Hello again and welcome to Money and Health with Chris. We all love eating, right? Looking forward to that mouth watering meal with family and friends. Some of our best memories involve food. Holidays with family, bachelor parties with the boys, weekend trips with girls. Now…let’s talk about eating healthy! Radio silence….Lol. I get it. We all think eating healthy means tasteless food and chewing on celery sticks. Well…that’s not what we do here. We’re going to make eating healthy, delicious and maybe even a little fun. Ok…not horrible.
First let’s talk about why eating health is important. It’s not just about losing weight or fitting into those new jeans, it’s about giving your body the fuel and nutrition it needs to function optimally. Eating well reduces the risk of diabetes, heart disease, obesity and many other chronic diseases as well as improving your energy level, mental clarity and overall health.
When eating healthy it’s best to stick with the basics. Whole Foods. Umm…not the store…but shout out to them too! By whole foods I mean foods what are minimally processed or not processed at all. Lean proteins, whole grains, fruits, vegetables and healthy fats. Ever notice when you go to the grocery store all these foods are to the perimeter of the store? You didn’t? Pay attention next time. So, if you want to eat better simply stick to the outside perimeter and stay out of the middle aisles. That’s where all processed food lives! Simple changes like eating whole grains such as brown rice and quinoa instead of while rice and pasta will make a big difference.
Other simple changes we can make are portion control and mindful eating. One helpful tip is to use smaller plates and fill half of your plate with veggies, a quarter with lean protein and a quarter with whole grain. This make sure you are eating a balance meal and stay full longer. Slow down when you eat, fully chew your food and even put down your fork or spoon between bites. This will allow your brain an opportunity to “catch up” and realize your hunger is being attended to and diminish your chance of overeating. It’s easy to overeat when rushing through your meal as you watch the ballgame! Slow down, enjoy your food watch your portion size slowly diminish over time.
We all have busy lives, and this can make eating healthier even that much more difficult. The best way to offset this is to plan your meals. This way you can ensure you’re eating healthier options and it’s an efficient way to manage your time in the kitchen. An easy way is to create a weekly meal plan including breakfast, lunch, dinner and a couple snacks for each day of the week. Choose easy to make healthy options you can rotate throughout the week.
You now have a meal plan so what’s next? Make a shopping list so you can fill your fridge, cabinets and pantry with healthy eating options. Again…simple is better. Fill your basket with fruits like apples, bananas, berries or what’s in season. Vegetables can be spinach, bell pepper, broccoli, or your again your favorite. Keep it colorful. Lean proteins will be chicken, if you want very lean chicken breast, salmon, eggs, etc. Whole grain can be brown rice, whole grain brains, quinoa. You can also include healthy diary and fats like Greek yogurt, low fat milk, almond milk, avocados, many types of nuts and olive oil. Choose what you enjoy and a variety of whole foods, minimizing processed foods, and this will give you a great base to prepare healthy options throughout the week.
Ever wanted to be a Sous Chef? If so, it’s your lucky day. Being healthy and efficient in the kitchen involves meal prepping. If you’re a busy profession or stay at home mom meal prepping makes it easier to have healthy meal options throughout the week for you and your family. A couple hours on the weekend dedicated to meal prep for the week can make a huge difference and save you hours during the week. Grill or marinate some lean protein, cook some whole grains and chop vegetables for the week. You and put everything in separate containers, make different sauces and have a variety of options to choose from for the week.
These are couple easy, delicious and nutritious receipts you can try.
Overnight Oats. Take a half cup of rolled oats, a cup of almond milk (or any substitute), a sliced banana, a ½ berries, a tablespoon of chia seeds and 1-2 tablespoons of honey or maple syrup (optional). Simply combine all the ingredients in a jar or container. Stir, cover and refrigerate overnight. In the morning you have a ready-made healthy breakfast.
Grilled Chicken Salad. Take 2 skinless chicken breasts, a tablespoon of olive oil, salt and pepper, mixed salads, chopped peppers, cherry tomatoes, cucumbers, avocado sliced, and balsamic vinaigrette. Brush chicken breasts with olive oil and season with salt and pepper. Grill chicken for 8 minutes or until cooked completely. Combine salad greens, tomatoes, cucumber, and avocado. Top with sliced and lightly add balsamic vinaigrette.
Baked Salmon with Quinoa. Take 2 salmon fillets, a tablespoon of olive oil, a sliced lemon, salt and pepper, a cup of quinoa, 2 cups of water and steamed broccoli. Preheat over to 375 degrees. Place salmon on a baking sheet with aluminum foil or parchment paper. Brush olive oil and season with salt and pepper. Top with lemon slices. Bake salmon for 12- 15 minutes. Rinse quinoa under water. In a saucepan, combine quinoa and water. Bring to a boil and let simmer for 15 minutes. Serve salmon over quinoa with a side of steamed broccoli.
In today’s busy world it’s easy to take the more convenient route of choosing unhealthy meal options. The groceries aisles are filled with processed foods, the streets are lined with fast food chain restaurants, and we have the convenience of multiple apps delivering greasy food to our doorstep. Trying to eat healthy can seem like an obstacle, however taking a few steps and having a system in place can make it not only doable but enjoyable as well. Don’t take the process too seriously. Have fun. Try different recipes. Explore healthy options you’ve never tried before…you may discover a few new favorites! The key is to be consistent and don’t get down on yourself if you fall off here and there. It’s ok.
Make sure you schedule a cheat meal or two throughout the week. Set up realistic goals you can follow. Chart your progress and celebrate staying the course. Having a support system is important. Start your journey with a friend or family, join a community in person or online for added encouragement. Embracing a healthier diet will become easier and easier every day and making better choices about what you eat will become second nature.
You can do this! I look forward to hearing about all the progress you’re making to become a healthier, better version of you!