As someone who loves veggies and tries to eat mostly vegan, I think about health a lot, but sometimes it’s the things you aren’t doing that can contribute to an unhealthy or less healthy lifestyle. The good news is, fixing this is super easy, even for the laziest/busiest of people.
Because I don’t eat meat and I rarely eat dairy, I am always worried about getting enough of my iron and vitamins, especially because I tend to have low iron anyways. I eat a lot of beans, seeds, and veggies, but until I started using My Fitness Pal, I didn’t realize all of the nutrients I wasn’t getting.
I have made some really easy adjustments and not only do I feel great I have lost 10 pounds without even really trying! My husband has lost weight too, all his shirts are too big! What? I know, right! Anyways, here are some tips and adjustments to things that you may or may not already be doing in order to feel good every day.
START USING MY FITNESS PAL: This is one of my favorite apps, hands down. It keeps you on track with calories, water consumption, but most importantly—nutrition. I had NO idea I wasn’t getting enough Vitamin A, B, C, protein, and iron. You can also log in calories burned from working out. A lot of the meals are pre-loaded, so all you need to know are the portions you eat. You can log in via the web and your phone to log in your meals and snacks so there’s no excuse to not use it, because it’s that easy. My macros look great, but I was not meeting my daily nutrition goals, which I have adjusted and I feel great!
DRINK MORE WATER: This is what I struggle with big time. I would go from coffee to maybe a glass of water during the day and then I would have some water with dinner. There’s NO WAY that’s enough. I have a method now. If you have to drink 11 glasses of water a day, I know that I need to fill my water bottle at work 4 times and then drink a few glasses of water at home.
In order to stay on task I write goal times down on a post it note (11:30 a.m. , 1:30 p.m., 3:30 p.m., 4:30 p.m.) and I know by those times, whatever they may be, I need to have had a bottle of water. I always add lemons and herbs to make it more interesting. When you get enough water there’s less headaches, you have better skin, you loose weight, and my acid reflux is so much better. Also, I hardly ever drink pop, but I love bubbles so I drink La Croix instead—my fave!
VITAMINS & NATURAL SUPPLEMENTS: Because I have dietary restrictions and I take daily medication for reflux I am lacking some nutrients. When you take a proton pump inhibitor daily it can deplete your magnesium, vitamin D, calcium and can lead to weak bones. I am not trying to have a hip replacement in my early 30’s so I take magnesium, calcium + vitamin D, in addition to vitamin B12 (for energy), COq10 (for heart health), folic acid (to help alleviate cramps), 5-HTP (for anxiety), and turmeric (for joint health/inflammation). That’s a long list, but I take a few in the morning and a few in the evening and I am confident that my bones will not break, I am getting the vitamins I need, and my cramps are 50% better than they used to be!
EAT MORE: Wait for it…veggies! Literally, 65% of my dinner and lunch are veggies. This might be more challenging to some, but I have never met a veggie I wouldn’t try so it’s easy for me. For example, tonight I roasted some cherry tomatoes, brussels sprouts, peppers, onions, and squash and I ate it with some soy “chicken”. Because my plate was mostly veggies that were filled with fiber and vitamins, it was filling and didn’t make me feel like garbage after I ate! Try spicing them up with some garlic, herbs, and red pepper flakes, yum.
WORK OUT WITH NOISE: I have never understood how people can run on the treadmill or work out in complete silence (unless it’s yoga), but even then I need some noise. If I make a certain play list while I am working out in my home “gym” aka my elliptical, bike, and treadmill, I know how far a long I am by what song is on and I know if I want to finish strong I need to push myself during a certain song. I also know what I need to start cooling down. Let’s be honest, I’m the girl listening to something fun and poppy like Passion Pit while getting into a deep thoughtful yoga pose (I’m not great at finding my center—yet!), but this is how I am able to stay on task and motivated while working out.
See…super easy! What are your simple tips to a healthier you?