The first ten healthy eating tips may have changed your thinking, but these next ten tips will change your life. Consider adding a few of these tips to your meal-planning daily design…
10. Choose Whole Grains
Swap your eating routine and choose 100% whole grains instead of highly processed white or enriched grains.
Whole grains are lower on the glycemic index and have a lower glycemic load. You won’t spike your blood sugar as much as simple carbs.
9. Stockpile Healthy Snacks
Ditch the candy stash. Drive by the midday drive-through. Keep healthy snacks on you at all times. Stockpile them at your work, in your home, gym bag, and purse (or backpack).
Convenient go-to’s include nuts, trail mix, fruit, nut bars, apples, bananas, oranges, clementines, dried edamame, and air-popped popcorn. Also stock up on Greek yogurt, cottage cheese, hard-boiled eggs and peanut butter for protein-packed snacks.
8. Visit The Sandman During The Day
Sleeping enough goes a long way to help protect your body, but sometimes you need a little more to get the job done. Hormones are regulated while you sleep, and people who get quality sleep on a regular basis tend to make better food decisions.
We talk about sleep a little later in this article, but napping is another way to get all the sleep your body requires. Don’t knock a mid-day siesta until you try it.
7. 100 Second Breakfast
Homemade breakfast burritos are quick. Place one 6-inch tortilla in a cereal bowl and add an egg onto the tortilla. Add green chilies, a sprinkle of cheese, onions, tomatoes and leftover roasted veggies from the previous night. Microwave until the egg is cooked and top with salsa. Breakfast in 100 seconds; you’re welcome!
6. Schedule Your Meals
A person who eats 2,000 calories throughout the day will often have more energy and tend to lose more weight than the person who eats the same amount of calories all at one meal.
Skipping hunger cues can force our bodies to run on near nothing. Listen to your body and it’ll be easier to resist late-night temptations.
5. Carry A Water Bottle
Hydration is an essential part of being and staying healthy. Make it a number one priority to carry a water bottle with you and refill it throughout the day.
The Institute of Medicine recommends men that drink 120 ounces and women 90 ounces of fluid per day. More active? Replace what you’ve lost through sweat as well.
4. Make Lunch The Night Before
Stop telling yourself how hard it is to wake up early and pack lunch. While cleaning up for dinner put together your lunch for the next day. Planning ahead can make your life much easier.
3. Keep It Simple
Stop following fad diets. Keep your routines simple. Eat real food and mostly plants with lots of colors and varieties.
Balance every meal with high-quality proteins and complex carbs. Make a half-plate of fruits and vegetables to meet your daily fiber needs while staying within your calorie boundaries.
2. Take Spinach Extract
Spinach extract is a “new” supplement on the market, made from spinach leaves.
By taking 3.7-5 grams of spinach extract with a meal, you may be able to reduce appetite and cravings for several hours. It helps by delaying fat digestion, which increases the levels of hormones that reduce appetite and hunger, such as GLP-1.
1. Go To Bed & Get Your Rest
The appetite is largely affected by hormones that fluctuate throughout the day, and sleep deprivation disrupts the fluctuations which can lead to poor appetite.
Studies show that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep.