It’s just about the time when people’s “stick to it ness” starts to waver when it comes to their health goals. We’re busy, it’s Valentine’s Day there are tons of excuses we can make to explain we can’t stick to our health goals. Luckily, my friend Courtney over at The Food Court Fix shares 5 Healthy Habits to help you Stay on Track with your 2019 Health Goals
Courtney’s a nutritionist and a fellow half marathon and marathon runner. She saved me from myself while running my 1st half marathon in the September heat.
How could I not adore her right? And just to add to how wonderful she is, she offered to run down how the El’s Kitchen Comforts Fam could stay on track with our 2019 goals.
She goes over everything from how to organize your kitchen, to the foods you should eat. So we can all stay on track and be our best selves.
5 Healthy Habits to Stay on Track with your 2019 Health Goals
1. Reorganize Your Kitchen
One of the first changes Courtney suggests is to reorganize your kitchen.
Whether you’re trying to slim down or you are looking for an overall wellness boost, start by reorganizing your kitchen. For starters, make your kitchen less of an area that you hang out in for long periods of times. Brian Wansink, Ph.D., Director of the Cornell University and Food and Brand Lab and author of Slim By Design: Mindless Eating Solutions for Everyday Life explains, “Removing some kitchen comforts helps people spend less time—18 minutes less, on average—in the kitchen. And they tend to snack less.”
Unhealthy food should be wrapped in tinfoil and placed in opaque containers, preventing cravings. Place sweets in hard to reach places where it’s not as visible. Keep your countertops clear for easy access to cookware.
Lastly, make sure to have a well-stocked pantry and fridge of basic healthy food (beans, whole-wheat bread, and vegetables). The less you have to think about it the better the decisions you will make. Effortless kitchen adjustments will help keep you on track.
2. Plan Your Meals
Yes, meal planning can be the bane of our existence but Court says it’s best to plan meals ahead of time and cook in bulk.
“Cooking in bulk at the beginning of the week, like on Sunday, will ultimately save you time and money. Before you go grocery shopping, plan your weekly meals and check out the store’s weekly circular to find out what deals are going on.”
Make sure to keep an eye out for frozen or canned vegetables, lean proteins, and fresh fruit. Once your done shopping, pick a day to prepare the week’s meals, and have storage containers ready.
Once your meals are cooked, place each one into a plastic storage container, so you can grab and go throughout the week. When it comes to eating healthy the ultimate goal of meal planning is to control portions and calories.
3. Cut the Carbs
Oh No! Not the Carbs!!!
Cutting back on carbohydrates allows you to immediately reduce the number of daily calories you consume. The lack of carbs will trigger your body to start burning fat as fuel, instead of using the glucose from carbohydrates. Replacing refined starches with high-fiber foods will get rid of that midsection flab. And most importantly, you’ll have more energy because whole-wheat carbohydrates will feed your body with long-term fuel; therefore you won’t be looking for a quick energy fix.
4. Add Probiotics
It’s all about the belly and probiotic get right to the gut.
Did you know …. 70% of your immune system resides in your gut. Therefore, taking daily probiotics or increasing your intake of Greek yogurt will help maintain the gut’s integrity. In the long run, this will prevent you from getting sick, you’ll tolerate allergy season better, and you’ll feel less bloated.
5. Increase Your Protein
And my favorite suggestion from Courtney is to eat more “Meat.” Yippee!! She says …
Protein is the most important macronutrient. It’s filled with essential vitamins, minerals and amino acids. Your body uses protein to build and repair tissues, make enzymes, hormones and other chemicals. It’s essentially the building block for bones, muscles, cartilage and skin. It is also necessary to help maintain energy levels, concentration, mood, vision, and appetite control.
These 5 healthy habits will help you stay on track with your 2019 Health Goals. And if you are looking for healthy meals the whole family can enjoy you should check out these 10 Super Easy and Healthy recipes.