5 Simple Tips for Healthy Habits

As many of you know, I have been on WW for an eternity. LOL.   I lost my initial 105 pounds and am happy to say, I have kept most of it off.  MS has caused some weight gain – the only thing I can attribute it to since I track and am stepping. I’m not beating myself up over it.  It is all about healthier eating and NOT the numbers on the scale.  Now if I could only remember that, all would be well.  Are you focused on healthy eating or the numbers on the scale?

Here are five tips to help you adopt some new healthy habits:

1.     START WITH A PLAN 

Planning out your meals for the week is a great way to set you up for success. I started doing it so I didn’t have to deal with MS struggles over what to fix for dinner.

My advice – Keep it simple. 

I usually plan out on Friday or Saturday knowing I will grocery shop on Sunday or Monday.  Pick least busy day of the week and take a few minutes to pick out some recipes and create a grocery list. I have a meal planner I post on the fridge so I can not only plan meals but also not repeat the same ones constantly.  For some, having “Meatless Mondays” or “Taco Tuesdays” can make it a lot easier!  Epicure has several collections with pre-made grocery lists, swap options, perfectly balanced plate suggestions, and pro tips throughout!

2.     MAKE TIME FOR COOKING 

Now for the fun part—preparing those delicious recipes you picked out!  Making time for cooking gives you the opportunity to try out new recipes, make good food choices, or even remake your favorite takeout dishes in a healthier way at home! YES, it’s also a great way to lower your food bill. Meal prepping looks different for everyone.  For some, it may involve prepping a variety of foods in larger quantities, so you don’t have to worry about it during the week. For others, it is cooking once and using the meat in several meals during the week.  Of course, you’ll need plenty of containers to store your meals and keep things fresh. Our storage solutions make it simple to portion out your ingredients and tackle hassle-free meals on the go!

3.     EAT COLORFULLY 

Adding color to your plate is a simple way to ensure you’re getting a variety of nutrients. Keep an eye out for recipes with more vegetables, fruits, legumes, nuts and seeds. These foods are full of antioxidants, fiber, protein and healthy fats—key components to maintaining good health! Plant-based foods are also friendlier to our environment as they require fewer resources and greenhouse gases to produce. You’ll be reducing your carbon footprint while also benefiting from the amazing nutrition benefits these foods bring to the table.  Check out some of our favorite plant-based recipes here!

4.     MAKE USE OF HERBS & SPICES 

Many people consume more sodium than they need. It’s easy to exceed the dietary recommendations, but the good news is salt is a largely acquired taste. So, over time you can actually sensitize your pallet to embrace lower levels of salt. Changing to sea salt or himalayan pink salt is better too. Seasoning your food with more herbs and spices is a great way to limit your sodium intake without missing out on flavor!  Epicure’s hand-crafted spice blends are perfect for creating low-sodium meals while also simplifying your time in the kitchen!  Many of them have NO sodium too!

5.     DON’T SKIP OUT ON DESSERT! 

Toss out the idea there are morally “good” and “bad” foods!

A healthy, sustainable diet won’t leave you feeling deprived and miserable. Food is meant to be enjoyed and your journey to good health should be no different. By giving yourself permission to eat “bad” foods, they lose their novelty and we’re less likely to obsess over them. Remember it’s not about restricting yourself, rather making balanced choices. Give yourself the freedom to consume the foods you love and your health journey will be a lot more enjoyable.  PLUS you’ll be more likely to stick to your routine long term.  Take a look at some of our favorite healthy dessert options !

The journey towards getting AND keeping healthy habits can take time so be kind to yourself. There may be challenges along the way but try to view them as opportunities to learn and grow. I am always here to bounce ideas around with you.  Remember, you are NOT alone. If you’re looking for motivation, support, and dietitian-approved tips, we invite you to join our online community and #EpicLife Challenge starting on May 10th!

Have an Epic day!

Tasty Tuesday: American Pie

YIELDS: 8     PREP TIME: 30 minutes      COOK TIME:50 minutes 

INGREDIENTS

• 2 refrigerated pie crusts (unbaked)
• 5 c. strawberries
• 3 c. blueberries
• 1/2 c. cornstarch, divided
• 3/4 c. sugar, divided (plus more for sprinkling)
• 1 lemon (zest and juice)
• egg wash (1 egg + 1 tbs. heavy cream)

DIRECTIONS

1. Preheat oven to 400 degrees F.
2. Make the base. Roll out the base of the pie dough into a large rectangle, about 15 x 12-in. Transfer the dough into a 12 x 9 x 1-in baking sheet or jellyroll pan. Gently press the dough along the edges. Fold the edges under and crimp. Transfer to refrigerator while you prepare the other crust.
3. Make the stars and stripes. Roll out a second piece of pie dough. Use about 1/4 of the dough to cut out stars with a small star cookie cutter. Using a paring knife (or pastry wheel), cut long 1-in thick stripes lengthwise using the rest of the dough. Refrigerate until ready to use.
4. Make the fillings. In a medium bowl, add blueberries, 1/4 c. sugar, 1/4 c. cornstarch and the juice and zest of 1/2 lemon. Stir to combine. In a separate bowl, add strawberries, 1/2 c. sugar, 1/4 c. cornstarch and the juice and zest of 1/2 lemon. Stir to combine.
5. Make the pie. Fold aluminum foil into a thin strip, about 1 1/2-in wide. Then fold the strip into a right angle about 5×4-in. Remove the base crust from the refrigerator and place the foil into the upper lefthand corner of the crust to form a small rectangle. Spoon the blueberry filling into the foil-lined rectangular portion. Then spoon the strawberry filling into the rest of the crust. Remove the foil.
6. Assemble and bake! Then place pastry stars on top of the blueberry mixture. Lay the stripes lengthwise across the strawberry filling, leaving about 1-in between each stripe. Brush the egg wash onto the pie crusts and sprinkle with sugar. Bake for 50 minutes, until pie crust is golden and the filling is bubbling. Let cool for at least an hour before serving.

Taking this AMAZING pie to a tailgating party or a barbeque?  Why  not use Thirty One’s Perfect Party Set to get it there safely?  The Perfect Party Set expands to hold two 9” x 13” casserole pans inside 2 interior water-resistant thermal compartments. Handle grips make it easy to carry, while the exterior zipper pocket can keep additional items like utensils, baking instructions and additional ingredients secure during transport. It’s the most convenient way to take your favorite casseroles, desserts, appetizers and more to your next family picnic, neighborhood cookout, celebration or camping trip!

Have a favorite recipe you want to share?  Send it to me and if we use it, you will receive a FREE gift from me.

Have a blessed day!