Healthy Eating

Happy Friday everybody!  This post is going to be a little different than my usual posts.  I decided to make a post about simple things you can do to eat healthier this year.  I know a lot of people make New Years resolutions of healthy eating or weight loss but don’t really stick to their resolutions later in the year.  I have a few tips for how to keep those resolutions this year.

  1. Make simple substitutions.  For example, instead of using white rice try substituting brown rice.  Although it takes a little longer to cook, it tastes great and is a lot healthier for you than white rice.
  2. Try planning one day a week where you have a meatless meal for dinner.  Eliminating meat from one meal a week can make a big difference in your health.
  3. If you do have meat with every meal, try dicing or slicing the meat before you serve it.  This with cause you to eat less than you normally would.
  4. Use smaller plates.  One problem we all have is that we fill our plates to capacity.  If you use smaller plates, you won’t have as much room as you usually do and you’ll tend to eat less.
  5. Follow the MyPlate guidelines.  MyPlate recommends to fill half your plate with fruits and vegetables, one quarter with a grain, and one quarter with a source of protein (this doesn’t always mean meat!).
  6. Steam or sauté your vegetables instead of cooking them in butter or boiling them.  Using a large amount of liquid to cook your vegetables causes the nutrients to leech into the liquid instead of staying in your vegetables.  Steaming or sautéing your vegetables leaves the nutrients in your vegetables.
  7. Try something new.  I love quinoa and often use it as an alternative to rice.  Quinoa is packed with nutrients including protein, and other essential vitamins and minerals.  It also takes less time to cook than rice!
  8. Eat slowly without distractions.  Everyone has busy days but it is important to remember to slow down sometimes.  Often, we eat so quickly that we don’t actually realize that we are full until we have already overeaten.  Eat a little more slowly and really pay attention to the signs your body is giving you.  If you finish your first plate and still feel hungry, wait for 5-10 minutes before dishing up seconds.  Chances are you were already full and you just didn’t realize it.
  9. Drink more water.  Instead of snacking throughout the day, drink more water.  If you feel hungry, try drinking a glass of water before reaching for the snacks.  Often times, when you think you are hungry you’re really just thirsty.
  10. Snack smarter.  Instead of choosing salty or sugary snacks, pick something that will keep you full longer.  Foods that are high in salt and sugar make you crave more.  Instead choose something that has natural sugars and more fiber to keep you fuller longer!

I hope that these tips help you to have a healthier 2016.  To finish this post, I have a recipe that my family really enjoys that uses some of the tips I have listed above.

First, cook the quinoa according to the instructions on the package (we do 2 cups water and 1 cup quinoa-feeds four). Sauté your vegetables (we use squash and bell peppers) in a little bit of olive oil.  Then top your quinoa with your vegetables and enjoy!IMG_1683

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