sugar you add to your morning cup o’ joe.
15. Especially if you use artificial sweeteners. Begin to reduce the amount of diet soda you consume.
16. Use a smaller plate, snacking dish, and glass.
17. Try going meat-free one day per week.
18. Choose wild fish over farm-raised.
19. Rinse any canned beans or vegetables you use.
20. Try unsalted nuts and seeds over salted varieties.
21. Use measuring cups one day this week to see how much you are actually eating.
22. Replace butter with olive oil when cooking…and use those measuring spoons!
23. Make your own salad dressing.
24. Bake your favorite fried food. Sweet potatoes never tasted so good.
25. Add a side salad to every meal you eat out,* but ask for the dressing on the side. But always eat some of the dressing.
26. Always have something to take home when dining outside of your home*.
27. Lay out your exercise clothes the night before.
28. Sooth your soul and body with hot water and lemon first thing in the morning and at the end of a meal. Or try tea (it’s still the perfect weather).
29. Swap dark chocolate in for milk.
30. Take fido for an evening stroll.
31. Set your alarm 15 minutes earlier to do some sun salutations before hopping in the shower.
32. Use protein-packed quinoa instead of brown rice to accompany your stir fry tonight.
33. Pack your exercise clothes in your work bag or car.
34. Use fresh fruit instead of jam on your PBJ tomorrow morning.
35. Fill the candy dish on your desk with paperclips instead of candy*.
36. Or just move the candy dish inside a desk drawer. Out of sight, out of mind*.
37. Eat on a plate whose color contrasts with your food. ie: spaghetti and meatballs in red sauce on a blue plate.
38. Clear your kitchen counter from food, except for produce.
39. Replace the salt in your salt shaker with a no-salt spice blend.
40. Put down your fork in between bites.
41. Serve food from the stove, not the table*.
42. Avoid multitasking while eating*.
43. Use opaque storage containers for snacks.
44. When snacking, leave all wrappers visible until snacking is complete. This includes nut shells, edamame pods, candy wrappers*.
45. Use commercials as a time to get some extra strength training in — push ups, crunches, squats, and planks should consume your commercial time!
46. Only keep 1 can/bottle of a beverage other than water or milk in the fridge at a time*.
47. Start each meal with a glass of water.
48. Watch a comedy after dinner, not an action or horror movie. Laughing is great medicine!
49. Get in a bedtime routine. Slowly start moving your bedtime earlier so you reach 8 full hours of shut-eye.
50. Divide your snacks into 100 calorie packs as soon as you get home from the supermarket.
And there you have it…*50* of my favorite tips so you can bite into a healthy lifestyle….
Happy last day of Nutrition Month!
*Tip from Slim by Design by Brian Wansink