You’ve probably thought about your health and wellness goals at least once in your life. Since we have been fighting against the COVID-19 virus, your wellness goals may have taken on new meaning for you. We can all see the importance of having a strong immune system and how following a wellness lifestyle is more advantageous.
Psychology First: Focus On Your Mind
Wellness is a state of complete well-being, both physically and mentally. Your mental health may be even more important than counting calories when it comes to reaching your wellness goals. Strive to be someone who can find the constructive and positive side of negative situations. This mindset can help you turn this period when we are all thinking about our health, into a time when you reach your wellness goals. The first place to start is by being realistic about your goals. Note the thoughts and habits that prevent you from focusing on your wellbeing objectives. We will touch on some of these thoughts in our article and offer you alternative solutions.
A Classic: “I don’t have time.”
According to the Office of Centers for Disease Control and Prevention (CDC), over 75% of the population do not consume recommended amounts of vegetables, milk, and fruit. Unfortunately, most Americans consume excessive amounts of sugar, saturated fat, and sodium. Some people believe that healthy cooking takes too much time and they may reach for quick, unhealthy foods instead.
Solution: You don’t need a lot of time to prepare healthy meals. Oven-roasted vegetables have short preparation time and are a fun, alternative way to eat veggies. They will keep your dinner light and help you get your five portions of vegetables a day. In addition, you can consume fruit as a smoothie or a snack. You can find sample recipes on the internet and try them at home.
“Healthy eating is too expensive!”
While it’s true that foods such as fresh produce, whole-grain bread, and other healthy food items may be more expensive than junk foods, a 2013 study published in the British Medical Journal found that the difference between the healthiest and poorest diets is only $1.50 per day. (This research was done before the explosion of private labeled versions of healthy foods that can be found in almost any national market chain or large food store.) The Mediterranean diet, one of the healthiest diets in the world, is predominantly vegetable-based and is more budget-friendly in the long run compared to ready-made nutrition. This is before taking into account the possible health problems that may arise due to an unhealthy diet!
Solution: Buy your vegetables when they are in season and choose vegetable protein instead of meat protein for some meals. Make a weekly meal plan so you use all the food you buy without wasting ingredients. Your determination will save your budget and make it easier to achieve your wellness goals!
“I won’t be able to go out with my family and friends.”
Humans are social creatures, and our social lives are important for good mental health. Trying to persuade your family or friends to join you while pursuing your own wellness goals can have benefits for both parties. On the other hand, if this will put your relationships under pressure, you don't need to say anything to anyone. Just set your own limits. Deciding how many glasses of wine to drink or choosing healthy meals at your favorite restaurant will allow you to live healthy while still going out.
Solution: Define your own limits and stick to them, even while socializing with family and friends. Explore new restaurants that cater to healthy lifestyles or choose healthy menu options when out with your friends. Another suggestion is to review your relationship with your friend who opposes this or underestimates your wellness goals!
“Healthy foods are so boring!”
There is more than one way to prepare healthy foods. Maybe you tried something in the past and decided it wasn’t for you. Or maybe you think that healthy foods always have to be consumed in the same way. This is absolutely wrong! We get used to things being a certain way, but we can definitely change things up. Habits can evolve over time, but it doesn’t happen overnight. Give yourself a chance to try new things and adjust your preferences.
Solution: You can increase your consumption of vegetables and fruits by starting slow. Add garnish vegetables to your meat dish. You can also consume fruit as a smoothie or snack. The internet is full of simple and delicious recipes that you can try at home.
Healthy Breakfast Smoothie
For 1 serving
-1/2 cup milk
-1 cup fresh spinach
Add the ice, kiwi, strawberries, milk, and spinach to a blender. Blend on high speed until smooth. Enjoy!
Calories 49 Carbs-9 gram Fiber 1 gram Sugar 4 gram Fat 0 gram Protein 1 gram
Sweet Potato Pizza Bites
For 4 servings
- 3 sweet potatoes
- Olive oil, to taste
- Salt, to taste
- Pepper, to taste
- ½ cup marinara sauce (130 g)
- ½ cup pesto sauce
- Fresh basil, for garnish
- ½ cup shredded mozzarella cheese (50 g)
Preheat the oven to 375°F (190°C). Line two baking sheets with parchment paper. Carefully slice the sweet potatoes into ½-inch (1 cm) rounds. Transfer the sweet potato rounds to a large bowl. Drizzle with olive oil and season with salt and pepper. Stir to coat. Transfer the rounds to the baking sheets, spacing evenly. Bake for 30 minutes, flipping halfway, until golden brown. Top the sweet potato rounds with marinara sauce and mozzarella, or pesto and mozzarella. Bake for another 5 minutes, or until the cheese is melted and the sauce is warmed through. Garnish with fresh basil and serve. Enjoy!
Calories 404-Fat 21g-Carbs 44g-Fiber 6g-Sugar 14g-Protein 10g
Perfect Is The Enemy Of The Good
Advertisements, social media accounts, celebrities... There are perfect bodies everywhere, and we are often disappointed with what we see in the mirror. The bad thing is that perfectionism triggers emotional eating. In a typical emotional eating attack, we may consume a wide range of unhealthy packaged products. Then we regret it, feel worse about ourselves, and eat even more. Soon our weight spirals out of control! Put these thoughts aside and imagine your best version of you. Set a photo of your ideal weight as your phone background. Then look at this photo whenever you are tempted to stray from your wellness path. It is an incredibly effective method.