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Top Nutritional tips for a stronger, healthier and happy you – Part 2

Tip #6: Stock Your Refrigerator

Is there anything worse than a growling stomach with nothing ready and prepared?

This is one of the most common ways that you can accidentally thwart your own road map to success. It is far too easy to jump online and order takeout. You should always keep your kitchen stocked with nutritious food!

You don’t need a large amount of food to be able to whip up some quick meals. (Remember Chapter 2 where we discussed limiting your portion sizes.)

Top Nutritional tips for a stronger, healthier and happy you

All it takes is a basic protein source, a mixture of fresh and frozen veggies, and simple cooking skills. Voila! A hearty, healthy meal is never more than a few minutes away.

Be specific with the items you purchase from the grocery store. Quick and easy does not have to be terrible for you.

Here are some of the food items you should always have on hand.

Lean Protein: Chicken, 90/10 beef, lentils, beans, low glycemic fruit, and nuts. Just make sure, if you don’t have time to soak and cook your beans, go for the low sodium canned variety. It’s better to make it work with your schedule than to abandon it altogether.

Top Nutritional tips for a stronger, healthier and happy you

When choosing nuts, go with a lower fat nut like almonds. They are filling, tasty, and keep forever.!

Frozen Vegetables: Frozen vegetables last longer than fresh ones. Make sure to always have a few bags stored away in your freezer, such as mixed, broccoli, kale, peas, and carrots. There are plenty to choose from at your local supermarket and they can be ready within minutes!

Top Nutritional tips for a stronger, healthier and happy you

Salad Kits: A good, hearty salad is often what’s needed after a long day. Add in some lean protein and maybe even a side of prepared frozen veggies, and you have yourself a delicious, healthy salad in just a few minutes!

If you’re wondering about dressing, a simple vinegar and oil is easy, quick, and usually stocked in most kitchens.

Tip #7: Prepared Meals

Sometimes we just don’t have time to whip up even a quick meal, but our stomach is telling us that it’s time to refuel. On these days, it’s great to be able to purchase a prepared meal at your local grocery store.

Top Nutritional tips for a stronger, healthier and happy you

Due to the rise of consciousness in physical health and wellness, supermarkets have started to catch on and are stocking their prepared foods section with healthy alternatives.

So, while food to go may make you think of pizza, it’s time you gave your local grocery store another look!

Remember that eating out can be expensive, but when your alternative is just as pricey junk food, know you’re putting your money to good use. Your body will thank you for it later. Sometimes life just gets in the way.

Keep reading for suggestions on buying pre-made food!

High Protein Meals: As tempting as that spaghetti-to-go dish may look, try and steer clear of pasta and sugary sauces, and instead, go for the chicken breast and veggies. Stores will often season their meats too, so don’t worry about a lack of flavour!

Protein Shakes: If plans are going to keep you on the road for a while, then look for a protein shake that you can either fix on the go or is pre-packaged.

Top Nutritional tips for a stronger, healthier and happy you

Many health food stores make protein shakes in-house and keeps them in the prepared foods section. Not only are these shakes nutritious, but they’re also pretty tasty.

Prepared Snacks: You meant to prepare your snacks for the week, but something came up, so now what? Are you stuck hitting up the vending machine for a sugary candy bar? Not so fast! Take a few minutes and swing by your local grocery store where you’re bound to find lots of healthy, prepackaged snacks like nuts, string cheese, and protein bites!

Tip #8: Zip-Lock Bags

There’s never an excuse to not bring a healthy, pre-planned snack thanks to Zip-Lock bags. Not only do they come in a variety of sizes, but many of them allow you to write on the outside of the packaging, which makes meal prep even easier!

When you’re stocking up on good food at the store, make sure to swing by the section that carries foil and plastic wrap. You’ll find a large selection of Zip-Lock bags that are perfect for portioning out your snacks!

With these on hand, both at your job and at home, you can say goodbye to inhaling bags of potato chips, and hello to healthy, portioned out snacks. They’re easy to stack in your cupboard, fit nicely in a lunch pail, and can even go in your purse.

Consider bagging peanuts, cashews, homemade granola bars, protein cookies, and other tasty healthy snacks. And be sure to look for new ideas and recipes online.

People around the world are uploading their own versions of healthy snacks on a daily basis.

Are you eco-friendly? Don’t worry, companies like Clear Bags make Eco Friendly Compostable sandwich bags. And if you want something easier on your wallet, reusable zip bags can be found on Amazon.

Tip #9: A Healthy Dose of Pro-Biotics

Intestinal health is just as important as physical health. We consume both good and bad bacteria in the foods that we eat, and it’s important to keep it all balanced.

One of the side effects of a buildup of bad bacteria is gastroenteritis. This can cause nausea, vomiting, diarrhoea, and in extreme cases, hospitalization due to dehydration. Probiotics can both cure and prevent this nasty infection.

There are many ways to take probiotics nowadays, too.

The most common form is yoghurt. Many people choose this option to get their daily dose of probiotics because of the taste, and because it’s considered to be a healthy snack.

If you’re not into the taste and texture of yoghurt, however, you can also go with a supplement. There are many different brands on the market to choose from.

And in addition to yoghurt and capsuled probiotic, there are now liquid versions of it too. Check your local grocery or health food store and see what probiotic drinks they have to offer.

Whatever method you choose to use, the end result will be a healthy gut full of good bacteria!

Tip #10: Daily Cardio

Top Nutritional tips for a stronger, healthier and happy you

The research has been done, and the results have been out for quite some time: cardiovascular workouts are imperative to a long, healthy life.

Whether it’s a daily walk or intense run on the treadmill, there are so many benefits to getting your heart rate up!

Working out your heart with cardiovascular exercise makes that beating all the stronger. When your heart is strong, it doesn’t have to work so hard to pump, adding years to your ticker.

By keeping it in tip-top shape, it helps lower your chances of heart disease and diabetes. Both of which are life-threatening and far too common in our society.

By committing to a daily cardio workout, be it big or small, you can lower your chances of those and many other illnesses. Talk about a small change with a big, long-lasting impact!

Consider doing either a thirty-minute cardio session each day or several that add up to thirty minutes.

And of course, check with your doctor first to make sure you’re healthy enough to take on this amount of exercise. And don’t forget your rest days. Even with a goal in mind, you want to give your body time to rejuvenate and heal.

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