HEALTH & WELLNESS
Steps to
consistent,
healthy eating
When examining personal wellness, many people already know regular exercise and healthy eating habits form a powerful defense against
weight gain. While fitness routines
tend to be straightforward, healthy
eating habits might be a bit more obscured.
In an effort to demystify healthy eating practices, Organic Lifestyle Foods has distilled daily eating options into three distinct
categories, an approach that makes adopting healthy eating habits
more manageable throughout the week.
Cook healthy
Whether it’s making a one-pot Sunday meal for the workweek
ahead, or cooking up dinner each night, at-home cooking offers an
incredible amount of transparency regarding what we put in our
bodies. Here are some tips for cooking at home:
• Consider portion control. Visualizing portions helps many
people transition to healthier habits. Meat, fish or chicken
should be roughly the size of a deck of cards, while rice, pasta
or mashed potatoes should be the size of a light bulb.
• Bulk up on leafy greens. Salads and green vegetables promote
a feeling of fullness because these foods contain an immense
amount of fiber, with far fewer calories than less nutrient-rich
foods.
• Choose organic, whole ingredients for cooking each meal, such
as organic meats and fish, whole grains, fresh fruits and vegetables and minimally processed cheeses and yogurt.
Shop healthy
Cooking healthy meals is easier and more beneficial for people
who know how to “shop smart.” Understanding food content makes
shopping a great way to adopt healthy eating habits before entering
the kitchen. Here are some tips for shopping smart:
• Always read the label. Read the ingredients to make sure each
item is easy to pronounce. Check the nutrition information to
make sure the sugar content is low and unprocessed, and the
food contains no trans-fats. Tip: Low fat doesn’t ensure low sugar.
• Replace packaged or processed foods such as “middle aisle
snacks” and prepared meals with minimally processed or
whole alternatives such as yogurt, fresh-cut vegetables and
hummus and natural nuts. Tip: Focus on nutrient-dense, not
energy-dense foods.
Think healthy
When making positive changes of any kind, many people find an
attitude adjustment is just as, if not more beneficial than physical
actions, alone. Here are some tips for re-wiring the mind to adopt
healthy thinking habits:
• Instead of counting calories, focus on freshness. Think in terms
of color, variety and nutrients, rather than numbers.
• Remember to hydrate. Water is a vital nutrient; drinking plenty
of water throughout the day helps keep the body functioning
properly.
• Consider nothing “off-limits.” Adopting a healthy eating regimen allows for splurges every now and then. Consistency, not
restriction, is key.
• Take time to eat. Whether breathing between bites, or taking
a few extra chews, slowing down the pace of a meal promotes
better digestion and a feeling of fullness.
Healthy Eating Tips from
www.njcopsmagazine.com
■ OCTOBER 2016 89