As the new year rolls in, people begin to take interest in setting goals and improving their lifestyle. What can you change, and how can you change it? Taking these steps will help you achieve many new year’s resolutions.
1.Pile on the Fruits and Vegetables
Fruits and vegetables are essential to your body for obtaining nutrition and energy. Instead of falling into the hype of purchasing energy drinks and supplements, try a variety of fruits and vegetables. Fruits and vegetables, including
- Sweet potatoes
Sweet Potatoes: this a great treat to help control midday fatigue and has a sweet taste. These potatoes are packed with Vitamin A and Vitamin C. If you’re a French fry lover, but need to cut back a little, use a small amount of oil and bake them. Sweet potatoes are a healthy alternative to French fries.
Bananas: these fruits are the perfect breakfast fruit for increased energy levels due to its high amounts of a variety of sugars, including fructose, glucose, and sucrose. Add almond butter or peanut butter for an extra energy boost.
Apples: Looking for energy with a kung-fu kick? Apples are the fruit you need. If you’re headed for a long day, you may need more energy than usual. Add cheese as a snack with your apples for an extra jolt of energy.
Oranges: Oranges are ideal if you want energy throughout the day, instead of getting one big energy rush at once. This fruit is full of Vitamin C, folate, and potassium. Remember to eat the entire orange to benefit from fiber and pectin found in its membranes.
Spinach: Bring on the greens. Iron is a great source of energy, and spinach provides enough energy to get you through the rest of your day. Have a salad with tomatoes and push through the rest of your work shift.
Beans: Beans are a complex carb that is full of protein. Beans work well as side items, full meal or in a salad. Some of these beans, including kidney, navy, adzuki, pinto, and garbanzo bean are packed with protein. A 1-cup serving of any of these beans gives you at least 15% of your daily intake of protein.
Create A Personal Health Calendar
A personal health calendar helps you notice negative changes in your body by using it to record important information, including changes in your mood, current or new medications you are taking, and symptoms you may notice regardless of how major or minor. This information can help you and your doctor identify abnormalities in their early stages.
Adopt A Weekly Meal Plan
A weekly meal plan is beneficial for saving money, time, and eating healthier. A weekly meal plan prevents you from snacking on unhealthy foods, and eat more nutritiously dense meals. Prepare your meals on Sunday to prepare for the upcoming week.
Eat at Home More
People often eat out because it’s convenient at the time. There are no dirty dishes to clean, and the food is good. Erin Morse, a clinical dietician at UCLA Health states, “People who eat at home have a healthier, more nutritionally dense diet”. Cooking at home serves as a better alternative than dining at restaurants. Why? Foods that are often served in restaurants retain less fiber, packed with sugar, salt, and processed carbohydrates and fat.
Practice Portion Control
You can eat all the fruits and vegetables your heart desires, but you should properly portion foods that have more calories. When you’re dining at a restaurant, it’s tempting to want to super-size your meal or order a current special that gives you more food but don’t give in to temptation. Over the years, serving sizes have increased, and because of this, out of control portions cause people to gain weight. You can share a meal with a friend instead of trying to survive off one entrée. Before you order a meal, read the label and check the serving size information. Some meals will contain more than one serving, so you will have to double or even triple the number of calories you are consuming.
Incorporate Whole Grains
Whole grains are just as important as fruits and vegetables. Products that are 100 percent whole grain or whole wheat are best. Most of your grains, if not all, should consist of barley, whole wheat, oats or whole grains. An ounce-equivalent of grains can include 1 cup of cold cereal, ½ cup of cooked pasta or rice or one slice of bread. Whole grains are categorized into two groups, whole grains, and refined grains. Whole grains are ones that contain the bran, endosperm, and germ. Refined grains have endured the milling process, which removes the bran and germ of the grain kernel.
Eat More Fish and Nuts
Fatty fish, vegetable oil, and nuts are a great source of unsaturated fats. These foods are high in calories, but because they are filling, they do not contribute to weight gain. You can substitute these foods for other foods that have a lot of calories. Another benefit of fatty fish includes a reduced risk of heart disease and other health benefits because it contains omega-3 polyunsaturated fats.
Don’t Underestimate Your Lifestyle Changes
Leading a healthy lifestyle can be a challenge, and may become frustrating at times. These lifestyle changes can keep you out of the hospital and doctor’s office due to the health conditions that are caused by gaining weight and not eating healthy. Making some of these changes to your diet can help you look and feel your best for many years to come.
At One Fitness Camp, we know how taking the first steps to greatness can be, and we’re here to help. We don’t push you into dieting or exercising your life away. Here at One Fitness Camp, we promote a healthy lifestyle by showing you how to make healthy food choices, prepare healthy meals, and have fun exercising without following a complex diet plan. We are here to show you, you can have fun and live without counting calories each time you eat. One Fitness Camp is ready to make you a believer. Contact us today to turn your life around and head towards healthy greatness.