Keeping on track to feeling healthy.
We’re about to enter those Winter months that can be affectionately associated with all things ‘Hygge'.’ Termed as a quality of cosiness and comfortable conviviality that gives rise to a feeling of contentment or well-being (regarded as a defining characteristic of Danish culture). For those who are looking forward to loose fitting clothing or pyjamas, rather than figure hugging festive party wear, we may - however - run the risk of suddenly being shocked in noticing that we've accidentally slipped one or two belt notches. So as a precautionary suggestion, maybe it's time to consider some initial steps in staying on track to a healthier lifestyle. With that in mind, here's some top tips to consider in how to keep to your healthy routine:
Stock your kitchen with healthier foods. We can’t hide away from the fact that food prices have now risen to their highest in 40 years at almost 15% (as of 19th October 2022). However, a first step in eating right is getting prepared. Go through your fridge and food cupboard and toss the super-unhealthy stuff you want to eat less of. In the long-term these will prove more expensive because they won’t be as filling. Then, get ready to cook up healthy meals by stocking your food cupboard with healthy-cooking essentials. (For ideas, search for "stocking a healthy kitchen" online in your search engine).
Restocking with healthy choices doesn’t have to be expensive. A simple first step is to stock with foods that don’t have an ingredients list on it’s packaging. Remember, anything with more than 10 ingredients can be termed as ultra-processed food. Look for colour in your fridge and kitchen, rather than the colour beige which - is again - associated with ultra-processed food. Such foods can still be widely available in well known discounted retailers/supermarkets. Even resourcing from a food bank will offer healthier alternatives. Another trick is not to go food shopping when hungry. Then you’re more likely not to choose unhealthier foods.
Make a meal plan. More importantly, make cooking fun! Get organised about your eating habits. Make a meal plan at the beginning of the week, shop for it and follow it. You can leave a couple nights open for takeout, if you like, but planning it ahead of time will help you make intentional, healthy choices. One straightforward option is to batch cook, pre-portion and store in the freezer so they’re ready and waiting to be used each day. Use a microwave to reheat and a steamer which can cut down on gas/electric, in light of these challenging times with rising utility bills.
Look to eating more vegetables throughout the day. Simply upping your consumption of vegetables -- foods packed with vitamins, minerals, antioxidants and fibre -- helps to lower your risk of heart disease and diabetes. Not to mention all the other benefits: For example, beta carotene in carrots and sweet potatoes helps keep your eyes, bones and immune system healthy, and lycopene in tomatoes may help protect against prostate and breast cancers. How much you should eat depends on your age and size, but many adults need roughly five portions (handfuls) of vegetables daily. More recently, we now can appreciate that more vegetables will feed our gut and keep our “Second brain” healthy and working for our best intentions.
Pack your lunch. If you're off to work, remember, a packed lunch isn’t just for kids. Packing a healthy lunch to take to work will make it easier to eat more healthfully throughout the day. Remember to pack nourishing, satisfying snacks, too, so you don’t give in to the afternoon lure of the vending machine (or cafeteria cookie, sweet coffee drink or whatever your particular vice may be). Think about taking leftovers from last night’s dinner and adding some cut-up vegetables, fruit and nuts for snacks.
Hide tempting foods. One study found that keeping unhealthy food hidden can help you eat less of it: When office staff were given sweets in clear dishes to place on their desktops, they helped themselves to sweets 71% more often than a similar group that was given the same sweets in opaque dishes so that the sweets weren't visible. At home, stash tempting treats inside a cabinet where you can't see them -- or better yet, get rid of them altogether and keep the apples and other healthy eats out on the counter.
Remember, that in addition to boosting your energy, exercise - or simple movement - can help keep your heart healthy, lengthen your life and lower your risk of chronic disease. How much exercise do you need? Experts recommend getting at least 150 minutes per week of moderate activity (like brisk walking) or 75 minutes per week of vigorous activity (jogging/running), as well as strength-training twice a week. You can break that total time up into chunks that work for you -- 10-minute walks with the dog, or at lunch time five times a week would knock out 50 of those minutes, a longer hike on the weekend or a couple of bike rides or free online exercise classes could fill out the rest (just make sure the segments are at least 10 minutes long). Remember, a simple 10 minute walk after snacking or a main meal can reduce sugar spikes by up to 35%. The key thing is that whatever you chose, simply chose to move!
Try a new activity. Embrace change and try something new to you: it could be as easy as learning about simple breathing techniques (Emotional Sighs; Box breathing; Wim Hof technique; to name but a few), take a yoga or meditation class (YouTube is a fantastic starting point and much is normally free) ... Find out how much fun you can have being healthy by discovering a new activity.
Extracts taken from Kerri-Ann Jennings, a registered dietitian, is the associate nutrition editor of EatingWell Magazine