Happy February! Boy did January fly by. A full month into 2021 and you may be re-evaluating your goals or making new resolutions. As I’ve discussed before, rather than make resolutions, I prefer that you embrace some new habits and take small actions toward improving your health as well as your outlook. This includes making better food choices, moving more, and thinking positive thoughts to feel happier. (Yes, health and happiness are linked.) Therefore, I hosted a free 30-day challenge on my facebook page. I previously shared days 1-11. I thought you may want to try the entire 30-day challenge and have it in one place. So below are days 12-30. You can pick it up at any time. Now is a great time to continue.
Day 12. Eat more, weigh less!
Portion control doesn’t mean you have to eat small portions. In fact, you can eat larger portions of fruits and (non-starchy) veggies. So, enjoy a fruit or veggie at each meal today. (And no need to count calories!)
Day 13. Go meatless today.
All of us can benefit from the health effects of adding more plants to their plates. A plant-based diet is rich in vitamins, minerals, and fiber and it’s no wonder that research has found that this type of diet can reduce your risk for chronic diseases such as heart disease and diabetes as well as help keep your weight in check. Following a plant-based diet can also help you live longer. A win-win!
Day 14. Meditate.
Try it for at least 5 minutes today if you are a newbie. Just google “5 minute meditations” on YouTube and pick one. Got more time? Try one for longer. Focus on your breath.
Day 15. Enjoy healthy starches!
No, you don’t have to ban starches and grains to lose weight. You just want to choose the healthier version. Instead, swap white bread products for whole grains. Skip white bread, white rice, and white pasta, and go for whole wheat bread, brown rice, soba noodles, and oatmeal
Day 16. Think positive thoughts.
Focus on the POSITIVE things you have in life. What you think about, you become.
Day 17. Snuggle!!
If you live with a partner or family, give them a hug. If you live alone and don’t have a partner (yet), hug your dog!! Turns out, snuggling is good for your health.
Day 18. Practice plate therapy.
Eat a salad on a larger plate; you’ll probably add more veggies. Eat your steak on a smaller plate.
Day 19. Add a fruit to your breakfast.
Whether you’re starting your day with a bowl of oatmeal, eggs, or yogurt, add a serving of fruit. I love to add sliced apple to my uncooked oatmeal and cook the oatmeal with the apples (I love fuji apples.) Yum. A cup of berries also tastes great in yogurt. And you can enjoy a bigger portion.
Day 20. Don’t be fooled by health halos!
Foods with these labels are not necessarily healthier—Gluten-free, organic, low-fat, and vegan are a few examples. Instead, enjoy more whole foods ( that are not processed) like fruits, veggies, fish, nuts, and beans. Want a treat? Enjoy what you love and have the real thing! It doesn’t have to be low fat or gluten free! Check food labels too.
Day 21. Spiralize it.
Have you tried spiralized veggies? They are yummy and a great and fun way to add veggies to your diet. You can purchase spiralized veggies in the supermarket or you can make your own with a spiralizer (lots of options are available on Amazon). I love the Vegetti.
You can have these “veggie noodles” in place of pasta for a lower calorie Italian-type dish or you can add them to your pasta. Spiralized veggies also make a great snack or side dish. I love spiralized zucchini, beets, carrots, and even sweet potato! No need to portion-control your “pasta.”
Day 22. Add these foods to your eating plan!
Skip the quick fix for weight loss. Instead, incorporate a variety of healthy foods into your diet. Here are some of my favorites that can help with your weight-loss journey for the long haul (not just for the month of January!) And even if you are not looking to lose weight, these foods are super healthy, so enjoy them:
- Cruciferous vegetables like broccoli, cauliflower, and cabbage are high in fiber, low in calories and very filling.
- Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
- Beans and lentils are a great addition to a weight loss plan. as they are high in protein and fiber, helping you to feel full and lower your calorie intake.
- Eggs are high in protein, relatively low in calories, and very filling and nutrient dense.
- Salmon and tuna are high in protein and omega-3 fatty acids, making them a good choice for healthy weight loss.
- Berries are low in calories, high in fiber, and can be added to foods like yogurt and cereal to make your portion look bigger— a dieters dream.
- Apples and pears are high in fiber, portable, and make a great filling snack aiding in weight loss.
Day 23. Do something nice for someone.
Doing nice things for others helps you feel better. Here are ideas—Call an old friend. Send flowers to someone special. Write a letter to a loved one. Cook your partner’s favorite meal.
Day 24. Roast your veggies!
I love roasted veggies and enjoy them quite often. For a change from steamed veggies which are bland and boring for many of us, you can roast whatever veggies you have in your fridge—broccoli, cauliflower, onions, and red pepper and zucchini to name a few. For a healthy—and filling—starch option, you can also roast sweet potatoes and butternut squash. Just go easy on the oil and you won’t have to worry about the calories.
Day 25. Include protein to each meal.
Protein helps stabilize blood sugar and including protein can help you feel full. Chicken, fish, lean meat, eggs, dairy, and nuts are all good sources of protein.
Day 26. Enjoy a colorful salad today.
Whoever thinks salad is boring, think again!! I could eat a different salad 🥗 every day for a year with the large assortment of veggies, fruits, grains, and toppings available. The key: be creative and keep it colorful!
Want to make it a full meal? Top with #healthyprotein—salmon, chickpeas, tofu, egg, or chicken.
Day 27. Be kind to yourself.
This was a tough year for all of us. Rather than be too hard on yourself and focusing on the things you didn’t accomplish in 2020, be gentler with yourself. Do the best you can, and take it one day at a time! Block out some time for movement that makes you feel good.
And don’t let food create added stress. Rather than focusing on what foods you “must” cut out, focus on healthy foods you can add.
Day 28 Declutter your kitchen and put treats away.
Place fruit and veggies front and center. Keep the cookies and cakes stashed away so that they are less tempting.
Day 29. Try a new (healthy) food!
You may even like it. Pick anything healthy to try. Have you tried lentil pasta, jicama, sorghum, star fruit, Brazil nuts? Try something new and let me know how you did!
Day 30 Make a ta-da list instead of a to-do list! Rather than write down all the things you must do and get overwhelmed, how about writing down what you accomplished, and you may feel a sense of accomplishment. Think back about this past month and keep a “ta-da” list of the health habits you’ve created.
Today is the last day of our 30-day healthy-habits Challenge! I can’t believe we’ve spent a month together. I hope that during the past month, you’ve found at least several new ideas that will help you create healthier habits. If some of the daily challenges haven’t worked for you, it’s OK. Feel free to pick and choose the ones that resonated with you. While today is our last daily challenge, I’m always happy to be in touch and help you with your nutrition and health needs. Feel free to drop me a line or send me an email. Wishing you a healthy and happy 2021!
** If you feel you need additional help with portion control, meal planning, weight loss, optimizing your immune health, food shopping tips, or creating a healthy structure, I’m happy to help. I currently have a few openings for VIRTUAL NUTRITION COUNSELING SESSIONS. I can reached HERE to discuss your unique needs and set up a free 15-minute discovery call.
With healthy eating, every bite counts