• Rebecca

Healthy Eating Hacks

The best decision I made in my health journey was to begin eating a more wholesome diet. Through focusing on whole, minimally processed foods like fruits, vegetables, nuts, seeds, and whole grains. By eating the foods that nourish my body I began to see clearer skin, increased energy and mental clarity, and began to feel more alive. But, I get it, making those changes can be overwhelming. Start small with some of my favorite healthy eating hacks.

1. Eat what you see

The saying is true, "out of sight, out of mind." If you want to be inspired to eat those healthy foods then place them on your counter, on the top shelf in your fridge, and not in the back of your crisper drawer. I like placing Whole Foods like avocados, sweet potato, oranges, apples, and bananas on the counter in my clear line of vision. Pre-chopping fruits and veggies to be stored glass containers for a quick wholesome snack or midweek meal. Carrying a reusable water bottle with me helps to ensure I drink more water throughout the day.

2. Use frozen vegetables

Frozen fruits and veggies can have a bad wrap but I am here to tell you they are one of my favorite staples. Frozen fruits and veggies are harvested at a time when their freshness and nutritional value are optimal, so need to worry about the health factor suffering from the cold. When you're on a tight schedule or budget, frozen vegetables can save you time and money preparing healthy meals. Add frozen fruits to your smoothies or overnight oats and frozen veggies to your stir fry's, soups, pasta's, or stews.

3. Add nuts & seeds

Nuts and seeds are rich sources of heart-healthy fats, fiber, plant protein, essential vitamins and minerals, and other bioactive compounds, including an array of phytochemicals that appear to have antioxidant and anti-inflammatory properties. I love to add them to salads, avocado toast, smoothies, yogurt bowls, and more for an extra nutrient boost.

4. Eat your antioxidants

Antioxidants help defend your cells from damage caused by potentially harmful molecules known as free radicals. Free radicals can increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer. Fortunately, eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases. Eating more berries like blueberries, strawberries, raspberries, kale, cabbage, spinach, beets, beans, and dark chocolate. Yes, dark chocolate! Can help neutralize free radicals and reduce the risk of these chronic diseases.

5. Cook More

There are so many reasons to cook at home! Home cooking gives us the opportunity to choose healthy ingredients over processed meals. You get to hand select ingredients from local farmers or grow your own, making a bigger impact on the environment by significantly reducing the amount of transportation required to get food to your plate. Families also reap considerable benefits from eating home-cooked meals! Research finds that people who eat home-cooked meals on a regular basis tend to be happier and healthier and consume less sugar and processed foods, which can result in higher energy levels and better mental health. Eating home-cooked meals five or more days a week is even associated with a longer life.

There you have it! Some of my favorite tips and hacks to nutrient-pack your meals and snacks. Remember, small healthy changes add up to significant results!

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