30 Ways to Boost Your Wellness

If you are looking for ways to improve your wellness; here are 30 ways that may help you.

1. Balanced meals - This year, toss the fad diets, detoxes, juicing/cleansing, & diet pills for creating balanced meals. Try building a healthier eating pattern because it can help you reach a healthy body weight and reduce your risk of chronic diseases. Your goal would be to fill 1/2 of the plate with fruit/vegetables, 1/4 protein, & 1/4 carbohydrates/grains. Aim for color and variety too.

2. Add more fruit - Add berries or a banana to your cereal or oatmeal. Toss your favorites in some yogurt with granola to make a tasty parfait. Plan to have a piece of fruit, fruit cup, or dried fruit with no added sugar for a snack.

3. Get some rest - We could all use some more sleep each night, and this is important because it plays a role in our overall health. As adults, we need at least 7-9 hours, and kids need more. Plan to go to bed each night at the same time and rise at the same time every morning.

4. Try a new recipe - Try a new recipe - Look for inspiration in a local grocery store magazine or revisit a classic cookbook. Check out my blog for some ideas.

5. Adding a snack - Ideally, pair a carbohydrate with either a protein source or healthy fat. It should keep you feeling fuller for an extended period of time and hopefully fueled until your next meal. Here are some examples below.

Apple slices dipped in a low-fat vanilla yogurt sprinkled with cinnamon

Whole grain crackers & low-fat cheese or peanut butter

Veggies of your choice and dip into a low-fat dressing

Yogurt parfait using non-fat yogurt + fruit + low-fat granola

Make a trail mix (Cheerios + dried fruit + nuts) - be mindful of serving sizes

Use baked pita or tortilla chips to scoop up hummus

Small piece of fruit with a reduced-fat cheese stick

Slice up some veggie up and dip them into guacamole

Blend up a smoothie (1/2 cup milk + 3oz low-fat yogurt + 1/2 cup fruit of choice)

Low-fat cottage cheese + fruit of choice (pineapple, raisins, or diced tomatoes)

6. Set a wellness goal - Write down one achievement you would like to accomplish this year. Make sure it is specific, measurable, attainable, realistic, & time-bound. Research shows when you write the goal down; you are more likely to achieve it.

7. Stay hydrated - We all need a healthy reminder to consume plenty of fluids during the day. If you find water boring, add some fruit. Set reminders on your phone to sip. Make sure to include high water content foods into your day (watermelon, cucumbers, lettuce, apples, tomatoes).

8. Meal plan - Take some time to plan a few meals out for the week. It can take the stress out of guessing what to make for dinner. Plus, you may have some leftovers to take for lunch.

9. Reduce sugar - Add more natural sugars from fruits and dairy to your intake. Use spices like cinnamon, nutmeg, or ginger. Instead of consuming a serving of a product with a higher added sugar content, try only having half.

10. Eat more fish - Did you know that consuming fish twice a week can reduce your risk for either heart disease or stroke? Try adding grilled salmon to a salad. Stuff a pita with canned chunk light tuna, light mayo, and a couple of veggies. Or enjoy it as a protein source paired with 1/2 of your plate veggies and 1/4 carbohydrates/grains (pasta, rice, or beans).

11. Self-care - Schedule a time during the week/weekend to grab a soothing cup of tea by the fireplace or comfy couch. Turn on some music and light some candles to create a relaxing mood.

12. Move more - Bundle up and go for a stroll in a local park, trail, or mall. Try powering up that exercise equipment and doing as many minutes as possible in one session. Get friends, family or coworkers involved and take a walk. Still too cold for you? Try creating an indoor circuit, find a virtual workout class, or an online video. Get kids/grandkids moving more, turn on some dance music and have a dance-party! Use a fitness tracker or app to compare your daily movement.

13. Eat less salt - When making meals that call for broth or tomato products, try using ones labeled with unsalted or no added sodium. Depending on the recipe, omit or decrease the amount of salt. Try using herbs in spices in place of salt to give meals flavoring.

14. Try a new class - Try a new fitness class, such as yoga, cycling, strength training, or Zumba. Learn a new skill or recipe by signing up for cooking or baking demonstrations.

15. Add Omega-3s - Incorporate ground flaxseed by sprinkling over oatmeal, and scrambled eggs, or add to a smoothie. Consider consuming two, 4oz servings/week of salmon, chunk light tuna, or lake trout. If you are not a fan of fish, then add walnuts to salads, pancakes, or parfaits.

16. Add more whole grains - Swap white rice for brown rice in a dish. Have popcorn as a snack. Make some whole-grain muffins or choose oatmeal for breakfast. Another day, have a ready-to-eat whole-grain cereal (Cheerios, Chex, or Kashi). Check the list of ingredients on the Nutrition Facts Label for words such as: “whole grain,” “whole oats,” or “whole wheat” should be listed as one of the first ingredients. Select whole-wheat pasta for spaghetti night or pasta salad.

17. Home-cooked meals - Try to add two meals this coming week that you plan to cook and eat at home. Use slow cooker recipes or 30-minute meals to help you.

18. Add more dairy - Start the day by having a bowl of cereal & milk, parfait with Greek yogurt, or fill your cup with a smoothie made with milk. Have some cheese and crackers for a snack, or use Greek yogurt for sour cream in a recipe to boost the protein content.

19. Try more meatless meals - Try incorporating 1-2 meals that utilize beans, peas, lentils, or soy products. Add some sweet pea pancakes for breakfast. Enjoy a bean salad for lunch. Try lentil soup or chickpea chili for dinner.

20. Try a new food - This week, for example, try a different vegetable with a meal. Next week try adding a brand-new fruit as a snack, and the following week it can be a whole grain.

21. Removing technology - Remove technology from your day by powering down phones, tv, computers, or other devices. Spend time with your family or enjoy time by yourself. Over Christmas my family worked on some puzzles together.

22. Use applesauce in recipes - Replace half of the fat in a recipe with unsweetened natural applesauce. Find my delicious Easy Homemade Fudge Brownies on my blog! If you make them, let me know what you think!

23. Be mindful - Practice putting down your utensils between each bite. Give your brain and stomach 20 mins to talk to each other (your stomach sends signals to your brain that it is satisfied). Are you heading to a celebration? Have a small snack before going; you will be less likely to overeat at the event. Select a small appetizer or dessert plate (4 to 7-inches). Do not stress if you cannot finish all the food on your plate. It is fine knowing when you have had enough.

24. Journaling - Try tracking the foods & beverages you consume throughout the day. It is an effective tool for changing behavior. Identify healthy & unhealthy habits, be more mindful of your food choices, and help pinpoint who you are eating meals with, when, & where. A smartphone app, pencil/paper, and a tracking website can all be helpful tools.

25. Add fiber - Adding more fruits, veggies, & whole grains aids in regular bowel habits, reduces LDL cholesterol (soluble fiber), and can help with weight maintenance.

Try an apple with the skin, raspberries, air-popped popcorn, peas, or oatmeal. *Keeping in mind to gradually increase fiber intake and drink plenty of water to allow your GI tract to adjust and avoid discomfort.

26. Use herbs & spices - Try sprinkling cinnamon into your bowl of oatmeal or yogurt. Enjoy some chives in your morning omelet, or stuff them into a calzone. Add Italian seasoning to casseroles or pasta dishes. Try tossing some crushed red pepper flakes into chili or enchiladas to give them an extra kick of flavor.

27. Eat breakfast - Start the day by eating shortly after waking. It will not only keep you full for the next couple of hours, but it helps wake up your metabolism and gives you the energy to stay focused. Don’t have time? No problem, grab a granola bar and a piece of fruit. Smoothies take less than 5 mins. Pour some dry cereal into a bag and grab a yogurt (don’t forget to keep it cold and pack a spoon) for a snack when you get to work.

28. Get outdoors - Try a new trail routine. Find an outdoor activity or anything that would help you get fresh air. If it’s cold, layer up and take a quick brisk walk around your neighborhood, park, or town.

29. Have a dessert - Allowing yourself a sweet treat now and then won’t make you feel like you are restricting the foods you enjoy. Depriving yourself can destroy your healthy eating habits. Did you know one dessert will not ruin all your healthy efforts because it is all about balance, and all food can fit into a healthy eating-plan? Always be mindful of portion sizes.

30. Follow a Dietitian - They are a credible resource for evidence-based nutrition information, healthier recipes, and tips. Be sure to follow me on both FB & IG @valleynutritionandwellnessllc!

Photo credit: Unsplash/Brooke Lark