The simple ways to eat well in 2018
It’s never too late to start your New Year resolutions.
Welcome to Hit Refresh. This month, we’ll be bringing you articles created by experts that will help you live your best life in 2018. Today, leading dietitian and nutritionist Lyndi Cohen reveals the simple things you can do every day to ensure you eat well – and you’ll be surprised by just how easy some of these truly are. Brought to you by Yoplait Zero.
While January is the month every one associates with making resolutions, February is a good a time as any to kickstart your healthy lifestyle. To ace your goals this year, follow these seven simple tips and you’ll be wondering why you didn’t start earlier. (They’re that easy.)
1. Smoothie prep like a pro
Love smoothies? Got a lot of fresh produce to get through? Meal prep your smoothies by placing the ingredients into a freezer bag. You’ll save time in the mornings plus you’ll be more likely to have a healthy breakfast consistently because it’s so crazy easy to do. Avocado, baby spinach and fruit freeze wonderfully. Be sure to slice your bananas so you don’t break your blender.
2. Don’t sleep with your phone
If you’re a social media scroller and have trouble falling asleep, it’s essential that you charge your phone in another room over night. The temptation to roll over and check your phone can be significant but constant phone checking can contribute to anxiety and won’t help you sleep, which can lead to over-eating. Remember: when you’re tired, you tend to overeat and binge on sugary foods.
3. Become a morning person
If you struggle with getting out of bed in the morning, be sure to wake up at the same time each day – and be firm about it. This will set your body clock to make mornings easier. The caveat is that you have to wake up at the same time each day, even on the weekends. Leave a blind open and the sun will help you wake up. If you struggle with falling asleep, try being more active during your day, addressing underlying stress or even going to sleep a bit later, when you feel tired enough to sleep. This will help your body tune into its natural circadian rhythms, and help you recognise what exactly your body is asking for – and when the right time it is to give it what it wants.
4. Track your phone use
Addicted to your phone? Too much phone use and mindless scrolling can leave you feeling overwhelmed, disconnected and anxious. Download productivity apps like Moment on your phone to see just how many hours a day you unlock your device. It’ll also give you insights into how long you spend on each social media site. Warning: You may be alarmed by the results! (And if you’re wondering how this relates to healthy eating – refer again to point #2.)
5. Embrace online shopping
Once you’re set up with online shopping, you’d be amazed how much time you save by getting your groceries delivered. It’s an easy way to avoid temptation at the checkout and it will be one less thing on your to-do list for the week. Be sure to add in seasonal options each week, which are easy to spot because they’re often discounted or cheaper than usual.
6. Schedule Sunday meal prep
Come home after a long day and there’s nothing ready to eat yet? It’s almost a given you’ll reach for a quick carbs like cereal or bread. By doing a bit of meal prep on the weekend, even just for 1.5 hours, you can set up your fridge for success. Easy meal prep ideas include:
- Boiling eggs for a quick snack or protein hit. They’ll stay fresh in their shells for a few days.
- Cook quinoa or your favourite grain so you have healthy, whole grains ready to do.
- Bake two to three trays of vegetables with some extra virgin olive oil, salt and seasoning.
7. Smuggle in more vegetables
Chances are you overestimate how healthy a goji berry is and underestimate how good vegetables really are for you. Start grating and blending vegetables into your family favourites. Add blended mushroom and carrot to bolognaise use zucchini and eggplant instead of pasta for lasagna and serve up healthy taco night, where everyone can make their own creations with all the colours of the rainbow. Serve it with guacamole for healthy fats and ridiculously good flavour.
Lyndi Cohen is an accredited practising dietitian, founder of Nude Nutritionist and creator of the Keep It Real Program. Head here for more from Lyndi, and follow her on Facebook and Instagram.
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