Simple Tips to Stay Healthy

I came across some great tips in the recent Martha Stewart Weddings magazine we can all do to stay healthy. They are given by nutritionist Keri Glassman in NYC and I must say they are pretty easy to follow. I always try to share ways for people to better themselves because it truly is important to take care your body, mind and soul. This is essential to being successful, happy and confident.

So read on for things you can do on a daily basis that will bring positive results in no time.

Eat Something Every Four Hours
Try to stick with 3 meals and 2 snacks and you shouldn't hear that tummy grumble. Glassman suggests you consume about 400 calories for each meal and 150 calories for the snacks.

Try these websites for healthy snack ideas under 150 calories each:
Ladies Home Journal
Glamour
Cher Nutrition


Go Crazy with Vegetables
I tell people this all the time. If you are an overeater, than just eat veggies! You can eat just about as much as you want and they make you feel great. Not to mention, they totally fill you up with all the fiber they contain. Starting your meal with a salad or some type of vegetable based soup will help you eat less on your dinner plate.

Check out this article on The Huffington Post about the best and worst vegetables to eat.

Choose a Better Beverage
The drinks people are coming up with these days are seriously scary. Starbucks alone has a coffee drink that contains hundreds of calories! I agree with Glassman when she suggests you skip the fancy drinks and high sugar sodas. Water is always the best choice and drinking 8 ounces a day is what you should aim for. But when you do need a little something different, try a club soda with some lemon or cucumber slices.

Check out The 20 Worst Drinks in America by Mens Health magazine to find out which ones to stay away from.


Be a Label Reader
One of my top pieces of advice to people is reading the label on everything you buy. Do you think major companies really care about your health? The food industry is a mess filled with lies, false advertisements and tons of garbage! Unless you are eating natural or organic foods, you are probably in trouble. Look over the label and see how much sugar, salt and calories are in it. Also check the ingredient list. If it has over 10 listed, I would question the item you are about to purchase.

Download this information guide to reading labels on the EPA website.


Avoid Entree Size Salads at Restaurants
Although salads are great, you have to be careful when you go out and order them. They often are filled with fat that isn't needed. Whether its cheese, nuts or the dressing, don't consume it all. Order a small one or take half home. Also, try to stick with lean proteins and veggies.

For more information read The Best and Worst Restaurant Salads from Cooking Light.


Get Seven Hours of Sleep
I know everyone needs help with this one. We are all busy but it doesn't help anyone if we don't get enough sleep, especially your skin. The hours you sleep are essential for your body to rest and get refreshed as well give your mind a break. Not getting enough sleep can also effect your hunger the next day and cause you to eat more. One study found that can be as much as 300 calories more! Get to bed!

Here are some articles on why we need sleep and why its important:
Time Magazine
Complete Well Being
Serendip


Chill Out
No one enjoys being stressed out. Not only can it cause weight gain but it can effect your life tremendously. Giving yourself time to relax and chill out is what your body and mind need to function properly. Keep these in mind throughout the day and you should be good to go. Stay healthy and keep smiling!

Lunchtime!

A lot of people tend to forget that lunch should be the second best meal of the day. What else is going to get you moving till its time to clock out! If you sit in an office all day, lunchtime is your chance to pick up some extra energy and stay productive. If you are out and about all day then a hearty, healthy lunch is vital to keep moving at a productive pace. I work mostly from home and when lunch time comes around I get excited. Not only because I am hungry but the food I have been eating lately really satisfies my taste buds. Choosing foods that have a generous amount of protein and grains will get you through the day with ease.

This was my lunch today. Quorn nuggets and brown rice. It's one of my favorite lunches! Packed with a total of 18 grams of protein and only 10 grams of fat this meal is great for lunchtime. Not only is it filling but super easy to make. I usually make a big portion of rice ahead of time so I have it for the week. ( I eat a lot of brown rice) Then just heat it up when I want to. I even eat it for breakfast. Don't be a prisoner to the breakfast food norm. It should be the biggest meal of your day and that doesn't mean you should load eggs, bacon, sausage and pancakes on to your plate. I can see you getting fatter by the minute if you do! You want to eat something that has nutrients and protein but not a lot of fat and cholesterol. Also, don't run from carbs. You need them just as much as protein. If you have a nice even mix you should be fine.



Here are some more lunch ideas for you or anyone in your family.

- Burritos: I combine brown rice, corn, peppers, onions, tomato sauce, Quorn veggie crumbles and cheese. Sometimes I add black beans to maximize the protein. Amy's and Evol make awesome burritos so check them out!

- Sandwich: Quorn chik'n patty on a whole wheat bun with lettuce and a little mayonnaise. You can also put some mozzarella cheese on it and its a whole different sandwich. Another great idea is to roast up some veggies in the oven or on the grill and place them on some italian bread or a whole wheat roll. I would suggest peppers, onions, broccoli, mushrooms and asparagus. Yummo! You can use the Quorn Chik'n Tenders to make an alternative chicken salad too. Just saute them, chop them all up and mix in some mayonnaise, salt & pepper, some fresh herbs and your good to go!

- Soup: You can make a soup out of anything! Get creative and get cooking. Make it on a Sunday and have a couple of lunches for the week. I love vegetable soup, tomato soup and broccoli and cheese soup.

- Pizza: Pizza comes in all different styles so you will definitely find one you like. Don't get stuck in traditional thinking! You can put anything on dough. I like to use whole wheat flatbread and add ricotta, mozzarella, peppers and onions. Yum! The best frozen pizza I have ever ate is Amy's. They sell for under $6 at Target and are worth every penny! I like the cheese pizza with organic flour and tomatoes.

- Salad: I love salad. My favorite is a simple house salad with feta cheese but there are tons of different ways to put together a salad. Whatever you like to eat, throw it in. Add nuts, fruits, veggies...the list can go on and on. Stay away from pre-bagged lettuce and go for the fresh romaine or iceberg.

These are just a few things you can eat for lunch. Don't forget the classics: PB & J and Macaroni & Cheese are always good. Amy's makes a great mac n cheese you should try. My boyfriend loves them. You can always eat leftovers too. When I cook (which is all the time!) I try to make more than we need so I have something to eat for breakfast or lunch the next day. It makes my day a whole lot easier! So eat a healthy lunch and I promise your day will run a little smoother. Snacks always come in handy too so add a couple of nutritious treats to your day and you will have a reason to smile.