Eating healthier for a happier you
Just like we grow and change throughout life, our food choices evolve with us. When I was younger, we grew up drinking whole milk—that’s what was available at the time. Now fast forward to today; we have many different options for milk, ranging from almond milk to fat-free milk and everything in between. It’s crazy how many milks we have to choose from! It can get frustrating, with all the marketing telling us what’s good and bad for us, and social media blasting us with the latest products for healthy eating. So what is the best way to navigate through all these options? Educating ourselves so we can make healthier chooses.
I started learning about eating healthier when I was diagnosed with Hashimoto’s Thyroid. Lots of research told me a cleaner diet would help my thyroid work better and kept it happier. A cleaner diet included things like fewer processed foods and more fruits and vetables. I also worked with a functional doctor and found out eliminating gluten from my diet, would help my thyroid too.
At the time, I didn’t know where to start, so I started small. Eating healthy is all about making changes gradually and working on new habits that will last. Everyone has different tastes and lifestyles, so finding your own path works the best. Here are a few tips to help you make healthier choices without feeling overwhelmed.
1. Focus on real foods
One of the most important shifts anyone can make with their eating is to begin to focus on real, whole foods. These are foods that come from the earth, like veggies, fruits, and healthy natural fats like avocados, nuts, seeds. If you eat meat, you want to choose high quality protein, minimally processed. Other good sources of protein include things like fish, lentils, and eggs. And there are many excellent whole grains to enjoy, such as wild rice, oatmeal, and quinoa. While this is a simple shift, it is an important one, and, I would argue, the single most important shift you can make when it comes to healthy eating.
2. Power up with more veggies and fruit
Adding more veggies and fruit to your diet adds more color, flavor, and texture, plus key vitamins and minerals. You can get creative about adding them into your meals. I figured out how to make a green juice recipe in our Vitamix that incorporates lots of veggies and fruit. Our day starts with a green juice full of many healthy ingredients. Or you can add extra veggies to meals, like spinach in your morning eggs, or raw veggies with hummus as a snack. My favorite is fresh fruit on my oatmeal. Think about what you like to eat and consider where you might be able to add more fresh fruit and veggies.
3. Practice mindful eating
Making any meal takes time, whether it’s heathy or unhealthy. So, honoring and taking time to appreciate your food is important. Dedicating time and attention to enjoying your food will have a positive effect on your wellbeing. Try not to eat in front of the television or computer. The simple distraction will take away from your eating and many times we’ll eat far more then we need to. Set the table and be present so you can receive all the pleasure and nourishment that meal has to offer. It’s also a perfect time to connect with your loved ones.
4. Snack smart
Snacking can be where many of us get into trouble, no matter how good our intentions are about eating better. If you make healthy food convenient, it’s easier to have healthier snacks. Try to eat foods that are high in fiber or protein to help curb your hunger, such as snacks like hummus with carrots, an apple with peanut butter, nuts, or plain Greek yogurt with fruit.
5. Avoid highly processed foods
Processed foods refer to any food that’s changed from its natural state. Most of the time the ingredients have added oil, sugar, and salt. These foods tend to excite our tastebuds but unfortunately do not nourish our bodies, and include popular items like breakfast cereals, granola bars, frozen microwave dinners, and cookies. Cutting out some of these foods can be challenging but will be beneficial in your healthy eating journey.
6. Try a new healthy recipe per week
As my journey to eating healthier continues, one of my favorite things to do is try a new recipe. I do have my favorite chefs that I follow, but I also find many recipes online to try. I simply write the ingredients on my shopping list so I’ll have everything I need to create a new dish. We’ve experienced some duds, but also have discovered new meals we love.
7. Stay hydrated
Drinking enough water and staying hydrated is important. It helps flush our systems of waste products and toxins and keep our body flowing. Dehydration can cause tiredness, low energy, and headaches.
Try substituting water over sodas and other sweetened beverages. If water gets boring, jazz it up with fresh fruit and herbs. You could try mint and cucumber, lemon and lime, or strawberry and basil.
Never underestimate the power of one small change at a time. When you make small changes that feel doable and attainable, they will add up to big changes in a healthy lifestyle.