Obviously, there are a lot fitness fads, and we all know we should take care of our bodies and be healthier. That being said, eating healthier is not always convenient, nor painless. And although not all of us can turn to an easy low-carb high protein paleo-diet, we can make small substitutions that go a long way.
Here are just a few easy changes that will help you live healthier and feel better.
1. Drink more water.
I know. I know. I know. You've heard this a thousand times, but honestly, this is the easiest and cleanest decision you can make. Replace your juices and drinks with water, and you will lower your sugar and empty-calorie intake. Not to mention, there is no substitute for proper hydration. Your skin and body will thank you.
2. Take in less calories from meat.
This is always an unpopular suggestion, but it is true. The American diet centers around meat as its main course, and this results in a higher salt and fat intake. Of course, animal meat can really help with certain fitness goals, like building muscle. However, what the average non-bulking person doesn't realize is that their body doesn't need as much meat as they think they do. In fact, it is very possible to meet your protein intake through beans, lentils, vegetables and yogurt, which can also provide you with protein and a host of other nutrients. Therefore, though you do not need to commit to vegetarianism, seeing meat as a side rather than as a main course will create more room for fruits and vegetables and give your digestion system a break.
3. Mix your greens...
I hate greens. Really. This substitution is a "grin and bear it" kind of deal—but once you are accustomed to the taste, you will be golden! Make it a goal to eat a salad alongside other elements of your meal. If you are not a salad person, do not try to substitute your meals for a salad; it will never last. Rather, add salads as a side, and, instead of eating it with plain lettuce, experiment with spinach, kale, arugula etc. Let your body (and your taste buds) get accustomed to it. The salad hatred will not last forever, I promise.
4. Sweeten with Fruits...
I love this one. Fruits have sugars, and, although you can over-do it on these sugars, they are far better for you than refined, processed sugars. If you have a bit of a sweet tooth, consider using fruit to alleviate that itch. Bananas with peanut butter, blueberries in cereal or just a cold piece of watermelon can help give you the sugar you crave in a healthier way.
5. Don't under-estimate that yogurt!
That being said.. sometimes fruits just do not do the trick! I know! Honestly, here I want to say if you really want dessert, eat something nice. It is not morally better to eat healthy; therefore, if the fruit does not cut it, grab a cookie! However, if you truly want to stick to your goals, do not under-estimate the power of yogurt. A nice Greek yogurt with granola and berries can fill you up and be satisfying. Furthermore, the probiotics are great for digestion and abdominal health -- so great choice.
6. An apple a day keeps the coffee away...
A lot of people do not know this, but Apple carries traces of caffeine. All though this may not work well for the hard-core coffee lovers out there, it can certainly help! If you are feeling tired but do not want to drink coffee, due to the potential sugars and dehydrating effects, consider grabbing a couple of apples. It does not have the same spike, but the small, steady wave will keep you going.
7. Get your fats straight.
Seriously. This part is so neglected by those who want to eat healthy. Starving yourself will only deter you from your goals because you will be miserable! Therefore, make sure to replace your unhealthy fats with healthy ones. Grab avocados, walnuts, and yogurt; cook with olive oil and coconut oil. Let your body ingest these yummy, healthy fats.
... and there you have it. Obviously not an exhaustive list or unanimously applicable to all life-styles, but this is just a start to making small substitutes that go a big way.
Be well.
