8 Steps to Make Healthy Eating Simple!

Think healthy eating is too difficult?

Too expensive?

Too time consuming?

It doesn’t have to be! My mission is to “Make healthy eating simple and achievable for all!”

By making gradual changes, I’ve seen my family and my clients gain more energy and vitality. Here are eight simple tips to make eating healthy easier, less stressful and more enjoyable:

1. Drink Up: This is the easiest step of all—drink water! Your body is 60% water so it’s no surprise that you need to stay hydrated to keep the proper balance of bodily fluids. Water helps with digestion, circulation and nutrient transportation. Not only that, your skin will look healthier (and younger). Plus, often when we think we’re hungry we’re just thirsty. So instead of reaching for that unhealthy snack, drink a glass of water first and see if you’re satisfied. If plain water is not your thing, you can add freshly squeezed fruit juice, like lemon or strawberry, into it for some flavor.
2. Start Small: Don’t overwhelm yourself by making too many changes at once. Start small by swapping out one unhealthy item for another every few days or every week—whichever you find more manageable. For example, replace creamy salad dressings with olive oil and vinegar or add 1 less sugar/sweetener to your coffee. New life patterns are not created overnight—it’s a process. Give yourself a few days to adjust to one change before making another. Baby steps equal long lasting changes!
3. Ditch the Temptations: When your goal is to eat healthier, the last thing you want is to have sugary, processed foods in your cabinets. Get rid of foods that tempt you to overeat, so you don’t need to rely on willpower. Of course, eating healthy doesn’t mean depriving yourself either. Keep a dark chocolate bar or some cinnamon coated almonds to tame your sweet tooth. Both have nutrients, yet keep your sweet tooth under control.
4. Make a Plan: Do you go on autopilot at the grocery store or do you have a list and stick with it? Poor planning (or none at all) can lead to less healthy choices. Before your next trip to the market, make a list and include fruits, vegetables, lean proteins, complex carbohydrates, and healthy fats at the top. Or, take this one step further by pre-planning your meals. This also eliminates the end-of-day ritual of opening up your pantry or refrigerator and declaring you have nothing to eat.
5. Eat the Rainbow: Fill your plate with the bright colors of the rainbow. Consuming a colorful variety of fruits and vegetables helps ensure you are getting essential nutrients – vitamins, minerals, antioxidants, fiber and more. For example, red tomatoes contain lycopene which can inhibit the growth of cancer cells, along with Vitamins A & C which are antioxidants that help protect against cell damage. Purple cabbage is packed phytonutrients and anthocyanin pigments which may reduce cholesterol, decrease inflammation, and improve your immune function and vision. (1)
6. Shop the Perimeter. You’ve probably heard this tip many times, but it is worth repeating. In the perimeter you will find fruits, vegetables and lean proteins. The bulk of your cart should come from this area of the store. Search the middle aisles for foods like legumes, nuts, rice, spices, tea and healthy fats, like olive, avocado and coconut oils.
7. Go Frozen: Even your best laid out plans can go awry. If you don’t have time to roast fresh vegetables, frozen vegetables (and fruits) are a great option. They’re less expensive, quick and easy. Be careful to check the ingredient list to avoid ones with added sugar or additives. And, even thought the package may say you can microwave in the bag, please DON’T! Instead, put the contents in a microwave safe glass or ceramic bowl to heat.
8. Keep it Simple: Healthy doesn’t have to be elaborate. Grilled salmon or chicken, with roasted sweet potatoes and cut-up vegetables make a quick, well-balanced meal. Use spices and fresh herbs to add a variety of flavors. Now that summer is here, grilling is a great way to make quick, healthy meals with little clean-up.

Which one of these steps can you incorporate into your daily routine over the next week? Master one and then add another. Baby steps help you achieve long, lasting results, so why not add one of these tips in this week and make positive changes for your overall health and well-being.

Too Expensive?

I HATE wasting money – and I LOVE finding good deals.  Check out these tips on how to shop for healthy food like a pro or you may want to read up on how to keep your produce fresh longer!

Do it yourself: Recipe

Here’s a favorite quick and easy recipe for Red Snapper you can make on the grill or in the oven. Just put all the ingredients in the foil packet and cook. I usually add some veggies, like asparagus and carrots, into the packet for added nutrition!

Yours in making healthy simple,

Elizabeth