Quick Tips for a Healthier Life

We all like to eat healthy, but the motivation behind why we do it is almost more important than the actual act. Are we eating healthy to lose weight, to feel better, to have more energy throughout the day? Maybe there's an underlying health condition, like diabetes or a GI disorder that requires us to eat healthy to feel normal?

Well, no matter what the reason, there are TONS of resources out there to help get us on the right track.

We've found a great resource, the Harvard School for Public Health. They give us valuable information that will make leading a healthier lifestyle one step closer to being a reality!

The article is called "19 Take Home Messages for Health Professionals from Healthy Kitchens, Healthy Lives", but I dissected each message so its applicable to everyone! I didn't include all of them, but here are my favorites out of the bunch. If you wanted to read the full list, visit www.hsph.harvard.edu/nutritionsource.

1. "Eat more fruits, vegetables and nuts in place of processed carbohydrates."

Processed carbs are easy, quick, and convenient; the perfect food trap. With our busy lifestyles, it can be tricky to incorporate more fruits and veggies into our routine. My best suggestion: meal prep. Before you begin your busy week, cook up a bunch of vegetables, whole grains, and lean protein. Like baked chicken and rice with vegetables, or cooked salmon with broccoli. Then, put the cooked food in containers and store it in the fridge so on your way out the door, you can grab the perfect microwave lunch. And for snacks? Fruit is perfect, because so many fruits are easy to carry in a purse or backpack. Bananas, apples, and oranges all have a protective skin that makes them the perfect portable snack. So ditch the mid day candy run or bag of chips; by eating more wholesome snacks, you'll have way more energy to get you through the rest of your day.

2. "Choose healthier carbohydrates."

This one is simpler than it sounds. Instead of buying white breads and pastas, just switch over to ones that specifically say "whole grain". Whole grains contain lots of fiber, which is good for our digestive system. They also take longer for our bodies to break down, so you will have more energy throughout the day!

3. "Choose healthier proteins - especially limit red meat."

While red meat contains lots of great nutrients, especially iron, its not something we should eat every day. Lean proteins will have fewer calories and fat. Instead of a burger for lunch every day, swap for a grilled chicken sandwich or a salad topped with grilled chicken. That's the great part about chicken; its SUPER versatile.

4. "Zero tolerance for trans fats, reduce animal-based saturated fats and replace them with healthier, plant based fats and oils. Learn to cook with them!"

My best suggestion regarding this tip: olive oil. Instead of cooking with butter, swap it out for olive oil. It contains healthier fats that will help us instead of adding lots of extra empty calories. And you probably won't notice a significant difference in your cooking. My favorite thing to do is instead of butter, I'll spray my pans with olive oil. Many grocery stores have started carrying spray oils, and olive oil in a spray can is so convenient to cook with because it doesn't make a mess!

5. "Avoid highly processed foods and desserts."

This one's a no-brainer...on the surface. Processed foods and desserts are so tasty, but trust me; they're not worth it. You can allow yourself small amounts of them every once and a while, but not as a daily diet staple. They add too many extra calories that you could be filling with much more nutritious choices.

6. "Imagine your 'ideal plate' - 1/4 healthy proteins, 1/4 whole grains, 1/2 fruits and vegetables."

The focus is on fruits and vegetables when it comes to building a plate. The emphasis is packing as many vitamins and minerals on the plate as possible, while adding protein and carbohydrates from the other half of the plate. Remember; the more color the better! Brighten up your plate with different fruits and vegetables.

7. "Consider the 'dessert flip' with more fruit and smaller portions of indulgent favorites, or try building a healthier dessert using the 'Three Pleasures' - dark chocolate, fruit, and nuts."

Adding more fruit to your desserts is never a bad idea, but remember. An apple pie with more apples is still a pie. If you want to indulge more often, dark chocolate is the way to go. Its heart healthy and won't pack in the extra sugar and calories that regular chocolate would!

8. "Portion control is key."

This is true for all foods; just make sure you follow serving sizes on packaging so you're not overeating!

9. "Find opportunities to reduce salt. Season with herbs and spices first."

The easiest way to reduce salt, especially in your cooking, is to switch to Kosher salt. One teaspoon of Kosher salt has less sodium than one teaspoon of table salt, because the Kosher salt grains are larger so not as many of them can fit into the spoon. This will not change the flavor of your food, but will decrease the amount of salt you intake. Just read labels and make sure you're not eating too much sodium!

10. "Replace sugar-sweetened beverages, emphasizing water, and unsweetened tea and coffee."

This is one of the biggest culprits for excess calories. Yes, an iced coffee with "extra-extra" is delicious, but be careful. Those extra calories from the sugar and cream can sneak up on you and lead to unwanted weight gain. Try black coffee, or maybe opt for just a splash of milk instead of heavy cream.

11. "If you wish, enjoy wine/alcohol (but not too much!)"

Alcohol is also a culprit of the sneaky added calories. Just drink in moderation, remembering that every sip of alcohol you take counts towards your daily calorie allowance.

The next seven tips don't really need much of an explanation, because they are about "intentions, behaviors, and perceptions". Basically how what we eat affects more than just our waist line.

1. "Exercise matters. Do the math. 30-60 minutes a day! Cardio + resistance."

2. "The types of food we eat impact disease risk, independent of our weight."

3. "Mindfulness and intention affect all behaviors - including what/how we eat." 4. "View healthy eating as an enjoyable way of life - a habit, not a 'diet'.

5. "Taste must accompany nutritional science. 'No one can live on foods of penitence' - Mollie Katzen"

6. "You can still enjoy treats from time to time: Celebratory vs. daily fare."

7. "Set attainable goals. Establish new habits. Leveraging motivations is key."