12 Fail-Proof Strategies To Keep Your Resolution To Eat Healthy on a Budget

4nsrw

You can eat healthy on a budget and enjoy an abundance of health benefits! Make healthy eating a new habit in the new year with these tips.

Are you struggling to keep your resolution to eat healthy, nutritious foods? Once you’ve set a goal to maintain healthy eating habits, how do you go about actually achieving that goal?

The good news is that once you do something consistently for only a few weeks, it becomes a habit. 

Here are some simple techniques to help you avoid those tempting junk foods so you can make wise and healthy decisions in your daily routine.

Strategies to Avoid Temptation:

  1. Am I hungry? Ask yourself if you’re really hungry or if you’re eating out of convenience or emotion. Many times you probably aren’t as hungry as you think, so try to get involved in a different activity instead of snacking.
  1. Water, water, and more water. Drink a lot of water each day. Not only is this good for your whole body (both inside and out), it can actually make you feel full. Also, oftentimes when you think you’re hungry, your body is actually thirsty, so keep yourself well hydrated.
  1. Try chewing gum. Putting something in your mouth like gum or hard, sugar-free candy can help convince your brain that you’re eating!
  1. Divert your energy. Instead of putting all your energy into making two grilled cheese sandwiches with bacon, try taking a walk or doing something that requires you to use your hands, like knitting, gardening, or woodworking. It’s pretty hard to do these and eat at the same time.
  1. Allow yourself snack time. Choose healthy snacks instead of chips and salsa or chocolate bars. For snack time, try eating celery, popcorn without butter, fruits, or a make-your-own trail mix with raisins, nuts, and dried fruits.

A good hint for snacking is to have healthy snacks readily available in your home, and unhealthy snacks completely out of the house; that way, the healthy stuff is easy to grab.

How to Choose Healthy Foods:

The next time you’re off to the grocery store, use these tips to help you choose the right foods and avoid the unhealthy stuff.

  1. Stay away from preservatives. You don’t need that Twinkie that can outlast any environmental disaster! When you learn to read nutrition labels and ingredient lists, you’ll find that there are many snacks that are full of preservatives. You probably shouldn’t buy the food when the ingredient list contains more than a handful of items. Plus, if the expiry date isn’t until two years from now, it’s being heavily preserved.
  1. Use the food pyramid. The recommended food pyramid from the Federal Food and Drug Administration (FDA) gears you toward whole foods and minimal sweets. Get a copy from the FDA and make your grocery list by following their guidelines.
  1. Buy lots of fresh vegetables that you can use to make up a quick and healthy stir-fry with chicken, brown rice, or even soy products. Buy easy to make salads where the lettuce and other veggies are already washed. These are easy, quick, healthy, and they taste good. The key is to choose vegetables that are dark green or orange in color.
  1. Buy fresh fruits and do some research on how to tell when fruits are at their freshest and when they’re in season. Try some of those exotic fruits you’ve always looked at but never purchased. Make your own fruit drinks and smoothies for a healthy, delicious treat.

More Great Grocery Store Tips:

  1. Shop in a circle. Many nutritionists will tell you to shop the perimeter of the store. Grocery stores are usually set up with their fresh foods, fruits, vegetables, fish, and breads all around the perimeter. Preservative-laced foods are in the center and at the ends of each aisle.
  1. Go alone. Leave your children in good hands and go alone to the grocery store. This way you can concentrate on getting only the healthy foods you desire without being pressured into buying junk. Alternatively, if you do bring your children, be prepared to spend extra time teaching them how to spot healthy foods.
  1. Make a list! This technique is a tried and true method to avoid buying foods that aren’t healthy. Stick to your list and, for fun, seek out healthy foods you haven’t tried before to tempt your taste buds.

With some determination and strategies in place, you can achieve your goal to eat healthy! By incorporating healthy changes into your diet one by one, you’re slowly creating a new habit.

Before long, you’ll be choosing healthy foods without a second thought, and those unhealthy foods you used to eat will no longer tempt you. Once you discover the benefits and better taste of fresh and healthy foods, you’ll never want to go back!

Please Share Your Thoughts

In the comments below, share with us:
1. Have you made any new year’s resolutions yet?
2. If so, share one or two of them with us.

7 Natural Weight Loss & Stress Management Strategies To Incorporate In Your Lifestyle

2nsrw

Natural foods are the way to go for healthy weight loss.

How many fads and crazy diets have you tried? Even though deep in your heart you know this isn’t the proper way to get rid of any extra weight, do you still hope that this one is the miracle you’ve been hoping for?

It’s time to get out of the infomercial-driven market and realize that the real miracle diet is in natural methods of weight loss using nature’s own miracle foods.

By incorporating natural foods and strategies, you’ll be able to lose the weight you’ve been hanging onto for good.

Here are some natural foods to provide you with an upper hand in your weight loss battle:

  1. Choose brown rice over white rice. Why brown rice? The answer is simple, fiber. Brown rice is loaded with fiber. Due to the simple fact that the rice’s hull is kept intact during its processing, it retains its fiber content.
  • The natural fiber in brown rice allows our systems to run smoother and keeps us full for much longer than low fiber white rice.
  • Brown rice can be found in any grocery store, usually next to the white rice. Throw some extra vegetables or herbs into the rice for some extra flavor and variety.
  1. Choose sweet potatoes over white potatoes. They aren’t just for Thanksgiving anymore! Sweet potatoes are high in anti-oxidants and vitamins and are absolutely delicious as well.
  • Providing many more nutrients than a typical white potato, they’re low in calories and a great weight loss food choice.
  • Peel and cut sweet potatoes into chips or shoestring fries and roast in the oven for a tasty and colorful treat.
  1. Water. Water is at the top of the list for a natural weight loss strategy. It sounds pretty obvious, but the truth is, we don’t tend to drink enough water every day. Not only does water flush out toxins and impurities, but it also helps in raising the metabolism, regulating body temperature and keeping our heart and brain healthy.

Be aware that the popular flavored waters often add some kind of sugar, artificial sweetener, or even salt to the formula, making them less healthy than plain water. Stick to the natural stuff!

  1. Legumes and beans. The benefits that beans and legumes provide are absolutely outstanding! They’re low in fat and high in fiber, making them a great choice for weight loss. They’re also extremely heart-healthy.

You can find a multitude of recipes online that incorporate legumes and beans. Take some time to do a recipe search and your heart will thank you.

  1. Fruit. Fruit is a wonderful addition to any natural weight loss regime. It provides natural energy to make exercising easier and it’s loaded with fiber to keep us full and curb cravings.
  • Fruit should be eaten raw to receive its full benefit, especially the fiber. Fruit juice doesn’t provide the same nutritional value as eating an actual piece of fruit.
  • Fruit smoothies are an excellent way to start your day. Even if you’re not a breakfast person, smoothies are easy to make and take on the go. Plus if you use fresh fruits, you’ll retain the vitamin content.
  1. Vegetables. Vegetables are one of the building blocks of good nutrition, and essential to weight loss success. High in vitamins and nutrients, veggies also provide us with energy to sustain us throughout the day. Plus, they have very little sodium, so they reduce bloating and water weight gain.

Try to incorporate veggies into your lunches and dinners every day, specifically aim for dark orange and dark green vegetables like squash, spinach, pumpkin, and romaine lettuce. A simple side salad or lettuce and tomato on a sandwich are easy ways to get started.

  1. Eat organic and raw. It’s always best when trying to lose weight naturally to utilize organic products as much as possible. Organic produce is free of pesticides and preservatives and raw foods retain all of their natural vitamins and minerals. By ridding your body of these dangerous chemicals, weight loss can occur that much easier.

Visit your local farmer’s market and support your local farmer. They might also have a larger variety of organic produce than the grocery stores.

Following through with your decision to lose weight can sometimes seem overwhelming. But if you approach it with a few natural tips and tricks under your belt, you’ll be that much closer to weight loss success!

Please Share Your Thoughts 

In the comments below, share with us:

1. Tell us how you have incorporated healthy food into your diet.

2. What healthy lifestyle changes are you willing to consider to lose weight and manage stress all year long.

 

Why NOW Is The Time to Put Your Health First

15nsrw

Simple ways to put your health first, every day.

Your well being should be a priority in your life, yet so many of us place our health on the back burner, leaving it unattended until it boils over on us.

Health seems to be something that’s largely taken for granted. We feel invincible until it fails us. This is clearly the wrong attitude. If you take preventative action, you’ll not only feel better, but your body will thank you by adding years onto your life!

Improve your Health for the Right Reasons

Nowadays many Americans are overweight. As a result, more women than ever are trying to slim down. The problem is a lot of us aren’t trying to lose weight for the right reasons. If you need to lose weight, be sure to do it for yourself, not for anybody else.

Losing weight goes far beyond the superficial. Don’t lose weight only in order to look good, but for your overall health and wellness.

When you try to improve yourself for other people, you can lose sight of your motivation if your relationship changes. The motivation needs to be within you, not someone else. The deeper your commitment to your health, the more difficult it is to cheat on a diet or forego exercise.

It’s also important to realize that you must love yourself first before anyone else will. People are drawn to others who have self-confidence and self-respect. When you care about your well being, not only will you take better care of yourself, but others will be more likely to do the same.

Here are some ways you can put yourself first and take better care of your health this year:

  1. See your doctor. If you haven’t been to see a doctor in a while or are in need of an annual checkup, start by making an appointment to get your health evaluated. This will give you a good foundation for what improvements you need to make.
  1. Find an exercise routine you can incorporate regularly into your lifestyle. It can be as easy as going for a walk. Just put on your shoes and get outdoors. The fresh air and the walk will do wonders for your health.
  1. Make changes in your diet. Try reducing red meat, refined sugars and alcohol for starters. Increase your fresh fruit and vegetable intake. Be sure to start off each day with a healthy breakfast and don’t skip meals. Drink plenty of water throughout the day as well.

When you eat poorly, you’re doing a huge disservice to your body. You are what you eat, after all. If you eat unhealthy foods, you’ll likely end up unhealthy with chronic health issues like high cholesterol, high blood pressure, or diabetes, just to name a few.

The healthier foods you eat, the better you’ll feel and the stronger you’ll become. Whether you believe it or not, it’s the truth!

  1. Find time to relax. It’s imperative to take care of your mental health, also, by incorporating relaxation techniques into your lifestyle. Regular relaxation helps reduce stress and anxiety and recharges you so you can bring more energy and passion to all areas of your life.
  • Consider taking up gardening or camping.
  • Find time to pursue hobbies you enjoy to help bring you contentment and happiness.

If you take good care of yourself, you’ll be able to enjoy your life to the fullest. Use these tips every day to improve your health and put yourself first. Following a good wellness plan will help keep you fit and boost your energy!

Please Share Your Thoughts

In the comments below, share with us:
1.What steps have you/are you taking to improve your health?

2. Do you agree that NOW is the time to put your health first?

10 Easy Ways To Save Money AND Eat Healthy All Year Long!

3nsrw

Healthy eating can be done on a budget, if you use these smart strategies.  There are easy ways to save money and eat healthy.

With the economic situation in the world being what it is, it’s important to find ways of eating healthy on a budget. It’s possible to purchase foods that are good for you and your budget; you merely have to plan ahead to get the best food you can for the money you have available.

Having a plan and sticking to it can help you get more food at less cost and allow you to prepare better, more healthy meals.

Here are some tips to help you succeed in eating healthy on a budget:

Grocery Shopping

  1. Set aside time to make your food plan. Find the sales ads for each of the grocery stores in your area and decide on your meals for the coming week ahead of time.
  1. Make a list. After you’ve planned your meals, write down everything you need for each meal. Check your pantry, freezer, and refrigerator to see if you already have some of the items. Make your grocery list and determine to stick with it!
  • Include what you’ll need for drinks, snacks and desserts.
  • Remember your ingredients for preparation, such as butter, flour, sugar, and spices.
  • Replenish cleaning supplies.
  1. Clip coupons for items you know you’ll use. Leave the remainder of the coupons at home so you’re not tempted to “save” money on items you don’t need.
  1. Never go grocery shopping on an empty stomach because you’re more likely to buy items that look good rather than those on your list.

If you can’t go to the store right after a meal, take along a light snack to help you resist temptation while in the store.

  1. Buy items on the perimeter of the store first because these items are the healthiest choices. This will include fruits, vegetables, meats, and dairy items. The center items are processed or convenience foods. Not only are they more expensive, but they aren’t healthy.
  1. Look for fruits and vegetables that are in season as these will often be cheaper than non-seasonal choices. While you’re looking at the fruits and vegetables, see if there are any sales on these healthy, nutrient rich foods.

Choose large bags rather than individual pieces of fruit. The larger bags are often cheaper by the pound.

  1. Buy store or generic brands. There usually isn’t much difference in the way the foods taste but you can definitely see a difference in the price.

Other Ways to Eat Healthy on a Budget

  1. Make your own snacks for your family’s time away from home rather than allowing them to purchase food from vending machines. Fresh fruit and vegetable sticks with dip are much healthier than the bags of chips or crackers that come from the machines.
  1. Eat at home. Whenever possible, make your food from scratch and eat it at home. Not only will this give you more control over what your family eats, but it can also save you a considerable amount of money.

Eating out also encourages overeating because portion sizes are massive.

  1. Drink healthy. Finally, when eating healthy on a budget, don’t forget to think about what you’re drinking. Expensive, sugar-laden drinks are the bane of your budget and counter-productive to healthy eating.
  • Look for 100% pure juices.
  • Drink low fat milk.
  • Drink more water.
  • Cut out soft drinks.

If you follow these tips, you’ll soon discover the joys of healthy eating and you’ll save money in the process. You may have to spend some extra time preparing food, but the benefits are astounding!

Please Share Your Thoughts 

In the comments below, share with us:

1. What are your tips for saving money on healthy food?
2. What is the go-to healthy food staple in your kitchen?

You Are What You Eat–Here Is How To Make it Matter!

5 blog

Healthy eating and proper nutrition can get you on the fast track to stress free living. You are what you eat!

I am sure that many of you are enjoying your newly found stress relief in aromatherapy.
Please continue incorporating it into daily life and reap it’s aromatic and soothing benefits.

Today for Wellness Wednesday, I want to delve a little deeper into the effects of how what we put in our body, truly affects what we get in return; physically and emotionally.

We hear it all the time, “you are what you eat”. Have you ever taken the time to understand just what that means? It is simple; certain foods can affect us negatively or positively. It can be good or bad for our health and temperament.

Do you know what foods are truly bad for you, how it can lead to disease and affect your daily life negatively? What about good foods? What foods promote good long term health as well as our everyday overall mood and well-being?

We all have a basic idea of what might be good, what may be bad, but do we really know enough to make daily, healthy conscious decisions about our nutrition.

A lot of food that we indulge in daily that we term as safe food can have negative effects on us in the certain amounts. On the other hand missing meals has another affect that you will be surprised to learn about.

What about the good foods that can improve health, reduce stress levels and positively impact our overall health? You will be amazed at how much you do not know.

My entire purpose, my books, products, coaching program is about teaching you ways to improve your life and reduce stress. Proper nutrition is a big part of attaining that goal.

 Click here to find out more about my book on Nutrition for Stress Relief. Learn how to energize your mind, body and soul through eating foods that boost your health and bust the stress while restoring balance to your life.

I know that it is easier said than done, so do not set yourself up to fail. Educate yourself with the information contained in my book and learn how to create an environment that promotes healthy eating at home and in your lunch box. Stock up on the foods and drinks that make it easy to create good, quick and nutritious meals and help you stay on the plan. I have also included some other products that can help you as you pursue good nutrition that only promotes good health and results in stress relief.  

By clicking on the highlighted words below you will be taken to links on some of the products or tools that has helped me keep my nutrition in check and allowed me to save time and money and a whole lot of stress.

I suggest you soothe your senses and unwind with a cup of herbal tea. You can also fight stress  juicing your fruits and vegetables. What about a healthy breakfast on the go by blending a smoothie.

Oh and while you are sipping on that tea, don’t forget to take your vitamins, created just for women like you and me.

Until next time: make what you eat, what you want to be!

Please Share Your Thoughts 

In the comments below, share with us:

1. Do you notice that you feel better when you eat healthy foods?

2. What’s the ONE “unhealthy” food you have trouble giving up?

 

When You Eat On The Run, Choose These Healthy Fast Food Options!

14nsrw

Fast food can be healthy if you make smart choices. There are healthy fast food options you can benefit from.

Sometimes when you’re out and about, you just need a meal fast. But you don’t have to resign to the fact that you’ll just have to eat unhealthy because you’ve chosen a fast food joint.

There are healthy alternatives mixed in among all the fattening choices. Your best bet is to learn what makes each item unhealthy and choose one of the healthy items. It’ll also help if you study the menus of some of your favorite fast food restaurants. You’ll most likely be able to look up their nutrition facts online.

Here’s a list of some things to look for:

  1. Grilled Meats. Grilled meats are a much healthier way of cooking rather than deep fried, breaded meats. If the fast food place you’re visiting has the option of choosing crispy or fried chicken versus a grilled patty, choose the grilled one.
  1. Skip the Cheese. While eating some cheese is okay once in awhile, you should avoid it when it comes to keeping fast food calories down. Order the hamburger instead of the cheeseburger.
  1. Healthier Sides. Some fast food places will offer alternatives to a side of fries. You should inquire about this because you may be able to opt for some healthy fruit or salad instead.
  1. Don’t Super Size. While it’s tempting to grab some extra food for just a few pennies more, it’ll bump up your portion size far more than you should be eating in one sitting.
  1. Diet Soda. Some women will laugh at the person who orders the big greasy meal and then orders a diet soda, as if it’ll make a difference. Well it does make a difference, but you need to avoid the big greasy meal in the first place!

Healthy Meals At Popular Restaurants

Here’s a list of some healthy choices you can make at some of the most popular fast food restaurants:

  1. Taco Bell. Taco Bell has come out with a “Fresco Style” menu that allows you to choose popular menu items in a lower calorie style. A menu item ordered fresco style will come back with a special healthier salsa and it’ll also lack cheese.
  1. McDonalds has made recent strides toward a healthy menu also. They now offer an extended list of premium salads. However, it’s still easy to get fooled into thinking something is healthy when it really isn’t. Make sure you use a low fat dressing on your salad and opt for the grilled chicken. If you grab the ranch and crispy chicken, you may as well be ordering a Big Mac!
  1. Subway. This sandwich shop is one of the most popular healthy and delicious fast food choices. It’s truly easy to choose a sandwich that’ll be good for you when they have a full menu of items that contain only 6 grams of fat or less. But make sure to avoid the creamy, full-fat dressings.
  1. Wendy’s. If you order a value meal you can definitely opt out of the fries. You can substitute for a baked potato, mandarin oranges, and more.
  1. Burger King. Like the rest of the popular fast food chains, Burger King has followed suit and made changes. You can opt for healthier alternatives like salads, chicken and fish.
  1. Chipotle is a Mexican restaurant that is gaining popularity. They have come under scrutiny for offering oversized portions. To combat the portion size, you can simply cut your meal down in half and save the rest for later. It’s also best to order your meal as a bowl instead of a burrito, because the tortilla shell alone can really pack on the calories.

For all other restaurants, you can make an educated decision about the healthy items from the menu. If you’re unsure, ask an employee about their healthy options.

Please Share Your Thoughts

In the comments below, share with us:
1. Where do you get healthy fast food?
2. What healthy item have you ordered before?

Quick, Healthy Eating for Stress Relief

When it comes to controlling stress in your life, what you eat is of utmost importance.

If you fill your body with sugars and starches, you’ll have trouble controlling even the everyday stress in your life.

But, if you choose a healthy diet, rich with vitamins and other nutrients, you’ll be much more able to think more clearly and progress with all you have to do with less anxiety.  So when you are experiencing chronic stress, you need to focus on healthy eating for stress relief.

There are some quick, healthy meals for stress reduction that you can rely upon to deliver the proper nutrients to your body so that it’s not dealing with a barrage of unhealthy foods when it should be working to keep you healthy.

In order for your mind to ward off the harmful effects of stress, your body has to be in top condition. That’s why it’s so important to concentrate on a good, healthy diet when you’re facing stressful situations.

Quick Meals For Stress ReliefHere are some meals that you can prepare in moments and contain the healthiest of ingredients for relieving stress and keeping your body (and mind) in top working condition:

Vegetarian Meals. Give your body a rest by preparing a vegetarian meal a few times per week. Leaving the meat off of a meal plan means that your body doesn’t have to work quite as hard at digesting. Meals that include leafy green vegetables and protein from legumes and dairy can ward off the effects of stress in your life.

Breakfast for Energy. Try and eat a good and healthy breakfast each morning. You’ll be surprised at how eating a morning meal can help you beat stress during the day and better handle anything that comes your way. Whole grain pancakes, eggs and fruit are a great start to any day.

Salads that Make a Meal. One salad can contain everything you need to keep healthy and meet any type of stress with a vengeance. Add lean meats such as turkey or chicken to leafy green vegetables, include other veggies and even fruit and some nuts and you have the makings of a stress-fighting meal.

Makeover Meals. Do you have a favorite dish that’s just not healthy? You can learn to make over almost any dish by choosing healthy choices for ingredient substitutions. For example, choose “light” or “fat free” dairy products such as sour cream and butter. Purchase sea salt rather than processed salt and use soy products rather than meat for a healthy substitute.

Healthy Desserts. Even desserts can be healthy and satisfy that sweet tooth after a meal. A fruit salad with a light poppy seed dressing, small amounts of dark chocolate and nuts are all healthier substitutes for a donut or piece of cake. Choosing healthy alternatives for meals can help reduce the stress in your life by allowing your body to function as it should at all times. It may also help in the quest to lose weight and develop a healthier attitude toward food. There is online help for preparing quick and healthy meals for stress relief, so take a moment and browse to see what works for you.