The Healthy Habits
Tired of trying to eat perfectly? Workout most days? And curb sugar cravings? Not with these simple(but effective) 5 game-changing healthy habits that take no extra time at all.
“Eating healthy is _____”
Requires so much effort.
Even though we KNOW healthy eating is “good for us,” it doesn’t make it easier.
Not to mention that 80-percent of Americans have no idea what “healthy eating” really means anyways, reporting they are “confused” with all the conflicting messages.
Here are 5 Game-Changing Healthy Eating Habits that make a big difference in how you feel (and look)—little effort required.
1. Get a Waterbottle.
Invest a few dollars in a stainless steel water bottle to keep filtered clean water on you at all times. More than 200 million Americans alone consume water with the carcinogen Chromium-6 in it (the cancer-causing chemical made famous in the Julia Roberts’ movie “Erin Brokavich”), not to mention hundreds of other (unregulated and unfiltered) chemicals and toxins in our water supply from wastes.
Don’t like the “taste” of water? Flavor it naturally with lemon, orange, cucumber, mint, lime, grapefruit, pineapple or berries.
2. Add Protein & Fat to Breakfast
Stave off energy dips, coffee and sugar rushes, brain fog and insatiable hunger with protein and fat in your morning meal (as well as at your other meals throughout the day). Unlike the traditional American breakfast of cereal, bagels, muffins or coffee, you’ll be amped up and going strong for hours on end.
- Sausage (Organic)
- Leftover Protein (from dinner)
- Hash, Meatballs, Burger Patty
- Canned Wild Salmon
- Crockpot Chicken or Pork
- Grass-fed Greek Yogurt
- Collagen, Additive-free Protein
- Bone Broth
- Avocado, Avocado Oil
- Coconut Oil, Coconut Butter
- Nutbutter, Raw Nuts & Seeds
- Extra Virgin Olive Oil
- Ghee, Grass-fed Butter
- Pastured Egg Yolks
- Grass-fed Dairy
3. Eat AT LEAST 2-3 Greens Each Day
Popeye was right when he said greens make you stronger. Loaded with a powerhouse of vitamins and minerals (Magnesium, Vitamin B & Folate, Vitamin C, Calcium, Iron—just to name a few), greens are like nature’s multi-vitamin. Unfortunately only 1 in 10 Americans eats the recommended servings of vegetables (at least 3) every day. Greens in particular also help with digestion, supplying fiber to help break food down and move through your digestive tract. Get your greens on:
Sneak em in: Smoothie, Casserole, Eggs, Salad, Meat on Top, Juice.
Add Lots of Leafs: Spinach, kale, chard, Super Greens, collards, lettuce, arugula, mustard greens, etc.
Other Types Too: Zucchini, Broccoli, Asparagus, Cucumber, Green Beans, Bell Pepper
Aim for LOTS of color at meal times! (reds, greens, oranges, yellows, blues, purples, whites, tans)
4. Probiotic Up.
Support your gut health, digestion and absorption of foods with a quality probiotic.
Your gut is home to TRILLIONS of bacteria—both good and bad. In fact, you have 10 times the amount of bacteria as you do cells in your body, and you need a healthy balance. When we have fermenting, bacterial overgrowth in our gut though, we may experience gut-related symptoms such as: bloating, constipation and IBS, not to mention anxiety and mental health conditions, inflammation, allergies, zits, hormone imbalances, autoimmune conditions, high cholesterol or blood pressure, brain fog and more. Get your good gut bugs on with a quality probiotic.
Unfortunately, approximately 95%of probiotics sold on shelves do NOT contain the probiotics they claim.
How to know what is quality vs. not?
Since most of the fake probiotic formulas are Lactic Acid Bacteria formulas, I suggest taking a Soil-Based Organisms Probiotic (in supplement form) and eating fermented foods for the beneficial lactic acid bacteria most people try to get in supplements.
Soil-Based Organisms are MORE resistant to die off and not available in foods, like lactic acid bacteria. In fact, they take root or “seed” in the “soil” of environments, like your intestines.
Diversify your probiotics by reach for a Spore-based probiotic in supplement form, and eating 1 to 2 fermented foods each day for the lactic acid forming bacteria
Probiotic Supplements: Spore Based
- Primal Probiotics
- Megaspore Probiotic (Practitioner can order for you)
- Advanced Orthomolecular Research AOR Probiotic
- Garden of Life Primal Defense Ultra**(**Find em in my Love Your Gut “Store” here)
Fermented Foods: Lactic Acid Based
- Grass-fed Yogurt (plain, full fat)
- Kombucha (low sugar, less than 5 grams)
- Pickled Vegetables
- Beet Kvass
In addition, don’t forget a PRE-BIOTIC(ESSENTIAL for absorbing your probiotics, pre-biotics act like the “food” that probiotics eat). Check out this post for all you need to know about pre-biotics.
5. Keep “In-a-Pinch” Meals & Foods on Hand
Cooking and meal prep is GREAT, but sometimes it doesn’t happen. For those times when time is of the essence, keep some no to “low” prep-required foods on hand.
Some ideas for healthy habits:
- Rotisserie Chicken (quality; look for no additives)
- Organic Deli Meats (turkey, ham)
- Canned Tuna/Salmon
- Pastured Eggs
- Boxed Greens
- Pre-Sliced Veggies
- Frozen Veggies/Berries
- Frozen Turkey Sausage
- Frozen Burger Patties
- Sweet Potatoes
- Paleo Mayo, Ranch, Honey Mustard by Primal Kitchen
- Coconut Oil, Ghee, Avocado Oil
- Grass-fed Greek/Goat’s Milk Yogurt
- Bone Broth
- Additive Free Protein Powder (like Equip)
- Cold Pressed Greens
- Coconut Flour Tortillas (like Siete)
Bonus: Stash Snacks in your Bag
- Primal Kitchen Bars, RX Bars, Bulletproof Bars, Epic Bars
- Raw Nuts/Seeds
- Whole Fruit or Veggies
- Fruit Leather
- Tuna Packet
- Coconut Butter or Nutbutter Packe
- Trail Mix (raw nuts, coconut flakes, plantain chips; opt for low sugar)
Here’s to healthy habits (made simple).