When thinking about getting healthy most people think of restrictive diets and strenuous exercise. In reality there are little things you can do to start on your health journey. Just making small changes in your daily habits and implementing them into your lifestyle can make a real difference. Also these are habits you can start to practice immediately with very little effort.

Filling half your plate with non-starch vegetables such as spinach or other dark green leafy vegetables, carrots, broccoli, and cauliflower, is a simple way to make your diet healthier. Non-starchy vegetables are low in calories and provide nutrients, fiber, and water. Starchy veggies like potatoes, corn, and navy beans have more carbohydrates and calories.

It may be difficult to believe but the size of your plate can affect how much you eat. People were found to consistently eat more with a larger plate. Try opting for a smaller plate, it will trick your brain into eating less.

Refined carbohydrates are processed so much they are stripped of nearly all nutrients and fiber. The result is you get extra calories added to your diet with little to no nutritional benefit. Refined carbs include white flour, white, bread, and white rice. They may also increase your risk of chronic diseases, such as heart disease and type 2 diabetes. Choose whole unprocessed carbohydrates like whole wheat flour and pastas, and brown rice. The benefit of fiber, vitamins, minerals, and other nutrients are a plus when it comes to your health.

Add fruit to your morning oats, it provides color and flavor. Fruit is loaded with essential vitamins and minerals. The fiber and water content help you stay fuller for a longer period of time. Fruit also contains the almighty polyphenols, These are compounds that act as antioxidants in the body and help fight inflammation, the cause of disease.

Fatty fish has long been hailed as some of the most nutritious foods on the planet. Salmon, mackerel and herring are excellent sources of omega-3 fatty acids. Omega-3 fatty acids are essential and can only be obtained from your diet. Try to eat fatty fish at least twice a week.

One of the healthiest beverages you can drink is Green Tea. It is low in calories and full of nutrients and antioxidants. Antioxidants help your body fight free radicals; molecules that increase disease risk and speed up the aging process. People who drink green tea tend to live longer, have a decreased risk of heart disease and type 2 diabetes.

I haven’t drank pop or soda in over 10 years. It is a drink that is full of sugar with no nutrients at all. A can of Coke contains 10 teaspoons of sugar. That can increase your risk of type 2 diabetes, heart disease, and some cancers. Also the acids and sugar found in soft drinks can damage your teeth. Drinking unsweetened sparkling water with lemon is a healthy option. I drink spring water and add fruit, or even vegetables, like cucumber for flavor.

Everybody loves snacks, keeping it real, I am no different. I get cravings for a snack sometimes at night while binging a Netflix show. Stock your pantry with healthy snacks such as nuts, fruit, and dark chocolate. Instead of ice cream try gelato, it has fewer calories. Ladies throw some healthy snacks in your purse in case you get a snack attack while on the go.

Drinking enough water is important for your health. Adequate water intake maintains brain function, improves concentration, and improves your mood. An added benefit is water may help you lose weight by keeping you full and increases the number of calories burned. Start by drinking a glass of water with each meal.

When grocery shopping, make a list and have a full stomach. A list helps you plan for healthier food options and decreases impulse buying. Shopping when hungry is a real disaster, you tend to buy more high calorie foods and junk food. Those Little Debbie’s look real enticing when you are hungry.

Every little bit helps, take the stairs when possible ,take a walk during your break at work, and if you have sedentary job, get up and move every hour. You will be surprised how making these few simple, easy to implement changes can improve your health. Start doing these little things to become a healthier you. The benefit obtained is well worth it.

Until next time,

Peace, Love, and Blessings