Healthy Living Top Tips
Here are some healthy living top tips to help you kickstart a healthy lifestyle to help you lose weight and boost your immune system. By following some simple changes in your diet you can achieve a healthier, happier lifestyle. Eating a healthy, balanced diet loaded with fresh fruit and vegetables will help to rebalance your hormones and reduce inflammation. Create a healthy microbiome to boost your immune system and alleviate any digestive issues from IBS/IBD and ulcerative colitis.
Drink More Water Every Day!
Aim to build up to drinking between 2 and 3 litres of water per day and preferably drink only filtered or bottled water where possible. Drinking filtered water goes for all your pets too!
Why You Shouldn’t Drink Tap Water
Tap water contains high levels of minerals and deposits which can lead to kidney stones and liver damage in the long term. Tap water often contains minute traces of prescribed medicines such as antibiotics, painkillers, steroids and birth control pills.
Buy Fresh Produce Not Frozen
Buy your fruit and vegetables fresh wherever possible rather than frozen or tinned. Fresh fruits and vegetables have many more nutrients and are much better quality and more nutrient dense. Organic Fruits and vegetables are even more nutrient dense and have been farmed using a lot less chemicals. The best option of course is home grown fruits and vegetables from your back garden or allotment!
Increase Protein Levels in Your Diet
Increase your protein level in your diet by adding boiled eggs, chicken breast chopped into small pieces or shredded poached salmon pieces into a salad or as a snack. All of these are easy to store in the fridge in containers ready to go for when you need them. To increase your vegetable protein levels, eat quinoa or teff instead of rice or pasta and add more chickpeas, beans, broccoli or peas into your diet.
Salad Snack Boxes
Prepare small plastic containers for the week with cherry tomatoes, carrot sticks, cucumber sticks, baby gem lettuce leaves, grapes, sliced apple etc. which you can munch on as a snack or add to a meal. Apple slices go really well with homemade nut butters and carrot sticks, celery and cucumber go really well with homemade hummus. A daily handful of mixed nuts is also a great snack between meals. Just make sure it is a small portion as nuts as very calorie dense!
Try Eating Less Fruit & Eat More Vegetables Instead
By eating less fruit you will reduce your daily calorie intake. Some fruits contain a high level of fruit sugars, so try to limit your fruit intake and eat more berries such as blueberries, raspberries and strawberries. By choosing to eat more vegetables instead which have less calories, you will have the benefits of all the vitamins, minerals and fibre with less calories overall. Swap white potatoes for sweet potatoes as they have twice the goodness and half the calories! Choose a range of vegetables in different colours every day and rotate round during the course of the week so you have a balanced intake throughout the week. To help you vary and balance your diet successfully, follow a well organised meal plan incorporating different recipes every day.
Successful Meal Planning Is the Key To Sticking to a Healthy Diet Long Term
Plan your meals using a two week meal planner so you know what ingredients to buy when you go shopping and you can maintain a healthy balance of different kinds of protein, carbohydrates, fats and a variety of fruits and vegetables during the course of the week. Try to have different coloured vegetables at every meal. Eat the rainbow!
Look for food inspiration online. There is a huge selection of recipes available online which are quick and easy to cook. You don’t need to buy expensive cookbooks and every expensive kitchen gadget that exists to be able to cook healthy food quickly and cheaply!
Storing Your Food Efficiently Will Make a Massive Difference
Don’t store your fruits and vegetables in the fridge for a long time before eating them as they lose nutrients every day you store them before eating. It is better to buy food fresh then freeze it straightaway rather than buying frozen to start with.
Eat More Fruits and Vegetables
Replace pasta dishes with vegetable noodles made from courgette or sweet potato or make vegetable lasagne sheets using a mandolin slicer, food processor or potato peeler to increase your vegetable intake and lower your gluten and carbohydrate intake.
Batch Cooking Saves You Time and Money!
Batch cook sauces like a tomato base for Bolognaise, chili or soups in large quantities when you have more time and then freeze them in individual portions so they are ready to go when you need them during the week and have less time to cook.
Try Something New Today!
Try something new every week. Whether it’s a new fruit or vegetable or a new recipe you try, be inspired to do something different! There are so many kinds of fruits and vegetables on display at a market stall, large greengrocers or supermarket for you to choose from. Be bold and experiment with new foods and try out some new recipes too!!