Are you one of the many people who put on the pandemic 10? Or more? It used to be referred to the freshman 10…. With more time spent at home in 2020, more people have been cooking at home and there’s been a rise in baking, cooking (and eating) across the country. It is the start of 2021, a new year and it’s time to focus on the new you especially if you have fell victim to additional pounds. Whether you wish to eat less junk or processed food, lower your calorie intake, learn how to cook with more vegetables, lose weight or just learn how to cook more healthy whole foods, here are a few tips to get you to be healthier in 2021!
Prepare Meals in Advance.
I don’t know about you, but after working all day, the last thing I want to do when I come home is start cooking dinner. Even if you are not physically going to a full time job, we are all busy with life itself and it’s difficult to spend an hour or more on your feet in the kitchen preparing a healthy, homemade meal. It’s more tempting to order in foods that could be unhealthy or throw something together that also could be unhealthy. It also could be pretty expensive to keep ordering in food.
What works for me and so many others is food prep in advance. On the weekend, or even one evening per week, spend a few hours cooking your meats and prepping the vegetables and other ingredients for the week ahead. When meals are planned and all the ingredients are prepped in advance, you’ll be able to easily put together a nutritious delicious meal in minutes and it also could help save you money.
If you do decide to order take-out, review the menu and find ways to make your favorite dishes healthier. Order the side salad instead of french fries, opt for veggies instead of rice, or skip adding a soda (ouch, all that sugar! But that’s a whole other topic – LOL)
Snack on Healthy Choices: Fruits and Veggies are Great Snacks.
I need to have healthy choices available when I’m hungry. Otherwise, like most, it’s too easy to grab snacks that are not healthy. Snacks should be part of your weekly food prep. Make up small containers to take with you on the road or to work.
When you have fruit washed and set out in a bowl on the kitchen counter or when celery and carrots and peppers are sliced and in a handy container in the fridge you’ll be more likely to reach for a healthy option the next time your snack cravings hit you. It’s also easier to whip together a quick salad for lunch when all your vegetables are washed and cut, ready to use.
Try Healthier Substitutes.
The good news if you’re trying to eat healthier this year is that you don’t have to give up your favorite meals; you can change some ingredients with a few simple substitutes! Cauliflower rice can substitute for starchy rice, saving you hundreds of calories a day. And it can be cooked and mashed or purchased that way to substitute for mashed potatoes which has so many more calories.
Zucchini can be cut into thin strips and used like pasta. We’ve all been hearing about dishes that call for zoodles. By experimenting with substitutes for common ingredients, you can find nutritious alternatives that add a healthy twist to your favorite meals.
Have You Ever Paid Attention to How Food Makes You Feel?
Personally, I have always suffered with stomach issues and found out during my twenties that I had Irritable Bowel Syndrome (IBS) which is pretty common. I also found out that I had sensitivities to Gluten and Dairy and when I did not eat either, my digestive system felt so much better. I have tried so many different diets, medications and vitamins that are supposed to help with the uncomfortable symptoms of IBS and have found that just eating whole, healthy foods and eliminating foods that are considered inflammatory have helped tremendously. Eliminating sugar, dairy, wheat, soy, coffee and other inflammatory foods have made a tremendous difference. There are so many alternatives to dairy, soy, meats, and gluten that it’s easier than ever to adjust your diet depending on your digestive needs. It’s important to pay attention to how your body feels after you eat so you can begin to eliminate foods to which you may be sensitive or allergic. Your diet can also affect your skin, hair, energy, and mood.
It may take weeks or months to determine foods that you should avoid in your diet and that can be frustrating, so patience and diligence is key to your success. Trust me, it will be worth the efforts in the end.
Health Coaches Can Help You Stay Accountable
Working with a health coach can help you make the right food choices and have someone hold you accountable. Having someone to talk to about what you are eating, how you are feeling and someone who can provide tips, tricks, recommendations on foods that are right for YOUR body and digestive system can make all the difference. Or perhaps join a group led by a health coach; the support you can all give to each other makes a huge difference as well.
Self Care
In addition to eating healthier, the best thing you can do for yourself is self care. Let 2021 be the year that you focus on yourself – taking care of you will afford you the opportunity to then take care of others with a more positive mindset. Stress increases cortisol and that affects your digestion which affects your skin and overall being. Do what makes you happy; go for walk or a run, read a book, call a friend, listen to music, get your nails done, get a massage, take a bubble bath, play sports, journal, dance, laugh — improve your overall health and happiness.
I am here to help you every step of the way!!
50’s, fit and fabulous
Deb