29/03/2020
March Madness
As we navigate these unprecedented times, many people are wondering how to manage their self-isolation with healthy habits. With the current uncertainty, it can be difficult to stick to a healthy eating and shopping routine.
So, let’s look at 2 key areas!
Grocery shopping:
Shopping online or heading to the shops?
Be careful of advertising and local store enticer marketing!
• Half price junk food is still junk food. 🍫🍬🧁
• Junk Food displays at the end of each aisle or online advertising
Here are some tips to help you make healthy food choices when shopping.
1. Make a list. Before you go food shopping or organize your online shopping list, plan your meals for the week. Most importantly, stick to the list and nothing else! 🗓✏️🖊
2. Do not shop when you are hungry. Head to the shops or sit down and order online after you have eaten. This will help to prevent sudden urges and hunger cravings for junk foods which will only add to the food bill and the waistline!
3. Choose healthy fat options. Think oily fish, nuts and seeds, avocado and plant oils such as extra virgin olive oils, sunflower, canola, soybean and grapeseed oils. Select low-fat dairy.🥑🥜
4. Buy leaner cuts of meat. If unsure, look for the Heart Foundation tick of approval.🍖🍤
5. Beware of salt hidden in processed meats. Limit your consumption of salami, ham, corned beef, bacon, smoked salmon and sausages. There is a surprisingly high amount of salt hidden in these foods. 🧂
6. Fruit and vegetables. – Try for fresh or frozen. If you buy canned, choose unsweetened fruit in cans and watch the salt content of vegetables.🌽🥦🥕
Health eating routine:
Below are some tips to help you develop a new “at home” routine.
1. Eat 3 meals per day. 🥗🍝🥪
It is important to begin your day with a good breakfast. Plan your lunch and dinner too. Eat from a plate and avoid distractions so you look at your food and enjoy it as you eat.
2. Healthy snacks. 🍎🍅🥕🥑
Plan for these and display them on a plate. It will help you to visualize exactly what you are eating and stops you from going back to the fridge/pantry. Make sure you are eating healthy snacks. Fruit, vegetables, low fat dips, yogurts and muesli bars are all great snack ideas.
3. Keep unhealthy foods out of the house 🍔🍟🍫
4. As the saying goes, out of house, out of mind.
Avoid buying these online or from the supermarket. If you have no unhealthy snacks in the house, you have nothing to turn to but healthy foods when you need a snack or energy boost.
5. Now about your drinks 🥤 Choose water first. Try adding fresh fruit/vegetables to your water. Mint, strawberries, blueberries and cucumber are great ways to make water taste a little better. Avoid sugary drinks including fruit juice as they add liquid calories to your diet that you don’t need. Choose healthier options of a variety of teas and coffee in moderation.
6. Exercise.🤸♀️⛹️♂️ It is important that all people try and get at least 30 minutes of exercise per day. Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits.
In times like these it is crucial that we look after our health😀 For more information, recipes, tips and resources check out the live lighter website: https://livelighter.com.au/.
They have an awesome post released on 27/03/20 – 18 easy meals you can make with pantry staples!
