Yes, it seems everywhere you turn health and wellness experts are telling you to eat more fruits and vegetables.
You totally get it.
Yes, they’re full, and I mean FULL, of nutrition (vitamins, minerals, antioxidants, fiber, etc.).
Yes, people who eat more fruits and vegetables live longer, healthier lives. Not to mention protecting their bodies and minds from just about every chronic disease out there.
If you haven't explored the Farmer's Market Friday portion of my website, check it out here. I explore the health benefits of fruits, vegetables, herbs, and spices. I found it amazing as I researched that almost every one had special health benefits.
Yes, eating more vegetables can help you maintain a healthy body weight, and even lose some fat (as long as you don’t bread and fry them, or cover them with cream sauce).
Your question is not “Should I eat more fruits and vegetables,” but “How can I actually do it?”
"If you don't know where you are going, any road will take you there." -- Lewis Carrol
Before I start work with a client, whether it's one-on-one or in an online program, the very first thing we do is figure out is "why do you want to do this program or work on yourself?"
Without Clarity, you'll likely find yourself lacking energy, productivity, courage, and influence. These five were shown to be key traits of the most successful people in the world and maybe you don't aim to be among the most successful people in the world, but you probably have your own success you'd like to achieve.
We're midway through the year, and you may have lost track of your goals completely, or they've shifted through the year.
Did you see the headlines a few years ago stating that "sitting is the new smoking?"
Researchers looked at the health risks of sitting for hours at a time, and concluded that if you sit all day, your risk of dying was the same as that of a smoker.
While those headlines might have a grain of truth, according to researchers who published a new study in the American Journal of Public Health have shown that while sitting isn't great for you, it's definitely not as bad as smoking! Reference
Sitting more than eight hours a day does increase your risk of premature death and developing some chronic diseases by as much as 10 to 20 percent, but it's nowhere near the same as smoking, which boosts the risk of early death by 180%.
Here's the even better news: if you must sit a lot, there are some things you can do to offset the risk of developing diseases related to being sedentary.
Which came first, the chicken or the egg?
Do you slouch because you're stressed or are you stressed because you slouch?
Scientists are uncovering links between your mood and your posture, and it turns out the two are tied together in powerful ways.
For most of us, that stress-posture question probably works in both directions. But there's a surprising amount of research that shows that how you sit and stand has a pretty big impact on your stress level, self-confidence, and your mood!
Not only does your posture impact how others see you (happy and confident vs. depressed and guarded), it can play a role in how YOU see the world!
A woman in a Facebook group I belong to posted a question about how while she feels much better when she eliminates gluten from her diet, she has trouble sticking with it past six weeks.
Initially, she said it's because she craves the density of foods like breads, and get really hungry, but with more investigations, it seems like she's just getting bored with what she perceives as a limited selection of foods that she can eat.
This really make me think of how when you change the way you eat, or eliminate certain foods from your diet, you really do feel like there's nothing to eat.
Read on. It doesn't have to be that way!
If you're like me, you don't like feeling deprived. And that's why I prefer to have a mindset of upgrading my food choices rather than eliminating them. And by that I mean swapping out not-so-healthy choices with healthier ones.
Swap 1: Make Your Own Salad Dressing!
Homemade olive oil and vinegar (or citrus) dressings are easy to make and contain no preservatives or additives, plus you can control how tangy you want your dressing. Start with 3 parts oil to 1 part vinegar or lemon juice then adjust. Then add a little salt and fresh ground pepper and you're ready to go.
I like to use Bragg's Apple Cider vinegar in my dressing because it's organic and still contains the "mother" at the bottom, which is part of the fermentation process.
Making your own dressing also saves a ton of money!
This is my favorite dressing to have around. I put it into a jar after I make it, so that I can easily grab it for a quick salad!
APPLE CIDER VINAIGRETTE:
Ingredients: 1 garlic clove, 1 Tbs. Dijon mustard, 1/4 cup raw apple cider vinegar, 2 Tbsp. fresh lemon juice, 1 tbsp. raw honey, 1/3 cup extra virgin olive oil, sea salt & pepper to taste
Directions: Whisk all ingredients together in a bowl very well and enjoy! This one is great made in advance.
Swap 2: Add cinnamon to your coffee or oatmeal instead of sugar.
Do you ever wonder when you should toss the food you've stored in your fridge? I'm not just talking about the things you buy, but also leftovers and the meals you prepare.
How long do they keep, for the best taste and also for safety?
Also, have you thought about how you store your leftovers and other food in the fridge or freezer?
Today, I'll share how long you can keep prepared food and the best way to store it for maximum freshness!
How Long Can You Safely Keep Your Prepped Meals and Other Food?
Just the other day I saw a comparison of portion sizes from today, to 30 years ago. There's a huge difference!
We eat a LOT more than we used to. Our serving sizes have ballooned!
This looks like a healthy meal, and it is ... but I bet it would still be enough food for most people even if they ate half of the salmon, rice, and apples on the plate. In fact, you could probably get away with just eating the veggies and salmon!
Portion sizes have more than doubled in many cases, for example:
We're coming up on summer and whether you're going on vacation, a business trip, or something completely different, you're going to appreciate some quick and easy healthy food ideas.
These pointers can help you stay on track and help you bring, and find real food.
And while these suggestions can all be used right here at home, they're especially important when you're traveling. Traveling can throw your regular healthy habits off when you're skipping time zones or even just being in a different place.
As a health coach, I have to admit that I have such a sense of pride when my clients skip junky convenience foods! Let me give you some great strategies that can help you do this while you're "on the road."
And be sure to click below to download "The Complete Guide to Dining Out."
Do you feel like your cravings are a force that needs to be ignored. Or do you feel like your ability or inability to conquer cravings is a result of your willpower or lack thereof?
It's not that simple...and it's not your fault! Cravings are simply your body's way of trying to communicate what it needs. Your body is amazing, listen to it!
Instead of feeling bad about your cravings, try deciphering what your body's trying to tell you and try taking action based on what you learn. Take the guilt and self-judgement out of it!
7 Common Sources of Cravings
Lack of Primary Food
Consider that the food you eat is secondary to all of the other parts of your life that feed you, for example, your relationships, career, spirituality, hobbies, and exercise routine. These parts of your life are considered Primary Foods in the Integrative Nutrition world.
Integrative Nutrition bridges the gap between nutrition, or the food you eat, and personal growth and development. Both of these work together to create a healthy lifestyle. As I like to say, you could eat the most perfect diet in the world, but if you're unhappy in the rest of your life, you probably won't feel that healthy.
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Women's Wellness Circle: From Inflammation to Vibrant Health
Hi, I’m Crystal!