Today’s blogger is Holistic Health Coach, Rachel Kieffer who is going to show us how to make healthy easting easy. Rachel is from New York who owns Healthnutgirl. She helps women create a healthy relationship with food and their body and fall in love with a healthy life.
Make Eating Healthy EASY!
Who wants to spend hours in the kitchen every day slaving over elaborate meals? Not me!
I am a busy mom of an energetic 7 year old boy with a full work and life schedule. As a holistic nutritionist I know and teach the importance of preparing daily healthy meals. The best thing you can do to improve your health is make your own meals from fresh and whole ingredients.
You will be able to know exactly what goes into your meals, make choices and changes that can support your health and the life you want to create and teach your family healthy eating habits. Preparing your daily meals can become an act of self-care and self-love.
There are many strategies that can help you make your meal preparations and healthy eating easier and quicker. Here are a few that I use and teach my clients:
Keep unhealthy food out!
Or at least out of sight. If the cookies and crisps are on the kitchen counter you will eat them! I keep a bowl of fruit on my kitchen table and even my son will reach for a fruit when he wants a snack.
Friend you fridge!
What do you see when you first open your fridge? To make your fridge work for you and not against you rearrange it to put the healthiest foods front and center!
Keep bowls with washed fruit on the top shelf. Keep sliced vegetables for snacking and dips in clear containers. Keep washed and chopped greens for salads, cooking and smoothies in clear bags in plain sight.
Drinking enough water will energize you, help your body cleanse and get rid of toxins and will improve a staggering list of health conditions. To help you remember to hydrate keep a large pitcher full of water somewhere visible.
Infuse it with one or more of the following: sliced cucumbers, fresh mint leaves, sliced strawberries, sliced lemon, sliced lime, sliced orange, fresh rosemary, fresh sage. Experiment with flavor combination and create your own signature “spa water”.
Plan and prep!
Plan your weekly meals and once or twice a week wash, slice and chop veggies for your weekly recipes, it will greatly shorten the meal preparation time. Enlist family members to help you or invite your friends to a “vegetable cutting party”, where everyone brings a basket of veggies, chops them together while listening music and goes home with veggies ready for salads, cooking and freezing!
No time for prepping? Buy your veggies already chopped and sliced, fresh or frozen.
Cook a large roast chicken and divide it up for a few meals. Make a double portion of grilled fish and freeze half for an easy “heat and serve” meal. Cook a large batch of chickpeas and freeze in portioned freezer bags for easy soups and curries. Keep canned beans (I prefer organic and salt free) for easy quick meals.
Eating more whole grains will give you important nutrients, lots of fiber, a sense of fullness and it will help stabilize your blood sugar levels and reduce cravings for sweets. Some grains cook faster than others and I like to keep them on hand: quinoa takes 15 minutes, whole grain pasta (there are many gluten free varieties) takes 8-10 minutes and whole wheat couscous is ready in 5 minutes.
Sometimes you just want to enjoy a meal in a restaurant or get take-away when you’re too tired or busy to prepare your own meals. Make a list of your favourite restaurants with their healthier meal options and your favourite take-away places with their more wholesome selections and carry it in your bag.
When you’re hungry and tired it can be hard to make a healthy choice, so use this list as a healthy alternative menu. When you feel like indulging, enjoy it without guilt, you have my permission.
Remember to make healthy eating enjoyable and fun, include your favuorites and don’t try to be perfect, just surround yourself with healthy choices and reach for them more often and you will make great progress!
A note from Honey
Thank you Rachel for sharing those tips on making healthy eating easy. We could all do with a bit of that!
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See you tomorrow
Healthy hug 🙂