Making healthy food choices
Make delicious chocolate pudding with 4 simple ingredients (serves 4): 1/2 cup dark cocoa powder (or Dutch process) not regular, 2 cups full-fat Greek yogurt, 3 TB pure maple syrup, 1 tsp pure vanilla.
Use a whisk to stir the cocoa powder and remove lumps. Then mix everything together in another bowl. The mixture will be very thick at first and ‘powdery.’ As you stir and incorporate the cocoa powder into the yogurt it will become smooth. Adjust ingredients to your taste (amount of liquid if very thick, cocoa powder for chocolate flavor, maple syrup for sweetness).
Nutrition Facts (per serving without revisions to above): 185 calories, 6 g fat, 21 g carbohydrate, 12 G protein
Vegetables are essential for optimal health. Whether you grow your own, browse the farm stand or simply buy them at the grocery store, get creative. Those who eat a wide variety of vegetables daily enjoy health benefits such as lower BMIs and better gut health.
Changing your mindset to focus on the positive in everyday situations and circumstances is key to reducing stress and increasing joy. What you think, and ultimately say, about your situation, largely determines your path. “I’ll never… I can’t, I won’t…” are powerless words. Try looking at stressors as temporary situations that can be overcome. Keeping a positive outlook improves mood, and approaching stressful situations with hope increases resiliency. Making this a habit ultimately changes how we perceive reality and how stressors affect our lives.
It’s about building on what is strong instead of what is wrong and replacing dread, guilt and shame with hope, love and joy. “I can, I will” and “I am able,” are power words.Remember, your behavior follows your thoughts.
Attitude is everything. How you approach life, your mindset, the things that take your time and focus, so much stems from our attitude. Positivity wins every time. Next time a stressful situation arises, check your thoughts and what you say about the situation. Notice the difference. Bottom line…quit focusing on what you don’t have, can’t do and don’t want.
These days, working from home is more common and many are shying away from the gym atmosphere. This typically means less activity during the day. How to motivate yourself and others? How about exciting and versatile fitness equipment that takes up little space? Check these options out:
Loop Resistance bands: not new but always highly recommended. They are lightweight, portable and inexpensive. Resistance bands enable you to work all muscle groups. Check out Fit Simplify or LetsFit Loop resistance bands. A set includes 5 bands of varying resistance levels, extra light to extra heavy.
Bowflex SelectTech adjustable weight: not unlike the original SelectTech dumbbells, this is a kettlebell version that replaces a set of 6 kettlebells. Twist the dial on this adjustable kettlebell to transition from 8 lbs all the way up to 40 lbs. Great for accommodating multiple exercisers without taking up too much space.
Suspension trainer: suspension training is a strength training system that uses ropes and webbing to allow a user to work against his/her own body weight. Using vertical or horizontal ‘anchor points’ enables you to increase or decrease resistance with changes in angle and degree. Perform all classic strength training exercises in new ways. Try the TRX suspension training systems or LifeLine Jungle Gym.
Seated under desk elliptical: while not a full-body workout, this piece of equipment at least allows you to work your legs and get in some exercise. With Zoom meetings and sitting at your desk working from home being much more common these days, mini elliptical trainers are great for increasing activity and offer adjustable resistance. Check out a few of the top-rated models.
Just a pedometer: Looking to increase activity and track steps? Not looking for a pricey watch or ‘smart’ gadget? Try the 3DTriSport Walking 3D pedometer. This basic step counter accurately measures steps, is inexpensive, easy to use and works in any position. It will measure your steps whether it’s upside-down, around your neck or tossed in a bag.
Eat more plant-based meals: a vegetarian diet requires significantly less water and energy than a meat-heavy diet. Eating a fiber-rich, plant based diet promotes healthy cholesterol levels, and may add years to your life. Make the meat you choose organic/grass-fed, eat it less often and for seafood, choose sustainably caught. The Monterey Bay Aquarium’s Seafood Watch website section makes it simple.
Clean eating is not an ‘all or nothing’ concept. You can take steps to move your diet in that direction without sacrificing everything. Any of the following practices will improve the quality of your diet and, in turn, your health.
