Swap This for That – Tips for Healthy Routines
November 15, 2011
We all have our daily routines. For example, we might wake up the same time every day, grab a cup of coffee and read the morning paper, before heading out for the day. Creating the right routines is a great way to stick to healthy habits. Today’s article discusses ideas for small changes you can make to your daily routine that can make a dramatic impact on your energy, your health, and your overall well-being. Can you incorporate a few of these ideas into your daily rituals?
Rise and shine! Many of us enjoy a cup of hot coffee to get us started on our day. Try green tea instead; you’ll still get the caffeine, (there are also non-caffeinated brands) plus you’ll get a much higher dose of polyphenols to support your Gene Smart anti-inflammatory lifestyle! Do you generally drink flavored coffee? Try a flavored green tea! Many stores sell lemon or raspberry green tea that you can brew at home. Sweeten your coffee? Try adding a squeeze of honey or agave nectar to your tea for a delicious treat.
Breakfast is the most important meal of that day. Here are a few quick, simple, delicious and good for you breakfasts to get your going for the day:
- Try a whole grain bagel toasted with fat-free cream cheese and lox.
- Do you have at least five minutes at night? Create an egg and veggie scramble. Store in the refrigerator and in the morning pop it in the microwave for thirty seconds. Fill a whole wheat tortilla with the scramble, and you have a delicious breakfast to go!
- Instead of the high calorie smoothies you can buy at many stores – make your own. You might be surprised how simple it can be! Throw in a few of your favorite frozen fruits, low fat vanilla yogurt, a few ice cubes, and a splash of orange juice. To make your smoothie even better, add a tablespoon of wheat germ or flax seed(for filling fiber) or a handful of spinach or kale (your smoothie might turn green, but you’ll still taste all of the fruit’s sweetness!)
Fuel up! We know it’s not good to wait until our car’s gas light gets below the “e” light to fill it up – it’s not good for our bodies either! Eating a couple of small snacks between meals will help keep you energized and alert, and keep you from overeating later in the day. A few of our favorite midday snacks include a handful of raw almonds, crunchy carrots and jicama, whole wheat pretzels dipped in mustard, and freshly cut bell peppers dipped in hummus.
Simple swaps: we all have our comfort food – but that doesn’t mean it needs to be high-fat to be delicious! Here are a few of our favorite swaps that you can make in your meals:
- Burger night: Instead of buying regular ground beef that is 75% - 80% lean and 20% -25% fat, try a leaner variety (e.g. 90% lean). Or, try making your own veggie burger with a base of black beans, mushrooms, and whole grain rice. Be adventurous with your burger – try a new topping like avocado or roasted red peppers!
- Chicken & dumplings: instead of using two cans of traditional cream of chicken soup that contains high levels of sodium and fat, try using fat free cream of chicken soup instead, and swap out one can of the cream of chicken soup for a can of low sodium chicken broth. Add as many veggies as you like!
- Macaroni and cheese: add a cup or two of mashed cauliflower to your macaroni and cheese – it’s an easy way to sneak in a vegetable, and it still tastes delicious! Make your own macaroni and cheese at home and choose low fat cheeses – you’ll save on calories, fat, and sodium.
What are some of your favorite swaps/secrets? We’d love to hear them! Check out our high fiber and high polyphenol food lists – and let us know you favorite ways to increase your fiber and polyphenols throughout your day by posting them on our Facebook wall!
For a limited time, you can save $10 on the Omega-3 Index Home Blood Test Kit!
Click here to learn more.
Words of Wisdom
"To wish you were someone else is to
waste the person you are."
-Sven Goran Eriksson
