There are many facets to maintaining a truly healthy lifestyle. You have to consider your physical activity level, diet, sleep schedule, mental health, and much more. With so many elements to think about, here are three simple ways to help you move towards a healthier lifestyle today.
Eat 4 cups of vegetables per day
Vegetables are always the food in everyone’s diet that is either inconsistent or nonexistent. Vegetables are typically incorporated into the last meal of the day, but what about the first? Including vegetables into your breakfast will not only will help you lose weight, but will help fill you with nutrients that can improve your health, and make you feel fuller longer. There are numerous ways to get vegetables in every meal of the day. Here are a few ideas to get you started:
1. Smoothies
2. Omelets
3. Stir fry’s
4. Salads
5. Grilling and roasting
6. Salsas (home made)
7. Super greens supplements
8. Plant based protein powders
Eat lean protein at every meal
This can be a difficult one especially if you are on a vegetarian, or plant-based meal plan. For those who eat animal protein, like meat and fish, eating protein at every meal is much more manageable. However, they both still require planning and preparation. Typically whole grain bread, rice, or pasta can be heavy in a plant-based meal, but choosing vegetables and a starchy plant protein, like legumes or beans, will provide plenty of protein without the large amounts of carbs. An easy source of protein? Broccoli, as it has one of the highest concentrations of protein in all vegetables.
Plant proteins:
1. Legumes-peas, chickpeas, lentils
2. Nuts and seeds-almonds, walnuts, chia seeds, flax seeds
3. 100% whole grains
4. Beans
5. Vegetables
Animal proteins:
1. Eggs (choose omega-3 enriched cage free)
2. Fish-salmon, sardines, mackerel, herring, albacore tuna (buy wild
caught)
3. Beef
4. Poultry
5. Dairy
Sleep 7-8 hours every night
This is a tough one, but it can be done! In today’s electronic world our brains are stimulated with visual images that keep the brain waves going at full speed much longer than is healthy. Try to un-plug from all electronic devices an hour before you get in bed. This will ensure that your body gets the time it needs to recover from the various stresses of the day.
—————————————-
Keith Tesch, CSCS, CNT, is the PT Solutions Body Solutions personal trainer for the Chicago area.
