Wednesday, January 30, 2019

Let's Eat More Veggies!

And I'm going to include fruit too!

Growing up my vegetable intake consisted of canned vegetables. Corn, peas, and green beans. Still to this day I cannot eat canned veggies. And don't get me started on canned peas. Barf! But I guess there could have been worse things - like canned spinach! Vegetables we not a regular part of any meal. We did better on fruit that was in season and I especially loved getting a whole round slice of a watermelon. In the hot desert that tasted SO good!

My vegetable taste buds were never developed. 

Then I became an adult and not until I started having some health problems did I start looking at vegetables and fruit differently. I now love all sorts of foods that I have never liked (or tried) as a kid. And aren't they beautiful?

Did you know that our bodies need oxygen and that we should be eating 70-80% fruits and vegetables. I recently learned this (or was reminded of this ;)

It has been something that I've been working on for the past few weeks.

And it isn't has hard as you would think - as long as you have a plan!

Give it a try this month! Your body will thank you!

Here are some tips before you get started:

1. Buy fruits and vegetables. This might seem like a no-brainer but it won't do you much good to have an empty refrigerator (or freezer). Buy organic as much as possible.

2. Wash and cut up your produce and put in small containers. This is extremely helpful if you are busy! Because sometimes it isn't as easy to make something from scratch. Washing and cutting seem like such a chore when you are busy and hungry. The last thing I want to do when I'm hungry is to make something. And this goes for kids too! If it's ready to go they can just grab something real quick. 

3. Plan your meals around veggies. Breakfast may be the hardest one to do this with. Although, the other morning I had a big salad (that was leftover from the night before). My kids thought it was weird that I was having a salad for breakfast lol. But that is the best way to get your day started! Have a small side of meat, or maybe some rice or bread. But make sure those are a side and not the main meal. Veggies should be the star on your plate! :)

The days I eat at least 75% veggies and fruit are the days I feel the best.  And I remind myself of that when I really feel like having brownies  :) But brownies, or some other kind of chocolate does fit into my diet. Even by just eating MORE vegetables and fruits than you already are you will feel the difference and that will give you the motivation to eat more of them. 

Who's with me?

Tuesday, January 8, 2019

Let's drink more water!

I love the feeling of a new year! It just feels so good to start over and to start fresh. 

I was looking back and realized that I have had the same health goal for the past 3 years (or more).

So this year I am going to do things a little differently. And you're invited to join me if you want!

Each month I am going to focus on one goal, one area of improvement in regards to my health. My hope is that I can build on the new habits that I will make each month so that at the end of the year I will have created at least 12 new and great habits. 

In January I am focusing on drinking more water - at least half my weight in ounces of water and more for extra points ;). 

Here are some things that I do that really help me:

Fill up my water bottles at the beginning of the day (or the night before).
When I do this I know exactly how much water I need to be drinking. It also makes it more convenient to grab and go. 

Drink 32 ounces of lemon water first thing in the morning.
This might seem like a lot but it really is easier than you think. I warm some water on the stove and add some lemon juice (squeezing fresh lemons is the best!). My husband adds a little honey to his but the warm lemon water tastes really refreshing. I drink this before I have any breakfast. 

Drink 16 more ounces of water before eating (if I'm doing intermittent fasting).
When I am trying to eat within an 8 hour window I won't usually eat until 10 or 11 am. And that can go by so slow if you are hungry. One way to curb your hunger is by drinking water! Plus all of this water is flushing your system!

Take water bottles with you.
I take all of my water bottles with me to work and usually have them finished by the time I get home. Then once I'm home, that's just extra water for me!  I usually don't leave home without at least one water bottle.

Schedule your water.
When I'm home I make it a point to have a certain amount of water bottles gone by a certain time of day. For example: I'll have another 16 ounces of water before noon. And another 16 ounces by mid-afternoon, etc. 

If drinking water is hard for you add some flavor. I love going to nice hotels and getting their flavored water: cucumber, strawberry and lemon, mint and cucumber, mixed berry. You can also make it a game and tell yourself that after you drink all of your water you can have another kind of beverage. (You'll soon find that your body craves the water and doesn't care much anymore for the other beverage)  Mix it up a bit and you'll be surprised at how much water you can drink!

I you would like to join along, click here for a calendar to help you remember to drink more water!